G E T // I T // G I R L
Sending you all the support for #wbffworlds @laurensimpson
On behalf of the entire #lsf #squad, you're already a #winner in our #eyes 💁‍♀️ #wbffpro #wbffbikinidiva #fitnessmodel #laurensimpson #personaltrainer #lsfbabes #ehplabs #ryderwear

Wat hou ik er toch van om die lat rete hoog te leggen voor mezelf, kijken waartoe ik in staat ben, en I promise you, je lichaam kan zooo veel! Dat heeft deze Bourgondiër maar mooi bewezen de afgelopen 4 maanden! De laatste drie weken zijn in gegaan, waarin ik klaar ben voor de @wbffshows en de laatste puntjes op de i worden gezet. •
Ik eet sinds tweeënhalve week carbles, wat voor mijn lichaam super goed doet omdat mijn lichaam alle carbs vast bleef houden. Ook alle light productjes zijn sinds een week verbannen om insuline pieken te voorkomen. Zoals je kan lezen ga ik behoorlijk diep maar de transformatie is dat meer dan waard 💪😈


About this morning... coffee+bikini+empty beach= YES my perfect sunday ☕️ 👙🏝 ✨💕

This is me... first thing in the morning, sleepy eyes, rosy cheeks, bed hair and all!
It’s been a while since I’ve done a physique update so here you go! I absolutely love how the morning light shines into my bedroom these days so I couldn’t pass up a 6:30am photo 😋
Currently sitting at a very comfy 61.7kg (up from 56.9kg stage weight 3 months ago), 177cm tall, and macros average ~330 C, 170 P and 50 F. My energy levels are phenomenal, strength continues to climb session by session, my sleep is amazing and recovery is great too! I’m definitely looking softer however I can promise you my muscle bellies are stronger and harder than ever 😋 I’m fairly happy with my composition at this point because the added body weight has seemed to distribute fairly evenly (phew!) 😋😌
It’s important to remember that bodybuilding is a self development sport and you’re SUPPOSED to gain weight in your improvement season in order to build a bigger and better package to showcase next time you lean down 😋 The greatest physiques are generally developed by those who step outside the comfort zone of their ideal appearance (within reason... 🐷), because sure looking comp lean year-round can be impressive... but when the next season comes around who on earth wants to jump on stage looking the exact same?!? NAHHTTT MEE! 🙅🏻‍♀️ The primary aim of your improvement season is to make IMPROVEMENTS! Physically, mentally, emotionally... and the truth of the matter is that it’s done alongside a little extra body fat (and A LOT more glorious carbohydrates hehee 😋🍞🥔🍌)
#ifbbbikini #wbffbikini #bodybuilder #sportsdietitian #physique #npcbikini #nutritionist #inspirational #offseason #physiqueupdate #stronggirls #powerlifting #bodybuildingshow #compprep #compprepcoach #npcbikiniprep #bikinicompetitor #wbff #ifbb #prepcoach #olympia #inspiration #bodybuilding #wbffbikinidiva #dietitian #personaltrainer #improvementseasonupdate #girlswholift #bikiniathlete #motivation

Who says bikini girls don’t lift!!
Pulling 100kg from the ground for 8 reps....... with my lil bitch hands because I forgot my straps 😂!!
Fuelled by @onpoint.nutrition.depot

I’m about 3 days into peak week for @wbff_official Worlds and I’m gonna be super transparent...
Shit is gettin’ is reeeeaaal y’all. 😲
I am mentally and physically exhausted. 😩
My body wants a minimum of 9 solid hours of sleep each night, and then I usually (unintentionally) fall asleep at some point for a quick nap during the day. 😴
My workouts have increased in intensity plus additional cardio. 💪🏼🏃🏽‍♀️
I’m at the gym about 2.5-3 hours each day with my workout and posing practice. ⏳
I’m eating 6 meals per day (approx. 1,600 total calories each day) and none of those are shakes right now (no protein powders of any kind during peak week), which ends up being A LOT OF FOOD. 🐷 I feel like I’m in a competitive eating contest by the end of the day (“...okay, one more meal, I can do this!”) 🤤
I’m drinking 1.5 gallons of water each day (with all that food...I’m feeling FULL all the time).💧
No caffeine, no gum, no mints. 🙅🏽‍♀️
And I still have 6 days until I get on stage. 😅
Bodybuilding, fitness competing — it is an extreme sport — don’t be mistaken. It takes focus, dedication, sacrifice, and pushing past your comfort zone each day. 🚀
And with all of that — running on fumes — I am unwavering in my focus, confident, excited, ready, trusting the process.🔥
See the target, hit the target. 🎯
@wbff_official @allisondillett @paul_dillett @fitangelsworld @allysangels_fitness #wbff #wbffdiva #wbffbikini #wbffbikinidiva #wbffworlds2018 #bikinicompetitor #preplife #peakweak
📸: @camiloherreraphoto
👚: @forever21

Best Aminos always with me on the go, these squirty bottles make life a million times easier! 💦 👙 @elyse_b__ #waterenhancers #bestaminos #bpisports #wbffdiva

lovin' these love notes!

