#shesquats

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Every little change adds up! Focus on making one small improvement each day πŸ’ͺ🏼

Motivation πŸ‘Š
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I hear, too often, that a thicker lower body is the primary #goal. This leaves some thinking that they only need to target that particular area.
FALSE!!πŸ›‡
Understand that the body should be trained as a package. Don't neglect the upper body, back & waistline. Believe it or not, the leaner your back/core is, the more volume your lower body (hips, butt & thighs) appears to have. Isolate the areas that cause the most discomfort. Eventually, they too will be just as strong as the rest of your body. "Total Package" was always my goal so I make sure my training is geared towards that. Below is an example of my weekly split:
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Day 1...Back & Biceps
Day 2...Legs & Core
Day 3...Full-body HIIT
Day 4...Glutes
Day 5...Shoulders & Triceps
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Let's Keep Working! πŸ’ͺ
#TrainLikeTay
#StayMotivated
#TotalPackage
@trainliketay

Women who are focused on building themselves up don't have time to tear others downπŸ™πŸ½
#strongwomen
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πŸ“· @amanda.mills_

Take it to the Kettlebell for a full body burn πŸ”₯πŸ”₯πŸ”₯
Try 5 rounds of this circuit. 45 second intervals w/ 15 seconds rest in btwn exercises.
-Kettlebell Swing -Sumo Squat to High Pull
-Suitcase Deadlifts (both sides)
Let me help you #findyourfitπŸ‘©πŸ»β€βœˆοΈπŸ‘©πŸ»β€βœˆοΈ
DM/Inbox me for your own diet/workout program custom fit for you πŸ‘ŒπŸΌ

Many women are scared of lifting heavy weights, because they think that it will make them 'manly' or 'bulky'. Always remember that as a women you don't have the sufficient levels of testosterone to develop large amount of bulk. Even building a good amount of muscle takes a lot of time, energy and calories. Lifting heavy weights and being in a caloric surplus (meaning that you'll eat more calories than you burn) will make you grow muscles (& some body fat). Ladies lifting weights won't make you look like a man, it will actually enhance your feminine curves.
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Here It's a Shoulders Routine for you to try! πŸ”ΈDumbell Shoulder Press (Shoulders, triceps)
πŸ”ΈRope Cable Front Raise (Shoulders) πŸ”ΈUpright Cable Row (Traps, shoulders) πŸ”ΈBarbell Shrug (Traps) πŸ”ΈFace Pull (Shoulders)
Slow and Controlled repetitions (4x12) (Video is sped up)
Drinking my Original Cola BCCA's to keep me hydrated during my workouts and help to speed up the recovery process! @1upnutrition #1upnutrition Code HEIDY saves you 20%OFF
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#Heidyespaillat#shoulders#upperbodyworkout#tuesdaymotivation#bodybuilding#body#mind#nutrition#love#lifestyle#bootybuilder#lunges#kickbacks#glutes#fun#adidas#inspiration#motivation#healthy#workoutideas

Quad goals πŸ’ͺ😍
@brigittegoudz

Cause it's leg day, and I need some motivation 🀘🏼 Believe it or not, there's only about a 20-30 lb. difference between these pictures πŸ’ͺ🏼#transformationtuesday

The difference between WHO you are and who you WANT to be....... is entirely up to you! Whether you realise it or not, you make a choice everyday.
Make the right choices that lead you to your ultimate goalπŸ™πŸΌπŸ’ͺπŸΌπŸ‘ŠπŸΌ
#fitlife #fitnessaddict #fitness #beforeandafter #weightlossjourney #weightloss #transformation #inspire #bodypositivefitness #shesquats #training #weightlossinspiration #inspiration #selflove #beastmode #justdoit #beastmodeon #traininsane #transformyourbody #fitnessinspiration #melbourne #strongissexy #strong #muscles #fitfam #fatloss #newme #ootd #instagood #pictureoftheday

