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No sweat no beauty ❤️No squat no booty🍑#ifbbofficial #ifbbproud #squats #squatswork #booty🍑 #gluteus #squatsvideos #girls #girlswhopowerlift #gluteworkout #gym #labellamafia #adidas
Keep your squats low☺️, and your standards high 💪🏼#ifbbofficial #ifbbproud #squats #squatswork #booty🍑 #gluteus #squatsvideos #girls #girlswhopowerlift #gluteworkout #gym #labellamafia #adidas
Live deep 😄Love deep😍 Squat deep🍑#ifbbofficial #ifbbproud #squats #squatswork #booty🍑 #gluteus #squatsvideos #girls #girlswhopowerlift #gluteworkout #gym #labellamafia #adidas
💥HOW TO GET STRONGER💥
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🦄I usually keep my Inner Circle videos & articles private, just for the IC, but I spoke about this with my Inner Circle earlier today and several members told me they thought I should share it publicly because they know many people who struggle with it, so I‘m going to lay it out here for you as well.
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☕️It's very easy to get caught up in the mindset of expecting see your strength go up every time you go to the gym.
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🦄Because, when you first start out, your strength *will* go up nearly every time you go to the gym.
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🦄But as you get stronger, the harder it becomes to get stronger.
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☕️That's why I've said for years, "the stronger you get, the harder it gets.”
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🦄In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym.
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☕️And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc).
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🦄All of that aside, I want you to remember one very important point.
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☕️You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger.
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🦄Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate.
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☕️Breathe. Smile. Relax.
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🦄You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride. Keep on going <3
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#strengthandconditioning #strength #strengthtraining #strengthtrain #strong #strongman #strongwoman #powerlifting #powerlift #powerlifter #powerliftingwomen #weightlifting #weights #chickswholift #ladieswholift #girlswholift #girlswhopowerlift #bodybuilder #bodybuilder #bodybuildingcom #muscles #alwaysoptimal #syattfitness
💥HOW TO GET STRONGER💥 - 🦄I usually keep my Inner Circle videos & articles private, just for the IC, but I spoke about this with my Inner Circle earlier today and several members told me they thought I should share it publicly because they know many people who struggle with it, so I‘m going to lay it out here for you as well. - ☕️It's very easy to get caught up in the mindset of expecting see your strength go up every time you go to the gym. - 🦄Because, when you first start out, your strength *will* go up nearly every time you go to the gym. - 🦄But as you get stronger, the harder it becomes to get stronger. - ☕️That's why I've said for years, "the stronger you get, the harder it gets.” - 🦄In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym. - ☕️And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc). - 🦄All of that aside, I want you to remember one very important point. - ☕️You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger. - 🦄Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate. - ☕️Breathe. Smile. Relax. - 🦄You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride. Keep on going <3 - #strengthandconditioning  #strength  #strengthtraining  #strengthtrain  #strong  #strongman  #strongwoman  #powerlifting  #powerlift  #powerlifter  #powerliftingwomen  #weightlifting  #weights  #chickswholift  #ladieswholift  #girlswholift  #girlswhopowerlift  #bodybuilder  #bodybuilder  #bodybuildingcom  #muscles  #alwaysoptimal  #syattfitness 
Client Spotlight // This beautiful bride to be came to me 4 weeks ago looking to feel confident & beautiful on her big day. It’s hard not to tear up as I write this because the progress Logan has already made in 4 short weeks is mind blowing & I’m just picturing her in her dress 😭😭 No low carbs (still in the 200 gram club 🙌🏼), no crazy amount of cardio, just lifting heavy & eating to reach her goals!
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Sometimes you can’t do it all by yourself.
Sometimes you need to ask for help in order to get to where you want to be.
Sometimes you need to step out of your comfort zone, push your body to its limits & prove to yourself you can fight for anything you want.
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This is exactly what Logan did. She decided to ask for my help, invest in herself, put in the work every single day & her results prove just that. I am SO proud of you Logan! You make me one proud coach!
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“I was ready to throw in the towel on my fitness journey and I’m so glad I decided to ask for your help. You’ve made going to the gym exciting again...Lifting weights is so empowering, and I love that I’ve already been able to start increasing weight in some of my lifts.” @logay_
Client Spotlight // This beautiful bride to be came to me 4 weeks ago looking to feel confident & beautiful on her big day. It’s hard not to tear up as I write this because the progress Logan has already made in 4 short weeks is mind blowing & I’m just picturing her in her dress 😭😭 No low carbs (still in the 200 gram club 🙌🏼), no crazy amount of cardio, just lifting heavy & eating to reach her goals! - Sometimes you can’t do it all by yourself. Sometimes you need to ask for help in order to get to where you want to be. Sometimes you need to step out of your comfort zone, push your body to its limits & prove to yourself you can fight for anything you want. - This is exactly what Logan did. She decided to ask for my help, invest in herself, put in the work every single day & her results prove just that. I am SO proud of you Logan! You make me one proud coach! - “I was ready to throw in the towel on my fitness journey and I’m so glad I decided to ask for your help. You’ve made going to the gym exciting again...Lifting weights is so empowering, and I love that I’ve already been able to start increasing weight in some of my lifts.” @logay_
Current mood: Joggers & Rihanna
95x5 👉🏼 115x5 👉🏼 135x1 and a glimpse of what it’s like to be around my brother😬
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Fun fact: Even though I usually listen to Spanish reggeaton.. I know the lyrics to basically all of Rihanna’s songs. I love her music too🎶💗
Current mood: Joggers & Rihanna 95x5 👉🏼 115x5 👉🏼 135x1 and a glimpse of what it’s like to be around my brother😬 . Fun fact: Even though I usually listen to Spanish reggeaton.. I know the lyrics to basically all of Rihanna’s songs. I love her music too🎶💗
Dress rehearsals.
