irina__fit irina__fit

340 posts   3583 followers   1176 followings

Irina  ❤️WORKOUTS, NUTRITION, MOTIVATION ❤️ 👙 NQ NPC bikini competitor 💪 Gym rat 🍴 IIFYM 🌱 💊🤓pharmacy student💉CPR certified

#transformationtuesday here. August 2012- August 2017. I think around 2012 is when I started to lift and got the desire to compete. Safe to say fitness does do u good!!!! I I am for sure at least 10 lbs heavier right now ( last check ins with my coach) We all start somewhere. It all depends on u how u want to look and feel about urself. I guess turning 30 doesn't seem so bad after all👌💪fuck genetics, here is to hard work🙌💯
#transformation #bodybuilding #bööty #motivation #inspiration #npc #bikinicompetitor #bikini #fitness #fit #fitfam #gym #gymrat #progress #nevergiveup #hardwork #weightloss #lift #strong #girlswholift #girlswithmuscle #squats #back #legs #iifym #diet #flexibledieting #aesthetics #nodaysoff

About last night!!! The best compliments you can get are from other females. Melts my heart😘😘Thank you ladies. I am confident but not cocky. I know where I started and how far I've come. People will talk, they always talk. Good, bad, truth, lie. Let them, u always have more important things to focus on. Always stay true to urself, ur standards (high standards), ur values. Let the trolls be trolls. Just gonna turn the volume up and keep on doing my thing....
#motivation #aboutlastnight #ootd #abs #inspiration #npc #bodybuilding #legs #strong #nutrition #diet #iifym #muscle #girlswholift #girlswithmuscle #fitness #fit #fitfam #gym #gymrat #plantbased #nevergiveup #free #smile #happy #nofilter #nothingisordinary #bikinicompetitor

Yes, u can do it all!!! Be successful at work, school, gym and have time to urself!
Someone came up at the gym today to say that I wasn't there for a while. Nope, I was there, just not at 5 am cause I was sleeping. Lol. Than he asked me what I go to school for and I said pharmacy school. He said: wow beauty and brains, guys ur age are probably intimidated of u?! Yep and yep and older guys are all married and have kids. So than he said: Don't worry, God wouldn't make someone like that to let them be alone!!! Not gonna lie, melted my heart. Sometimes we just need to hear that!!!! So here's my motivation for the rest of the week: focus on ur goals, improve urself, know ur worth, be better and everything else will fall into place👌💯
#motivation #inspiration #beauty #smart #goals #gains #strong #npc #bikinicompetitor #bodybuilding #fitness #fit #fitfam #gym #gymrat #nevergiveup #loveyourself #iifym #cardio #weightloss #girlswholift #girlswithmuscle #ootd #swole #muscle #diet #flexibledieting #humpday #progress #me

Big day. Big DAAAY!!!! Workout was bluuuh but crushed my cardio!!!! Excited to start my second year of pharmacy school ( so I can be done with it 😂) Still focused on my goals, making new plans, chasing those gains💪 aaaand brain gains, ofcourse🤓life is about to get whole lot busier🙌
#motivation #flex #strong #arms #muscle #swole #gains #goals #legs #fitness #fit #fitfam #gym #gymrat #npc #bodybuilding #progress #ifbb #nutrition #diet #iifym #flexibledieting #plantbased #nevergiveup #nodaysoff #hardwork #girlswholift #girlswithmuscle

Not my best effort😝But I tried.
SHOULDER DAY💪
*pre exhaust* 4 x 20 double side lateral raise (approx 50%) Heavy Arnold press (seated) 4 x 15

12 Lying rear delt raise
15 high pull with plate
50 mtn. climbers
x3

15 front lateral raise// Around the worlds with plate (make sure to switch directions) until fail x 4

Run the rack
double side lateral raises… start at heaviest weight and complete 10 reps for each weight as you work your way down. 17.5 x 10, 15 x 10, 12.5 x 10

complete 3 times. rest two minutes between each.
#motivation #inspiration #shoulders #swole #muscle #arms #workout #strong #fitness #fit #fitfam #nutrition #diet #plantbased #gym #selfie #gymrat #gains #goals #nevergiveup #nodaysoff #girlswholift #npc #bodybuilding #girlswithmuscle #iifym #me

When the lines slowly but surely start to come in🙌😃
In order for you to transform physically, you need to transform ur mind. U have to come with terms that u will have to put in work every day and sacrifice things for that ultimate goal. I remember when I just moved to US and gained good 20 lbs in my first 3 months ( been trying to loose it since than. Lol) I had to come with terms that I'm not 19 anymore, can't eat whatever I want anymore and have to workout. Someone told me recently that she/he wants to loose weight but doesn't want to count, measure, etc😳😳well, do u think it comes naturally to me??!!! Hell no!!!! I don't want to do it either!!! I want to eat whatever I want to (preferably sweets and lots of them), sleep, sit on my ass and be in shape. Sweetheart, it doesn't work that way. U just don't want it bad enough! A person who really wants it, who is ready for a change will do anything and everything for it!!! It all up to u!!!! On that note, killed my workout and cardio today💦💯
Treadmill workout:
5 min warm up 5.5
5 min speed 7.5
4 min speed 4.5
4 min speed 8.0
3 min speed 5.5
3 min speed 8.5
2 min speed 5.5
2 min speed 9.0
1 min speed 5.5
1 min speed 9.5
5 min speed 5.5😘
#transformationtuesday #motivation #inspiration #workout #cardio #legs #abs #weightloss #weightlifting #bodybuilding #mindset #strong #nutrition #diet #iifym #flexibledieting #flex #plantbased #results #goals #gains #fitness #fit #fitfam #gym #gymrat #selfie #grind

