fitgurlmel fitgurlmel

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

Success consists of failing over and over again without losing enthusiasm. ~ Winston Churchill
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First time doing snatches 🏋🏽‍♀️
A few things my fitness journey has shown me...1️⃣you are no better than anyone else only different
2️⃣you will be a beginner over and over again if you want to keep learning
3️⃣ you are only as strong as you tell yourself you are
4️⃣ you will feel and look stupid af but you will get it and then who’s the stupid one? 🤔
Outfit: @gymsharkwomen
@gymsharktrain
@gymshark
@deuce_gym with @jjarel :
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#mondaymotivation #motivation #fitfam #fitmom #fitspo #fitness #fitgirl #fit #fitnessaddict #love #beautiful #learning #weightloss #gymtime #crossfit #fitnessjourney #success #goals #bodygoals #fitspiration #fail #training #inspire #inspiration

✨Gaining Weight to Lose Weight✨
REVERSE DIET PHYSIQUE UPDATE
Abs are great but I’m over it, I’m done being lean for instagram. I’m done being lean for abs. Yes I want to look good but I don’t want to live my life thinking about my next meal as I’m eating my current meal 🤦🏽‍♀️. I want to feel good and strong and fed lol.
I’m a hungry ass woman, I could legit eat my face off but that’s because I’ve taught my body to feel that way. To always be hungry, to always be in a deficit without any breaks. Well enough is enough, so who’s inviting me over for dinner 😆
1️⃣4 weeks ago before starting my reverse diet I weighed in at 142lbs.
2️⃣started reverse diet calories at 1750, I gained 3.5 lbs and was steady at 146 lbs for 3 weeks.
3️⃣Going on week 4 tomorrow and here we are at 144.5lbs, that’s 1.5 lbs less than I was 3 weeks ago. :
Meaning my body is adjusting to the calories well. So last night my coach @coachmarkcarroll (if you thought I was real...check him out) added another 100 calories to my day taking me to 1850. I will most likely put on more weight but it’s gotta be done if I want to bring my metabolism back up to speed. Goal here is to take me up 100 cals every couple of weeks till about 2300 calories at a consistent weight, so that when I lean down a bit I can be lean at much higher calories, somewhere around 1900.
Terms to look up
🤯Insulin Sensitivity or Insulin Resistant 🤯Reverse diet
✨THE FEELS ✨
1️⃣Motivation and mood are up and down
2️⃣some days I’m feelin myself some days I’m not
3️⃣most of my clothes don’t fit anymore lol, which doesn’t help with motivation
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At the same time I’m excited af to see my body change and react and be strong. I’m taking advantage of all this food and extra weight to work on areas (strength) that I couldn’t before. So here’s to doing things for yourself and fucking the world 🥂
Super smooth skin by @lina_sev_ @sevlaseraesthetics 🙌🏽
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#healthylifestyle #healthyfood #fitfam #fitmom #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #bodybuilding #throwbackthursday #fitspo #motivation #inspiration #beautiful #love #gains #booty🍑 #goals #weightloss #weightlossjourney #reversediet #diet

2 yrs ago to NOW and a whopping 20lb difference!!
Worlds apart here in so many ways. I had just started weight training, I didn’t know what the fuck i was doing lol but i was trying my best. I was watching people lift in the gym, I was watching YouTube videos, I was googling shit. I didn’t have Instagram to help me (Just didn’t know about ‘fitness people’) and honestly no chick I knew went to the gym (not seriously) and definitely did not lift weights. Did that stop me? Fuck no! I knew what I wanted and I was going to get it cuz I’m Persistent af lol. Self taught for 6 years, let’s just say I struggled!
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✨BEGINNERS WEIGHT TRAINING TIPS✨
Things I wish someone would have told me when I first started weight lifting...
1️⃣Stop turning weight lifting into fucking cardio, slow down, feel the muscle you’re trying to work and focus.
2️⃣Every exercise doesn’t have to be 30 reps, again stop trying to turn everything into cardio.
3️⃣Stop doing so much cardio on top of turning weight lifting into cardio FML 🤦🏽‍♀️
4️⃣Stop eating less and turning everything into cardio. How are you going to grow?!!!!
5️⃣Don’t just do 12 reps with some moderate weight for 75 months and expect change. That’s just dumb.
6️⃣Just because you’re not sore doesn’t mean it’s not working!!!! (Cardio mindset)
7️⃣If you’re doing a tricep exercise, you should feel it in your triceps. If not, feel it out change positioning a little and bring the pain, don’t make it easier it supposed to be fucking hard.
8️⃣Stop changing your program every week because it’s not working! Maybe YOURE NOT WORKING!!
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Sometimes people just need to hear the truth so you’re welcome!
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#transformationtuesday #fitfam #fitmom #fitspo @gainsbodybuilding #fitness #fitgirl #bodygoals @fitfamviral #bodybuilding #dedication @transformationrevolution #weightloss #gains @afrogirlfitness #muscle @trainandtransform #inspiration #fitnessaddict #fitnessmotivation @ig_leanmuscles #transformation

