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0

kerrysexton_pcapro

One years difference 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ change doesn’t happen over night, & in offseason it can be hard to feel as if we are getting anywhere or making progress.. we can only really measure our progress by our strength which in its self is still hard as we can’t see the muscle that’s growing underneath the very important & needed body fat.. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ so my advice.... be consistent in training hard, nourishing your body sufficiently, sleeping well, resting lots & putting your all into this part of the process.. have lots of down time of course as you don’t get to fully enjoy that when cutting so MAKE THE MOST OF IT, remember it’s a hobby & needs to add value to your life & you really need to master both sides of it, feel happy in both & enjoy it, love it, reap the positives everyday of this part of this process just like you do the cutting phase. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ it’s an all year around sport & this part is where the growing is done mentally & physically.. it’s the most important part, consistency is key.. honestly if your working HARD, the changes will come, trust the process & if you want to progress long term in this sport, learn to master the offseason as happiness is key 💪❤️

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alana_luce

When you have tracked all day and still have macros for @phdnutritionuk Belgian Chocolate shake and a rice cake and jam for supper 😋 #foodprep #fitness #gym #strongertogether #motivation #macrocounting #proteinshake #bikinifitness #bikiniprep

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danicoco1

The balloon says it all 🤷🏼‍♀️ happy birthday to me! Grateful for my health, happiness, and incredibly supportive friends and family this year. . • This year changed my life in so many ways. I started achieving things I once thought were impossible - chasing dreams I had previously convinced myself were “for other people.” This year, I realized that no one was telling me I couldn’t but ME, so I stood up and got out of my own way. I learned to overcome doubt, and to change my internal monologue to one of fearlessness even in the face of adversity. Sometimes, unfailing belief in yourself is the only way to get where you want to go. . • I know where I’ve been, I know where I’m headed, and I know what it’ll take to get there. This is the year of pushing further into the unknown, embracing challenges, and chasing my dreams. My biggest lesson: every dream can be “for you” if you allow yourself to believe in your own abilities. This is just the beginning. 💪🏼

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chelseahedlund_ipepro

I am so GRATEFUL for @jennamdean . I reached out last night to squeeeeeze me in for an appointment and she went in to work at 630am today for me!. . . This lady worked wonders and gave me the change I was wanting ❤️. . THANK YOU for going Above and Beyond for me ☺️. . . .

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qt_fit_

Throwback to the night before the show. 🍑

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kar.ing

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kellykellie85

Heading to the gym on our lunch break! Only 40 mins to work out, but it's time well spent. It's nice hanging with someone with an equal fire under their butts! #gymfam #mealprep #motivation #eatclean #workout #fitnessaddict #bodybuilding #figuregirls #mealplan #focused #foodie #nurse #nursingstudent #nursingstudentproblems #tiuteam #fitfam #gymfam #bikiniprep #aesthetic #blackgirlmagic #lvn #chicken #brokecollegestudent #budget #eatallthecarbs #healthy #macros

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jonilynortizifbb

YouTube video Episode 1 of my journey towards 2019 stage. Take a look and let me know what you think. Link in bio #jloprofitness #teamatlasmtl #optimumnutrition #sponsoredathlete #teamON #ifbbbikini #stageprep #bikiniprep #toxicangelzbikinis #frankarmendarez

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tamarahaddad7

First Bikini Competition for @saadstar19 this Saturday - her routine from our last -3rd- session this past Sunday! Bikini Posing & Stage Presentation with @saadstar19 at @fitnationgym Show: December 15 @musclecontest #Excalibur Coached by @mr_fat_loss To Schedule for Posing email: Tamarahaddad777@yahoo.com ••••••••••••••••••••••••••••••••••••••••••••••••••••••••• *Online Lifestyle Training & Nutrition Programs *Personal Training *Bikini Competition Prep *Posing Technique & Stage Presentation ••••••••••••••••••••••••••••••••••••••••••••••••••••••••• Bikini @ingridromerobikinis Bikini Jewelry @blingcompetitionjewelry Code 2THET Bikini heels @theshoefairy_ Code 2theT ••••••••••••••••••••••••••••••••••••••••••••••••••••••••• #2theT #tamarajordan #onlinecoach #onlinetraining #bikiniprep #competitionprep #prep #coach #competitor #bikini #ifbb #pro #npc #muscle #fitness #training #nutrition #transformation #athlete #posingcoach #posing #stage #stageswag #athlete #bikini #nsth #fitnationgym @tamerelguindy @tkguindy @zhannarotar @shirleyrmoran #str8shredded #globalformulas

