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MOST RECENT

Transformation Tuesday
Prepped by Panthers Josh Baker went from from out of shape footballer to Fitness Model in 12 weeks!
As always the first few weeks is a shock to the system as the diet & training takes their toll but once you start seeing results it becomes easier!
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To join the Prepped by Panthers Team email
Enquiries@panthersgym.com
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#preppedbypanthers #panthersteam #champions #compprep #prepcoach #prep #coaching #posingcoach #online #nutrition #competition #mindset #pro #elite #ifbb #bodybuilding #classic #mensphysique #muscularmensphysique #bodyfitness #figure #wellness #musclemodel #fitnessmodel #stageready #transformation #transformationtuesday

@jharrington08 killing it and making some awesome progress!!💪 #Repost @jharrington08 (@get_repost)
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Lately I've noticed changes in my body composition and it still amazes me.
I'll never get used to any change and to be honest I don't want to. The point where I don't care about changes in my body is the point where I stop working out and eating healthy.
You need to love yourself both inside and out or things will never work out. Having that positive attitude towards what your goals are keep you focused and keep the drive up to push harder then you have ever done.
I want to thank 5 Star Nutrition on Whiteman AFB for the motivation to keep going. Not only that but for the supplements that my body needs to perform at its optimal level all the time in and out of the gym. I hope that my association keeps growing as time goes on. ----
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@5starnutritionwhitemanafb #5star #5starnutritionwafb #athlete #asthetic #supportmilitarymuscle #dedication #fitspo #gainz #gymrat #health #hardwork #killcrew #lifestyle #mensphysique #npc #no_excuses #beastmode #classicphysique #compprep #musclemodel #contestprep #iifym

Soooo much truth behind this!
💥 I have calluses on my hands - but I am strong 💪🏻 💥 I love food too - but I’ve learned how to use food to fuel my body 🥗 💥 I sweat every day and shower endless amount - but I can breathe better ✅ If it were easy, everyone would do it 💯
#fitness #fitchick #fitnessmotivation #compprep #cleaneats #cleaneating #chickswholift #goals #girlswholift #girlsthatlift #girlswithmuscle #strongwomen #bodybuilding #bodybuilder #bodypositivity #bodygoals #weightlossjourney #healthylifestyle #weightlifting #lift #gainz #gains

Successful Tuesday done 👊
Hope you had a good one too 🤩

Online and 121 coaching slots available for February start - DM for details 🕵🏼‍♀️

Hoping that off season shoulder gains are there 🤦🏼‍♀️ and that everything will be nice and balanced come next time I step on stage 💁🏼‍♀️❤️
Wide grip smith machine shoulder press, and as always loads of lateral movements - I tend to do one form of press, 2 forms of front raises, at least 2 forms of lateral raises/cable raises/single arm raises, some upright row movement & 1-2 rear delt movement. Depends on if I’m focusing on volume or weight! I’ve trained since I was 14 years old, am a qualified PT and I’m still learning as I go 🤷‍♀️🤓
Don’t mind the weird hair flick I do that sometimes 🙃🤭😂 feat. Apartment gym music which is obvs the BEST THING EVER

Leg Day! 🙌🏾😁
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Front Squats
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Smith Machine Sissy Squats .
Dumbbell Romanian Deadlifts .
Modified Lying Single Leg Curl .
Single Leg Extension
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Business as usual.
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Mandem, don’t be that guy. Lol.
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#diet #legs #legday #legs #puregymwembley #uk #london #hypertrophy #fitness #keto #ketogenic #fatloss #compprep #training #diet #hamstrings #quads #growth #natural #natty #cutting #ketoadapted

So done some conventional deadlifts today for the first time since some point in 2016 due to my ongoing back issues. I used to always try and force myself back into training heavy but now I’m not sacrificing progressing the rest of my training just to accommodate 1 or 2 exercises. Managed 4 @ 200kg which is still pretty good considering having not done this specific movement in a while but I’ve came to the conclusion that I’m going to focus on sumo deadlifts in the future. Sumo deadlifts unlike conventional deadlifts deloads the spin and allows me to fire up through the movement more with the posterior chain of my legs with the support of my quads giving me virtually no pain.
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It’s all good and well being able to lift heavy but being crippled for a few days and being in pain even standing up is never fun. Sometimes you need to listen to your body and adapt to ensure proportionate progression and not regression in all areas just because you want to focus on the progress of one exercise or muscle group.
#markstrathernpersonaltraining #bodycompositioncoach #transformation #coaching #personaltrainer #glasgow #coach #nutrition #flexibledieting #bodybuilding #compprep #nutrition #foodprep #dieting #ukbff #pca #wbff #miamipro