Thx @cookiecali for letting me borrow your beautiful @hviiibrandgoods singlet. Thx @monkaycrak for helping me with this meet prep. 
Thx @michelled0nut for being my head judge today.
Thx @fitt.katt for recording. 
I appreciate y'all so much. 
Tbh I just want to get this meet over with already. I'm literally opening with the same numbers (lower for bench) as I did at USPA nationals July and at a 10lb higher bw. So yes I am kind of disappointed in myself. However I am aiming to have better overall meet performance this time around. Last but not least ty ig and frenz for the support. 💕
Dress rehearsals. Thx @cookiecali for letting me borrow your beautiful @hviiibrandgoods singlet. Thx @monkaycrak for helping me with this meet prep. Thx @michelled0nut for being my head judge today. Thx @fitt.katt for recording. I appreciate y'all so much. Tbh I just want to get this meet over with already. I'm literally opening with the same numbers (lower for bench) as I did at USPA nationals July and at a 10lb higher bw. So yes I am kind of disappointed in myself. However I am aiming to have better overall meet performance this time around. Last but not least ty ig and frenz for the support. 💕
While I was deadlifting earlier there were 3 dudes sharing a squat rack next to me. I went to move my bar out of the way to give them more room but then I was like ‘wtf. No. You are allowed to take up space’ and it occurred to me that moving aside to make room for others when you actually need the space yourself is something only a woman would do. I need to work on my own self. .
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I also need to work on my selfies. 🙃🍑 #girlswhopowerlift #gwpl #bench #deadlift #sumodeadlift #deadlifts #benchpress #grind #ukfitfam #fitfam #motivation #fitspo #workout #ipf #girlswholift #selfie #mirrorselfie #gymselfie #upliftandliftheavy #powerlifter #ouplc #soshelifts #girlswholift #upliftandliftheavy #gwplgear #powerlifting  #ukfitfam #soshelifts #teamstormin #squats #squat #competition #britishpowerlifting #ipf
While I was deadlifting earlier there were 3 dudes sharing a squat rack next to me. I went to move my bar out of the way to give them more room but then I was like ‘wtf. No. You are allowed to take up space’ and it occurred to me that moving aside to make room for others when you actually need the space yourself is something only a woman would do. I need to work on my own self. . . I also need to work on my selfies. 🙃🍑 #girlswhopowerlift  #gwpl  #bench  #deadlift  #sumodeadlift  #deadlifts  #benchpress  #grind  #ukfitfam  #fitfam  #motivation  #fitspo  #workout  #ipf  #girlswholift  #selfie  #mirrorselfie  #gymselfie  #upliftandliftheavy  #powerlifter  #ouplc  #soshelifts  #girlswholift  #upliftandliftheavy  #gwplgear  #powerlifting  #ukfitfam  #soshelifts  #teamstormin  #squats  #squat  #competition  #britishpowerlifting  #ipf 
Cheers to getting thicker & stronger. #offseasonboiz #MOTVFIT #SGFAthlete
3x4 @ 150# spoto press to end the week. I'm tired, but feeling good. Looking forward to seeing Star Wars tonight!
@ks_virtualcoaching @cassandralamadrid
#kabukistrength #kabukistrengthlab #KSvirtualcoaching #kabukistrengthcoaching #teamKS #antifragile #benchpress #spotopress #howmuchyabench #strongstrongfriends #homegym #powerlifting #girlswhopowerlift #girlswholift #shortiesthatlift #powerlifter #fitfam #frēkfamily
Bench press accessory movements got me feeling extra bro-ey and I’m not mad about It 😂 @avatarnutrition 
#liftheavy #fitmom #crossfitmom #avatarnutrition #spreadhate #goforbroke #gfb #cflbk #crossfit #crossfitgirls #fitness #fitspo #noexcuses #fitspiration #dedication #girlswholift #mombod #iifym #iifymgirls #lifting #lbeb #gfb #cleaneating #mealprep #girlswhopowerlift
#proudcoach #Repost @michellewittkelvt
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I’ve been working with @teamproscience on my nutrition for 8 weeks now, loving the changes I’m seeing with my body... only a 4 pound difference in these photos...the scale doesn’t always have to drop drastically to see results! I can’t wait to see where the next 8 weeks takes me! Thank you Kelsea for guiding me ❤️💪🏻#TeamProScience #nutrition #gymlife #girlswhopowerlift #poweredbypoptarts #transformationtuesday #motivation #gymlife
#proudcoach  #Repost  @michellewittkelvt ・・・ I’ve been working with @teamproscience on my nutrition for 8 weeks now, loving the changes I’m seeing with my body... only a 4 pound difference in these photos...the scale doesn’t always have to drop drastically to see results! I can’t wait to see where the next 8 weeks takes me! Thank you Kelsea for guiding me ❤️💪🏻#TeamProScience  #nutrition  #gymlife  #girlswhopowerlift  #poweredbypoptarts  #transformationtuesday  #motivation  #gymlife 
✡✡New Years Resolution??? ✡✡ Lose weight? 
