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Ett PB i knäböj , en stabil jäkel på
70 kg 😍
Jag är så stolt över mig själv.
Knäböj har varit en av mina svaga moment. Svag i höften & svårt att kontrollera mig. Men när tekniken satt & ass to the grass. Så har knäböj varit nästan lika stor favorit som marklyften.
@oliverronnegard , du ligger på min plussida 😏 (Man kanske tänker att en PT alltid ska pusha en. Men det är HUR dom gör det. Så tack 🙏🏻)
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- Knäböj
- Planka
30 s * 3
- Frivändning med hantel
10 * 2, 5 * 1
- 20 upphopp
- Intervaller
40 sek på, 20 sek av
6 min
- Marklyft 22 kg , 10 st
- Slamball, 15 kg. 10 st
- Battleropes 20 sek
* 2 varv
#happiness #squats #knäböj #pannben #allakanträna #strongwomen #overandout #torsdagsträning #rödsomentomat #tomatoface #pt #satshötorget
Ett PB i knäböj , en stabil jäkel på 70 kg 😍 Jag är så stolt över mig själv. Knäböj har varit en av mina svaga moment. Svag i höften & svårt att kontrollera mig. Men när tekniken satt & ass to the grass. Så har knäböj varit nästan lika stor favorit som marklyften. @oliverronnegard , du ligger på min plussida 😏 (Man kanske tänker att en PT alltid ska pusha en. Men det är HUR dom gör det. Så tack 🙏🏻) - - Knäböj - Planka 30 s * 3 - Frivändning med hantel 10 * 2, 5 * 1 - 20 upphopp - Intervaller 40 sek på, 20 sek av 6 min - Marklyft 22 kg , 10 st - Slamball, 15 kg. 10 st - Battleropes 20 sek * 2 varv #happiness  #squats  #knäböj  #pannben  #allakanträna  #strongwomen  #overandout  #torsdagsträning  #rödsomentomat  #tomatoface  #pt  #satshötorget 
#progress 
NAJlepsza i NAJwieksza motywacja są zmiany Te DOBRE zmiany na naszej drodze do celu 🖤
Jak jest u Was, co najbardziej Was motywuje? 
#motivation #motivationeveryday #progres #onmyway #fit #fitgirl #gym #gymtime #gymwomen #fitness #fitnessmotivation #fitnessgirl #strongwomen #strongissexy #gymlife #gymlove #polishgirl #polskadziewczyna #blondegirl #blondehair #netherlands #deventer 🔥
She taught me love,
She taught me patience,
The way she handles pain,
That shits amazing,
#thankyounext #arianagrande #tbt #blackgirl #strongwomen
Aqui tenemos a las valientes, sin excusas💪🏼🙏#strongwomen#bodypump#jueves#sinexcusas#snapfitnesslescorts
GRACIAS @juanscharry por venir a Paracas y hacerme esta entrevista que estoy segura quedará 😍

Gracias a @mariabelenbazo y @bimbawindsurf por salir al agua en el zodiac con Juan y hacer las tomas en acción con ese sunset lindo. 
Gracias @arribas_nacra17 por prestarme el zodiac para sacar a Juan al agua 💪🏼 Y gracias gracias a @espnw por venir a Perú, por escogerme para estas entrevistas tan lindas. Estoy muy emocionada de poder ser parte del programa y convencida que la entrevista saldrá muy linda. Paracas es mágico y son bienvenidos cuando quieran! 
#voypormasymejor #kiapowerteam #entrevistadetv #tvshow #sailor #paracas #espn #comingsoon #mujerydeporte #strongwomen #strongissexy #apasionadapormideporte #instasailing #cometoperu #peru
GRACIAS @juanscharry por venir a Paracas y hacerme esta entrevista que estoy segura quedará 😍 Gracias a @mariabelenbazo y @bimbawindsurf por salir al agua en el zodiac con Juan y hacer las tomas en acción con ese sunset lindo. Gracias @arribas_nacra17 por prestarme el zodiac para sacar a Juan al agua 💪🏼 Y gracias gracias a @espnw por venir a Perú, por escogerme para estas entrevistas tan lindas. Estoy muy emocionada de poder ser parte del programa y convencida que la entrevista saldrá muy linda. Paracas es mágico y son bienvenidos cuando quieran! #voypormasymejor  #kiapowerteam  #entrevistadetv  #tvshow  #sailor  #paracas  #espn  #comingsoon  #mujerydeporte  #strongwomen  #strongissexy  #apasionadapormideporte  #instasailing  #cometoperu  #peru 
SLOW BUT STEADY

Making progress every week. Still a long way to go, but my dream has always been to be strong. This goal could take years to achieve, but with the support of @trainingdayltd and hard graft in the gym and kitchen, anything is possible

Struggling to find motivation?
I offer 1-2-1 training, Online Coaching and Fitness Classes round Cambridge. DM or email savsmithfitness@gmail.com for enquiries

#fitness #fitspo #fitfam #training #weightlifting #weighttraining #bethebestversionofyou #motivation #fitnessmotivation #gym #gymlife #workhard #consistency #inspiringothers #womenwholift #girlswholift #strongwomen #muscle #gains #flex #tattoos #girlswithtattoos #healthylifestyle #cleaneating #nutrition #follow
SLOW BUT STEADY Making progress every week. Still a long way to go, but my dream has always been to be strong. This goal could take years to achieve, but with the support of @trainingdayltd and hard graft in the gym and kitchen, anything is possible Struggling to find motivation? I offer 1-2-1 training, Online Coaching and Fitness Classes round Cambridge. DM or email savsmithfitness@gmail.com for enquiries #fitness  #fitspo  #fitfam  #training  #weightlifting  #weighttraining  #bethebestversionofyou  #motivation  #fitnessmotivation  #gym  #gymlife  #workhard  #consistency  #inspiringothers  #womenwholift  #girlswholift  #strongwomen  #muscle  #gains  #flex  #tattoos  #girlswithtattoos  #healthylifestyle  #cleaneating  #nutrition  #follow 
“It is up to you to see the beauty in everyday things.”
“It is up to you to see the beauty in everyday things.”
I’ve been told over 25 plus years to change who I’am ... that I could get whom ever I wanted if I changed my look or lost weight.. or wore this instead of that and certainly I needed to have a degree , a career to brag about and success that others would envy.. funny because I always knew I just wanted to be who I was. Creative, quirky , funny , empathetic, compassionate, inquisitive, adventurous and simple.  Being me was never going to be good enough. Dedicating my life to motherhood and being a wife was not worthy enough .  For the life lessons I’ve been lucky enough to learn the best one of them is always believe in yourself and want you need & want. It is never too late to open your eyes to living your best life yet.  Learning late in life is still a blessing. #womenhelpingwomen #blessing #lifelessons #love #noapologies #beproud #strongwomen #quotes #brookehampton #celebratelife #momslife #womenover50
I’ve been told over 25 plus years to change who I’am ... that I could get whom ever I wanted if I changed my look or lost weight.. or wore this instead of that and certainly I needed to have a degree , a career to brag about and success that others would envy.. funny because I always knew I just wanted to be who I was. Creative, quirky , funny , empathetic, compassionate, inquisitive, adventurous and simple. Being me was never going to be good enough. Dedicating my life to motherhood and being a wife was not worthy enough . For the life lessons I’ve been lucky enough to learn the best one of them is always believe in yourself and want you need & want. It is never too late to open your eyes to living your best life yet. Learning late in life is still a blessing. #womenhelpingwomen  #blessing  #lifelessons  #love  #noapologies  #beproud  #strongwomen  #quotes  #brookehampton  #celebratelife  #momslife  #womenover50 
#throwbackthursday
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Bodybuilding is such an interesting sport, and the culture behind it even more so. It promotes gut damaging & money wasting supplements, labels food as ‘cheat meals’, and encourages obsessive self vanity. Granted there are athletes and coaches that don’t promote this but they are among the few as opposed to the many.
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Along with all of this there is a subtle yet very real push toward binge eating, especially post show, mainly because of the major caloric deficient you’ve been in and you no longer have anything “holding you back” so to speak.
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Now this effects everyone differently and the sport is not 100% to blame, but there is this culture imbedded in it that promotes unhealthy habits and is a breading ground for negative impacts on health.
