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HAPPY THURSDAY ❤️ CANT BELIEVE tomorrow is the first day of December 🎅🏼🌲☃️ Soo excited for Christmas, but first gotta take all my finals 💀 These next few weeks are gonna be crazy busy with tests, work, and the gym BUT no excuses, It’s not about having time, it’s about making time 🤷🏼‍♀️ Also, in January I’ll be in LA and I’m sooo essited!! ✈️ 😺

You already know what day it is 🍑 Did this killer leg workout this morning ⚡️ Save it and tag your gym buddies 👯‍♀️
- 3x10
1️⃣ Bulgarian split squats
2️⃣ Sumo squats
3️⃣ Box squats
4️⃣ Static lunge
TRISET 💀:
5️⃣ Side single leg press
6️⃣ Narrow stance leg press
7️⃣ Forward single leg press

It’s so good to be back home for the holidays ❄️ I’m ready to stuff myself with all that’s good in this world 🤤 It’s a good thing I only packed loose jumpers - they’ll hide my food baby 😅

TB to Ascot in the summer- I’m a winter baby but sometimes I miss the sun 🐎☀️

Casual 🎄🤶🏾
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Idk about you but I live for any and all things Christmas. I’ve been watching Christmas movies since November 1st...lol. This season just goes by way to fast dudes. Finals week however could not go by any slower 🙄 Just let me get this all over with so I can start winter break already. Took a rest day today cause pause squats and the ever so dreaded splits squats have me waddling 🐧BUT I did get some unplanned “cardio” in today after my final. I had to sprint to catch the trolley, I was completely out of breath, it was great 🙂

🤦🏼‍♀️

Happy Friyay🌸💗

Same but smiling 😌😅🌸 finally managed to get to the gym today, I love the snow (if you haven’t already guessed from the amount of snow pics I’ve put on my story this weekend😅🤷🏼‍♀️) but not being able to get anywhere is a pain 🙄 now going to spend the evening revising for my L2 gym exam tomorrow 🤦🏼‍♀️ wish me luck because it’s all anatomy & physiology and my brain physically cannot understand science lol 🙂😅📚🔬💊

Fitness is not a destination; it’s a process and a journey. Think of your lifestyle as evolving, not as something with which you can just be finished. It’s easy to get caught up in the idea that you can achieve a certain number on a scale or a certain body size and be done. The problem is that it’s never enough. You have to maintain your healthy lifestyle in order to maintain those results. I’ve said it before and I’ll say it again, learn to ENJOY the process 💕

MOST RECENT

@wearecombi making me want to live off pudding forever 😩I keep saying I'm bulking but I'm sure I'm just making up excuses to eat more food 😂😩 is there a difference...!?!

I'm wearing normal clothes!! 😱😱😱 On a completely different note, is anyone else struggling with motivation now its coming to the end of the year? 🤔 I'm still going to the gym, but have 0 interest in doing weights... all I feel like doing is cardio!!! 🏃🏃 WHAT IS WRONG WITH ME 😷😰 So basically I'm thinking to fix this strange cardio disease, I need a new workout guide to follow! 👏

Anyone got any recommendations? I was thinking of perhaps trying #ufbg 💪

Sooo yesterday as you may have seen my boyfriend took me to a spa and he’d said to wear a bikini (me not knowing what it was when i was packing my stuff i just decided to not bring a swimsuit too) 👙 so when i put it on yesterday morning i was gobsmacked that i didnt hate what i could see in the mirror!! 🙈 i can see definition at the top of my abs, i dont hate the way my legs look and even though you cant see it here, my arms and shoulders are much more defined these days 💪🏼 im far from perfect, that horrible fat ‘lip’ on the bottom of my belly (which is honestly 80% of my body issues haha) but with 6 weeks to go til Thailand ☀️ im feeling a little bit more confident than i have been feeling recently! I put a little comparison in the second pic ➡️ i know its different clothes and the 3rd pic is in a different room i can see a little bit of change! 🎉 #transformation #fatloss #lifestylechange #healthyliving #healthyeating #exercise #workout #fitness #fitnessjourney #health #gym #gymlife #gymflow #gymrat #girlwholift #girlswithmuscles #fitfam #fitgirls #GFG #fitspo #fitspiration #instafit #IGfit #gains
#weightloss #weightlossjourney #weightlossstory #weightlossmotivation #motivation

