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A well built physique is a status symbol it reflects you work hard for it, no money can buy it, u cannot borrow it, u cannot inherit it , you cannot steal it, u cannot hold onto it without constant work it shows discipline it shows self respect it shows patience work ethic & passion . that is why I do what I do💪🏻😎 #fitnessmodel #fitnesslifestyle #dreambody #bodygoals #fitnessmotivation #abscheck #leaning #leanmuscle #leanbody #sikhmodel #sikhmuscle #delhi #chandigarh #punjabiswag #punjabimunda #jattsira #leanmachine #fitsporation #fitfam #fitstagram #workhard #alphamale #alpha #freelancemodel #like4like #l4l #onlinetrainer #nripunjabi #mensmodel #fitnessfreak @joesthetics @ryanjterry @ulissesworld @tomocoleman @sergiconstance @maxthebody @sikhmuscle @powerathletesupplements @fit_indians @the_aesthetic_indians @i.am.andy

A painful past doesn't have to define you, but you can let it refine you. You can cut your ties and set yourself free from it, or it can strengthen who you are today. It's your choice to bury it in a field and walk away lighter, or stand on it as your platform to shout to the world about your story. The person who walked out on you, the people who rejected you, the moment that changed everything, the dull days that felt like they'd never end, the judgment from others, the lack of faith in your ability to become something sucsessful, the abuse, the neglect, the lack of hope in your soul. It can be the bricks to your kingdom. The story of the person who rose above the hurt and didn't become bitter, but better. Your past may not be fair, but it is what happened. And all things that are broken can come together for good. Believe, have hope, never back down from what you desire. All of our stories are different, but we all have our own to tell. And we can all benefit from and relate to a story of struggle and triumph.

Training split 101 by @smurray_32
👇🏼Definitions👇🏼
•Bro splits👉🏼 Train each muscle group 1x/wk on separate days with a f**ck tonne of volume e.g. chest day Monday, back day Tuesday etc.
•Full body/upper, lower splits👉🏼 train multiple muscle groups in each session with slightly less volume e.g. an upper day where you train chest, back, shoulders and arms all together.

Science👉🏼 As a NATURAL, higher frequencies i.e. training a muscle 2-3x/wk seem to be more optimal for hypertrophy than training a muscle 1x/wk, even when volume is the same (Schoenfeld et al., 2016) i.e. even though total volume is the same, 30sets of legs done in 1 session/wk is less effective as doing the same 10sets of legs but 3x/wk. Why? Protein synthetic response. MPS (the key to growth) can be stimulated via both protein ingestion & training and it’s been shown that training induced MPS can in fact stay elevated for up to 48hrs post workout (Phillips et.al., 1997, Burd et al., 2012). As keeping MPS elevated is vital to maximise growth, this shows how leaving it 7days until you train a muscle again is leaving you with 5 whole days where MPS is down at baseline when in reality you can/should be ready to train again in 2dys thus being able to reap the benefits of additional MPS.

The bro split👉🏼 Bodybuilders can get away with smashing a muscle with 100sets/workout due to the use of anabolics 💉 which improve recovery and increase MPS (Fahey, 1998, Sheffield, 2000) but as a natural, you don’t have this and thus spreading that volume out with higher frequencies will always be superior.

Implications👉🏼 There does seem to be a benefit to more frequent training sessions if max muscle is the goal. Knowing this it’s therefore best to directly work each muscle at least 2x/wk, any less and you’re probably not stimulating MPS frequently enough to optimize hypertrophy.

#physio #nutrition #gains#squats #irishfitfam #iifym #eatclean #exercise #physiology #muscle #strength #gymshark #bulking #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam #cheatmeal

