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A lot people have been asking me how to gain size without getting fat. The truth is if you’re staying relatively lean in a surplus state you’ll never gain mass. Natural bodybuilders spend 1 year or even more to gradually gain muscle mass. Nevertheless, you can minimise gaining excessive fat in a surplus state by consuming whole food over processed food or add in a steady state cardio session once a week. -
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Always remember: lean muscle mass ⚔️ no muscle mass
A lot people have been asking me how to gain size without getting fat. The truth is if you’re staying relatively lean in a surplus state you’ll never gain mass. Natural bodybuilders spend 1 year or even more to gradually gain muscle mass. Nevertheless, you can minimise gaining excessive fat in a surplus state by consuming whole food over processed food or add in a steady state cardio session once a week. - - Always remember: lean muscle mass ⚔️ no muscle mass
xSay2
“It’s sunday morning...kids went to sunday school🙇🏻‍♀️🙇🏻‍♂️ and weather is great!...and got spare time to do a lil’ practice with my honey🙆🏻‍♀️...and kitty🐱, yep, such a nice kick-start for this beautiful day🍃, so how’s yours?”Namaste🙏🏻
🍯 @lina_lincen 😋
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#yogapractice#yogaflow#headstand#partneryoga#yogainspiration#acroyoga#pushups
“It’s sunday morning...kids went to sunday school🙇🏻‍♀️🙇🏻‍♂️ and weather is great!...and got spare time to do a lil’ practice with my honey🙆🏻‍♀️...and kitty🐱, yep, such a nice kick-start for this beautiful day🍃, so how’s yours?”Namaste🙏🏻 🍯 @lina_lincen 😋 . #yogapractice #yogaflow #headstand #partneryoga #yogainspiration #acroyoga #pushups 
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- Cypriot Breakfast Bliss -
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I’m so happy my fiancé @stelios_bakeas Captured this blissful moment . I was enjoying my orange juice and the amazing breakfast spread at @columbia_beach_resort this morning, with the most magnificent sea breeze and views of the Mediterranean through the Gracious Palm Trees  spread on the beach 🌴 .
I often drink orange juice at breakfast (just a small glass) because of its health benefits! Don’t drink too much and don’t have a glass after 3 pm as it does contain a lot of Fructose. But don’t let that deter you- having one glass a day , especially with breakfast is very healthy.
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Here are some health benefits of orange juice:
🍊Promotes a healthy heart
🍊Improves circulation
🍊Anti-oxidant
🍊Anti-inflammatory
🍊 Boosts immunity
🍊Lowers Cholesterol
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It is amazing how people get the flu in winter and it is amazing how here in Cyprus, there is citrus growing everywhere in winter - it is like nature’s way of giving you a natural defense this time of year!
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🍊🌊🇨🇾 #sunshine #sunshinetherapy #beach #beachbody #beachlife #beachbum #unlimitedparadise #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #foodbeast #eeeeeats #liveauthentic #eatfamous #dailyfoodfeed #feedfeed #onthetable #heresmyfood #buzzfeast #healthyfood #healthyeating #vegan #plantbaseddiet #healthylifestyle #healthydiet #healthymeal #veganlife @preview.app
- Cypriot Breakfast Bliss - . I’m so happy my fiancé @stelios_bakeas Captured this blissful moment . I was enjoying my orange juice and the amazing breakfast spread at @columbia_beach_resort this morning, with the most magnificent sea breeze and views of the Mediterranean through the Gracious Palm Trees spread on the beach 🌴 . I often drink orange juice at breakfast (just a small glass) because of its health benefits! Don’t drink too much and don’t have a glass after 3 pm as it does contain a lot of Fructose. But don’t let that deter you- having one glass a day , especially with breakfast is very healthy. . Here are some health benefits of orange juice: 🍊Promotes a healthy heart 🍊Improves circulation 🍊Anti-oxidant 🍊Anti-inflammatory 🍊 Boosts immunity 🍊Lowers Cholesterol . . It is amazing how people get the flu in winter and it is amazing how here in Cyprus, there is citrus growing everywhere in winter - it is like nature’s way of giving you a natural defense this time of year! . 🍊🌊🇨🇾 #sunshine  #sunshinetherapy  #beach  #beachbody  #beachlife  #beachbum  #unlimitedparadise  #fitspiration  #fitnessgoals  #fitfam  #fitlife  #getfit  #training  #foodbeast  #eeeeeats  #liveauthentic  #eatfamous  #dailyfoodfeed  #feedfeed  #onthetable  #heresmyfood  #buzzfeast  #healthyfood  #healthyeating  #vegan  #plantbaseddiet  #healthylifestyle  #healthydiet  #healthymeal  #veganlife  @preview.app
Is looks good..??🤔🤔not
It's okay 😏
I love it 😍😙😉😜😜😎 @im_nautyshristi1999 
#fitnation #discipline #fitspiration #dedication #shredzarmy #simplybelieve #fitness #instafit #fitfam #shoot #shredz #bodybuilding #aesthetics #abs #motivation #simplyshredded #photooftheday #zyzz #hardwork #eatclean #nevergiveup #gymlife #transformation #fitnessjourney #ifbb #grind #fitlife #health #physique
@im_nautyshristi1999 
@im_nautyshristi1999
Is looks good..??🤔🤔not It's okay 😏 I love it 😍😙😉😜😜😎 @im_nautyshristi1999 #fitnation  #discipline  #fitspiration  #dedication  #shredzarmy  #simplybelieve  #fitness  #instafit  #fitfam  #shoot  #shredz  #bodybuilding  #aesthetics  #abs  #motivation  #simplyshredded  #photooftheday  #zyzz  #hardwork  #eatclean  #nevergiveup  #gymlife  #transformation  #fitnessjourney  #ifbb  #grind  #fitlife  #health  #physique  @im_nautyshristi1999 @im_nautyshristi1999
Today.
