#prep medias

Closing of the night always have to be the selfie😁✌️📸📸📸💪💪💪😘😘😘🔝🔝🔝🏅🏆🥇
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#passion #physique #asthetic #bodybuilding #bodytransformation #highreps #cutting #competition #prep #diet #eatclean #gear #bintang #preworkout #badancantik #results #goals #bodygoals #oriented #gymlife #gymtime #selfie #instafit #instafitness
Closing of the night always have to be the selfie😁✌️📸📸📸💪💪💪😘😘😘🔝🔝🔝🏅🏆🥇 • • #passion #physique #asthetic #bodybuilding #bodytransformation #highreps #cutting #competition #prep #diet #eatclean #gear #bintang #preworkout #badancantik #results #goals #bodygoals #oriented #gymlife #gymtime #selfie #instafit #instafitness
0010/17/2017
When you're bored and decide to change it up.....chrome gray colour atleast for a couple weeks. Prep has got me going crazy lol 💪
#figurecompetitor #figure #aroundtheopa #myjourney #prep #goals #over40andfit #allbusiness #leanmachine #alwaysworking #girlswholift #training #greyhair #changingitup #crazychoices
When you're bored and decide to change it up.....chrome gray colour atleast for a couple weeks. Prep has got me going crazy lol 💪 #figurecompetitor #figure #aroundtheopa #myjourney #prep #goals #over40andfit #allbusiness #leanmachine #alwaysworking #girlswholift #training #greyhair #changingitup #crazychoices
3010/17/2017
PROTEIN ALERT ⚠️
Who wants a @relentlesslabz protein powder? Comment below👇🏼
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Check out this flavor 😱
#NEW #ComingSoon #relentless #berelentless
PROTEIN ALERT ⚠️ Who wants a @relentlesslabz protein powder? Comment below👇🏼 •••••••••••••• Check out this flavor 😱 #NEW #ComingSoon #relentless #berelentless
0210/17/2017
Smile and live life to the fullest because tomorrow is never guaranteed.
Smile and live life to the fullest because tomorrow is never guaranteed.
11110/17/2017
Bam! Bam! Bam! Watch out I am coming for ya! My gains are here to stay! Working on building while I shred FAt!!!! I got this! #myjourney #fitness #npc #bidybuilding #coffee #fitmom #personaltrainer #anxiety #depression #strongwomen #strongereveryday #prep #figure #gains #fig #stalker
Bam! Bam! Bam! Watch out I am coming for ya! My gains are here to stay! Working on building while I shred FAt!!!! I got this! #myjourney #fitness #npc #bidybuilding #coffee #fitmom #personaltrainer #anxiety #depression #strongwomen #strongereveryday #prep #figure #gains #fig #stalker
6010/17/2017
Lunch goals 🙌🏻 🙌🏻🙌🏻
Occasionally meal prep goes out of the window and I make the most of working in the city & the great restaurants there are around my building !!! My favourite being the @naturalkitchen_london 😍

Today I tried the Greek style lamb burger , feta cheese , mango, red onion & tomato salsa on toasted flat bread 😋
Didn't go too crazy and had a green tea to wash it down ! ☕️
Fuel for training legs tonight 💪🏼
Lunch goals 🙌🏻 🙌🏻🙌🏻 Occasionally meal prep goes out of the window and I make the most of working in the city & the great restaurants there are around my building !!! My favourite being the @naturalkitchen_london 😍 Today I tried the Greek style lamb burger , feta cheese , mango, red onion & tomato salsa on toasted flat bread 😋 Didn't go too crazy and had a green tea to wash it down ! ☕️ Fuel for training legs tonight 💪🏼
3110/17/2017