Drop a weight class in your sport?
Eat better for general health?
Gain muscle?
Start strength training?
Eat for performance? 🔈 I can help 💲online nutrition plans starting at £28 for 4 weeks 💲online nutrition & training plans starting at £45 for 4 weeks 🍎more details at www.shannonsnutrition.com 🍎 🌏worldwide client base
✡✡New Years Resolution??? ✡✡ Lose weight? Drop a weight class in your sport? Eat better for general health? Gain muscle? Start strength training? Eat for performance? 🔈 I can help 💲online nutrition plans starting at £28 for 4 weeks 💲online nutrition & training plans starting at £45 for 4 weeks 🍎more details at www.shannonsnutrition.com 🍎 🌏worldwide client base
It’s #Friday !!! 😜

Who’s #todolist is as long as mine?🙋🏼‍♀️ Let’s start the weekend off right! Who has a workout planned for today?

#weightloss #girlboss #fitspo #fitnessmotivation #weightlossmotivation
POWERRACK AT HOME! After building it up I was super hungry and low energy... but got into my @justsaiyan_gear #majinbuu Leggings & #vegeta tank and pulled out a new pr of 8-ish pullups! Now just need the plates and gymfloor to come in ☺️ (all Just Saiyan gear 10% off with “Louzziej”) #squadbenefits
POWERRACK AT HOME! After building it up I was super hungry and low energy... but got into my @justsaiyan_gear #majinbuu  Leggings & #vegeta  tank and pulled out a new pr of 8-ish pullups! Now just need the plates and gymfloor to come in ☺️ (all Just Saiyan gear 10% off with “Louzziej”) #squadbenefits 
This is what it’s all about. Being able to work with another coach and help them reach their goals. This was Emily’s first powerlifting meet, but she competed like she was a veteran. Ryan was fortunate enough to have Emily seek him out to help her prepare for her first powerlifting competition. Congrats @emilykul and thank you and your family for supporting our Gym!! Repost from @emilykul using @RepostRegramApp - First #Powerlifing meet, complete! I went 8/9, with a red-light on my third squat attempt. Total:693lbs/ 315 kg.
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I’m really happy with how today went, and relieved it’s over and I that I hit my goals. Man, was lifting in front of a room of powerlifters scary. But everyone was incredibly supportive and friendly- it was an awesome group of people. Special thanks to @ryancelli for being such a calming presence and having such a positive attitude. ......
Video 1 - squat attempt 2, 271.7lb/ 123.5kg
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Video 2- squat attempt 3, 280.5lbs/127.5kg
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Video 3 - bench attempt 3, 115.5lbs/52.5kg
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Video 4 - deadlift attempt 3, 308lb/140kg —
#mfcm #girlswhopowerlift #strongasshit #uspa #squat #bench #deadlift #holidayhavoc #firstmeet #hviiibrandgoods 
#pittsburghpowerlifting #pittsburghpowerliftingcoach #mfcm #cellisfitness #cellisfitnesscenter #professional #teamcelli #uspa
This is what it’s all about. Being able to work with another coach and help them reach their goals. This was Emily’s first powerlifting meet, but she competed like she was a veteran. Ryan was fortunate enough to have Emily seek him out to help her prepare for her first powerlifting competition. Congrats @emilykul and thank you and your family for supporting our Gym!! Repost from @emilykul using @RepostRegramApp - First #Powerlifing  meet, complete! I went 8/9, with a red-light on my third squat attempt. Total:693lbs/ 315 kg. 💪🏼💪🏼 I’m really happy with how today went, and relieved it’s over and I that I hit my goals. Man, was lifting in front of a room of powerlifters scary. But everyone was incredibly supportive and friendly- it was an awesome group of people. Special thanks to @ryancelli for being such a calming presence and having such a positive attitude. ...... Video 1 - squat attempt 2, 271.7lb/ 123.5kg — Video 2- squat attempt 3, 280.5lbs/127.5kg — Video 3 - bench attempt 3, 115.5lbs/52.5kg — Video 4 - deadlift attempt 3, 308lb/140kg — #mfcm  #girlswhopowerlift  #strongasshit  #uspa  #squat  #bench  #deadlift  #holidayhavoc  #firstmeet  #hviiibrandgoods  #pittsburghpowerlifting  #pittsburghpowerliftingcoach  #mfcm  #cellisfitness  #cellisfitnesscenter  #professional  #teamcelli  #uspa 
Another day in the books. Friday Workout : Back strength training and threw in some cardio on the Arc machine. My baby biceps are trying to peak through. Slow progress but its progress 🏋🏽‍♀️💪🏽💪🏽💃🏾#hijabistrong #flexingfriday #pumped
Another day in the books. Friday Workout : Back strength training and threw in some cardio on the Arc machine. My baby biceps are trying to peak through. Slow progress but its progress 🏋🏽‍♀️💪🏽💪🏽💃🏾#hijabistrong  #flexingfriday  #pumped 
100kg 4x5 felt harder in the real gym 😂 surprise surprise. Still, we made it 🎉 excited to move up to the 105s 😈😈😈 .
