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๐Ÿ‹๐Ÿปmy coach: William Grazione  ๐Ÿ‡ญ๐Ÿ‡บBikini Competitor ๐Ÿฅ‡1st Arnold Amateur 2017 classF ๐Ÿ†3x NPC overall ๐Ÿ‘™#KHCustoms: Nikoleta10 #WWinTraining

https://1stphorm.com/a/products/level-1?a_aid=Nikolett

Another session in the books.
We trained Shoulders and triceps this morning with @han_doppio . (I know, unusual combo but everything else was sore ๐Ÿ’๐Ÿป๐Ÿ˜Œ)
โชโชSWIPE LEFT FOR THE WORKOUTโชโช
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Hope you guys are having a wonderful Wednesday, a successful #HumpDay and you aren't letting any external factors dictate your mood ๐Ÿ’ช๐Ÿป THE HAPPIER YOU ARE, THE MORE BEAUTIFUL YOU BECOME โค๏ธ

Alright guys, Iโ€™m gonna apologize in advance for sharing the recipe of your new addiction to chocolate truffles. ๐Ÿ˜Œ
โชโชSWIPE TO SEE TEXTUREโชโช
Low carb chocolate protein truffles, ๐Ÿช๐Ÿซ yes it is #lowcarb ๐Ÿ’๐Ÿปnothing against carbs though, but your girl rather eats bread on the side than bake carbs into a treat ๐Ÿ˜Œ๐Ÿ˜
I made the chocolate truffles yesterday, immediately after @ekaterina_lovefit shared this recipe with me. Very simple, and not time consuming at all.
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All I did was:
๐Ÿ‘‰๐Ÿป30g Whey protein (I used @1stPhorm Level-1 Milk Chocolate; link in my bio for free shipping โœˆ๏ธ)
๐Ÿ‘‰๐Ÿป10g unsweetened cocoa powder
๐Ÿ‘‰๐Ÿป14g coconut flour
๐Ÿ‘‰๐Ÿป1 packet splenda
๐Ÿ‘‰๐Ÿปpinch of Himalayan salt
๐Ÿ‘‰๐Ÿป15g unsweetened apple sauce
๐Ÿ‘‰๐Ÿป30g unsweetened almond milk
After I mixed all dry ingredients and wet ingredients in a separate bowl, I combined the two together and made truffles then rolled into Rice Crispy cereal ๐Ÿคท๐Ÿปโ€โ™€๏ธ (I measured out 10g of cereal)
Let it sit in the fridge or eat it right away.
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Macros for the whole are: 175kcal 12C/4F/22P (cereal coating not calculated)
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Tag a friend & if tried prepared the #proteintruffles , let me know how you liked it. This is definitely a chocolate heaven for those ballin on a macro friendly budget!

Coming to you with a post workout selfie ๐Ÿคณ๐Ÿป @han_doppio and I just wrapped up a leg session this morning. A GREAT SESSION guys ๐Ÿ™ƒ
You know the type of training when you are hurting so good that it is actually making you wanna go harder? ๐Ÿ”ฅ๐Ÿ”ฅdasss what Iโ€™m talking about ๐Ÿ’๐Ÿป๐Ÿ˜
Hope yโ€™all having a wonderful weekend, I'm giving you a break from long captions, because all I wanted to say is I appreciate my friend Hannah (as I do appreciate all of my other friends) but her presence for this โ€œVERKOUTโ€ helped me get out of the funk. ๐Ÿค™๐Ÿป
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By the way, โ€œVERKOUTโ€ stands for โ€œWORKOUTโ€ but my accent is strong enough to make minor mistakes but major errors in pronunciations are more common LOL #DamnForeigners ๐Ÿ‘ˆ๐Ÿป โ€œVERKOUTโ€ is one of those ๐Ÿ˜