DIET DIARIES
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If you saw my story today, you’d have seen that I let loose on a diet revelation. As competitors, we spend months (if not longer) after a show getting to a healthy happy headspace, where the healthiest of us will usually say that we love our bodies the most when we are fuelled, nourished and strong🍑In the depths of our off season.
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And then we diet again…👀
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We go through the new cycle of hunger (which is a must), deprivation (which is a must, no matter how flexible you are), and continual self-analysis of our physique. We forget that it was once ‘normal’ for us to love our bodies, treat them well and encourage them to grow and prosper (totally OTT but you catch my metaphorical drift).
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SO WHY? What is your WHY?
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As a 30 something female, my main goals for my body are:
🍣Health🥑
❤️Love❤️
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So where does competing fit? It serves it’s purpose for ME. And those reasons are for my own. But what are yours?
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If you’re stepping on stage this year, please, please don’t do it as a way to love your body more, because you think that will come with being lean. It doesn’t. You may learn to love yourself more in the process, you will learn so many psychological strengths that you won’t know how you survived without them, you will challenge yourself and be proud of yourself. But you will not, at least in the short term, love yourself more. BE IN THE KNOW.
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Emiliabikini@gmail.com
www.emilia.fitness
Link in my bio @emiliathompsonphd
EmiliaJL87 for 40% off at www.ONacademy.co.uk
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#diethack #iifym #goals #transformationtuesday #selflove #mindset #reversediet #optimumnutrition #transformation #teamON #pca #bodypower #pcaarmy #compprep #transformation #ukaesthetics #strongnotskinny #girlswithmuscle #shelifts #bodybuilding #bikini #bikiniathlete #fitspo #fitness #health #gym #girlswithmuscle #glutes #chicksthatlift #workout #iifym

First exercise of today session was ass to grass squats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Never normally go this deep and the today’s rep & set range was 4x4 something completely new to me. This is going to become familiar over the next 8 weeks of training 💪🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@gabe_performance is this worthy enough for you? 😂

Time to get back on that Individual floor again ▪ European Champs this weekend - this time, I am ready. 👊 #noexcuses
#focusonwhatyoucancontrol

#compete #ready #bringiton #excited #roadtrip #team #individual #competition #Europeanchampionships #compprep #girl #strong #fitness #wod #crossfit #crossfitgirl #crossfitcompetition

Hardwork is rarely ever pretty, neat or convenient. Matter of fact, it never is. It is sweaty, ugly, unrelenting, challenging and in some circumstances painful. But pain is required for any sort of growth or progress, so you must learn to embrace it and it’s lessons BUT never underestimate it. Work ethic is what sets apart champions from the average and will push you past boundaries you didn’t know you were capable of exceeding. Everything is EARNED, there are no silver platters here. Give your best effort everyday, no excuses - and you will continuously evolve into a better version of YOU everyday too. The grind does not give you what you do not EARN. Work hard, suck it up, then work harder.
Have an amazing start to your week everyone! 💖
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Custom Online Programs / Nutrition Plans / + Training Guides: visit 🖥 www.kikivhyce.com
or email me at 📩contact@kikivhyce.com
Get 15% OFF your first Training Guide using code KVF15 - link in bio ---------------------------------------------------------
TURN ON POST NOTIFICATIONS ⇗
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Snapchat 👻 @ kikicupcake
Email 📧 contact@kikivhyce.com
--------------------------------------------------------- #selfie #compprep #vhycemuscle #tallgenetics #musclethick #goldenerafemale #classicfigure #femaleaesthetics #femalebodybuilding #femalefigure #womensfigure #musclegirls #fbb #aesthetics #fitness #athlete #girlswithmuscle #physique #training #motivation #muscle #glutes #booty #bodybuilding #strong #girlsthatlift #figure #flex

Lately I've noticed changes in my body composition and it still amazes me.
I'll never get used to any change and to be honest I don't want to. The point where I don't care about changes in my body is the point where I stop working out and eating healthy.
You need to love yourself both inside and out or things will never work out. Having that positive attitude towards what your goals are keep you focused and keep the drive up to push harder then you have ever done.
I want to thank 5 Star Nutrition on Whiteman AFB for the motivation to keep going. Not only that but for the supplements that my body needs to perform at its optimal level all the time in and out of the gym. I hope that my association keeps growing as time goes on. ----
----
----
@5starnutritionwhitemanafb #5star #5starnutritionwafb #athlete #asthetic #supportmilitarymuscle #dedication #fitspo #gainz #gymrat #health #hardwork #killcrew #lifestyle #mensphysique #npc #no_excuses #beastmode #classicphysique #compprep #musclemodel #contestprep #iifym