#armday 
Single cable curls superset with single tricep extensions 4x20
Preacher curls superset with dumbbell tricep extensions 3x12
Rope for tris and bi superset 3x12
Laying concentration curls superset with pull downs 3x12
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Then I finished with the video.
12 calorie row
12 kettle bell swings @24kg
12 push press with dumbells @26kg
12 squat jumps @ 16kgs 
1 min rest x 4
What u think? @jacktparham @luke_wilson_training_ I was actually dying after this was 3rd set 🤮
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#gym #gymtime #gymlove #gymlife #gymmotivation #instagym #fitness #fitnessmotivation #fitnessjourney #fitspo #fitspiration #motivation #cardio #circuit #kettlebell
Today. #armday  Single cable curls superset with single tricep extensions 4x20 Preacher curls superset with dumbbell tricep extensions 3x12 Rope for tris and bi superset 3x12 Laying concentration curls superset with pull downs 3x12 . . Then I finished with the video. 12 calorie row 12 kettle bell swings @24kg 12 push press with dumbells @26kg 12 squat jumps @ 16kgs 1 min rest x 4 What u think? @jacktparham @luke_wilson_training_ I was actually dying after this was 3rd set 🤮 . . #gym  #gymtime  #gymlove  #gymlife  #gymmotivation  #instagym  #fitness  #fitnessmotivation  #fitnessjourney  #fitspo  #fitspiration  #motivation  #cardio  #circuit  #kettlebell 
Credit by @jillianwynne

HML - 8 x 8 Full Body Strength and cardio. The last round of this was the hardest!! It was all mental! Thank you Lisa for your motivating talk through this workout ❤ -
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#bodyrocktv #sweatflix #homeworkout #hiitworkout #hiit #homegym #fitlifestyle #fitnessmotivation #fitnessjourney #fitspo #fitspiration #fitfam #fitness #fitgirl #fit #healthylife #nevergiveup #positivevibes #strength #strong #sweat #motivation #muscle #girlswhosquat #girlswholift #girlswithmuscle #workhard #workout
Credit by @jillianwynne HML - 8 x 8 Full Body Strength and cardio. The last round of this was the hardest!! It was all mental! Thank you Lisa for your motivating talk through this workout ❤ - - #130  #bodyrocktv  #sweatflix  #homeworkout  #hiitworkout  #hiit  #homegym  #fitlifestyle  #fitnessmotivation  #fitnessjourney  #fitspo  #fitspiration  #fitfam  #fitness  #fitgirl  #fit  #healthylife  #nevergiveup  #positivevibes  #strength  #strong  #sweat  #motivation  #muscle  #girlswhosquat  #girlswholift  #girlswithmuscle  #workhard  #workout 
Per iniziare💥Arnold press!!!💥4 x sfinimento trita spalle e poi ciaooo #top #arnold
Per iniziare💥Arnold press!!!💥4 x sfinimento trita spalle e poi ciaooo #top  #arnold 
Cranberries and coconut compliment each other well! Don’t forget to try Cocobeet’s new menu Blue Oasis Smoothie Bowl for your
breakfast or snack :) Thank you @gauss74 for the awesome picture! Do come again to our store :)
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#cleaneating #instahealthy #myhealthydiary #weightloss #healthylife #eatalldaybkk #healthyfoodshare #mshappydiet #enfoodgallery #healthyfood #healthyliving #healthybreakfast #aroisnap #eatography #healthyfoodporn #foodphotography #foodstylish #fujifilm #delicious #instahealthy #foodstagram #mynameisnapat #healthymary #myfatdiary #vscocam #eatandshout #aroihere #cooking #eatoutbkk #fitspiration