Hi guys, hopefully you all are having a wonderful week so far. and seeing my T-Rex fingers in this picture will only make your day better ๐ŸŠ๐Ÿฒ๐Ÿ˜
I posted the other day on my stories about a package I received from @1stPhorm .
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To be honest, I am the most excited about the Royal XXI Queen (for women) stack, which is ultimately a weight loss stack but so many people get misled by seeing the term โ€œweight lossโ€. there isnโ€™t a magic pill that will do the work for none of us ๐Ÿคท๐Ÿปโ€โ™€๏ธ
Currently, Iโ€™m in a process of reverse dieting. which means, slowly adding calories back in, to increase metabolic capacity. This process, unfortunately, doesnโ€™t happen over night nor in a matter of 1-2 months as neither fat loss ever will. If reverse dieting is done properly, it will always be a slow process. However, there are existing supplements that can help speed up the utilization of nutrition by promoting daily metabolic rate increase. This is where I find The Royal XXI stack helpful. Iโ€™m giving it a try (honestly, I have nothing to loose, lol it will either work or keep me move forward in the same pace, either or ๐Ÿ‘‰๐Ÿป winning situation ๐Ÿค— )
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Here is what the Royal XXI stack contains:
๐Ÿ‘‰๐ŸปThe Royal XXI Queen (for women) or The Royal XXI King (for men): Helps eliminate cravings, boosts focus and energy
๐Ÿ‘‰๐ŸปT-21 Thyroid: promotes higher energy expenditure throughout the day and increases metabolic rate
๐Ÿ‘‰๐ŸปC-21 Cortisol: decreases stress level, controls cortisol and promotes nighttime recovery
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I start using the above mentioned supplements today (9/15/2017) and will be sharing my inputs and experience. I would like to also take time and create a post on each supplement individually so Iโ€™ll be able to share a little more general details simplified for easy understanding. Comment below if thatโ€™s something yโ€™all are interested in ๐Ÿ˜Š or any specific requests are accepted regarding the topic.

#ProudMoment also my #WCW
Big shoutout to @madisaylaa ๐ŸŒ‹๐ŸŒ‹
This girl has been showing EXACTLY what it takes to make goals become reality. So proud of her progress thus far and willingness to be her best, every damn day.
her 9 week long hard work and dedication is what this picture shows.
๐Ÿ‘‰๐Ÿป๐Ÿ‘‰๐ŸปNot to forget, yesterday (being #2weeksout from #AlohaMuscle2017 ) she crushed her PT test with stats being:
โœ…84 push ups in 2min,
โœ…104 sit-ups in 2 min,
โœ…run 2 miles in 13:42.
๐Ÿ˜ฎEEEEK, I canโ€™t get over her (input extremely blushing emoji here)
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Marisela reached out to me back in June, here on IG, looking for guidance to pursue her dream of stepping on stage in September. I put my faith into her dedication and have provided the best of my knowledge to guide this beautiful mom of 3 (โ˜๐Ÿป) through a 12 week long #contestpreparation . and I must say, Iโ€™m overwhelmed with the results this far, but anxious to see what the last 16 days will do ๐Ÿ˜‰๐Ÿคœ๐Ÿป๐Ÿค›๐Ÿป
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๐Ÿ“ฉ If you feel there is anything I can help you with, please don't hesitate to reach out to me and I'll be happy to give you the best of my inputs ๐Ÿ™Œ๐Ÿป
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#ScienceAlwaysWins #undeniable #unstoppable #fitmom #currentphysique

