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I was such a good girl this year, Santa brought me my present early 🍑🍑🍑 The booty pump was reaaaaal today...and yes that's a pen holding my hair in bun. Happy Monday Bunday. 
Carbs: poptart
Pre/intra workout: @gainsinbulk N.O. Chews, BCAAs
Workout:
Hip mobility, glute activation warm up
Banded hip thrust 4 x10
S.S. with Smith machine hip thrust 4x20
Pulsing box squats 3x10 
S.S. Plate reverse lunges x10 each leg
Body weight split squats 5x10
Leg press 4 x 10 narrow, 10 wide
Hip abd machine 3 x15, upright, back away from seat, forward lean 
10 min steady state cardio on eliptical
#merrygainsmas #gainsinbulksups #gainsinbulkathlete #bootygoals #bootywerk #bodybycarbs #npctexas #npcbikini #shreddedtostrong #babytobikini
I was such a good girl this year, Santa brought me my present early 🍑🍑🍑 The booty pump was reaaaaal today...and yes that's a pen holding my hair in bun. Happy Monday Bunday. Carbs: poptart Pre/intra workout: @gainsinbulk N.O. Chews, BCAAs Workout: Hip mobility, glute activation warm up Banded hip thrust 4 x10 S.S. with Smith machine hip thrust 4x20 Pulsing box squats 3x10 S.S. Plate reverse lunges x10 each leg Body weight split squats 5x10 Leg press 4 x 10 narrow, 10 wide Hip abd machine 3 x15, upright, back away from seat, forward lean 10 min steady state cardio on eliptical #merrygainsmas #npctexas #bodybycarbs #babytobikini #shreddedtostrong #gainsinbulkathlete #npcbikini #bootywerk #bootygoals #gainsinbulksups
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Shot with @jsalephotography at @tampaimagefactory for @kali.swimwear
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Go checkout their amazing swimwear line & stay tuned for what they’ve got coming!
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Make up by @angela_reno
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#aesthetics #diet #health #nutrition #lifestyle #healthy #fitness #fitlife #fitfam #motivation #bodybuilding #bikini #bikinimodel #npcbikini #photoshoot #photography #followme #aesthetics #modeling #bikinicompetitor #fitspiration #instagood #bikinibod #girlswholift #girlswithmuscle #gains #bodybuild #fitspo #committoachievement
Shot with @jsalephotography at @tampaimagefactory for @kali.swimwear . Go checkout their amazing swimwear line & stay tuned for what they’ve got coming! . Make up by @angela_reno . #instagood #girlswholift #aesthetics #fitspo #motivation #photoshoot #followme #committoachievement #diet #girlswithmuscle #bikinimodel #npcbikini #bodybuild #modeling #nutrition #bikinibod #bikinicompetitor #bodybuilding #lifestyle #fitness #fitspiration #fitlife #health #gains #bikini #photography #healthy #fitfam
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I’ve pushed my limits the past few weeks. My training sessions have changed drastically. Especially this week.  Being on a 4 day split has change me COMPLETELY. I cherish every second in the gym. ⏱
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I feel stronger than ever. Lean. Empowered. Grateful. You better believe if I’m only in the gym about 5-6 hours a week, I’m gonna give it my all.🏋🏼‍♀️ (Even if it means crying during legs curls and puking after my triset- thanks @nickkomodina )😂 now don’t get me wrong I’m not gonna kill masked here, but shit... IM MAKING CHANGES AND GIVING MY ALL. 👊🏼—————————————————-
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 I’m viewing my nutrition as a healer of my body, my sessions as a shot to give it my all, and my times outside of the gym as an opportunity to change lives. 🙏🏼
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My call to action for you... if you utilized more rest days, what difference would make with the extra time you had? Mine is focusing on recovery🧘🏼‍♀️ and helping ya’ll see how fkn awesome you are. 💪🏽❤️