Trying to work on those cardio legs👌running is something I was never good at but thanks to my genetics might be the most effective way to slim down those legs. Remember, if it doesn't challenge you, it doesn't change you. If you want to change, you gotta work for it. First time probably EVER was able to get through the whole run and stay on treadmill for 40 min. Small victories will add up to a big reward🙌
Cardio on treadmill:
5 min warmup-5.5 speed
2min speed 7.0
1min recovery 5.0
2 min speed 7.2
1 min recovery 5.0
All the way up to 8.2
2 min recovery speed 3.0
1 min 8.4
1 min recovery 3.0
1 min 8.6
1 min recovery 3.0
All the way up to 9.4
Recovery 3 min speed 3.0.
#sundayfunday #cardio #running #bodybuilding #legs #motivation #workout #inspiration #npc #bikinicompetitor #progress #macro #diet #fitness #fit #gym #gymrat #strong #mindset #mood #girlswholift #muscle #shoulders #nevergiveup #nodaysoff #fitfam #hardwork #aesthetics

Sometimes it seems no matter how hard you try, it's never good enough. But this is the feeling that keeps you going, this is how you grow and get better. Because you are never satisfied. Because shoulder day💪
Seated OH press x 12-15
Seated bicep curl x 12
X 4

Arnold press x 12
Seated side lateral raise x 12
50 mountain climbers
X 4

Upright rows (BB, KB, Cable) x 12-15
Side lateral raise x 10

Barbell front raise x 10 (can do on cables as well)
Rear delt cable flyes x 10
Burpees x 10
#shoulders #arms #motivation #inspiration #progress #gains #goals #strong #fitness #fit #fitfam #gym #gymrat #workout #bodybuilding #npc #bikinicompetitor #ifbb #nevergiveup #nofilter #iifym #diet #nutrition #plantbased #girlswholift #muscle #macro #girlswithmuscle

Today marks DAY 5 of my vegan/ plant based diet try out. So far- I love it. I have decided that I will allow myself a good piece of steak on a rare "go out" occasion but on the day to day basis I will stick to plant based. In the end of the day I am following iifym and the only thing I changed is the source. By no means I will ever tell anyone they should eat one way over the other one, but what I would say is find what works for u. In the end of the day, u have to be able to sustain it and be consistent to see results. I never thought I would be able to sustain plant based. But the switch just went off and I knew that this is what I want to do. Overall I feel good. I have no meat craving or any cravings for that matter. I am able to follow my macros 100% which I struggled with before. I have no problem with protein anymore. Took me couple of days to balance my macros out but it's all perfect now. I did notice that I am much tighter in just 4 days. Therefore I'm gonna keep on going. I am cutting right now and curious to see what I can look like in 8 weeks while eating this way.
Happy Wednesday. Listen to ur heart and find ur happy!!!
#strong #iifym #npc #bikinicompetitor #bodybuilder #selfie #fit #fitfam #diet #plantbased #nutrition #macros #carbs #gym #gymrat #girlswholift #muscle #girlswithmuscle #nevergiveup #doyou #motivation #progress #grind #goals #flexibledieting #flex #newbeginnings #athlete

Hump day: u got to look cute at least when u talk shiz 😬😤if I could flip my hair at this moment, I would have😂
GYM ETIQUETTE. Seriously, gyms need to have a class and a waiver to sign saying they understand and know what gym etiquette is💯!!!! Let's just take today, in the am I was doing a total body circuit. Went to a secluded area, pulled out a box to jump on. So this guy, starts warming up not just right next to me but stretching his legs right on my box😤. Mind u there was another box that no one was using. But, of course, mine was better looking or something. WTF is wrong with u????? There is plenty, and I mean PLENTY of room in the gym at 5:00 am. Why? Why? Why?
a. Always ask people that are around if they are using the equipment.
Don't ever assume!!!!
b. Try and not get into their personal space!!!! Me, at 5 am probably not the nicest thing in the world😂
I'm not mean, it's just common sense which apparently most of those people at this particular gym are lacking. There are many other examples that I can provide, but that's not the point!!! The point is BE CAUTIOUS and COURTEOUS when there are people around u!!!! I am oblivious to people around me but never to those who are directly next to me!!!! On that note, have a good rest of the week!!!!
#motivation #bootybuilding #squats #girlswholift #girlswithmuscle #npc #gymrat #gym #weightloss #weightlifting #lift #lifestyle #bodybuilding #fitness #fit #fitfam #strong #nodaysoff #nevergiveup #nofilter #progress #gains #grind #iifym #macro #flexibledieting #cardio #diet #bikinicompetitor

Most Popular Instagram Hashtags