Try this exercise to kill your Lats and force them to grow.
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Use Sport Grips by @coreprodigy to really target your your Lats.
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Using Sport Grips with seated rows forces more muscle fibers to be activated making this exercise extremely effective.
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Start by using the Lat bar in the fully extended position. Remember to ensure full rang of motion by focusing on squeezing the sport grips and bringing your elbows straight back in a controlled manner.
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If done correctly you should feel the muscles in the middle of your back contract. This will force the maximum workload on the muscles.
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Add this to your normal back routine to mix things up. I usually perform 2 to 3 sets of 8 to 10 reps.
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Ich kann mich wirklich nicht erinnern, wann es das letzte mal so stark geschneit hat. Ich hoffe ihr konntet es euch zuhause gemütlich machen und musstet nicht mit dem Auto weg🙈 Schönen Abend euch allen ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
www.bodyip-nutrition.de ➖ @bodyipnutrition ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #bodyip #bodyipnutrition #training #fit #gainwithbrain #fitfam #fitness #supplements #gym #gymlife #nutrition #pump #bodybuilding #lifestyle #focused #trainhard #motivation #fitsporation #fitnessaddict #prouddad

I'll never hold back, it's just not in my nature.
It's all or nothing.🔥
#strongwomen #motivation #calvinklein #calvinkleinunderwear
Photoshoot @seannelsonphoto

MOST RECENT

Sometimes a good workout comes along at just the right time.
After a two day break; some shitty news yesterday; and a shitty discovery this morning; this was one of those very workouts.
One of those workouts where you just gotta Monday the shit out of it!
#crossfit #mycrossfit #progress #workout #fitspo #fitsporation #fitstagram #fitfam #fitness #fitlife #physique #gymlife #happyplace #myway #funtimes #snaplife #nevergiveup #neversaynever #doit #goalgetter

Hey, guys. I’ve been out for a minute now. I kind of felt of track for some weeks but I’M BACK ON TRACK with my shit. Just taking one day at a time. Sometimes we get lured into habits and routines but you have to take back your life and DO WHAT IS BEST FOR YOU. So if you fall off don’t worried just get back on it and do it stronger than before. #motivationalquotes #fitsporation#lifechanges #successquotes #motivation#dontstop #imback#happyday #healthylifestyle#fitspo #instagramfitness

Truth.

Want bigger arms? 💪
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Tap on my profile link for a FREE report on what to eat for maximum gainz. ☝️
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Follow @_curls.for.the.gurls
Follow @_curls.for.the.gurls
Follow @_curls.for.the.gurls

Took the weekend for much needed family time. Decorated my mommas house🎄🎄, went Christmas shopping⛄⛄, visited my gma at physical therapy, decorated my house a little more,🎅🏻🎅🏻 preparing to get our tree and now its a little TLC for me. Today will be leg day at its finest with a little abs and upper body, so basically a whole body workout with a little more on the focus on the legs and buns.
#gymday #girlswholift #fitmom #chickswholift #squats #forthegains #brunettebeauty #liftheavy #ironaddict #gymbabe #gymrat #ladylifter #fitnessmodel #gymlife #iggirl #instafit #fitsporation

I could sit here and have kitty snugs all day 😻❤️
#mrmilesthekitty #kittysnugs #kittycat

Starting my competition prep in T-1 week, goal is to be ready for the Saxon on April 8th couldn't be more motivated to smash 2018👅 what are you goals for 2018? -
#mondaymotivation -
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#fitsporation #strong #bodybuilding #gym #muscle #fitness #motivation #workout #photography #bodybuilder #f4f #muscles #fitfam #fitnessmotivation #gymlife #gymtime #gymrat #gymmotivation #fitnessmodel #fitspo #fit #l4l #follow4follow #aesthetics #fitnessaddict #photooftheuday #lifestyle #exercise #instagood

This week’s challenge of the #healthyhabitschallenge2017 is all about sleep! Check out the article I wrote regarding the importance of sleep and tips for getting more Zzz’s! www.healthfulhabitat.com/healthy-habits-challenge-2017 or click link in my bio!

If you need me I’ll just be over here staring at this amazing donut.
People ask us all the time,
do you really eat that many donuts?
Yes 💯 we do!
We have our favorites,
but what’s yours?
Favorite flavor?
Favorite donut shop?
We want to know!

ok so this is what training for a marathon(canoe) coupled with a diet does. (of cos this is the first holiday i don’t have things to ‘do’ not officially..) the trainer at the gym tot the machine was broken. that’s why i re-did it. 3.9% never thought i would be able to achieve(accidentally) this. it’s quite interesting how i have fat mostly in my abdomen. #rolleyes in other news? i’m as brown as the wooden door. #canoeing #canoe #canoesport #fitness #sgfitfam #fitspo #fitsporation #instafit #instafitness #fitnessmotivation #chaota #tannedskin #sunshineboy #asianboy #asian #sgboy #selfie #selfiegram #instaboy #tanlines #potd #fitfam #fitnessjourney #fitlife #training #achievementunlocked #bodycomposition #analysis