More and more women are lifting, more and more women are giving #zerofucks and more and more women are feeling empowered 🙌🏽. And I’m loving every minute of it! Let’s flex on all our haters cuz we’re the beauties and the beasts!! Be fucking intense, GET UNCOMFORTABLE!
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Dress from @shopjulesboutique fitmel10 10%
Leggings from @lelefashionboutique
Tubetop from @urbanoutfitters
Necklace from @bombshellbeads fitgurl20 20%
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#beautiful #fitfam @afrogirlfitness #chickswholift @ig_leanmuscles #consistency @she_can_do_both #fitness #fitmom #fitspo #fitnessaddict #fitgirl #gains #shecandoboth #transformation #women #empoweringwomen #love #dedication #training #flexfriday #inspire

✨Going back to my post yesterday✨
What most people think instafit people look like all year round vs. what we usually look like living a Normal-ish life very much like yours.
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Let’s get some things straight
1. Most people do not walk around shredded all year round, they usually diet really fuckin hard and do tons of cardio to be really lean for a reason i.e. competitions, photo shoots etc.
2. Being really lean a.k.a being in a caloric deficit for a long period of time without a diet break fucks with your hormones. Your hormones are crucial to everything you do and can dictate not only your day but how you live your life i.e. if you’re happy, hungry, sad, rate of weight loss and weight gain etc...
3. Going back between the two being really lean then big then lean then big over and over again can leave you with lifelong hormonal imbalances.
4. Some people (very few if they’re natural) may be able to walk around looking like that for their whole lives but that’s genetics and if that doesn’t run in your blood, don’t force it because your body will pay you back double time.
5. The reason you may not be losing weight is because you’ve been on low calories for so long that your body has adapted and now has become efficient at living on little calories which has now become your ‘maintenance’. Stop starving yourselves and do your research. You’re confused because you choose to be, be consistent enough to know your body, sometimes you gotta go backwards to move forward!
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#fitfam @ig_leanmuscles #transformationtuesday @afrogirlfitness #fitspo @best_body_transformations #fitness #bodybuilding @bodybuildingcom #love #goals #healthylifestyle #healthyfood #consistency #beautiful #fitfam #fitgirl @trainandtransform #fitmom @aesthetic_chicks #dedication #inspiration @transformationrevolution #fitspiration #motivation

#mondaymotivation when you want something you do what it takes to get there. I went from 180 lbs after birth to Eventually this. Don’t get it twisted, I was competing here for my first #bodybuilding show and was on very little calories but that’s the name of the game. THIS IS NOT SUSTAINABLE!! People do not walk around like this year round!! When you see shit like this on instagram and you tell yourself this is what you’re aiming for, you’re kidding yourself. This is not healthy, it’s not forever, it’s not maintainable. Have realistic goals and expectations! Set yourself up for success, not failure!
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#motivation @shredded_academy #fitfam #fitspo @aesthetic_chicks #fitmom #fitness #abs #progress #competition @deeply.shredded #beautiful @bodybuildingcom #shredded #bodygoals #goals #dedication #consistency #chickswholift @flexingladies #leanmuscle @ig_leanmuscles #sixpack #weightloss #weightlossjourney #compprep

