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FUCKING UNREAL.
Ich glaube ich finde noch nicht die passenden Worte für all das, was ich die letzten Wochen erleben durfte 😱 aber eines weiß ich definitiv - ich bin unendlich dankbar und hab so ein verdammtes Privileg diesen Weg gehen zu dürfen mit all diesen wunderbaren Menschen an meiner Seite 💙😇🙏
Die Freude wäre nicht mal halb so schön wenn es nicht gleichgesinnte Weggefährten gäbe mit denen man diese teilen kann.
An dieser Stelle spezielles DANKE an @da_machete und  @valentintambosi die an diesem Wochenende stets an meiner Seite waren und mich so unterstützt haben 💐 ihr seid die Besten!!!!! An @intelligentstrength und #DasGym #intelligentstrength - wir teilen alle dieselbe Leidenschaft 🌺🙌 danke für das Schaffen des Himmels auf Erden DasGym. 
2.Platz UKDFBA Int. Championships 2018 Figure class 💪 ist schon ganz in Ordnung 😄
Show goes on. Diesen Samstag ein letztes Mal in meiner ersten Saison in München @wnbfgermany
Vorfreude ist riesig 😍
#ukinternationalchampionships
#ukdfba #naturalbodybuilder #naturalbodybuilder #femalebodybuilding #figure #figureathlete #focusON #fitnessmotivation #fitfam #wnbf #womenwithmuscles #girlswholift #musclesarebeautiful #wnbfgermany
FUCKING UNREAL. Ich glaube ich finde noch nicht die passenden Worte für all das, was ich die letzten Wochen erleben durfte 😱 aber eines weiß ich definitiv - ich bin unendlich dankbar und hab so ein verdammtes Privileg diesen Weg gehen zu dürfen mit all diesen wunderbaren Menschen an meiner Seite 💙😇🙏 Die Freude wäre nicht mal halb so schön wenn es nicht gleichgesinnte Weggefährten gäbe mit denen man diese teilen kann. An dieser Stelle spezielles DANKE an @da_machete und @valentintambosi die an diesem Wochenende stets an meiner Seite waren und mich so unterstützt haben 💐 ihr seid die Besten!!!!! An @intelligentstrength und #DasGym  #intelligentstrength  - wir teilen alle dieselbe Leidenschaft 🌺🙌 danke für das Schaffen des Himmels auf Erden DasGym. 2.Platz UKDFBA Int. Championships 2018 Figure class 💪 ist schon ganz in Ordnung 😄 Show goes on. Diesen Samstag ein letztes Mal in meiner ersten Saison in München @wnbfgermany Vorfreude ist riesig 😍 #ukinternationalchampionships  #ukdfba  #naturalbodybuilder  #naturalbodybuilder  #femalebodybuilding  #figure  #figureathlete  #focusON  #fitnessmotivation  #fitfam  #wnbf  #womenwithmuscles  #girlswholift  #musclesarebeautiful  #wnbfgermany 
"The biggest wall you have to climb is the one you build in your mind: never let your mind talk you out of your dreams, trick you into giving up. Never let your mind become the greatest obstacle to success. To get your mind on the right track, the rest will follow." ❤️ #bodybuildingmotivation #believe #strongwomen #girlswholift #biceps #girlswithbiceps #personalgrowth #womenwithmuscles #motivation #dontgiveup
Perpetual pursuit of bigger #quads......and to figure out how all of those gals take those perfect #gymselfies 🤔🤔🤔 #legday #keepmovingforward #fitover40 #fitmom #womenwithmuscles #improvementseason #katyhearngym
I figured this was appropriate to wear today!  Love the color, love the message 🌮🧡⁣
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Thanks @target 😊⁣
I figured this was appropriate to wear today! Love the color, love the message 🌮🧡⁣ ⁣ Thanks @target 😊⁣
•Time you enjoyed wasting was not wasted•
#JohnLennon
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Balancing between enjoying wasting my time with not “wasting” it is hard work. But balance always ☯️
#uttanasana in @aloyoga
Lens: bae @laurasykora
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#yoga #NuminousYoga #HighEnergyFusionYoga #요가
Sneak peek of one of the sling routines I’m teaching at my workshops. Filmed during some training time at my circus “hometown” @aloftcircusarts.
Sneak peek of one of the sling routines I’m teaching at my workshops. Filmed during some training time at my circus “hometown” @aloftcircusarts.
#tranformationtuesday
No todo es #perdidadepeso aca tenemos un claro ejemplo de ganancia muscular💪 y perdida🔥 de grasa.... @josfajardo11 una #campeona😎 que, ni cuando se fracturo tiro la toalla, mas bien siguio entrenando su tren superior, alimentandoce mas limpio que nunca, tomando mas agua sin soltar la suplementacion #1 -> @herbalife por supuesto luego retomando #crosstraning en el templo de los #resultados 👉@bodytek360 para lucir como una #fitnessgirl

Para resultados info al -> DM📩

#herbarayas #sisepuede #controldepeso #photoofrheday #fitness #gym #strong #instafit #results #gainz #fit #nopainnogain #contodo #womenwithmuscles #abs  #nutricionherbalife
#tranformationtuesday  No todo es #perdidadepeso  aca tenemos un claro ejemplo de ganancia muscular💪 y perdida🔥 de grasa.... @josfajardo11 una #campeona 😎 que, ni cuando se fracturo tiro la toalla, mas bien siguio entrenando su tren superior, alimentandoce mas limpio que nunca, tomando mas agua sin soltar la suplementacion #1  -> @herbalife por supuesto luego retomando #crosstraning  en el templo de los #resultados  👉@bodytek360 para lucir como una #fitnessgirl  Para resultados info al -> DM📩 #herbarayas  #sisepuede  #controldepeso  #photoofrheday  #fitness  #gym  #strong  #instafit  #results  #gainz  #fit  #nopainnogain  #contodo  #womenwithmuscles  #abs  #nutricionherbalife 
Credit to: @trapsofanangrybear
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Before the new weight classes were release, I joked that my worst case scenario would be 59 and 65.  They released a 59 and 64.  I have always been a light 63, my typical official weigh in for National meets is 61.5, after food and coffee.  It’s hard to be that small, competing against girls who are training around 65 and cutting down for the meet.  I always look around at introductions and wonder how I’m in the same weight class with girls who I feel like are double my size.