Cranberries and coconut compliment each other well! Don’t forget to try Cocobeet’s new menu Blue Oasis Smoothie Bowl for your breakfast or snack :) Thank you @gauss74 for the awesome picture! Do come again to our store :) . . #cleaneating  #instahealthy  #myhealthydiary  #weightloss  #healthylife  #eatalldaybkk  #healthyfoodshare  #mshappydiet  #enfoodgallery  #healthyfood  #healthyliving  #healthybreakfast  #aroisnap  #eatography  #healthyfoodporn  #foodphotography  #foodstylish  #fujifilm  #delicious  #instahealthy  #foodstagram  #mynameisnapat  #healthymary  #myfatdiary  #vscocam  #eatandshout  #aroihere  #cooking  #eatoutbkk  #fitspiration 
Working hard at group fitness! Want to join in? Hit the link in our bio! 💪😄
Working hard at group fitness! Want to join in? Hit the link in our bio! 💪😄
#Liftoff 🙏 ⭕10 kcal per porsjon, en ypperlig erstatning for mineralvann med sukker.
⭕100 % av ditt ADI av vitamin C, hjelper til med å lindre trøtthet og slitenhet.
⭕100 % av ditt ADI av vitamin B (B1, B2, B3, B5, B6, biotin), for normal energimetabolisme.
⭕Inneholder naturlig koffein fra guarana og koffeinpulver.
⭕Hver porsjon gir 75 mg koffein, hjelper til med å øke kvikkheten og forbedre konsentrasjonen
🙏🙏🙏
#Liftoff  🙏 ⭕10 kcal per porsjon, en ypperlig erstatning for mineralvann med sukker. ⭕100 % av ditt ADI av vitamin C, hjelper til med å lindre trøtthet og slitenhet. ⭕100 % av ditt ADI av vitamin B (B1, B2, B3, B5, B6, biotin), for normal energimetabolisme. ⭕Inneholder naturlig koffein fra guarana og koffeinpulver. ⭕Hver porsjon gir 75 mg koffein, hjelper til med å øke kvikkheten og forbedre konsentrasjonen 🙏🙏🙏
WHEN IS THE BEST TIME TO WORKOUT?
Early Riser? Late Night Grinder?

People always ask me what the best time to workout is. The AM or PM?

While both of have clear differences the answer I always give is... "It depends".
Some are natural morning people while others get a mental boost at night.

Whats the difference?
AM Workouts:
1. Empty gym - You wont have a problem getting on a piece of equipment thats always taken up.
2. Increased hormones and mood for the day - Start your day off right and set the rest of the day in motion with an elevated and positive mindset after your workout.
3. Get it out of the way - Check it off your list, feel accomplished and take on the rest of the day without worry about if you're going to make it to the gym.

PM Workouts:
1. More people to motivate you - There is always more energy in the gym from everyone killing it and this could motivate you more.
2. More energy from eating throughout the day - You will be fueled for your workout by having enough calories from your meals
3. Don't have to wake up early - Sleep helps with recovery time and will help give a better workout. *There are benefits and downsides to both but the most important thing when deciding when to workout is that you just have to do it. Get the workout in and don't over think it.* The first thing you need to do is figure out how much available time you have for your goals and schedule your workouts into your calendar.

The way you currently are does not define you. If your schedule only allows you to workout in the morning before work and you're not a morning person then guess what? You're now a morning person.

There is no "Best" time to workout. The best time to workout is what works best for you, your lifestyle and your schedule. 
Whats the best time for you?