This OG muscle tee by @doughnutsanddeadlifts is my new favorite shirt to lounge inπŸ€— You need this in your life! Code LONG10 saves you πŸ’Έ

Follow @ambitionmafia πŸ‘ˆπŸ‘ˆ for your daily source of inspiration and motivation!!πŸ’―πŸ‘Š
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Damn 😰😰 BEST CAPTION WINS A SHOUTOUT ON NEXT POSTπŸ‘‡πŸ‘‡
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Shoutout Winner: @paulinebaly_fanclub .
#squats #shesquats #hesquats #tiger #cheetah #cat #bigcat #exotic #wildanimals #zoo

🦌 Booty Booster program on charlottewinslow.com πŸ‘

Presents
IGπŸ‘‘: @gisellelynette πŸ’Ž
#toofinetuesday πŸ† #gisellelynette
#honeysopure πŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ―___________________________________________________
#pureteam #eyecandy #onpoint #headtotoe #sheesh #wce #allnatural #hourglass #perfectbody #slimthick #instafit #picoftheday #like4like #welldamn #shesquats #extremecurves #realbooty #boomin #officialdimes #repost #goodvibes #keepsthehoneypure

Eat it like her booty

#transformationtuesday πŸ’œπŸ’•πŸ’ž
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We often spend so much time caring about what everyone else thinks, what everyone else feels, what everyone else is doing, but we rarely expend that much time and effort on ourselves and what we're doing, how we're feeling, and what we think. β–Άβ–Άβ–ΆCHANGE IT NOWπŸ™ŒπŸ™ŒπŸ™Œ
HOW? You ask.... to me it seems simply said but harder done. You have to erase all the negativity out of your life. Sometimes that maybe something simple or easy to admit it may be bad for you like smoking other things maybe harder to get rid of like people you care about but that may sadly not feel the same about you.πŸ˜’πŸ˜’πŸ˜’
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One thing I've learned about my self through this journey is that no matter how many of you wonderful people tell me I'm beautiful or tell me how proud I should be until I really started feeling that and telling myself that it didn't matter. So it got me thinking all those years that I spent trying to please everyone else did it even matter? Truth of the matter is it didn't and it still doesn't. It is okay to have people in your life that support you and lift you up but if you have anyone whether their family or friends that are trying to drag you down belittle you or tell you that you're incapable of something those are the people that you need to get out of your life if possible.πŸ‘ŠπŸ™…
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I also have started a custom of telling myself all throughout the day different things that I like about myself. I may still have several things that I don't like or that I want to change but I'm starting to embrace who I am because even though I may not be what the world thinks is beautiful or what other people may find special I know that I'm special. πŸ™ŒπŸ’šπŸ’ž
β–Άβ–Άβ–ΆAnd my Warriors so are youπŸ’―πŸ˜
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For those who are new to my journey I had no surgery to lose the weight. I followed @WeightWatchers for 4 years and added Fitness in little bit by little bit and then became addicted to it
I love you guysπŸ’žπŸ’•
@UNENDINGBATTLE
KEEP FIGHTING!πŸ‘Š
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#fitlife #fitnessaddict #fitness #beforeandafter #weightlossjourney #weightloss #transformation #inspire #bodypositivefitness #shesquats #training #weightlossinspiration #inspiration #selflove #beastmode #justdoit #beast

Total eclipse of the butt.
πŸ“·: @zachiatrist

Something for you to try out: when curling dumbbells, make sure your biceps are always under tension - which means not extending your arms down fully, stop before your biceps relax and make sure they are are working 24/7!
Seeing progress is so fulfilling πŸ’ͺ🏼 #girlswithmuscle 🀘🏼😌

SKWAAATS!!! Apparently that's all I do now. I figure if I pay as much attention to my squats as I do my deads, I could have a decent squat. So here I am... @fightorquitco #FightOrQuit #DaddysLittleBodyGuard

She can do both! 😍πŸ”₯ Via @femaleclan

I was always inspired by this mans work ethic. Gone too soon..Rest In Peace Dallas. #DallasMccarver #BigCountry #NoStoneUnturned

Throwing it back to those comp prep shreddy days!