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I competed as a 58 for 6 months in 2016.  The cut was hard, I looked rough, I felt even worse, and I was miserable.  We made the decision to never again lift as a 58, and left it be.  After some convincing this summer, my coach and I made the decision to test run a cut to 59 for a fall meet, and if I felt okay, we could compete there. 
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I’m a week out from the meet, but this time has been night and day from last time.  I got a DEXA today and the results showed exactly what my pictures also show (May 2016, 58 kg left/ Oct 2018, 59kg right, same shorts total coincidence, I swear). Although I’m back towards the lightest I’ve been, I actually have the most muscle mass I’ve had from my last two DEXA scans (one was at my maintenance weight, and one was at the end of my most recent mass). It’s comforting to know that the work I’ve put in over the last 2.5 years @lilyweightlifting and with @rpstrength is paying off and building a stronger body (and with the help of @jamesfryernmt a less injured body as well). I’m looking forward to a solid training meet next Saturday, and then building on that momentum for December. 
#lilyweightlifting #usaw #womenwholift #womenlifters #strongwomen #womenwithtattoos #womenwithmuscles #snatch #clean #jerk #thickthighs #prettyeyes #thighsasbigasmydreams #downwiththethickness #forestthroughthetrees #rogue #virusintl #virusfam #lululemon #rpstrength @rp_transformations
Credit to: @trapsofanangrybear ・・・ Before the new weight classes were release, I joked that my worst case scenario would be 59 and 65. They released a 59 and 64. I have always been a light 63, my typical official weigh in for National meets is 61.5, after food and coffee. It’s hard to be that small, competing against girls who are training around 65 and cutting down for the meet. I always look around at introductions and wonder how I’m in the same weight class with girls who I feel like are double my size. # I competed as a 58 for 6 months in 2016. The cut was hard, I looked rough, I felt even worse, and I was miserable. We made the decision to never again lift as a 58, and left it be. After some convincing this summer, my coach and I made the decision to test run a cut to 59 for a fall meet, and if I felt okay, we could compete there. # I’m a week out from the meet, but this time has been night and day from last time. I got a DEXA today and the results showed exactly what my pictures also show (May 2016, 58 kg left/ Oct 2018, 59kg right, same shorts total coincidence, I swear). Although I’m back towards the lightest I’ve been, I actually have the most muscle mass I’ve had from my last two DEXA scans (one was at my maintenance weight, and one was at the end of my most recent mass). It’s comforting to know that the work I’ve put in over the last 2.5 years @lilyweightlifting and with @rpstrength is paying off and building a stronger body (and with the help of @jamesfryernmt a less injured body as well). I’m looking forward to a solid training meet next Saturday, and then building on that momentum for December. #lilyweightlifting  #usaw  #womenwholift  #womenlifters  #strongwomen  #womenwithtattoos  #womenwithmuscles  #snatch  #clean  #jerk  #thickthighs  #prettyeyes  #thighsasbigasmydreams  #downwiththethickness  #forestthroughthetrees  #rogue  #virusintl  #virusfam  #lululemon  #rpstrength  @rp_transformations
A relationship with no gender roles. We both hustle, we both cook, we both clean, we both pay and most importantly, we both SPOILED each others! 💕 *
* 📸 by @sunsetcreatives *
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* #bowtuesday #breakstereotypes #respect #sexism #freedom #womenwithmuscles #strongwoman #disciplined #womenandbiceps #bow #womenspower #loveyourself #myman #imarriedmybestfriend #wehustle #welovehustling #adventuretogether #love #buildinglove #allyouneedislove #weddingday
A relationship with no gender roles. We both hustle, we both cook, we both clean, we both pay and most importantly, we both SPOILED each others! 💕 * * 📸 by @sunsetcreatives * * * * * * * * #bowtuesday  #breakstereotypes  #respect  #sexism  #freedom  #womenwithmuscles  #strongwoman  #disciplined  #womenandbiceps  #bow  #womenspower  #loveyourself  #myman  #imarriedmybestfriend  #wehustle  #welovehustling  #adventuretogether  #love  #buildinglove  #allyouneedislove  #weddingday 
This is a Tuesday afternoon reminder that you are powerful beyond measure, that you are capable of pretty much anything you are willing to work for, && that you could change your life today 🙌🏼🔥💪🏼
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#bestrong #feelstrong #feelempowered #womenwithmuscles #gainz #shoulderworkout #deltsfordays #tryingtogrow #tuesdaymotivation #instafit #gymsharkwomen #healthandfitness #liftheavy
Don’t need to go to Popeyes for their two piece special when I already have the legs and thighs!!!!😂🤷🏾‍♂️💪🏾💯👊🏾 #crunchtv #crunchkilleen #crunchfitness #lgbtfitness #fitlesbian #liftheavyshit #onmyownlevel #trusttheprocess #believeinyourself #grindmode #womenwithmuscles #lgbt #killeentx #hulkcookie87™️
Wir möchten alle Ergebnisse sehen und zwar so schnell wie möglich. Das liegt wahrscheinlich in der menschlichen Natur. Es ist allerdings oft ein langer Prozess und man muss konsequent und geduldig sein.
