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👉 A different kind of #transformationtuesday • No, I didn’t make a mistake int the before and afters. ▫️Left: 1 week before my fitness competition in May, 132lbs and ~7% bf (according to 7-pinch test) ▫️Right: about 1 month ago, mid-November (4 months after my last competition in July), 145lbs and ~ 17% bf (according to 7-pinch test) • This post isn’t about which look it better. This is to remind you women out there that when you see fitness girls post pictures with very lean abs and super defined legs and glutes are not the day-to-day reality. We competitors book photoshoots around our competitions when we look super lean, but we only look like that for a few weeks max. • Looking super shredded year round is: ▫️unhealthy ▫️unsustainable ▫️unrealistic • Achieving the look on the left took 12-16 weeks of calorie deficit, 6 weight training sessions per week and up to 1h of cardio per day going hard on the stairmaster. Obviously every competitor is different, but for me I have to go hard to get stage-lean. • So the message to take from this post: ▫️it’s ok to not have a six-pack year round ▫️it’s ok to be a bit more fluffy on the off-season and get back to a healthy bf% (around 14-17%) ▫️it’s ok to have balance, have a glass of wine and some pizza or donuts here and there ▫️🧡workout and eat healthy because you love your body and want to be your best self, not out of self-hate ▫️for women that don’t compete 👉 your goal should not be to look like the pic on the left, because you won’t be able to maintain that. Aim for a realistic sustainable body ▫️for competitors: love your body at all stages! Stop wanting to go back “on a diet” the moment you gain 5lbs and see your abs disappear. Your priority post-show should be a good reverse-diet and balancing your hormones and focusing on training heard and eating enough in your off-season to make the required improvements. Gains aren’t made when you are in a calorie deficit, remember that. • • 📸Before pics credit to @light.shadow.photo

@prettyrickyiswhattheycalledhim already knows I’m always up for the challenge #abs #plankchallenge #cardio #hiit #gymrat #fitlife #fitlifestyle #fitness #fitchick #beastmode

New products available from @mpasupps for dropshiping and wholesale orders. Isosolve Graham cracker pie crust Pie fuel apple pie #fulfillment #shipping #dropshipping #ecommerce #mpa #gainz #woocommerce #supplements #fitlifestyle #fitfam

Nobody knows where the weather goes, but a noodle or two could help you prepare for it 🍜 Packed full of nutrition, get your immune system in check with a Mr Lee's Noodles! • • #noworrieseathappy #mrlees #healthyeating #eatwell #foodie #realfood #eatgood #instagood #fitlifestyle #youarewhatyoueat #noodles #goodvibes #healthy #noodles #food #livewell

DIANA
(@fit.diana90)

3 Minutes Ago

There's no shortcut. It takes time to create a better, stronger version of yourself. . . . . . . . . . . . . #noshortcuts#betteryourself#strongerthanyesterday#outdoorworkout#fitlife#fitlifestyle#doitforyourself#doitforyourhealth#fitgirls#womenempowerment No music was necessary.I mean, who doesn't like the sound of nature? 🌅🌞🤸‍♀️

Gym & Fitness
(@_gymjunkies)

1969-12-31 16:00:00

Elastic dough with gluten threads 👌I am baking a healthy bread with 5-grain mixture and spelt flour 😋😋 See the coming pictures at my feed for more baking inspiration 😋😋 See all my recipes and foodinspiration when scrolling down in the previous pictures at my feed 😋 Follow me to get free Vegetarian and pescetarian recipes and foodinspiration in pictures easy to use 😎🏍️ All recipes are explained in pictures and separated by a picture of my motorcycle 🏍️😎 NO COMMERCIALS - NO SPONSORS - NO PRODUCTS ☺️ JUST MY PASSION FOR HEALTHY FOOD 💪#ingredients #baking #bread #dough #spelt #graines #yogalife #vegetar #vegetarian #yogalover #foodinspiration #organic #instagood #instafood #nemmad #instarecipe #vegetarianrecipes #foodfotography #foodblogger #foodblog #healthylifestyle #healthyliving #healthyfood #healthylife #healthy #fitlifestyle #fitliving #homecooking #foodlover #cleaneating

Nick Mcvay
(@macvoo24)

13 Minutes Ago

Strive to be the best you can be. #stayfit #keepgoing #stackiton #fitlifestyle

The closest thing to getting between my legs, is Dr. Teal...he NEVER fails to deliver, he soothes my body, mind, and spirit...leaving me stimulated in areas I never thought was possible. He keeps me cumming, back that is, once I run out...I must replenish..YAASSS he is indeed my new bae. #keishsaidit #journalmythoughts #fitness #fitnessgirl #gymlife

Erick Salgado
(@theabpro)

