meandmygymlife meandmygymlife

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Leonie  📍 BLN/GER 🏆 1st Berlin Wellness Champion 🔥 gym addict 🍫 protein brownie pro 👸🏽 high volume food queen

FULL LEG DAY ~ FOCUS ON QUADS & GLUTES 🍑 .
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⭕️VIDEO 1: smith machine sumo squats (4 sets, 80kg here, 8 reps)
⭕️VIDEO2: dropset smith machine sumo squats (take a plate off on each side and continue directly; 60kg here, 10 reps)
⭕️VIDEO 3: close stance smith machine squats (4 sets, 60kg here, 15 reps)
⭕️VIDEO 4: TRX bulgarian split squats (3 sets, 10kg each side, 15 reps per leg)
⭕️VIDEO 5: quad isolation squats with sandbag (4 sets, 10kg sandbag, 10 slow reps, 5 fast reps)
⭕️VIDEO 6,7,8: abduction machine (bent forward+heavy weight/leaned back+medium weight/sitting straight up+light weight) all sets until failure
⭕️VIDEO 9: elevated bodyweight hip bridges (burnout, until failure)
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Give these a try and let me know what you think 💕👇🏼👇🏼
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#workout#workoutvideos#workoutinspiration#workoutmotivation#legday#legdayinspiration#gluteday#quads#legs#bootybuilding#bodybuilding#bodybuildingmotivation#fitspo#fitness#fitnessmotivation#fitnessinspiration#gymmotivation#gym#gymgirl#gymlife#gluteexercises#mcfit#proudtobemcfit#girlswholift#wellnessfitness#wellnessathlete#athlete#stronggirls#fitfam#gains

Confession: i suffer from binge eating disorder.
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Alright. This is really not an easy post but i want to be honest with myself and others.
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For those who don‘t know what BED is: „Binge eating disorder (BED) is a severe, life-threatening, and treatable eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort); a feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and not regularly using unhealthy compensatory measures (e.g., purging) to counter the binge eating.“ (quote from nationaleatingdisorders.org)
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Not having to focus on a specific goal (which was the case on prep) lead to a complete loss of control concerning my diet and my relation to food. Throughout the last two weeks i have struggled with several binges (almost every day), meaning the consumption of 3000-10000 calories (not only „cheats“, sweets etc. but also oats, bread etc.) in an extremely short period of time (mostly 3-4 hours).
At first, i didn‘t want to admit i was suffering from BED but thinking of other situations in the past (back to 4 years ago when i think it all started) i finally had to admit to myself that what i’m going through is not normal. -
I feel disgusted thinking of my disability to stop binging and it is part of my decision to share my thoughts with you on instagram now. If i want to stay healthy, this will have to stop and today is what i call my first day of recovery because i will no longer binge 🙅🏼‍♀️ i won‘t tolerate any „everybody‘s human“ or „only today“ anymore to justify my disorder.
My goal is to get back to a normal calorie intake without feeling guilty anymore, appreciating the food i eat and the meals i cook by myself.
This is not going to be easy but a strong mind is capable of so much more than you think. With God‘s help, discipline & patience i will find my way out.
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Positive thoughts are welcome 🙌🏼
(Read comment section 👇🏼👇🏼👇🏼)

🔸🔸 TAKE TIME FOR YOURSELF 🔸🔸 Be honest - do you consciously take some time off to spend a couple of hours with yourself and your thoughts?
Present-day‘s every day life often doesn‘t allow us to break out of our routines and stressful schedules. I admit that me too, i have HUGE difficulties trying to calm myself down and spend time doing „nothing“. But these last couple of days were a successful lesson for me: i consciously did not plan anything (except for workouts 🙄😂) and spontaneously hopped onto the tube, getting off at whatever station i liked.
Being all on your own can be very beneficial for a balanced life and a harmonious relation with yourself and your surroundings. My tips to encourage reflection and self reflection: go for walks, leave your phone at home, visit places you haven‘t been to yet (be an adventurer 😏), talk to people you normally wouldn‘t have a chat with and READ BOOKS! (take a highlighter with you to colour passages you can identify with or thoughts that fascinate you)