In a feed full of pancakes, be a waffle ✨

When it's such a lovely evening & everybody's too busy dining outside 🌻🌸 @tullys_place

Jveu voir tout le monde peter le score de streaming pour la dernière Mixtape de @shoneofficiel ou j’ai l’honneur d’apparaître avec mon dernier Morceau « Bof » ! Dispo sur toutes les plateformes de streaming Dc Streamon Streamon! #MerciPourTout #MyPlaylist #Shone #GFG

IMPORTANT NOTICE, tomorrow at 9am will be our last shipping before Christmas. Any orders after Saturday will be shipped after Christmas Day. Grab your items now while you can!

This morning at the gym. I’m still no insta-fitness model, but this is massive improvement from where I was a year ago.
#gfg #gracefitguide #girlswholift #baesgetfit #fitness

Fall quarter is officially over!!! I did pretty well in my classes and I have an interview for a new job next week- so exciting 😋 I’m waking up early tomorrow to go christmas shopping because I loveee spoiling my friends and family ahh I love the holiday szn 🎅🏽

#MyPlaylistVol1 #GFG #DonnezDeLaForce 🙏🏿🙏🏿🙏🏿

Did my first workout yesterday in about a week and a half and it felt amazing!! I did a hour of yoga and then 20 mins of HIIT ✨🌟

اچکزئی افغانستان کی وکٹ پر کھیل رہے ہیں، انھوں نے اسبملی میں افغانستان کی تڑی لگائی ہے: شیخ رشید #GFG #AajNews @gfarooqi

Our girl @sunday.wanderer just got off the plane from Florida today and ALREADY is back at the gym training tonight - NO EXCUSES 💪🏻🔥✨
@mitchdebono nailing his posing too 😉



#Repost @sunday.wanderer (@get_repost)
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I’m not really home unless I get my ass into the glorious house of gains that is @iron_addicts_nitro_ringwood
@mitchdebono Mitchy with the booty posing
__________________________
Follow my continual progress @sunday.wanderer
#fitspo #fitness #workout #gymselfie #iifym #ifitfitsyourmacros #progress #npc #wbff #ifbb #bikinicompetitor #fitnessmodel #sportsmodel #transformation #bodybuilding #fitnessmotivation #strongerasacommunity #gfg

My playlist vol.1 disponible de partout 🚨🚨🚨 @shoneofficiel @hadj_spaggiari #myplaylist #laruelavrai #gfg #laF #lyon #paris #marseille

🚨🚨Projet disponible en téléchargement sur toutes les plateformes de streaming🚨🚨 #ShoneMyPlaylist 🔥🔥 #IMP #Gfg

I’m not really home unless I get my ass into the glorious house of gains that is @iron_addicts_nitro_ringwood
@mitchdebono Mitchy with the booty posing
__________________________
Follow my continual progress @sunday.wanderer
#fitspo #fitness #workout #gymselfie #iifym #ifitfitsyourmacros #progress #npc #wbff #ifbb #bikinicompetitor #fitnessmodel #sportsmodel #transformation #bodybuilding #fitnessmotivation #strongerasacommunity #gfg

Hoe Hoe Hoe (lol) who needs to go buy a christmas jumper when you can buy a DIY christmas jumper kit from @poundland_uk !! 🎄🎁🎀🎅 half day at work today, the rest is for our office christmas lunch and many many cocktails 🥂 Also cant wait to see everyone who is coming to our leaving night tomorrow, 8pm until 3am at Roadhouse in Covent garden for so much dancing and alot of drinkies 💋 HAPPY MERRY FRIYAY 😘

