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4 days ... πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½ ... let's get this peak weak done !😜😜😜😜.πŸ˜‡πŸ’ͺ🏽😘❀️@national_gym_association #Florida hammer #nga #figurecompetitor #figureprep #figureathlete #figureathletes #figuremodel #bodybuildingmotivation #naturalbodybuilding #appreciatewhatyouhave #livelean #livelife #enjoyyourpassion #trainer #fitnessmotivation #coach #miami #fitbodiesbyide πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½

@aisakrivec πŸ˜πŸ‘―
Look what I've found! 😚❀️
#ifbbaustria #competition #figureathletes #bodyfitness #fitfriends 😊πŸ’ͺ🏻

Happy #flexfriday with this hot momma. πŸ’ͺ🏼 #Flexing at Masters Nationals with @haitian_sin_sation πŸ’•
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#mommaof6 πŸ’—πŸ’™πŸ’—πŸ’™πŸ’™πŸ’™ #fitmama #fitmoms #figureathletes #ifbb #nationals #bestself #becausegoals #fitlife

#sundayfunday isn't complete without a #selfie πŸ’ͺAnd don't mind me... I'm always tryna grow these wings and working on that #xframe πŸ™ƒ .
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Watching the @mrolympiallc was so motivating this weekend. I was so pumped just to get to the gym to hit my workout that when I was done...I was actually sad😳 But it's all done and I'm surely feeling it! Time to relax and enjoy the rest of the day before tackling the new week aheadπŸ‘Š .
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Hope everyone's has a wonderful weekend so farπŸ˜™!!

Official πŸ‡¨πŸ‡± #SanAntonioPro #IFBB #2017 @tgflex
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LINK IN MY BIO
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Photos by @danrayphoto

Take a moment and let it sink inn, this bikini is the most awesome bikini out there! Thank you so much @muscledazzle_stage_bikinis πŸ‘πŸ€˜βœŒβ€ #inlovewiththisbikini#nkfnm2017#batman#batwoman#figureathlete#figureathletes#figurebikini#fit#fitness#bodybuilding#backstage#team_bodytech

Hela gÀnget ska med! 😍 Ska bli sjukt kul att gâra denna resa med dessa fina tjejer #teamsweden#motem#bodyfitness#nordicchampionship2016#figureathletes

Throw back Oct 2014. NGA Utah and all three of us placed in the top 3. #figureathletes #teamfleks #comingback #bodybuildingcompetitors

Another day another slay- hey! Best Wishes to my girl angie! Competing in the WNBF ocean state classic today in providence!! #wnbf #competitionmakeup #figureathletes #stagemakeup #newenglandMUA

MOST RECENT

4 days ... πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½ ... let's get this peak weak done !😜😜😜😜.πŸ˜‡πŸ’ͺ🏽😘❀️@national_gym_association #Florida hammer #nga #figurecompetitor #figureprep #figureathlete #figureathletes #figuremodel #bodybuildingmotivation #naturalbodybuilding #appreciatewhatyouhave #livelean #livelife #enjoyyourpassion #trainer #fitnessmotivation #coach #miami #fitbodiesbyide πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½

4 days !!!! πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½. This is my third day low carb ... energy comes up and down .... I can't say that I'm not getting used to it because this in my fourth show this year... I AM very confident about all the process , I will have fun and enjoy this show! I'm going to WIN! πŸ™πŸ½πŸ˜‡πŸ’ͺ🏽😘❀️@national_gym_association #Florida hammer #nga #figurecompetitor #figureprep #figureathlete #figureathletes #figuremodel #bodybuildingmotivation #naturalbodybuilding #appreciatewhatyouhave #livelean #livelife #enjoyyourpassion #trainer #fitnessmotivation #coach #miami #fitbodiesbyide πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½

Take a moment and let it sink inn, this bikini is the most awesome bikini out there! Thank you so much @muscledazzle_stage_bikinis πŸ‘πŸ€˜βœŒβ€ #inlovewiththisbikini#nkfnm2017#batman#batwoman#figureathlete#figureathletes#figurebikini#fit#fitness#bodybuilding#backstage#team_bodytech

