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That moment when you have to squat down to take your swolfies because HIIT CARDIO was too intense 💀😈💥 SHOULDER WORKOUT:
🔺Smith machine presses// SS
🔺Front raises w/ db
🔺lateral raises
🔺Face pulls 🔺Upright rows // SS
🔺Behind the head barbell press
#improvementseason #teamctn #TeamBPI #bikinicompetitor
That moment when you have to squat down to take your swolfies because HIIT CARDIO was too intense 💀😈💥 SHOULDER WORKOUT: 🔺Smith machine presses// SS 🔺Front raises w/ db 🔺lateral raises 🔺Face pulls 🔺Upright rows // SS 🔺Behind the head barbell press #improvementseason  #teamctn  #TeamBPI  #bikinicompetitor 
Wheels and Wings... I want them so I gotta work for them. #everydamnday #trainharder #calves #lats #improvementseason #bodybuilding #bodybuilder #npcheavyweight #project2xl#igfitness #fitness #heranimal @fusionbodybuilding @ironrebel @stancesocks @tattoos_and_barbells
I can’t help but be proud of myself.
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Just a few years ago I was upset with my body, felt like I had 0 direction in life, and you wouldn’t dare catch me posting a picture of MY BODY. Fast forward a little bit and I’ve built something incredible. I’ve molded my body, and myself into something amazing.
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I disrespected my body. I hated it. I thought I was “stuck” in it. Then I competed. I realized how many things I previously said I “wouldn’t” or “couldn’t” do (I.e. be in a bikini and not constantly trying to cover up), and was doing the dang thing?!? Then came improvement season, and this past year has been one for the books.
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Even after going over all the hurdles to even decide to compete to begin with, then to compete and realize my body was “8th place” material, I wasn’t sure if I could ever be remarkable or ever look the way those 1st place girls looked. But these past 11 months? I’ve pushed, I’ve grown, I’ve defeated myself once again- and defeated the thoughts I felt as I walked off stage (in tears) 11 months ago.
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I’m proud. Of the growth I’ve faced mentally/emotionally/business wise etc. but I’m also proud of my body. I have the body I use to lust over. I built this. I’m not superficial for loving the body I created, I’m just incredible for building it.
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Special thanks to the boss man @nicktongstrong for being by my side through all of this. I can’t fathom the luck I’ve had by having you in my life. You’ve brought so much joy and hashtag gainz into my life and shown me how to keep my head on straight. Not to mention the friendships you’ve lead me too through our amazingly wonderful #tongstrong team. This was all just a dream 1.5 years ago - but now it’s about to get silly. .
#youcandohardthings #onapurSUEt #tongstrong #SheWillBe
I can’t help but be proud of myself. . Just a few years ago I was upset with my body, felt like I had 0 direction in life, and you wouldn’t dare catch me posting a picture of MY BODY. Fast forward a little bit and I’ve built something incredible. I’ve molded my body, and myself into something amazing. . I disrespected my body. I hated it. I thought I was “stuck” in it. Then I competed. I realized how many things I previously said I “wouldn’t” or “couldn’t” do (I.e. be in a bikini and not constantly trying to cover up), and was doing the dang thing?!? Then came improvement season, and this past year has been one for the books. . Even after going over all the hurdles to even decide to compete to begin with, then to compete and realize my body was “8th place” material, I wasn’t sure if I could ever be remarkable or ever look the way those 1st place girls looked. But these past 11 months? I’ve pushed, I’ve grown, I’ve defeated myself once again- and defeated the thoughts I felt as I walked off stage (in tears) 11 months ago. . I’m proud. Of the growth I’ve faced mentally/emotionally/business wise etc. but I’m also proud of my body. I have the body I use to lust over. I built this. I’m not superficial for loving the body I created, I’m just incredible for building it. . Special thanks to the boss man @nicktongstrong for being by my side through all of this. I can’t fathom the luck I’ve had by having you in my life. You’ve brought so much joy and hashtag gainz into my life and shown me how to keep my head on straight. Not to mention the friendships you’ve lead me too through our amazingly wonderful #tongstrong  team. This was all just a dream 1.5 years ago - but now it’s about to get silly. . #youcandohardthings  #onapurSUEt  #tongstrong  #SheWillBe 
Monday bumday🍑🍑🍑
Eat carbs, lift heavy, and repeat.
But in all seriousness it took me so much time to get this concept. You can't grow if you don't eat. It's that simple. And if your a natural athlete muscle takes timeeee.
Plus the only goal doesn't have to be weightloss. Be a badass. Be athletic. Train hard. Sometimes focusing on something other then the scale can be a nice change of pace.
#extraAF #allthehipthrusts
Monday bumday🍑🍑🍑 Eat carbs, lift heavy, and repeat. But in all seriousness it took me so much time to get this concept. You can't grow if you don't eat. It's that simple. And if your a natural athlete muscle takes timeeee. Plus the only goal doesn't have to be weightloss. Be a badass. Be athletic. Train hard. Sometimes focusing on something other then the scale can be a nice change of pace. #extraAF  #allthehipthrusts 
Life has its ups and downs. We call them squats☺️☺️☺️#legday
Life has its ups and downs. We call them squats☺️☺️☺️#legday 
Every time I lift I'm competing against the old me. #winning
Every time I lift I'm competing against the old me. #winning 
Got my meals packed for work tonight in my @6packbags this one is from the lovely Alexis!  #mealprep #6pack #motivation #improvementseason #fit #fitness #fitnessmotivation #gains #npc #bikini #bikinicompetitor #npcbikini #physique #slay #queen
MOTIVATION MONDAY...
While I am settling into my post show life, and getting used to a much more relaxed schedule, I am finding myself feeling indifferent about weight gain. It's only 2 weeks post show and I don't really care at all right now to be honest. I've been craving an off season for a long time and I'm ready to rest, recover and build.
While I do need to fit into a dress for my sister's wedding next weekend, that's pretty much the extent of my reverse diet. 3 weeks will be enough for me at this point in my life.
After next weekend, I'll be jumping into the higher off season macros set by my coach @custombuilttraining, and I'll be preparing myself mentally, physically and emotionally for my next show, whenever that may be. I'll hide under sweats and put in the work needed to unveil an entirely new person come next year.
#motivationmonday #motivation  #offseason #bulkingseason #improvementseason #bikiniathlete #bikinicompetitor #bcabba #competition #bodybuilding #weightlifting #gains #muscles #booty #fit #fitness #fitfam #vancouverfitness #vanfitfam #beautiful #confident #strong #loveyourself #loveyourbody
MOTIVATION MONDAY... While I am settling into my post show life, and getting used to a much more relaxed schedule, I am finding myself feeling indifferent about weight gain. It's only 2 weeks post show and I don't really care at all right now to be honest. I've been craving an off season for a long time and I'm ready to rest, recover and build. While I do need to fit into a dress for my sister's wedding next weekend, that's pretty much the extent of my reverse diet. 3 weeks will be enough for me at this point in my life. After next weekend, I'll be jumping into the higher off season macros set by my coach @custombuilttraining, and I'll be preparing myself mentally, physically and emotionally for my next show, whenever that may be. I'll hide under sweats and put in the work needed to unveil an entirely new person come next year. #motivationmonday  #motivation  #offseason  #bulkingseason  #improvementseason  #bikiniathlete  #bikinicompetitor  #bcabba  #competition  #bodybuilding  #weightlifting  #gains  #muscles  #booty  #fit  #fitness  #fitfam  #vancouverfitness  #vanfitfam  #beautiful  #confident  #strong  #loveyourself  #loveyourbody 
Stopped at @anytimefitness while I was home for the weekend and did a bit of a random workout😅 Here's some different workouts that I definitely encourage you to give a try 💪 I know a lot of the exercises I do are not your traditional movements, but that's what keeps it interesting! Who cares what others think! Have some fun with your workout 🤗🎉💕
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1. Zercher squat 
2. OHS with @mbslingshot RB 
3. Hex bar deadlift
4. Belted squat
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#randomworkout #besilly #doyou #beyourself #whocareswhatpeoplethink #legday #bootygainz #squats #zerchersquat #beltsquat #hexbar #hexsquats #heavyweight #improvementseason #ngabikinipro #ngabikini #bettereveryday #keepgoing #bethebestyou #meezurfit #homesweethome #anytimefitness #functionalbodybuilding #circuittraining #functional #mbslingshot #resistancebandwork #parttwo
Stopped at @anytimefitness while I was home for the weekend and did a bit of a random workout😅 Here's some different workouts that I definitely encourage you to give a try 💪 I know a lot of the exercises I do are not your traditional movements, but that's what keeps it interesting! Who cares what others think! Have some fun with your workout 🤗🎉💕 • 1. Zercher squat 2. OHS with @mbslingshot RB 3. Hex bar deadlift 4. Belted squat • #randomworkout  #besilly  #doyou  #beyourself  #whocareswhatpeoplethink  #legday  #bootygainz  #squats  #zerchersquat  #beltsquat  #hexbar  #hexsquats  #heavyweight  #improvementseason  #ngabikinipro  #ngabikini  #bettereveryday  #keepgoing  #bethebestyou  #meezurfit  #homesweethome  #anytimefitness  #functionalbodybuilding  #circuittraining  #functional  #mbslingshot  #resistancebandwork  #parttwo 
Deadlift rep PR two weeks in a row! 🎉 225x8 and felt much easier than seven did last week. Didn't video so I had to post something, or I didn't happen. Here's a stand-in selfie. Oddly, I'm wearing the exact same outfit as I did for my PR last week. So this much be my lucky PR outfit! 