Your Fat Loss Boss,
Coach Daniel mark
WHEN IS THE BEST TIME TO WORKOUT? Early Riser? Late Night Grinder? People always ask me what the best time to workout is. The AM or PM? While both of have clear differences the answer I always give is... "It depends". Some are natural morning people while others get a mental boost at night. Whats the difference? AM Workouts: 1. Empty gym - You wont have a problem getting on a piece of equipment thats always taken up. 2. Increased hormones and mood for the day - Start your day off right and set the rest of the day in motion with an elevated and positive mindset after your workout. 3. Get it out of the way - Check it off your list, feel accomplished and take on the rest of the day without worry about if you're going to make it to the gym. PM Workouts: 1. More people to motivate you - There is always more energy in the gym from everyone killing it and this could motivate you more. 2. More energy from eating throughout the day - You will be fueled for your workout by having enough calories from your meals 3. Don't have to wake up early - Sleep helps with recovery time and will help give a better workout. *There are benefits and downsides to both but the most important thing when deciding when to workout is that you just have to do it. Get the workout in and don't over think it.* The first thing you need to do is figure out how much available time you have for your goals and schedule your workouts into your calendar. The way you currently are does not define you. If your schedule only allows you to workout in the morning before work and you're not a morning person then guess what? You're now a morning person. There is no "Best" time to workout. The best time to workout is what works best for you, your lifestyle and your schedule. Whats the best time for you? Your Fat Loss Boss, Coach Daniel mark
Enjoy the day and fill it with warmth and good memories.
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Back to my lean phase and working on my abs again. If there is one key thing I can share today with my nutrition, it is to limit carb intake. I am highly active so I still need carbs but I cut it down from 8 (4 ounce) servings a day to now around 3-4 servings. It makes a difference and still gives you energy to power your day.
Enjoy the day and fill it with warmth and good memories. - Back to my lean phase and working on my abs again. If there is one key thing I can share today with my nutrition, it is to limit carb intake. I am highly active so I still need carbs but I cut it down from 8 (4 ounce) servings a day to now around 3-4 servings. It makes a difference and still gives you energy to power your day.
Thanks for the HUAT time together! 💥💥 #cny2018 #chinesenewyear #superherorunners
Wenn man Samstag Nacht nichts zu tun hat 👉 einfach mal ein paar Kettlebell-Swings durch die Lüfte schwingen 💪
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American Kettlebell-Swings - wenn auch nicht zu 100% korrekt, aber irgendwie hab ich Angst, das Teil noch näher an meine -räusper🙄- #cohones heran zu führen 😜🙈 aber sieht doch glaub trotzdem ganz annehmbar aus, oder!?? 🙂👍
#kettlebell #kettlebellworkout #kettlebellswings #workout #workoutmotivation #gym #gymshark #gymmotivation #gymaddict #gymtime #getfit #fit #fitness #fitfam #fitspo #fitspiration #fitnessmotivation #igfit #instafit #instafitness #body #bodybuilding #bodytransformation #crossfit #stuttgart #esslingen #sporttactics #sports
Wenn man Samstag Nacht nichts zu tun hat 👉 einfach mal ein paar Kettlebell-Swings durch die Lüfte schwingen 💪 • American Kettlebell-Swings - wenn auch nicht zu 100% korrekt, aber irgendwie hab ich Angst, das Teil noch näher an meine -räusper🙄- #cohones  heran zu führen 😜🙈 aber sieht doch glaub trotzdem ganz annehmbar aus, oder!?? 🙂👍 #kettlebell  #kettlebellworkout  #kettlebellswings  #workout  #workoutmotivation  #gym  #gymshark  #gymmotivation  #gymaddict  #gymtime  #getfit  #fit  #fitness  #fitfam  #fitspo  #fitspiration  #fitnessmotivation  #igfit  #instafit  #instafitness  #body  #bodybuilding  #bodytransformation  #crossfit  #stuttgart  #esslingen  #sporttactics  #sports 
⚠️⚠️⚠️Client progress!⚠️⚠️⚠️
Update progress picture on Jess! Still smashing all her sessions no matter how hard or challenging they are. 💪🏻 Not only has her training been took to another level! So has her diet! Sugar intake has been a problem ( Diet Coke) drinking far to many of these & now she’s cut back you can tell what difference it is making to her body!🚯🚯 Can’t wait to see many more progress pictures in the near future as we get closer & closer towards your goal! .message me today to start your journey! . @jesseatonn .