So snow day today and bobs off school meant home workout time and she wanted to join in my whole body workout 😂💪😝 little superstar!
Get this done - home or gym depending on your equipment.
1️⃣squat with bar x12
2️⃣bent over row x 12
3️⃣chest press x 12
4️⃣SL deadlift x 12
5️⃣military press x 12
6️⃣bicep curl x 12
7️⃣hip thrusts x 12
8️⃣reverse lunge x 12
9️⃣ tricep extension x 12
Repeat x 3 if you can - it’s a burner!
Some boxing at the end with bobs she’s too cute! X
#personaltrainer #workout #gym #homeworkout #getitdone #mommydaughterworkout #fitmom #kidsworkout #weights #exercise #momdaymotivation #love #fitspo #fitsporation #motivation #inspire #family #strong #healthy x

A workout from a couple days ago! & that’s one of the perks of having the #netflix of workouts! I get to change it up when I get bored or feel like adding some cardio in the mix! 😊💪🏻

I’m participating in the hour push-up challenge this Saturday, December 16th at @anatomyat1220 to raise money for @makeawishsfla 💫 All the proceeds goes towards helping kids that are very ill. The money will grant their most cherished wish. Please click the link in my bio to sponsor me; thank you!! .
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#kasenfitness #abs #athlete #blessed #fitchick #diet #exercise #fit #fitness #fitgirl #fitfam #fitsporation #getjacqd #gymrat #igfitness #miami #muscles #motivation #goals #progress #strength #quote #truth #trainer #model #workout

Note to self: stick to weights, do not attempt to “play” tennis! The inflammation in your forearm will bug you for more than 4 months and you will curse every time you do biceps... 🎾❌...🏋🏾‍♀️✔️ #truestory #notetoself #bicepworkout #notsomuchfun #painfulandannoying #notennis #weightsonly #fitness #fitspo #fitsporation #fitspiration #fitnesslifestyle #gymlifestyle #tryingtobuildbiceps #stubbornaf #fitover40 #fitmom #fitmomsofig #nopainnogain #peaceandlove

🍑 ? or 🏀 ?

Start your week out strong. #mondaymotivation #mondaymood

Discover how to get a flatter tummy with 5 simple tips!

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Tap on my bio link for your FREE 'Flat Tummy' report. ☝️

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Follow @_fitness_swag_
Follow @_fitness_swag_
Follow @_fitness_swag_

Craving sunny Amsterdam 🙈⛄️
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📷: @linhkruger

Rom byggdes inte på en dag, och det kommer inte framgång och resultat göra heller.
Ha tålamod, var konsekvent, och ge allt du har.
Är det något du drömmer om så måste du vara villig att sätta allt på spel för att uppnå det.
Drömmar blir inte verklighet över en natt.
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#gymshark#athlete#gainz#gym#workout#fitness#fitspo#aesthetics#ifbb#eatclean#fitsporation#mcm#nutrition#abs#fall#noexcuses#nopainnogain#justdoit#inspo#devotion#motivation#legday#letsgo#chestday#cheatday#halfnatty#powerlifting#nocco

SubBuds Games is a a social networking website that is the one-stop hub for all adult sports & fitness. 👇👇👇👇👇👇
Sign up for FREE at SubBudsGames.com today.
#gamestrong #fitfame #intramurals #active #athlete #activeduty #studentlife #sporty #gamesetmatch #fitspiration #fitfamily #sportsnews #student #activevolcano #fitlifestyle #recreation #sports #fitsporation #gamestagram #fitspirations #bestgames #sportswear #subbudsgames #gamesios #outdoors #activefamily #fitfamilylife #snowshoes #sportwear #snowshoeing Photo Credit The Adventure Junkies