I spent a lot if time on buses/trains watching people and reading books lately but i also sat down in parks, went window-shopping, walked a couple of kilometers along Spree river and went for a swim at @badeschiff_berlin (if you ever get to Berlin, you HAVE to visit! One of my favourite spots!). Now i can say that i have definitely improved my ability to relax already. If this is something you struggle with, you should give my tips a go 🙌🏼🙌🏼
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SAUERKRAUT CAKE (sweet) recipe on my story now!!!
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#berlin#badeschiff#spree#sunset#bikinigirl#bikini#beach#bikinifitness#bikiniathlete#bikinicompetitor#wellness#wellnessfitness#wellnessathlete#dbfv#fitness#fit#fitgirl#fitspo#fitlife#gym#gymgirl#gymlife#gymmotivation#bodybuilding#glutes#legs#girlwholift#girlswhotrain#shape#bikinibody

Hood on. Smile on. Hustle. 💦

1️⃣ your success remains in your own hands.
2️⃣ you have the chance to work on yourself while others don’t.
3️⃣ you have the power to get to wherever you want to be at. ⏺⏺⏺ THREE THOUGHTS you should recall when motivating yourself.
That‘s what I did when i stepped onto my bike today and easily completed an hour of interval training. ⏺⏺⏺ WHAT WAS YOUR ACCOMPLISHMENT TODAY? .
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#hustle#hustlemode#workhard#workout#motivation#mondaymotivation#fitnessmotivation#gymmotivation#workoutmotivation#fitspo#inspo#fit#fitness#fitgirl#fitlife#shape#mcfit#high5#proudtobemcfit#gym#gymgirl#gymlife#bodybuilding#girlswholift#girlswhotrain#girlswithmuscle#strong#athlete#wellnessfitness#wellnesscompetitor

Sunday goals: gym, breakfast with a book, street carnival in Berlin & lunch with my mum 👯‍♀️💕 ▶️ what do you think of my attempt to leave those gym clothes at home? 😂 (story) .
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#fit#fitness#fitgirl#fitlife#fitness#fitspo#inspo#fitnessmotivation#fitnessinspiration#fitfam#gym#gymgirl#gymlife#gymmotivation#glutes#booty🍑#bootygains#nature#photography#bootybuilding#legs#quads#legday#gains#bodybuilding#bikiniathlete#offseason#mcfit#wellnessfitness#girlswholift

Leaving food restrictions and macro counting behind? 🤷🏼‍♀️🍰🥗🌮🍳
▶️ during prep, i thought this was going to be my goal. I wanted to eat more intuitively and listen to my body. Well. It hasn‘t even been half a week since i officially ended this year‘s season. And my plans failed completely. I want to be honest to you guys but primarily to myself. I can not eat intuitively. It just doesn’t work for me. My body doesn‘t tell me when i‘m full (or actually full) and it doesn‘t say stop when i eat excessively and much more than it actually needs. The only time i somehow feel „fullness“ is when my skin starts tightening over my belly. So here I am. Back at calorie counting again because i know that this will be much healthier for my body but also for my mind because i won‘t feel any guilt after having eaten too much „intuitively“. ▶️▶️▶️ CAN ANYONE IDENTIFY WITH ME? -
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#shape#currentshape#1dayout#wellnessfitness#wellnessathlete#athlete#wellnesscompetitor#bikinigirl#bikinifitness#bikinicompetition#dbfv#bodybuilding#bootybuilding#glutes#legs#quads#shoulders#abs#lean#fit#fitgirl#fitspo#fitness#fitlife#gym#gymgirl#gymmotivation#stronggirls#girlswholift#proudtobemcfit

Sometimes when you get disappointment it makes you stronger. ~ David Rudisha
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Yeah, i was quite disappointed about not having made it into Germany's Top 6. Disappointed of myself, thinking i wasn't good enough. For me personally, the first couple of hours after bad news are always the worst because i don't manage to step back and look at things rationally and see the big picture. The "big picture" includes that my whole appearance was SO much better than last year, that i personally loved my shape, that i conquered the stage a lot more confident this year, that i can call myself Berlin's Wellness Champion and obviously that i made it to German Nationals at the age of 19 which is not too bad i guess 🤷🏼‍♀️😅🏆
Time for more gains and a successful off season now.
Thanks to @_lina.ha_ for supporting me throughout the weekend and helping me out with everything 🌸💕 ▪️
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#dm2018#dbfv#wellness#wellnessfitness#wellnessathlete#athlete#bikinigirl#bikinicompetition#bodybuilding#onseason#bikinicompetitor#glutes#legs#quads#shoulders#girlswhotrain#proudtobemcfit#fitness#fitgirl#fitlife#bootybuilding#shape#lean#girlswholift#girlswhotrain#abs#girlswithmuscle#strong#stronggirls#wellnessclass