16 Minutes Ago

7 Day Meal Plan! 🍎 - Want to loose weight fast? 😁 - Proper Nutrition will nurture your body while helping you lose weight. 👍 - This meal plan includes various meals & foods to give you variety. 👊 - I'm also working on a keto & vegan meal plan. 🤔 - https://fitfamilyapparel.com/products/womens-7-day-weight-loss-meal-plan . . . . . . . . . . . #fitfam #instafit #instahealth #instafitness #teamwork #fitlifestyle #fitjourney #fitfriends #fitgram #fitfamlife #fitsquad #trainiactribe #fitnessworld #fitstagram #fitlifestyle #fitnessblogger #instafitness #fitnessaddict #fitnesstraining #fitnessinspiration #fitnessjourney #fitnessdedication #fitnation #igfitness #igfit #weightlossjourney #fitnessfreaks #fitnessjourney

Up at 7 on a Saturday to meet @dwaynewindham at our battlegrounds for his Spartan Trifecta next year. I’ll sling a 150 lb Sandbag out there, assist when he hits failure on pullups and run side by side with him for the full hour. I take my clients financial investment in me very seriously. And strive to give the best service possible no matter how I feel! #spartanocr #spartanrace #spartantrifecta #austintexaspersonaltrainer #onlinefitnesscoach #onlinepersonaltraining #weightlossjourney #weightlosstransformation #fitlife #fitfam #gymlife #vtaper #fatloss #cardio #conditioning #fitnessmotivation #fitlifestyle

Playing around on last #equinox yoga day of 2018 with @sarah_kesserwani #sirsasana #yogagram #yogapracticenotyogaperfect

»—» Washoe Valley, Nevada 🌾 «—« . Ph: @smalley_photo . ::: ::: ::: ::: ::: ::: #travel #seetheworld #nevada #reno #livehappy #lovehard #traveloften #findbalance #chilefit #saludable #bestself #fitlifestyle #modelportfolio

CHOCOLATE PEPPERMINT CHEESECAKE BITES 🍫 • I created the perfect little treat for all the Christmas shenanigans we all have this month! These are great to serve to those friends with dietary restrictions such as gluten or dairy sensitivity, or just generally health conscious people. • I posted the recipe on my site (link in bio) but also have it below for easy access. Enjoy my friends! ✨ • It takes about 30 minutes to make and will serve 9 cheesecake bites. INGREDIENTS FOR THE "CRUST:" · ½ cup pitted dates (soaked for at least 30 minute in boiling hot water) · ½ cup almonds · ½ cup cashews · 2 tbsp. cocoa powder · Pinch of salt · ½ tsp. peppermint extract · 2 tbsp. mini dark chocolate chips "FOR THE CHEESECAKE" LAYER: · 1½ cups soaked cashews · ½ cup + 2 tbsp almond milk · 4 tbsp. coconut oil · 3 tbsp. maple syrup · ⅛th tsp. peppermint extract (Optional: you can add one scoop @furtherfood Collagen peptides for some extra protein!) OPTIONAL TOPPINGS: · Sprinkle crushed candy cane on top of each cup • INSTRUCTIONS 1. Soak cashews for the cheesecake layer in hot water for at least 2 hours (or overnight) At the same time, soak dates for crust in boiling hot water for about 30 minutes to soften. 2. Combine all ingredients for the crust in a food processor and blend until mixture comes together. You may need to add a bit of water if mixture seems too dry. 3. Next, combine all ingredients for the cheesecake layer in powerful blender or magic bullet. 4. Line muffin tin with 9 muffin tins. Divide the crust mixture evenly between the cups and press into the bottom of the cup until the surface is packed down and flat. Spread the cheesecake mixture over the crust with a spatula until relatively smooth and flat. Garnish with crushed candy cane, if desired. 5. Place in freezer for at least an hour to allow the cups to harden. Consume frozen, cold or at room temperature.

🏆Rise and grind with @prettylilmuscles _ Come into @nutrishopsanjose and pick up all your favorite supplements and vitamins at the lowest prices guaranteed! _ Follow @nutrishopsanjose #nutrishopsanjose

Hope Johns
(@optiessence)

21 Minutes Ago

Take this great @loversfriendsla sweater from @revolve, wear over your favorite slip dress, add a contrasting @sam_edelman boot, and @target fur clutch and you are ready for a holiday lunch with a friend or a casual dinner.