#KateNikoletaNoRefinedSugarChallenge
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I have fallen multiple times into the same exact trap. I knew what was coming but I did it anyways.
What exactly am I talking about?! Uncontrolled urge of snacking, overeating and choosing temporary happiness provided by CHEWING ON SOMETHING and followed by so many WHY's the next day. No regrets. But I do question myself for doing such thing I sure as hell know isn't going to benefit my long term goals.
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I'm studying MYSELF, experimenting, because I think it's the best way of learning.
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This morning my #TeamMate @ekatarina_lovefit & I have came to this random collab for a week long challenge of eliminating refined sugar in order to avoid unwanted (late night) snacking and achieve better health results a week long for now, then see how it goes and how we can provide value to you guys as well. ๐ŸKate: "Because we love you all and we want everyone to feel free, not depend on Foods we eat and ENJOY IT!!"๐Ÿ
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You learn through trials and errors and we think if we share our experience we can save you time ๐Ÿค— not stating that everything we do will work for y'all, although you may be able to apply snippets of our tips on yourself. this is the way we both learned many things we implement now in our daily fitness life!
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You know I always promote that you should not avoid no food groups from your diet! However, if you find consuming refined sugar is causing you issues, limit its intake, simply remove it from your diet. ๐ŸชIf you feel, storing Oreos in your freezer (reason #1 tastes better, reason #2 it's limited edition so you better stock up on it ๐Ÿ˜‚) makes you wanna keep visiting the fridge to snack ๐Ÿ‘‰๐Ÿปthen guess what? Don't buy it! whatever it may be, find the ROOTS of your problem and fix it.
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Set yourself up for success!
ACT WITH LOVE TOWARDS YOURSELF - eat, move, speak, give through love!โค๏ธ

Hey Yโ€™all Itโ€™s my #NameDay today ๐Ÿ˜‰๐ŸŽ‰
You may already know, I was born in Europe (Slovakia) and celebrating name day is a tradition in many European countries based on a personโ€™s given name. In Slovakia, we consider name days as significant as our birthdays. If you take a look at our calendar, youโ€™ll see each year's calendar is generally printed with the names to be celebrated.
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FUN FACT: Name Day is also known as โ€œFeast Dayโ€ ๐Ÿ’๐Ÿป๐Ÿ™ƒ
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we got a lift in this morning, and got together with friends for brunch. we originally wanted to attempt @mac247waikiki ๐Ÿฅž #MACDaddyPancakeChallenge where you are given 90min to eat total of 5lbs of pancakes served. (4lbs of buttermilk pancakes with 1lb of topping of your choice) ๐Ÿคค๐Ÿ‘‰๐Ÿป๐Ÿ’€ sounds fun right? ๐Ÿ™ƒ First (and last) time I entered this challenge was almost a year ago, where I believe only 5oz left behind ๐Ÿ˜…
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but with my current (mainly) psychological and physical state of this #ReverseDiet , I really don't feel safe to intake an excess amount of calories in one sitting within 90min just yet. but wait for it ๐Ÿ˜œ the time will come! so I just got a mini stack of sweet potato, marshmallow, Chantilly Creme and Lilikoi glaze topped pancakes today ๐Ÿ˜
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If you live on Oahu ๐ŸŒด๐Ÿ—พ @mac247waikiki is definitely a place to dine. they are open 24/7 and serve breakfast all day long among with wide variety of comfort food. Can't hide, one of my favorite places for pancakes ๐Ÿ’๐Ÿป๐Ÿค—

When was the last time you complimented yourself? (yepp, you can't even remember ๐Ÿ˜ฐ๐Ÿ’๐Ÿป)
I bet, picking yourself apart and calling yourself out on your bad habits happens more often than showing praise to yourself.
Don't expect it from other people, be the one who gives pats on the back.
It's easy to look at all the things you're doing wrong, but don't look over the things you are nailing!
I can tell you right now that you are getting many more things right, than you are getting things wrong. But I guess it's only natural to be hard on yourself and be overly critical of your results and performance, but be fair with yourself and how you measure your actual performance.
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It's Saturday, what did you achieve this week you are proud as hell but you may have forgotten to take a minute to give yourself credit for? ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป
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I'm extremely thankful to myself for reconnecting with few friends from the past after we have not seen each other for a while.
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Looking forward to read your achievements.