“Why fit in, when you were born to stand out” - Dr Seuss

I believe that each and every one of us are capable of achieving anything we set our minds to.
The biggest challenge is finding that thing that inspires you. The thing that you want more than anything. That thing that you would work your ass off for and refuse to stop until you got it.

Developing your passion doesn’t happen overnight. It’s something you have to work on, something that grows over time.
If there is something you enjoy doing, pay attention to it. Take action, keep doing that thing. If you put in the time and energy to things that interest you, you too can create your passion. 📷 @dallasolsen68

No1️⃣ advice for performance: .
Do the best that YOU possibly can under the current circumstances YOU are in🙌 The what-ifs are insignificant because you can’t give anything more then your absolute best. .
We all have our own individual lives and challenges that come into play.
Injury, insecurities, grief, study, work, financial and family commitments🤒They are not excuses or distractions, they are a part of your life, and ultimately they’re the challenges that have shaped you into the unique, resilient individual that you are! .
Shift work, quality sleep, down-time and self doubt are a few of the things I struggle with😕 Balancing shifts among prep takes a level of planning, prioritising, and preparation, and even then they sometimes clash... 😴 Night duty in peak weak is never ideal, but hey that’s my life. .
Stay in your own lane💭🚗 No one knows your personal struggles, nor do you know theirs, nor do they matter! Everything in life becomes easier when stop focusing on what everyone else is doing, saying or thinking. Whatever your 💯% looks like, Give it👊 #youvsyou

Lighter day of plyos and a little PHA (peripheral heart action) to just get the body and blood moving. PHA is a type of circuit training in which you do a set of lower body exercises, immediately followed by a set of upper body. The point of it to get blood pumping from lower body, to upper body with little to no rest (hence the name, peripheral heart action)
By doing it split like this is keeps the one half from completely fatiguing while you work the other half of your body. Making it “easier” to complete a challenging circuit in less time. But really, it’s not much easier. But it does make the workout go quicker than a typical circuit since there is less rest.
I also like incorporating plyos every so often as I had a DNA test with results that stated I have significant amounts of fast-twitch muscle fibers, which are more conducive to sprinting type of exercises (or massive burst/jumping type of exercise) rather than long run endurance style training (probably explains why I hate long distance running, my body is just not equipped for it). I’ll take powerful sprinting/bursts over long distance stuff any day. I enjoy seeing how powerful I can make myself. These box jumps were easy for me. Two years ago this height (27”) and this amount were unfathomable. It’s amazing how far we come if you just keep putting one foot in front of the other day after day. Eventually you’ll look back and realize you’re doing things you never thought you could possibly do! 💃🏼

Can’t believe we are FINALLY one week out from @wbff_official worlds!! Being a part of the #petermollofitness and #teamuniqueprep team has made my first prep & fitness journey in general one of the best experiences in my life. @petermollofitness @michaelpucci_ ✨ Can’t wait to have these two inspiring females by my side for the next 7 days! @shinnonf_wbffpro @ahh_driana 💖 LETS DO THIS FAM 😍

"And one day, she discovered that she was fierce, and strong, and full of fire, and that not even she could hold herself back because her passion burned brighter than her fears."
#6moredays #bikinimuscle #wbffbikinidiva #bikini #posingpractice
@wbff_athletes @wbff_official @soniandreou @paul_dillett

I’m not fanatic of crazy beauty treatments but I do Botox injections since I was 25 y.o. and now I’m 38. I’m happy with this treatment once in 7 months. It works for me. I don’t do any other treatments, I don’t use cream for face of special face wash. Only Botox. No secrets. 🤭🤷🏼‍♀️
But saying that Im always interesting what’s new on the market just to keep myself updated. Going to Russia it’s like discovering a new world 🌎 of beauty treatment with are 100 miles ahead UK. I don’t know why in here everything so so old school???? Hard to find decent level of service in all Beaty areas not talking about dental job 👎🏽🤷🏼‍♀️ for 1 M £! 🤣
But!!!! There is always but 😆 I found the Girl who did amazing job today and I won’t keep secret she did my nose 👃🏽 I had filler done! Simply because I never used fillers and I wanted to try it a long ago but therapists always said that there is nowhere to inject 😂 I did nose today and must say this girl is amazing @bellissimibeauty she does Botox fillers microblading makeup 💄 etc- all! Look at my nose and if you like it, go have look her IG page now 😁👍🏼 Simi - thank you!!!! See you very soon!!!
#fillers #nosefillers #body
#london #friends #bikinicompetitor #bikinimodel #bikiniathlete #wbffbikinidiva #stage #sassy #classy #fashion #fitness #fitnessmodel #russiangirl #russianbeauty #фитоняшка #бикинистка #beautiful #wbffofficial #photoshoot #stage #posing #ilovemylife #newopportunities #fit30s #trainhard #workhard

Put in some WORK this morning! 💪🏼🙌🏼

99 isn’t 100...🤷🏼‍♀️
No matter what comes up, no matter how you feel, no matter what’s going on in your life, 99% isn’t 100%.
And unless you’re ALL IN giving 100% every moment of every day, you will never truly know how much you could truly achieve✨
12 Weeks until WBFF MIAMI and there will be nothing less than 100% from me
What are you trying to achieve? Are you giving 100%?

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