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#deadlift #womenwholift #girlswhopowerlift #gwpl #powerlifting #strongisthenewskinny #girlsthatlift #liftingladies #gymmotivation #strongnotskinny #fitfam #fitness #health #mentalhealth #eatingdisorder #girlswithmuscles #mentalwellness #edfree #edwarrior #beateatingdisorders #beatana #beatmia #bodypositive #fitnessjourney
100kg 4x5 felt harder in the real gym 😂 surprise surprise. Still, we made it 🎉 excited to move up to the 105s 😈😈😈 . . . . . . . . . #deadlift  #womenwholift  #girlswhopowerlift  #gwpl  #powerlifting  #strongisthenewskinny  #girlsthatlift  #liftingladies  #gymmotivation  #strongnotskinny  #fitfam  #fitness  #health  #mentalhealth  #eatingdisorder  #girlswithmuscles  #mentalwellness  #edfree  #edwarrior  #beateatingdisorders  #beatana  #beatmia  #bodypositive  #fitnessjourney 
Se não matar um Leão por dia. No outro dia serão dois. 
#buenas #motivate #muscles. #focused  #girlswhopowerlift #lifestyle #meumundo #nopainnogain #femalemuscles #loveit #fitnessmodel #health #noexcuses #justdoit
This seminar is filling up fast so book your place quick 👊🏻
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#strongman #rockstarfamily #gymmotivation #gbpfgirls #bodybuilding #powerlifting #ipf #britishpowerlifting  #compprep #deadliftdiva #motivation #training #gym #fitness #training  #girlswhopowerlift #squat #bench #deadlift #blogger #fitblog #fitnessaddict #worldmentalhealthday #picoftheday #weightloss #mentalhealth @ipf @gbpfgirls @girlswhopowerlift @powerliftingmotivation @strengthshopuk @rockstarenergyuk @strongmanmotivation @bodybuilding_motivation
This seminar is filling up fast so book your place quick 👊🏻 . . . #strongman  #rockstarfamily  #gymmotivation  #gbpfgirls  #bodybuilding  #powerlifting  #ipf  #britishpowerlifting  #compprep  #deadliftdiva  #motivation  #training  #gym  #fitness  #training  #girlswhopowerlift  #squat  #bench  #deadlift  #blogger  #fitblog  #fitnessaddict  #worldmentalhealthday  #picoftheday  #weightloss  #mentalhealth  @ipf @gbpfgirls @girlswhopowerlift @powerliftingmotivation @strengthshopuk @rockstarenergyuk @strongmanmotivation @bodybuilding_motivation
Almost back!
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In August, I got 7 pullups and between then and now with injuries and weight gain they almost entirely went away. Yesterday I got 6!
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Pullups are my #1 accessory for everything. When they go up, I notice all my other lifts increase as well!
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There are many ways to progress pull ups from extreme beginner to way more advanced than me😅
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Anyone interested in a progression video?
Almost back! - In August, I got 7 pullups and between then and now with injuries and weight gain they almost entirely went away. Yesterday I got 6! - Pullups are my #1  accessory for everything. When they go up, I notice all my other lifts increase as well! - There are many ways to progress pull ups from extreme beginner to way more advanced than me😅 - Anyone interested in a progression video?
Couldn’t make it past the 3rd workout before taking pictures. ❤️ my pretty best frinenddd 👯‍♀️
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#girlswhopowerlift #ironempireclothing #girlswholift #muscle #gym #flex #aesthetics #liftheavy #bestfriend #friends #selfie #gymlife #trainhard #inspiration #igfitness #instagramfitness
Kelly Phasey (@kelphay) collecting her 2nd place 🏆 from @rickymullan 😂
Kelly had the best photobomb we’ve seen with a similar facial expression 😊

#liftdaly
Kelly Phasey (@kelphay) collecting her 2nd place 🏆 from @rickymullan 😂 Kelly had the best photobomb we’ve seen with a similar facial expression 😊 #liftdaly 
I had to wake up at 4:30am to trains and get to work early— Pickle and Orbit were NOT happy! #bootychomp before work is necessary for me! And, of course some Pickley love! 😂😂😂 Lots of job security thanks to bad guys before the holidays! 🎁🎄 Rockin my sparkly boots today too for extra smiles and inspiration! 💜🙋🏼🙅 #reshapewithape #bellaforza #julialadewski #feedmefightme #girlswholift #girlswhopowerlift #offseason #picklejuice
There are only 🎄10 DAYS LEFT UNTIL CHRISTMAS!!!!! 💝.
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Let’s all make Santa proud 🎅 and participate in this challenge!! Every day leading up to Christmas will be a new challenge. I’ll be participating every day and would loooove to have some people join me!
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DAY 1: 30 push-ups!
💪🏽I’m choosing to break this up into 3 sets of 10! I did my first 10 at the gym, my second 10 at home, and I’ll do my third set at home tonight!  It’s nice to film it because now I can DEFINITELY tell I need to improve my form 😬.
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Get your 30 push-ups in today and tag me in the post! 😊🙌🏽 .