I’ve pushed my limits the past few weeks. My training sessions have changed drastically. Especially this week. Being on a 4 day split has change me COMPLETELY. I cherish every second in the gym. ⏱ —————————————————— I feel stronger than ever. Lean. Empowered. Grateful. You better believe if I’m only in the gym about 5-6 hours a week, I’m gonna give it my all.🏋🏼‍♀️ (Even if it means crying during legs curls and puking after my triset- thanks @nickkomodina )😂 now don’t get me wrong I’m not gonna kill masked here, but shit... IM MAKING CHANGES AND GIVING MY ALL. 👊🏼—————————————————- - I’m viewing my nutrition as a healer of my body, my sessions as a shot to give it my all, and my times outside of the gym as an opportunity to change lives. 🙏🏼 ————————————————— My call to action for you... if you utilized more rest days, what difference would make with the extra time you had? Mine is focusing on recovery🧘🏼‍♀️ and helping ya’ll see how fkn awesome you are. 💪🏽❤️
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My #CurrentShape✖️Enjoying life and loving my current offseason body. Love your body at all stages and forms whether you’re leaner, thicker, curvier, abs, no abs, etc. As long as you’re feeling HEALTHY and HAPPY, that’s all that matters. Abs are cool but so are burgers and tacos and pizza and cheese and wine haha. It’s called BALANCE! Find yours! ✌🏻 #MondayMotivation
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#fit #fitness #fitspo #fitspiration #igfitness #igfit #instafit #instafitness #instagramfitness #fitnessmotivation #fitnessinspiration #fitbody #healthy #healthylifestyle #girlswholift #fitgirl #fitgirls #fitnessgirl #fitnessgirls #fitchick #fitchicks #bossbabe #bosslady #strongnotskinny #bikinicompetitor #balance #npcbikini
My life and loving my current offseason body. Love your body at all stages and forms whether you’re leaner, thicker, curvier, abs, no abs, etc. As long as you’re feeling HEALTHY and HAPPY, that’s all that matters. Abs are cool but so are burgers and tacos and pizza and cheese and wine haha. It’s called BALANCE! Find yours! ✌🏻 . . . . . #fit #fitnessgirl #fitspo #fitnessinspiration #igfit #bossbabe #npcbikini #instafitness #fitnessgirls #strongnotskinny #instagramfitness #bikinicompetitor #fitgirl #instafit #fitnessmotivation #healthy #healthylifestyle #fitness #fitchicks #fitspiration #balance #fitbody #bosslady #fitchick #mondaymotivation #igfitness #fitgirls #currentshape✖️enjoying #girlswholift
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Congratulations to our new #BrandRep for #BODYGUARD @lexi_altmodeling 👩🏼‍💼🎽👍🏼 and welcome to the team! Be sure to use her promo code <Lexi_20> for a discount on your order! Each day we grow a little bit more! So Enjoy some #GymGear where #WeGotYourBack when it comes to the newest and Hottest #GymClothes from BodyGuard Clothing! Be sure to get yourself a pair of our BODYGUARD #Leggings for your next #BeastMode #Workout they have a similar feel to NikeProFit's 👸🏼These Are For #BossBabe 's 👸🏼 If you ARE the 👊🏽 #Badass 👊🏽 in your #Gym then this 🎽 is for you!! We pride ourselves in having a wide selection  TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #Merica #FitFam #Fitnessfreaks #Bodybuilding #Bodybuilder  #GoldsGym #WorkoutClothing #GirlsWithMuscles #GirlsWhoLift #Bikini #FitnessModel #IFBB #IFBBPro #NPC #NPCBikini #NPCBikiniCompetitor
Congratulations to our new for @lexi_altmodeling 👩🏼‍💼🎽👍🏼 and welcome to the team! Be sure to use her promo code for a discount on your order! Each day we grow a little bit more! So Enjoy some where when it comes to the newest and Hottest from BodyGuard Clothing! Be sure to get yourself a pair of our BODYGUARD for your next they have a similar feel to NikeProFit's 👸🏼These Are For 's 👸🏼 If you ARE the 👊🏽 👊🏽 in your then this 🎽 is for you!! We pride ourselves in having a wide selection TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #gymclothes #beastmode #bossbabe #brandrep #fitnessmodel #gymgear #npc #npcbikini #merica #fitnessfreaks #leggings #ifbbpro #wegotyourback #workout #bodyguard #bodybuilding #gym #ifbb #workoutclothing #girlswithmuscles #badass #goldsgym #bikini #npcbikinicompetitor #girlswholift #bodybuilder #fitfam
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🇺🇸 THE BRETTZEL
The Brettzel is a full body stretch.  It targets the
front of the hip, upper thigh and the mid-spine
region.  If you spend a lot of time sitting or
participating in linear sports like running 🏃🏻‍♀️ and
cycling 🚴🏻 , chances are you'll feel tight in these
areas. 