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For me this was a huge problem. I was unable to control my binge eating post show and ended up gaining 10 lbs in a week! It was so hard for me to get ahold of this new insatiable hunger that I was feeling.
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At the end of the day it came down to my relationship with both food and my body. I hated myself for gaining the weight but I also hated what I had to do to “get in the best shape of my life”. I hated the bland chicken, tilapia, veggies and rice, and I associated this food with the body I had achieved.
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It took a lot of work for me to understand what a good relationship to food was and it took me over a year to really change mine. Through a lot of work I am now able to see all foods on the same level and choose the foods that will make me feel good as opposed to what food feels like I’m “cheating” and binge on it.
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I have a deep appreciation for my body now, and I’m grateful to bodybuilding for showing me what I really felt about myself.
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Making this shift isn’t easy and it takes a lot of work, but at the end of the day no magic pill, supplement or program will get you the body of your dreams.
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Love yourself enough to take great care of your body, mind, and spirit. Only then will you achieve the body of your dreams AND keep it.
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#bodybuildingwomen #NPC #bodybuilders #npcbikiniathlete #womenwholiftheavy #strongwomen #strongandpretty #formerbikinicompetitor #onlinehealthcoach #loveyourself💕
#throwbackthursday  . Bodybuilding is such an interesting sport, and the culture behind it even more so. It promotes gut damaging & money wasting supplements, labels food as ‘cheat meals’, and encourages obsessive self vanity. Granted there are athletes and coaches that don’t promote this but they are among the few as opposed to the many. . Along with all of this there is a subtle yet very real push toward binge eating, especially post show, mainly because of the major caloric deficient you’ve been in and you no longer have anything “holding you back” so to speak. . Now this effects everyone differently and the sport is not 100% to blame, but there is this culture imbedded in it that promotes unhealthy habits and is a breading ground for negative impacts on health. . For me this was a huge problem. I was unable to control my binge eating post show and ended up gaining 10 lbs in a week! It was so hard for me to get ahold of this new insatiable hunger that I was feeling. . At the end of the day it came down to my relationship with both food and my body. I hated myself for gaining the weight but I also hated what I had to do to “get in the best shape of my life”. I hated the bland chicken, tilapia, veggies and rice, and I associated this food with the body I had achieved. . It took a lot of work for me to understand what a good relationship to food was and it took me over a year to really change mine. Through a lot of work I am now able to see all foods on the same level and choose the foods that will make me feel good as opposed to what food feels like I’m “cheating” and binge on it. . I have a deep appreciation for my body now, and I’m grateful to bodybuilding for showing me what I really felt about myself. . Making this shift isn’t easy and it takes a lot of work, but at the end of the day no magic pill, supplement or program will get you the body of your dreams. . Love yourself enough to take great care of your body, mind, and spirit. Only then will you achieve the body of your dreams AND keep it. . #bodybuildingwomen  #NPC  #bodybuilders  #npcbikiniathlete  #womenwholiftheavy  #strongwomen  #strongandpretty  #formerbikinicompetitor  #onlinehealthcoach  #loveyourself 💕
#throwbackthursday to our beloved founder who sadly passed away in 2016, Penny Delamar, at the launch party of The Complete Make-up Artist, third edition, with @victoriaroselee 💓 📖 📚 🎉 #tbt #delamaracademy #delamaracademy #strongwomen #womenwhosupportwomen #booklaunch
I have just finished another 8-week course with a brilliant bunch of women.  The support and accountability that comes from being in a small group really does help inspire everyone and reinforces new positive behaviours.  The focus of this course is about how to live and eat well for life, taking into account the ups and downs and all that life throws at you.  It's not about calorie restriction, quick fixes or transforming your body in 28 days.  It's about being fit, healthy and strong so we can lead healthy happy lives.  #energised
I have just finished another 8-week course with a brilliant bunch of women.  The support and accountability that comes from being in a small group really does help inspire everyone and reinforces new positive behaviours.  The focus of this course is about how to live and eat well for life, taking into account the ups and downs and all that life throws at you.  It's not about calorie restriction, quick fixes or transforming your body in 28 days.  It's about being fit, healthy and strong so we can lead healthy happy lives.  #energised 
Thank you @shatterbox and @_showusyourroom for sharing this, and for @constancewu, @priyankachopra, @johnthecho, @mindykaling, @mingna_wen - as well as so many others - for using your talent, visibility and voice to not only hold space, but also create space for those of us working towards following in your footsteps
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I taught myself to write out of frustration for what I was auditioning for. And what was initially fueled by anger and frustration became something more focused and full of love and devotion to myself and my fellow actors.
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Can I be “the nurse”, “the airline attendant” or “the masseuse”? Sure, but I can be so much more than that.
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To all my fellow writers out there, I challenge you to go through your scripts, highlight any character description that specifies the character’s ethnicity and ask: “Is this really relevant to the story?” Hey, sometimes it is, but a lot of times, it’s not - and your story will be just as strong without it.
Thank you @shatterbox and @_showusyourroom for sharing this, and for @constancewu, @priyankachopra, @johnthecho, @mindykaling, @mingna_wen - as well as so many others - for using your talent, visibility and voice to not only hold space, but also create space for those of us working towards following in your footsteps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I taught myself to write out of frustration for what I was auditioning for. And what was initially fueled by anger and frustration became something more focused and full of love and devotion to myself and my fellow actors. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can I be “the nurse”, “the airline attendant” or “the masseuse”? Sure, but I can be so much more than that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To all my fellow writers out there, I challenge you to go through your scripts, highlight any character description that specifies the character’s ethnicity and ask: “Is this really relevant to the story?” Hey, sometimes it is, but a lot of times, it’s not - and your story will be just as strong without it.
Not only did they finish all those burpees, but dominated and coming back for more. Come challenge yourself and try a free week of classes!

#beautifulwomen #strongwomen #kaiaforlife #kaiafit #joinusanytime #freeweek
I don’t know when but I went down the rabbit hole 🕳 with #japaneseArt , it’s bad enough I have dreams about them now , I am no where close to what I really want to do but I know the road ahead requires me to be fearless, I guess i am making what I am feeling ...art is autobiographical.
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#wip #samurai #japaneseculture #illustration #artist #micronpens #art #artistsoninstagram #artistsofinstagram #indianartist #artlessdata #keepstarving #love #passion #strongwomen #femme #shotoniphonex #dotwork #linework #blackwork #pointillisim #stippling #dotart #autobiography
I don’t know when but I went down the rabbit hole 🕳 with #japaneseArt  , it’s bad enough I have dreams about them now , I am no where close to what I really want to do but I know the road ahead requires me to be fearless, I guess i am making what I am feeling ...art is autobiographical. . . . . . #wip  #samurai  #japaneseculture  #illustration  #artist  #micronpens  #art  #artistsoninstagram  #artistsofinstagram  #indianartist  #artlessdata  #keepstarving  #love  #passion  #strongwomen  #femme  #shotoniphonex  #dotwork  #linework  #blackwork  #pointillisim  #stippling  #dotart  #autobiography 
Sometimes I like to do cool things🤪lol
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Haven’t practiced a #lsit on the rings for a while so I’m pretty impressed with where I’m at now! 🙏🏻✌🏻
Sometimes I like to do cool things🤪lol - Haven’t practiced a #lsit  on the rings for a while so I’m pretty impressed with where I’m at now! 🙏🏻✌🏻
Yep, that's my chest and no wrinkles!!!! I've been using our Mary's Nutritionals hemp infused massage oil for 6 weeks every morning and my side sleeping wrinkles have gone away! I LOVE this oil and use it all over!
Yep, that's my chest and no wrinkles!!!! I've been using our Mary's Nutritionals hemp infused massage oil for 6 weeks every morning and my side sleeping wrinkles have gone away! I LOVE this oil and use it all over!