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#progress #fitnesslifestyle #flexibility #womenwithmuscles #hardworkpaysoff #trainhard #gymlife #salzburg #hometown 
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📸 @markusfrankensteiner
#transformationtuesday ???
Three shows, three slightly different looks, same outcome. 
First one, probably not lean enough, but nice and full. Second one, definitely leaner, but maybe a little too depleted. Third one, my leanest, tightest, fullest package to date!  I think @shaneheugly and I nailed it!!! Still no placing though, but we know why. I didn’t even get the judges feedback this time 🤷🏻‍♀️
A couple years to focus on some other things...
And decide what the future may hold for me in the sport of figure. It will always have a place in my ♥️ #bestphysiquetodate #bittersweet #notunnelvisionhere #figurechick #figurecompetitor #figureathlete #ifbb #ifbbpro #ifbbprofigure #ifbbfigure #ifbbfigurepro #femininemuscle #teamheugly #competitionprep #bodybuilding #farewellfigure #mypassion #myhobby #timeforabreak #refocus #focusonfamily #timetochill #timetorelax #offseason #womenwithmuscles #noregrets
#transformationtuesday  ??? Three shows, three slightly different looks, same outcome. First one, probably not lean enough, but nice and full. Second one, definitely leaner, but maybe a little too depleted. Third one, my leanest, tightest, fullest package to date! I think @shaneheugly and I nailed it!!! Still no placing though, but we know why. I didn’t even get the judges feedback this time 🤷🏻‍♀️ A couple years to focus on some other things... And decide what the future may hold for me in the sport of figure. It will always have a place in my ♥️ #bestphysiquetodate  #bittersweet  #notunnelvisionhere  #figurechick  #figurecompetitor  #figureathlete  #ifbb  #ifbbpro  #ifbbprofigure  #ifbbfigure  #ifbbfigurepro  #femininemuscle  #teamheugly  #competitionprep  #bodybuilding  #farewellfigure  #mypassion  #myhobby  #timeforabreak  #refocus  #focusonfamily  #timetochill  #timetorelax  #offseason  #womenwithmuscles  #noregrets 
Transformational Tuesday, my sis Tosha showing what’s possible with a mindset change combined with an active lifestyle and Herbalife Nutrition.
Who is serious about starting their journey to an healthier lifestyle ?
#nutrition #healthylifestyle #muscle #healthyweightgainjourney #weightlosstransformation #weightlossjourney #womenwithmuscles #herbaliferesults #herbalifenutrition #melaninpoppin
This is the face of a lady who just SENT HER FIRST FUCKING V8! A la santé de Sharma! I could say that it is soft for the grade. I could say that being short actually made it easier.. But at 5'3 and 33 years old, I will instead take my few climbing advantages where I can and celebrate that this past year and a half in Quebec has made me grow mentally and physically more than I ever thought I would. I never thought I would stand on a V6, let alone a V8. Thank you so much my love for your support and freezing your ass off in 3° weather for me. #womenthatclimb #bouldering #escaladequebec #climbing #womenwithmuscles #happyheart #lapocatiere #alasantedesharma
This is the face of a lady who just SENT HER FIRST FUCKING V8! A la santé de Sharma! I could say that it is soft for the grade. I could say that being short actually made it easier.. But at 5'3 and 33 years old, I will instead take my few climbing advantages where I can and celebrate that this past year and a half in Quebec has made me grow mentally and physically more than I ever thought I would. I never thought I would stand on a V6, let alone a V8. Thank you so much my love for your support and freezing your ass off in 3° weather for me. #womenthatclimb  #bouldering  #escaladequebec  #climbing  #womenwithmuscles  #happyheart  #lapocatiere  #alasantedesharma 
Stand for what YOU are, what YOU believe so You can go to bed with Yourself every night....a Happy Person. 
I was there, professionally, personally & not happy with where I was in life and I changed it. I was in a toxic environment at work that wasn't feeding my spirit or my soul. I saw that I wasn't happy, I was becoming a person I didn't want to be......anymore
& While it hurt a few to make the NECESSARY CHANGES, I came out BEING HAPPY WITH MYSELF, HAPPY TO WAKE UP, HAPPY TO JUST BE.....
Because within that change, I found myself again, the True me and I LOVE HER! 
#loveyourself #beyourself #findyourself
Stand for what YOU are, what YOU believe so You can go to bed with Yourself every night....a Happy Person. I was there, professionally, personally & not happy with where I was in life and I changed it. I was in a toxic environment at work that wasn't feeding my spirit or my soul. I saw that I wasn't happy, I was becoming a person I didn't want to be......anymore & While it hurt a few to make the NECESSARY CHANGES, I came out BEING HAPPY WITH MYSELF, HAPPY TO WAKE UP, HAPPY TO JUST BE..... Because within that change, I found myself again, the True me and I LOVE HER! #loveyourself  #beyourself  #findyourself 
I hear the term "living my best life" I try to refrain from saying it, because I know my best life is yet to come. I do say "I'm living some of my best days" because I do often. Every day I'm granted another day on this Earth is another chance for me to be the best me I can possibly be or at least work towards it. #Livelifetothefullest #trustgod #hustleharderthantherest #moveinsilence #healthiswealth #fitisthenewhealthy #Thatfitlife #ebonyfitness #fitnessmotivation #fitnessinspiration #womenwholift #womenwithmuscles #teamfit #shefit #shestrong #shehealthy today's workout powered by (Tina Campbell) #Welivin ( I don't own the rights to this track) love the lyrics, so inspirational
I hear the term "living my best life" I try to refrain from saying it, because I know my best life is yet to come. I do say "I'm living some of my best days" because I do often. Every day I'm granted another day on this Earth is another chance for me to be the best me I can possibly be or at least work towards it. #Livelifetothefullest  #trustgod  #hustleharderthantherest  #moveinsilence  #healthiswealth  #fitisthenewhealthy  #Thatfitlife  #ebonyfitness  #fitnessmotivation  #fitnessinspiration  #womenwholift  #womenwithmuscles  #teamfit  #shefit  #shestrong  #shehealthy  today's workout powered by (Tina Campbell) #Welivin  ( I don't own the rights to this track) love the lyrics, so inspirational
Taking a minute to appreciate my baby bis. Tiny pistols. Little pumpkins.
