#iifymgirls

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Going on holiday? Read this‼️
It's amazing how much your body can change when you actually stick to something 🙌🏼
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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 💪🏼& 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 🙆🏼. 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 🙅🏼 (who da hell even does that 😂), 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 🙌🏼 #StrengthFeed
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(Ps yes I fake tanned OK LOL)

Sorry just love this pic too 😅like come on look how beautiful our children are!!!!!!!!!!!!! #ithurts #myloves @bluethedogmodel @trenogus
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On another note, just posted a new podcast episode on @thefemaleperspective_ with our FIRST MALE GUEST the one and only @mattogus #duh 😍
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In this podcast, we discuss fitness social media and the fitness industry from a male influencers perspective. We wanted to see what men may face in social media as opposed to what us women may face. We talk about struggles, insecurity, pressure, success, body image, steroid accusations, and muchhhh more.
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Available on both SoundCloud and iTunes and if you like it, leave a review on iTunes 🙌🏼 link is in my bio and in my IG story as well 🤗let us know any other topics you want us to discuss, males and females please. We will certainly have more men on the show.

YAY! Just uploaded a new video (link in my bio). I give an update on my diet and physique about a month out from competing in this vlog. Weighing in around 64.5- 65.0 this week. Back on top of tracking my macros for a few weeks now and feeling really great. I don't cut out any foods during my cuts, just change up my macros - the preworkout of choice this week was Nutella on a bagel 😂🍫If you are looking to dial in your nutrition, I offer flexible dieting coaching and currently have space available for new clients. All of the information can be found on my website www.BarbellsAndBows.net and be sure to check out my @barbellsandbowssquad too! 🎀
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💕YouTube.com/Kris10Pope

Don't let everyone else's summer shredding and bikini bottoms prevent you from making those gains, just tell them you're trying to get thicker than a snicker's #issasnack •••••••••••••••••••••••••••••••••••••••
Snapchat: fearstofit
TWIITTER- fearstofit
Business - kstrampsfitness@gmail.com
@uniconutrition- 20% - KENDALL
@divebarnutrition-fearstofit
Coach- @nickkomodina
#teamfearstofit - @ftfcommunity

Band warm up ▶️ 4 x 10 each side. I typically do a set of these before leg day and they 🔥🔥🔥

It's been a good day of hugging family and stuffing my face with Ukrainian food 🥘🥔🍅🤗
(Also @womensbest BCAA's have now officially traveled all over Europe with me 💃🏻)

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

Home is where the pups & eggs are 🏡 💛 and this is not just any toast, @barelybread grain free bread layered with organic refried beans, mashed avocado, sautéed garlic kale and pasture raised eggs. Eggmazing 🍳



Got home from the mountains last night from my best friends wedding. Whenever I go out of town I enjoy disconnecting and fully being in the moment. I wish I had more pictures [didn't even get one with the bride or husband 🤦🏻‍♀️] but memories last forever, y'all. The wedding was absolutely amazing but it always feels good to be home, so I'm back!

MOST RECENT

2015-->2017 - I can't believe there's only 2 years between these pictures. I was hyperaware of my body from as young as 8 years old which eventually manifested into multiple eating disorders during most of high school. I thought I had to "burn off" everything I ate which was ~400 calories a day. I had zero energy, my mood was terrible, I was self harming, I missed a lot of class because of my depression/anxiety & didn't eat around other people. Eventually I stopped working out completely because I didn't have the energy - which was weird for me considering it was always something I loved. I was seeing a therapist but I didn't find it beneficial at all. I had all the help in the world, but I didn't want it. It wasn't until the end of 2015 that I got a gym membership which I honestly believe saved my life. I really do. I saw a dietician & slowly began eating properly after 3+ years of starving/bingeing. As I settled into the gym I started weight training which I still don't know how I got into but needless to say I'm grateful. For the 1st time ever I was able to gain weight & not hate myself for it - I got excited about seeing muscles rather than bones. Bodybuilding quickly became my passion & an escape from anxiety & when I found that, I found myself. I'm 10kg+ heavier in the 2nd picture but I'm healthy, happy & stronger than ever. I rarely struggle with depression/anxiety. I eat & train to GROW rather than shrink. I would never have believed that somewhere along the line I'd be competing in a bodybuilding competition where I'd have the confidence to pose in a bikini on stage in front of hundreds of people. EVER.
Be proud of yourself for coming this far.

It has been one of those days where you don't feel like cooking and want something simple so BLT sandwich it is tonight. Used 100 percent whole wheat 🍞 and turkey bacon for healthier option. On the side is Rebellion protein crisps. Gotta warn you they can be so addicting.

#macros #fuelyourbody #girlswholift #flexdietingrocks #nutrition #workitout #bltsandwich #strong #iifym #iifymgirls

Fim de semana de exageros.. mas a vida continua e amanhã tudo volta ao normal. As vezes é bom ficar off pra voltar com mais energia 😂 afinal boca foi feita pra cumê!!!!
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Get used to the rompers guys, it's summer and I live in California. 🤷🏻‍♀️😂 Here's a picture of me while I was in Washington. I felt really good for the two days I was there, but I didn't get into the gym and I didn't track my macros. I'm not upset about any of this, but my body is definitely confused! 😜

Getting back into my full routine this week, and I know I'll be feeling better in a matter of days. It's all about balance. 🙌🏻🙌🏻

It takes roughly 3 days of deficit eating in order to get our body to start burning stored fat for energy. So basically come Thursday you're finally tapping into fat stores. Then Friday morning Mike brings in donuts, Saturday night take out and drinks and then throw in a Sunday Brunch. Get off the hamster wheel of yoyo dieting. If you're not willing to stick to your plan over the weekends then you just don't want it bad enough.