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#personaltrainer #fitness #gymlife #eatclean #motivation #determination #smashedit #gymwear #workout #video #gymhelp #exercise #strength #instagood #instafit #physique #fitspiration #fitspo #health #fit #weights #workout #bodybuilding #cardio #progress #dedication #fitlife #nutrition #goals #fitnessjourney
⚠️⚠️⚠️Client progress!⚠️⚠️⚠️ Update progress picture on Jess! Still smashing all her sessions no matter how hard or challenging they are. 💪🏻 Not only has her training been took to another level! So has her diet! Sugar intake has been a problem ( Diet Coke) drinking far to many of these & now she’s cut back you can tell what difference it is making to her body!🚯🚯 Can’t wait to see many more progress pictures in the near future as we get closer & closer towards your goal! .message me today to start your journey! . @jesseatonn . . #personaltrainer  #fitness  #gymlife  #eatclean  #motivation  #determination  #smashedit  #gymwear  #workout  #video  #gymhelp  #exercise  #strength  #instagood  #instafit  #physique  #fitspiration  #fitspo  #health  #fit  #weights  #workout  #bodybuilding  #cardio  #progress  #dedication  #fitlife  #nutrition  #goals  #fitnessjourney 
Jaaaaa det vat skønt 😁❄️ Og så med nyerhvervede trailsko, så jeg stod ovenikøbet fast 👌🏻👍🏻 #mylife #livsstil #livskvalitet #velvære #løb #running #åsen #køgeås #cardio #fit #fitlife #fitlifestye #instafit #fitmum #fitmama #fitspiration
Tagujte nekoga ko je uvek uz vas, a ne samo kad je dobro. @tihomir_stevanovic
Tagujte nekoga ko je uvek uz vas, a ne samo kad je dobro. @tihomir_stevanovic
Holy crap this metcon training was intense! The thought of giving up on this process has crossed my mind a bunch of times bc it’s been scary, nerve racking and anything but easy. But that’s NOT who i am. I feel beyond excited and honored to be part of this bad ass team of group fitness instructors. #fit #strong #fitspiration #pushyourlimits
Holy crap this metcon training was intense! The thought of giving up on this process has crossed my mind a bunch of times bc it’s been scary, nerve racking and anything but easy. But that’s NOT who i am. I feel beyond excited and honored to be part of this bad ass team of group fitness instructors. #fit  #strong  #fitspiration  #pushyourlimits 
Sunday vibes ✨. Come spend your Sunday morning sweating with us @joyridestudio JoyX 8:30am and 9:45am! #hiitworkout #fittwins #sundayfunday #fitness
I was thinking of going for a run but I just couldn’t be arsed to go out in the cold this morning so some nice relaxing yoga it is!! .
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#therapist #life #psychology #cbt #therapistlife #lifestyle #fitness #fit #fitfashion #sportswear #activefashion #workoutwear #fitnessfashion #yoga #pilates #bodybalance #workout #selfcare  #girlsthatlift #strongnotskinny #fitspiration #gymgirl #gymmotivation #motivate #healthy #mindandbody #mindandmuscle #healthylifestyle #sundayyoga #yogavibes
I was thinking of going for a run but I just couldn’t be arsed to go out in the cold this morning so some nice relaxing yoga it is!! . . . #therapist  #life  #psychology  #cbt  #therapistlife  #lifestyle  #fitness  #fit  #fitfashion  #sportswear  #activefashion  #workoutwear  #fitnessfashion  #yoga  #pilates  #bodybalance  #workout  #selfcare  #girlsthatlift  #strongnotskinny  #fitspiration  #gymgirl  #gymmotivation  #motivate  #healthy  #mindandbody  #mindandmuscle  #healthylifestyle  #sundayyoga  #yogavibes 
No matter if it’s sunny or raining we SHOW UP! Sunday funday with the team at aqua park. ➖➖➖➖
We are stronger when we are together 💚
No matter if it’s sunny or raining we SHOW UP! Sunday funday with the team at aqua park. ➖➖➖➖ We are stronger when we are together 💚
My final class @sweatybetty this morning in Beaconsfield. I hope you all enjoying the serious Beasting you got!!!
Until next time ladies...it’s been an absolute pleasure 💗😘💥
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#sweatybettybeaconsfield #sweatybetty #beaconsfield #tabataworkout #hiitworkout #sundaymorning #getyoursweaton #workhardplayhard #trainhardfeelgood #fitnessmum #fitfamuk #fitnessmotivation #fitspiration #instafitness #strongnotskinny #personaltrainer #healthiswealth #pushyourlimits #noexcuses #bespokebodyfitness
My final class @sweatybetty this morning in Beaconsfield. I hope you all enjoying the serious Beasting you got!!! Until next time ladies...it’s been an absolute pleasure 💗😘💥 . . #sweatybettybeaconsfield  #sweatybetty  #beaconsfield  #tabataworkout  #hiitworkout  #sundaymorning  #getyoursweaton  #workhardplayhard  #trainhardfeelgood  #fitnessmum  #fitfamuk  #fitnessmotivation  #fitspiration  #instafitness  #strongnotskinny  #personaltrainer  #healthiswealth  #pushyourlimits  #noexcuses  #bespokebodyfitness 
Working on that V-shape!
