fit_by_melanie fit_by_melanie

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Melanie  PETITE MUSCLE MAKER Designing lean And lined physiques since 2005 @godfathermma 💍 CPT #food, #fitness & #fun

#takemebacktuesday Is this a thing? 🤷🏻‍♀️ It is now eh? .
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Post rehearsal and pre rehearsal dinner with the #bride @francescalauren . (Yes I took my shoes off.....) .
Sipping on my go-to #cocktail. #tequila with soda and fresh lemon/time. #skinnycocktails are 👌🏽
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#maui was so beautiful
And the @andazmaui
Was beyond my expectations. .
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Today we are headed home and back to reality! Anyone else feel like they need a few recovery days post #vacation!? .
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#turnuptuesday #fit #fitspo #fitfriends #skinnydrinks #whatsinmycup #fitfoodie #hawaii #sunnies #cheers #motivation #fitness #bikini #ifbb #npc #bridesmaid #vacationmode

#mondaymotivation and an #abcheck this am! .
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#vacationmode has been real and I’m loving it. .
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I’m so so tired as it’s been non stop and I can never seem to sleep when away from home, no complaints. I’ll catch up when we settle back home..... kinda! Seems we have obligations near daily until post Thanksgiving! .
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Many people get #vacationaxiety when it comes to #fitnessgoals. I used to
Something terribly. . How did I shift? If you want my process I’ll gladly share but it will be an extra long share. And this is really just about my abs. 💁🏻‍♀️💪🏽
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How have I managed to stay somewhat lean while enjoying myself? .
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1)Eat #healthy and light when I can and try to adjust orders when able to.
2)drink a ton of water all day.
3)workout when I can and do the best with whatever #gym I have access to
4) i follow a #flexiblediet Year round and always keep sodium in- this helps a ton when eating out!
5)enjoy the moments and not fret over missed meals, workouts or having a few 🍬🍹 .
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I’ve had more alcohol while in Maui than I have all year.... 🤷🏻‍♀️ all for celebration of course! .
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I’ll share more tips and my #howtoo stay on goals while traveling if anyone wants my breakdown! .
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Hope you all have been kicking this #mondays A$$! Stay well my friends! .
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#fit #abs #selfie #selflove #motivation #offseason #bodypositive #bodybuilding #bikini #bikinigirl #hawaiivibes #travelfit #healthytravel #lean #kindalean #kindafluffy #kindadontcare #superhappy

Good morning #fitfam! .
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I wanted to take a moment and give a huge hug to my client @healthypegasus as she is about to enter her 3rd peak week of this year! .
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#transformation is just before first show of this season (left) vs. current physique (right) 1 week out! .
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Elizabeth’s body was fighting us the first prep pretty hard. Despite taking a solid building seasoning and have a good intake before we started cutting, her body just didn’t want to give in. (Left) we had to drop intake pretty low for her to get her to respond. As a coach cutting intake is my least favorite thing to do..... .
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Fast forward to current state and she’s back to eating 150+g carbs daily and having weekly re-feeds. .
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Elizabeth is an incredible example of determination. This woman has no give up and is driven like no other. .
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Go show her some love as she prepares for her final show of 2018! So proud of you lady! .
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#instagood #fitspo #motivation #trainhard #bodybuilding #npcbikini #npc #doctor #fit #fitness #fitnessmotivation #lean #iifym #flexibledieting #muscles #leanmuscle

It’s a new week still basically a brand new month! .
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Heck yes!!?! Anyone else LOVE this time of year. I wake up feeling the cool air and my heart does a happy dance. 🍂
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#fitfortheholidays for me is also project #booty ⬆️. I am closer to 40 than I am 30 and will not allow #saggybootysyndrome to become my problem. ➖ nope .
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Today’s #exerciseshare is #monsterwalks or #duckwalks whatever you wish to call them. .
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Weighted and banded and pure 🔥. Move with intention and squeeze those cheeks each step while pressing out with your leading leg against the bands. #ouch .
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#fitness #fitspo #mondaymotivation #bodypositive #bodybuilding #bootybuilding #bikinigirl #npcbikini #npc #motivation