LESS THAN 24 hrs OUT FROM GERMAN NATIONALS ⏱⚡️
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Black&White because i will keep the color a secret until tomorrow. Surprise! But i promise - this suit is LIT 🔥 This photo was taken this morning but my shape is already a lot better now.
Wellness Fitness Class here i come. Having a couple more rice cakes before check ins start! ▪️
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#1dayout#deutschemeisterschaft2018#teamberlin#wellness#wellnessfitness#fitness#wellnessathlete#wellnesscompetitor#prep#onseason#bikini#competitionbikini#bikinifitness#bikinicompetitor#bodybuilding#legs#glutes#shoulders#abs#girlswholift#girlswhotrain#stronggirls#workout#peakweek#lean#currentshape#shape#fitgirl#fitlife#proudtobemcfit

Just trying to shine as bright as i can ✨✨ .
I still can‘t believe this weekend was a real thing. And i still can‘t believe i‘m 5 DAYS OUT AGAIN! Time to hustle. Time for dedication. Time to follow my dreams and work my way up.
Comp insights will be on my story soon 😍 .
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#berlinermeisterschaft#wellness#wellnessfitness#wellnessathlete#wellnesscompetitor#bikini#bikinicompetitor#champion#wellnesschampion#bodybuilding#legs#glutes#shoulders#showday#prep#onseason#bikiniprep#posing#fit#fitness#fitspo#fitlife#fitgirl#stronggirls#girlswhotrain#girlswholift#5daysout#mcfit#proudtobemcfit#athlete

Say hi to Berlin‘s first Wellness Fitness Champion 🏆🏆🏆
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I literally can‘t find any words to describe yesterday. Everything just went perfectly well (okay, let‘s say almost because i locked my keys in the car and had to break one of the windows) and i am proud of myself for what i have achieved. And also: I‘M QUALIFIED FOR THIS YEAR’S GERMAN CHAMPIONSHIP NEXT WEEKEND 🙌🏼💥 meaning: peak week starts again and i‘ll show up on stage with a physique even better than the one which helped me to place 1st yesterday.
Thanks 100000 times to @jeey_dee_ as the best painter/hair brusher/mental supporter/shouter from the audience 🙏🏼😌 Time to push myself to the next level now. .
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#berlinermeisterschaft#wellness#wellnessathlete#wellnessfitness#bikinifitness#bikiniathlete#bikinicompetitor#wellnesscompetitor#bodybuilding#shape#competitor#prep#onseason#dbfv#fit#fitness#fitspo#fitlife#fitnessinspiration#strong#stronggirls#girlswholift#girlswhotrain#girlswithmuscle#muscle#glutes#legs#gains#mcfit#proudtobemcfit

So dark, my skin color matches my hair now 👱🏿‍♀️🍫 .
Putting on my @protan_official is probably one of the most exciting moments during prep. Having your tan on means you’re ALMOST about to step on stage and things are about to get real 😱 My mom (she‘s a tanning pro by now) will help me with my third layer tonight. Bikini‘s ready. Jewelry is ready. Am i ready? More than ready. I‘ve been waiting for this for 5 MONTHS 🤯🙈😍 .
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#1dayout#wellness#wellnessfitness#wellnesscompetitor#bikinifitness#bikinicompetition#bikinicompetitor#sunshine#shape#currentshape#bodybuilding#bootybuilding#glutes#legs#lean#shoulders#muscle#girlswholift#girlswhotrain#girlswithmuscle#muscle#strong#stronggirls#fitness#workout#fitspo#fit#fitnessmotivation#abs#gymlife

#3DAYSOUT 🔥🙌🏼 Things are serious! So close! ⭕️Plans for today:⭕️
🔺 buy fancy nails 💅🏼
🔺 buy contacts 👁
🔺 buy tanning spray for my face 👱🏿‍♀️
🔺 buy rice cakes
🔺 hit the gym for my LAST DELOAD SESSION before i step on stage 💪🏼
🔺 go for a final run 👣 .
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#shape#currentshape#physique#lean#athlete#bikinigirl#bikinicompetitor#onseason#prep#abs#glutes#shoulders#gains#bodybuilding#wellness#wellnessfitness#wellnessathlete#fit#fitness#peakweek#fitgirl#fitlife#fitspo#strong#stronggirls#girlswholift#muscle#gym#gymlife

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