My happy ass is going to continue dirty bulking until March 13th, where I'll then start a 16-week cut. I'll then do another 8-week mini bulk, this time clean. After that, it's crunch time where I'll cut until my first NPC bikini show. 😍 I've decided to do a show for multiple reasons but among them includes the fact that just over a year ago, I came home after graduating college the heaviest I've ever weighed - 196 pounds at 5'6". Even though shortly after that, I worked hard to lose weight and got down to 156, I've still never worn a bikini confidently without shorts to cover my legs or a shirt to cover my stomach. I want to take my fitness to the competitive level and push my body to become all it can be. I want to pose confidently on a stage in a bikini and showcase my success, my blood sweat and tears, my physique and, most of all, these Hively muscles I used to loathe but have grown to absolutely adore. I'm doing it for me, to continue what I started, to not ensure I don't just lose the weight and stagnate but take it to the next level. 😍💖🤗💪 This may not be the most optimal program plan but I'm no pro. I'm absolutely an amateur and I'm excited to trial and error this on my own - well and with my beloved @swollenham_lincoln and some of the Stax crew.
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#fitnessaddict #fitness #fitspo #instafit #fitgirl #fitfam #lift #lifting #girlswholift #girlsthatworkout #ironaddict #gymrat #workout #legday #booty #fitnation #fitgirl #fitchick #werk #beastmode #grind #gymflow #muscles #physique #justdoit #slay #trainharderthanme #workout #NPC #NPCbikini #compprep #letsdothis

Thinking about competing?
Just about to drop some home truths💪🏼:
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🏋🏽The lightest person on stage doesnt win.
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🏋🏽The person who lifts the most weights also doesn't win.
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🏋🏽The person who gets the most likes on IG doesn't win.
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🏋🏼‍♂️The person that mentions how hard they are working the most doesn’t win.
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🏋🏼‍♀️Judges don't care about your BPI sponsor or gym shark leggings.
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🏋🏼‍♀️Holding water wasn't your issue - you just weren't lean enough
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🏋🏽Periods of dieting don't come in multiples of four.
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🏋🏼‍♀️Most competitors are way too trigger happy using dieting tools too early on.
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🏋🏽More cardio is not always better.
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🏋🏽Natural competitors besides the genetically gifted will need to diet for twice as long.
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🏋🏼‍♀️The art of competing isn't about how much fat you lose, its about how much fat you can lose and how much muscle you can maintain.
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🏋🏽If you are finding prep hard, do NOT blame your coach. You signed up for this.
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This is my client Katharine @kmfinch85 . She is 23 weeks pregnant. She has been training with me since she received the good news 💪🏻
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Despite what some may believe, SAFE EXERCISING IS NOT A HARM TO YOUR BABY.
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Actually, the research shows that fitter moms have shorter labors, less chance of preterm labor, fewer complications, and shorter hospital stays.
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Ever better news is that fit moms have healthier babies. A recent study showed that exercise during pregnancy might program a baby’s heart to resist cardiovascular problems later in life, because they have stronger blood vessels.
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Also, Pregnancy saps your energy. Regular exercise can help you get through your daily tasks easier. That's because exercise strengthens your cardiovascular system, so you don't tire as easily and you have the energy to ride out stressful times. And with strong, toned muscles, you don't need to put in as much effort to engage in any activity, whether it's grocery shopping or sitting through meetings at the office.
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Having strong muscles also helps your body cope better with the aches and pains of pregnancy. .
Exercise can also make you feel better by producing a feel good hormone known as serotonin. Which can help with any down spells!
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Finally, what better way to help your own self esteem during the “weight gaining” phase than working on your body and making it feel good throughout?
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DON’T SHY AWAY FROM EXERCISE.
Just be sensible and listen to your body. And have someone with you to WATCH your form and make sure you are safe! 😊
@zf_coaching_ @premiergymcoalville #zfcoaching #pregnancy #personaltrainer #onlinecoach #proud

This is how I cardio! Keep it interesting with different group fitness classes. How do you cardio? #250kchallenge #250kchallenge2018 @optimumnutrition @bodybuildingcom #bikinicompetitor #compprep #bikinicompetition #npc #nocbikini

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