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🎉HAPPY FRIDAY! 🎉
There are only 🎄10 DAYS LEFT UNTIL CHRISTMAS!!!!! 💝. . Let’s all make Santa proud 🎅 and participate in this challenge!! Every day leading up to Christmas will be a new challenge. I’ll be participating every day and would loooove to have some people join me! . DAY 1: 30 push-ups! 💪🏽I’m choosing to break this up into 3 sets of 10! I did my first 10 at the gym, my second 10 at home, and I’ll do my third set at home tonight! It’s nice to film it because now I can DEFINITELY tell I need to improve my form 😬. . Get your 30 push-ups in today and tag me in the post! 😊🙌🏽 . . . 🎉HAPPY FRIDAY! 🎉
@ksachs01 training last night plus some doubles at 245lbs on the squat on Monday.  She started with triples at 75% plus chains on the squat. Followed by some singles to a 1 board at 140lbs and ended with a 4x5 70% deadlift. #arnold prep is starting to ramp up @kwcann @tpsmalden #teamprecision #tpsmalden #bostonsstrongest #elitefts #precisionpowerliftingsystems #strong #strength #teamtps #sheiko #powerlifter #powerlifting #usapl #usapowerlifting #girlswholift #girlswithmuscle #girlswhopowerlift #letsgo
@ksachs01 training last night plus some doubles at 245lbs on the squat on Monday. She started with triples at 75% plus chains on the squat. Followed by some singles to a 1 board at 140lbs and ended with a 4x5 70% deadlift. #arnold  prep is starting to ramp up @kwcann @tpsmalden #teamprecision  #tpsmalden  #bostonsstrongest  #elitefts  #precisionpowerliftingsystems  #strong  #strength  #teamtps  #sheiko  #powerlifter  #powerlifting  #usapl  #usapowerlifting  #girlswholift  #girlswithmuscle  #girlswhopowerlift  #letsgo 
1st pic: pure joy. I absolutely love making people laugh; I thoroughly believe laughter is the best medicine. I feel like once we grow out of childhood, we’re expected to be silly only at certain moments. Everything is so serious - we are under pressure to be professional and politically correct even outside the workplace. Fuck that. I’m weird. I’m goofy. And if you come across me you’ll be greeted with a smile and leaving with a chuckle, no matter what the setting is. 🔹 2nd pic: I appreciate body weight and lightweight #exercise but all the #fitchicks and “#fitnessmodel” girls are pushing false information. IF YOU WANT TO BUILD MUSCLE, THERE MUST BE PROGRESSIVE OVERLOAD. It is that simple. Glute bridges with a dumbbell are effective for a warm up or intraset active rest, but they shouldn’t be a primary/staple exercise. There’s much profit in the #fitness industry for girls with butt implants who are naturally lean, selling bullshit tea and telling you to do 5x20 body weight #squats everyday. LADIES, IF YOU WANT CURVES, LIFT HEAVY. Here are hip thrusts @ 245lbs for the #gaintrain. @jenselter lemme cash you outside. 🔹 3rd pic: #musclemusic. Rap on leg day, metal on all other days. Happy Friday!
1st pic: pure joy. I absolutely love making people laugh; I thoroughly believe laughter is the best medicine. I feel like once we grow out of childhood, we’re expected to be silly only at certain moments. Everything is so serious - we are under pressure to be professional and politically correct even outside the workplace. Fuck that. I’m weird. I’m goofy. And if you come across me you’ll be greeted with a smile and leaving with a chuckle, no matter what the setting is. 🔹 2nd pic: I appreciate body weight and lightweight #exercise  but all the #fitchicks  and “#fitnessmodel ” girls are pushing false information. IF YOU WANT TO BUILD MUSCLE, THERE MUST BE PROGRESSIVE OVERLOAD. It is that simple. Glute bridges with a dumbbell are effective for a warm up or intraset active rest, but they shouldn’t be a primary/staple exercise. There’s much profit in the #fitness  industry for girls with butt implants who are naturally lean, selling bullshit tea and telling you to do 5x20 body weight #squats  everyday. LADIES, IF YOU WANT CURVES, LIFT HEAVY. Here are hip thrusts @ 245lbs for the #gaintrain . @jenselter lemme cash you outside. 🔹 3rd pic: #musclemusic . Rap on leg day, metal on all other days. Happy Friday!
Some ‘never seen before’ from South Africa - captured by my personal paparazzi✌🏻
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Sponsored by @strengthshopuk  #scotland #roadtothebritish #instafit #fitnessblogger #girlswholift #gymmotivation #gymlife #strong #ipf  #britishpowerlifting #dieting #compprep #deadliftdiva #motivation #instadaily #girlswhoactuallylift #powerliftingwomen #girlswhopowerlift #squat #bench #deadlift #powerlifting #fitblog #fitnessaddict #Strengthshop  #picoftheday #rockstarfamily #gbpowerfed @ipf @gbpfgirls @powerliftingwomen @girlswhopowerlift @gbpowerfed @wahlanders @strengthshopuk @powerliftingmotivation @pwrlft_community @niko_dfc
Some ‘never seen before’ from South Africa - captured by my personal paparazzi✌🏻 . . . Sponsored by @strengthshopuk #scotland  #roadtothebritish  #instafit  #fitnessblogger  #girlswholift  #gymmotivation  #gymlife  #strong  #ipf  #britishpowerlifting  #dieting  #compprep  #deadliftdiva  #motivation  #instadaily  #girlswhoactuallylift  #powerliftingwomen  #girlswhopowerlift  #squat  #bench  #deadlift  #powerlifting  #fitblog  #fitnessaddict  #Strengthshop  #picoftheday  #rockstarfamily  #gbpowerfed  @ipf @gbpfgirls @powerliftingwomen @girlswhopowerlift @gbpowerfed @wahlanders @strengthshopuk @powerliftingmotivation @pwrlft_community @niko_dfc
Healthy wrists.