Always happy to spend time at my Knoxville gym, @e_x_fitness ! Great equipment and even better people! Make sure you visit if you're in the Knoxvegas area!
Deadlift rep PR two weeks in a row! 🎉 225x8 and felt much easier than seven did last week. Didn't video so I had to post something, or I didn't happen. Here's a stand-in selfie. Oddly, I'm wearing the exact same outfit as I did for my PR last week. So this much be my lucky PR outfit! Always happy to spend time at my Knoxville gym, @e_x_fitness ! Great equipment and even better people! Make sure you visit if you're in the Knoxvegas area!
Welp, this sux 🤦🏼‍♀️ if you have #FOMOG (fear of missing out on gym) you'll understand ... #forcedrestday #rare #butneeded #iguess #fml
Back, abs, and cardio ✅ Coach wants me to do heavy abs. So today I kept increasing the weight and focused on squeezing. Taking full advantage of this #improvementseason And Hoping to make some #gains 💪😄 hope everyone had a great Monday! .
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#monday #mondayblues #mondaymotivation #fit #fitspo #fitspo #fitnessmodel #healthy #healthylifestyle #bikini #bikinimodel #bikinicompetitor #npc #npcbikini #athlete #bodybuilding #flex #happy #offseason
Heavy double power clean + heavy triple hang snatch= 😢 In all honesty today was a good day, good call taking three days off😊 Things moved a lot better today than they did last week! Maybe it was cause of that @bangenergy I drank before getting here🤔
Heavy double power clean + heavy triple hang snatch= 😢 In all honesty today was a good day, good call taking three days off😊 Things moved a lot better today than they did last week! Maybe it was cause of that @bangenergy I drank before getting here🤔
I hope everyone had an excellent start to their week and enjoyed their Monday! 💕 No Monday blues here, feeling good and I sure put that 🍔 from yesterday to good use today 🍑 !
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The pump was real today that's for sure 🙃 wish my butt looked this big at all times 😂 #oneday
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Haven't posted a video on here in a while, going to start posting some of my workouts more often for you to try out! 🤗
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#happymonday #motivationmonday #motivation #legday #gluteday #bootypump #thepumpisreal #improvementseason #npc #npcbikini #cgfitness #proudbutneversatisfied #alphalete #apeathletics #alphapackfitness #fitness #fitnessmotivation #fitfam #ifbb #igfit #inspiration #goals #workoutmotivation #workout #girlswholift #girlswithmuscle #trusttheprocess #consistencyiskey #nevergiveup 💪🏽💕
I hope everyone had an excellent start to their week and enjoyed their Monday! 💕 No Monday blues here, feeling good and I sure put that 🍔 from yesterday to good use today 🍑 ! • • The pump was real today that's for sure 🙃 wish my butt looked this big at all times 😂 #oneday  • • Haven't posted a video on here in a while, going to start posting some of my workouts more often for you to try out! 🤗 • • #happymonday  #motivationmonday  #motivation  #legday  #gluteday  #bootypump  #thepumpisreal  #improvementseason  #npc  #npcbikini  #cgfitness  #proudbutneversatisfied  #alphalete  #apeathletics  #alphapackfitness  #fitness  #fitnessmotivation  #fitfam  #ifbb  #igfit  #inspiration  #goals  #workoutmotivation  #workout  #girlswholift  #girlswithmuscle  #trusttheprocess  #consistencyiskey  #nevergiveup  💪🏽💕
Everyone complains about Mondays... guess what guys! Instead of complaining, why don't you embrace the day. Everyday is a new beginning, a chance to become one step closer to your goals. But that's only if you look it that way. 🤷‍♀️Change your mind, change your life. 
#glickfit #glickfitgirls #squatbooty #bootypump #hamstrings #hypertrophy #foodforfuel #improvementseason #newperson #strongerthenever #justwaitandsee #beastmode #positivevibes #mindovermatter #npcbikini #npc #bikinigirl
Everyone complains about Mondays... guess what guys! Instead of complaining, why don't you embrace the day. Everyday is a new beginning, a chance to become one step closer to your goals. But that's only if you look it that way. 🤷‍♀️Change your mind, change your life. #glickfit  #glickfitgirls  #squatbooty  #bootypump  #hamstrings  #hypertrophy  #foodforfuel  #improvementseason  #newperson  #strongerthenever  #justwaitandsee  #beastmode  #positivevibes  #mindovermatter  #npcbikini  #npc  #bikinigirl 
Did you know that throwing shade won't make you shine any brighter? Be a cheerleader. For yourself. For your friends. Even for strangers🌞.
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#motivationmonday #motivation #beacheerleader #shinebright #handstand #shoulderwork #fitnessaddict #bodybuilding #iifym #flexibledieting #gym #work #momswithmuscle #sweat #weights #legs #glutes #stongnotskinny  #improvementseason #physique #shelifts #fitmom #reversedieting #gains #strongissexy #strongwomen #nodaysoff #athlete #bestself #selflove
Did you know that throwing shade won't make you shine any brighter? Be a cheerleader. For yourself. For your friends. Even for strangers🌞. . . . . . . . . . . . . . #motivationmonday  #motivation  #beacheerleader  #shinebright  #handstand  #shoulderwork  #fitnessaddict  #bodybuilding  #iifym  #flexibledieting  #gym  #work  #momswithmuscle  #sweat  #weights  #legs  #glutes  #stongnotskinny  #improvementseason  #physique  #shelifts  #fitmom  #reversedieting  #gains  #strongissexy  #strongwomen  #nodaysoff  #athlete  #bestself  #selflove 
[LONG POST] WOW! WHAT A WEEKEND!!! First NPC figure competition with placement in the books! What started as something to check off my "bucket list" has now turned into a passion fueled by hard-work, commitment, energy, and sheer determination. While this goal of mine was achieved, I would not have been able to reach it without all of the support, encouragement, kind words, positive feedback/reinforcement, grueling training/posing sessions, consistent nutrition, guidance, and LOVE from my family and friends, especially my husband @mrrogers_world who has been my #1 cheerleader waaayyyy before day one of this journey, and my coach/trainer @kellyhaterfit who keeps my macros/nutrition in check and aligned with my customized training plans. Everyone who has ever reached out to me to root me on....it surely doesn't go unnoticed. Training is one thing, but to train for a competition knowing that you have to step on stage half-naked to display hours of hard-work....IS NO JOKE. It's the toughest thing I've ever had to endure. It pushes you mentally, physically, emotionally, and even spiritually. You'll be tested, you'll be pushed, you'll cry, you'll have self-doubt, you'll question your reason/decision to do such a crazy ass thing, you'll laugh (and then cry again), you'll wanna binge on all of the bad foods, you'll want to kick someone's ass, you'll throw tantrums, you'll want to quit, you'll be tired, and HUNGRY (but usually for the things you can't eat). But most of all, at the end of the day, whatever goal you set, if you keep that goal in the forefront of your mind daily, put in 1000% of the work, and envision the outcome, it'll be achieved. To my squad (and you know who you are)....THANK YOU!!!! So blessed to be surrounded by the realest and most beautiful souls ever. I love you all more than you know!!! 💞💞💞💞💞💞💞TL;DR: Competition results: TOP 5, TOP 5, TOP 5!!! 3rd in novice, 4th in masters, and 5th in open. 🏆🏆🏆 Competition was pretty stacked so I'm so glad to have placed in all 3 categories for my first show!!! So excited to continue to work on my physique and bring an even better package for my next competition.