#flashbackfriday to my last #prep. .
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3 weeks, 2 weeks and 1 week out. .
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If you don’t think the details in #diet and #training matter and you just go through the motions without attention to every detail....🙇🏻‍♀️ try it. .
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Hit your goals to a T for 3 weeks. Take weekly pics and assess. No changes? Wrong details being hit. .
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It’s amazing what you can achieve when you diet properly and do the right workouts for YOUR GOALS. .
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Never follow another persons plan. Have your own. .
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I fully believe in a balanced life approach, however if you want mega changes- you have to b detail orientated. Achieving a #physique that is stage ready isn’t for the weak minded. .
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-It’s going to hurt. -You will Be hungry no matter the intake level. -You will have to schedule more sleep and more bathroom breaks. -You will have to take your vitamins. -you will be moody from time to time. -you will have to say “no thank you” -you will want to give up. .
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Don’t. Keep going. Keep things flexible but not your details. Keep those on lock down. .
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Currently working on my next transformation. - have not been 100%, but when the time comes- i will be -Can’t wait to shred and see what we are working with..... until then- size up and head down. #balancedbutworking. .
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#flashback #truthbomb #competitor #progresspics #npc #npcbikini #changes #workinprogress #wantobelean #missingthis #bikiniseason #bodybuilding #fitspo #earned #glutes #progress

Hello #fitfam ❣️ it’s #foodiefriday. Yes that’s a thing. Or It is now anyways 💁🏻‍♀️
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Yesterday I made a savory #proteinwaffle and was 🙌🏽. .
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Using @questnutrition multi purpose powder for the waffle base.
Ingredients-
1 scoop MP protein (or sub with what you have/like)
1tbs egg whites
1/4ish cup almond milk +seasoning if you want! I did garlic and salt -mix till smooth and add to “greased” waffle iron.
Egg whites
Almond cheese
Spinach
Or fillings of choice + a mustard “sauce” for me - mustard+ a touch of miracle whip. I know... everyone hates MW except me 😁. .
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The waffle base #macros-
2gC
0.5gF
26gP .
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With these #macros you can fill it with many options!
Try some hash browns added in the middle! #yum
#exercise #trainsmart #eatyummy #candygains #workhard #iifym #fitfoodie #breakfast #proteinmeals #flexibledieting #proteinpackes #proteintreats #flex #recipws #weightloss #musclegain #buildingseaaon #npc #npcbikini #fitspo #fitmom #foodie

Hello #fitfam .
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How is everyone’s quest for a #fitholiday going? Mine? Well.... let’s just say the last 2 days I enjoyed some extras... and decided not to #workout. .
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Wanna know the cool thing about my week? I have 0 guilt over it. The extra carbs (and fats) fueled an amazing #backworkout and the rest was much needed. #restandreset .
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Who else needs a rest and reset?! Hope you took one or plan one in your future if your grind needs a break! .
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#workout share today is #reardelt on the peck deck.
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Love this variation and I am showing a couple ways to approach it. .
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Standing and kneeling on seat allows for more connection in rear delt vs. traps. These positions allow for a lower push which helps engage rear delts more & traps less. .
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Grips shown also change the way your #muscles respond.
Play with your machine, stance and grip to find how YOUR body connects best. If your neck hurts it’s probably going into your traps to much. Change body position and grips until your fully connected to your #delts. .
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Hope this #moveoftheday helps! This one is great to combat a rolled forward posture! .
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#exercise #trainsmart #trainhard #candygains #workhard #weighttraining #weightloss #musclegain #buildingseaaon #npc #npcbikini #fitspo #fitmom #pumpkindelts

#repost @willsmith
All the feels! .
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Who can let go? Who can just do it? Sometimes I run to the edge and just jump. .
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Other times I hesitate and breakdown. .
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My husband @godfathermma is the king of never letting fear hold him back. If he gets scared he talks to God and God either says go or no. .
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When he has pulled back from something it’s always been devine intervention. Even injuries heal and he learns from them but doesn’t hesitate to do “it” again. .
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If I could take one characteristic from anybody it would be his ability to live life full out. .
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Are you on the edge hesitating? If you are- take a step back and either change directions or JUMP.
Don’t waist your time debating. Do it or don’t. .
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#lettingitallout #letgoletGod #wingsofstrengtj #life #lifegoals #motivation #changes #effort #goforit #takechances #live #liveoutloud