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Think about all of the things that you're doing that are impacting your wrists. Cleans, jerks, presses, snatches, your desk job, yoga, cooking, baking, bathing your kids, folding laundry... The list goes on, and on, and on just like the Erykah Badu song. Are you taking care of them? Are you doing all that you can for them? A few years back, I found a sequence for wrist health by @adrienelouise that has become regular practice for me. I quickly realized the benefit of it as someone who spends a lot of time at a desk, my wrists in funky positions holding cameras, working with clients, and as a weight lifter. Then I started moving my yoga practice to daily instead of weekly, and working on arm balances and inversions, and I saw the benefits of it there too. Yesterday, I sat down at the mat when I got home and focused only on my wrists and breathing. Always breathing, and my wrists because that's where the pain is starting from. Scroll 👉 to see a super sped up video of one time through. Takes a little under 4 minutes to go through once. I definitely suggest doing it a few times through. At least once a week. Your wrists will thank you for it. .
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#trainsmart #worksmart
Healthy wrists. _________________ Think about all of the things that you're doing that are impacting your wrists. Cleans, jerks, presses, snatches, your desk job, yoga, cooking, baking, bathing your kids, folding laundry... The list goes on, and on, and on just like the Erykah Badu song. Are you taking care of them? Are you doing all that you can for them? A few years back, I found a sequence for wrist health by @adrienelouise that has become regular practice for me. I quickly realized the benefit of it as someone who spends a lot of time at a desk, my wrists in funky positions holding cameras, working with clients, and as a weight lifter. Then I started moving my yoga practice to daily instead of weekly, and working on arm balances and inversions, and I saw the benefits of it there too. Yesterday, I sat down at the mat when I got home and focused only on my wrists and breathing. Always breathing, and my wrists because that's where the pain is starting from. Scroll 👉 to see a super sped up video of one time through. Takes a little under 4 minutes to go through once. I definitely suggest doing it a few times through. At least once a week. Your wrists will thank you for it. . . #trainsmart  #worksmart 
The FINAL day, Day ##14 of #thelastyogi #yogachallenge ! It's here! Who's you to the cinema tonight? ! Cause yah girl Def is! 🎬
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Thanks so much to our KICKASS hosts! @kericyoga & @dwinnerxfit .
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#ig #instagram #fitfam #fitstagram #fitness #yoga #yogaeverywhere #yogaeveryday #yogaeverydamnday #namaste #ohm #decemberchallenge #girlskillit #girlswithmuscle #girlswhoyoga #girlswhopowerlift #girlswhobodybuild #bodybuildingyogi #workforit #mindbodysoul
The FINAL day, Day ##14  of #thelastyogi  #yogachallenge  ! It's here! Who's you to the cinema tonight? ! Cause yah girl Def is! 🎬 . . . Thanks so much to our KICKASS hosts! @kericyoga & @dwinnerxfit . . . #ig  #instagram  #fitfam  #fitstagram  #fitness  #yoga  #yogaeverywhere  #yogaeveryday  #yogaeverydamnday  #namaste  #ohm  #decemberchallenge  #girlskillit  #girlswithmuscle  #girlswhoyoga  #girlswhopowerlift  #girlswhobodybuild  #bodybuildingyogi  #workforit  #mindbodysoul 
TGIF.
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Lil ‘ol me just trying to improve one day at a time.
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 #flexfriday #girlswholift #girlswholiftheavy #gym #fitness #workout #bodybuilding #flex #girlswhopowerlift #powerlifting #friyay
Yoooo @coachjasper put together this 🔥🔥 video from my @campusprotein snapchat takeover. Turn that volume up ⬆️ 🔈and for some Friday motivation check out @makaveli_motivation 🎧
Yoooo @coachjasper put together this 🔥🔥 video from my @campusprotein snapchat takeover. Turn that volume up ⬆️ 🔈and for some Friday motivation check out @makaveli_motivation 🎧
Det är fredag och då får man flexa! (Fast det får man alla andra dagar också 😆💪🏼) Ha en trevlig helg alla, det ska jag ha! Bortamatch mot Söråker imorn och sista tentan för året är gjord 👊🏼
#fredagsflex #flexfriday #biceps #sunsoutgunsout #guns #nkkosttillskott #wahlanders #tyngre #aldrigvila #fucklagom #restless #aimnsportswear #styrkelyft #powerlifting #styrketräning #gym #gymlife #träning #training #trainlikeagirl #girlswhopowerlift #girlswholift #girlswhobench #girlswithmuscles #muscles #avegenkraft #renhårdträning #fromtimråwithlove
Det är fredag och då får man flexa! (Fast det får man alla andra dagar också 😆💪🏼) Ha en trevlig helg alla, det ska jag ha! Bortamatch mot Söråker imorn och sista tentan för året är gjord 👊🏼 #fredagsflex  #flexfriday  #biceps  #sunsoutgunsout  #guns  #nkkosttillskott  #wahlanders  #tyngre  #aldrigvila  #fucklagom  #restless  #aimnsportswear  #styrkelyft  #powerlifting  #styrketräning  #gym  #gymlife  #träning  #training  #trainlikeagirl  #girlswhopowerlift  #girlswholift  #girlswhobench  #girlswithmuscles  #muscles  #avegenkraft  #renhårdträning  #fromtimråwithlove 
Só vem, bebê deadlift 🖤✨
Só vem, bebê deadlift 🖤✨
Tofu + Broccoli + Basmati rice 😌.