Sometimes life requires eating on the run. I got into a terrible habit of grabbing gas station burritos or drive-thru sandwiches a lot because I'm ALWAYS busy. I feel much better when I grab a yogurt, some cheese, an apple, hard boiled eggs, or anything else I keep on hand in the fridge...and I'm saving more money than I spend now on my gym membership, so win-win!
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#fitness #fitspo #fitspiration #fitsporation #health #healthy #fastfood #motivation #motivationmonday #MondayMotivation #Mondaymorning #momlife #breakfast

Just another pasture of greatness God has opened for me. I'm at the edge of of tears because he lives to prove that greater his he in me then the devil of this world. Opportunities arise and I'm at my happiest venture. Amen

#dancers #dancer #entertainer #performer #streetwearborntodance #choreographerlife #choreographer #stage #theatre # #streetdancer #rawtalent #models #modeling #face #author #writer #writersofinstagram #actor #actorslife #presenter #fitnessmotivation #fitspo #fitsporation #fitnessmodel #fitness #muscle 📷 @sheriffshots_

Up and AT EM!!! No better way to start your Monday...ANY DAY for that matter💪🏻 What’s stopping you? What’s motivating you?

#putinthework #feelthebenefits #seethebenefits #run #runner #weightslater #doubleday #putinthetime #goals #fastedcardio #cardio #fitmom #fitness #fitsporation #fitspo #motivationmonday #justdoit

That feeling after a good exercise😁
Only do what you can, never push yourself far past beyond your limits.
#Fitness #Health #Wellness #Mindfulness #Motivation #Fitspo #fitsporation #Exercise #Getfit #Fitlife #Gymoutfit #Fit #Encourage

Sometimes I forget to share about my oils on instagram. 🤷🏼‍♀️
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This doesn’t reflect how much I use them in life and share them with those around me. .
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I’m to the point of no return. Living a life with oils and using them vs toxic chemicals in other products. .
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If you notice, here’s boxes from 3 previous starter kits. A starter kit that carries oils for everyday use and perfect starter oils. .
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My oily hoard is much much more than starter kits BUT felt the need to share how much they benefit your life. .
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Nervous? Don’t be. We have a community of likeminded individuals to help you for any oil need. Seriously the fellowship is the bomb. .
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Hit the text button in the bio to contact me directly. I’d love to chat more with anyone wanting to sign up & join the #oilyhype team. ♥️🌿 .
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#yleo #yl
#youngliving
#younglivingeo
#essentialoilrollers
#essentialoils
#rollerball #eo
#grateful
#payitforward
#oilyhype
#abundance
#godisgood
#organic
#oilyfamily
#oilymama
#crunchymama
#toxinfree
#toxinfreeliving
#customlabel
#customvinyl

TWENTY•ONE days left in the year! How will you spend them? Grinding towards your goals? i sure hope so!
Also.. there’s a badass sports bra giveaway on my last post.. go enter!

Need a little #mondaymotivation ?! Here is our girl, Alanna, clean and jerking her way into Nationals for the SECOND time this year!! She has now qualified for nationals as a 69kg lifter and a 75kg lifter!! What an amazing accomplishment!! Everyone is so proud of you, Alanna!! You have worked extremely hard and you definitely deserve to be on that platform in May!! Congrats!! ❤️🏋🏻‍♀️

We wouldn't be where are today without amazing people like @zhysta #totalbabe #wearethankful #superfitchick #nudeyteafamily .
Do you have a goal you want to reach ? whatever your shape, size and goal we are here to help. Our delicious fruity blend is the perfect tea to support your journery!
our limited edition pack made with natural real fruit is designed to help you thrive, assisting to:

Improve liver function
Increasing energy
Maximise digestion
Lessen bloating
Possible weightloss
Clearing the skin
Clearing the mind- bye bye mental fog
Balancing hormones
Oh and did we mention all our tea products are vegan
Enhancing overall wellbeing, time to feel good !