Always do what makes you happy and live life to the fullest. Being a mother of two is not easy but I do my best. #livingmybestlife #loveyourself #strongwomen #strong #family #friend #liftyiurselfup #independence
#likeagirl •
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📸 @trex0323
It’s not about being better than anyone else...it’s about being better than you used to be. Stop focusing on other people progress and focus on your own. Make yourself your best competition!!! 💪🏼
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In the fitness world something you have to remember is everybody’s body’s inside and out are different. So progress looks different on everyone. Stop looking at Instagram and comparing your progress to someone whose been lifting for years. Look up to those people but don’t compare and don’t doubt. Keep pushing ALWAYS. 💕
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#misspowersfit #shoulders #bouldershoulders #femalebodybuilder #girlswholift #selfmadetrainingfacility #selfmadetrainingfacilityeg #minibeastfitness #selfmadefamily #nike #beyou #positivevibes #trusttheprocess #positive #fitness #motivation #trusttheprocess #strongwomen #health #backgains #gymmotivation #gymadict #shreds
It’s not about being better than anyone else...it’s about being better than you used to be. Stop focusing on other people progress and focus on your own. Make yourself your best competition!!! 💪🏼 . . In the fitness world something you have to remember is everybody’s body’s inside and out are different. So progress looks different on everyone. Stop looking at Instagram and comparing your progress to someone whose been lifting for years. Look up to those people but don’t compare and don’t doubt. Keep pushing ALWAYS. 💕 . . #misspowersfit  #shoulders  #bouldershoulders  #femalebodybuilder  #girlswholift  #selfmadetrainingfacility  #selfmadetrainingfacilityeg  #minibeastfitness  #selfmadefamily  #nike  #beyou  #positivevibes  #trusttheprocess  #positive  #fitness  #motivation  #trusttheprocess  #strongwomen  #health  #backgains  #gymmotivation  #gymadict  #shreds 
A little throwback to bulk number 1 Jan 2017- Nov 2018 🤗.. My my my how things have changed .. #growth #figurecompetitor #offseason #savageaf #musclesandtattoos #teamsedia #fuckwhattheythink #letsgo2019 #biggerandbetter #girlsthatlift #strongwomen #turntup #575
Rehearsing short before entering the airplane on our way to the gig. 😂 Throwback to a wonderful weekend with these ladies in July...: Elise Eißmann and Katrin Sperling 😍! @eliseeiszmann @onmystrings
Rehearsing short before entering the airplane on our way to the gig. 😂 Throwback to a wonderful weekend with these ladies in July...: Elise Eißmann and Katrin Sperling 😍! @eliseeiszmann @onmystrings
:: Everyone needs a pair of these joggers! Sooo comfortable 😍
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Heather Grey BeStrong Joggers - $43.02 cnd
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www.juststrongclothing.com - use discount code NHOESSL10 for 10% off!
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#fashionthursday #joggers #joggerspants #orderyourstoday #affordablefashion #freeshippingover80 #checkitout #sweetswag #shopthemerch #usemydiscountcode #bejuststrong #juststrong #juststrongambassador #juststrongclothing #juststrongteam #activewearforstrongwomen #activewear #fitness #fitnesswear #strongwomen #womensfashion #womenswear #womenempoweringwomen
:: Everyone needs a pair of these joggers! Sooo comfortable 😍 ••• Heather Grey BeStrong Joggers - $43.02 cnd ••• www.juststrongclothing.com - use discount code NHOESSL10 for 10% off! • • #fashionthursday  #joggers  #joggerspants  #orderyourstoday  #affordablefashion  #freeshippingover80  #checkitout  #sweetswag  #shopthemerch  #usemydiscountcode  #bejuststrong  #juststrong  #juststrongambassador  #juststrongclothing  #juststrongteam  #activewearforstrongwomen  #activewear  #fitness  #fitnesswear  #strongwomen  #womensfashion  #womenswear  #womenempoweringwomen 
Deepika padukone epitomizes her grace and royalty in her life 💙❣️ 7 years of togetherness , understanding each other , loved each other to infinite and have always been each other's back , this pair is just not a picture goal or a celebrity goal ❣️ it's pure love and best friend and understanding and everything ❣️ she is an inspiration for everyone out there ❣️ #deepikapadukone#ranveersingh #deepveer
#deepveerkishaadi #couplesgoals #destinationwedding #purelove #bliss #married #madeforeachother #goals #strongwomen#weddingbells #italy #bollywood #dream #dreamcouple #hitched #life #live #laugh #fun #lovers #actor #actress
Deepika padukone epitomizes her grace and royalty in her life 💙❣️ 7 years of togetherness , understanding each other , loved each other to infinite and have always been each other's back , this pair is just not a picture goal or a celebrity goal ❣️ it's pure love and best friend and understanding and everything ❣️ she is an inspiration for everyone out there ❣️ #deepikapadukone #ranveersingh  #deepveer  #deepveerkishaadi  #couplesgoals  #destinationwedding  #purelove  #bliss  #married  #madeforeachother  #goals  #strongwomen #weddingbells  #italy  #bollywood  #dream  #dreamcouple  #hitched  #life  #live  #laugh  #fun  #lovers  #actor  #actress 
Gli unici pugni che conosciamo si chiamano JABS

Domenica 25 novembre alle 11:00, in occasione della giornata internazionale contro la violenza sulle #donne, una SCREAM & SHOUT Special Class di beneficenza per far sentire la nostra voce!

Unisciti a noi: l’intero ricavato verrà devoluto al Centro Donna Ferrara
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#thisisJazzercise #25novembre #VAWG #jazzercise
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#soloaljazzercisecenter 
#25novembregiornatamondialecontrolaviolenzasulledonne #ferrara #fitness #center #palestra #palestre #igersferrara #ig_ferrara #giornatamondialecontrolaviolenzasulledonne #forzadivolontà #strongwomen #beneficenza #jazzerciseferrara #autunno2018 #ferrarasport #sport #sportferrara #screamandshout #jazzerciseitalia  #jazzercisefitnesscenter #novembre2018 #benessere #calorie #donneitaliane
Gli unici pugni che conosciamo si chiamano JABS Domenica 25 novembre alle 11:00, in occasione della giornata internazionale contro la violenza sulle #donne , una SCREAM & SHOUT Special Class di beneficenza per far sentire la nostra voce! Unisciti a noi: l’intero ricavato verrà devoluto al Centro Donna Ferrara 🎀 #thisisJazzercise  #25novembre  #VAWG  #jazzercise  . . . . . . #soloaljazzercisecenter  #25novembregiornatamondialecontrolaviolenzasulledonne  #ferrara  #fitness  #center  #palestra  #palestre  #igersferrara  #ig_ferrara  #giornatamondialecontrolaviolenzasulledonne  #forzadivolontà  #strongwomen  #beneficenza  #jazzerciseferrara  #autunno2018  #ferrarasport  #sport  #sportferrara  #screamandshout  #jazzerciseitalia  #jazzercisefitnesscenter  #novembre2018  #benessere  #calorie  #donneitaliane 
Always amazed to see how strong this girl is. These bands are not easy and she’s totally killing it and making it look so easy. 😍 .
If you need a butt workout thing to grow your booty, these bands are the thinggg! 😊 Butt burning sensation guaranteed haha
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Give these a try on your next leg day!! 🏋🏻‍♀️
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Resistance bands are perfect for activating those glutes before you hit the weights! They should be used for warm ups and accessories to your lifting sessions if you want to make some serious booty gains 😜🍑 I love the ones from @mightybunsathletics because of the fabric and quality!
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Workout Description ⬇️⬇️⬇️
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1️⃣ Clam shells. Lie down on your side, knees bent, and use those hip abductors to push out with your upper leg and squeeze while keeping your feet on the floor. These are perfect for waking up your glutes!
2️⃣ Straight lateral leg lifts. Straighten out your legs and lift the top one while pointing your outer heel up and your big toe down.
3️⃣ In n out hip thrusters. So for these you can’t really see but as I go up I push my knees out and as I go down my knees go in. This is just to really emphasize that squeeze at the top to make sure my glutes are on 🔥
4️⃣ Knee kick out and then donkey kicks right after. These are pretty straight forward, just try not to arch your back too much or it could cause lower back pain later on.
