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MOST RECENT

1.) I put these pants on last week and bust out about 5 of the strings at the sides 🙈😫🍩🤷🏾‍♀️. That’s what I get for buying leggings that fit during peak week I guess. 2.) I’m really hoping the gym that I prep at this time around has cleaner mirrors #flashbackfriday #fbf

My favourite workout of the week is Friday night, when the gyms are empty 😇✌️
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#TeamHammer
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When your trainer says "only one donut this weekend". It's Friday. You've been keeping it tight with your meals at the office, hitting your workouts, doing your cardio and the weekend is tomorrow. What better way to "reward" eating what you enjoy the most!

But there is a limit to what you can eat. As much as we think we could eat a human sized donut, unfortunately it's not actually possible (or is it?). Instead, try the approach of adhering to a single sized "cheat meal" or what I like to call a refeed instead. It's boring and mundane when you don't have something to look forward to in a diet that you stick to for weeks.
If you're interested in learning more about cheat meals and how to use them effectively, or custom nutrition programs in general (aka attempting to eat human sized donuts with me)
Email 📩marko@hammerfitness.com
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#hammerfitnesslifestyle

Today was a long busy day at work, my legs were done before getting home from work!! This was after my 10 sets of bar squats my legs were seriously done enjoy #legday #squats #hardcore #quadzilla #offseason #traininghard #kenyanbodybuilding #kenya #physique #classic #work #fitfam #fitness #bbls #fitnesslife #teamhammer #hammerfitness

Too many people are under the impression that success is a ‘zero sum game’. Just because somebody you know is successful, it doesn’t make you any less successful or able to achieve your goals. People look at their own friends and people they’ve never met in envy. Just because somebody achieved something, it doesn’t take away the opportunity for you to achieve things also. Just because somebody is in the same business as you, it doesn’t mean they’re taking clients that could have been yours. THAT is an unsuccessful person mentality; don’t be afraid to help people, it won’t take away from your own success. One single candle can light up a thousand candles, and it doesn’t take away the lifetime of the initial candle that was used to light the thousand others. #teamhammer #hammerfitness

#HammerFitness international bikini athlete @dancerdeb sitting 6 weeks out from the #ArnoldClassic USA under guidance of coach @amerthehammer #teamhammer #hammerfitness

Happy flex Friday everyone!!! 👊🏼💪🏼 (had an amazing back and shoulder pump today 😁... and I kinda look like I have some upper body muscle here lol 🙃) #flexfriday #happyflexfriday #worldgymscarborough #wheresuccesshappens

Incredible transformation of #teamhammer athlete @kelseybuckley working under the guidance of coach @tasha_star_fitness
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A #flashback #flexfriday from a couple days out from nationals! At the time this was my best conditioning, but then I came in 5lbs lighter at the Ben Weider 4 months later🤷🏼‍♀️ crazy how much we can do with our bodies when we set our minds to it. Chances are if you think you’re working hard enough you’re not. Not a lot of people truly know what it means to dig deep and suffer, and no matter how great we look on stage we can always improve and be better! That’s one of the many things I love about this sport. The fact that we are always bettering ourselves and working harder every time. Bodybuilding is not for everyone and I don’t advise you to go to extremes if you have no intention of competing! However, I do think that you still need to have self discipline, dedication, and sacrifice if you have goals you want to achieve. You cannot cheat on your diet and not put in work and expect to have the physique you want🤦🏼‍♀️
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I have my work cutout for me this season with high expectations but I’m not accepting anything but my best🙏🏽

1 week transformation for #hammerfitnesslifestyle client Natasha who's doubled eating her carbs and doing minimal cardio since she's started.

Natasha is another great example why it's beneficial for a lot of women to create a caloric surplus especially in their carbohydrate consumption to help them achieve fat loss long term.1 week down and 11 more to go.

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📩Info@hammerfitness.com

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