FOODPREP🥙|| mexican veggies with lean ground beef🌯 brown rice🍚, mixed steamed veggies🥗 cod fish🐟 shrimp and chicken from the butcher🐓.. food is  definetly a big deal in this house 🍗, everyday i prep fresh meals🍛 #motivation #food#prep#kitchen#meat#veggies#fish#love#chicken#protein#gymlife#fitfamnl#weightloss#bodybuilding#lifestyle#dutch#happy #mealprep#dinner
FOODPREP🥙|| mexican veggies with lean ground beef🌯 brown rice🍚, mixed steamed veggies🥗 cod fish🐟 shrimp and chicken from the butcher🐓.. food is definetly a big deal in this house 🍗, everyday i prep fresh meals🍛 #motivation #food#prep#kitchen#meat#veggies#fish#love#chicken#protein#gymlife#fitfamnl#weightloss#bodybuilding#lifestyle#dutch#happy #mealprep#dinner
16010/17/2017
Miss being a lean bean and prep😩 But in off season, just because you’re not tracking your body fat % every day doesn’t mean you’re not making progress. It’s just a different kind of progress
Miss being a lean bean and prep😩 But in off season, just because you’re not tracking your body fat % every day doesn’t mean you’re not making progress. It’s just a different kind of progress
381110/17/2017
Im back from the dead !!!!! Yayyyyy! Today I'm working legs and hopefully fitting my cardio in before school. I hope everyone is having a kick ass day 💕
Im back from the dead !!!!! Yayyyyy! Today I'm working legs and hopefully fitting my cardio in before school. I hope everyone is having a kick ass day 💕
911510/17/2017
Old #pic from #prep but damn that #pump was #sick #af #biceppump #roadmap on my #arms all over my #body thanks to @ironsmasherz & @powerdollz coach @scorpiondoll77 with the #grey #sweatpants #😁 #💪 #👀 #🤙 #🤳
Old #pic from #prep but damn that #pump was #sick #af #biceppump #roadmap on my #arms all over my #body thanks to @ironsmasherz & @powerdollz coach @scorpiondoll77 with the #grey #sweatpants #😁 #💪 #👀 #🤙 #🤳
1010/17/2017
Creating faces today, in preparation for a very busy Halloween 😈☠️💀👻 #glitterdreams #glitteringfaces #glitter #facepaint #snazzaroofacepaint #nyxcosmetics #prep #preparation #makeup #jewels
Creating faces today, in preparation for a very busy Halloween 😈☠️💀👻 #glitterdreams #glitteringfaces #glitter #facepaint #snazzaroofacepaint #nyxcosmetics #prep #preparation #makeup #jewels
6010/17/2017
💥Treadmill Workout💥 
High fat burning & full body toning🎂👊🏾✊🏾 I had the gym to myself so I had to really get it in!! These moves are clean, effective and can be done by ALL levels at ones' own pace! 😅👍🏾💪🏾💦
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1. Incline Climbers
2. Alternating Incline Stretch
3. Backwards Squat Walk
4. Ab Crunches
5. Jog
6. Push-up COMBO
7. Ab Pull Ups
8. Kettle-bell Walk
9. L-Sits 
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Perform each move for 45 seconds with a 30 second rest in btwn. 3-4 rounds 😅
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Credit: @brittnebabe #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
💥Treadmill Workout💥 High fat burning & full body toning🎂👊🏾✊🏾 I had the gym to myself so I had to really get it in!! These moves are clean, effective and can be done by ALL levels at ones' own pace! 😅👍🏾💪🏾💦 ____ 1. Incline Climbers 2. Alternating Incline Stretch 3. Backwards Squat Walk 4. Ab Crunches 5. Jog 6. Push-up COMBO 7. Ab Pull Ups 8. Kettle-bell Walk 9. L-Sits ____ Perform each move for 45 seconds with a 30 second rest in btwn. 3-4 rounds 😅 . . . Credit: @brittnebabe #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
30916310857010/16/2017
CELLULITE: what is it and how do I fix it?