Hello and happy #friyay #fitfam 👋🏽 .
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So..... I’ve seen these a million times and have wanted to try this #exercise on a #bootyday bit evweyrime I’ve considered it..... 👀🤭 I’ve felt awkward and intimidated. .
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I train mostly in a large PACKED gym full of mega #lunks (🙋🏻‍♀️ I’m one too!) and even I get shy and feel uncomfortable sometimes! .
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Today... I chucked it in my F-it bucket and did it. 💃🏽 #brave right?! Not really. Gym was pretty quiet today. 😁 .
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What I learned today-
1) pressing my hips into the bench and tightening core made a huge difference in #glute connection.
2)if it touched the bottom Stoppers it wanted to lock - this machine is not my fav #smithmachine
3)it fires up my upper glutes like crazy.
Will Be doing often! .
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For a good #laugh watch the second slide. 😆 .
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#fit #gym #fitspo #workouts #holidaypump #booty #bootyworkout #gluteactivation #fitmom #awkward #smallbootiesmatter #trainsmart #freeworkouts #fitness #npc #npcbodybuilding #bootybuilding #physiquegoals #growbabygrow #allbootiesmatter #trainsmart

#morningjams ☕️ .
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If you are trying to eliminate or limit #dairy from your diet.... this creamer is a must try! Well for those who love a sweet cup of #coffee to wake up with. .
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My morning routine is ALWAYS the same. Early rise, 20+ oz of room temp water then a cup of heaven AKA coffee. .
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I am working on clearing dairy from my intake 100%. Hard to break up with a few favs like Greek yogurt and cream in my coffee. This @califiafarms creamer sure helpsssss the transition. .
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Why am I going #dairyfree ? I’ve never been able to tolerate much dairy. 🤢. Since a kid I dealt with digestive issues and only as an adult, post LEARNING my body and nutrition did I start to correlate my stomach issues with the milk products. .
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Working on alternatives to my fav 🐮 products. Any suggestions?! .
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#fitspo #dairyfree #lean #cuttingtime #macra #nutrition #coffeelover #antiinflammation #youarewhatyoueat #trainsmart #trainhard #iifym #flexibledieting #personaltrainer #fittips #Thirstythursday #mornings #bestpartofwakingup #coffeeinmycup #nespresso

Happy #humpday #pumpday #fitfam .
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Blurry #swolefie from mondays #workout. Yesterday was #bootyday for me and today was active rest with a run 😱. .
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#cardiosucks but today I just FELT like running. No plyos, no conditioning work.... just running. .
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Had a decent pace of 8:40 for 4 miles with a couple short walks/water breaks. Not bad for me! .
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What’s your BEST pace and current pace? I’m not a runner nor do I pretend to be. My stride has never been adjusted or taught. I hold my head very still.... probably stiff like a 🤖. Could I be a good runner? Probably. Could be an exceptional one? Nope. .
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I Know my #strength and my #weakness. Remember you do not have to be a #rockstar at everything. Find your niche and embrace it. Work on things you want to and NEED to in order to succeed but don’t try to be perfect in everything. Or anything for that matter.
Chasing perfection is useless. You can not achieve perfection. The pursuit is admirable, but achieving impossible. If you were “perfect” you’d be done. We are never done. 🔥 .
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#fitspo #shoulders #lean #cuttingtime #wanttolean #wantabs #trainsmart #trainhard #iifym #flexibledieting #personaltrainer #fittips #Wednesday

#mondaymotivation 🔥
Clear your mind
Set Realistic goals
Develop Solid plans
Start Actively pursuing goals
Expect the unexpected
Work smarter not harder
Turn away from negativity
Positive affirmations. .
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Goals without a plan are just dreams. Plans without pursuit are just thoughts. Expectations are just rules. When you think you’ve given your all, think again. .
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Do not listen to the negative voices around you and in you. Transfer self talk to positive. .
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Remember if it was easy everyone would be their own level of super fit. .
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#mondayvibes #getup #showup #workhard #fitnessmotivation #abs #motivation #trainer #bodybuilding #npc #bikinigirl #fitfortheholidays #summervibes #soakupthesun #postivevibes #nevergiveup

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