Wiecie co? Mialam wstrzymac sie z takimi zdjeciami az do dnia pierwszego w tym sezonie startu. Mialo byc dzisiaj negatywnie, bez motywacji. Bylo.
Ale taka moc pozytywnych komentarzy od Was sprawila, ze zrobilam sobie magiczne porownanie.
Porownanie sprzed startu w marcu i zdjecie niedawne.
I jaki wniosek? Taki, ze potrafie. Potrafie mimo sprzeciwienstw losu, pomimo niedobrej genetyki, kiepskiej bazy. Pomimo tego, ze nie wygladam jak rasowa 'bikiniara' i nawet bikiniara siebie nie nazywam i dlugo nie nazwe. Potrafie.
Potrafie byc krok przed soba sama. Dostrzegac wady, ale i zalety. Male detale, ktore z biegiem czasu widac. Male sukcesy.
Czy wazne bedzie dla mnie 1 miejsce? Byloby mile, ale... nie jest dla mnie wazne. Najwazniejsza jestem ja sama. Moj progres. Male kroki do przodu.
Jestem zwyciezca.
I pozostane nim do konca :) Ty tez moΕΌesz nim byΔ‡. Tylko uwierz ❣️ #workout #healthy #polishgirl #girl #poland #fit #fitgirl #fitness #fitspo #befit #befitpolska #zdrowo #getfit #motywacja #fitspiration #silownia #gym #gymfreak #strongnotskinny #shelifts #shesquats #jemzdrowo #eathealthy #healthylifestyle #brunette #trening #fitfam #getfit #promoter #bikinifitness #transformation

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Ein spΓ€ter #transformationtuesday heute 😊 Lasst euch nie entmutigen und geht euren Weg!! Und macht das was euch gut tut! Was es auch immer sein mag! Im Sport sieht man die Fortschritte oft nicht direkt - oder sie sind einfach nur versteckt unter dem #fettsΓ€ckhans πŸ™ˆ

Um ihn bei mir wieder etwas zu Leibe zu rΓΌcken- der Urlaub war zu lecker πŸ˜‚#hoffentlichwandertallesindenbooty - werde ich wieder mehr Cardio einbauen und wieder nach verbrauchten Kalorien essen 😊Heute war jedenfalls ein super produktiver Tag ✌😊Cardio,Training, DrArbeit und Gartenarbeit 😊 Heute Abend machen wir bestimmt Bubu vom Feinsten πŸ™ˆ

War euer Tag auch so produktiv? Was habt ihr getrieben? 😊
#bootygains #mcfit #madebymcfit #shelifts #shesquats #transformation #athletic #gym #gymmotivation #fitnessmotivation #bootygrowth #igfitness #gains

Wie viel Selbstbewusstsein ist gut und wo verlaufen die Grenzen?πŸ€”
Es heißt immer wieder "seid selbstbewusst!", dann scrollt man durch Instagram und die Kommentare lauten nur "wie billig" oder "Sex sells". Aber vielleicht zeugt das nur von einem wohl beneidenswerten Selbstbewusstsein?
Ich persΓΆnlich bin niemand, der sich gerne halb nackt auf Instagram zeigt. Und das ist auch vΓΆllig okay. Genauso ist es auch okay, dass andere gerne ab und zu mehr Haut zeigen, weil sie mit sich und ihrem KΓΆrper zufrieden sind und es auch zeigen wollen. Wen kΓΌmmert's also? Es ist und bleibt das Problem des voreiligen Urteils! Viele meinen zwar Personen der Γ–ffentlichkeit direkt als "billig"abstempeln zu kΓΆnnen, aber keiner von denen kennt diese Person wirklich πŸ’β€β™€οΈ Ich persΓΆnlich bleibe, wie ich bin und wenn jemandem das nicht gefΓ€llt, der folgt mir einfach nicht πŸ€·β€β™€οΈ Ich liebe es gute Laune zu verbreiten und hoffe, dass sich viele davon anstecken lassen. Somit einen schΓΆnen und lustigen Abend πŸ€—πŸŒ» βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Werbung! Spart jetzt 5% bei @bodyipnutrition mit dem Code "teamtj5" βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– #bodyip #gainwithbrain #selfconfidence #selbstbewusst #liebe #strongnotskinny #strongwoman #powergirl #powerfrau #machdeinding #nevergiveup #neverstopexploring #dontstopbelieving #fitfamde #fitgirl #youcan #prejudice #dontjudgeme #wordoftheday #smileandtheworldsmileswithyou #positivevibes #shesquats #loveyourself #lovelife #peace #keepgoing #smile