👆🏽cellulite is little clumps of the fat that accumulate near your skin layer within firmer connective tissue- these fat deposits give the dimpled or
CELLULITE: what is it and how do I fix it? 👆🏽cellulite is little clumps of the fat that accumulate near your skin layer within firmer connective tissue- these fat deposits give the dimpled or "cottage cheese" appearance, usually on the thighs, butt and/or stomach. 🏃🏾‍♀️regular exercise does not "cure" cellulite per se but it can prevent it or minimize the appearance of it. 🙋🏽some regular tips I give people to reduce the appearance of cellulite is to make the connective tissue surrounding it more firm. This can be done through: 1️⃣stretching 2️⃣using weights and dynamic movements 3️⃣ drinking more fluids (namely water) -this will flush out waste products from cells as well as remove anything that may be preventing the burning of subcutaneous fat tissue (that comprises cellulite) 4️⃣eating more omega-3 fatty acids. (Salmon, fish oil, etc) Omega-3 fatty acids reduce appetite and low-level inflammation as well as repair and strengthen skin tissues. This in turn decreases the build-up of harmful toxins in blood vessels and improves circulation. . I have shown in the video today a few ways to tone and tighten up just below the butt. I can literally see, as my workout goes on, my legs tighten up and show less dimples. Note: I was unable to fully capture the extent of the cellulite I have, but trust me, I have it too 🙋🏽 . . . Credit: @growwithjo #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
52898711911210/17/2017
Amazing transformation 😍💪Tag someone who needs motivation 🤗
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Credit: @imrececen #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
30746310/16/2017
#transformationtuesday my first British finals 2015 placing 2nd and my last British finals not reaching the top 6. 
My goal when i first decided to compete 5 years ago was to create a balanced physique that I was proud of and that I loved. 
Through my shows the focus was always trying to bring my upper body up so that I had better symmetry and balance with them big old legs of mine. I look at the right picture and feel proud that I have done just that. 
As always, I keep it real with you all. I am upset I didn't reach top 6 (obviously) and to be honest, I feel i have lost the passion and fire to compete anymore... this does not by all means mean that I  have lost my passion and fire for training and development - quite the opposite in fact. Now i feel i am looking forward so much to new challenges and new passions. That deflated feeling of spending the whole entire year working for something that didn't quite happen for you, or go quite the way you had worked so hard for... it was there - for sure, but after reading all the messages form you all, after you guys taking the time to message me and tell me how I have motivated and inspired you made that deflated feeling so much easier. 
I can hand on my heart say that 
I would far rather inspire you all then win trophies. So THANK YOU to each and everyone of you that reached out to me and made that deflated feeling so much easier.❤ #fitness #figure #figureathlete #figureprep #prep #figureposing #gymmotivation #britishfinals #ukbff #ifbb #girlsthatlift #bodyfitness #bodybuilding #lean #shredded #aesthetics #abs #quads #quadzilla #glutes #progress #fitnessmodel #gains #bossgirls #fitspo #motivation #girlswithmuscle #outwork
#transformationtuesday my first British finals 2015 placing 2nd and my last British finals not reaching the top 6. My goal when i first decided to compete 5 years ago was to create a balanced physique that I was proud of and that I loved. Through my shows the focus was always trying to bring my upper body up so that I had better symmetry and balance with them big old legs of mine. I look at the right picture and feel proud that I have done just that. As always, I keep it real with you all. I am upset I didn't reach top 6 (obviously) and to be honest, I feel i have lost the passion and fire to compete anymore... this does not by all means mean that I have lost my passion and fire for training and development - quite the opposite in fact. Now i feel i am looking forward so much to new challenges and new passions. That deflated feeling of spending the whole entire year working for something that didn't quite happen for you, or go quite the way you had worked so hard for... it was there - for sure, but after reading all the messages form you all, after you guys taking the time to message me and tell me how I have motivated and inspired you made that deflated feeling so much easier. I can hand on my heart say that I would far rather inspire you all then win trophies. So THANK YOU to each and everyone of you that reached out to me and made that deflated feeling so much easier.❤ #fitness #figure #figureathlete #figureprep #prep #figureposing #gymmotivation #britishfinals #ukbff #ifbb #girlsthatlift #bodyfitness #bodybuilding #lean #shredded #aesthetics #abs #quads #quadzilla #glutes #progress #fitnessmodel #gains #bossgirls #fitspo #motivation #girlswithmuscle #outwork
235313710/17/2017
October 🍂 is one of my favorite months for a number of reasons, one of them being outfit options...because #Boots and #Scarves 💁🏼 but more importantly #TheWalkingDead comes back which means Sunday nights from here on out are taken for the next four months ☠️ What shows are you guilty of binge watching? I’ve heard This Is Us is good, gave you seen it?! 🎥🍿 Also, I’m high key obsessed with our room at the @hewinghotel, check out my Instagram story to see it! 😍 #EmbraceYourReal
October 🍂 is one of my favorite months for a number of reasons, one of them being outfit options...because #Boots and #Scarves 💁🏼 but more importantly #TheWalkingDead comes back which means Sunday nights from here on out are taken for the next four months ☠️ What shows are you guilty of binge watching? I’ve heard This Is Us is good, gave you seen it?! 🎥🍿 Also, I’m high key obsessed with our room at the @hewinghotel, check out my Instagram story to see it! 😍 #EmbraceYourReal
340113710/17/2017
Because March break is around the corner .. getting back to one of my favorite Ab exercises ...Hanging leg raises🔥. Try to keep control and prevent yourself from swinging . Also challenge yourself to  switch the position of your legs .. .