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Really love wide and muscular backs. So seeing my own getting a little wider makes me very happy!
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Bulking is not going to an end yet so I've got some time left to build it!
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#leanbulk #bulking #vshape #buildingmuscle #fitgirl #fitfam #fitfamnl #fitgirlsnl #fitdutchies #nevernotlifting #girlsthatlift #girlswholift #girlswithmuscle #workout #workhard #fitnessjourney #progress #bodygoals #fitspo #motivation #gymlife #shredded #fitspiration #fitness #bodyprogress #fitnessjourney #instafit #flexibledieting
Working on that V-shape! . Really love wide and muscular backs. So seeing my own getting a little wider makes me very happy! . Bulking is not going to an end yet so I've got some time left to build it! . . . . . . #leanbulk  #bulking  #vshape  #buildingmuscle  #fitgirl  #fitfam  #fitfamnl  #fitgirlsnl  #fitdutchies  #nevernotlifting  #girlsthatlift  #girlswholift  #girlswithmuscle  #workout  #workhard  #fitnessjourney  #progress  #bodygoals  #fitspo  #motivation  #gymlife  #shredded  #fitspiration  #fitness  #bodyprogress  #fitnessjourney  #instafit  #flexibledieting 
Nice 8k run today to get the blood flowing. After my legworkout yesterday it didnt wanted to push it so i took it easy. A great way to start the day.

Now a quick shower and off to enjoy the rest off the sunday with the wife 😊

#running #sundayrunday #apeldoorn
Nice 8k run today to get the blood flowing. After my legworkout yesterday it didnt wanted to push it so i took it easy. A great way to start the day. Now a quick shower and off to enjoy the rest off the sunday with the wife 😊 #running  #sundayrunday  #apeldoorn 
🏋🏻‍♀️ When you should be motivating your friend push through those last few reps but you’re too busy taking gym selfies 💁‍♀️😂 Sorry @dannic1989.. Upper body session done!!!!!! ROUTINE BELOW ⬇️ Heading for a coffee then out for a Sunday roast, yaaaassssss 🤤
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✨ 3 x 10 Bicep Curls (Machine)
✨ 3 x 10 Lat Pulldown (Machine)
✨ 3 x 10 Tricep Pushdown (Machine)
✨ 3 x 12 Tricep Pulldown (Cables)
✨ 3 x 10 Overhead Tricep Extension (Cables)
✨ 3 x 12 Face Pulls (Cables)
✨ 3 x 10 Shoulder Press - Alternating Right & Left in Succession (Free Weights)
✨ 3 x 10 Shoulder Press (Machine)
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#weighttraining #weightlifting #fitness #fitnesstransformation #fitnessmotivation #fitnessjourney #weightlossjourney #weightlosstransformation #weightlossmotivation #weightloss #gymmotivation #motivation #gym #fitnessgoals #healthylifestyle #workoutmotivation #workout #fitlife #fitspo #fitstagram #fitspiration  #healthspo #fitgirl #fitnessgirl #girlswholift #girlswhosquat #fitnesslife #upperbody #gymselfie #bodybuilding
🏋🏻‍♀️ When you should be motivating your friend push through those last few reps but you’re too busy taking gym selfies 💁‍♀️😂 Sorry @dannic1989.. Upper body session done!!!!!! ROUTINE BELOW ⬇️ Heading for a coffee then out for a Sunday roast, yaaaassssss 🤤 . . . ✨ 3 x 10 Bicep Curls (Machine) ✨ 3 x 10 Lat Pulldown (Machine) ✨ 3 x 10 Tricep Pushdown (Machine) ✨ 3 x 12 Tricep Pulldown (Cables) ✨ 3 x 10 Overhead Tricep Extension (Cables) ✨ 3 x 12 Face Pulls (Cables) ✨ 3 x 10 Shoulder Press - Alternating Right & Left in Succession (Free Weights) ✨ 3 x 10 Shoulder Press (Machine) . . . . #weighttraining  #weightlifting  #fitness  #fitnesstransformation  #fitnessmotivation  #fitnessjourney  #weightlossjourney  #weightlosstransformation  #weightlossmotivation  #weightloss  #gymmotivation  #motivation  #gym  #fitnessgoals  #healthylifestyle  #workoutmotivation  #workout  #fitlife  #fitspo  #fitstagram  #fitspiration  #healthspo  #fitgirl  #fitnessgirl  #girlswholift  #girlswhosquat  #fitnesslife  #upperbody  #gymselfie  #bodybuilding 
I had so much fun @huishoudbeurs yesterday with my mum and @kayla_rek ! I bought some nice stuff and we won a trip on the burgerboat @loverscanalcruises Can’t wait to do that! 
