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#fitfreak

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When nobody celebrates you .. celebrate yourself . When nobody compliments you , then compliment yourself .its not up to other people to keep you encouraged. It's up to you . Encouragement comes from within 鉂わ笍 I strive everyday to become better than the person who I once was . #fitness #fitnessmotivation #fitnessjunkie #transformation #keepgoing #weightlifting #weightlossjourney #weightloss #diet #dietiseverything #motivation #sundayfunday #keepgoing #keepfocus #beforeandafterweightloss #happiness #fitfreak #operationgetfit

Moja opinia? 馃槒 馃槑 sztossik 馃槺 馃挭 dzia艂a! Kondycja mojej sk贸ry w艂os贸w i paznokci jest teraz bez zarzutu馃槑馃槏馃檲馃檳馃檴鉂わ笍. Z czystym sercem polecam #premiumcollagen od @naturalspharm! 馃槝馃挌馃挌馃挌
#polishgirl #polishboy#polskadziewczyna #polishbeauty#poland #polishwoman #艂贸d藕 #lodz #warsaw#warsawgirl #wroclaw #gdansk#szczecin#gdynia #krakow #katowice #tagsforlikes #fotooftheday #motywacja #angel #fitnessaddicted #healthychoices #love #mi艂o艣膰 #instagood #fitfreak #fitgirl #polska #bialystok

Few pics from my posing session today. Still got some work to do but very excited to step on stage! Something I've wanted to do since I was just a kid was follow my fathers footsteps and be a bodybuilder. Can't believe it's all finally coming together 馃檶 thanks again everyone for all the support I appreciate it so much!




#fitness #fitfam #bodybuilding #classicphysique #npc #gainz #fitnessmodel #dreams #gym #workout #motivation #inspiration #fitfreak #positivevibes

SO HAPPY I got to do mitt work this morning 馃檶馃徑 鈥


鈥 holding mitts 鉁嬸煆解湅馃徑 @corleyhmt

Jutro juz na trening!!! Moze mi si艂owni臋 zostawi膮 troch臋 d艂u偶ej otwart膮.....馃槀馃槀馃槀 .
MOI DRODZY! Na instastory juz info odno艣nie wygranych w konkursie @wildchildwear 馃挅 .
GRATULACJE DLA WYGRANEJ! 馃槏馃槏馃槏馃槏馃槏馃槏 .

Dzien dobry w poniedzia艂ek 鉂わ笍 Mimo 艣redniej (bardzo 艣redniej nocy 馃檲) humor dopisuje 馃槑 (@obelek21, musisz tak chrapa膰? 馃槀) i nawet mimo tego, ze zaczynam m贸j beztreningowy tydzie艅 albo dwa. Lenistwo? 馃 sk膮d偶e. W dni bez treningu jestem chyba bardziej aktywna ni偶 z 馃槅 ale to chyba psychika tak dzia艂a 馃檲 pow贸d jest taki, ze i ja musz臋 nabra膰 dystansu, ostatnio bardzo du偶o rzeczy mnie irytuje i chce nabra膰 dystansu, mie膰 po prostu to wszystko gdzie艣. 呕eby nie by艂o, nie irytuje mnie moje cia艂o, albo to, ze nie widz臋 progresu 鈽猴笍 mam teraz na g艂owie przeprowadzk臋, urz膮dzanie mieszkania, powr贸t na studia, prace, moje podopieczne, pasje, 偶ycie prywatne i siebie, wiec nudzi膰 mi si臋 na pewno nie b臋dzie 馃槒 po prostu czasami trzeba odpu艣ci膰 i nie wkurza膰 si臋, ze tylko my mamy takie nudne 偶ycie 馃槀馃槀馃槀 Mam nadzieje, ze Wy tez pozytywnie rozpocz臋li艣cie tydzie艅? 鈽猴笍 DUUUUUUZO U艢MIECHU! 馃槝