The Brettzel is a great exercise that will help
mobilize the spine where many people need it
the most, as well as improve the flexibility of
your thighs and hips.
✅ HOW TO DO IT
Follow movement done in video by @shomeiko
➖Position your self as shown in the picture. Flex your top hip past 90 degrees and hold onto it with your bottom hand.
➖Turn your bottom hip outward and try to grab
your ankle with your top hand. (If you can’t reach loop a towel around your ankle and grab the end of the towel)
➖Once in the position, using your glutes try to push your top hip down away from your hand but resist with your hand; at the same using your quads try to straighten your bottom knee and resist with your hand;  contract for 5 seconds. Don’t push too hard just enough to activate those muscles.
➖Repeat 5 times on each side.
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
🇬🇹 EL BRETTZEL
The Brettzell es un estiramiento total de cuerpo.
Se enfoca en la parte de enfrente de la cadera, y
la parte superior de la pierna y la parte media de
la espalda.  Si pasas mucho tiempo sentado/a ó
participas en deportes de movimiento linear
como correr 🏃🏻‍♀️ y en la bicicleta 🚲, es posible
que estés apretada/o en esas áreas.
El Brettzell es un excelente ejercicio que ayuda a
movilizar la espina vertebral que mucha gente
necesita, también mejorar la flexibilidad de tus
piernas y caderas.
✅ COMO HACERLO
Seguir movimientos en el vídeo de @shomeiko
➖posiciónate como lo indica la foto. Flexiona la cadera de arriba más de 90 grados y agárrala con tu mano de abajo. ➖Gira tu cadera de abajo hacia afuera y trata de agarrar tu tobillo con tu mano de arriba. (Si no puedes pon una toalla alrededor del tobillo y agarra el final de la toalla)
➖Una vez en esa posición, utiliza los glúteos y trata de empujar tu cadera de arriba hacia abajo lejos de tu mano pero sigue poniendo resistencia con la mano; Al mismo tiempo usando tu pierna trata
🇺🇸 THE BRETTZEL The Brettzel is a full body stretch. It targets the front of the hip, upper thigh and the mid-spine region. If you spend a lot of time sitting or participating in linear sports like running 🏃🏻‍♀️ and cycling 🚴🏻 , chances are you'll feel tight in these areas. The Brettzel is a great exercise that will help mobilize the spine where many people need it the most, as well as improve the flexibility of your thighs and hips. ✅ HOW TO DO IT Follow movement done in video by @shomeiko ➖Position your self as shown in the picture. Flex your top hip past 90 degrees and hold onto it with your bottom hand. ➖Turn your bottom hip outward and try to grab your ankle with your top hand. (If you can’t reach loop a towel around your ankle and grab the end of the towel) ➖Once in the position, using your glutes try to push your top hip down away from your hand but resist with your hand; at the same using your quads try to straighten your bottom knee and resist with your hand; contract for 5 seconds. Don’t push too hard just enough to activate those muscles. ➖Repeat 5 times on each side. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ 🇬🇹 EL BRETTZEL The Brettzell es un estiramiento total de cuerpo. Se enfoca en la parte de enfrente de la cadera, y la parte superior de la pierna y la parte media de la espalda. Si pasas mucho tiempo sentado/a ó participas en deportes de movimiento linear como correr 🏃🏻‍♀️ y en la bicicleta 🚲, es posible que estés apretada/o en esas áreas. El Brettzell es un excelente ejercicio que ayuda a movilizar la espina vertebral que mucha gente necesita, también mejorar la flexibilidad de tus piernas y caderas. ✅ COMO HACERLO Seguir movimientos en el vídeo de @shomeiko ➖posiciónate como lo indica la foto. Flexiona la cadera de arriba más de 90 grados y agárrala con tu mano de abajo. ➖Gira tu cadera de abajo hacia afuera y trata de agarrar tu tobillo con tu mano de arriba. (Si no puedes pon una toalla alrededor del tobillo y agarra el final de la toalla) ➖Una vez en esa posición, utiliza los glúteos y trata de empujar tu cadera de arriba hacia abajo lejos de tu mano pero sigue poniendo resistencia con la mano; Al mismo tiempo usando tu pierna trata #fit #getfit #exercise #weightraining #equinox #nyctrainer #npcbikini #workout #bodybuilding #shredded #gym #sixpacks #weightloss #abs #fitness #gymtime #gainz #cardio #shreadding #muscle #treadmill #latrainer #training #personaltrainer #strong #lift #getstrong #funworkout #ripped #fitfam
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Congratulations to our first #Powerlifting #Athlete for #BODYGUARD @torninside27 🏋🏻‍♂️🎽👍🏼 and welcome to the team! Be sure to use his promo code <TornInside> for a discount on your order! Each day we grow a little bit more! So Enjoy some #GymGear where #WeGotYourBack when it comes to the newest and Hottest #GymClothes from BodyGuard Clothing! If you ARE the 👊🏽 #Badass 👊🏽 in your #Gym then this 🎽 is for you!! We pride ourselves in having a wide selection  TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #Merica #FitFam #Fitnessfreaks #Bodybuilding #Bodybuilder  #GoldsGym #WorkoutClothing #GirlsWithMuscles #GirlsWhoLift #Bikini #FitnessModel #IFBB #IFBBPro #NPC #NPCBikini #NPCBikiniCompetitor
Congratulations to our first for @torninside27 🏋🏻‍♂️🎽👍🏼 and welcome to the team! Be sure to use his promo code for a discount on your order! Each day we grow a little bit more! So Enjoy some where when it comes to the newest and Hottest from BodyGuard Clothing! If you ARE the 👊🏽 👊🏽 in your then this 🎽 is for you!! We pride ourselves in having a wide selection TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #gymclothes #gymgear #fitnessmodel #npc #npcbikini #merica #fitnessfreaks #athlete #ifbbpro #powerlifting #wegotyourback #bodyguard #bodybuilding #gym #ifbb #workoutclothing #girlswithmuscles #badass #goldsgym #bikini #npcbikinicompetitor #girlswholift #bodybuilder #fitfam
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Congratulations to our new #BrandRep for #BODYGUARD @ash_leigh07 👩🏼‍💼🎽👍🏼 and welcome to the team! Be sure to use her promo code <FitMomAsh> for a discount on your order! Each day we grow a little bit more! So Enjoy some #GymGear where #WeGotYourBack when it comes to the newest and Hottest #GymClothes from BodyGuard Clothing! Be sure to get yourself a pair of our BODYGUARD #Leggings for your next #BeastMode #Workout they have a similar feel to NikeProFit's 👸🏼These Are For #BossBabe 's 👸🏼 If you ARE the 👊🏽 #Badass 👊🏽 in your #Gym then this 🎽 is for you!! We pride ourselves in having a wide selection  TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #Merica #FitFam #Fitnessfreaks #Bodybuilding #Bodybuilder  #GoldsGym #WorkoutClothing #GirlsWithMuscles #GirlsWhoLift #Bikini #FitnessModel #IFBB #IFBBPro #NPC #NPCBikini #NPCBikiniCompetitor