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elitecoaching_tf

What are you going to do now so that 2019 will be “A story worth telling?” One of the saying on this cup is, “Do something that scares you everyday”. If you have ever thought about doing a show make 2019 the scary thing you do for yourself! You WILL NOT regret it, Promise! #TwinFitnessKC #TwinFitness #fitfam #NPC #bikiniPrep #goals #NPCstage #girlswholift #fitmoms #EliteCoaching #bikinicompetitor #commitment #goaldigger #gains #healthy #figurecompetitor #bikinicompetition #bikinibody #healthylifestyle #fitlife #fitgirl #lifestyle #fatadapted #weightloss #TFbooty #ifbbpro #proifbbcompetitor #goals2019 #dreambig #makeithappen

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swimming.suit.pool_by_s_and_m

👉เปิดรับพรีออเดอร์👈ชุดว่ายน้ำแขนยาว หลายแบบ หลายสไตล์ . ทุกแบบราคาพิเศษ 450 บาทจากราคาปกติ 690฿ (ผู้ชาย 500฿) . แอดไลน์: @swimming.suit.pool (มี @ ด้วยนะ) . Facebook: swimming.suit.pool . #swimmingsuitpool #ชุดว่ายน้ำ #ชุดว่ายน้ำแขนยาว #ชุดบิกินี่ #บีกีนี #บีกีนี่ราคาถูก #บีกีนี่ #bikinishopthai #bikini #bikinishop #bikinigirl #bikinithailand #bikinis #bikinivintage #bikiniathlete #bikiniprep #bikinibody #bikinimodel #bikinilife

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lizjwatson

Where did these babies come from 😜Only 3 weeks into my 12 week clean bulk 💪🏼 I complain about eating so clean but these are the rewards I get! 😁 Totally worth it!! I also gained 1.4 lbs! I didn’t think I would be able to gain with such clean eating, but thanks to my amazing coach @myaspenrae we are making it happen!! I’m so excited to see where this 12 weeks takes me! The fun has just begun 🙌🏼 ————————————————— #bulking#cleaneating#mealprep#abs#domore#earnednotgiven#bikiniprep#westca

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meghaynesfit

7,000 miles apart and my hubby was still able to make my 30th Birthday special 😭❤️

2

louiseann__d

I think reggae christmas songs might be my favorite... 💃🏾🎅🏼🏝 . #stilldontbelieveitsdecember #christmasinthesun #heysanta #islandgal

2

xoamandachu

Morning check-ins in my 🍦 @angelcompetitionbikinis posing suit💕 . 4 months into my improvement season and I am feeling great with the progress being made! Continuing to slowly increase calories each week, dropping cardio and lifting heavier💪🏼 . I am so grateful for the guidance from my @fitbodyfusion team during this reverse diet so far and for these past 2 seasons. As you know, I just started competing last year and have learned so much from my amazing coaches and teammates! I am forever thankful for all they have done for me in this journey so far and I have nothing but great things to say about @fitbodyfusion💙 . However, I have decided to try something new and I’m super excited to share that I will be coached by @mawsome_ throughout my 2019 improvement season! And what better person to coach me than the person who knows me best☺️ Michael is an amazing Coach and I love how I get to witness this firsthand with his other clients. I am so confident that he will help me achieve my goals and bring my best😍🙌🏼 . With that being said, I cannot wait to see what changes we make together and what we bring next year!🔥😈