Taking #Bae @iamjennyhofit 鉂わ笍 through 3 mobility drills and 3 key exercises that we should all be doing! #SwoleMate slide through the videos to see all 3! ----------------------------------------------------
Video 2:聽Instruction & benefits Video 3: instructions & benefits on YouTube: Mendez Fitness Pro ----------------------------------------------------
Atomic Frogs: Hip Mobility Drill
* opens up the hip capsule * stretches the muscles attached to the hip
* Improve the bottom position of your squat
* slowly rock back and forth about 8-10 times and don鈥檛 force rage of motion let it build up and then bring it back and hold that stretch for about 30 seconds. Make sure to contract the glutes when seating back on this stretch which will help with creating more force in your squat and improve your gluten from dumping underneath at the bottom of your squat aka (butt wink)
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Book Openers: T-Spine Rotation (improve thoracic mobility) * improves thoracic spine mobility * stretches out chest and front of shoulders
* make sure to follow your hand with your eyes as you open up your arm to the other side
* make sure to inhale at the beginning of your movement and excel at the end of the movement dropping your shoulder down to the ground as far as it can go. The exhale at the end will help with creating more range of motion. * make sure your legs are nice and stacked on top of each other as your performing your movement. Make sure the top leg does not come off the bottom leg. If thats begins to happen 聽this will allow us to see compensation in the body and your end range of that motion. ----------------------------------------------------
Wall Slides: Shoulder Mobility:
* Against a wall stand straight with your back, legs, glutes, and head touching the wall at all times. * Make sure your glutes are squeezed * Draw your rib cage in (brace your core) to prevent rib flaring * make sure your hand and fingers are sliding up against the wall
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#MendezFitness #MFPRO #iamjennyho #MotiveSportswear #HealthIsWealth

MOST RECENT

"Wczoraj to ju偶 historia, jutro to tajemnica, a dzisiaj dar od 偶ycia." 鉂

Korzystaj z wszelkich mo偶liwo艣ci jakie daje Ci los! 馃憡 Bez wym贸wek! Pocz膮tek tygodnia mo偶e by膰 pocz膮tkiem czego艣 wielkiego! Wejd藕 na drog臋 do swojego sukcesu! Tylko Ty mo偶esz to zrobi膰!馃憡 Po dw贸ch dniach bez treningu, przyszed艂 czas na ci臋偶ary. 馃挭
#afterworkout

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#polishgirl#instagirl #smile #longhair #motivation #motywacja #fitmotivation#gymmotivation #gym #love #trening#fitness #fit #fitfreak #fitnessfreak#abs #po艣ladki #ci臋偶ary #sztanga #strong #slim #model #fitmodel #polishmodel #makeup #missyou

Happy birthday Pooja. Hope your day is filled with lots of champagne, love and well wishes for the coming year. So glad to have a bubbly personality as you be my friend 鉂わ笍鉂わ笍
#birthdaygirl #dapper #bar #cocktail #geek #style #mensstyle #dandy #suave #fitness #beard #selfie #ootd #ootn #wtwt #potd #picoftheday #swag #instahub #jacket #iphonesia #latergram #fitspo #spain #newyork_ig #spanish #nycgram #champagne #wine #fitfreak

Cze艣膰 Kochani鉂
Wstawiam w ko艅cu obiecany przepis na mufffinki dyniowe 馃巸Oczywi艣cie zapisalam przepis,ale mi sie usun膮艂 i teraz lece z pami臋ci, mam nadzieje,ze nic nie pokrece:
馃敻400g puree z dyni
馃敻300g m膮ki ry偶owej
馃敻120g ksylitolu
馃敻2jajka
馃敻100g rozpuszczonego oleju kokosowego
馃敻60g mleka
馃敻pdp
馃敻odrobina aromatu waniliowego
I to chyba tyle馃槢 Mieszamy wszystko razem i pieczemy ok. 20min w temperaturze 190掳. Mi wysz艂o 18sztuk. Maj膮 sporo kcal, bo jedna ma ok 135kcal, bez dodatkow ale s膮 mega pyszne鉂 a je艣li planujecie wcinac bez maselka orzechowego to polecam do masy przed pieczeniem dodac przyprawe do piernika, wtedy 偶adne dodatki nie s膮 potrzebne馃槏
Mam,nadziej臋 偶e jeste艣cie pelni sil po weekendzie馃槉 ja ju偶 od rana krecilam cardio a teraz kawka i mo偶na lecie膰 z tym dniem鉂
Mi艂ego Poniedzia艂ku鉂