And also saying 🖕 to everyone who says that women with muscles are "manly" or "not feminine" or "gross." Because, I dont know about you, but i think that being a strong, healthy person is attractive as fuck. So me and my muscles are just gonna be over here, growing and being badass, while you're over there, being all judgmental.
Taking a minute to appreciate my baby bis. Tiny pistols. Little pumpkins. And also saying 🖕 to everyone who says that women with muscles are "manly" or "not feminine" or "gross." Because, I dont know about you, but i think that being a strong, healthy person is attractive as fuck. So me and my muscles are just gonna be over here, growing and being badass, while you're over there, being all judgmental.
Shoulder and Chest Day! along with my normal programming I added a workout by @fitnessoor today and I’m loving it... this girl is #shouldergoals check her out •
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#MindYourMacros #weightlifting #gym #weightlossketo #gymlife #girlswholift #fitness #girlswithmuscle  #lift #liftheavy #liftheavybehappy #womenwholift #womenwithmuscles #weightloss #beastmode  #lowcarb #weightlossinspo #fitspo #bodybuilding #npcfigure #shredderbuilt #bouldershoulders #shoulderworkout #shoulderday #chestday #goldsgymaustin
Shoulder and Chest Day! along with my normal programming I added a workout by @fitnessoor today and I’m loving it... this girl is #shouldergoals  check her out • • #MindYourMacros  #weightlifting  #gym  #weightlossketo  #gymlife  #girlswholift  #fitness  #girlswithmuscle  #lift  #liftheavy  #liftheavybehappy  #womenwholift  #womenwithmuscles  #weightloss  #beastmode  #lowcarb  #weightlossinspo  #fitspo  #bodybuilding  #npcfigure  #shredderbuilt  #bouldershoulders  #shoulderworkout  #shoulderday  #chestday  #goldsgymaustin 
The legs took a beasting in this mornings class 💯💪
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One round of 1 minute stations, one round of 40 second stations
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- Mountain climbers
- Box jumps
- 100kg prowler, push & pull
- 15kg plate back extension
- Hamstring curls
- GHD
- 15kg barbell sissy squat
- 20kg & 30kg front split squat
- 12kg x 2 dumbbell weighted step up
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Finisher. One round of Tabata, bodyweight
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- Wall sit
- Squat jumps - Lunge pulse (R)
- Lunge pulse (L)
- Squat, with quarter rise
- 20kg fast prowler
- Burpees
- Step ups

#lean #shred #muscles #strong #bodystrong #bodybuilding #strengthtraining #girlswithmuscle #girlswholift #girlswhotrain #stronggirls #strongwomen #womenwithmuscles #womenwholift #womenwhotrain
The legs took a beasting in this mornings class 💯💪 . One round of 1 minute stations, one round of 40 second stations . - Mountain climbers - Box jumps - 100kg prowler, push & pull - 15kg plate back extension - Hamstring curls - GHD - 15kg barbell sissy squat - 20kg & 30kg front split squat - 12kg x 2 dumbbell weighted step up . Finisher. One round of Tabata, bodyweight . - Wall sit - Squat jumps - Lunge pulse (R) - Lunge pulse (L) - Squat, with quarter rise - 20kg fast prowler - Burpees - Step ups #lean  #shred  #muscles  #strong  #bodystrong  #bodybuilding  #strengthtraining  #girlswithmuscle  #girlswholift  #girlswhotrain  #stronggirls  #strongwomen  #womenwithmuscles  #womenwholift  #womenwhotrain 
Aquela sensação de bem estar pós treino, sensação de dever cumprido !!!!! Ohhhh delicia 🤗😂!!!!! Vale até Foto com o espelho sujo mesmo 😀. Coach @personalleandrobarreto01 .
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#fitnessmotivation #fit_over_40 @fit_over_40 #fitmom #fitflightattendant #atletaifbbbahia @fitstronggirls #motivacao #bodybuilding #womenwithmuscles #abs #sixpack #mamaesarada #seamesecuide #umdiadecadavez #segueoplano #treinopramimnaopravc
✔️Carnitine Api.....
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La carnitina es uno de los productos que más ha demostrado su efectividad para luchar contra los depósitos de grasa acumulados en el organismo. Son numerosos los estudios que han probado su efecto lipotrópico favoreciendo la quema de grasas que nuestro cuerpo almacena contra nuestra voluntad.