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jadefituk

Workout Time!! Are we ready to smash another day???!! 1️⃣Shoulder Press 2️⃣Lunges 3️⃣Bent Over Rows 4️⃣Raised RDL’s 5️⃣Barbell Squats 6️⃣DB Side Lateral Raises Save this workout and give it a go. Let’s smash it!! . . Use my hashtag: #JadeFitUK #StrongwithJade . . For business enquiries and sponsorships email: jadefituk@gmail.com . . . . . . . #gymclothes #fitgirl #gymjunkie #gymgirl #fitsagram #fitspiration #fitspo #fitnessmotivation #fitnessaddict #fitnessfreak #bootybuilding #gfg #girlswholift #keepgrinding #booty #bodybuilder #weightlifter #gracefitguide #bikiniprep #booty🍑 #aesthetics #fitnessmodel #bikinicompetitor #strengthfeed #youtuber #gymshark #gymsharkwoman

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taelorelizabethfit

Here’s to plans not always going your way and having to adapt and overcome. Knee surgery #3 happened yesterday so here’s to seeing what the 2019 competition season will bring. But for now focuses on healing properly and hopefully growing🌵 #bikiniprep #npcbikini #truenovice #novicebikini #npcnovicebikini #workout #health #bodybuilding #fitspo #weightloss #muscle #bodylovesquad #exercise #strength #gains #fitlife #healthyliving #gymrat #shredtime #bodybuilder #gymtime #gymflow #cleanfood #prepseason #surgefam #surgenation #bouldershoulders #growingseason

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zoe.fisk

Give me back those tropical vibes. This cold weather isn’t the one ☃️ @noccouk

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masterbikinis

💜💜 Hermosisima siempre @evasquezbikiniwellness . Muchas felicidades por tus logros de este año. En esta foto en su debut Pro 🤩. Mil gracias por la confianza linda 💜✨ Estoy muy feliz de haber contribuido un poco en este proceso 💜✨ …..................................................................... #sparkling #competitiontime #competitionsuit #bikiniathlete #bikinicompetitor #bikinifitness #bikinigirl #bikinilife #bikiniprep #bodybuilding #fitnessmx #fitlifemexico #fitnessmotivation #bikini #fitnessgirl #bikiniready #bikinibody #bodybuilding #fitnesscompetition #fitness #fitnesscontest #musclecontest #fitnessaddict #girlswithmuscles #fitspiration #fitfam #fitnessmodel #bikini #girlswholift #bodybuildinglifestyle

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dahlia_ilovfitness

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ashhoytt

7

pumplust

Did my hair and cruised around with my mom today 💜

3

lizaxfit

Still in heaven✨❤️Maandenlang heb ik keihard gewerkt, elke maaltijd afgewogen, elke training alles gegeven. Dat kwam afgelopen zondag allemaal samen toen ik mocht stralen op het podium✨ Met trots kan ik zeggen dat ik een 3e plaats heb behaald bij de Bikini Junioren en een 4e plaats in de lengteklasse Bikini II 🏆 Ik ben super trots op de progressie die ik het afgelopen jaar gemaakt heb, zeker als ik kijk waar ik 2jaar geleden stond. Dankjewel @joeyjongen voor de top coaching, mentaal én fysiek💪🏻 Zonder jou begeleiding was ik nooit zo ver gekomen!! @melanie_michiels dankjewel voor de superleuke poseerlessen, die ervoor hebben gezorgd dat ik extra straalde zondag✨ Maar de allermeeste dank gaat naar mijn steun en toeverlaat @timm045 ❤️ Dankjewel mijn liefste, dat je er altijd voor me was. Je hebt mij door de zware momenten heen gesleept, me getroost wanneer ik het niet meer zag zitten en je bleef me motiveren om door te gaan. Ik ben niet de liefste/leukste/makkelijkste geweest deze prep, maar jij was er altijd❤️ Ik hou van je😘 Ook pap, mam en @ssannnn_ dankjewel dat jullie achter me stonden, ook al werden jullie gek van mijn bakjes en slechte humeur omdat ik honger had🙈 Ga ik nog eens een wedstrijd doen? Geen idee. Ik ga eerst genieten. Genieten van gezelligheid, lekker en gezond eten. Vanaf vandaag mijn reverse dieet opgepakt en nog een extra dagje rust. Vanaf morgen duik ik weer de sportschool in, met nieuwe doelen💪🏻😘 . . . #fit #fitness #dutchfitness #fitgirl #fitanddutch #fitgirlsnl #fitfam #fitspo #gym #gymlife #goals #shape #bodybuilding #bootybuilding #gains #basicfitnl #teambodyshaping #bikinifitness #fitdutchies #gymgirl #motivation #ifbb #sapcup2018 #sapcup #preplife #sapweekend #bikiniprep #dankbaar