Stars & Stripes Shorts with built-in back Zipper Pouch for Snacks available at FeedMeFightMe.com πŸ‘ŠπŸ½ #FeedMeFightMe

I need a better cameraman and less spectators when I do this, so apply in the comments when you are a good cameraman and bodyguard in one... Me thank you 😬😬#shesquats #squats #squat #shesquatsbro #roundbooty #roundasses #bigbootygirls #bigbootywhitegirl #sheerleggings #leggings #yogapants #meshpantyhose #meshleggings #pantyhose #fishnets #nylons#fishnettights #seethrough #seethroughleggings

This is why you should skip those long hours of cardio and rather go lift some heavy weightsπŸ’πŸ»πŸ‘†πŸΌπŸ™ƒπŸ™‚ (running is only allowed when you're trying to get a free squat rack πŸ˜†)
And don't ever be ashamed to say that you feel good in your body! It is so frustrating to me when someone's trying to give a girl a compliment about her body and she immediately starts to point out all of her flaws!.. Don't be like that but rather #OunItGirl !!! Say Thank You and that's all!.. you should be damn proud of your accomplishments!!

Flew back home yesterday and hit the gym today. It's been a while and I felt really weak. Decided to lift heavy and I threw up so then I decided to take it easy, and do the basics at light weight
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Don't judge my booty ☹ it's gone haha. Spent the last 5 days in Lebanon really sick that I couldnt eat anything and I've lost weight. I'm going to be working really hard on building it back and showing you how 😊 my upper body somehow maintained everything. How quickly you lose weight and specifically where the most is highly genetic. I can build my glutes quickly but I can lose them just as quick. Everyone is different
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These exercises are very basic and you should already know about. Best thing to do when you haven't worked out in a while is start easy and light and work your way up go more complex exercises. Most importantly, don't get down on yourself if you feel weak or if you aren't able to perform certain things. Just focus and you'll get right back into shape in no time
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#fitfam #fitspo #fitnessaddict #fitspiration #fitaddict #shesquats #curves #glutes #legs #legsfordays #instagood #instadaily #abs #girlswithabs #core #fitlife #fitgirl #fitness motivation #motivation #inspiration #progress #fitnessjourney #abworkoutΒ  #workoutflow #instadaily #instagood #gym #gymflow #gymlife #humpday #fitwithheba

70kg on the bar today! I'm so happy over this because two months ago my back was so bad that I could not even so squats with only bodyweight. Sure, my lower back is not totally fine yet but it's so much better since I changed physiotherapist 4 months ago and train core 3 times a week. Something is for sure and that is that I will never give up my dream of having a totally good back again! #keepfighting #iciw #icaniwill #shelifts #shesquats #girlswithmuscles #girlswhosquat #girlswholifts #fitnessmotivation #fitspo #fitsporation #fitgirlsinspire #motivation #workoutmotivation #strongereveryday #trΓ€nahΓ₯rthΓ₯llkΓ€ft #aldrigvila #legday #bootyπŸ‘ #changeyourmindset #gohardorgohome