Congratulations to our new for @ash_leigh07 👩🏼‍💼🎽👍🏼 and welcome to the team! Be sure to use her promo code for a discount on your order! Each day we grow a little bit more! So Enjoy some where when it comes to the newest and Hottest from BodyGuard Clothing! Be sure to get yourself a pair of our BODYGUARD for your next they have a similar feel to NikeProFit's 👸🏼These Are For 's 👸🏼 If you ARE the 👊🏽 👊🏽 in your then this 🎽 is for you!! We pride ourselves in having a wide selection TShirts, TankTops, Hoodies, Racerback TankTops, Leggings & Hats #gymclothes #beastmode #bossbabe #brandrep #fitnessmodel #gymgear #npc #npcbikini #merica #fitnessfreaks #leggings #ifbbpro #wegotyourback #workout #bodyguard #bodybuilding #gym #ifbb #workoutclothing #girlswithmuscles #badass #goldsgym #bikini #npcbikinicompetitor #girlswholift #bodybuilder #fitfam
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#motivationmonday goes out to those #bootygainz and #armgains it’s been a lot of work to get me motivated this time around but I’m just taking it day by day! No one said it would be easy they just said it’ll all be worth it in the end! 💪🏻 #strength #motivation #determinedtosucceed #determined #booty🍑 #bootybuilding #bootyworkout #glutes #biceps #shoulders #npcbikini #bikinicompetitor #postpartumjourney #15weekspostpartum #goals #fitlife #fitmom #girlswholift #girlswhosquat #bodybuilding #trainhard #workhard #worthitintheend #gym #mygrind
goes out to those and it’s been a lot of work to get me motivated this time around but I’m just taking it day by day! No one said it would be easy they just said it’ll all be worth it in the end! 💪🏻 #determined #motivationmonday #workhard #motivation #fitmom #trainhard #npcbikini #goals #armgains #15weekspostpartum #strength #determinedtosucceed #postpartumjourney #bikinicompetitor #bootybuilding #bodybuilding #gym #shoulders #biceps #bootygainz #mygrind #fitlife #booty🍑 #bootyworkout #worthitintheend #girlswholift #glutes #girlswhosquat
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I am presently experiencing life at a rate of several wtf’s an hour. #aintnobodygottimeforthat 👋🏼
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It all starts with one consistent action that creates a ripple and compounding effect on your life and those around you. Stay consistent to your grind, believe in your hustle, have faith in the process and outwork everything moving. 😤
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📸: @coreyagray | 💪 Model: @brooklynhillfit
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#TEAM413
#ComebackSeason
#MondayMotivation
It all starts with one consistent action that creates a ripple and compounding effect on your life and those around you. Stay consistent to your grind, believe in your hustle, have faith in the process and outwork everything moving. 😤 - 📸: @coreyagray | 💪 Model: @brooklynhillfit - #team413 #comebackseason #mondaymotivation
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Finalizado! 
Admiração demais pela sua história @fernandoflife !
E ainda ganhei outro parceiro @degrandieduardo !

Obrigado pela parceira!