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✔️BCAA Trainer.....💪🏻
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BCAA TRAINER

SUPER BCAA PARA RECUPERACIÓN Y RENDIMIENTO 
Al impulsar la recuperación y el crecimiento muscular, se ha comprobado que los BCAA ayudan a los atletas de fuerza, de físico y de resistencia a entrenar más tiempo y más duro. Mantenga un cuerpo más delgado y evite la degradación muscular con esta combinación de citrulina y otros ingredientes de alta calidad. Haga de BCAA TRAINER su Pre-Entrenamiento y compañero durante estos.🏋🏻‍♀️🏋🏻‍♀️💪🏻💪🏻💪🏻 .
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#energy #quemadores #bcaaapi #entrenamiento #lifestyle #gymmotivation #gym #gymgirl #womenwithmuscles #absworkout 💪🏻💪🏻💪🏻✅🏋🏻‍♀️
✔️Carnitine Api..... . . La carnitina es uno de los productos que más ha demostrado su efectividad para luchar contra los depósitos de grasa acumulados en el organismo. Son numerosos los estudios que han probado su efecto lipotrópico favoreciendo la quema de grasas que nuestro cuerpo almacena contra nuestra voluntad. . . . ✔️BCAA Trainer.....💪🏻 . . . BCAA TRAINER SUPER BCAA PARA RECUPERACIÓN Y RENDIMIENTO Al impulsar la recuperación y el crecimiento muscular, se ha comprobado que los BCAA ayudan a los atletas de fuerza, de físico y de resistencia a entrenar más tiempo y más duro. Mantenga un cuerpo más delgado y evite la degradación muscular con esta combinación de citrulina y otros ingredientes de alta calidad. Haga de BCAA TRAINER su Pre-Entrenamiento y compañero durante estos.🏋🏻‍♀️🏋🏻‍♀️💪🏻💪🏻💪🏻 . . #energy  #quemadores  #bcaaapi  #entrenamiento  #lifestyle  #gymmotivation  #gym  #gymgirl  #womenwithmuscles  #absworkout  💪🏻💪🏻💪🏻✅🏋🏻‍♀️
Squeeze the booty! 🍑
I often use Glute Bridges as my warm up for Deadlifts and squats. And the band is for extra abductor recruitment. Ever since I injured my MCL a few years ago, I find that I really have to focus to get my left side hamstring complex and glutes fired up. And still, from time to time, it feels a little wonky.
I managed to make it into my 30s before any injuries. And after my knee injury I had to spend over a year rehabbing and working on imbalances between my right and left side. I could not for the life of me get my left side activated. Our bodies are so smart. If you have an injury, your body will find a way around in, but possibly at the cost of another injury or developing an imbalance.
That's why it's so important to let yourself heal properly. See a professional. Don't just try to push through the pain. I don't know that I'll ever be able to lift as heavy as I did before, but I'm definitely getting stronger. Day by day. Consistency and attention to detail when I work out. And alllllll the stretching. Injuries suck. But they don't have to take you out of the game for good. Maybe it's the Universe telling you to slow down and try something new.
Have a kick ass day.
Best and pull-ups ⚜️💪🏼
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#BeautifulStrong #fitchick #actress #fitness #goals #stretch #womenwithmuscles #womenwholift #strongissexy #strongnotskinny #healthiswealth #deadlifts #absaremadeinthekitchen #personaltrainer #booty #bootcamp #fitspiration #pushups #santamonica #venice #marinadelrey #culvercity #lalife #fitlife #macros
Squeeze the booty! 🍑 I often use Glute Bridges as my warm up for Deadlifts and squats. And the band is for extra abductor recruitment. Ever since I injured my MCL a few years ago, I find that I really have to focus to get my left side hamstring complex and glutes fired up. And still, from time to time, it feels a little wonky. I managed to make it into my 30s before any injuries. And after my knee injury I had to spend over a year rehabbing and working on imbalances between my right and left side. I could not for the life of me get my left side activated. Our bodies are so smart. If you have an injury, your body will find a way around in, but possibly at the cost of another injury or developing an imbalance. That's why it's so important to let yourself heal properly. See a professional. Don't just try to push through the pain. I don't know that I'll ever be able to lift as heavy as I did before, but I'm definitely getting stronger. Day by day. Consistency and attention to detail when I work out. And alllllll the stretching. Injuries suck. But they don't have to take you out of the game for good. Maybe it's the Universe telling you to slow down and try something new. Have a kick ass day. Best and pull-ups ⚜️💪🏼 · · · · #BeautifulStrong  #fitchick  #actress  #fitness  #goals  #stretch  #womenwithmuscles  #womenwholift  #strongissexy  #strongnotskinny  #healthiswealth  #deadlifts  #absaremadeinthekitchen  #personaltrainer  #booty  #bootcamp  #fitspiration  #pushups  #santamonica  #venice  #marinadelrey  #culvercity  #lalife  #fitlife  #macros 
Good morning, IG crew! .
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Went in for fasted conditioning this morning (of course I did! LOL) Incline walking intervals, 55 minutes. Tried a sprint but despite feeling MUCH better every day, core is still too sore for the impact of running. Good reminder to me that I AM only 15 days post op from upper abdominal hernia repair surgery 😏 Oh well. Just doing what I can to stay in decent shape and counting the days until I can lift heavy shit again. The quote here is a reminder to myself..... and anyone else who may be struggling! Happy Tuesday friends! 😘
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#goals #cardio #bodybuilding #bodybuilder #fitchick #fitover45 #nashville #nashvilletn #musiccity #womenwithmuscles #womenwholift #instafit #fitness #fitnessmotivation #igfitness #workoutmotivation #gymmotivation #gymrat #fitat49 #instagood #hernia #surgery #surgeryrecovery
Good morning, IG crew! . . Went in for fasted conditioning this morning (of course I did! LOL) Incline walking intervals, 55 minutes. Tried a sprint but despite feeling MUCH better every day, core is still too sore for the impact of running. Good reminder to me that I AM only 15 days post op from upper abdominal hernia repair surgery 😏 Oh well. Just doing what I can to stay in decent shape and counting the days until I can lift heavy shit again. The quote here is a reminder to myself..... and anyone else who may be struggling! Happy Tuesday friends! 😘 . . #goals  #cardio  #bodybuilding  #bodybuilder  #fitchick  #fitover45  #nashville  #nashvilletn  #musiccity  #womenwithmuscles  #womenwholift  #instafit  #fitness  #fitnessmotivation  #igfitness  #workoutmotivation  #gymmotivation  #gymrat  #fitat49  #instagood  #hernia  #surgery  #surgeryrecovery 
This setup is nuts. I've never used resistance bands before on deadlifts and there were certainly some Jedi mind tricks going on here.