1️⃣ knee tucks .
2️⃣ side knee raises .
3️⃣ leg raises
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 i do not recommend this exercise if you have lower back issues
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#fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
Because March break is around the corner .. getting back to one of my favorite Ab exercises ...Hanging leg raises🔥. Try to keep control and prevent yourself from swinging . Also challenge yourself to switch the position of your legs .. . 1️⃣ knee tucks . 2️⃣ side knee raises . 3️⃣ leg raises - i do not recommend this exercise if you have lower back issues . . . #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
2393224231310/17/2017
With about 4 and a half weeks to go till showtime, I think we’re right on target. Conditioning will be out of this world. #teamfidelis #goldenaeathetics #usmc #marines #prep #bodybuilding #vascular #classicphysique #morninglook #aesthetics #cellucor #motivation #arms #mondaymotivation #conditioning #peeled #cut @goldenaestheticsofficial @terry_fidelis
With about 4 and a half weeks to go till showtime, I think we’re right on target. Conditioning will be out of this world. #teamfidelis #goldenaeathetics #usmc #marines #prep #bodybuilding #vascular #classicphysique #morninglook #aesthetics #cellucor #motivation #arms #mondaymotivation #conditioning #peeled #cut @goldenaestheticsofficial @terry_fidelis
594374063010/16/2017
Love the NEW KETO AMINOS 🌺Tropical🌴🍹 Freeze Mix! I use two scoops first thing in the morning with my fasted cardio! 
If you haven’t heard of this products before, BPI Sports KETO AMINOS is the first ever essential amino acid (EAAs) formula created specifically for those following a keto, low-carb or intermittent fasting diet. Click link in Bio & save 20% off KETO AMINOS♥️
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#ContestPrep #FastedCardio #KetoAminos #Keto #BPIHealth #BPISports #BPINation #TeamBPI #bodybuilding #bestoftheday #supps #bpination #shelifts #npcbikini #healthy #happy #train #aminos #prep #fitspiration #fitspo #fitnessmotivation #lift #noexcuses #bestself #positivevibes #fitgirls #strong #grind #hustle
Love the NEW KETO AMINOS 🌺Tropical🌴🍹 Freeze Mix! I use two scoops first thing in the morning with my fasted cardio! If you haven’t heard of this products before, BPI Sports KETO AMINOS is the first ever essential amino acid (EAAs) formula created specifically for those following a keto, low-carb or intermittent fasting diet. Click link in Bio & save 20% off KETO AMINOS♥️ •••••••••••••••••••••••••••••••••••••••••••••••••••• #ContestPrep #FastedCardio #KetoAminos #Keto #BPIHealth #BPISports #BPINation #TeamBPI #bodybuilding #bestoftheday #supps #bpination #shelifts #npcbikini #healthy #happy #train #aminos #prep #fitspiration #fitspo #fitnessmotivation #lift #noexcuses #bestself #positivevibes #fitgirls #strong #grind #hustle
1734110/17/2017
Musím se přiznat,že mi dochází,že mi to za to tělo snad ani nestojí 🤔 není o co stát... #diet #prep #bikinifitness #fitnesslife #actual #shape #belly #abs #gymtime #factorypro #nebbia #nebbiapraha
Musím se přiznat,že mi dochází,že mi to za to tělo snad ani nestojí 🤔 není o co stát... #diet #prep #bikinifitness #fitnesslife #actual #shape #belly #abs #gymtime #factorypro #nebbia #nebbiapraha
19622110/17/2017
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