5️⃣ Standing clam shells. I do these last and am always DEAD after. I go on the balls of my feet and seriously feel my 🍑🍑🍑😭 It kills me knowing that these are just my warm ups too lol but hey if I can do it...you can too!! You got this 😜
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Lmk if you try these out and how you like them!! As always...#liftlaughnlove 😘💪🏽
Always amazed to see how strong this girl is. These bands are not easy and she’s totally killing it and making it look so easy. 😍 . If you need a butt workout thing to grow your booty, these bands are the thinggg! 😊 Butt burning sensation guaranteed haha . . . . ・・・ Give these a try on your next leg day!! 🏋🏻‍♀️ . Resistance bands are perfect for activating those glutes before you hit the weights! They should be used for warm ups and accessories to your lifting sessions if you want to make some serious booty gains 😜🍑 I love the ones from @mightybunsathletics because of the fabric and quality! . Workout Description ⬇️⬇️⬇️ . 1️⃣ Clam shells. Lie down on your side, knees bent, and use those hip abductors to push out with your upper leg and squeeze while keeping your feet on the floor. These are perfect for waking up your glutes! 2️⃣ Straight lateral leg lifts. Straighten out your legs and lift the top one while pointing your outer heel up and your big toe down. 3️⃣ In n out hip thrusters. So for these you can’t really see but as I go up I push my knees out and as I go down my knees go in. This is just to really emphasize that squeeze at the top to make sure my glutes are on 🔥 4️⃣ Knee kick out and then donkey kicks right after. These are pretty straight forward, just try not to arch your back too much or it could cause lower back pain later on. 5️⃣ Standing clam shells. I do these last and am always DEAD after. I go on the balls of my feet and seriously feel my 🍑🍑🍑😭 It kills me knowing that these are just my warm ups too lol but hey if I can do it...you can too!! You got this 😜 . Lmk if you try these out and how you like them!! As always...#liftlaughnlove  😘💪🏽
...for me winning isn’t something that happens only in those stages...winning is something that builds physically and mentally every single day in your life...in your struggle...every training moments, in the gym and out...every day and night that you dream of it.
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💪Sessions Witt BiggKD💪🏿
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#winning #mindset #warrior #gymlife #npc #npceasternusachampionships #strongwomen #champion #bodybuilding #goals #gains #work #nopainnogain #beastmode #love #life #inspiration #training #fitness #fitfam #fitspo #gym #healthy #instagood #swag #motivation #workout #lifestyle  #photooftheday
...for me winning isn’t something that happens only in those stages...winning is something that builds physically and mentally every single day in your life...in your struggle...every training moments, in the gym and out...every day and night that you dream of it. . 💪Sessions Witt BiggKD💪🏿 . #winning  #mindset  #warrior  #gymlife  #npc  #npceasternusachampionships  #strongwomen  #champion  #bodybuilding  #goals  #gains  #work  #nopainnogain  #beastmode  #love  #life  #inspiration  #training  #fitness  #fitfam  #fitspo  #gym  #healthy  #instagood  #swag  #motivation  #workout  #lifestyle  #photooftheday 
Life can be tough, but you’re tougher. Get out there and conquer your day! #thoughtfulthursday .
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#esmedancecompany #strongwomen #denverdancers #denverdance #denverartist #coloradodance #coloradodancer #denverwomen
Who gets stuck in that comparison trap from time to time?! 🙋🏼‍♀️⠀
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You better be raising your damn hand because I KNOW everyone does this. ⠀
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QUIT IT 🙅🏻‍♀️ ⠀
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We can be a community of people who share our lives & support one another, if we see something we want.. we are CAPABLE, you are CAPABLE of having that too if you work for it! Nothing is off limits babes 💁🏼‍♀️🙌🏻
Who gets stuck in that comparison trap from time to time?! 🙋🏼‍♀️⠀ ⠀ You better be raising your damn hand because I KNOW everyone does this. ⠀ ⠀ QUIT IT 🙅🏻‍♀️ ⠀ ⠀ We can be a community of people who share our lives & support one another, if we see something we want.. we are CAPABLE, you are CAPABLE of having that too if you work for it! Nothing is off limits babes 💁🏼‍♀️🙌🏻
Training tip! ⬇️⬇️💪🏻
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Single Arm Dumbbell Rows
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When you’re performing the Single Arm Dumbbell Row, notice the angle of your humerus to your forearm. Ideally you want to avoid overly-acute angles like in the top picture, and instead relax your shoulders, reposition the weight closer to your legs, and pull the dumbbell towards your hip, keeping your elbow in close to your body the entire time (it should glide over your torso on the ascent and descent). Ideally, you don’t want to bend your elbow too much inside 90* as you raise the weight.
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Finally, allow your shoulder to shift back on the ascent and down on the descent so your back is contracting and extending, reducing your bicep activation and engaging more of your lats and mid-back musculature.
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#trainingtip #fitnesstips #dumbbellrows #muscle #strength #thoughtfulthursday #backday #fitness #flex #iifym #fitnesswomen #strongwomen #workout #bmorebodyandmind #lats #bodybuilding #iifymgirls #strengthtraining #baltimore #flexibledieting #fitwomen #wod #girlswholift #fitthick #offseason #girlswithmuscle #gaintrain #longevity
Training tip! ⬇️⬇️💪🏻 . Single Arm Dumbbell Rows . When you’re performing the Single Arm Dumbbell Row, notice the angle of your humerus to your forearm. Ideally you want to avoid overly-acute angles like in the top picture, and instead relax your shoulders, reposition the weight closer to your legs, and pull the dumbbell towards your hip, keeping your elbow in close to your body the entire time (it should glide over your torso on the ascent and descent). Ideally, you don’t want to bend your elbow too much inside 90* as you raise the weight. . Finally, allow your shoulder to shift back on the ascent and down on the descent so your back is contracting and extending, reducing your bicep activation and engaging more of your lats and mid-back musculature. . . . . . . . #trainingtip  #fitnesstips  #dumbbellrows  #muscle  #strength  #thoughtfulthursday  #backday  #fitness  #flex  #iifym  #fitnesswomen  #strongwomen  #workout  #bmorebodyandmind  #lats  #bodybuilding  #iifymgirls  #strengthtraining  #baltimore  #flexibledieting  #fitwomen  #wod  #girlswholift  #fitthick  #offseason  #girlswithmuscle  #gaintrain  #longevity 
Most will notice the physical change between these two photos, but see the mental change.
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July 2018- November 2018 has been an insane growing period for me mentally and and insane shrinking period for me physically.
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Physically I know that I loved that body back then... it grew my 3 babies, had 3 c sections in 3 years, and nursed my 3 blessings.
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But mentally I remember cringing whenever it came time for a photo or smacking my husbands hand away if he touch my stomach when he cuddled or hugged. I was always down on myself and comparing my body to those around me. 💛
I can’t say that I will NEVER compare to people again because everyone does that from time to time. But I refuse to play “keeping up with the Jones’s” anymore. This is my life and my reality and only I am in charge of how I feel. SELF LOVE people 💛💛💛 oh yeah and self care too hello facemask 💛💛💛
Most will notice the physical change between these two photos, but see the mental change. 💛 July 2018- November 2018 has been an insane growing period for me mentally and and insane shrinking period for me physically. 💛 Physically I know that I loved that body back then... it grew my 3 babies, had 3 c sections in 3 years, and nursed my 3 blessings. 💛 But mentally I remember cringing whenever it came time for a photo or smacking my husbands hand away if he touch my stomach when he cuddled or hugged. I was always down on myself and comparing my body to those around me. 💛 I can’t say that I will NEVER compare to people again because everyone does that from time to time. But I refuse to play “keeping up with the Jones’s” anymore. This is my life and my reality and only I am in charge of how I feel. SELF LOVE people 💛💛💛 oh yeah and self care too hello facemask 💛💛💛
Let’s talk sultry #boudoirphotography 
What is your confidence level for committing to something like this? Have you gifted yourself with the sheer thrill and love for such a photo shoot?