Ice cream lovers, can I have you attention??!!๐Ÿค—
Few weeks ago, my Ninja broke.. I've been experimenting with protein ice cream but never actually got it right ๐Ÿ˜ญ๐Ÿคท๐Ÿปโ€โ™€๏ธ Then @colleens_fitjourney and @jenna_fail tips saved my life ๐Ÿ˜‹the original recipe is from their page.
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Not only does it taste like Fruit Loops ice cream, it is a great way to satisfy your sweet tooth (you know mine is huge ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ˜„) while also adding protein from a quality source to your diet.
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Here is all you will need for this Unicorn Single Serve ๐Ÿฆ„๐Ÿจ๐Ÿฆ:
๐Ÿ‘‰๐Ÿป1 cup (224g) plain Non-fat Greek Yogurt
๐Ÿ‘‰๐Ÿป1/2 scoop Phormula-1 protein (I used Loop D Fruit flavor - link in my bio for free shipping๐ŸŽ)
๐Ÿ‘‰๐Ÿป8g SF/FF pudding mix (used banana pie flavor)
๐Ÿ‘‰๐Ÿป5g sprinkles (optional)
โ„๏ธMix & Freeze it for 40-45min
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Obviously it will work with other flavors of Phormula-1 or Level-1 too, I wanted something refreshening not too sweet at this time so reached for the Loop D Fruit ๐Ÿฆ๐Ÿ‰๐Ÿ‡๐Ÿ“

๐Ÿ‘‰๐Ÿป๐Ÿ‘‰๐ŸปResponse to my post from yesterday about my #Transformation .๐Ÿ‘ˆ๐Ÿป๐Ÿ‘ˆ๐Ÿป
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To be honest, I did not expect all the 202K reach that this post has made. it blew my mind.๐Ÿ˜Œ๐Ÿ˜‚
I deeply appreciate all the comments, both positive & negative opinions on the way I looked 2 years ago and the way I look today, with a more muscular physique.
receiving compliments from two opposite sides of the spectrum is what shows how different we all are. it proves that everyone's idea of 'great', 'impressive', 'nice job', 'gross', 'fake', 'not feminine' ..and the list goes on will differ. at that's OKAY! Obviously people interested in fitness, living the lifestyle will look at bodybuilding comparison pictures and see the work behind it, then people outside of this industry will see a girl 'bending over' (even if we know it's not what we bikini girls do lol๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿ˜‚) and have a sexist perspective on the 2 pictures side by side. which if fine again, but I'm not here for that. my #TeamMate @francescabfit made a post few days ago about how her family member was calling her out on being too puffy & this same person just told her, months later after her cutting phase, that she is currently being too skinny. (head over her page and read on it, she made a pretty damn good point ๐Ÿ‘Œ๐Ÿป)
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It's all about personal perspective and we should never ever get or feel offended by other's opinion about us.
I chose to dedicate myself to this sport. I fell in love with bodybuilding as a 22 years old girl who had terrible time getting her shโ€ขt together and to feel confident in her body at a time.
Now, that I have gained confidence, which has nothing to do with my appearance, but simply with overcoming so many challenges that were put into my life is what made me realize how powerful one can be. weightlifting can teach you so much!
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Long story short, with this #TransformationTuesday post yesterday, I wanted to show all the people who may be just starting off with their fitness journey, that hard work, dedication and good work ethic will get you results. don't get discouraged if you don't see huge results in a month or two, you can never know where the breaking point is and the "magic" will happen ๐Ÿฆ‹๐Ÿ’Ž๐Ÿ”จ
Read On๐Ÿ‘‡๐Ÿป