[LONG POST] WOW! WHAT A WEEKEND!!! First NPC figure competition with placement in the books! What started as something to check off my "bucket list" has now turned into a passion fueled by hard-work, commitment, energy, and sheer determination. While this goal of mine was achieved, I would not have been able to reach it without all of the support, encouragement, kind words, positive feedback/reinforcement, grueling training/posing sessions, consistent nutrition, guidance, and LOVE from my family and friends, especially my husband @mrrogers_world who has been my #1  cheerleader waaayyyy before day one of this journey, and my coach/trainer @kellyhaterfit who keeps my macros/nutrition in check and aligned with my customized training plans. Everyone who has ever reached out to me to root me on....it surely doesn't go unnoticed. Training is one thing, but to train for a competition knowing that you have to step on stage half-naked to display hours of hard-work....IS NO JOKE. It's the toughest thing I've ever had to endure. It pushes you mentally, physically, emotionally, and even spiritually. You'll be tested, you'll be pushed, you'll cry, you'll have self-doubt, you'll question your reason/decision to do such a crazy ass thing, you'll laugh (and then cry again), you'll wanna binge on all of the bad foods, you'll want to kick someone's ass, you'll throw tantrums, you'll want to quit, you'll be tired, and HUNGRY (but usually for the things you can't eat). But most of all, at the end of the day, whatever goal you set, if you keep that goal in the forefront of your mind daily, put in 1000% of the work, and envision the outcome, it'll be achieved. To my squad (and you know who you are)....THANK YOU!!!! So blessed to be surrounded by the realest and most beautiful souls ever. I love you all more than you know!!! 💞💞💞💞💞💞💞TL;DR: Competition results: TOP 5, TOP 5, TOP 5!!! 3rd in novice, 4th in masters, and 5th in open. 🏆🏆🏆 Competition was pretty stacked so I'm so glad to have placed in all 3 categories for my first show!!! So excited to continue to work on my physique and bring an even better package for my next competition.
#motivationmonday adding that heat to my 🔥🔥🔥🔥 Note to self: never lose sight of how far I've come. Like most can attest that progress and change comes with determination, consistency, willingness, and sacrifice; that is applicable to about anything in life. #alldayshit . Keep that fire within you burning and don't stop. Sincerely, Angela. #thebestisyettocome #improvementseason #thepursuitcontinues #blessingsonblessings #alissaparkerfitness #bodyworkzescondido #bodyworkznutrition #illusionsbyaggie #npcfigure #figurecompetitor #jonlindsaysmusclecontest #gymgametoostrong #cuzhardworkpaysoff #iifym #mealprep #macros #smilesfordays
#motivationmonday  adding that heat to my 🔥🔥🔥🔥 Note to self: never lose sight of how far I've come. Like most can attest that progress and change comes with determination, consistency, willingness, and sacrifice; that is applicable to about anything in life. #alldayshit  . Keep that fire within you burning and don't stop. Sincerely, Angela. #thebestisyettocome  #improvementseason  #thepursuitcontinues  #blessingsonblessings  #alissaparkerfitness  #bodyworkzescondido  #bodyworkznutrition  #illusionsbyaggie  #npcfigure  #figurecompetitor  #jonlindsaysmusclecontest  #gymgametoostrong  #cuzhardworkpaysoff  #iifym  #mealprep  #macros  #smilesfordays 
Part of health that we often forget about is mindfulness. We focus so much on the aesthetics and the physical feelings of exercise and nutrition. While those are part of the process too, let's not forget that a simple approach to mind and spirit is gratitude. It's Monday which may not be your favorite day. But it's a day you're alive, breathing, and having the opportunity to be part of this earth. Take a little time in your day to practice gratitude and your day will be better💕

#holisticliving #gratitude #bodybuilding #healing #positivity #nutrition #fatloss #fatlossjourney #wellbeing #meditation #yoga #recovery #flexibledieting #grrrlarmy #improvementseason #improvement
Part of health that we often forget about is mindfulness. We focus so much on the aesthetics and the physical feelings of exercise and nutrition. While those are part of the process too, let's not forget that a simple approach to mind and spirit is gratitude. It's Monday which may not be your favorite day. But it's a day you're alive, breathing, and having the opportunity to be part of this earth. Take a little time in your day to practice gratitude and your day will be better💕 #holisticliving  #gratitude  #bodybuilding  #healing  #positivity  #nutrition  #fatloss  #fatlossjourney  #wellbeing  #meditation  #yoga  #recovery  #flexibledieting  #grrrlarmy  #improvementseason  #improvement 
#TGIM 🤗
I spent all weekend celebrating my girl @chelseababy028 for her bachelorette party and enjoyed lots of drinks and yummy food. Much needed weekend of living and fun with friends
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Today I got back to the grind. Spent all day adulting getting things done for nursing school starting soon (Yay yay yay!) and I hit a great leg workout. Worked on making my squats heavy again and I felt STRONG. •••
Nothing better than checking things off your to do list and hitting a leg workout. Just a great Monday and start to my week. Hope you're starting your week off with a fantastic & productive Monday too 👌
#tgim #legday #gettingstuffdone #startingtheweekoffright #improvementseason #adultingdoneright
#TGIM  🤗 I spent all weekend celebrating my girl @chelseababy028 for her bachelorette party and enjoyed lots of drinks and yummy food. Much needed weekend of living and fun with friends ••• Today I got back to the grind. Spent all day adulting getting things done for nursing school starting soon (Yay yay yay!) and I hit a great leg workout. Worked on making my squats heavy again and I felt STRONG. ••• Nothing better than checking things off your to do list and hitting a leg workout. Just a great Monday and start to my week. Hope you're starting your week off with a fantastic & productive Monday too 👌 #tgim  #legday  #gettingstuffdone  #startingtheweekoffright  #improvementseason  #adultingdoneright 
lol @ my before photo
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Be patient. Results take time. But if you're consistent, they will come.
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Booty built by @courtneywestfitness
lol @ my before photo - - Be patient. Results take time. But if you're consistent, they will come. - - Booty built by @courtneywestfitness
That last painful rep, oh man how much I love that fucker❤️ Making some serious upperbodygains on my improvement season😏💯💪🏼 #finnishboy #tb #fitness #bodybuilding #gym #motivation #beastmode #giantkiller #delts #arms #chestbrah #chest #gethuge #gains #improvementseason #20incharms #whateverittakes #goddamnit #ioligains #majesticaf
Goal is to be this lean again but with 10-20 more lbs of muscle on me 😈👀 #lol #babyshoulders #improvementseason
Which muscle group is your most difficult to train? 💬 Comment below ... #FitFamQandA #FitFamQuotes
True love does exist 😍....could be the man....could be the donut 🤷🏼‍♀️ #mcm #donutadventures #donutlover #chicagoeats #doritedonuts
‼️ Confession Session ‼️ When you fear your struggles, your struggles consume you. When you face your struggles, YOU OVERCOME THEM. If we took a flashback to 4 years ago, I would of only chosen to eat one of these foods pictured. It’s easy to get sucked into society’s view of what the perfect woman or man should look like. The truth is, there are days when I see myself struggling with my confidence. We all have bad days and we all have amazing days. Sometimes we need to take a look back at our past to see how far we have come, how much we have grown, and how content we are with where we stand in life now. We are all blooming in our own unique ways 🌻🌻. #bodypositive #icaneatthat
‼️ Confession Session ‼️ When you fear your struggles, your struggles consume you. When you face your struggles, YOU OVERCOME THEM. If we took a flashback to 4 years ago, I would of only chosen to eat one of these foods pictured. It’s easy to get sucked into society’s view of what the perfect woman or man should look like. The truth is, there are days when I see myself struggling with my confidence. We all have bad days and we all have amazing days. Sometimes we need to take a look back at our past to see how far we have come, how much we have grown, and how content we are with where we stand in life now. We are all blooming in our own unique ways 🌻🌻. #bodypositive  #icaneatthat 
Happy Monday. Why not share another photo from the #teamreflex photoshoot! Wishing the lovely @steph.watsonn well in the final weeks before her show! Go crush it girl! 💪🏻💪🏻 #running #iswearwedid5kmfortheseshots #photoshoot #reflexsupplements
Throwback photo because I do not have time for selfies on mondays 😄 full schedule with clients and onlinecoaching, also writing down new business ideas for my company for January. 