#zdrowo#zdrowywybor#zdrowejedzenie#zdroweprzepisy#zdroweodzywianie#health#helthylifestyle#czystamicha#trzymammiche#fit#fitfreak#fitfood#foodlove#foodporn#gym#gymgirl#foodpic#instagood#followmyig#instafood#instafriendly#motywacja#workout#food#fit#fitmum#fitfood#si艂ownia#betterchoice

馃敟Excuse moi si je prends de l'avance, mais parfois il faut accepter le fait que certains travaille 10 fois plus dure 馃槍 .
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. 馃敟Les douleurs et les sacrifices font aujourd'hui partie de mon quotidien, je ne fais pas semblant, je n'essaie pas d'attirer les regards, mais je bosse, et je bosse, et je continuerais de bosser, je ferais tomber les go没tes de sueurs jour apr猫s jour ma d茅termination n'a plus de limites et, c'est loin d'锚tre termin茅, Bulking Mode. .
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#fitness #fit #bodybuilding #mensphysique #menshealth #pumping #playhard #shredded #shredzarmy #aesthetics #basicFitBe #Beast #motivation #Mywargymwear #ifbb #wbff #arnoldclassic #supplements #awesome #amazing #Bodyfitness #fitfreak #fitnessworkout #sportnutritionbxl #champion #addictsportnutrition #fitfam #nopainnogain #gymmotivation #eatclean

Ostatnio go艣ci艂y si臋 u mnie domowe burgery....ale to takie 100% #homemade 馃槑
No i kurcze....dla mnie zdecydowanie, niepor贸wnywalnie, bezprecedensowo g贸ruj膮 nad wszystkimi innymi kupionymi "na mie艣cie" 馃槉 Nie do艣膰, 偶e syc膮....czego nie mog臋 powiedzie膰 o tych z Maka lub KFC, to jeszcze znamy w 馃挴% ich sk艂ad i wiemy, 偶e s膮 zdrowe 馃榿
Mo偶e ich zrobienie nie trwa tyle co zakup fast food贸w...ale wed艂ug mnie, ich przyrz膮dzenie zajmuje wcale nie tak du偶o czasu 馃槈
Przepis na bu艂y macie kilka...mo偶e kilkana艣cie post贸w ni偶ej 馃槅
Mi艂ego dnia wszystkim! 鉂

#fitfreak#fitfam#fitburgers#fitfood#fitgirl#healthyfood#healthy#fitnessaddict#zdroweodzywianie#zdrowejedzenie#zdrowojem#burgery

馃帀 馃槏 馃挭馃徑 TRANSFORMATION 馃挭馃徑 馃槏 馃帀

Amazing transformation from Frankie 馃檶馃徏

Huge Well done , proof that training consistently and being smart with your diet can guarantee you results !! 鈥
Keep up the great work 馃榾
鈥 猸愶笍猸愶笍5% body fat lost 猸愶笍猸愶笍 over 7kg in weight lost

馃敟馃敟馃敟 WOW 馃敟馃敟馃敟

#gymelite #glutes #bum #motivation #fitnesstips #health #fitness #dietfood #bodytransformation #followstgram #motivation #calories #ripped #gym #gymsharks #followme #fitfam #fitfreak #lift #lifters #girlswithmuscles #weights #facebookpage #weightloss #coffee www.facebook.com/gymeliteofficial

6am and 7am morning groups all done and dusted this morning. 鈥
About to enjoy a chilli and black bean protein rice pot an a black coffee for breakfast.

These protein rice pots are a total life saver!

