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enduringfitness enduringfitness

1545 posts   14832 followers   1970 followings

MELISSA | Crowther πŸ‘  IFBB Bikini Australian & Sth Pacific Champion 2017 Certified PT/Online Coaching South Coast NSW πŸ‡¦πŸ‡Ί Fit Mum Join my Booty Squad

http://www.enduringfitness.com.au/booty-squad-training/

I wouldn't mind lounging around like this right now, but alas, there is cardio to be done.
Still some tightening up to do before my first show in two weeks.
Work hard, keep grinding, don't stop now. There's a show to win 😜 Yep I'm aiming to be my very best yet.
Photo by @bc_imagery of course 😁
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #aussiegirls #bossbabes

Aloha! Wow I love this photo! So lucky that I get to work with such amazing photographers.
Interestingly, the difference between this photo and the fitness/gym pic I put up yesterday is only about a kg in weight, different lighting and different angles.
Muscles on women can still look feminine!
Captured by @bc_imagery last weekend.
That bikini though 😍🌺 @kl_swimwear .
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #fitnessshoot #bossbabes

(swipe) How I make my Protein ice cream... @tony_sfeirs_designer_physique @designerphysiques WPI, lots of ice and cold water. I have plenty of variations I use depending on my macros for the day. Today's low calorie version is the most basic, but I add all sorts of fruit, or coffee, whipped cream, sprinkles, Golden Gaytime crumbs, caramel topping, or use coconut milk or flavoured low fat almond milk. Never gets boring! A good blender is essential and you'll need to let it churn on low for several minutes. So yummy!
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#tonysfeirs #designerphysique #smoothie #protein #fitness #healthy #smoothies #healthyfood #smoothiebowl #bodybuilding #workout #motivation #healthyeating #smoothietime #proteinshake #nutrition #plantbased #healthybreakfast

Not weeks, not months, but years of dedication. Muscle is one thing that money can't buy! Build your body and you build your mind. That saying couldn't be more true! The hard work and dedication required to transform your physique will carry over to other things in your life. Keep going... It's worth it. ❀️
Thank you to @abccreative for capturing all the right angles πŸ‘ŒπŸ˜Š
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#dedication #fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #bossbabes

My response when people say "Can you train me to look like a competitor but I don't want to compete" is Nooo.... It's really not worth putting your body through that just for appearances.
The weight training, yes. The cardio, not so much. The dieting, definitely not.
It's a look we aim for, just to be competitive on one or two days of the year, and definitely not maintainable for any length of time without suffering some rather unpleasant side effects.
Most will experience loss of strength and energy the leaner you get, training becomes really hard work all the time (sometimes you forget what it was like to walk out of the gym full of energy), spare time is consumed by training and food prep and cardio, and all for a look that you can't maintain for very long.
Not to mention that reverse dieting that needs to eventually take place when you realise you can't maintain that any longer. And that's not as easy as it sounds either.
So my advice is sure.. train like a competitor to a certain degree, but go to about 80%. Definitely weight train like a competitor. But there is no need to be that lean The extra 20% of effort (which will feel like 120%) to achieve that stage look isn't worth it just for appearances sake.
This is a generalisation of course. My last prep was actually fantastic and I didn't experience too many negatives at all. And some people are more genetically gifted and can get lean and muscular more easily than others. But I personally feel a healthy body should have a bit of softness and there's nothing with your booty jiggling a bit behind you when you walk. πŸ˜œπŸ‘
2.5 weeks out now! .
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #aussiegirls #bossbabes

Hello Wednesday!
Who has joined my Booty Squad? A new program is released every 6 weeks... 2 more weeks till the current one is withdrawn from sale and the new one released. Please shoot me a message if you have any questions about the program! 😊
Hope you all have a great day!
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πŸ“· by @bc_imagery πŸ‘™ by @kl_swimwear
Tan by @kullamee .
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#brazilianbikini #bikinis #bootysquad #EFbootySquad #fitness #fitgirl #glutetraining #bodybuilder #instafitness #peachy #gluteworkout #fitnessmotivation #bootyfull #bootygainz #fitnessgirls #bootybuilding #fitnessmotivation #fitgoals #bootyπŸ‘ #bootyworkout #curvygirl #fitnessgirlsmotivation #chickswholift #strongissexy