I always want to grow and take on new challenges. 💪
Start this week with a positive attitude and write down all the things that you have to do for the week and then for all the free days plan in some fun activities/trips with your family and friends.
#mondaymotivation #CoachEmilia #TeamFitnerize #personaltrainer #business #entrepreneur #growth #itsalifestyle #health #wellness #improvementseason #dreamchaser #adventureseeker #creatingstrongindividuals #youcandoanything #believeinyourdreams #setgoals #passion #visionary
Throwback photo because I do not have time for selfies on mondays 😄 full schedule with clients and onlinecoaching, also writing down new business ideas for my company for January. I always want to grow and take on new challenges. 💪 Start this week with a positive attitude and write down all the things that you have to do for the week and then for all the free days plan in some fun activities/trips with your family and friends. #mondaymotivation  #CoachEmilia  #TeamFitnerize  #personaltrainer  #business  #entrepreneur  #growth  #itsalifestyle  #health  #wellness  #improvementseason  #dreamchaser  #adventureseeker  #creatingstrongindividuals  #youcandoanything  #believeinyourdreams  #setgoals  #passion  #visionary 
How my husband will one day explain to our kids “How I met your mother” hahaha 
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#bodybuilding#womensphysique#npcco#npccolorado#npccompetitor#npcwomensphysique#npcclassicphysique#squats#squatbooty#gymmotivation#gym#fitchick#womenwithmuscle#strongissexy#gymrat#fitfam#offseason#offseasongains#improvementseason#letsgrow
So as usual, I just wing it and do what feels right in the gym. Thought I'd share with you today's shoulder workout🎃 -Front db raises 12 reps x 4 sets
superset with -Lateral db raises 12 reps x 4 sets
-Seated overhead db shoulder press 
15 reps x 4 sets 
superset with -Upright barbell rows 15 reps x 4 sets
-Seated lateral raises 15 reps x 4 sets
-Seated shoulder press machine
15 reps x 4 sets WITH 2 drop sets at end
-Rear delt fly machine 15 reps x 4 sets
-"Around the world" circles 
12 reps x 4 sets
superset with
-Bent over rear delt flies 12 reps x 4 sets (Last two exercises using 5lb plates)

Have fun! 😊☠ #deltday #growingpumpkins #improvementseason #shouldersets #superseteverything #caps #noonecaresworkharder #shoulderworkout #wingingit
So as usual, I just wing it and do what feels right in the gym. Thought I'd share with you today's shoulder workout🎃 -Front db raises 12 reps x 4 sets superset with -Lateral db raises 12 reps x 4 sets -Seated overhead db shoulder press 15 reps x 4 sets superset with -Upright barbell rows 15 reps x 4 sets -Seated lateral raises 15 reps x 4 sets -Seated shoulder press machine 15 reps x 4 sets WITH 2 drop sets at end -Rear delt fly machine 15 reps x 4 sets -"Around the world" circles 12 reps x 4 sets superset with -Bent over rear delt flies 12 reps x 4 sets (Last two exercises using 5lb plates) Have fun! 😊☠ #deltday  #growingpumpkins  #improvementseason  #shouldersets  #superseteverything  #caps  #noonecaresworkharder  #shoulderworkout  #wingingit 
4 weeks post show update: To say I haven't been on track since my competition has been an understatement. It was much harder to say no to food than I expected. Having one small snack turned into a large one and then I'd just eat everything in sight because I'd already over ate, might as well keep going. It didn't help that I had just received some bad news and I've recently had to make one of the hardest decisions of my whole life. I've learned through this experience that I can't compare my post show experience to anyone else's although I feel I've failed in comparison to others. Instead, I have my own journey and while I'd love to be 100% on point all of the time, I need my mental health to be my first priority. I feel I'm in a much better place now. I do still overeat on occasion but when I do, it's not because I ate half a box of Oreos in one sitting but it's because I had a large smoothie bowl like this one filled with micronutrients (and yes one Oreo on top because #balance). I'm now getting back to having amazing workouts, crushing my cardio and learning to love myself and my body show lean or not.
4 weeks post show update: To say I haven't been on track since my competition has been an understatement. It was much harder to say no to food than I expected. Having one small snack turned into a large one and then I'd just eat everything in sight because I'd already over ate, might as well keep going. It didn't help that I had just received some bad news and I've recently had to make one of the hardest decisions of my whole life. I've learned through this experience that I can't compare my post show experience to anyone else's although I feel I've failed in comparison to others. Instead, I have my own journey and while I'd love to be 100% on point all of the time, I need my mental health to be my first priority. I feel I'm in a much better place now. I do still overeat on occasion but when I do, it's not because I ate half a box of Oreos in one sitting but it's because I had a large smoothie bowl like this one filled with micronutrients (and yes one Oreo on top because #balance ). I'm now getting back to having amazing workouts, crushing my cardio and learning to love myself and my body show lean or not.
Super quick 40s style hair tonight before running out the door for Lindy Hop! Don't feel right without my vintage style! How's your Monday going?
Super quick 40s style hair tonight before running out the door for Lindy Hop! Don't feel right without my vintage style! How's your Monday going?
Made these Slow Cooker Jerk Chicken Tacos with Caribbean Salsa today from the Skinny Taste Cookbook. SO good! Approximate macros for 1 serving (2 tacos) are 6F, 28C, and 27P. You can adjust according to your goals/intake for that day. #reversedieting #improvementseason #growingseason #foodisfuel #iifym #flexibledieting #countyourmacros #theskinnytastecookbook #healthylifestyle #health
Some days make you realize that going to the gym isn't just about getting in shape or looking a certain way. Today I spent the first part of my gym time talking with friends,  two of which shared intimate parts of their lives with me. I feel so humbled that these ladies sat and talked with me. My heart felt so full when I finally put my headphones in, put my head down, and got to work. For me, my gym time serves as my social time, my recreation, my time to process emotions, think through whatever is going on in my life, a time to share with others, and a time to listen. I feel so blessed to workout where I do, and to have such great people on this journey with me.
❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ #bikinimom #bikinicompetitor #npcbikini #npc #fitfam #fitness #fitmom #inprogress #fitnessjourney #journey #improvementseason #girlswholift #bodybuilding #gymtherapy #ilovemygym
Some days make you realize that going to the gym isn't just about getting in shape or looking a certain way. Today I spent the first part of my gym time talking with friends, two of which shared intimate parts of their lives with me. I feel so humbled that these ladies sat and talked with me. My heart felt so full when I finally put my headphones in, put my head down, and got to work. For me, my gym time serves as my social time, my recreation, my time to process emotions, think through whatever is going on in my life, a time to share with others, and a time to listen. I feel so blessed to workout where I do, and to have such great people on this journey with me. ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ #bikinimom  #bikinicompetitor  #npcbikini  #npc  #fitfam  #fitness  #fitmom  #inprogress  #fitnessjourney  #journey  #improvementseason  #girlswholift  #bodybuilding  #gymtherapy  #ilovemygym 
#RiseAndGrind 🙏🏼
Fasted cardio: ✔️
Morning clients: ✔️
Goal setting for the week: ✔️
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What do YOU want to achieve more than anything else?