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I went on to pull 215lbs for 3x5 after this and it felt LIGHTER on the extension.  Here's to trying something new and getting better every day💪
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#resistancebands #resistancedeadlifts #bandeddeadlifts #215lbs #fitnessjourney #powerlifting #deadlift #deadlifts #strengthtraining #strength #momswholift #momswhopowerlift #fitmom #womenwithmuscles #strongwomen
This setup is nuts. I've never used resistance bands before on deadlifts and there were certainly some Jedi mind tricks going on here. . . I went on to pull 215lbs for 3x5 after this and it felt LIGHTER on the extension. Here's to trying something new and getting better every day💪 . . #resistancebands  #resistancedeadlifts  #bandeddeadlifts  #215lbs  #fitnessjourney  #powerlifting  #deadlift  #deadlifts  #strengthtraining  #strength  #momswholift  #momswhopowerlift  #fitmom  #womenwithmuscles  #strongwomen 
Krajobraz za oknem smutny, a piesełki mi pomagają w pracy jak mogą 🐶😴🐕😂
Dożylnie kawy, na gwałt! █───█ Make love and fitness █───█
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#womenwithmuscles #strongissexy #passion #behappywithyourself #womenwithtattoos #eatclean #motivation #gymmotivation #fitgirl #polishgirl #redhead #picoftheday #tattoos #warsaw #inspiration #instadaily #ilovemydog #dogstagram #dogsarebetterthanpeople #dogs #dogsoninstagram #niekupujadoptuj
Krajobraz za oknem smutny, a piesełki mi pomagają w pracy jak mogą 🐶😴🐕😂 Dożylnie kawy, na gwałt! █───█ Make love and fitness █───█ ---------------------------------------------------- #womenwithmuscles  #strongissexy  #passion  #behappywithyourself  #womenwithtattoos  #eatclean  #motivation  #gymmotivation  #fitgirl  #polishgirl  #redhead  #picoftheday  #tattoos  #warsaw  #inspiration  #instadaily  #ilovemydog  #dogstagram  #dogsarebetterthanpeople  #dogs  #dogsoninstagram  #niekupujadoptuj 
Got a vibe make a young dude turn his neck, got a vibe make a cougar wanna spend his checkkkkkk ♎️
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Welp running starts today, haven’t ran in MONTHS so the goal is just do a mile for time and work up from there, but honestly every time I get back into running I right back up to 3 miles 😂🤷🏽‍♀️ will keep posted 🤘🏽 -
Still going to incorporate lifting but quick movements and higher reps since my goal has changed which I can easily change on @fit2beitofficial platform 💯
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#tuesdaymotivation #halfmarathontraining #running #model #photoshoot #photography #fitmom  #bossy #bodytransformation  #fitnessjourney #mommyprenaur
#healthandwellness #strongwomen #womenwithmuscles #womenwholift #momswholift #fitness #fit #fitnessmotivation #baddest #entrepreneur #fitandtatted #fitwomen #tatted #thickwomen  #fit2beit #fit2beitlifestyle
Got a vibe make a young dude turn his neck, got a vibe make a cougar wanna spend his checkkkkkk ♎️ _ Welp running starts today, haven’t ran in MONTHS so the goal is just do a mile for time and work up from there, but honestly every time I get back into running I right back up to 3 miles 😂🤷🏽‍♀️ will keep posted 🤘🏽 - Still going to incorporate lifting but quick movements and higher reps since my goal has changed which I can easily change on @fit2beitofficial platform 💯 • • • #tuesdaymotivation  #halfmarathontraining  #running  #model  #photoshoot  #photography  #fitmom  #bossy  #bodytransformation  #fitnessjourney  #mommyprenaur  #healthandwellness  #strongwomen  #womenwithmuscles  #womenwholift  #momswholift  #fitness  #fit  #fitnessmotivation  #baddest  #entrepreneur  #fitandtatted  #fitwomen  #tatted  #thickwomen  #fit2beit  #fit2beitlifestyle 
Dzień jak co dzień 😂😂😂 w pracy z moim syjamskim psim dzieckiem #Tosia🐶 
P. S. Pod segregatorem nos do mnie przykleiła #Amelka 🐕
█───█ Make love and fitness █───█
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#womenwithmuscles #strongissexy #passion #behappywithyourself #womenwithtattoos #eatclean #motivation #gymmotivation #fitgirl #polishgirl #redhead #picoftheday #tattoos #warsaw #inspiration #instadaily #ilovemydog #dogstagram #dogsarebetterthanpeople #dogs #dogsoninstagram #niekupujadoptuj
Dzień jak co dzień 😂😂😂 w pracy z moim syjamskim psim dzieckiem #Tosia 🐶 P. S. Pod segregatorem nos do mnie przykleiła #Amelka  🐕 █───█ Make love and fitness █───█ ---------------------------------------------------- #womenwithmuscles  #strongissexy  #passion  #behappywithyourself  #womenwithtattoos  #eatclean  #motivation  #gymmotivation  #fitgirl  #polishgirl  #redhead  #picoftheday  #tattoos  #warsaw  #inspiration  #instadaily  #ilovemydog  #dogstagram  #dogsarebetterthanpeople  #dogs  #dogsoninstagram  #niekupujadoptuj 
So its time for the post show update!! 🙈
Where did my abs and shreds go????