14

notjustabikinigirl

@jadejoselyn has had an incredible year on and off the IFBB stage competing, so I’m thrilled to announce the launch of this episode for you all to enjoy and learn from 🔥 We spoke about the importance of trusting yourself, goal setting, positivity, getting the most out of competing, the problem of letting ‘fear’ take over in this sport, what makes her not just a bikini girl, and a load of other topics! Back in October Jade taught me a big lesson myself which we share in the episode too, so do let us know if this episode has shone some light on your own competing journey this year 💋 P.S this was recorded before her last 3 back to back shows this year...which she smashed btw!

12

jeanryan_

I know it doesn’t look as good posing when your bulking but this is the important time you can’t be expected to build muscle without a proper off season! And imagine working hard for another year and be let down by your posing.. I won’t have it 😆 Can’t wait to get “shredded” again next year 🙏🏽 . . #posing #bikinicompetitor #offseason #weightlifting #gym #motivation #stageprep #leanbulk #bikiniprep #posingpractice

1

lexi_deyoung

**Tis the season of booty gains and Christmas everything...the Christmas socks on leg day were a must😂🎄 . 🍑🔥LEG WERK (unilateral edition) COMIN AT YA🔥🍑 . Pretty self explanatory, but unilateral exercises are exercises done one side at a time...I use with both with upper and lower body training💪🏼🍑. . ✨If you have muscle imbalances or notice that one side is significantly stronger than the other, THESE ARE YOUR FRIEND! ✨If you want to prevent imbalances from occurring...THESE ARE ALSO YOUR FRIEND😉. . They’re basically everyone’s friend andddd worst enemy...because ya gotta endure the pain 2x instead of one lol😂😭. . SWIPE➡️AND SAVE➡️ . 🍑Staggered Stance Barbell RDL 🍑Jefferson Lunge 🍑Single Leg Leg Press 🍑Glute kickback 🍑Unilateral glute hyperextension (keep your chin tucked/upper back rounded. Squeeze your glutes to pull yourself up to keep focus on da booty/hammies rather than your lower back😉). . ➡️➡️If you do have one side that is stronger or more developed than the other, start with your weaker side and match reps with your stronger side. ➡️➡️If you feel you are pretty balanced, alternate your starting side each set. . Happy Tuesday peeps. Go make some booty gains in Christmas socks and tell me when it’s the best leg day of your life ok🎄❤️. ———————————————————— Coaching inquiries: lexideyoung.com YouTube📹: Lexi DeYoung Legendary Foods🥜➡️ "LEXI"- 10% off Unico Nutrition🦄 "LEXI"-20% off BIOHM Health🌱 “LEXI”-15% off . . #LDFit #LetsGetIt #WorkoutVideo #SwipeWorkout #FitGirlMotivation #BootyWorkout #LowerBodyWorkout #QuadWorkout #GluteWorkout #NPCBikini #ReverseDiet #BikiniPrep #GirlsWhoWorkout #GirlsWhoLift #BuiltNotBought #NpcBikini #OffSeason #WorkoutMotivation m #tWorkout #ImprovementSeason #ReverseDiet #NutritionCoach #AnorexiaRecovery #EdRecovery #ImprovementSeason #LegWorkout #HumpDay #TransformationTuesday