More importantly...
What are you going to do to MAKE IT HAPPEN??
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You'll never know what's possible until to you try.
No hesitation, only action.
💯
#PursueYourPassions
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Fueled by: @hardmagnum
#Hardmagnum
@popeyessupplements
@popeyes.the6ix
#TeamPopeyes
#RiseAndGrind  🙏🏼 Fasted cardio: ✔️ Morning clients: ✔️ Goal setting for the week: ✔️ . What do YOU want to achieve more than anything else? More importantly... What are you going to do to MAKE IT HAPPEN?? . You'll never know what's possible until to you try. No hesitation, only action. 💯 #PursueYourPassions  . . Fueled by: @hardmagnum #Hardmagnum  @popeyessupplements @popeyes.the6ix #TeamPopeyes 
Note to Self ✅ and all the Bomb @SS Goddesses ✨🌟👸🏻 Praying for my aunt who is in surgery right now 🙏🏼 Please send healing vibes - Mahalo 🤙🏽🤗 Next stop Philly ✈️ Tag a Goddess and share the ❤️✌🏼#wheelsup #travel #travelgirl #makeithappen #monday #mondaymotivation #improvementseason #GRATEFUL #healing #love #lovemyjob
This photo is so HD you can see where I had acne back in 2008.
Pc: @pjcanaveral
This photo is so HD you can see where I had acne back in 2008. Pc: @pjcanaveral
Decent chest and delts session today at @gymunity_ezeegym Fradley for a change after retrieving my headphones 🙄🙈. Could not get the pump though 🤔. Happy with how my leaner bulk is going 3 months in but I feel like it’s time to up the game with food and really push myself to grow. Got my @mrprep_ order in already for next Tuesday when I’m back off holiday👌. It’s time to EAT. .
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#shoulders #delts #grow #cnp #teamcnp #letsdothis #growtime #gains #improvementseason #offseason #chest #lft #teamlft #push #strong #gym #fitness #fitfam
Decent chest and delts session today at @gymunity_ezeegym Fradley for a change after retrieving my headphones 🙄🙈. Could not get the pump though 🤔. Happy with how my leaner bulk is going 3 months in but I feel like it’s time to up the game with food and really push myself to grow. Got my @mrprep_ order in already for next Tuesday when I’m back off holiday👌. It’s time to EAT. . . . #shoulders  #delts  #grow  #cnp  #teamcnp  #letsdothis  #growtime  #gains  #improvementseason  #offseason  #chest  #lft  #teamlft  #push  #strong  #gym  #fitness  #fitfam 
💃🏻💃🏻🔥🔥💪💪 I remember feeling so laser focused during the time of this shoot earlier this year! Me 4.0 will be emerging in 2018 👊👊Another one from @sonnyman216 👌#mua @emabello 💋💋💄💄#motivationmonday #musclebymones #mevsme #youvsyou #competitor #athlete #npc #ifbb #npcbikini #improvementseason #gainz #bodybuilding #fitfam #muscles #npccompetitor #bikiniathlete
Clinical 1✔️. This was prepped last night and ready in the microwave in minutes! Ground turkey, broiled asparagus, and sweet potato 😋. Never underestimate the power of meal prep, it makes your busy day so much easier😌 #fitfoodie #fitfuel #fitness #fitfam #fitspo #npc #npcbikini #npcbikiniathlete #athlete #tnxt #tnxtstrong #iifym #reversedieting #improvementseason #flexibledieting #mealprep #girlswholift #girlswithabs #girlswithmuscles #girlswhosquat #inspire #motivate #create #beyourownmotivation #beyourownkindofbeautiful
Clinical 1✔️. This was prepped last night and ready in the microwave in minutes! Ground turkey, broiled asparagus, and sweet potato 😋. Never underestimate the power of meal prep, it makes your busy day so much easier😌 #fitfoodie  #fitfuel  #fitness  #fitfam  #fitspo  #npc  #npcbikini  #npcbikiniathlete  #athlete  #tnxt  #tnxtstrong  #iifym  #reversedieting  #improvementseason  #flexibledieting  #mealprep  #girlswholift  #girlswithabs  #girlswithmuscles  #girlswhosquat  #inspire  #motivate  #create  #beyourownmotivation  #beyourownkindofbeautiful 
Less definition but more food? I’ll take it 🙃 I’m really enjoying my #offseason (17 weeks post show) although I am trying to sort some health issues I’ve been having, I’m content with where I’m currently at considering I am eating a ton 😋 no cardio (unless I’m warming up) and training 4-5 days/week. Thankful for boss man for guiding and educating me through all of my preps and off seasons, and not only in bodybuilding, but in life in general 🙌🏼❤️ He changed my life almost 2 years ago. Can’t say enough good things about this dude. Love ya coach! @teamctn #teamctn #ctnspartan #bodybuilding #improvementseason #npc #reversedieting #gains #workout #eattogrow #foodisfuel #girlswholift #girlsthatlift #progress #motivationmonday #iam1stphorm #legionofboom #neversettle #fitfam #fitness #igfit #instafit #fitchick #flexibledieting #bikinicompetitor #strongnotskinny #builtnotbought #health #healthy #balance
Less definition but more food? I’ll take it 🙃 I’m really enjoying my #offseason  (17 weeks post show) although I am trying to sort some health issues I’ve been having, I’m content with where I’m currently at considering I am eating a ton 😋 no cardio (unless I’m warming up) and training 4-5 days/week. Thankful for boss man for guiding and educating me through all of my preps and off seasons, and not only in bodybuilding, but in life in general 🙌🏼❤️ He changed my life almost 2 years ago. Can’t say enough good things about this dude. Love ya coach! @teamctn #teamctn  #ctnspartan  #bodybuilding  #improvementseason  #npc  #reversedieting  #gains  #workout  #eattogrow  #foodisfuel  #girlswholift  #girlsthatlift  #progress  #motivationmonday  #iam1stphorm  #legionofboom  #neversettle  #fitfam  #fitness  #igfit  #instafit  #fitchick  #flexibledieting  #bikinicompetitor  #strongnotskinny  #builtnotbought  #health  #healthy  #balance 
Happy Monday!!!🤗 Here's a little clip from my workout Saturday!