Delicious hot or iced !
shop now 👉www.nudeytea.com 🌐 worldwide shipping
#CLEANSE #bloat #toxins #digestion #naturalhealth #naturalremedies #detoxtea #teatox #detox #fruit #vegan #glutenfree #flattummy #fitspo #instahealth #fitsporation #natural #wellness #weightloss #fatburner #nudeytea

Motivation Monday! One of the values that has always been instilled in me and that I was taught a very early age was to always work hard, to give absolutely everything you do 110%! I thank my parents every day for not just handing me everything and making me actually work, I will be forever grateful! It’s barely 9 AM and I’ve already gotten so much accomplished, it’s going to be a great Monday! And remember ladies a beautiful face only last so long if you have nothing else to offer in this world what really is your worth? .
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Gorgeous tan by @glowjobsunless
Hair by @dallasmicrobeadextensions
Photography by @felrodphotography @felrodboudoir #aesthetics #bodybuilding #dedication #fit #fitness #realwomen #shedoesitall #fitmom #fitsporation #fitspo #fitlife #fitchick #fitnessaddict #figure #diet #abs #nevergiveup #gymrat #gymflow #motivation #workout #workingmom #physique #progress #fitfam #fitnessmodel #contestprep #gym #work #bikini

Working out but not making gainz? 🏋
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Tap up on my profile link for a FREE report on what to eat for maximum gainz. ☝️
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Follow @_thatgymlife_ for gym inspiration
Follow @_thatgymlife_ for gym inspiration
Follow @_thatgymlife_ for gym inspiration

Snippets with @theliiifeofmo

Instagram (How I look <10% of the week to film and take photos for Instagram & YouTube) VS Reality (In my unmatched pajamas and glasses 👓 90% of the time working behind the screen - my outfit choices get worse as the weather gets colder) 🤩🤓 .
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Fun Fact: You know all the workout voiceovers in my videos that try to motivate you to keep going because “no pain no gain”? I film them all in my reality look whilst sitting on my bedroom floor because its the quietest there😂 .
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How different is your IG VS Reality?🤔
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YouTube Channel ⚡️@StayFitandTravel 【Link in Bio】
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#reality #transformation #funfact #youtuber #fitnesstrainer #personaltrainer #fitnessblogger #fitforlife #fitbody #fitnessgoals #progressnotperfection #fitstagram #fitfamily #fitsporation #weightlossjourney #weightlosstransformation #girlswholift #girlswhoworkout #girlswithabs #motivationmonday #determined #trainhard #personaltrainer #hkig #hongkong #hk #fitlife #healthylife #healthfood #intermittentfasting

oh, mondays. 😟 I used to be one of those people who got the sunday scaries and dreaded going back to work after a nice weekend off. now? I look at it as a fresh new page! a new week to start over and crush my goals! 👍🏻 it also helps to have a little energy burst & that’s exactly what @piquetea provided for me this morning. 🍵 this tea is unique because it’s dissolvable crystals. seriously so cool plus the taste is delicious! i got the jasmine green tea which is so good. i’ll probably be having a second one this afternoon! energy ✅ now time to have a great day at work & crush my exercise later ✨ what’s your plans for making this monday great? 👇🏻#mondays #happyhealthyhumble

Results don't lie! This is the result of choosing to LOVE ourselves--- dropping a combined total of 185 pounds!!!!! ONE HUNDRED AND EIGHTY FIVE POUNDS!!!!!!
The journey with this lovely lady @jussmecc is a blessing! Killing goals and showing its possible!
ARE YOU READY ?
Be a YES!
LET'S GO! #askmehow
https://lisabattle.goherbalife.com/Catalog/Home/Index/en-US

#coacheschangelives👌❤️ #herbafamily💚 #result #Fitness #nutrition #fitlifechoice #fitdads #fitmoms #choicesmatter #workout #herbalife24fit💚 #askmehow #fitsporation #accountability #livelong #Healthy

Weights - strength training - lifting heavy shit:
❌ DOES NOT make you look bulky or jacked
❌ DOES NOT ruin your bones and joints when practiced correctly
❌ DOES NOT have to be intimidating
But it...
✅ DOES make you feel strong and sexy
✅ DOES make you look great and healthy
✅ DOES render occasional bragging rights
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#iam1stphorm #bethe1 #fitspo #1stphorm #fitfam #legionofboom #wedothework #fitlife #girlswholift #musclegirls #fitchick #girlsthatlift #getfit #fitsporation #fitspo #heavyhiiters #flex #bodybuilding #workout #strong #fitnessfreak #fitnthick #fitstagram #girlswithmuscle #duespaid #shelifts #motivationmonday

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