Force a mon frero @shoneofficiel et son projet qui met une fois de plus a l'honneur pleins de petits frères talentueux de partout, mais comme depuis le debut le GFG a cet etat d'esprit de partage et je valide ca fort 💪💪
#CompilationShoneMyPlaylistVol1
#VolumeMaxSinonÇaSertARien
#BeaucoupDeRapPeuDeChantonnades
#SaleSale
#GFG #Shone #Rap #RapFrançais

Today’s workout was filled with supersets to get my heart rate up and I loved it!! Try incorporating plyometrics to strengthen your legs and keep the fat off, especially during these winter months when you might not be doing as much cardio (I know I don’t 😂) Some classic go-to exercises are box jumps, jumping lunges, burpees, and side to sides.

Happy happy #flexfriday everyone!! 😍 What you all up to today!? I'm off to the gym now to smash a legs session, then off to see the new Star Wars 🙊 and then off to a friend's house for a little get together 😋.
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#strengthfeed #balancednotclean #fitnessjourney #dubaifitfam #fitchicks #ukfitfam #stronggirl #strongwomen #fitspogirl #gainingweightiscool #ufbg #strengthfeedguide #anxiety #flexonem #gymsharkwomen #gymshark #girlslifttoo #fitnesstransformation #selflove #gfg #strengthtraining #gains #girlswholift #girlswhosquat

‼️⚠️EXCITING ANNOUNCEMENTS !!!⚠️‼️ THIS SATURDAY !!!!!!!!! 12/16/17

1. Kaohi’s Zumba & Toy Drive , Aiea High School 10:30-12pm $5 drop in fee and every toy brought will go towards amazing AMAZING prizes 🤭🎁 2. Saturday Night (Same day) is the 3rd Annual Rumours Christmas Social Party with Genell P Partain !! Come out get your groove on and let’s dance the night away 9pm- closing ... $10 cover charge Rumours Night Club Ala Moana Hotel ... 🥂🍹🍸🍻 Hope to see you Saturday !!!!!!! 🎄🎁🎄🎁🎄🎁🎄🎁🎄🎁🎄🎁🎄 •






#ohaypokeyy #slayallday #slaybyohay #christmasvibes #blessed #hawaii #zumba #zumbalove #zumbahawaii #spreadlove #getfitwithgenell #GFG

RETROUVEZ MOI SUR LE NOUVEAU PROJET DE SHONE "MY PLAYLIST" @shoneofficiel - ⬆🚨 (LIEN DANS SA BIO) Ça y est le projet de feu est disponible partout en streaming !!
DIVERS STYLES DE RAP FRANÇAIS.
Extremement chauuuud !

Cd en vente sur mon site JACHETEHIPHOP.COM des maintenant

En vente au stand GFG a partir du SAMEDI 23 DECEMBRE

Big salutations aux participants de ce projet
Il y aura des révélations!

Decouvrez, partagez les talents dans l'obscurité.

#CompilationShoneMyPlaylistVol1
#VolumeMaxSinonÇaSertARien
#BeaucoupDeRapPeuDeChantonnades
#SaleSale
#GFG #Shone #Rap #RapFrançais - #regrann

Sunset walks with my favourite @amermanstale go check out his awesome photography 🙌🏽

Hi hello holiyay I see you! 🤩🌴🙌🏼🌊
#comeatmebro #kedecembertings

So lucky to have these two ❤️ it makes all the difference to be surrounded by people (and dogs 🐶) that lift you up and make you want to be a better person!