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“One of the biggest benefits of eating soy is that it can replace foods that may compromise your health,” says Academy of Nutrition and Dietetics @vandanasheth , RDN, CDE. "If we are talking about soy in its whole form such as edamame, tofu and whole soy milk, then it is healthier than meat in the sense that soy provides an excellent source of protein, fiber, vitamins and minerals — without the cholesterol and saturated fat found in meat," she says.
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Animals are pumped with synthetic hormones to make then grow faster and bigger. If you eat animal products, you then consume those hormones, which can be carcinogens. Yikes!
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The amount of soy products that you would have to eat for it to be dangerous is so much less than the amount of animal products.
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The main reason I went vegan is because it’s the one diet that significantly lowers your chances for heart disease, cancer and diabetes that also happens to be amazing for the planet AND other sentient beings. @veganfacts @peta
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#vegan #plantbased #eatplants #veganpowerlifting #powerlifting #girlswholift #veganathlete #vegansofig #health #vegansofdc #usapl #girlswhopowerlift #plantpoweredathlete #healthylifestyle #veganswholift #veganrevolution #vegansofinstagram #veganfoodshare #govegan #bodybuilding #iifym #healthyeating #fitspo #whatveganseat #washingtondc
Tofu + Broccoli + Basmati rice 😌. - “One of the biggest benefits of eating soy is that it can replace foods that may compromise your health,” says Academy of Nutrition and Dietetics @vandanasheth , RDN, CDE. "If we are talking about soy in its whole form such as edamame, tofu and whole soy milk, then it is healthier than meat in the sense that soy provides an excellent source of protein, fiber, vitamins and minerals — without the cholesterol and saturated fat found in meat," she says. - Animals are pumped with synthetic hormones to make then grow faster and bigger. If you eat animal products, you then consume those hormones, which can be carcinogens. Yikes! - The amount of soy products that you would have to eat for it to be dangerous is so much less than the amount of animal products. - The main reason I went vegan is because it’s the one diet that significantly lowers your chances for heart disease, cancer and diabetes that also happens to be amazing for the planet AND other sentient beings. @veganfacts @peta . . . . . #vegan  #plantbased  #eatplants  #veganpowerlifting  #powerlifting  #girlswholift  #veganathlete  #vegansofig  #health  #vegansofdc  #usapl  #girlswhopowerlift  #plantpoweredathlete  #healthylifestyle  #veganswholift  #veganrevolution  #vegansofinstagram  #veganfoodshare  #govegan  #bodybuilding  #iifym  #healthyeating  #fitspo  #whatveganseat  #washingtondc 
It finally happened! Everyone is matching!!! #LostBoysSnC
It finally happened! Everyone is matching!!! #LostBoysSnC 
Wide grip bench from last night, cuz I’m just tryna grow some boobz 😂
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I did six sets of three at 135 then an AMRAP (as many reps as possible) wide grip at 115 and got 11 YAY!
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The new bench setup is starting to feel so much more natural (yay) and I’m excited to see how heavier weight moves with a wider grip in a few months. I WILL be hitting the third attempt bench I missed in November next meet if I have anything to say about it 😈
Wide grip bench from last night, cuz I’m just tryna grow some boobz 😂 . I did six sets of three at 135 then an AMRAP (as many reps as possible) wide grip at 115 and got 11 YAY! . The new bench setup is starting to feel so much more natural (yay) and I’m excited to see how heavier weight moves with a wider grip in a few months. I WILL be hitting the third attempt bench I missed in November next meet if I have anything to say about it 😈
On the 10th day of GIFTMAS my true love gave to me... the Scribble Warm Up, Womens Scribble Shirt, and the Unisex Scribble Shirt. The Warm Up is $18, and the shirts are $10. As always, these won’t be printed again and there is only a very limited supply available. Get yours now before they sell out! #fenomironeater #giftmas
On the 10th day of GIFTMAS my true love gave to me... the Scribble Warm Up, Womens Scribble Shirt, and the Unisex Scribble Shirt. The Warm Up is $18, and the shirts are $10. As always, these won’t be printed again and there is only a very limited supply available. Get yours now before they sell out! #fenomironeater  #giftmas 
#FBF to throwing tires in Belize ☀️ Headed to Mexico so expect an overload of beach pics

#brainsandbrawn #sorrynotsorry
TOTAL
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So with a 97.5kg for squat, 52.5kg for bench, and a 135kg for deadlift, the total comes in at 285kg with a new Dutch record in the -47 weightclass. Which is also a 5kg PR🎉
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I am super proud to have shared the platform with some bad-ass ladies❤