#RMPhysiquePro #MensPhysiquePro #IFBBProLeague
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The year is winding down, we’re now taking clients for New Years! Let 2018 be your best year yet! Get into great shape in a fun, private and safe environment. All fitness levels and ages welcome! 🙌🏻
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#fitness #fitmom #npc #npcbikini #bikiniathlete #bikinicompetitor #memphisfitness #workout #fit #bodybuildingmotivation #health #diet #motivational #weightloss #personaltrainer #memphis #fitgirl #girlswholift #bodybuilder #womensbodybuilding #weightlossjourney #fitnessmotivation #fitnessgirl #workingout #privatestudio #workoutmotivation #memphistrainer #personaltrainer #memphis #motivation #motivated
The year is winding down, we’re now taking clients for New Years! Let 2018 be your best year yet! Get into great shape in a fun, private and safe environment. All fitness levels and ages welcome! 🙌🏻 • • • • • • #fit #bikiniathlete #fitnessgirl #motivation #fitmom #diet #npc #npcbikini #bodybuildingmotivation #womensbodybuilding #workoutmotivation #memphistrainer #bikinicompetitor #workout #fitgirl #memphis #fitnessmotivation #weightloss #fitness #memphisfitness #health #workingout #weightlossjourney #personaltrainer #motivational #privatestudio #motivated #girlswholift #bodybuilder
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Caring for others is my strength, my desire, my passion. As I embrace the act of giving, fulfillment can only be achieved. Much love...♥️♥️♥️ amandamarinelli@aol.com @abbeyphotos ~~~~~~~~~~~~~~~~~~~~~
#ifbb #ifbbprobikini #npcbikini #npc 
#bodybuilding #fitness  #model #girlswithmuscle #muscle #personaltrainer #fitfam #sexy #motivation #love #life #gym #picoftheday #photooftheday #health #fitnessmodel #train #iconicphysiques #fitfam
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Pumpkin pie oatmeal:
1/3 C oats
3oz pumpkin purée
5g pecans
1tps truvia brown sugar 
Pinch cinnamon
Tiny pinch nutmeg
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Cook oats with water in microwave first, then add pumpkin, cook a little longer, then add the rest.
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I also had a side of 6oz egg whites for protein.
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Macros:
C45, F6, P25
Pumpkin pie oatmeal: 1/3 C oats 3oz pumpkin purée 5g pecans 1tps truvia brown sugar Pinch cinnamon Tiny pinch nutmeg . Cook oats with water in microwave first, then add pumpkin, cook a little longer, then add the rest. . I also had a side of 6oz egg whites for protein. . Macros: C45, F6, P25
14
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Ten pounds above stage weight and I'm loving everything about it. I always see competitions struggle when it comes to weight gain, so here are the 5 benefits I've had from gaining weight, to remind you that being thick is just as cool as being shredded💁🏻 1. Ive gained my strength back AND some 
2. I was able to enjoy all the holiday food and not worry about anything but spending time with family 
3. I have energy, which makes my lifts a million times more fun
4. My hormones are not out of whack
5. My butt grew 😇
Ten pounds above stage weight and I'm loving everything about it. I always see competitions struggle when it comes to weight gain, so here are the 5 benefits I've had from gaining weight, to remind you that being thick is just as cool as being shredded💁🏻 1. Ive gained my strength back AND some 2. I was able to enjoy all the holiday food and not worry about anything but spending time with family 3. I have energy, which makes my lifts a million times more fun 4. My hormones are not out of whack 5. My butt grew 😇
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After one full week of being out of the gym, I hit PRs on flat bench, lat pulldowns, machine rows, bent over rows, and rear delts! Got me feeling so good and ready to crush this next training bracket! Bring on the food, its building season! #motivationmonday #goalcrusher #harderbetterfasterstronger #buildingabetterme #repbyrep #strong #fit #fitness #athlete #npcbikini #makinggains #gainspost #prepbywill
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@antgonzalezz and i both hit PRs today!! Ant did 315x4 for flat bench and I got 45x5 for dumbbell press shoulder press. Needless to say we got 5 guys for PWO I found out they have a veggie sandwich 🤤 leggings are my paining leggings from @figure__slim and you can get them and everything else on the website for 30% off with code Maria30!! 12 days of Christmas sale don't miss out #npc #npcbikini #npccompetitor #teamdiesel #fitness #fitnessmotivation #bodybuilding #npcclassicphysique #bikinigirl #bikinimodel #ifbb #shoulderpump #chestgains
@antgonzalezz and i both hit PRs today!! Ant did 315x4 for flat bench and I got 45x5 for dumbbell press shoulder press. Needless to say we got 5 guys for PWO I found out they have a veggie sandwich 🤤 leggings are my paining leggings from @figure__slim and you can get them and everything else on the website for 30% off with code Maria30!! 12 days of Christmas sale don't miss out #teamdiesel #bodybuilding #fitnessmotivation #ifbb #fitness #npccompetitor #chestgains #npc #npcbikini #npcclassicphysique #bikinimodel #shoulderpump #bikinigirl
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