Good morning and happy #motivationmonday πŸ’ͺπŸ’ͺπŸ’ͺ .
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Sitting at 4 weeks post-show and pretty darn happy with my current physique. My workouts have been killer and amazing, increase in cals, decrease in cardio (I'm actually sad at that part lolπŸ˜³πŸ™ˆ) annnnnnndd I'm still keeping it tight (#leanbean feelsπŸ˜…) The fact that I'm able to see definitions/striations STILL at this point is all an added bonus and makes me happyπŸ˜³πŸ€— .
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Many things keep me motivated but it's really the consistency and dedication to the progress that does it for me. When I see and feel this way, how far I've come..I just know in my mindπŸ‘‰keep doing what I can do to continue to see those resultsπŸ‘Š .
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It's a new week and another chance to make things happen so #happymonday everyone and #letsgetit πŸ’•

#sundayfunday isn't complete without a #selfie πŸ’ͺAnd don't mind me... I'm always tryna grow these wings and working on that #xframe πŸ™ƒ .
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Watching the @mrolympiallc was so motivating this weekend. I was so pumped just to get to the gym to hit my workout that when I was done...I was actually sad😳 But it's all done and I'm surely feeling it! Time to relax and enjoy the rest of the day before tackling the new week aheadπŸ‘Š .
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Hope everyone's has a wonderful weekend so farπŸ˜™!!

Another day another slay- hey! Best Wishes to my girl angie! Competing in the WNBF ocean state classic today in providence!! #wnbf #competitionmakeup #figureathletes #stagemakeup #newenglandMUA

Um 4 Uhr morgens hat man eh nichts besseres zu tun, als den Olympia Lifestream zu schauen πŸ˜‚ denn Schlaf wird definitiv ΓΌberbewertet πŸ™ˆπŸ˜… Ich seh schon meine #augenringedestodes on point! πŸ’€πŸ˜­ Aber was solls... das ist es wert! πŸ˜‚
Unsere neue Mrs. Figure Olympia ist @vytamin_c πŸ†βœ¨ congrats!!! Meine Favoriten dieses Jahr waren @icandyfitbeauty @sandragrajales_ifbbpro @tinang13 πŸ’•πŸ’•πŸ’•sooo toll! Und wΓ€re natΓΌrlich auch mein Traum mal dort auf der BΓΌhne zu stehen 😌 (ja ja Katharina... geh mal besser wieder schlafen und trΓ€um weiter... πŸ˜…)πŸ˜΄πŸ’­
#mrolympia2017 #livestream #figureathletes #figureathlete #mrsolympia2017 #competition #awakeinthemiddleofthenight #gobacktosleep #toodark #tooearly #toocold #pasdion #sport #dedication #win #stage #ifbbpro

My 2 cents...Nicole should have been top 3, definitely not 5th. But Cyd did look incredible and a well deserved win❀️ Apparently, tiny waists for the win. πŸ˜‘
Figure friends, your thoughts? #foreverTeamNicole #missfigureolympia #figurecompetitor #figureathletes #olympia2017 #bodybuilding #womenWithMuscle #vegas #flexfriday

Happy #flexfriday with this hot momma. πŸ’ͺ🏼 #Flexing at Masters Nationals with @haitian_sin_sation πŸ’•
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#mommaof6 πŸ’—πŸ’™πŸ’—πŸ’™πŸ’™πŸ’™ #fitmama #fitmoms #figureathletes #ifbb #nationals #bestself #becausegoals #fitlife

So today I had an interview and photo shoot with a food and lifestyle magazine. I had a great time and really hope that the positivity of prep and competing comes across well! On another note... Oh my word these lashes are making my eyes so tired! I can't wait to wash my face! I'm a hair & make-up artist... and lashes look great... but reality for me is zzzzz! I never wear this much makeup anymore so thought I'd share this novelty... and this filter and lighting is bloody great! πŸ˜‚ does not look like me! Anyway... back to reality... Nap - Shower - GYM!

Loving all the #goodvibes today so here's my #waybackwednesday to one of the most happiest moments in my life.. standing on that stage at the #canfitpronaturals πŸ™†β€ .
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One of my fave shotsπŸ‘‰Seeing this physique motivates me to work even harder this offseason! I've got many things to improve on but one goal I'll always be chasing is obv that V-taper😳 so you know I'm putting in that work day-in and day-out! All in all, it's in the process and progress is being madeπŸ‘Š .
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Happy #humpday to everyone and keep on grinding😍✌!!