If there is one question Iโ€™ve been receiving daily, itโ€™s that โ€œHow you grow your glutes?โ€
I had to dig up a picture I sent to my very first coach Veronika, back in 2015 as I hired her to help me develop an athletic physique. ๐Ÿ—’NOTE: I had no desire to compete at that time, and this is the smallest Iโ€™ve ever gotten by literally starving myself (119lbs). Growing up, Iโ€™ve always had a little more extra in the back bc of genetics but there was clearly no muscle definition.๐Ÿคท๐Ÿปโ€โ™€๏ธ
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๐Ÿ“ธThe picture on the LEFT was in March, 2015 ๐Ÿ‘‰๐Ÿป and the RIGHT was yesterday in September, 2017 after 2,5 years of consistently training, competing in 4 bikini shows and taking a good improvement season after each cutting phase.๐Ÿ’ช๐Ÿป
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There is really no secret formula or magic exercise that will transform any of your muscles into a bigger, rounder and fuller one without working for it. It will take time, it will take a hell lot of work, sweat and effort. as always, consistency and willpower will get you there.
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Some of MY PERSONAL TIPS FOR GROWING GLUTES:
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๐ŸŽฏFREQUENCY: I train lower body three times a week. on the 1st day focusing on strength with rep range at 6-8 while keeping sets higher (6-8sets) and increasing weight used almost each time. On the 2nd and 3rd day mainly focusing on muscle hypertophy, where sets are lower & repetitions are a little higher 3-5 sets 8-12 reps.
๐ŸŽฏEXERCISES: I believe in Hip Thrusts, Sumo Deadlifts & Dumbbell (Glute focused) Deadlifts ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฅ My routine does not include back squats. The Hip Hinge is what will lead to the greatest glute development. Recently I also incorporated Zercher squats, which Iโ€™ve been enjoying and feeling results. Plus, you can benefit from using a Hip Circle for better isolation work. you can make small tweaks within your training but all what matters is that you're KEEP WORKING!
๐ŸŽฏMENTALITY: The training plan Iโ€™ve been following is designed by my coach, William, however the perfectionist side of me does not allow me to be done when my plan says so. What doI mean by that? well, when a certain exercise is prescribed as 3x12 I hell of sure will be doing 4 sets of 13. ALWAYS be the hardest worker in the room.โ˜๐Ÿป๐Ÿฅ‡

REVERSE DIET UPDATE:
4 weeks later ๐Ÿ‘‰๐Ÿป 4 pounds heavier ๐Ÿ‘‰๐Ÿป in a much better physical and mental place ๐Ÿ‘‰๐Ÿป with improved strength ๐Ÿ‘‰๐Ÿป with more balanced fitness life ๐Ÿ‘๐Ÿป #progress
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Last week my coach @william_grazione made a small increase on my daily carbohydrate intake which isn't very much but it definitely helps me be a little more flexible and make my job easier on creating balance in overall. The best plan is what you can customize on your personal needs, enjoy it, feel good (you have plenty of energy, your thoughts are not based around food) and stick to it for a LIFETIME!
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What is the best diet?
๐Ÿ“ŒAs I already mentioned above, the one you can do consistently on a day to day basis.
๐Ÿ“ŒThe one that fits around your lifestyle, work and social life.
๐Ÿ“ŒThe one that doesn't restrict you of major food groups in the long term
๐Ÿ“ŒThe one that teaches you how and why to eat healthy and the least amount of stress possible
๐Ÿ“ŒThe one focused on whole nutritious foods. ๐Ÿ‘ˆ๐Ÿป you see how I addressed 'FOCUSED' on whole foods? it for the simple reason that you primary have to FUEL your body with nutrient dense food sources rather than trying to eat as many processed food as you can possibly fit in your diet. Eat your potatoes before you do the math of servings of ice cream fitting your daily target macros/calories. ๐Ÿ˜‰

And definitely not the quick fix, short term
fad diet that usually ONLY empties your wallet and leaves you with negative experience. they usually end up taking you back where you started or even worse.
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So the first month of my reverse diet phase is officially wrapped up. I'll be keep continuing on training hard (which is my crack ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ˜‚) and working my way up to an improved metabolic rate, and expanding metabolic capacity as we go.
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๐Ÿ‘™: red posing suit on the left was made by the beautiful and talented @krista.haynes by @kh.customs . I'm anxiously awaiting for the next weekend to come and do check ins in the suit ๐Ÿ‘ปโ˜บ๏ธ (don't mind me I just love her bikinis ๐Ÿคท๐Ÿปโ€โ™€๏ธ)

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