Today i’ll be resting though 😂😂
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Wearing my @gymrepvbblic leggings ❤️
#Healthygirl #healthylifestyle #reuma #huishoudbeurs #arthritis #fibromyalgia #fitwithfibro #fitfam #fitstagram #fitspiration #fitdutchie #fitdutchies #weightlifting #winning #followmyjourney #fitgirl #fitness #fibrofighter #rai #fun #photos #dayout #girlstrip #gymrepvbblic #inked #egyptian #gods #tattoed
I had so much fun @huishoudbeurs yesterday with my mum and @kayla_rek ! I bought some nice stuff and we won a trip on the burgerboat @loverscanalcruises Can’t wait to do that! Today i’ll be resting though 😂😂 ———— Wearing my @gymrepvbblic leggings ❤️ #Healthygirl  #healthylifestyle  #reuma  #huishoudbeurs  #arthritis  #fibromyalgia  #fitwithfibro  #fitfam  #fitstagram  #fitspiration  #fitdutchie  #fitdutchies  #weightlifting  #winning  #followmyjourney  #fitgirl  #fitness  #fibrofighter  #rai  #fun  #photos  #dayout  #girlstrip  #gymrepvbblic  #inked  #egyptian  #gods  #tattoed 
One of the most intense and powerful lifters in the game today. If this man does not inspire you, no one will. Bruce is very cool once he is not lifting. Once he is lifting - #WARRIOR 
Repost @mr_orlando Before this set I truly had some doubt. My fear of failing has truly held me back. After banging out 705lbs for 4 Reps which was an ALL TIME PR. I texted chris and he responded with this. \"Your mind is your biggest obstacle. Your body wants more than what your mind gives it\" It's truly crazy to think that I've been subconsciously holding back. Time to really let it all out. Thanks again for the support today @the_ox_73 it meant a lot 🙏🏾 Going to really see what my body is capable of the next couple weeks, regardless you already know I'll #NeverGiveUp
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🔥🔥🔥 @strength_cartel Promo Code:Bruce10🔥🔥🔥
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Coach: @chrisgordert @team_g_strong 
Trap Bar Deadlifts: 705lbs x 4 Reps (PR)
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#strengthcartel #Fit #WSHHFitness #Faith #uspa #motivational #love #Deadlift #lionhearted #Bodybuilding  #squats #bench #fitspiration #motivation #inspiration #dreams #powerlifting #kernusopen #fitspo  #fitness #fitfam #beastmode #crossfit  #fitnessaddict #believe #heart
One of the most intense and powerful lifters in the game today. If this man does not inspire you, no one will. Bruce is very cool once he is not lifting. Once he is lifting - #WARRIOR  Repost @mr_orlando Before this set I truly had some doubt. My fear of failing has truly held me back. After banging out 705lbs for 4 Reps which was an ALL TIME PR. I texted chris and he responded with this. \"Your mind is your biggest obstacle. Your body wants more than what your mind gives it\" It's truly crazy to think that I've been subconsciously holding back. Time to really let it all out. Thanks again for the support today @the_ox_73 it meant a lot 🙏🏾 Going to really see what my body is capable of the next couple weeks, regardless you already know I'll #NeverGiveUp  ======================================== 🔥🔥🔥 @strength_cartel Promo Code:Bruce10🔥🔥🔥 ======================================== Coach: @chrisgordert @team_g_strong Trap Bar Deadlifts: 705lbs x 4 Reps (PR) - - - #strengthcartel  #Fit  #WSHHFitness  #Faith  #uspa  #motivational  #love  #Deadlift  #lionhearted  #Bodybuilding  #squats  #bench  #fitspiration  #motivation  #inspiration  #dreams  #powerlifting  #kernusopen  #fitspo  #fitness  #fitfam  #beastmode  #crossfit  #fitnessaddict  #believe  #heart 
Who’s still going strong on the Last One Standing? 
We have now reached our 7th day. . . #SteelWeek 
No rest on the weekends!💪🏼
Who’s still going strong on the Last One Standing? We have now reached our 7th day. . . #SteelWeek  No rest on the weekends!💪🏼
7 am 
A vontade deve ser mais forte que a desculpa. 
#intipersonal
7 am A vontade deve ser mais forte que a desculpa. #intipersonal 
I’m thankful for the rest today especially after the boys @elysiumedinburgh have nearly killed me off at MetCon yesterday 😅 #DOMS ... I loved it though, highly recommended!