BACK!!!! The gym was packed today, so I couldn't get any leg day footage. But tomorrow I'll get a shoulder video. But here is a good tri set I love to do. Idk why but w/ the close grip pulldown I always feel a better activation than w/ the wide grip. So maybe on your next back day try the close grip. ............................................................
▫️close grip lat pulldown 4x8.keep shoulders retracted. Focus on pulling w/the elbows.
▫️SA cable row 4x10. Hinge at hips, core tight, & pull w/elbow. ▫️my fav- cable rope lat push down 4x10. Keep your core tight, shoulders retracted, & squeeze back at the bottom of every rep. This is sped up 1.5x so you can see I'm going slow & controlled. ............................................................
Hope you enjoy!!! Bookmark for later, tag your work out partner, & try out then tell me how it goes. Hopefully your back will be burning in a good way. #backday #backworkout #flexfriday #friyay #workoutvideo

#tbt Ferrari F12 on #GFG forged monarch wheels 💪🏽
#giovannawheels #giovanna #gfgwheels #ferari #Ferrarif12

DEADLIFTS
Guess who’s back onto deadlifts? ME. That’s right! I haven’t deadlifted since September but I’m back bitches!😝 ⠀
I am so excited to finally be back to being able to do compound movements without any pain. It’s been a long time. I feel absolutely incredible! ⠀
WHY DEADLIFTS ARE ARGUABLY THE BEST EXERCISE
Deadlifts are the best exercise you could be ever doing. They train the entire posterior chain as well as your quads and abs. This makes them really time efficient, hence you’ll always catch me doing them when I’m short on time (exams etc.). Only downside is that they are really taxing on the CNS, which makes recovery longer.
The pros outweigh the cons imo. I think deadlifts are very beneficial as most people’s posterior chain is weak, they are a functional movement and they are really fun!

CUES (for conventional)
▪️hip width stance
▪️toes pointed forward
▪️neutral back
▪️extended arms
▪️keep your head down
▪️don’t push your hips too far into a squat
▪️push the ground away from you
▪️extend the hips
▪️don’t hyperextend your lower back
▪️after lockout, don’t drop the bar straight down to the floor. Try to keep some tension (especially when training for hypertrophy)

Restarted #gracefitguide part 2 today and holy geeeeezus, I forgot how hard the finishers were 😭

⬆🚨 [LIEN DANS MA BIO] 🚨⬆
Ça y est le projet de feu est disponible partout en streaming !!
DIVERS STYLES DE RAP FRANÇAIS.
Extremement chauuuud !

Cd en vente sur mon site JACHETEHIPHOP.COM des maintenant

En vente au stand GFG a partir du SAMEDI 23 DECEMBRE

Big salutations aux participants de ce projet
Il y aura des révélations!

Decouvrez, partagez les talents dans l'obscurité.

#CompilationShoneMyPlaylistVol1
#VolumeMaxSinonÇaSertARien
#BeaucoupDeRapPeuDeChantonnades
#SaleSale
#GFG #Shone #Rap #RapFrançais

Styling Time gfg_life :) Vielen lieben Dank an jalil_fiore für die Highlights , das schneiden und stylen meiner Haare . Ich freu mich schon aufs nächste mal 😀😃 _________________________,#highlights ,#friseur,#gfgdüsseldorf ,#longhair ,#styling,#cut,#curlyhair ,#redhair ,#blond ,#weekend,#cutting ,#gfg ,#gfglife ,#smile,#fun,#weekend,#blueeyes ,#düsseldorf ,#flingern,#christmas,#,#gfghairstyling

Luscious lips! Oh, what I would love to smooch on them!
*
#Repost @therealduckbert (@get_repost)
・・・
ok...OK...may have gotten a little carried away with the zoom but C'MON...it's @adamlambert! 😍❤ have a #happyday! 😘 #tbt #lips #mouth #freckle #hotAF #gfg #sexiestmanalive #queen #queenadamlambert #notw40 #qal #glamberts #glambert #mykween #adamlambert 💋 (orig. 📷? anybody know?)

🚨 [LIEN DANS MA BIO] 🚨
Ça y est le projet de feu est disponible partout en streaming !!
Concepte, DIVERS STYLES DE RAP FRANÇAIS
Extremement chauuuud !

