#fitchicks

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Going on holiday? Read this‼️
It's amazing how much your body can change when you actually stick to something πŸ™ŒπŸΌ
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...There's absolutely no magic here. There is no shortcuts, easy ways out or pills that can be taken to get results. You gotta work πŸ’ͺ🏼& realise that your inputs determine your output. The more effort you put in, the more reward you will get out. Simples! I stuck to my training and macros, and the results paid off!
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The left was right after I got back from holiday (I was away for 4.5 weeks). The reason why I could change my body in such a short period of time was NOT because I did anything extreme or crazy (all that kinda stuff is stupid& dangerous): I simply got back into my normal routine!
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On holiday, I was training, but not properly due to limited equipment in hotels & on the cruise ship. Now, I'm back on the #StrengthFeedGuide and I am feeling STRONG again πŸ™†πŸΌ. On holiday I was eating whatever the hell I wanted: and it was a LOT. Like, way above what a healthy calorie surplus would be. I have uploaded a full day of eating YouTube vid from the cruise, so check it out: the link is in my bio @laurenfitness. Anyways, I inevitably gained body fat while I was away... and the reason why I wasn't worried about this fat gain, is because I knew how easy it is to get back into shape after holiday!
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Getting back into my NORMAL is what got me into the shape I'm in on the right. I've been hitting my maintenance macros, and actually being HONEST with it. I didn't track on holiday πŸ™…πŸΌ (who da hell even does that πŸ˜‚), but before I went I was being way too loose on myself. And it ended up causing me to get angry with myself. But that's because my mind wasn't in it, and I kept thinking that going balls deep into a pint of ice cream was 'balance'. No, moderation is balance: overindulgence is not.
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So, if you're going on holiday or have lost touch with your goals, don't worry! Get back to your NORMAL & your body will get back to its own normal. But remember, being too strict is no fun, & being too loose will hold you back from getting to where you want to be πŸ™ŒπŸΌ #StrengthFeed
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(Ps yes I fake tanned OK LOL)

These exercises are very effective for your legs and glutes!! Excuse the sweat, but I guess that's a good sign that you are working hard! Tag your workout partner and try it! If you really want to do it you'll find a way, if not you'll find an excuse. Slow and controlled movements. (Video is sped up) (4x 12 reps)
Pineapple 🍍 BCAAS on my bottle @1upnutrition #1upnutrition
Sale: Buy one, Get one 25%OFF + Use code HEIDY to save an additional 20% OFF
🎧 Ozuna| Tu Foto -
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-#Heidyespaillat#sundayworkout#sundayfunday#sumodeadlift#smithmachine#gymshark#bodybuilder#healthy#womenthatlift#goodmorning#sundayfunday#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday

I used to think I would never fit into forever21s normal range of clothes because they looked like they were made for infants... well- I'll take being wrong this time 😍

Throwback to this gem πŸ’ŽWHAT DO YOU SEE?? πŸ˜‚
πŸ‘‰ follow @the_unnaturals_officials πŸ”₯

You can't read the shirt but it says "vegan buns" and matches my black "vegan buns" leggings. All black everything. Didn't know what to do with my arm. Couldn't decide which selfie. So here ya go. Selfie and selfie 2.
πŸ–€ Get your vegan buns tops & leggings at @iapparel

Lines and curves in Central Park on a beautiful summer day ❀️ there was some pretty great background music playing while I was here - you can still catch it on my stories, along with more pretty pics from my walk through the park 😍

Every Day... All The Time... Stay Flexin... Play Hard...
No Limits On The Next Level #YouGotThis #NextLevel @nl.accessories βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
Detox Rejuvenation Therapy by @edgeweightlosshouston
Powered by @gatsupplements Nitraflex & MuscleMartini #TeamGAT
Tissue Work/Fascia Release by @bodymechanicmvp
Recovery @icryo @drdavis
@worldtanningclub @death_squad_dames @fitnessmodelsdotcom βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– #ThickFit #Physique #FitChicks #Training #HustleHarder #Swole #BeastBuns #Thickness #PurposeDrivenLife #Quads #Why #GirlsWithMuscle #AllTheThings #Focus #Relentless #Gains #Fitspo #Gym #Motivation #VintageLoyalty #SundayFunday #SpiritualBadass #SillNotAsBasicAsYouBitches
#HappinessIsPriceless #ObsessionOfProgression

I am so stoked y'all. @zaful bikinis are actually legit and I am 1000% in love with all 3 😭 I've heard so many different contrasting reviews on these so I decided to take a chance and get some since all together it ended up only being $40 and now I'm obsessed. GET YOU SOME (also thnx @ashleybarron.fitness for recommending @rossaselftanning so now I no longer look pasty 10/10 fav selftan)
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#fit #fitfam #fitness #fitgirls #fitchicks #instafit #igfit #girlswholift #girlswithmuscle #zaful #glutes #workout #instagood #picoftheday #love #health #healthy #iifym #iifymgirls #flexibledieting #gym #gymtime #gymlife #motivation