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10 box jumps
Heavy sled pushes down and back (you could also push down and pull back)
Retreat 3-4 times👍🏼
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#mondaymotivation #happymonday #cardioworkout #circuittraining #improvementseason
I wish I could wear this beautiful themewear @cayios.bytashad again, maybe in 3-5 years you never know?! But I am going to continue working on my fitness and life goals, One day at a time... going into reverse dieting with a positive outlook👌🏻#ngabikini #bikinimodel #bikinicompetitor #girlswithmuscle #girlswholift #reversedieting #improvementseason #musclegain #postiveoutlook #wings #themewear #ngathemewear #wnbf #naturalathlete #leanmuscle #fitfam #fitgoals #angelcompetitionbikinis @angelcompetitionbikinis
I wish I could wear this beautiful themewear @cayios.bytashad again, maybe in 3-5 years you never know?! But I am going to continue working on my fitness and life goals, One day at a time... going into reverse dieting with a positive outlook👌🏻#ngabikini  #bikinimodel  #bikinicompetitor  #girlswithmuscle  #girlswholift  #reversedieting  #improvementseason  #musclegain  #postiveoutlook  #wings  #themewear  #ngathemewear  #wnbf  #naturalathlete  #leanmuscle  #fitfam  #fitgoals  #angelcompetitionbikinis  @angelcompetitionbikinis
Seeing some off season gains!! Currently loving my fuller shape, 136lbs 15% BF, 10 lbs over stage weight, lifting heavy and all finished with reverse dieting. Making no excuses to skip workouts even when working out of town. Great weekend in Raleigh NC working for #Toyota at the #capitalcitybikefest #improvementseason #gains #girlswithmuscle #npc #npcfigure #figurechic #figurecompetitor #mastersfigure #procardhungry #procardchase #progressnotperfection #noexcuses #toyotaracing #silhouettes
Seeing some off season gains!! Currently loving my fuller shape, 136lbs 15% BF, 10 lbs over stage weight, lifting heavy and all finished with reverse dieting. Making no excuses to skip workouts even when working out of town. Great weekend in Raleigh NC working for #Toyota  at the #capitalcitybikefest  #improvementseason  #gains  #girlswithmuscle  #npc  #npcfigure  #figurechic  #figurecompetitor  #mastersfigure  #procardhungry  #procardchase  #progressnotperfection  #noexcuses  #toyotaracing  #silhouettes 
Happy Mondayyyy ☺️a little abs-piration for ya! Just like training any other muscle group, it's important to switch up the exercises you do! Your muscles adapt & by changing the exercise, moving up in weight, adjusting the ROM, etc. we can continue to make gainzzz 💪🏽•
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• Cable crunches are one of my favorite core exercises. In this clip you can see I'm sinking my hips back pretty deep into the movement- this helps me target my lower abdominals better & get a nice, tight contraction at the bottom. Play around with the range of motion to find out what works best for you!•
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• 🎧 Song credit : @thestorysofarca 
#nogrowthinthecomfortzone #motivationmonday #fitspo #fitness #bodybuilding #bodybuilder #coreworkout #bikinicompetitor #gains #improvementseason #reversedieting #cablecrunches
Happy Mondayyyy ☺️a little abs-piration for ya! Just like training any other muscle group, it's important to switch up the exercises you do! Your muscles adapt & by changing the exercise, moving up in weight, adjusting the ROM, etc. we can continue to make gainzzz 💪🏽• • • Cable crunches are one of my favorite core exercises. In this clip you can see I'm sinking my hips back pretty deep into the movement- this helps me target my lower abdominals better & get a nice, tight contraction at the bottom. Play around with the range of motion to find out what works best for you!• • • 🎧 Song credit : @thestorysofarca #nogrowthinthecomfortzone  #motivationmonday  #fitspo  #fitness  #bodybuilding  #bodybuilder  #coreworkout  #bikinicompetitor  #gains  #improvementseason  #reversedieting  #cablecrunches 
Am I going too far as to what is acceptable at breakfast? Pumpkin Cheesecake Waffles this morning 😍 Just add a little sugar free cheesecake pudding mix and pumpkin purée to your Kodiak cake mix 👏🏻👏🏻
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#cleaneating #eatclean  #fuel #backday #muscle #bodybuilding #foodporn #waffles #waffleporn #coconut #sugarfree #cheesecake #pumpkinspice #pumpkin #allthingspumpkin #breakfast #eggwhites #egg #turkeysausage #coffee #caramel #waldenfarms @waldenfarmsinternational #girlswholift #girlswithmuscle #fitmom #fitlife #gym #dessertforbreakfast #xxfitness #improvementseason
Am I going too far as to what is acceptable at breakfast? Pumpkin Cheesecake Waffles this morning 😍 Just add a little sugar free cheesecake pudding mix and pumpkin purée to your Kodiak cake mix 👏🏻👏🏻 . . . #cleaneating  #eatclean  #fuel  #backday  #muscle  #bodybuilding  #foodporn  #waffles  #waffleporn  #coconut  #sugarfree  #cheesecake  #pumpkinspice  #pumpkin  #allthingspumpkin  #breakfast  #eggwhites  #egg  #turkeysausage  #coffee  #caramel  #waldenfarms  @waldenfarmsinternational #girlswholift  #girlswithmuscle  #fitmom  #fitlife  #gym  #dessertforbreakfast  #xxfitness  #improvementseason 
Make yourself a priority. At the end of the day, you are your longest commitment ⭐️💫
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#bodybuilding #TeamPerform #figurefitness #fitnessgirl #bodyfitness #improvementseason #offseason #gains #icelandic #physique #training #traininsane #photooftheday #girlswithmuscle
Happy Monday woo! Still trying to get on that grind of looking forward to Mondays but so far i still hate them😂 I was just thinking the other day how fueling your body has so much to do with performance, both mentally and physically. For years I didn't eat properly (my meals would consist of a granola bar/hard boiled egg for breakfast, a lunar bar for lunch, maybe a couple small snacks, and eggs or something for dinner) and it seriously hurt me in so many ways. I had such high cortisol levels (stress hormone) and I became depressed, exhausted and irritable. Now that I'm eating for better training performance I am more awake and energized, although my patience is still pretty low lmao 😅 my point is that you shouldn't feel like you aren't able to eat what you want unless you train or meet a certain weight. If you have certain goals fine but you should still enjoy yourself and make sure you are always feeling your absolute best! Have an awesome day loves 💜
Happy Monday woo! Still trying to get on that grind of looking forward to Mondays but so far i still hate them😂 I was just thinking the other day how fueling your body has so much to do with performance, both mentally and physically. For years I didn't eat properly (my meals would consist of a granola bar/hard boiled egg for breakfast, a lunar bar for lunch, maybe a couple small snacks, and eggs or something for dinner) and it seriously hurt me in so many ways. I had such high cortisol levels (stress hormone) and I became depressed, exhausted and irritable. Now that I'm eating for better training performance I am more awake and energized, although my patience is still pretty low lmao 😅 my point is that you shouldn't feel like you aren't able to eat what you want unless you train or meet a certain weight. If you have certain goals fine but you should still enjoy yourself and make sure you are always feeling your absolute best! Have an awesome day loves 💜
Same outfit, same gym, same exact weight, pictures taken exactly one year apart. Dare I say #gains ? #nofilter #mondaymotivation #improvementseason #npcbikini #bikinicompetitor #lift #grind #macros #fitfam #fitmama #reversediet #transformation #motivation #dedication #determination #mindset #passion #bpiathlete
Never be afraid to re-evaluate or let go of people that aren't supporting and encouraging you. Life is too short. .
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#monday #motivation #inspire #mondaymotivation #support #encourage #vibes #positive #mind #body #spirit #soul #faith #fit #fitness #instagood #health #photography #wisdom #selflove #improvementseason #dailyquotes #weightloss #circleoftrust #trust
Seems so long before I step on stage again...enjoying the rest and growth my body is doing now 🙏 #improvementseason #bikiniposing #growth #fitnesslife #healthylife
Back day !! Getting my strength back slowly 😅😅 #deadliftsleadtheway #goingwaistless #goldenera #improvementseason
Swipe👉👉👉
The end of Week 1 of starting my improvement season and I put on 4 solid pounds( the week prior my weight dropped to 136.5) so we adjusted.
These improvement pics are from this past Sat weighting at 140.5( stage weight last Show #IFBBNorthAmericanChampionships was 135.5)
These are a little Over 3 Weeks post show. Everyone is different and what works for one person doesn't work for the other. For me, it's not so much about the weight piling up( although it's still important, we don't just concentrate on numbers along) it's more so about the look we are going for. Coach and I think we will hit 155s this improvement season. 
I feel like I put on some good solid ass weight right here, so excited!