Cd en vente sur mon site JACHETEHIPHOP.COM des maintenant

En vente au stand GFG a partir du SAMEDI 23 DECEMBRE

Big salutations aux participants de ce projet
Il y aura des révélations!

Decouvrez, partagez les talents dans l'obscurité.

#CompilationShoneMyPlaylistVol1
#VolumeMaxSinonÇaSertARien
#BeaucoupDeRapPeuDeChantonnades
#SaleSale
#GFG #Shone

Force à mon gars content d être de la partie @shoneofficiel #myplaylist #gfg #badgame #sale #lourd #maladie

ATTENTION: This is not fitness related so if that doesn’t interest you, feel free to keep scrolling ☺️
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So I had a little bit of a breakdown today. For those of you that don’t know, I’m going through a career change. I want to become a veterinarian, so I have been working on the prerequisite courses to apply to vet school. I’ve been volunteering at the humane society, but I really need to get more experience working in the field before I apply. I had an interview today (which I think went well🤞🏼) at a vet hospital, and it reassured me that this is EXACTLY what I want to do with my life.
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So here is the catch. I’m going to be making less than a third of what I made working as an engineer. Which means I have to move back in with my parents and even then I will have to be on a very tight budget. I was freaking out a little bit because I’m not sure how I’m going to juggle all of my bills without a second job (which I still may need to get). I know that it will be worth it long term and I feel so lucky to have a supportive family that is able to help me out with a place to live. I’m excited for the future and I know that this is the right choice for me, it’s just going to be a little bit tough getting to where I need to be. I’m up for the challenge though 😈

What happens when you’re craving pizza you don’t have time to get your hands dirty? PIZZA WRAP it is! 🍕
Love it when you get creative in the kitchen, using the ingredients you have and BOOM a new mind blowing recipe 🤗 I use the Helga’s Traditional White Wraps as the pizza base! So quick & easy and it HIT THE SPOT! This took me less than 10 minutes to prepare and 5 minutes to devour it 😝 It is THAT simple, you can even whip this up in your office! Stay tune for recipe!
PS: Did you know that Helga’s Traditional White Wraps contain 40% less salt than the market leader Mission Wraps Original and no artificial preservatives? #ad #HelgasBakehouse

Sorry I've been a bit inactive here lately
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Truth be told, I'm pretty sick 😭, and my wrist has prevented me from typing or scrolling on my phone much at all. Also, I haven't been to the gym in 4+ days (I miss it tho 😩😢), and my eating has not been #health so far on holiday. Soooo, yeah not feeling very fitness atm
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But here is my gorgeous view from breakfast this morning. I'm staying at a gorgeous, colonial hotel; I feel like I'm in an Agatha Christie novel or something 😊❤️❤️❤️

This set is just as comfy as wearing pj’s 🤗 #HappyGal @honeybum

Lets talk about ~balance~ Sometimes balancing school, friends, work, and the gym can be pretty difficult. The gym may have to take a backseat because lets be real, doing well in school is much more important. However, at the end of the day you need to prioritize what is important to you and make it work. Sometimes you may need to get to the gym at 6am or 10pm to fit it into your schedule. Other sometimes you may need to skip the gym all together because you have 3 papers and 3 finals in a week (me right now lol). At the end of the day you choose what to prioritize in your life. If going to the gym is your number one priority you will get it done, if its not as high up on your list of things to do you may need to let it take a backseat for a while. Just be honest with yourself and know when you’re making excuses versus actually putting in the effort to get S!$@ done.

