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Uma dica rápida pra voces meus amigos dos ferros!!! Vejo MUITA gente fazendo errado por ai! Espero que gostem!

🔰O programa Sardinha Evolution contém 132 vídeos, 709 minutos de gravação, e dezenas de materiais em PDF para te auxiliar na busca dos seu corpo dos sonhos (Ex: Receitas Anabólicas, Comida vs Suplementos, e muito mais).

🏆 PARTICIPAÇÃO DE GRUPO FECHADO NO FACEBOOK
Todo Aluno Evolution, será adicionado em um grupo fechado comigo, minha equipe e demais alunos. Vamos falar ainda mais sobre suas dúvidas, inclusive com Lives que irei fazer exclusivo para vocês!

📜CERTIFICADO SARDINHA EVOLUTION
Após o término do programa, você poderá receber o seu certificado de participação!

Acesse www.sardinhaevolution.com.br (Link na minha Bio) ou clique em http://bit.ly/2x8VV1z

#sardinhaevolution #abs #bodybuilder #bodybuilding #dieta #fernandosardinha #foco #getstrong #justdoit #muscles #otadessa #sixpacks #treino #workout

PAUSED CHAIN SQUATS 🔗🙌🍑🔥 Set 1 : 90kg / 198lb bar weight + chains
Set 2 : 100kg / 220lb bar weight + chains
The chains added an additional 20kg / 44lb to the weight on the bar 💪 It makes the weight lighter at the bottom of the movment and heavier at the top as more of the chain links raise off the floor 💯 This is a great way to add overload because the movement becomes more difficult as your leverage improves (where the top range would normally be easier the chains make it much harder) ✅ This was a massive session - ended up being 13 sets of squats alone 😨 Not sure if @jailhousestrong is trying to kill me or help me 😂

The pic that's either your screensaver or taped to your refrigerator stopping you from eating junk food lol "💪🏽😐" #RoxxPose -
▪️Online/in-person training link in bio here: @loganperformance

Life is SO much more enjoyable when you don't set unrealistic expectations for yourself!!!
I feel such a need to have all the answers to life right now - PSA: not possible.
Last week I was praying and crying to God to eliminate my anxiety. I said "Take the reigns. Take my life, mold it into what it need be, and mold me into You". Within that prayer I felt an overcoming sense of ease. Since then, I've been living day by day knowing that my place in this world will come through trusting Him. 🙏🏽 #blessup
Financially, mentally, and physically, I am going to crush the rest of this year, and use my learning experiences to further me into the rest of my life!
I'm almost to Michigan with @jaxb___ 🐶 to see my fam bam and my boyfriend FINALLY. I cannot wait for a much needed date night with @wyattpfeifer, BCYF fair food (AKA: purely the corn dogs) with my family, and a photoshoot with @paragonfitwear in Grand Rapids 😎🔥
What's everyone's plans for the upcoming weekend?! SOMEONE HAVE A MARG FOR ME.
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"Cast all your anxiety on him because he cares for you."
1 Peter 5:7
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Backpack: @solandselene code "desbfit15"
Supplements by @uniconutrition: "desbfit" to save 20%
Clothed by @paragonfitwear: "desb" to save 11%
Join the community --> @officialpowerbuffgirls 👯
#desbfit #desbfittraining #fitness #PBG #GodIsGreat #unguardedandunbothered #strongaf #slay #roadtopro #fitspo #npcbikini #travel #photoshoot #lululemon #GodIsGreat #fitness #hairgains

Goals 🙌🏻
👑 @aesthetic_revolution 👑
DM for credit

MOST RECENT

Boa noite ogros marombas. Leg day como se não tivessemos amanha rs.
Leg press maquina horizontal unilateral 4x10
Treina como um OGRO porra.

Academia: @justfitoficial Mooca
Farmácia de Manipulação: @farmaciacapimlimao
Coach: @carrermarcio - Treino @_willgodoy
Coach Estético: @cliniclyen e Dr. paschoal
Coach Fisio: @gehcsilva @tatianesakamoto (Bruno maique)

#ifbbsp #esmagaquecresce #fikagrandeporra #shapedeogro #hipertrofia #segueoplano #treinomonstro #teamogro #fit #bodybuilder #bodyfat #bodybuilding #pernas #clinica #suplemento #cardio #triceps #queropatrocinio #comforça #lifestyle #blogger #emagrecercomsaude #supino #fortalecimento #farmaciacapimlimao #treinofuncional

Sometimes... These workouts are just therapy... Put all that shit that's going on in your life, into a workout and ya come out with a different attitude... Luckily, it was shoulders tonight. A body part that can take an absolute beating... Get your headphones in, and do the work. No excuses.
#bodybuilding #bodybuilder #muscle #legs #quads #biceps #triceps #shoulders #chest #back #aroundtheopa #ifbb #cbbf #health #fitness #getbig #mutantnation #fitfam #makavelimotivation #betterbytheday