I most certainly did this year! Here are just a few reasons why you should- and why you should absolutely use @empowerboudoir first and foremost
🔥 Girl. You. Is. Fine
🔥 The time is now- chances of you continuing the “when I’m in better shape” notion is highly probable 🔥 Brandy is the best at accentuating your best ASSets/ she works with all your lovely curves and angles 🔥 What you see is not necessarily what others see 🔥 Boudoir photography gives you the chance to see yourself outside of the filtered snap chat lens and into reality- your whole self
🔥 You can capture so much more then your fake selfie smile- Brandy knows you even if she doesn’t know you 🔥 Having an advocate for your sexuality is far more then going to a photographer- Brandy knows how women want to look and feel and captures that every single time 🔥 The proof is in her images 🔥 You can do this and should- for yourself 🔥 Brandy captures steamy hot couples sessions 🔥 Brandy knows you feel awkward and stops that dead in its tracks with humour, love and support 🔥 She’s your preferred cheer leading team and makes you comfortably uncomfortable- reminder we do our best growth when we are uncomfortable 🔥 She’s local and her studios, not only professional but also relaxing and theme enhanced
🔥 She loves your commitment to yourself and will capture that epic feeling behind the lens 🔥 She is a friend, you just haven’t met her yet
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Giddy Up- her #blackfriday sale is next week and you don’t want to miss out 📷 
Travel here if you have to. Commit to YOURSELF in 2019. Commit to loving the skin you’re in. Brandy is right there beside you 💗 .
#local #photography #boudoir #boudoirphotography #female #empoweringwomen #strongwomen #yougotthis #sisterhood #youisfine #love #lovethyself #curves #sexuality #eroticart
Let’s talk sultry #boudoirphotography  What is your confidence level for committing to something like this? Have you gifted yourself with the sheer thrill and love for such a photo shoot? I most certainly did this year! Here are just a few reasons why you should- and why you should absolutely use @empowerboudoir first and foremost 🔥 Girl. You. Is. Fine 🔥 The time is now- chances of you continuing the “when I’m in better shape” notion is highly probable 🔥 Brandy is the best at accentuating your best ASSets/ she works with all your lovely curves and angles 🔥 What you see is not necessarily what others see 🔥 Boudoir photography gives you the chance to see yourself outside of the filtered snap chat lens and into reality- your whole self 🔥 You can capture so much more then your fake selfie smile- Brandy knows you even if she doesn’t know you 🔥 Having an advocate for your sexuality is far more then going to a photographer- Brandy knows how women want to look and feel and captures that every single time 🔥 The proof is in her images 🔥 You can do this and should- for yourself 🔥 Brandy captures steamy hot couples sessions 🔥 Brandy knows you feel awkward and stops that dead in its tracks with humour, love and support 🔥 She’s your preferred cheer leading team and makes you comfortably uncomfortable- reminder we do our best growth when we are uncomfortable 🔥 She’s local and her studios, not only professional but also relaxing and theme enhanced 🔥 She loves your commitment to yourself and will capture that epic feeling behind the lens 🔥 She is a friend, you just haven’t met her yet . . Giddy Up- her #blackfriday  sale is next week and you don’t want to miss out 📷 Travel here if you have to. Commit to YOURSELF in 2019. Commit to loving the skin you’re in. Brandy is right there beside you 💗 . #local  #photography  #boudoir  #boudoirphotography  #female  #empoweringwomen  #strongwomen  #yougotthis  #sisterhood  #youisfine  #love  #lovethyself  #curves  #sexuality  #eroticart 
Saturday morning bootcamp! Who’s with me?! Comment or text to reserve your spot this weekend (832)690-9493 • 9am • Saturday • $10
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#vbfitwomen #ladiesbootcamp #weekendworkout #strongwomen
#TBT to the last #MNPC! Who is ready for the 2019 Minnesota Pole Comps?!
#TBT  to the last #MNPC ! Who is ready for the 2019 Minnesota Pole Comps?!
Series superpoderosas a entrenar se ha dicho 🤗😜💪... #trainingday #Training #strongwomen #strongwomen #fitnesslife #fitnessmotivation #fitnessgirl #circusnation #cintasaereas
I got hops or nah? During our promo recording @coachsteve_pro6 called me out on a challenge and I was ready 😜 peep @shimmymakeishhappen response at the end I swear it sound like he wasn’t happy I could do it 😂 don’t play me mannnnnnn! #missfitwoods #boxjumps #shegothops #justmove #legday #workout  #missfitwoods #core #abs #fitnessinspiration #fitnessmotivation #fitfam #fitwomen #fitnesslifestyle #getfit #girlswholift  #strongwomen #shesfittoo #bostontrainer #fitblackwomen #gains #goals #gymlife #justmove #noexcuses #workouts #grind #fitwomenlift #fitnessmodel #fitnessaddict #gymmotivation #fitspo
I got hops or nah? During our promo recording @coachsteve_pro6 called me out on a challenge and I was ready 😜 peep @shimmymakeishhappen response at the end I swear it sound like he wasn’t happy I could do it 😂 don’t play me mannnnnnn! #missfitwoods  #boxjumps  #shegothops  #justmove  #legday  #workout  #missfitwoods  #core  #abs  #fitnessinspiration  #fitnessmotivation  #fitfam  #fitwomen  #fitnesslifestyle  #getfit  #girlswholift  #strongwomen  #shesfittoo  #bostontrainer  #fitblackwomen  #gains  #goals  #gymlife  #justmove  #noexcuses  #workouts  #grind  #fitwomenlift  #fitnessmodel  #fitnessaddict  #gymmotivation  #fitspo 
All it takes is a spark! ✨ What does equality mean to you personally? Let me know in the comments! ✧
Art by the talented: @wer0ni 
Caption & words: @danica.gim
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Follow @danica.gim to join me on my poetry journey and many more musings! •• #danicagim #poetry #poem #poems #writerscommunity #poets #riot #sisterhood #revolution #speakup #strongwomenquotes
My biceps look bigger in some other selfies (there are like twenty-five in this group) but I like this one because I look so happy. #baddaysbuildbetterdays
My biceps look bigger in some other selfies (there are like twenty-five in this group) but I like this one because I look so happy. #baddaysbuildbetterdays 
It's not just about the landing! CELEBRATE THE TAKEOFF! 🛫💞 Looking #fly, @valeriadelcarpiorozas!⠀
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Finding the MOTIVATION to BEGIN something is often as hard, if not harder than, completing it. Don't wait to be celebrated! #makeyourownrules #likeaboss #newrules⠀
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💕 Move those thumbs and show us some love! Be sure to follow us on our Aviation Journey to help get more Women in the Air ▶︎▶︎▶︎ @ihartflying @__iamrachelle__ 💕⠀
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TAG US with #ihartflying for a chance to be featured!⠀
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#womeninaviation #strongwomen #empoweredwomen #motivation #girlpower #makeithappen #celebrate #journey #hardworkpaysoffs #newbeginnings #flawless #beautiful #pilotgirl #femalepilot #womenontherise #riseup #showup #aviation #talkaboutit #beaboutit #trustyourself #believeinyourself #loveyourself #bebold #beyou⠀
It's not just about the landing! CELEBRATE THE TAKEOFF! 🛫💞 Looking #fly , @valeriadelcarpiorozas!⠀ ⠀ Finding the MOTIVATION to BEGIN something is often as hard, if not harder than, completing it. Don't wait to be celebrated! #makeyourownrules  #likeaboss  #newrules ⠀ ⠀ 💕 Move those thumbs and show us some love! Be sure to follow us on our Aviation Journey to help get more Women in the Air ▶︎▶︎▶︎ @ihartflying @__iamrachelle__ 💕⠀ - - -⠀ TAG US with #ihartflying  for a chance to be featured!⠀ - - -⠀ #womeninaviation  #strongwomen  #empoweredwomen  #motivation  #girlpower  #makeithappen  #celebrate  #journey  #hardworkpaysoffs  #newbeginnings  #flawless  #beautiful  #pilotgirl  #femalepilot  #womenontherise  #riseup  #showup  #aviation  #talkaboutit  #beaboutit  #trustyourself  #believeinyourself  #loveyourself  #bebold  #beyou ⠀
It’s been an exciting few weeks! Last weekend I had a chance to participate in Barbells for Boobs for the first time! It was such a powerful event to be part of and I came away with a PR for Grace by 1:26!!!! But training never stops, 2 days until my first 8k and I CAN’T WAIT!!!!! 🏃🏻‍♀️ #barbellsforboobs #leadbyexample #crossfitmom #crossfit #running #istillhaterunning #notatmuchtho #8k #training #aacrphillymarathonweekend #myfirst8k #cancersucks #celebratesurvivors #health #prevention #strength #strongwomen #mommyonamission #thisshitainteasy #butsoworthit
It’s been an exciting few weeks! Last weekend I had a chance to participate in Barbells for Boobs for the first time! It was such a powerful event to be part of and I came away with a PR for Grace by 1:26!!!! But training never stops, 2 days until my first 8k and I CAN’T WAIT!!!!! 🏃🏻‍♀️ #barbellsforboobs  #leadbyexample  #crossfitmom  #crossfit  #running  #istillhaterunning  #notatmuchtho  #8k  #training  #aacrphillymarathonweekend  #myfirst8k  #cancersucks  #celebratesurvivors  #health  #prevention  #strength  #strongwomen  #mommyonamission  #thisshitainteasy  #butsoworthit 
#thursdaythoughts YES, THIS👏👊 #healthylifestyle