MOST RECENT

They see pictures. They say 'goals'. Bitch I'm who they tryin to b. πŸ‘€ ................#NailsOnFleek πŸ’…πŸΌπŸ˜ They really got more of an aqua/turquoise color in real life tho. On sum #mermaid shit 🐬

My #PdJade is getting flatter! I stray away from this trick because I'm not super flexy but I'm kinda proud of myself! Thanks @danceasaur for teaching the pretty flow and allll the tricks at @bodyandpole #SundayFunday #polelevel3 #poledance #polefitness #poleflow #polefluidity #blackgirlspole #BodyAndPole #badkitty #badkittypride #weekendwarrior #fitchicks #NotSoFlexy

I've been Picasso'ing the heck outta everything this weekend and I haven't washed my hair in idk many days

2nd attempt 55kg and finally an above bodyweight bench πŸ€— i got back cramps mid lift so happy I got it!
#povertybench#benchfordummies @ptcsouthmelbourne

Hot summer days just got so much better! 🏊🏻🌊
#pittypoolparty

β˜•What an amazing two weeks with my mom. It was much needed. Now, I am back in Nor. Cal, settling in, and reminiscing the good time I had by sorting through all my souvenirs. The best souvenirs being all my photos! πŸ–€πŸ“· I am lucky that I have a place to call home in So. Cal, Nor. Cal, and now, Hawai'i. Everyone made me feel like I belonged (got my kama'aina/local discounts!), and I always have felt such a close connection to Hawai'i because of my mom. πŸ‘©πŸ»πŸ’• But, I am still a Cali girl, and it feels so good to be back with my babies, @tueydickerson . πŸ‘¨β€πŸ”§πŸΆ
#selfiesunday #reflection #hawaii #california #home

The minute you decide to take a family photo on vacation is when someone decides not to cooperate, am I right!? πŸ˜‚
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Traveling with our kids is an adventure for sure and we are making plans for our next big trip with these bugs soon. We have our sights set across the Atlantic and can't wait to explore more of this world together!
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Where are some of your favorite places to visit in the #UK?

This is me missing that "after getting a tattoo" feeling and now I need a new one. But here's the classic Lizzie pose with a peek of that tattoo. Today is shoulders so I probably won't be able to do this pose for a good two days. πŸ‘ŒπŸ»

Reppin @nanciesmusic at the gym. Music and clothes for every occasion. And yes...that is a bathroom gym selfie. Admit it, you're jealous. πŸ˜‰ @atrialrecords @karenspirit #bathroomselfie #girlswholift #gymgirls #fitchicks #fitmedics #gottalifttocarryyourass #ihopenoonewaswatching #thatwouldbeawkward

BootyQueenPT tops πŸ’πŸΌ If you aren't a client of mine but would like one of these tops dm me today! πŸ–€

>>DECLARATION POST<< I went to an event on Saturday that really set a few things straight in my head πŸ’­ and in my heart ❀️ βœ”οΈAs you probably already know, I'm legitimately and literally obsessed with helping women get healthy and fall back in love with themselves πŸ™πŸΌ so here goes:
⬆️I'm about to up my presence, my passion and intentions on my social media.
πŸ™‹πŸ»I'm going to show up more, I'm going to share with you more real life transformations and more before and after stories.
🌺I'm going to show you how incredible Nutritional Cleansing is!
🌱I'm going to share with you a deeper level of what this program is doing for men and women all over the world and I'm going to pour so much love into all things Health & Wellness.

I am going to do this because if it means I'm able to reach out and help impact even just ONE more life, then I know that I'm doing something right.

I know that some people may not like my positive, health & wellness related posts, which is why I share this, so please, if it's not something your in to, unfollow me, I will not be offended πŸ‘ŒπŸ½

So glad I can finally play around with bench pressing! Decline & incline are my current faves.. baby weights of 25kg!! But for me this is a huge improvement on not being able to even press a 13kg bar due to recurring shoulder injury!! #win #gains #concretehealthandfitness #fitness #fitnessmotivation #fitchicks #declinebench #rehab #trainingwithbae

Gonna miss this view but I have s*** to pursue. You sometimes have to stop, take a breather, then jump right back in. Onward & upward. πŸ˜ƒπŸ’šπŸ™ŒπŸƒβ€β™€οΈπŸ’¦πŸ‘Ÿ
#lovecity #stjusvi #vinice #views #hardlyhome #travelfly #upintheairlife #getfitwithnita #fitchicks #naturelover

Don't worry Matt it won't bite you. It's just a fluffy little microphone.
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Spent Sunday evening filming with the @thailandfitnesschallenge crew at the @theedgeboutiquegym. No idea what I was laughing at, but hopefully it was caught on camera. πŸ˜‚ Thank you @patientcena for capturing this photo.

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