The struggles are real peeps....🤔🧐
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We like to call it fluffy or off season, when in fact you're just back to your normal self and you don't want to be...😫
You want to have popping abs, veins, Shreds every day and have that incredible i look sick as fuck feeling!!! 💪🏼😜
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However its just not sustainable to eat 1,100 cals a day and walk around stage ready all the time!! Doesnt mean to say i dont want too tho! 😋💪🏼 i find it much easier on prep than off prep when i have boundaries and control!! 🤷🏼‍♀️
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No matter how much you tell yourself and try to prepare for the post show blues and rebound it still fucking sucks!!! To be fair to myself, my head is much stronger this time around than the shows before and i know its just a process i need to go through but i have some amazing friends and family to support me on my good and bad days. And im not gonna lie,  its hard as fuck!! I must have a screw loose to keep doing it 😂😂 I am me- KP!! My body is my shell amd doesn't define me! I am me shredded or bulking ❤💪🏼😍
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I have had the most incredible holiday with @jaylivelovelift and a wicked weekend with @juiceyprincey and you cant buy those memories. .

AND!!!!.....im now strong as an Ox with all these calories and carbs in me....so its time to grow and get Swole as fuck for the next 10 weeks!! Then shred for 16!! PCA south west Exeter 28th April ia the next one and you're all invited!! 🙌🏼😘
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#realife #preplife #rebound #bodybuilding #shoulderslikeboulders #fluffy #offseason #struggles #mentalbattle #gettingswole #gains #strong #ladiesthatlift #womenwithmuscles #showtime #growing #iamme #mybody #myshell #characterbuilding
So its time for the post show update!! 🙈 Where did my abs and shreds go???? The struggles are real peeps....🤔🧐 . We like to call it fluffy or off season, when in fact you're just back to your normal self and you don't want to be...😫 You want to have popping abs, veins, Shreds every day and have that incredible i look sick as fuck feeling!!! 💪🏼😜 . However its just not sustainable to eat 1,100 cals a day and walk around stage ready all the time!! Doesnt mean to say i dont want too tho! 😋💪🏼 i find it much easier on prep than off prep when i have boundaries and control!! 🤷🏼‍♀️ . No matter how much you tell yourself and try to prepare for the post show blues and rebound it still fucking sucks!!! To be fair to myself, my head is much stronger this time around than the shows before and i know its just a process i need to go through but i have some amazing friends and family to support me on my good and bad days. And im not gonna lie, its hard as fuck!! I must have a screw loose to keep doing it 😂😂 I am me- KP!! My body is my shell amd doesn't define me! I am me shredded or bulking ❤💪🏼😍 . I have had the most incredible holiday with @jaylivelovelift and a wicked weekend with @juiceyprincey and you cant buy those memories. . AND!!!!.....im now strong as an Ox with all these calories and carbs in me....so its time to grow and get Swole as fuck for the next 10 weeks!! Then shred for 16!! PCA south west Exeter 28th April ia the next one and you're all invited!! 🙌🏼😘 . #realife  #preplife  #rebound  #bodybuilding  #shoulderslikeboulders  #fluffy  #offseason  #struggles  #mentalbattle  #gettingswole  #gains  #strong  #ladiesthatlift  #womenwithmuscles  #showtime  #growing  #iamme  #mybody  #myshell  #characterbuilding 
When you wake up in the morning feeling like P Diddy. ⏰😎 #gonnahitthiscity
I don’t have the patience to listen to my own excuses, let alone anyone else’s.

I will say this though:

The more time, effort and energy you put into upholding your excuses as to why you can’t do whatever - the less time, effort and energy you’ll have left over to get the job done and prove yourself wrong.

Biggest cuddles.💙
I don’t have the patience to listen to my own excuses, let alone anyone else’s. I will say this though: The more time, effort and energy you put into upholding your excuses as to why you can’t do whatever - the less time, effort and energy you’ll have left over to get the job done and prove yourself wrong. Biggest cuddles.💙
"Improvement is my motivation." Your own improvement is one of the best ways to motivate yourself. Be motivated by your desire to improve. And then let your improvements further fuel your motivation. @elainevaronaphotography crushing her workout with our wrist wraps 
What do you need to improve this week?