14

apranszkafitness

A little peek at my workout today! • Dumbbell Hack Squat 15reps High Plank DB Slides 20reps (10/side) Narrow Travelling Lunges 30reps (15/side) Eccentric Sit-Ups with Twist 12reps (6/side) • #girlsthatlift #yeg #yegfitness #fitness #personaltrainer #legday #coreexercises #core #workout #motivation #strong #bikiniprep #snt

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jenny_ifbb

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veronica_ghiani_fit

3

mluxswim

5

bysfetkou

Beautiful @fitnessbyannesophie😍

1

stephanieh_uk

8

bodybling.pieceofheaven

3

tiffany_yepes

Rear delt cable pulls 🔥 try these on your next upper body session. Off season gains! ⛄️ @extremephysiquesfitness

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bodybling.pieceofheaven

0

amandalouiseswimwear

Sending some special love over to this queen @cooperkellyfit this afternoon. I just can’t stop STARING. 😍 This beautiful fit chick is looking absolutely radiant in our custom made suit with Mystique fabric and a Cobalt Shimmer/Siam Shimmer crystal combo. So proud of you and all of your efforts. You most definitely slayyyed the stage. ❤️ - Want to be connected with inspirational chicks like her and join our tribe? It’s GROWING. DM us and we’ll add you to our Facebook group where you can tune into podcasts, share stories, and meet new faces. 💪🏼

3

lauren_cowle

One years difference. Proud in both 😊 . . Exercise, healthy eating, prep, competing, having a goal and something to work towards definitely kept me on the straight and narrow! . . #fromehalfmarathon #running #inmemory #myboy #pprom #fitness #gym #happyplace #weights #cardio #healthyeating #diet #nutrition #bikini #ukbffbikini #bodybuilding #bikinicompetition #bikiniprep #transformationtuesday #bodytransformation #weightloss

6

bodybling.pieceofheaven

1

madeliinekiing

🍑👑🔥✨ Are hip thrusts a pain in the butt for you, and not in a good way?!😂 • I was having trouble at my gym performing hip thrusts because of a poor setup. The benches are pretty high, which causes me to unnecessarily hyperextend my back. Where Dan trains, the height of the benches are lower, allowing for a better range of motion. If you can’t find a low bench, I recommend using stackable risers to set up on. • I prefer doing these with constant tension, but you can also 👉🏼 do resets. It’s up to you how you want to perform them - both are killer! • Huge key🔑: keeping your shins perpendicular. This activates your glutes, making all the difference in performing the movement correctly. Make sure you’re doing this either by having someone check your form (try not to laugh) or by recording yourself. Also, making a double chin will keep your neck aligned. • I love training with Dan because we‘re able to critique each other’s form / make adjustments, if needed. Cues such as keeping your shins at 90 degrees is hard when alone, seeing you can only adjust it by feel.

4

bikiniprime

3

_helloregi_

HAPPY HUMP DAY BEAUTIES ❤️💋

3

masterbikinis

2

katvfitness

18

m8rgaret

Feeling all kinds of feels right now!!! We did it!!!!! Got the keys today!!! @toxicangelzbikinis @toxicbeachhouse HQ remodel starts tomorrow. 👙👙👙The last few weeks have been insane. Huge shout out to my team!!! You guys rock.. _ _ _ _

22

thea.lean

Bon ben je n'ai pas pu m'en empêcher .... Sport haut du corps à domicile ce soir, en étant assise pour ne pas solliciter mes chevilles .... Verdict du kiné : 6 semaines sans sport du mois bas du corps pas de mouvement d'appui, pas de squats ... Le temps que les ligaments se reconstituent... Bonne soirée les gentils, protégez vous du mauvais œil... 🙏🌟🤦‍♀️🤨💪💪💪 #fitfrenchies #fitfam #frenchgirl #fitnessmotivation #ifbb #workout #aesthetic #bikiniprep #bikinifitness #athlete #bodypositive #bodybuilding #gymgirl #shelifts #musculationfrance #competition #strongwomen #strongnotskinny #fitnessgirl #healthylifestyle #bikinicompetitor #fitnessmotivation #blondgirl #bikinicompetition #blondehair #musculation #wfbb #bikinibody #nopainnogain #biceps #bikinimodel