Only 拢3 and cooked from frozen in only 3 mins! 鈥
#gymelite #glutes #bum #motivation #fitnesstips #health #fitness #dietfood #bodytransformation #followstgram #motivation #calories #ripped #gym #gymsharks #followme #fitfam #fitfreak #lift #lifters #girlswithmuscles #weights #facebookpage #weightloss #coffee www.facebook.com/gymeliteofficial

Na 艣niadanko polecaj膮 sie pankejki dyniowo-bananowe na m膮ce kukurydzianej b/g podane z gor膮c膮 czeko艣liwk膮 i bananem 馃構馃憣
呕eby jeszcze 艣wiat艂o pozwala艂o zrobi膰 przyzwoit膮 fotk臋 ... jeszcze bardziej kocha艂abym jesie艅 鈾ワ笍
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#pancakes #breakfast #pankejki #glutenfree #czekosliwka #autumn #smakijesieni #love #pumpkin 馃巸 #placuszki #fit #fitfam #fitfood #fitgirl #fitfreak #fitdeser #fitfamily #fitspiration #fitmotivation #diet #dieta #polakg艂odnypolakz艂y #polishgirl #polskadziewczyna #instawoman #instagirl #girl #woman #healthyfood #healthylife

BALANCE 馃挴Yes I've spent whole day chilling, and yes I'm holding an icecream there heyoooo 馃檰馃徎 Since I've learnt how to balance hard, productive days with those during which you can empty your mind, life looks completely different 馃憣馃徏Make sure that you work hard for what you want to have everyday, then you appreciate and rest with the piece of mind being proud that you did so much 馃憦馃徏Plus, live in an amazing city, then you don't feel bad coming back to it from your holidays 馃槍 #londonlife 鉂わ笍 How was your weekend my lovelies? 馃槝

馃敼R脫WNOWAGA 馃憜馃徏Tak, sp臋dzi艂am ca艂y dzie艅 chilluj膮c i tak, trzymam loda w r臋ce 馃檲 Od kiedy nauczy艂am si臋 jak r贸wnowa偶y膰 ci臋偶kie, produktywne dni podczas kt贸rych mo偶esz opr贸偶ni膰 umys艂, 偶ycie sta艂o si臋 zupe艂nie inne 馃憣馃徏Pracuj ci臋偶ko na to co chcesz osi膮gn膮膰 ka偶dego dnia, a b臋dziesz odpoczywa艂 ze spokojem ducha i dum膮, 偶e zrobi艂e艣 a偶 tyle 馃檶馃徏 Plus, mieszkaj w cudownym mie艣cie, a nie b臋dziesz czu艂 si臋 藕le wracaj膮c do niego z wakacji 鉂わ笍 Jak min膮艂 Wasz weekend?!馃槏




#polishgirl#fitness#workout#training#body#girl#blogger#fitfam#fashionblogger#ootd#fit#look#fitgirl#fashionista#outfit#fitfreak#streetstyle#booty#gym#fitnessmotivation#fashion#ukfitfam#photography#style#model#fitspo#beautiful#inspiration#motivation

Morning guys! How r You this monday morning? I cant help the feeling that winter is coming real quick but I can't say I'm upset about it 馃槵馃槵馃槵 waiting for those cosy, cold winter evenings after busy days when you can just seat down with the hot cup of tea 鈽猴笍鈽猴笍鈽猴笍
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#gymsharkwomen

Good morning and have a nice week 馃槑
Model: @veronicabielik
FOLLOW 馃檹 @secret.luxury.life

6am and 7am morning groups all done and dusted this morning. 鈥
About to enjoy a chilli and black bean protein rice pot an a black coffee for breakfast.

These protein rice pots are a total life saver!

Only 拢3 and cooked from frozen in only 3 mins! 鈥
#gymelite #glutes #bum #motivation #fitnesstips #health #fitness #dietfood #bodytransformation #followstgram #motivation #calories #ripped #gym #gymsharks #followme #fitfam #fitfreak #lift #lifters #girlswithmuscles #weights #facebookpage #weightloss #coffee www.facebook.com/gymeliteofficial

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