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#tuesdaymorning #tuesdayvibes 
#legsfordays #squateveryday #legdayeveryday #legdayworkout #legdaymotivation #beastmodeon #beastmodeactivated #womenwholift #womenday #wristwraps #womenwithmuscles #womensphysique #womenfitness #womenwithmuscle #womenwhohustle #womenthatlift #gymislife #liftingweights #girlsthatsquat #tuesdayworkout #thegrinddontstop #girlswhoshred #straps #crossfitters #cleanandjerk #swolelife #legsday #humpday🐫
"Improvement is my motivation." Your own improvement is one of the best ways to motivate yourself. Be motivated by your desire to improve. And then let your improvements further fuel your motivation. @elainevaronaphotography crushing her workout with our wrist wraps What do you need to improve this week? . . . . . . #tuesdaymorning  #tuesdayvibes  #legsfordays  #squateveryday  #legdayeveryday  #legdayworkout  #legdaymotivation  #beastmodeon  #beastmodeactivated  #womenwholift  #womenday  #wristwraps  #womenwithmuscles  #womensphysique  #womenfitness  #womenwithmuscle  #womenwhohustle  #womenthatlift  #gymislife  #liftingweights  #girlsthatsquat  #tuesdayworkout  #thegrinddontstop  #girlswhoshred  #straps  #crossfitters  #cleanandjerk  #swolelife  #legsday  #humpday 🐫
Transformation Tuesday.  Booty gains 🍑🙌💪. Change comes with consistency, dedication and hard work.  If anyone told you it wasnt possible, they didn't want it bad enough. With the proper diet and my trainer/coaches @frazier.kendrick expertise I've made gains and kept them. Take time to reflect on your journey, where you came from and how hard you've worked to get there💪😊🍑 #girlswithmuscles #girlswholift #motivated #npc #npcfigure #bodybykendrickpersonaltraining #muscles #butt #quads #hamstrings #fitness #fitnessmom #fitnessmotivation #fitmom #over40 #inspired #bulking #gymmotivation #gymrat #ocala #certifiednutritionist #bodygoals #bootygainz #womenwithmuscles #womenwholift #nationallyqualified #cleaneating #goals #beaninspiration
Transformation Tuesday. Booty gains 🍑🙌💪. Change comes with consistency, dedication and hard work. If anyone told you it wasnt possible, they didn't want it bad enough. With the proper diet and my trainer/coaches @frazier.kendrick expertise I've made gains and kept them. Take time to reflect on your journey, where you came from and how hard you've worked to get there💪😊🍑 #girlswithmuscles  #girlswholift  #motivated  #npc  #npcfigure  #bodybykendrickpersonaltraining  #muscles  #butt  #quads  #hamstrings  #fitness  #fitnessmom  #fitnessmotivation  #fitmom  #over40  #inspired  #bulking  #gymmotivation  #gymrat  #ocala  #certifiednutritionist  #bodygoals  #bootygainz  #womenwithmuscles  #womenwholift  #nationallyqualified  #cleaneating  #goals  #beaninspiration 
🥨 T W I S T Y  T R I C K S 🥨

There are an increasing number of occasions in my pole lessons now where I feel like a pretzel, twisting my way into various tricks, but I am LOVING every minute of it! This newbie that Hollie taught us last week was murder on the thighs but pretty to look at, which also sums up my new fave, nymph. 
So, Term 5 is done and dusted with the most exciting term remaining, I can't wait to keep polishing my skills this week.

Today's bonus clip? Sometimes it takes a team to get the screenshot for Instagram 😂 "Spin me!" Shoutout to @maddyyyyr and @sylvietrewhella for checking the Instagram-ability of my pose!
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#poledancer #poledance #addictedtopole #poledivas #polersofig @pole.divas
🥨 T W I S T Y T R I C K S 🥨 There are an increasing number of occasions in my pole lessons now where I feel like a pretzel, twisting my way into various tricks, but I am LOVING every minute of it! This newbie that Hollie taught us last week was murder on the thighs but pretty to look at, which also sums up my new fave, nymph. So, Term 5 is done and dusted with the most exciting term remaining, I can't wait to keep polishing my skills this week. Today's bonus clip? Sometimes it takes a team to get the screenshot for Instagram 😂 "Spin me!" Shoutout to @maddyyyyr and @sylvietrewhella for checking the Instagram-ability of my pose! . . . . . . #poledancer  #poledance  #addictedtopole  #poledivas  #polersofig  @pole.divas
‼️ Todos tus sueños se pueden convertir en realidad, mientras tengas el coraje para perseguirlos ‼️
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#sexylegs 😊 #motivation 💪☝️#thefitshoprd #fit 😍#gymaddict . .
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@thefitshop.rd 
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#musclesaresexy #absofsteel #girlswithmuscle #fitgirls #girlswholift #biceps #girlswithmuscles #fitnessmodel #womenwithmuscles #fitnessgirl #fitnessfreaks #gymjunkie #girlswhoworkout #fitgirl #girlsthatlift #fit #girlswithabs #fitwomen #strongissexy #beautifulwoman #workout #fitfam  #womenwholift 
#noexcusas 👌
‼️ Todos tus sueños se pueden convertir en realidad, mientras tengas el coraje para perseguirlos ‼️ . #sexylegs  😊 #motivation  💪☝️#thefitshoprd  #fit  😍#gymaddict  . . __________________ @thefitshop.rd __________________ #musclesaresexy  #absofsteel  #girlswithmuscle  #fitgirls  #girlswholift  #biceps  #girlswithmuscles  #fitnessmodel  #womenwithmuscles  #fitnessgirl  #fitnessfreaks  #gymjunkie  #girlswhoworkout  #fitgirl  #girlsthatlift  #fit  #girlswithabs  #fitwomen  #strongissexy  #beautifulwoman  #workout  #fitfam  #womenwholift  #noexcusas  👌
Enjoyed being there to support @tx_bodybuilding and @johnjsherman for the #musclebeachclassic2018 🏆 #fitness #awards #bodybuilding #lbd #congratstoall #galveston #weekendfun #newfriends #athletes #womenwithmuscles
you’re in control of yourself. no excuses - get in the gym, work hard, enjoy the results! 🏋🏼‍♀️☝🏼⚡️sorry for the bad quality 🤦🏼‍♀️
you’re in control of yourself. no excuses - get in the gym, work hard, enjoy the results! 🏋🏼‍♀️☝🏼⚡️sorry for the bad quality 🤦🏼‍♀️