fitgurlmel fitgurlmel

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Melissa Alcantara  ✨Certified Trainer 🏋🏽‍♀️All Natural Athlete ✨33 years young 🇩🇴🇺🇸 📝8WeekBodySculptor ✨ http://gym.sh/Shop-FitGurlMel 🎥YouTube Fitgurlmel

A little over a week ago, I said “Ima get my shit together” for the last time (for now) lol. And indeed I did.
As many of you know I was reverse dieting for a few months slowly taking my calories all the way up 2200 (thank you @coachmarkcarroll ☺️) for the past month I’ve been trying to slowly cut my calories to be lean (ish) at the most amount of calories possible but life kinda got in the way and I had been on and off track with food and workouts. About a week ago I was the heaviest I’d been in a while, I was sitting at about 146lbs. I’m not sure what I weigh today but all I did was get back to tracking my food and back to my consistent training schedule.
It’s not magic
I don’t take pills
It’s not supplements
It’s not a fat burner
It’s CONSISTECY
It’s all in your MIND.
Life is 10% what happens to you and 90% how you react to it. ~ Charles Swindoll #truth :
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#wcw #transformation #weightloss #fit #fitness #chickswholift #abs #weightlosstransformation #love #bodybuilding #women #womenempowerment #inspire #dedication

It’s been 11 days since my mother passed away, 7 days since I decided that being sad and quitting life would work against me, 6 days since I’ve been back consistently training with @rolandkacenas, 5 days since I’ve been back on tracking my food game with @coachmarkcarroll and 1 day closer to my goals, always one day closer never there because you should always work towards something whether it’s weightloss, muscle building, toning, defining, health or just overall happiness. Life is what you make of it, happiness is a choice, choose to be happy.
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6 days in and my body is responding extremely well. Consistency over everything guys, just stick to your guns, the beginning is always the hardest. Trust me, I’m still struggling 😭
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#fit #fitness #fitnessmotivation #gains #muscle #mondaymotivation #bodybuilding #beautiful #love #abs #chickswholift #absworkout #leanmuscle #weightloss #inspire #dedication #consistency

I’m Baaaackkk!
✨Back Day with @rolandkacenas ✨Honestly not my favorite part of the body to work but I believe it’s one of my best features, back wins the show so they say 🤷🏽‍♀️ who the F*ck is “they” anyway.
All exercises 4 sets
1. Assisted or unassisted pull-ups either way you’re a fucking boss! MAX REPS. Keep your chest up, look up, elbows out, keep lats locked in.
2. Bent over barbbell rows. Almost 90 degree angle at the hip, chest forward pulling your shoulders down, elbows outward. Don’t let your chest cave in on the way down! MAX REPS
3. Seated Vbar rows. Look slightly upward, chest up, pull with your elbows (think elbows moving back vs hands pulling). 15 REPS
4. Behind the head pull-downs. Look forward, bring the bar to the mid back of your neck not lower than that.
5. Straight arm lat push-downs. Chest up, squeeze your butt, everything locked in, wrist straight. Push down to your thigh then slowly back up to shoulder level. 20 REPS
6. Hyperextensions. Arms in front of you like you’re swimming, then down to your sides on the way up, keep arms straight through the entire movement for better engagement. 15 REPS.
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#bodybuilding #beautiful #leanmuscle #gains #weightlosstransformation #fit #fitness #fitnessmotivation #backday #chickswholift #fitspo #fitspiration #fitfam #muscle #trainhard

#fbf
127lbs March, 2017 vs. 143lbs October,2018
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In 2017 I competed in my first bodybuilding competition and for so long I thought I had to eat 1200 calories to keep my physique, that super lean dry look everyone is looking for and thinks is sustainable 🤦🏽‍♀️. I hate to break it to you but in the real World that shit doesn’t exist unless you’re a freak of nature or you’re on some kind of PED’s. BUT! And this is a big BUTT 😜 you can have food and abs and look amazing and feel great and go out with your friends and have a drink and maybe not work out for a few days YUP that shit is possible, who knew 🤷🏽‍♀️. The only thing is you have to learn your body first, I know you want me and everyone else on Instagram to tell you what to do but EVERY. BODY. IS. DIFFERENT and unless you pay attention to it, unless you are consistent, unless you treat it right, you will never know. We can point you in a direction but you must follow the path and be honest with yourself because no one is going to know you more than you know yourself. If you want help, you have to help yourself first. :
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#bodybuilding #fit #fitness #weightlosstransformation #gains #fitmom #abs #dedication #inspire #inspiration #fitspo #fitfam #flashbackfriday #leanmuscle #beautiful #love #motivation

This leg day will have you saying fml with every rep on some real shit! I legit almost 🤮. Don’t forget to throw some fuck bombs in you’re workout, it makes things so much better.
You guys know how to work out already but are you using tempo?! Tempo - the rate or speed of motion of an activity.
If you find that your gains have subsided or that you are stuck in a plateau try incorporating tempo into your training to increase tension with every rep! #gamechanger
To make it easy, follow this recipe. :
Use this tempo for all movements
3 seconds eccentric (the lengthening of the muscle)
1 second hold at the bottom of the stretch position then right back up.
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📝Snatch Grip Deficit Deadlifts 4x12 (credit to @coachmarkcarroll for introducing me to this bad boy 😭)
📝Bulgarian Split Squats 4x12 each leg
📝Hip Thrusts 4x12 Tip: keep chin as close to chest as possible
📝Leg Press 10 wide stance then immediately 10 narrow stance 📝4 sets of 5 fucks
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What I want you to focus on is
S L O W I N G everything down and really feeling the muscle at work. Feel your body and take mental notes on your form, imbalances and strengths. This is how real athletes train! Now go f*ck it up!
🎥 @vikstrong :
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#weightloss #fitness #fitmom #gymmotivation #fitnessmotivation #legday #fit #inspire #gains #bodybuilding #bodygoals #bootybootybooty #bootyfordays #motivation #dedication #workout #wod