Presents
IGπŸ‘‘: @valerie.c_ πŸ’Ž
#weekendflow πŸ“·βœ¨ #valeriec
#AllHipHopModels πŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ’žπŸ―___________________________________________________
#pureteam #eyecandy #onpoint #headtotoe #sheesh #AllHipHopModels #allnatural #hourglass #perfectbody #slimthick #instafit #picoftheday #like4like #welldamn #shesquats #extremecurves #realbooty #boomin #officialdimes #repost #goodvibes #keepsthehoneypure

❗️New blogpost alert❗(you can find the link in my bio for the complete story) Yup, this is something that really bothers me. Instagram consists of constant small snapshots of people you don't know, and people are there to judge and will always have an opinion. To be clear, I'm not here to complain about comments I get. Every woman has her right to do whatever they feel like and whatever they love to do.
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πŸ¦„The amount of skin that someone shows has nothing to do with someone's intellect, ability or talents. We really need to start seeing this apart from each other. Some women feel empowered by showing their body, and some women feel empowered by not showing it. That's both oke, respect that! I'm also not going to judge you for not showing skin. (that would be weird right?) Just keep on doing you, because in the end you have to be happy with yourself and what you do! And that's all that's matters. Try to be a little less judgmental, and empower each other instead of always giving opinions, hating and shaming on each other. We're all women with a story❀️ #empowerment #youdoyou

As requested here is what I eat in a day ✨ SWIPE RIGHT πŸ‘‰πŸΌπŸ‘‰πŸΌπŸ‘‰πŸΌ I follow a flexible dieting approach or IIFYM (If It Fits Your Macros) meaning I eat whatever I feel like as long as it fits my macronutrient requirements. Therefore each day will be slightly different. However, I tend to keep my breakfasts the same, lunches change week to week depending on what I prep over the weekend and dinner varies depending on what I'm feeling like (or what's in the house). The beauty of flexible dieting is you learn so much about food - skills you can carry with you throughout the rest of your life. You will be better equipped to take control of your diet and not feel as though you've "cheated" if you swap your rice for some bread πŸ˜‹ I hope seeing what I eat gives you an idea of the variety of foods you can have.

My macros will be different to yours so for more info on what macros are & how to calculate them jump on my Youtube channel and watch my video titled "Let's Talk About Nutrition" πŸ‘‰πŸΌ I'll pop the link in my bio. (Disclaimer: The first 2mins is just puppy spam 🐢). --------------------------------------------------------
My day:
πŸ‘‰πŸΌ Breakfast: 364 cals (56c/7f/18p)
- Chobani
- Oats 40g
- Honey 5g ---
πŸ‘‰πŸΌ Skinny Cappucino: 113 cals (12.3c/3.3f/8.5p)
- (I just count the low fat milk, not the delicious chocolate sprinkles πŸ˜‹) ---
πŸ‘‰πŸΌ Workout drink: 118 cals (19c/0f/10.9p)
- 1 scoop P2P
- Creatine Monohydrate ---
πŸ‘‰πŸΌ Lunch: 487 cals (44c/16f/44p)
- Stubbs chilli fixin sauce
- Extra lean beef mince 125g
- Hi- Protein greek yoghurt 50g
- Light cheese 20g
- 2 x Sourdough toast
- Nutellex lite spread ---
πŸ‘‰πŸΌ Snacks: 363 cals (50c/8f/23p)
- Chobani flip
- Mini rice cakes
- Smoothie (1/4 scoop protein, pineapple, kale) ---
πŸ‘‰πŸΌ Dinner: 458 cals (24c/26f/29p)
- Lamb 125g
- Tilda rice 125g ---
πŸ‘‰πŸΌ Dessert: 107 cals (13c/5f/2p)
- Tea with dash of full cream milk - Chocolate Scotch finger biscuit 😍

Total: 2034 cals

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