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I can't help but get annoyed when people call my eating habits a "diet"🙄 I'm not on a diet - diets are fads that are only meant to last a short while and to get a quick result out of. I'm in this for the long haul, not for that instant, short-lived satisfaction!💪🏻 My healthy lifestyle hasn't been an easy or quick one to develop and maintain -- and I'm STILL working on it daily! I still have my daily struggles and highs and lows and roadblocks and challenges -- but that comes with ANYTHING you do in life that's worth it in the long run! I learn new things constantly and change up my routine regularly. You'll never hear me say that my lifestyle is the best way to live, not only because different things work for different people but also because I'm always learning new things and adding to my library of knowledge! I never want to stop learning and growing✍✍ #knowledgeispower
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#thursdaymotivation #fitnessinspo #fitnessquotes #fitlifestyle #fitnesstransformation #fitnessjourney #fitnessgoals #workoutinspiration #workoutmotivation #workoutquotes #workoutanywhere #workoutgoals #exercise #healthtips #fitnesstips #healthylifestyle #healthmotivation #healthcoach #personalmotivation #personaltrainer #livehealthy #lifegoals #fitfam #fitgirls #strongwomen #strongnotskinny #readysetlive
#thursdaythoughts  YES, THIS👏👊 #healthylifestyle  - - - I can't help but get annoyed when people call my eating habits a "diet"🙄 I'm not on a diet - diets are fads that are only meant to last a short while and to get a quick result out of. I'm in this for the long haul, not for that instant, short-lived satisfaction!💪🏻 My healthy lifestyle hasn't been an easy or quick one to develop and maintain -- and I'm STILL working on it daily! I still have my daily struggles and highs and lows and roadblocks and challenges -- but that comes with ANYTHING you do in life that's worth it in the long run! I learn new things constantly and change up my routine regularly. You'll never hear me say that my lifestyle is the best way to live, not only because different things work for different people but also because I'm always learning new things and adding to my library of knowledge! I never want to stop learning and growing✍✍ #knowledgeispower  - - - - - - - - - - #thursdaymotivation  #fitnessinspo  #fitnessquotes  #fitlifestyle  #fitnesstransformation  #fitnessjourney  #fitnessgoals  #workoutinspiration  #workoutmotivation  #workoutquotes  #workoutanywhere  #workoutgoals  #exercise  #healthtips  #fitnesstips  #healthylifestyle  #healthmotivation  #healthcoach  #personalmotivation  #personaltrainer  #livehealthy  #lifegoals  #fitfam  #fitgirls  #strongwomen  #strongnotskinny  #readysetlive 
Esto sólo es el inicio de algo grande, Dios siempre ha estado conmigo y me he dado cuenta por todas las bendiciones que he recibido, más feliz que nunca por ser quien soy, por el amor de las personas que están a mi lado y porque Dios me cuida, me mima y me bendice...Sólo buena vibra !!! »
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#goodvibes #proyect #wonderwoman #strongwomen #strong #amazing #christmasdecor #christmas #xmas #decor #home #homedecor #rudolph #handmadecrafts #madewithlove #love #wool #pompons #sweet-pompons #clientefeliz #sale
Esto sólo es el inicio de algo grande, Dios siempre ha estado conmigo y me he dado cuenta por todas las bendiciones que he recibido, más feliz que nunca por ser quien soy, por el amor de las personas que están a mi lado y porque Dios me cuida, me mima y me bendice...Sólo buena vibra !!! » » » #goodvibes  #proyect  #wonderwoman  #strongwomen  #strong  #amazing  #christmasdecor  #christmas  #xmas  #decor  #home  #homedecor  #rudolph  #handmadecrafts  #madewithlove  #love  #wool  #pompons  #sweet -pompons #clientefeliz  #sale 
Lifting is all the therapy I need 🌝⚡
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To all those who want to sculpt their bodies, look great with or without clothes 😸 , increase confidence, build self esteem, improve energy/ productivity levels , and simply be happier and healthier, you HAVE TO go lift some shit 🏋️
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#instafit#fitness#fitnessmotivation#fitspo#workout#muscle#motivation#lift#gains#exercise#noexcuses#strengthtraining#cardio#strongwomen#strongnotskinny#lifestyle#healthyfood#cleaneating#girlswholift#fitfam#squats#deadlift#bodybuilding
Lifting is all the therapy I need 🌝⚡ . . To all those who want to sculpt their bodies, look great with or without clothes 😸 , increase confidence, build self esteem, improve energy/ productivity levels , and simply be happier and healthier, you HAVE TO go lift some shit 🏋️ . . . #instafit #fitness #fitnessmotivation #fitspo #workout #muscle #motivation #lift #gains #exercise #noexcuses #strengthtraining #cardio #strongwomen #strongnotskinny #lifestyle #healthyfood #cleaneating #girlswholift #fitfam #squats #deadlift #bodybuilding 
Slowly getting back into lifting and can I just say...holy moly 😰 It is insane how much work it took me to get to where I am today. Muscle memory is real because even tho I took almost two months off from heavy lifting I was still able to get back to 155 @ 8 ! Which I’m super proud of by the way. Before I took a break, I was dead lifting close to 190lbs. I slowly made my way up and in reality that took me months to get to. I cannot express how much I love lifting. I find it crazy that women are still afraid of that stigma of becoming “too bulky”. I was one of them! And you can swipe left to see the difference ! One side is pure cardio, no weights, lots of running, the other is HIIT training for my cardio and lots of heavy lifting. Stop being afraid of weights! It definitely does not have to be as heavy and I’m in no way suggesting to go start lifting this much weight with zero guidance BUT! I want the stigma to go away. I love seeing strong women embracing their muscles. I love seeing women stronger than me who show me that it’s possible. I love the confidence women have once they start to weight train. Women are beautiful no matter what shape, size, or weight. But a woman with confidence has a different shine about her. That’s what weight training has done for me. It’s shown me that I’m capable of anything I set my mind to, it’s shown me strength, it’s shown me struggle, it’s shown me patience. I hope we stop shaming women for their muscles one day, I see it slowly happening and it makes me so happy!! I love a strong ass woman. I hope you all have an amazing day today, sending you love and strength! 💪🏽♥️•
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Slowly getting back into lifting and can I just say...holy moly 😰 It is insane how much work it took me to get to where I am today. Muscle memory is real because even tho I took almost two months off from heavy lifting I was still able to get back to 155 @ 8 ! Which I’m super proud of by the way. Before I took a break, I was dead lifting close to 190lbs. I slowly made my way up and in reality that took me months to get to. I cannot express how much I love lifting. I find it crazy that women are still afraid of that stigma of becoming “too bulky”. I was one of them! And you can swipe left to see the difference ! One side is pure cardio, no weights, lots of running, the other is HIIT training for my cardio and lots of heavy lifting. Stop being afraid of weights! It definitely does not have to be as heavy and I’m in no way suggesting to go start lifting this much weight with zero guidance BUT! I want the stigma to go away. I love seeing strong women embracing their muscles. I love seeing women stronger than me who show me that it’s possible. I love the confidence women have once they start to weight train. Women are beautiful no matter what shape, size, or weight. But a woman with confidence has a different shine about her. That’s what weight training has done for me. It’s shown me that I’m capable of anything I set my mind to, it’s shown me strength, it’s shown me struggle, it’s shown me patience. I hope we stop shaming women for their muscles one day, I see it slowly happening and it makes me so happy!! I love a strong ass woman. I hope you all have an amazing day today, sending you love and strength! 💪🏽♥️• • • #neversettle  #lift  #gains  #weighttraining  #nike  #fitnessmotivation  #fitgirls  #fitness  #nikepro  #motivation  #inspiration  #dedication  #workout  #workoutmotivation  #strengthtraining  #hiitworkout  #positivevibes  #strongwomen  #girlswholift  #flexing  #sanfernandovalley  #fitlifestyle  #wootd  #workoutoftheday  #bodypositive  #happythursday  #throwbackthursday  #igfit  #kettleburnwithannysa 
A kettlebell a day keeps the doctor away...if you're doing it right 😉💪🏻 @brookeence #paleoethics #peathletes #nutrition #health #fitness  #getfitlivehealthy #strongwomen #strongisbeautiful
🍍 Sc: rouse8i 🌝
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Читая биографию, помните, что правда никогда не годится к опубликованию. 🙃
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#powerlifting #instagramm #fashion #ebonytoes #berlin #strongwomen #girlfriend #goodnight #swag #not #vickizhao #sexybeast #fetishes #instadaily
Simplicity is very often the solution. Subtract to solve your problems... don’t add more.  If 80% of your results come from 20% of your actions (Pareto’s Principle) then we all have areas —- literal and figurative—- where we can trim the fat weighing us down in every aspect of our lives.