Su @su.tje being the strongest in squat, hence the squat record in her name. And Ianthe @protein.analyser with a kickass bench, also with bench record in her name for junior and open! If we could make a baby together, she'd be a damn strong -47 pocket rocket🚀😄
TOTAL . So with a 97.5kg for squat, 52.5kg for bench, and a 135kg for deadlift, the total comes in at 285kg with a new Dutch record in the -47 weightclass. Which is also a 5kg PR🎉 . I am super proud to have shared the platform with some bad-ass ladies❤ Su @su.tje being the strongest in squat, hence the squat record in her name. And Ianthe @protein.analyser with a kickass bench, also with bench record in her name for junior and open! If we could make a baby together, she'd be a damn strong -47 pocket rocket🚀😄
My girls @rioacademia @santanderbrasil #rioacademia2018 #crossgirlsrj #verao2018 #cariocando #girlswhopowerlift #crossfitgirls #mmt #AtitudeBoaForma #brabasdocrossfit #fitnesslifestyle #ipanemabeach #TrainingtruckRio #rioportodos #carioquissima #boxmaislindodomundo #fitnessmotivation @juliamirandajm @carolbah @igdabelle @brunasegond @alessandramodolo ⚓️🤘🏻💪🏻❤️ @oakleybr
The feeling you get when you know  your legs are your weakness and they finally come to the playground😁😁😁💪
#muscleswaggproductions 
#muscleswagg 
#bossbabe 
#gymapparel 
#quads 
#legday 
#leggains 
#hustleforthatmuscle 
#nonstopgrind 
#girlswhosquat 
#girlswholifts 
#girlswhohunt 
#leggo 
#fitnesslifestyle 
#fitnessgrind 
#strongwomen 
#strongmom 
#girlswhopowerlift 
#fitnesmotivation
#fitness 
#dontjudgechallenge 
#doyouboo
5x4 @ 235# @downing_powerlifting 
This is def the most I’ve repped here but it felt so much harder than I thought it would. Could be a combination of all the Champagne, cheese, meat, and buttercream I had last night. 🤷🏼‍♀️
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#thestrengthguys #tsg #womensupportingwomen #upliftandliftheavy #girlswhopowerlift #girlsthatlift #girlswithmuscle #girlswholift #usapl #powerlift #powerlifting #powerlifter #progressnotperfection #girlswithsleeves #fitchicks #fitchick #gym #womenwhopowerlift #squat #bench #deadlift #63kg #72kg #womensstrengthcoalition #xxfitness
5x4 @ 235# @downing_powerlifting This is def the most I’ve repped here but it felt so much harder than I thought it would. Could be a combination of all the Champagne, cheese, meat, and buttercream I had last night. 🤷🏼‍♀️ •••••••••••••••••••••••••••••••••••••••••••••••••••••• #thestrengthguys  #tsg  #womensupportingwomen  #upliftandliftheavy  #girlswhopowerlift  #girlsthatlift  #girlswithmuscle  #girlswholift  #usapl  #powerlift  #powerlifting  #powerlifter  #progressnotperfection  #girlswithsleeves  #fitchicks  #fitchick  #gym  #womenwhopowerlift  #squat  #bench  #deadlift  #63kg  #72kg  #womensstrengthcoalition  #xxfitness 
#Repost @johnhamson (@get_repost)
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Holly back from her holiday feeling fresh!! Hollys next comp will be the British Female Senior Classic Championships at the end of Feb. This will be her first comp as a senior lifter. So we have a few weeks until we start prepping for that. In the mean time we keep things interesting and relevant to Hollys style of lifting. 
Here's Holly utilising the Safety Squat Bar working up to a top single of 142kg.

@hollzzyyx
@nottinghamstrong
@girlswhopowerlift 
#powerlifting #britishpowerlifting
#girlswholift #girlswhopowerlift #strength #fitness #nottingham #nottinghamstrong
#Repost  @johnhamson (@get_repost) ・・・ Holly back from her holiday feeling fresh!! Hollys next comp will be the British Female Senior Classic Championships at the end of Feb. This will be her first comp as a senior lifter. So we have a few weeks until we start prepping for that. In the mean time we keep things interesting and relevant to Hollys style of lifting. Here's Holly utilising the Safety Squat Bar working up to a top single of 142kg. @hollzzyyx @nottinghamstrong @girlswhopowerlift #powerlifting  #britishpowerlifting  #girlswholift  #girlswhopowerlift  #strength  #fitness  #nottingham  #nottinghamstrong 
First time in two weeks that my deadlifts haven’t felt completely terrible 😀💪🏽 250lb for 3x4. Still a little sloppy but it’ll get better. #happyfriday .
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#benchpress #girlswholift #girlswithmuscles #girlswhopowerlift #powerlifting #protein #motivationmonday #weightloss #transformation #transformationtuesday #gym #gymsession #strong #bodybuilding #competition #triceps #fitness #health #healthandfitness #eatclean #cleaneating #mealprep #swolemate #motovation#squat #legday #powerlifting #bodybuilding #baker #girlswhobake #jerseyshore
First time in two weeks that my deadlifts haven’t felt completely terrible 😀💪🏽 250lb for 3x4. Still a little sloppy but it’ll get better. #happyfriday  . . . . . . . . . . . . #benchpress  #girlswholift  #girlswithmuscles  #girlswhopowerlift  #powerlifting  #protein  #motivationmonday  #weightloss  #transformation  #transformationtuesday  #gym  #gymsession  #strong  #bodybuilding  #competition  #triceps  #fitness  #health  #healthandfitness  #eatclean  #cleaneating  #mealprep  #swolemate  #motovation #squat  #legday  #powerlifting  #bodybuilding  #baker  #girlswhobake  #jerseyshore