Smoothie bowls... Nothing but ice, cold water and @tony_sfeirs_designer_physique Vanilla WPI. Blended till thick and creamy! Topped with sugar free strawberry drinking powder and a few sprinkles for fun. 😁 If you have extra macros to spare, you can also top with some light whipped cream. 😍 Yum!
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#tonysfeirs #designerphysique #smoothie #protein #fitness #healthy #smoothies #healthyfood #smoothiebowl #bodybuilding #workout #motivation #healthyeating #smoothietime #proteinshake #nutrition #plantbased #healthybreakfast

Argh less than 3 weeks to go! I'm in the zone now. At this stage of prep I feel a loss of strength and a bit low on energy because this cut has been a little more aggressive than the last, but I'm so close now I can almost smell the show tan!
Things are actually feeling quite easy... I'm not really craving any food now, hunger is in control with careful food choices and my body has responded beautifully after being stubborn for a few weeks (saying goodbye to stress helped a lot!). Every day is messy bun day because wow comp prep is time consuming and I don't have time for fancy hair!!! But thats ok. Glam time soon.
Bit more to go to bring some shape in through my legs and delts so no resting on my laurels.
Did some posing today and worked on some flowing transitions.
Looks like we are good to go... πŸ‘Œ
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #aussiegirls #bossbabes

@bc_imagery and I seem to experience something unique from Mother Nature every time we shoot. This time it was in the form of the most amazing gold light that appeared for only a brief minute after we had lost the sun behind clouds. In that moment it felt amazing to be alive! β˜€οΈπŸ˜
πŸ‘™πŸŒΊ@kl_swimwear
Tan @kullamee .
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #aussiegirls #bossbabes

A little sunshine is good for the soul! β˜€οΈ
First edit from @bc_imagery after yesterday's shoot. I love this!
It's amazing how much hard work a photoshoot can be for both photographer and model. We were both pretty wrecked after tackling the rocky terrain for over 4 hours and every muscle in my body hurts today!
Hope you all have a great Sunday!
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#fitnessshoot #photoshoot #fitgirls #fitchicks #fitbods #fitnessmodel #abs #ifbb #ifbbbikini #igfitnessgirls #instagirls #instafitness #chickswholift #bootybuilder #bootybabes #bossbabes #bootyπŸ‘ #bootyworkout #fitspiration #girlswithabs #bikinigirls #iifym #enduringfitness #aussiebabes

Hello weekend... well close enough. Can't wait to shoot tomorrow with @bc_imagery ... Got a great location, great weather, and great outfits lined up 😁
This is one of the many cool pics we captured last time 😊
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#photoshoot #bnw #blackandwhitephoto #fitgirls #fitchicks #fitbods #fitnessmodel #abs #fitfam #ifbb #ifbbbikini #igfitnessgirls #instagirls #instafitness #chickswholift #bootybuilder #bootybabes #bossbabes #bootyπŸ‘ #bootyworkout #fitspiration #curves #girlswithabs #serratus #bikinigirls #iifym #enduringfitness #aussiebabes

So many choices of protein powders... I love this stuff!!! Pure without additives and fillers. My kids love their Banana kids protein smoothies too 🍌
@tony_sfeirs_designer_physique
@designerphysiques .
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#tonysfeirs #designerphysique #smoothie #protein #fitness #healthy #smoothies #healthyfood #smoothiebowl #bodybuilding #workout #motivation #healthyeating #smoothietime #proteinshake #nutrition #plantbased #healthybreakfast

Little update... Core is coming in tighter hooray... Now to get this booty tight πŸ‘ I knew today would be a good day as soon as I woke up! Energy is good... Im back in the game! Nearly 3 weeks left till @ifbbwa O'Mara Classic
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #bossbabes