If the ☀️ is out and you don't 💪 are you a bodybuilder?

My #1 feel good tip... SWEAT!!💦 Let's face it there are some days when we just don't want to work out, particularly on the weekends! I would have rather slept in and cuddled under the sheets during this stormy weather, BUT I knew that if I wanted to feel better the rest of the day I needed to have a sweat sesh! Went to spin and got my cardio in, went to the gym to workout the core, feeling gooood... then fueled the body with a yummy brunch, watched Netflix and cuddled back under those sheets!👍🏽 Did YOU get your weekend workout in??? #weekendwarrior
#noexcuses
#sweatlife

Little man decided he wanted to work out with me tonight 😂🐒 #hesadorable #monkeyman #littleman

Took a much deserved off day yesterday to let my back recover a bit. Back at it today with some shoulders, chest, #BFR and hip thrusts. 👍🏼So far so good. #occlusiontraining #bloodflowrestriction #betteraskrille #selfiesunday

Spent the entire day moving a whole bunch of furniture and sweating our 🍑off...that meant a huge bowl of tortellini with cheese tonight! I love it when B makes pasta 🍝👌🏼❤️Enjoyed every bite! Ready for bed so I can hopefully be up bright and early for my #tiubootycall @the_balanced_bride @dcjules_tiu @kayleecfennern @elizabethtaylor_fit @tiuwife2016 @mhs_toneitup @itslikeraleighgood @jobeth_tiu
#tiu #tiuteam #tiucheckin #tiusummertoneup #tiurdu #iifym #iifymgirls #flexibledieting #strongnotskinny #girlswholift #girlswithmuscle #eatyourwaylean #foodisfuel #pasta #gimmieallthecarbs #macros #balance #treatyoself #lgsisters #lgsummerfitcation #lgaccountability

⬆️I've never....colored my hair, had chicken pox, been in labor more then 4 hours, turned down M&M's, been good at small talk....and never said, "Oh my heck!" I'm confused?!? Is that a Utah thing🤷🏻‍♀️😂
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✨⬇️⬇️Your turn! Go!!!
#youvenever #tellmeyours #sundaynight

DIFT DONUTS V1.2 Pre order window will extend past the usual 24hrs!!
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This Design will be available for pre order STARTING 🍩TOMORROW* through FRIDAY🍩
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We know as of late, not everyone sees our posts even with Post Notifications 🔛 so we will extend things a bit. Email will be going out mid morning.
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As always, Members see this design for $20. Thank you ALL so much for the support!! The DIFT PIZZA drop last Thursday was EPIC 🍕
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#doitforthedonuts #doughnuts #donutparty #donutporn #dieting #eatclean #flexiblediet #flexibledieting #flexibledietinglifestyle #bodybuildingfood #donuts🍩 #🍩 #iifym #iifymgirls

Holy scary morning face 😂 there's about 4 weeks difference between the two photos but just a small weight change. I didn't start this to lose weight I did it to just feel better, function more optimally and just all in all improve my health. The biggest difference is focusing on fruits and vegetables and wholesome nutrient dense foods vs a lot o processed foods 🍏🍑🥑 lots of fruits and veggies, not cutting anything out. Just truly focusing on what my body needs and crushing my workouts. Slow and steady consistency is everything for a healthy and sustainable lifestyle🤗
#sweaty#gym#exercise#positivity#positivemind#fit#fitness#fitnessjourney#fitnessmotivation#fitfam#iifymgirls#iifymgirls#collegestudent#stress#sweatitout#pescience#bodybuilding#personaltrainer#doitforyou#bestself#strong#strongwomen#girlswithmuscle#girlswholift#nasm#fns#nutrition#progress#consistency#sustainability#consistencyiskey

I didn't have time to meal prep yesterday so I picked up a few of these meals from @thehealthybowl__ to keep me going this week & they sure tick all the boxes. This is the spicy beef mince bowl. Delicious & healthy! 👌👌
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#mealprep #highprotein #wholefoods #natural #healthycooking #fitfood #paleo #recipeoftheday #mealprep #iifym #healthyrecipes #abs #recipespage #instafit #iifymgirls #fitspo #healthylifestyle #healthyeating #dietplan #eatingplan #cleaneating #crossfit #crossfitgirls #girlswholift

your life unfolds in proportion to your courage👣



#freedom
@ittybittyfitprincess

A love story in 4 parts (backwards, because I know the birthday cake batter donut is the real hook here) @jakearibent is a gem #yesitfitmymacros💯

When you're on prep but your husband wants take-out -- you order a side of steamed veggies and watch him eat dumplings/sushi/curry. 😂😩🤤🍱🍣🍛 #bento #takeout #sundayfunday #steamedveggies #fitness #healthyfood #bodybuilder #bodybuilding #personaltrainer #iifym #iifymgirls #flexibledieting #5weeksout #fitnessmotivation #fitnessmodel #npc #npcbikinicompetitor #liftlikeagirl

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