Simplicity is very often the solution. Subtract to solve your problems... don’t add more. If 80% of your results come from 20% of your actions (Pareto’s Principle) then we all have areas —- literal and figurative—- where we can trim the fat weighing us down in every aspect of our lives.
Lifting heavy weights make you bulky 🤔🏋🏻‍♀️ actually pushing heavy weights allows for fat loss and muscle gain  so far 25% body fat down and  natually increased muscle of 7.7kg! 🥢High leg press for hammies 🥢 
1 set - 150kg for 15 reps 
2 set - 240kg  for 4 sets of 6 
3 set - 250kg max rest max rest
4 set - FUCKED!! #wheresmytenapad  #bodybuilding #femalebodybuilding
#gym #gymgirls #legdayworkout #fitness #strongnotskinny #girlgains #fitfam #girlswithmuscle #strongwomen #bodylove #weights #confidence #healthylifestyle #girlswhotrain #gymlife #progressiveoverload #positivity #mindset
Lifting heavy weights make you bulky 🤔🏋🏻‍♀️ actually pushing heavy weights allows for fat loss and muscle gain so far 25% body fat down and natually increased muscle of 7.7kg! 🥢High leg press for hammies 🥢 1 set - 150kg for 15 reps 2 set - 240kg for 4 sets of 6 3 set - 250kg max rest max rest 4 set - FUCKED!! #wheresmytenapad  #bodybuilding  #femalebodybuilding  #gym  #gymgirls  #legdayworkout  #fitness  #strongnotskinny  #girlgains  #fitfam  #girlswithmuscle  #strongwomen  #bodylove  #weights  #confidence  #healthylifestyle  #girlswhotrain  #gymlife  #progressiveoverload  #positivity  #mindset 
#throwbackthursday - a few weeks out from my last show this season with @2brospro_events 👙💃
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This was when I first met @ajmorris_ so it’s safe to say he’s already seen me at my worst 😂😂💀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Getting stage lean in reality is not very glamorous, and I hope that comes across in what I post.
It’s a fantastic, rewarding journey but it is not easy in the slightest! It requires a lot of mentally & physical resilience.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
You need to make sure you’re ready to take on a contest prep, not just physically but mentally too. It’s going to be tough & challenging in so many ways, whilst simultaneously being rewarding.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
You therefore need to invest time into setting yourself up for success. I know myself I will not be ready to prep in 2019, which is one of the reasons why I am taking the year away from the stage.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ You’ll have seen my girls working hard now in their improvement seasons. This allows us to bring their calorie intake up, make sure cardio is not excessive, develop muscle tissue, establish a relationship between client & coach, make sure their health markers are in a good place and that they are mentally ready...the list is endless.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
If I do not feel they are in a good enough position to start a contest prep, or I feel it could leave them worse off from a mental or physical health perspective I will simply not let them go through with it under my guidance. I truly care for each and every one of them, and their health is my priority over all.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ When they are ready, then and only then will it be time to drop the contest prep hammer 😼❤️
@team_db__
#throwbackthursday  - a few weeks out from my last show this season with @2brospro_events 👙💃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ This was when I first met @ajmorris_ so it’s safe to say he’s already seen me at my worst 😂😂💀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ Getting stage lean in reality is not very glamorous, and I hope that comes across in what I post. It’s a fantastic, rewarding journey but it is not easy in the slightest! It requires a lot of mentally & physical resilience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ You need to make sure you’re ready to take on a contest prep, not just physically but mentally too. It’s going to be tough & challenging in so many ways, whilst simultaneously being rewarding. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ You therefore need to invest time into setting yourself up for success. I know myself I will not be ready to prep in 2019, which is one of the reasons why I am taking the year away from the stage. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ You’ll have seen my girls working hard now in their improvement seasons. This allows us to bring their calorie intake up, make sure cardio is not excessive, develop muscle tissue, establish a relationship between client & coach, make sure their health markers are in a good place and that they are mentally ready...the list is endless. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ If I do not feel they are in a good enough position to start a contest prep, or I feel it could leave them worse off from a mental or physical health perspective I will simply not let them go through with it under my guidance. I truly care for each and every one of them, and their health is my priority over all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ When they are ready, then and only then will it be time to drop the contest prep hammer 😼❤️ @team_db__
... this Christmas 🎁🎄
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For the friend who CANNOT find a good sports bra
The sister who LIVES in leggings
The cousin who’s ALL ABOUT female empowerment
...we have just the thing for them, right now!
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www.maaree.com
💪
#MAAREE #JoinTheAntiMovementMovement #OverbandTechnology
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#fitfamuk #femaleempowerment #empower #leggingsaddict #strongwomen #strongnotskinny #sportgotreal #thisgirlcan #fitfam #fitspo #xmasgiftsforher #new #quote #qotd #fitnessquote #sportsbra #athleisure #leggings #liveinleggings #free #freedelivery #fitness #sportsbrasquad #womensrunningcommunity #runchatuk #gymoutfit #christmas2018
... this Christmas 🎁🎄 . For the friend who CANNOT find a good sports bra The sister who LIVES in leggings The cousin who’s ALL ABOUT female empowerment ...we have just the thing for them, right now! . www.maaree.com 💪 #MAAREE  #JoinTheAntiMovementMovement  #OverbandTechnology  . . . . . #fitfamuk  #femaleempowerment  #empower  #leggingsaddict  #strongwomen  #strongnotskinny  #sportgotreal  #thisgirlcan  #fitfam  #fitspo  #xmasgiftsforher  #new  #quote  #qotd  #fitnessquote  #sportsbra  #athleisure  #leggings  #liveinleggings  #free  #freedelivery  #fitness  #sportsbrasquad  #womensrunningcommunity  #runchatuk  #gymoutfit  #christmas2018 
Dry strands, dull color, split ends—the hair woes that come with age are frustrating. We turned to @virtuelabs to repair the damage and were wowed by the soft, smooth results. Read more about why we love this hair-healing product via the #linkinbio. #partner
Dry strands, dull color, split ends—the hair woes that come with age are frustrating. We turned to @virtuelabs to repair the damage and were wowed by the soft, smooth results. Read more about why we love this hair-healing product via the #linkinbio . #partner 
No matter how many reasons not to...still get up, dress up & show up as if it is your first class ever.  Excited, grateful, privileged.  Be thankful everyday for your given talents, health & physical ability.  It’s not to late to go back & try again or again or again. 🖤A throwback from earlier this year with the talented Dancer & Gymnast @smesandler  Photographer @bakkesimages  Dressed in the stunning ROME tru-color top with built in support & the fashionable BERLIN suede finish sports legging. 🖤 shop link www.myfifthelement.co.za.  #thursday #mindset #goals #shoplocal #dancer #gymnastics #activewear #thankful #Sportswear #fitness #fitnessmotivation #gymwear #onlineshopping #dancing #fitnesspost #strongwomen #getactive #passion #livelife #workout #workoutmotivation #fitlife
No matter how many reasons not to...still get up, dress up & show up as if it is your first class ever. Excited, grateful, privileged. Be thankful everyday for your given talents, health & physical ability. It’s not to late to go back & try again or again or again. 🖤A throwback from earlier this year with the talented Dancer & Gymnast @smesandler Photographer @bakkesimages Dressed in the stunning ROME tru-color top with built in support & the fashionable BERLIN suede finish sports legging. 🖤 shop link www.myfifthelement.co.za. #thursday  #mindset  #goals  #shoplocal  #dancer  #gymnastics  #activewear  #thankful  #Sportswear  #fitness  #fitnessmotivation  #gymwear  #onlineshopping  #dancing  #fitnesspost  #strongwomen  #getactive  #passion  #livelife  #workout  #workoutmotivation  #fitlife 
Day six of #MotherEarthMothers starring an meditative pose representing intuition.