#swipeleft ⬅️ Had a blast as posing class this weekend with these wonderful ladies and of course @peterg_npcnationalifbbprojudge πŸ˜‹ . Walked away from this class with a lot of knowledge and tips to perfect and succeed in the sport I love.
I learned how to make my stage presence more feminine and instead of following movement, making it my own. (Going to take some practice but I know I can nail it!) thank you @peterg_npcnationalifbbprojudge πŸ™Œ
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Most importantly, I had the opportunity to connect with some pretty awesome ladies, who have a passion for the same as I. I'm so glad I had the chance to meet you all and wish you all the luck in your upcoming shows!! @nurse_muscles_rn @joyfitpro .
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Ahhh!! I seriously love this sport😍😍❀️❀️

Hangin out at the Bio X booth with sponsored athlete Billie Jean
#koc2017 #bioxperformancenutrition ##custombuilttraining #photoop #figureathletes #masterfigure

Such an honour to be on stage with these fine beauties!!
So proud of everyone of you, so much love and respect for the dedication you all have put in.
#figurebeauties #figureathletes #girlswholift #muscle #strongissexy #koc2017 #figiremasters #admire #shine #strong #showtime #custombuilttraing #hardwork #pose #healthy #fitness #tflers

'Cause what else would I rather be doing other then being in my suit and soaking in all the #positivevibes βœŒπŸ’• Feeling great 3 weeks post show and I'm happy with how things are lookingπŸ’ͺ it's rest day for me and progress pics are sentβœ” Now time to go adult for the rest of the dayπŸ˜…β˜• .
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Hope everyone has a great #friyay πŸ’ͺπŸ˜™!!

This single leg dead stop trap bar RDL, demonstrated here by @lpetchlee1, annihilates the glutes and hamstrings.

First, congratulations to Leslie for placing top 5 in her first national level IFBB Pro Level figure show last week. She competed against some of the top physiques in the nation and is 100% natural, having never touched any illegal ergogenic aids. For anyone thinking that it’s impossible to compete at a high level of sports or bodybuilding without the use of drugs, think again.

This particular exercise and similar movements were part of Leslie’s training routine used to sculpt her champion-level physique.

Although this specific exercise can performed with a traditional barbell, the depth tends to be slightly too extreme for most individuals. The trap bar allows a more natural range of motion due to the elevated grips. And yes you can simply elevate a standard barbell several inches however I’ve found that the trap bar variation is easier on the low back due to the loading being closer to the center of mass.

You’ll also notice that Leslie does not fully extend at the top. One, of the additional benefits and challenges of the trap bar single leg RDL’s is that you can’t fully lock the movement out at the top due to the bar running into the leg. This actually creates enormous constant tension on the glutes, hamstrings, and entire posterior chain as the lifter cannot simply rest at the top of the movement or relax their muscles. As an added bonus this is a great exercise for improving foot and ankle strength due to the balance and stability component.

You can also perform these in a constant tension fashion. This requires even greater stability due to the fact that the lifter can’t re-set their position on the floor each rep. Try performing several sets of 4-6 reps per leg during your next lower body workout. Just be prepared for a seriously sore backside.

Live well, train hard.
#strongwomen #successfulwomen #RDL #singleleg #glutes #hamstrings #IFBB #figureshow #naturallifters #figureathletes #naturalbodybuilding #physique #rangeofmotion #lowbackfriendly #constanttension #posteriorchain #footstrength #anklestrength #stability #bootybuilder #AHP

#wcw @icandyfitbeauty. Those of you who know me knows that I got into #weighttraining because of all this #beautiful #muscular and #feminen #figuregirls #figureathletes. Me as a girl from a small village in Romania I was raised to think #freeweight #training is not for girls as I will end up looking like a man. It was not until I saw all this amazingly #sexy #athletes on #bodybuilding .com till my perception changed and I have started to do #freeweight #training, and I m incredibly happy that I did. My dream forever is to be able to look #strongandsexy like this. Although I #compete in #bikinifitness I would like to one day look like a #figurepro. #health #fitness #bikini #bikifitness #bodybuilding #bodyfitness #shapeup #abs #sixpack #bootyπŸ‘ #legsofsteel #shoulders #symmetry #proportion

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