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Growth days have been highly productive for me and I have been busy designing a programme for HIIT Yoga. I’m super excited to be delivering it @summerhallyoga 🧘🏼‍♀️.
The program is designed to build strength and burn calories... incorporating asanas at a high tempo and having an active recovery,leaving you feeling fitter and stronger . Class dates will be released soon ❤️
I’m thankful for the rest today especially after the boys @elysiumedinburgh have nearly killed me off at MetCon yesterday 😅 #DOMS  ... I loved it though, highly recommended! . Growth days have been highly productive for me and I have been busy designing a programme for HIIT Yoga. I’m super excited to be delivering it @summerhallyoga 🧘🏼‍♀️. The program is designed to build strength and burn calories... incorporating asanas at a high tempo and having an active recovery,leaving you feeling fitter and stronger . Class dates will be released soon ❤️
#sunday - a day to rest (now that I’m back in after my long run) recharge and plan for the week ahead which will include #cryo daily #family #work #training - it’s all about the #balance
Don't be afraid to do hip thrusts guys - this exercise produces the highest amount of muscle activity based on EMG data than any other 💪
As the glutes are some of the biggest and strongest muscles in the body hitting them will result in faster and more efficient overall muscle and fat loss gains depending on your goals 💯 🔥
Don't be afraid to do hip thrusts guys - this exercise produces the highest amount of muscle activity based on EMG data than any other 💪 As the glutes are some of the biggest and strongest muscles in the body hitting them will result in faster and more efficient overall muscle and fat loss gains depending on your goals 💯 🔥
Love a sunday breakfast😊
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Visit my new website www.peterbuilder.nl ! Shop Now with my 10% discount code PETER10 for @dedicatednutrition supplements, apparel and accessories at www.dedicatednutrition.com !! The discount code works for every country! #teamdedicated
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#iamdedicated #dedicatednutrition #fitnessmodel #fitness #gym #motivation #workout #fit #fitfam #bodybuilding #training #abs #train #muscle #instafit #getfit #dedication #gymlife #fitnessaddict #fitlife #gains #hardwork #workhard #nofilter #muscles #shredded #fitspiration #gymrat
Love a sunday breakfast😊 . Visit my new website www.peterbuilder.nl ! Shop Now with my 10% discount code PETER10 for @dedicatednutrition supplements, apparel and accessories at www.dedicatednutrition.com !! The discount code works for every country! #teamdedicated  . #iamdedicated  #dedicatednutrition  #fitnessmodel  #fitness  #gym  #motivation  #workout  #fit  #fitfam  #bodybuilding  #training  #abs  #train  #muscle  #instafit  #getfit  #dedication  #gymlife  #fitnessaddict  #fitlife  #gains  #hardwork  #workhard  #nofilter  #muscles  #shredded  #fitspiration  #gymrat 
Squats... cause they’ll come in useful someday 😂
Squats... cause they’ll come in useful someday 😂
#Marble Set still available! 1,500baht per set + free EMS!
ชุดหินอ่อนยังมีอยู่นะค้า~ สีเทาอมฟ้าใครใส่ก็สวย
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Marble bra #BKKFitMBbra in S M L XL / Marble Leggings #BKKFitLeggings in M L XL
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Line: @bkkfit
@shopee_th :bkkfit_apparel
#BKKFit
#Marble  Set still available! 1,500baht per set + free EMS! ชุดหินอ่อนยังมีอยู่นะค้า~ สีเทาอมฟ้าใครใส่ก็สวย . Marble bra #BKKFitMBbra  in S M L XL / Marble Leggings #BKKFitLeggings  in M L XL . Line: @bkkfit @shopee_th :bkkfit_apparel #BKKFit 
33/365
Better than yesterday 
Performed alone at @ion_cardiff
33/365 Better than yesterday Performed alone at @ion_cardiff
Marble Bra (medium support) 650baht free delivery~ บราสีหินอ่อนเทาอมฟ้า #BKKFitMBbra size S M L XL ค่า~
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ใส่วิ่งใส่ออกกำลังกายได้ทุกประเภท!
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Line: @bkkfit #BKKFit
Marble Bra (medium support) 650baht free delivery~ บราสีหินอ่อนเทาอมฟ้า #BKKFitMBbra  size S M L XL ค่า~ . ใส่วิ่งใส่ออกกำลังกายได้ทุกประเภท! . Line: @bkkfit #BKKFit 
Not splitty but still happy! 😊 #aerialhoops #circusdreams #lifeupsidedown @yogahiveph