✨ FULL GLUTES/HAMSTRING WORKOUT UP ON MY YOUTUBE CHANNEL✨ link in bio!
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Yesterday I had one of the best Glute/Hamstring workouts I’ve had in forever!! The combination of exercises I put together was just f*cking perfect and of course having the beautiful @karinaelle training next to me was pure distraction and inspiration 😚❤️!
Training should be fun, you should enjoy it and sometimes have a day dedicated to only exercises YOU LIKE surrounded by people YOU LIKE!
Outfit: @gymshark
@gymsharkwomen :
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#fit #fitness #legday #bootygoals #booty🍑 #fitfam #fitspo #training #consistency #beautiful #trainhard #butt #workout #cardio #gymtime #love #gymshark #exercise #motivation @goldsgym #fun #dedication

Many people ask me why I have a trainer if I’m a trainer myself and this is the reason right here 👆🏽 somebody to give you the confidence to go for it when they know you can, somebody to be there when the risk of losing your head is high, somebody to tell you to ‘pump it’ 🙄 when you’re already dead. I spent most of my fitness journey without a trainer but I’m glad I found @rkfitnesspro who has really helped propel my results 🙌🏽! It’s really hard as a trainer to find someone you can trust, someone who actually works hard for you, who wants to see you get better and sweats just as much as you during your workout. He’s one of the good ones and that’s hard to find so 🙏🏽 thank you for helping me build a better me! Shoutout to all the amazing trainers and coaches out there 👏🏽 keep killin it!! @vikstrong
@coachmarkcarroll
@teddygrams84
@elliotthulse
🎥 @briandecosta the best at capturing the booty while still focusing on the muscle at work 👌🏽 :
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#gymtime #fitfam #fitspo #fitness #fitgirl #fit #training #trainhard #gymmotivation @trainandtransform #motivation #friday #dedication @ig_leanmuscles #progress @afrogirlfitness #beautiful #consistency @gymbeaston #chickswholift #love #bodygoals #booty🍑 #weightloss #inspire #fitspiration

I’m not saying it takes 7 years to get here but it definitely doesn’t take 2 months, 1000 jumps squats and 6 salads. There’s no such thing as lazy dedication, get your mind right, get your shit straight, be honest with yourself. At the end of the day no one gives a shit how hard you work or how dedicated you are BUT YOU! :
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#transformation #fitfam #fitgirl #fitness #fitspo #inspire #weightloss #bootygoals #fitmom #motivation #dedication #gymtime #trainhard #transformationtuesday #beautiful #love #consistency

1 year ago I said Im moving to Cali, 2 weeks later I bought my ticket, 3 months later I was on a beach blocks from my apartment. You are what you manifest.
✨ I was a waitress
✨ I have a daughter
✨ I have a family
✨ I spent most of my youth afraid. Fear is now my driver, I seek it, it is what propels me forward.
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#mondaymotivation #beachbum 🍑
@thefamilyjewelryvault nameplate chain fitgurlmel
for 15% off
Swuimsuit @437swimwear 👙
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#lipglossboss #venicebeach #fitness #fitmom #fit #fitfam #beautiful #beachlife #beach #sun #summer #summerbody #fitnessaddict #weightloss #bootygoals #bodygoals #bodybuilding #inspire #dedication #life

✨HIIT WORKOUT✨
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If you’re lifting and you want some ‘fun’ cardio to do besides walkin your ass on the Evil stairmaster or sprinting on the treadmill here’s a quick fat burning circuit you can add to your weight training regimen twice a week!
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💀CIRCUIT 💀
4x
☠️20 sec battle ropes
☠️4 lateral burpee box jumps
☠️4 10 step sled push/pull
☠️6 power jump weighted ball slams
**if you don’t have a sled you can push a 45lb plate on the floor with your hands, make sure to get low i. A squat like position keep your arms straight and not round your back**
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Take 2 min rest between sets. TAG your fit friend and compete against each other 😈, nothing like some friendly competition to get the blood flowing and the fat burning!
@gymshark
@gymsharktrain
@gymsharkwomen :
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#fitfam #fitmom @afrogirlfitness #fitspo #fitness #fit #fitnessmotivation @gymbeaston #fitnessaddict @goldsgym #gymtime #cardio #circuit #hiit #weightloss @cardioexercises #weightlossjourney #beastmode #trainhard #sweat #fatburner #dedication #motivation #inspire #inspiration #gym

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