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We all have it, that little voice, that feeling or the just knowing when things are right or wrong. When to do or prevent something, when to trust or avoid something.
Our intuition is build into our system. But when we ignore the knowing, feeling or little voice too often, it goes quiet. It is still there, but it won't speak up.
Don't ignore your intuition, instead, embrace it.
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Line up:
6. Intuition : My life is entirely upto me. I have the power within me. - Any meditative pose.
7. Surrender: I surrender to the power greater than me - forward fold/ child’s pose .
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Hosts:
@faithfoxmama .
@stardivakhushi .
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Sponsors:
@onzie .
@soultrees .
@brigidsgrove .
@loveprayjewelry .
@insideoutsideoutsidein .
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#yoga #yogainspiration #yogaeveryday #yogaeverydamnday #yogalove #yogalife #yogisofig #yogisofinstagram #igyoga #yogagram #yogagirl #yogapractice #iloveyoga #practiceandalliscoming #instayoga #instayogafam #yogaeverywhere #igyoga #yogaaddict #yogachallenge #strongnotskinny #strongwomen #fitfam #instafit #instafitness #fitness #fitmom #handstand #handstandwhereistand #lifeisbetterupsidedown
Day six of #MotherEarthMothers  starring an meditative pose representing intuition. . We all have it, that little voice, that feeling or the just knowing when things are right or wrong. When to do or prevent something, when to trust or avoid something. Our intuition is build into our system. But when we ignore the knowing, feeling or little voice too often, it goes quiet. It is still there, but it won't speak up. Don't ignore your intuition, instead, embrace it. . Line up: 6. Intuition : My life is entirely upto me. I have the power within me. - Any meditative pose. 7. Surrender: I surrender to the power greater than me - forward fold/ child’s pose . . Hosts: @faithfoxmama . @stardivakhushi . . Sponsors: @onzie . @soultrees . @brigidsgrove . @loveprayjewelry . @insideoutsideoutsidein . . #yoga  #yogainspiration  #yogaeveryday  #yogaeverydamnday  #yogalove  #yogalife  #yogisofig  #yogisofinstagram  #igyoga  #yogagram  #yogagirl  #yogapractice  #iloveyoga  #practiceandalliscoming  #instayoga  #instayogafam  #yogaeverywhere  #igyoga  #yogaaddict  #yogachallenge  #strongnotskinny  #strongwomen  #fitfam  #instafit  #instafitness  #fitness  #fitmom  #handstand  #handstandwhereistand  #lifeisbetterupsidedown 
Pairs training today in class - I love pairs training! And I got to train with one of my faves too, my PT Buddy @emtaylor78 👌
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One round of 1 minute stations, one round of 45 second stations, finished off with some Tabata boxing 🥊
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- 5kg & 8kg Charles Poliquin lat raise
- 3kg & 5kg jumping ball slams
- Tyre flips
- Planking high-fives 🤚
- Pull up progression
- Mountain climbers
- 12.5kg incline bench shoulder press
- 5kg weighted burpees
- 20kg H-bar bicep curls/20kg EZ barbell bicep curls
- 6kg push up & single arm row combo
- 31.8kg cable straight arm tricep pull down
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Finisher. 20 x punches/ 1 x Burpee relay. Jabs, hooks, and uppers, for 4 minutes. Pads, then gloves
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#pairstraining #tabata #relay #boxing #strong #stronger #bodybuilding #strengthtraining #bodystrong #girlswithmuscle #girlswholift #girlswhotrain #stronggirls #strongwomen #womenwholift #womenwithmuscles #womenwhotrain
Pairs training today in class - I love pairs training! And I got to train with one of my faves too, my PT Buddy @emtaylor78 👌 . One round of 1 minute stations, one round of 45 second stations, finished off with some Tabata boxing 🥊 . - 5kg & 8kg Charles Poliquin lat raise - 3kg & 5kg jumping ball slams - Tyre flips - Planking high-fives 🤚 - Pull up progression - Mountain climbers - 12.5kg incline bench shoulder press - 5kg weighted burpees - 20kg H-bar bicep curls/20kg EZ barbell bicep curls - 6kg push up & single arm row combo - 31.8kg cable straight arm tricep pull down . Finisher. 20 x punches/ 1 x Burpee relay. Jabs, hooks, and uppers, for 4 minutes. Pads, then gloves . #pairstraining  #tabata  #relay  #boxing  #strong  #stronger  #bodybuilding  #strengthtraining  #bodystrong  #girlswithmuscle  #girlswholift  #girlswhotrain  #stronggirls  #strongwomen  #womenwholift  #womenwithmuscles  #womenwhotrain 
I can't say anything for this amazing work 😍😍😍 @flywithhaifa -
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- --- #flywithhaifa #haifabeseisso #work #arabicgirl #maroon5 #iraq #saoudi #hajat #fly #world #stereotypes #algeria #queen #arabian #ribat #dz #powergirl #strongwomen #powerwomen #strong #girls #womenempowerment #women
“She’s the kind of queen that knows her crown isn’t on her head but in her soul” ⚜️👑⚜️
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Photographer: @nanthuja_v •
#myphotography #beautiful #gorgeous #girl  #femalemodel #strong #modelphotography #power #photography #photoshoot #model #queen #chair #pretty #cute #love #photographer #photodaily #photographylove #ig_photooftheday #photogram #bestphoto #instapic #igdaily #strongwomen #camera #canon #dslr #dslrofficial #canonphotography
“She’s the kind of queen that knows her crown isn’t on her head but in her soul” ⚜️👑⚜️ • Photographer: @nanthuja_v • #myphotography  #beautiful  #gorgeous  #girl  #femalemodel  #strong  #modelphotography  #power  #photography  #photoshoot  #model  #queen  #chair  #pretty  #cute  #love  #photographer  #photodaily  #photographylove  #ig_photooftheday  #photogram  #bestphoto  #instapic  #igdaily  #strongwomen  #camera  #canon  #dslr  #dslrofficial  #canonphotography 
These bad boys came in today! I absolutely love @fbsnation leggings💚💚💚 literally the only place I buy mine!💪 . Back day was today, gonna do legs later😎
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#fbsnation #leggings #skulls #backday #abs #veins #motivation #bodybuilding #thickwomen #girlswholift #girlswithmuscle #instafit #model #strong #love #gains #photooftheday #beautiful #dieting #selfie #fitfam #lifting  #getfit #instafitness #strongwomen #squats #bulkingseason #muscles #rep #alabama
These bad boys came in today! I absolutely love @fbsnation leggings💚💚💚 literally the only place I buy mine!💪 . Back day was today, gonna do legs later😎 . . . . . . . . . . #fbsnation  #leggings  #skulls  #backday  #abs  #veins  #motivation  #bodybuilding  #thickwomen  #girlswholift  #girlswithmuscle  #instafit  #model  #strong  #love  #gains  #photooftheday  #beautiful  #dieting  #selfie  #fitfam  #lifting  #getfit  #instafitness  #strongwomen  #squats  #bulkingseason  #muscles  #rep  #alabama 
We all have our reasons for working out: health, physical transformation, stress relief, build mental strength/physical strength...we all have a why...what’s yours?
#fitness #fit #strength #motivation #doitforyourself #control #doyou #healthylifestyle #yourhealthmatters #goals #noexcuses #sorrynotsorry #gains  #exercise #getfit #strongwomen #aworkinprogress #dowork #canyouhandleit #gettingfitforme #noshame #totallyworthit #workout #nailedit
Smile, it’s free therapy 
__________________
Model: @_elianakaegea
Smile, it’s free therapy __________________ Model: @_elianakaegea
Amen🤟💙
Amen🤟💙