#naturalbodybuilding #natty #naturalfigure #teamstarnes #improvementseason #fitat42 #figurecompetitor #mastersfigure #fit #fitness #hardbody #intafit #istagood #bodygoals #girlswholift #girlswithmuscles #quads #russian #life #lifestyle #inspire #motivated #motivation #nomoredeadlast
Swipe👉👉👉 The end of Week 1 of starting my improvement season and I put on 4 solid pounds( the week prior my weight dropped to 136.5) so we adjusted. These improvement pics are from this past Sat weighting at 140.5( stage weight last Show #IFBBNorthAmericanChampionships  was 135.5) These are a little Over 3 Weeks post show. Everyone is different and what works for one person doesn't work for the other. For me, it's not so much about the weight piling up( although it's still important, we don't just concentrate on numbers along) it's more so about the look we are going for. Coach and I think we will hit 155s this improvement season. I feel like I put on some good solid ass weight right here, so excited! #naturalbodybuilding  #natty  #naturalfigure  #teamstarnes  #improvementseason  #fitat42  #figurecompetitor  #mastersfigure  #fit  #fitness  #hardbody  #intafit  #istagood  #bodygoals  #girlswholift  #girlswithmuscles  #quads  #russian  #life  #lifestyle  #inspire  #motivated  #motivation  #nomoredeadlast 
Good morning gains! How you doing!!! 😘😘😘 Little Annemal is feeling quite frisky this fine Monday morning! Things are really coming together in the gym lately, I'm tempted to change my status to SUPERST☆R!!! Time to put my superherione powers to the test! Let's make this week majestic! #Annemal #Badgerfitness #teamafc #fitfam #girlsgotgoals #littlemorphingannie #motivation #determination #persistence #positivity #gymmotivation #gymrat #improvementseason #flexibledieting #IIFYM #eatcleantraindirty #flexuntilyourefamous #ownitdoitdone #blondeswithbiceps #highonahappyvibe
Good morning gains! How you doing!!! 😘😘😘 Little Annemal is feeling quite frisky this fine Monday morning! Things are really coming together in the gym lately, I'm tempted to change my status to SUPERST☆R!!! Time to put my superherione powers to the test! Let's make this week majestic! #Annemal  #Badgerfitness  #teamafc  #fitfam  #girlsgotgoals  #littlemorphingannie  #motivation  #determination  #persistence  #positivity  #gymmotivation  #gymrat  #improvementseason  #flexibledieting  #IIFYM  #eatcleantraindirty  #flexuntilyourefamous  #ownitdoitdone  #blondeswithbiceps  #highonahappyvibe 
New week and eyes still on the goal 👊🏼.
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#improvementseason #fitness #fitspo #figure #idowhatilove #workout #bodybuilding #gym #training #bestrong #motivation #determination #lifestyle #teamsportlife #teambetterbodies #teamnocco
@sportlifenutrition
@officialbetterbodies
Pretty, pretty damn flat here but this is 5 weeks into the reverse dieting/maintenance phase.  Reverse dieting can be as difficult to stick with as the dieting phase it self.  You've dieted down and hit a certain level of conditioning and BF, now all you want to do is stop the cardio and house food.  But by adhering to a proper reverse diet and done correctly becomes a time (especially as a natty) where your body is primed to make the most amount of quality gains while improving/increasing your overall metabolic capacity in the long run (aka you will be able to eat more food in a bulking phase). I'm fluctuating 3-4lbs of my lowest weigh in during my cut and holding onto the conditioning (i actually feel tighter and leaner). I've slowly tapered down my cardio from 5 30 min sessions to currently 2 30 min sessions.  I've creeped my carbs up from 275g on my low days to 375-400g while still keeping 1 Refeed day a week.  I've creeped my fats up from 60 to 70-75g.  Protein has remained the same at 200g.  As I said up top, I'm pretty damn flat here and the mirror is telling me to increase food again.  I'll be increasing my food again this week.  I'll make a stronger push into the bulking improvement/gaining phase in about 2 weeks.  My new split, with the increase frequency, definitely has my body burning through glycogen.  With the extra glycogen being burned is another reason to bump the calories.  For me, I need to stay on top how much volume I'm doing per session and recovery between sessions.  Too much volume for me and I start to really flatten out and loose some size. #motivationmonday#reversedieting#gaining#leangains#improvementseason#bulk#gainz#vascular#conditioning#cardio#consistency#aesthetics#classicphysique#classicbodybuilding#itsart#sclupting#iifym#flexibledieting#macro#micro#striveforgreatness#empowerothers
Pretty, pretty damn flat here but this is 5 weeks into the reverse dieting/maintenance phase. Reverse dieting can be as difficult to stick with as the dieting phase it self. You've dieted down and hit a certain level of conditioning and BF, now all you want to do is stop the cardio and house food. But by adhering to a proper reverse diet and done correctly becomes a time (especially as a natty) where your body is primed to make the most amount of quality gains while improving/increasing your overall metabolic capacity in the long run (aka you will be able to eat more food in a bulking phase). I'm fluctuating 3-4lbs of my lowest weigh in during my cut and holding onto the conditioning (i actually feel tighter and leaner). I've slowly tapered down my cardio from 5 30 min sessions to currently 2 30 min sessions. I've creeped my carbs up from 275g on my low days to 375-400g while still keeping 1 Refeed day a week. I've creeped my fats up from 60 to 70-75g. Protein has remained the same at 200g. As I said up top, I'm pretty damn flat here and the mirror is telling me to increase food again. I'll be increasing my food again this week. I'll make a stronger push into the bulking improvement/gaining phase in about 2 weeks. My new split, with the increase frequency, definitely has my body burning through glycogen. With the extra glycogen being burned is another reason to bump the calories. For me, I need to stay on top how much volume I'm doing per session and recovery between sessions. Too much volume for me and I start to really flatten out and loose some size. #motivationmonday #reversedieting #gaining #leangains #improvementseason #bulk #gainz #vascular #conditioning #cardio #consistency #aesthetics #classicphysique #classicbodybuilding #itsart #sclupting #iifym #flexibledieting #macro #micro #striveforgreatness #empowerothers 
Första passet efter sjukdom 🙌 Ett lagom svettigt benpass. Lite pump i göten blev det allt 🙈🍑 #workout #offseason #improvementseason #growingseason #strong #legday #göt #humpday #hump #bootyfordays #booty #gains #fit #fitness #fitspo #fitnessmotivation #fitnessgirl #fitgirl #motivation #inspiration #inspo #instagood #instafit #lifestyle #girlswholift #girlswithtattoos #girlswithmuscle #wellness
Good morning! Time to smash these exams today 👊🏻🙋🏻‍♂️. Doing what you love isn’t always the easiest thing to do, but it certainly is the most rewarding. Don’t stop until you are proud! Make your life better. ------------------------------------------ #bodybuilding #igbodybuilding #healthy #cleaneats #motivation #physique #beast #offseason #fitfreak #fit #lifestyle #instagramfitness #flex #instagrambodybuilding #fitnessaddict #shredded #gymflow #gymmotivation #improvementseason  #fitness #workhard #muscle #gym #trainhard #tattoomuscle #tattoo #teammendieta @faktrition @yupbrands @cliquenutrition @team_mendieta @kellymanypenny
Good morning! Time to smash these exams today 👊🏻🙋🏻‍♂️. Doing what you love isn’t always the easiest thing to do, but it certainly is the most rewarding. Don’t stop until you are proud! Make your life better. ------------------------------------------ #bodybuilding  #igbodybuilding  #healthy  #cleaneats  #motivation  #physique  #beast  #offseason  #fitfreak  #fit  #lifestyle  #instagramfitness  #flex  #instagrambodybuilding  #fitnessaddict  #shredded  #gymflow  #gymmotivation  #improvementseason  #fitness  #workhard  #muscle  #gym  #trainhard  #tattoomuscle  #tattoo  #teammendieta  @faktrition @yupbrands @cliquenutrition @team_mendieta @kellymanypenny
Mental health disorders are like a loaded gun. You can walk around perfectly fine with a pistol that has always been loaded, but if you are not conscious of that gun, one wrong move, one jolt, one bump, and that bullet is racing down the barrel. 
Two years ago today, I was a high school senior, and would later receive the news that one of my fellow classmates had died after his spleen erupted during a football game that night. I, along with the rest of my school, would watch him get hit very hard and lose consciousness, only to give the crowd a thumbs up on his way to the hospital. What happened there changed not only my world, but the world of everyone in my community.
I had already been diagnosed with Panic Disorder and Depression. I had overcome the big battles with the two. But those demons can sit around for years, just waiting for a vulnerable spot to attack. When Evan died, that was my vulnerable spot. I was empty. I was sad, but more so, I was angry. I became bitter and resentful. My coping mechanism became food. I was able to control what I did and did not eat. I used hunger pain to feel SOMETHING. Two years ago, I lost a classmate and began my battle with an eating disorder. While I am much better now, I still have bad moments, bad days, and bad weeks. Some days it is all to much to handle. But I am getting better. Two years ago was the worst day of my life. But two years ago, I began my journey to becoming who I was meant to be.