Bad news, y’all 😩.
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I am SOLD OUT of ALL the 10 day trial packs of K E T O N E S!! You guys sucked me dry in the first 24 hours! 😂 .
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GOOD NEWS though...
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I’m getting in 20 more experiences in before I leave on vacation next week, but once they’re gone...it’ll be awhile before I have some available because I’ll be lounging on a beach in Mexico for a bit 😎🍻#sorrynotsorry
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SO if you’ve reached out to me about how to get your hands on some just in time for those New Year Resolutions, NOW is your chance!
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...As in...you probably have another day before they’re gone again 🤷🏼‍♀️ Half of of them are already claimed!
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FIRST COME, FIRST SERVED + Free shipping until the end of the week.
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Can’t wait for all you lucky new Pruvers to experience the greatness of being in ketosis and the therapeutic benefits that come along for the ride...
All day energy
Mental clarity & focus
Weight loss
Feeling rested and the BEST nights sleep evaaaa 💕🦄 #gamechanger
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Hit me up to snag one for yourself & I’ll get back to you!

The fire alarm went off halfway through my workout today and we stood outside for 20 minutes. It ruined my focus lol but hey I went for a run at 7am today so it's all good 💪🤙
#fitness #girlswholift
#babysteps #workoutmotivation #gfg #lifting #cardio #cardioisthedevil

The view in the #SaddleRoom #GuestSomm with @sbswwine #gfg @nhlflames come get some #vino

My 1300 calorie* meal prep with 118 g of protein, 119 g of carbs, and 42 g of fat. *Note: I'm missing 300 calories still and some more carbs and protein so I'll probably have a snack with some green tea before bed.
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Tracking macros has been a huge trial and error for me - still haven't perfectly hit them on any one day, but I get closer each day. Here for my preworkout snack I've got an egg-white & sweet potato cup. My first meal after my workout is lunch: I've got some rice, a homemade turkey burger, cucumber sticks & a strawberry protein smoothie. For snacks I have homemade kale chips, rice crackers with almond butter & Greek yogurt with peaches, strawberries & chia seeds. Dinner is salmon with a mustard-dill sauce, rice & a bell pepper stir fry. 👌🏽✨

✨ POWERLIFTING, SHREDMAS, JOB UPDATE✨
When you just want bae to be around you so you ask him to spot you on the last set of 90x6x2 😅 @earlobana
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Week 3 of Powerlifting is almost done! I’m feeling stronger! Although I still need to work on my squats. But I’m EXCITED! I’m still in love with Powerlifting like I was before and I’m here to be so much stronger than I was last season, at a lower weight. .
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SHREDMAS! I haven’t weighed myself this week, meaning I need to get myself my own weighing scale! I’m really wanting to be 100lbs or less, especially to make it into the 97lb class for my next meet. My abs are coming out though! (Previous picture)
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Job hunting: after much prayers, contemplation, unnecessary food binging, mental breakdown, I am now at PEACE. I’ve decided to take the job! 👩🏻‍⚕️💉 new and exciting things are coming this next year. 2018 is GOING TO BE MY YEAR.
Many changes will occur in the next few weeks, and I’m SO EXCITED. Of course, I’ll take you guys along with me and keep you updated 💕
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#powerlifting #powerlifter #powerlift #powerbuilding #bodybuilder #weightlifting #squats #squat #bench #benchpress #deadlifts #deadlift #legs #strength #strong #girlswholift #girlygains #motivation #fitspo #liftheavy #lift #fitness

All I can think about lately is going to the gym, but exams are making me so busy and exhausted 😭 I'm having all sorts of issues with my traps and rotator cuffs supporting my right shoulder, so workouts have been limited and everything is swollen 😒 thankfully i only have 1 exam left so hopefully I can get a few good sessions in before going home for winter break where I don't think I'll have much access to the gym 😕 but hopefully I can keep up and progressing with my running! Just wish my body would start cooperating 💪🏼 Also p.s. shout out to @shannon.quon for keeping up with posting during exam season even if it's just to say how busy she is, Its so easy to drop off the face of the earth during this time, so I'm glad you're keeping yourself accountable 👍








#progress #gracefitguide #girlswholift #iifym #alphalete #fitspo #fitnessjourney #seawheeze #gfg #fitnation #healthyeats #getfit #bodybuilding #bootygains #fitfam #gymshark #doitforyou #strength #girlswhoworkout #empoweringwomen

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