In the lead up to comp I don't typically stalk my competition... I've learnt to just run my own race and do what I need to do to bring my best. I used to worry so much about this girl or that girl being in my division, but soon learnt it doesn't matter who is in it. You just have to focus on your own prep. Anything can happen on the day!
So, this brings me to my point of this post. I look through old pre comp and comp photos of myself to help motivate me and also to help me see if I'm on track (rather than stalking other competitors!). Today while doing this, I was loving reading my posts from the last lead up. My attitude was so positive and upbeat and I realised in that moment that I've been focusing on the wrong things the last couple of weeks. I think every day I'm complained to my Husband how tired I am. Yes I am tired, more so than last prep, but complaining about it won't make it better and it's not helping me at all.
So I need to fix the problem. Take my iron supplements (always have a tendency to get anaemic as I rarely eat meat), take my gut health supplements, increase my water, increase my veggies and get better sleep. And stop whinging haha!
Your body moves in the direction of your most prominent thoughts. And today I remembered I'm a winner and I'm going to start acting like it again.
Always lessons in life... We have to make sure we're listening so we can learn from them. πŸ’œπŸ’œπŸ’œ
So let's get it on!!! 3.5 weeks to kick my own butt .
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#fitnessbody #fitgirls #fitspiration #glutesworkout #fitnessmodels #leanmuscle #fitgirls #ifbbelitepro #ifbbbikini #ifbb #iggirls #fitspo #instafit #chicksthatlift #bootybuilder #glutetraining #bossgirl #peachy #glutegains #peaches #bootyworkout #fitandcurvy #abs #girlswithabs #bikinigirl #flexibledieting #bootybootybooty #glutes #bootyworkouts #aussiegirls #bossbabes

Client @jennifer_buchanan ... Years of consistent hard work pays off. Jen is one hard working lady and has overcome so many obstacles but just keeps going!!! How amaaaazing is her booty transformation πŸ‘πŸ‘πŸ‘πŸ˜πŸ˜πŸ˜ PS I realise it's a different pose but still great improvement πŸ‘Œ
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#onlinecoaching #bootytransformation #bootysquad #EFbootySquad #fitness #fitgirl #glutetraining #bodybuilder #instafitness #peachy #musclegain #gluteworkout #fitnessmotivation #bootyyy #bootyfull #bootygainz #fitnessgirls #bootybuilding #fitnessmotivation #fitgoals #bootyπŸ‘ #bootyworkout #curvygirl

When you see a significant glute transformation, you'll often find the owner of those glutes has said that it's taken them 2/3 or so years, sometimes even 4 or 5 years to really see a significant change in the size and density of their glutes.
Thanks to Glute Guy @bretcontreras1, one of the most effective glute exercises, the hip thrust is now common place in most gyms around the world. But when I think back to when I first started training glutes properly about 4 years ago, it was embarrassing to perform this thrusting movement in the gym. Most people had no idea what I was trying to do and thought I was trying to train my lower back and might injure myself!Β 
But we now have so much knowledge on glute training, that you'll find the hip thrust and many other awesome glute exercises in most females gym programs. (If you don't have the thrust in your program, ask your trainer, are you even a trainer? Sorry joking 🀣 but seriously send them over to Bret's page for a little look).
I find the glutes the single most fascinating body part, because, how cute do bubble butts look, but also because there are SOOO many different ways of training glutes. I have over 100 glute exercises/variations that i implement into my programs and I'm always finding new ways to tweak an exercise or a new combo.
So we have so much info and so many exercises, why then do so many people say "Help, I can't build my glutes"? So lets say you are doing all the right things and are using enough volume, variety, different rep ranges, heavy, medium & light work, have good glute activation, are getting stronger, doing different angles, not starving yourself etc. The reason I find most common, is that they haven't given it long enough!Β 
As a VERY generalised timeline (because we are all so different), you'll feel changes before you see them, you'll think, OOH PEACHY, at 6 months of consistent training (but maybe less), and it will keep improving, but you likely wont see BIG changes for a good 2/3 years or more (again some may be less). And that real muscle density aka buns of steel takes even longer!
So my point is, patience is essential and you have to be consistent and dedicated πŸ‘

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