Happy Thursday brought to you by veins & gains 💪🏼👊🏼💥🔥⚡️
You know what makes or breaks your fitness journey? Your mindset 💭 Are you going to love every obstacle you face, sore muscle, PR you hit, vegetable you eat, dessert you miss because of your goals? ❗️OR❗️ are you going to constantly complain, hate the journey, get frustrated with slow progress, despise cardio, hate healthy food?
IT'S YOUR CHOICE 🗣
It's up to you. You choose how you feel. You choose how you're going to go about your fitness journey. You choose if you're going to love it, or hate it.
All I can say is, loving the journey makes your progress come a lot faster and your lifestyle change for the better 💕🌻
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#fit #fitfam #fitness #fitspo #fitgirl #fitnessaddict #fitnessmotivation #muscle #girlswholift #strength #yourchoice #uptoyou #love #hate #fitnessjourney #gains #gym #gymlife #health #healthy #lifestyle #healthylifestyle #bodybuilder #bodybuilding #loveyourself #igdaily #instafit #instadaily #picoftheday

I really needed to sweat for a good hour after eating that hot plate! Even with no spices, no sauces, and no rice, it was still heavy ... must have been the oil they used! Now time to eat a light dinner and rest up for an active day tomorrow! I hope everyone is enjoying their Thursday evening! .
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#fit #fitfam #fitness #fitspo #fitspiration #fitchick #fitnessmodel #fitnessmotivation #gym #gymlife #fitlife #health #strong #weightlifting #lift #bodybuilder #bodybuilding #beastmode #igers #exercise #fitbody #instafit #goals #girlswholift #cardio #muscle #figure #workout #prep

Você sabe qual é a importância da ingestão hídrica no pré e pós-exercício❓🤔
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Para começar quero te dizer que se você treina, faz dieta e tem bons hábitos saudáveis mas bebe pouca água no pré, intra e pós-treino; você precisa saber que sua recuperação não está sendo eficiente; e de quebra: prejudicando sua saúde. 🤷🏻‍♂️
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Músculo precisa se água, de muita água para anabolizar, para crescer e hipertrofiar. 💪🏻
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A hidratação pré e pós-exercício é uma prática corriqueira, já que a hidratação pode trazer efeitos agressivos ao organismo, como a queda do rendimento (OLIVEIRA et al., 2012; MORENO et al., 2012)
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Assim, uma perda exacerbada de líquido corporal pode desidratação, complicações na saúde de praticantes de atividade física, sendo prioritários a regulação e monitoramento de ingestão de líquidos antes, durante e após os exercícios (GOMES, 2014).
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Ingerir água antes de dormir, de preferência natural, é muito importante; e claro, ao acordar. #ficadica ✔️
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#rafapersonaltraining #metodologiaderesultado #teamrafatrainer #motivation #motivationlifestyle #gym #action #bodybuilding #bodybuilder #lifestyle #fitness #wellness #qualidadedevida #bebaagua #ingestaohidrica #agua #training #train #fikagrandeporra #saude #promovendosaude #promocaodesaude #brasil #saopaulo #santafedosulsp

TIP DE RECUPERACION (Para aquellos que depues de entrenar solo quiere dormir): En un experimento de ducha de contraste, 1 minuto de exposición a 38 ° C de agua seguida de 1 minuto de exposición a 15 ° C de agua no afectó a las mediciones de agilidad o la recuperación física, sino que mejoró la percepción psicológica de la recuperación física. Un tercer estudio indica que las duchas de contraste pueden disminuir los sentimientos de DOMS y mejorar la recuperación en comparación con las técnicas de recuperación pasiva.Por lo menos, la recuperación psicológica alentará esperanzadamente a los aprendices para realizar ejercicio de alta intensidad con más frecuencia.

#bodybuildingmotivation #bodybuilding #bodybuilder #medellin #medellincapitalfitness #colombia #fitnessmodel #fitnessmotivation #fitness #abs #protein #gym #animalx #bodytech #smartfit #bipro #megaplex #megaplexstars #ifbb #musclemania #wabba #instafit

Mantenha o foco, não olhe para trás somente se for para ver de onde veio. Tenha em mente que só vc é capaz de mudar seu destino, faça as escolhas de acordo com o que te faz bem e não se importe com o que irão dizer lá na frente te darão o devido valor!!! @brasilmuscle @bestronger11 @stilusuplementos @darknessnation #deusnocomando #nevergiveup #nodaysoff #lifestyle #vemcomigo #personaltraining #amooquefaco #fitness #fitnessmodel #itsmylife #oldschool #nopainnogain #bodybuilder #bodybuilding #atleta #classicphysique #vemmonstro #gym #gohardorgohome #instagood #goodvibes #goodnight #like4like #esmagaquecresce

It's been a while since I posted food. Not cause I haven't been eating🐷. We took some time and enjoyed summer and company and foodie treats and it's been wonderful. But now that Giant J is dieting it's time for little J to clean up her act🙄🤷🏼‍♀️. This yummy creation has been post workout for the last 2 days. Skyr rice pudding. 1/3 cup rice, 3/4 cup skyr, 1/3 scoop vanilla protein, few nuts and berries. I'm trying to break up with oats a bit, this is a simple change. #foodie #foodporn #cleaneating #bodybuilder #bodybuilderfood #instafit #instagood #eattogrow #eattoperform #musclemaker #prepwife #dieting #shreddingseason

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