#fbf
Reality is hard to swallow sometimes, the results of even the most dedicated don’t come overnight. Don’t let Instagram be your reality. #wakeup
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I like to post this picture as a reminder, sometimes it takes being so fucking tired of feeling worthless, unmotivated, no self confidence, no self esteem, no purpose that you are forced to make a change because you no longer want to feel that way, you no longer want to live that life.
At first I felt like giving up every day, I had no idea how my body would change or if it would change at all. The only thing I knew was that I believed I was making a change, I believed I could do “IT” what the f*ck is “IT” 🤷🏽‍♀️ I didn’t even know but “IT” felt good.
If you don’t believe it can happen you’ve already failed because you have given up before you’ve even started.
I did it
I’m still doing it
I’m still believing
Not only in fitness but in all aspects of life. Belief is the first step!
Deep down inside, do you believe you can?
@iamcardib that black line eventually goes away lol here’s proof
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#fit #fitness #fitmom #flashbackfriday #dedication #inspiration #inspire #weightlossjourney #weightloss #beautiful #love #fitfam #fitspiration #transformation

✨STATS✨
Weight-142lbs
Height-5’5”
Mini cut starting cals - 1900 a day
Cardio - 10,000 steps a day
Mental state - in and out of motivation, stressed, anxious, excited, fearful, hopeful.
Goals - inner peace, self love, happiness and hamstrings lol. #HamstringsAreTheNewAbs
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#fit #thickfit #newfit #fitness #lifestyle #weightloss #gains #bodybuilding #physique #dedication #inspire #fitspiration #goals #bodypositive #bodygoals #fitmom #beautiful #abs #motivation

Fear of failure is acceptance of mediocrity. Don’t be mediocre, don’t be the majority. Do fearful shit!
Set the bar
Lift that weight
Tell that person how you really feel
Do things because you want to and how you want to, not because somebody told you to
Believe in yourself, because if you say you can, you will
I was 200 lbs once, think about that.
Outfit @lelefashionboutique :
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#fit #fitness #fitmom #fitnessmotivation #inspire #fitspo #fitspiration #dedication #believeinyourself #empowerment #gym #gymmotivation #lifestyle #motivate #weightloss #bootygains🍑 #bootybootybooty

Let’s not get it twisted.
I don’t have perfect skin, I have stretch marks, a lot of them. I was 200 pounds once and had a kid!
I have cellulite, yes behind my legs, it’s there
I’ve got ittybittytitties
I swear I talk with a crooked mouth lol could just be me who thinks that 🤷🏽‍♀️
I have the tiniest ears
A wide back
Dark knees, ashy af if it wasn’t for @_bodybuttergirl_
Veiny skinny ass hands looking like Dracula
I could go on and on lol
But isn’t that the point? Isn’t that what sets us apart and makes us who we are?
Does any of this take away from the fact that I work my ass off every day?
Does it make me less smart or funny or charismatic?
FUCK NO
It is exactly what MAKES me all of these things!
Do you want to look like the perfect photoshopped people on Instagram? Really? Is that what you’re striving for, something that doesn’t even exist? Remember that next time you start bashing yourself for being you and not the photoshopped you.
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#reallife #fit #fitness #fitmom #womenempowerment #fitlife #lifestyle #gym #motivation #inspire #fitspo #beautiful #goals #swimwear

Life will test you as it’s testing me, this has been an amazing year
✨I went from waitress to Kim Kardashians trainer
✨I own my own business
✨I’m recognized around the world ✨I have the opportunity to choose who I work with brands and people who represent what I stand for ✨I’ve had the opportunity to learn and continue learning from the best.
✨I have real people around me who love me.
BUT...
Does that mean life is amazing and great. No
Does that mean I’m fulfilled in the most meaningful of ways. No
Some days I feel as if I’m just living to get through it.
This is true life people, being happy is like fitness you have to be consistent you have to be committed and you have to be true to yourself. Just because there’s a glitch in the matrix doesn’t mean everything stops, you must go on, time waits for no one and so you shouldn’t either.
👙 @kotomi_swim :
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#fitness #fit #life #goals #fitfam #thoughts #dedication #inspire #fitspiration #fitmom #momgoals #bodygoals #swimsuit #thickfit #thickthighs #motivation

‘Fucking shit up is important but looking cute is importanter’ -fitgurlmel
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Which is your fave 1st, 2nd or 3rd?
Outfits @lelefashionboutique 🙌🏽❤️🙌🏽
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#wcw #fitness #ootd #fashion #fitmom #goals #cute #beautiful #gymgear #gymtime #gains #fit #fitfam #gymgoals #style #fallcolors #fallwear #fallfashion

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