Got to get back to it... it’s easy to pass up on those supplements but I’m trying to maximize these workouts so I need all the natural help I can get💪#staytruetoyourself #gains #gainz #supplements #vitamin #health #healthy #healthylifestyle #healthyish #fitness #fit #fitnessmotivation #fitnessaddict #fitnessphysique #fitlife #fitlifestyle #younglivingessentialoils #youngliving

FIT 4 RUN
(@fit4run.dk)

25 Minutes Ago

.. GO' FRESH .. RUN FRESH for CHRISTMAS the NEW BALANCE ZANTE whit FRESH FOAM is sooo SOFT and FRESH ONLY KR.800,00 SAVE KR.300,00 in your FIT 4 RUN #julegaver #gaveide #skibhusvej #street #newbalance #newbalancerunning #fast #fastrun #needforspeed #fastgirls #runlikeagirl #fitlifestyle #fitfam #urbanrun #urbanstyle #beastar #mitodense #godetilbud #musthave #thelook #soft #softrun

Yummy, easy, healthy. 🍏 (recipe in my highlights) Понякога човек просто решава да експериментира с каквото има у дома. Домашната храна е най-вкусна и си сигурен какво точно има в нея. А и let’s get real всички обичаме сладко по Коледа🍪 #alternatives #healthy #alternative #christmas #christmasfood #healthylifestyle #fitlife #fitlifestyle #applepie #girlpower #healthyandhappy #staystrong #foodforlife

Yesterday’s stats! The definition is fading, but the swoleness is coming!!

✨YOU DID IT! Welcome to the 100 CLASS CLUB LAWANNA!

Dale a tu cuerpo lo que te está pidiendo ❤️💪🌞

Rehab is progressing along nicely...still not confident enough for full squats so I’m sticking with box squats. Stamina and strength is down overall by coming back enough. Hit some belt less up to 340x10 and then another 435 bit easier than last attempt about 4 weeks ago. Also able to do some shoulders presses standing and worked in 85,105,125,135x10. ... I really didn’t do much in the form of strength training while injured, been using this time to let body heal and focus on other things. Slowly but surely I’ll return to more lifting but for now the workouts have been good. 🏋️‍♂️🏋️‍♂️🏋️‍♂️ #74kg #165lbs #squat #highbar #highbarsquat #405lbs #315lbsforreps #425lbsquat #fitnessaddict #legs #quads #justdoit #iliveforthisshit #power #powerlifting #lift #lifting #fit #fitness #fitlifestyle #damndaniel #lightweight #legdayworkouts #legdaymotivation

Here's a design for all you Iron Maidens & Men inspired by a Hank Rollins(💓Black Flag) quote: "THE IRON NEVER LIES to you. You can walk outside and listen to all kinds of talk, get told that you're a GOD or a total BASTARD - the iron will ALWAYS kick you THE REAL DEAL. The iron is the GREAT REFERENCE POINT, the ALL- KNOWING PERSPECTIVE GIVER, always there like a BEACON in the PITCH BLACK...."👊 👕Put our exclusive Rollins iron quote on any CUT/COLOR/BLEND of name brand apparel & accessories in our shop!🌟 👕link in bio⏫ . . . . . #gymrat #ironaddict #hardwork #cardio #swole #livelife #liftheavy #gymmotivation #fatloss #instafit #motivation #fitmotivation #gains #transformation #instafitness #instalike #igfit #fitlifestyle #gymshark #fitfam #tricep #fitspiration #fitnessfam #fitnesstransformation #weights #picoftheday #ifbb #fitchick #eathealthy #fitnessgirl

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Breaking the habit. . Life doesn’t come with a instruction manuel 📚 . . A lot of reasons why people are a certain way is due to them not breaking the cycle of the environment they were raised in or exposed to at certain points in their lives. . 2019 let’s focus on breaking habits and working on ourselves so we can attract the right things in life. . #lbe #highwayconfessions

Start your morning with these almond flour pancakes, lower carb than traditional pancakes- give them a go!⁣⁣ ⁣⁣ Check out our YouTube channel for the full recipe - link in the bio. ⁣ ⁣ 🍋Recipe:⁣⁣ 1 cup almond flour ⁣⁣ 1 TSP baking powder ⁣⁣ 1/8 TSP salt⁣⁣ ¼ cup almond milk⁣⁣ 3 eggs ⁣⁣ 1 TBSP maple syrup ⁣⁣ 1 TBSP vanilla extract ⁣⁣ 1TBSP coconut oil for cooking⁣⁣ ⁣⁣ 🍋Macros:⁣⁣ Serves 3⁣⁣ 360 Kcals per serving⁣⁣ Protein: 14g⁣⁣ Net carbs: 9g⁣⁣ Fat: 28g #lowcarbspancakes #lowcarbs #almondflourpancakes #yummy #simplethingsinlife #recipe #healthy #fitlifestyle #ketorecipes #ketogenicrecipe #ketogenicfood #recipes #ketodiet #instablog #food #lowcarbssnack #blogger #instafood #instagram #keto #ketorecipe #keepitysimple

Однажды я уже был женат . И знаешь , что понял ? Мужчине не нужна жена , мужчине нужны женщины ! Чем больше , тем лучше ! 😉 👌