7

jessicaparsell

🇯🇵 A long layover at #NaritaAirport means food, food and shopping for food.. 🍣 😍 . NEW Vlogmas video up on my channel! With ALL the flavors of KitKats! 😱💥🤤 (Link in Bio)

7

powerlifting_physio

Love getting athlete's back to what they love to do and helping them get even better at their respective sport. That was one the driving forces of starting @pbphysio. ⠀ ⠀ Had a awesome time working with @aliciagowans_wbffpro and getting a good result with her squatting for the first time in 3 years at @adonisathleticspaddington with @yeahthefaz ⠀ ⠀ Met her amazing team @paolobaja and @swiftmovementacademy. Excited to see her head towards her 2019 championship and work on her strength and muscular development ⠀ ⠀ @physique.physio⠀ @powerlifting_physio⠀ @footy_physio⠀ @performance_psychologist⠀ @strength_shed⠀ ⠀ ⠀ Regram from @aliciagowans_wbffpro - OMFG! Look! 💪🏽💪🏽 ⠀ I just VERTICALLY loaded on my BACK for the first time in THREE years 😍 ME! I SQUATTED 🙈😱💪🏽 ⠀ There are no emojis or words that can express my feelings right now! Like Fkn none!!! ⠀ Today l spent time with the amazing @pbphysio at the @adonisathleticspaddington where for the first time since I initially injured myself - I was given treatment, chronic pain relief, significant education re ingrained fear avoidance behaviours, & the basics on pain perception. . This tiny little Asian with elbows of steel, & a background of similar injuries, combined with exponential technical knowledge has managed to desensitise my chronic pain, increase my range of motion beyond my expectation, & actually have me squat within a matter of 2hrs!! . WTF 😱 like where has she been my whole life hahaha and @yeahthefaz when we joked about me being your next world champ benchpress power lifter on our episode of @competitiveedgepodcast - I think we can upgrade this in the future & just dominate it all 🤔🤭😈 . DON’T mind my amazing Buddha belly bracing haha or Mr Myagi aka @paolobaja actually having a semi coronary on the sidelines watching it all go down 🤣 . My world class team of experts in the field of physiotherapy, physiology, powerlifting & strength/conditioning - honestly are nothing short of amazing! . I can’t appreciate my gratitude & love anymore than the multiple high fives, fist pumps, & emotional hugs that I dished out for a solid 20mins haha ❤️🤗 . Now let’s take 2019 by the balls 😈 .

3

katerinakountouris

Smiling because the Pre-Sale Launch of #AxiosCBD went so good that I could cry 😭😂 You guys are amazing!! Link is in bio if you guys want to pre-order some! ALSO I am so happy because I just signed my lease for my new office space!! @axiosnutrition will officially have a HQ because we are growing 😭😭 All of the hard work I have been putting in for years is showing... what’s funny is that this is only the beginning! If you guys are struggling with what you want to do in life know that you can seriously accomplish anything. Don’t listen to the noise, put your head down and put that work in💪🏼

13

maceyfit_5

I’m just going to leave this here 👀 ... 5 years difference between photos. What’s changed? Literally everything lol. I’ll keep it short and sweet. If I can do it.. you can too! 💕

44

scbikini_competitionsuits

0

klinikatestosteronu

13

alexe.fit

1

fitandfab40plus

I wish all my muscles would react as fast and easy as my back muscles. 😍😉😁 My least favorite exercise dips (as well as pull-ups/chin-ups), but sometimes we have to do what we have to do. Don't avoid exercise you dislike, more then likely those are the ones targeting muscles that need the most improvement. Keep pushing...😘 #backattack #backmuscles #dips #womenwithmuscle #girlsthatlift #grind #bikiniprep #fitfam #improvementseason #bodybuilding #ifbbbikini

2

everydayathlete_coaching

It’s just lifting weights and eating chicken. Calm down 🤫

3

jewellcustombikinis

💙💜 @runningrandom2 in her custom turquoise bikini with pops of amethyst AB! 💎💎💎 #jewellcustombikinis

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