Mental health disorders are like a loaded gun. You can walk around perfectly fine with a pistol that has always been loaded, but if you are not conscious of that gun, one wrong move, one jolt, one bump, and that bullet is racing down the barrel. Two years ago today, I was a high school senior, and would later receive the news that one of my fellow classmates had died after his spleen erupted during a football game that night. I, along with the rest of my school, would watch him get hit very hard and lose consciousness, only to give the crowd a thumbs up on his way to the hospital. What happened there changed not only my world, but the world of everyone in my community. I had already been diagnosed with Panic Disorder and Depression. I had overcome the big battles with the two. But those demons can sit around for years, just waiting for a vulnerable spot to attack. When Evan died, that was my vulnerable spot. I was empty. I was sad, but more so, I was angry. I became bitter and resentful. My coping mechanism became food. I was able to control what I did and did not eat. I used hunger pain to feel SOMETHING. Two years ago, I lost a classmate and began my battle with an eating disorder. While I am much better now, I still have bad moments, bad days, and bad weeks. Some days it is all to much to handle. But I am getting better. Two years ago was the worst day of my life. But two years ago, I began my journey to becoming who I was meant to be.
Offseason läuft und läuft 😄 ich liebe den montag denn da steht mein lieblings training auf dem plan 📑✔️ #offseason #shape #biggirl #improvementseason #muscle #bodybuilding #ifbb #figureathlete #happygirl #comebackstronger #selfie #workout #girlswithmuscle #switzerland #mondaymotivation #fitgirl #instafit #passion
Catch me lookin' fresh at clinical today🤓. Loveeee these new @nike Frees. So comfortable and no need to worry about laces! Happy Monday! Time to grind💪🏻 #fitspo #fitnessmotivation #fitness #fitfam #grindandbegrateful #npc #npcbikini #npcbikiniathlete #athlete #nike #girlswholift #girlswithmuscles #girlswhosquat #girlswithabs #tnxt #tnxtstrong #tnxtathlete #inspire #motivate #create #iifym #flexibledieting #reversediet #improvementseason #beyourownmotivation #beyourownkindofbeautiful
Catch me lookin' fresh at clinical today🤓. Loveeee these new @nike Frees. So comfortable and no need to worry about laces! Happy Monday! Time to grind💪🏻 #fitspo  #fitnessmotivation  #fitness  #fitfam  #grindandbegrateful  #npc  #npcbikini  #npcbikiniathlete  #athlete  #nike  #girlswholift  #girlswithmuscles  #girlswhosquat  #girlswithabs  #tnxt  #tnxtstrong  #tnxtathlete  #inspire  #motivate  #create  #iifym  #flexibledieting  #reversediet  #improvementseason  #beyourownmotivation  #beyourownkindofbeautiful 
I haven't had a cheat meal in about 3 weeks not since after the show nor have I taken a rest day. I am horrible at both. I haven't had the cravings or want for one to be honest, I'm so satisified with my plan so I've just opted out. Well my family came up yesterday and took me for a burger and sweet potatoe fries for a late bday lunch! So I had the cheat pre training which is something else I don't do. But I had a great pump even though I might have gotten sick during legs 🤦‍♀️🤦‍♀️ but all that being said just trying to listen to body more and to coach. This week I will be doing looootsss if burger eating for burger week 😹😹😹😵😵 happy Monday!! #teamturner #devoted4life #progressnotperfection #loveyourjourney #burgerpumps #improvementseason #mindbodysoul #listenandenjoy #domorebemore
I haven't had a cheat meal in about 3 weeks not since after the show nor have I taken a rest day. I am horrible at both. I haven't had the cravings or want for one to be honest, I'm so satisified with my plan so I've just opted out. Well my family came up yesterday and took me for a burger and sweet potatoe fries for a late bday lunch! So I had the cheat pre training which is something else I don't do. But I had a great pump even though I might have gotten sick during legs 🤦‍♀️🤦‍♀️ but all that being said just trying to listen to body more and to coach. This week I will be doing looootsss if burger eating for burger week 😹😹😹😵😵 happy Monday!! #teamturner  #devoted4life  #progressnotperfection  #loveyourjourney  #burgerpumps  #improvementseason  #mindbodysoul  #listenandenjoy  #domorebemore 
Good morning, happy Monday💕 I know I’ve been slightly MIA since my show so here’s a little post show update. I competed as a 108lb, 9% body fat little string bean. Way too tiny to realistically maintain, nor do I want to. We’re about 4 weeks post show, I’m back up to my normal weight of 124 and maintaining a 15% body fat, which is just fine with me, and no abs because I’ve liked sugar a little too much lately. I took a couple weeks to enjoy myself, didn’t go too crazy but if I was craving some chicken nuggets.. I ate them🤷🏽‍♀️ I’ve still been lifting 6x a week and my cardio is very minimal. Current goal is to do a nice little lean bulk and put on some muscle before having ankle surgery in October💪🏽 Also, since I’ve been quiet I’ve earned my personal training certification through ISSA and I’ll have some super exciting news coming in the next couple days that I can’t wait to share with y’all.🤗
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#procardhungry #npc #npcbikini #npcnews #contestprep #improvementseason #fitness #fitfam #fitnessinspiration #fitnessmotivation #totalnutritionathlete #ladyofwar #fitnessmodelsdotcom #girlwholift #livefit #rippleeffect #begreat #domore #domorecrusade #hustleharder #runthegame #alwayshungry #goals #bodypostivity #lifestyle #fieldhousegym #waronweights
Good morning, happy Monday💕 I know I’ve been slightly MIA since my show so here’s a little post show update. I competed as a 108lb, 9% body fat little string bean. Way too tiny to realistically maintain, nor do I want to. We’re about 4 weeks post show, I’m back up to my normal weight of 124 and maintaining a 15% body fat, which is just fine with me, and no abs because I’ve liked sugar a little too much lately. I took a couple weeks to enjoy myself, didn’t go too crazy but if I was craving some chicken nuggets.. I ate them🤷🏽‍♀️ I’ve still been lifting 6x a week and my cardio is very minimal. Current goal is to do a nice little lean bulk and put on some muscle before having ankle surgery in October💪🏽 Also, since I’ve been quiet I’ve earned my personal training certification through ISSA and I’ll have some super exciting news coming in the next couple days that I can’t wait to share with y’all.🤗 • • • #procardhungry  #npc  #npcbikini  #npcnews  #contestprep  #improvementseason  #fitness  #fitfam  #fitnessinspiration  #fitnessmotivation  #totalnutritionathlete  #ladyofwar  #fitnessmodelsdotcom  #girlwholift  #livefit  #rippleeffect  #begreat  #domore  #domorecrusade  #hustleharder  #runthegame  #alwayshungry  #goals  #bodypostivity  #lifestyle  #fieldhousegym  #waronweights 
Finished an AMRAP leg session by 0430... Currently peddling it out on the spin bike. Whew! Happy Monday! #wontbeabletowalktomorrow  #motivationmonday #getitdone #noexcuses 👊
Mondays thought- you can't expect to succeed if you only put in the work on the days you feel like it. 💫
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@sanctumapparel_ MEG10
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#shodz #mondaymotivation #offseason #growth #gains #sanctumapparel #sanctumgymapparel #sanctumselfie #eattogrow #fitfam #strongnotskinny #bouldershoulders #gymselfie #mondaymood #earlyworkout #trainharder #girlswholift #bodybuilding #improvementseason #weightgain #pt #personaltrainer #diet #nutrition #gpreferral
Mondays thought- you can't expect to succeed if you only put in the work on the days you feel like it. 💫 --- @sanctumapparel_ MEG10 --- . . . #shodz  #mondaymotivation  #offseason  #growth  #gains  #sanctumapparel  #sanctumgymapparel  #sanctumselfie  #eattogrow  #fitfam  #strongnotskinny  #bouldershoulders  #gymselfie  #mondaymood  #earlyworkout  #trainharder  #girlswholift  #bodybuilding  #improvementseason  #weightgain  #pt  #personaltrainer  #diet  #nutrition  #gpreferral