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Good Morning Everyone! 🙈 
It’s the start of a new week and I’m here to tell every to keep going, because I’m a big believe and think it’s very important to keep going. No matter what happens in life, carry on stepping forwards. You may lose people, your dreams may come crashing down but you must still make sure that you carry on going. You have the strength, you just have to keep telling yourself that you do. Efforts go along way, just remember that💚 
I hope you all had an amazing weekend, and are ready for the week ahead. Keep working hard, keep moving forward, stay hungry and don’t ever lose sight of what you want most ✨👊🏽😁
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#fitnessmodel#sportsmodel#ifbb#ifbbbikini#npc#npcbikini#igfitness#fitspo#fitfam#picoftheday#photooftheday#instagood#muscles#bossbabe#girlswholift#motivation#flex#bodybuilding#beauty#fitsporation#igfitgirls#squat#booty#igdaily#lifestyle#happiness#fitnessgirl#compprep
Good Morning Everyone! 🙈 It’s the start of a new week and I’m here to tell every to keep going, because I’m a big believe and think it’s very important to keep going. No matter what happens in life, carry on stepping forwards. You may lose people, your dreams may come crashing down but you must still make sure that you carry on going. You have the strength, you just have to keep telling yourself that you do. Efforts go along way, just remember that💚 I hope you all had an amazing weekend, and are ready for the week ahead. Keep working hard, keep moving forward, stay hungry and don’t ever lose sight of what you want most ✨👊🏽😁 - - - #fitnessmodel #sportsmodel #ifbb #ifbbbikini #npc #npcbikini #igfitness #fitspo #fitfam #picoftheday #photooftheday #instagood #muscles #bossbabe #girlswholift #motivation #flex #bodybuilding #beauty #fitsporation #igfitgirls #squat #booty #igdaily #lifestyle #happiness #fitnessgirl #compprep 
PROUD,PROUD,PROUD!!!!! I am happy for you beyond words! Love you chica @adrienn_tavasz you were awesome! Congratulations on your first show!!!! #transformations #beforeandafter, #weightlossjourney, #npcbikini #supermom, #militarymom #hungariangirl, #sexywife, #sexymom  #bodybymona
Extremely proud of the package we brought today with the amount of time we had. Always improving and never settling ❤️🔥 #ferrignolegacy #npcbikini #blondebarbie #tiffanysolofit #besttrainerever #competitor #athlete #blondefitnessbeauty #fitfam #fitness
❓You had questions, we have answers!
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↪️Changing lives through science and innovation. Join the #ASPI movement.➕
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🔺@mrlat007
This is a great question! The answer to this question will depend on the stage of the training and the current abilities of the athlete. For instance, if strength or power needs to be developed in an athlete, strength and power training should be prioritized. A good guideline to follow is to perform strength and power training before endurance training. If possible, training should be separated by a minimum of 6 hours, with 24 hours between the two different training sessions being ideal.
As competition approaches training should become more and more specific. Therefore, for an MMA athlete, it will almost always be important to improve strength and power qualities, while improving aerobic and anaerobic qualities at the same time. By doing so, there is an increased risk for overtraining and the possible reduction of power or strength (due to interference between strength and endurance adaptations). However, by understanding potential conflicts between different training stimuli (I.e differences between low-intensity endurance vs. high-intensity endurance training), appropriate periodization models for the MMA athlete can be built with success.
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🔺@Burleybuilt
Progression from training will depend on the training status of the athlete(s) that you are dealing with. A goal of most training plans is to increase volume over time. Thereby, increasing the athlete’s capacity to do work; and, in this case, speed. However, every athlete will come to a point in time when volume must be lowered (I.e. a taper), so that recovery can occur and adaptations can ensue. In this case, increased training frequency with lower volume (and maintained intensity) is one possible way to implement a taper into an athlete’s programming to ensure continued progression. As always, the answer to the question will be relative to the type of athlete, the event they are training for, and their current state of training.
❓You had questions, we have answers! - ↪️Changing lives through science and innovation. Join the #ASPI  movement.➕ - 🔺@mrlat007 This is a great question! The answer to this question will depend on the stage of the training and the current abilities of the athlete. For instance, if strength or power needs to be developed in an athlete, strength and power training should be prioritized. A good guideline to follow is to perform strength and power training before endurance training. If possible, training should be separated by a minimum of 6 hours, with 24 hours between the two different training sessions being ideal. As competition approaches training should become more and more specific. Therefore, for an MMA athlete, it will almost always be important to improve strength and power qualities, while improving aerobic and anaerobic qualities at the same time. By doing so, there is an increased risk for overtraining and the possible reduction of power or strength (due to interference between strength and endurance adaptations). However, by understanding potential conflicts between different training stimuli (I.e differences between low-intensity endurance vs. high-intensity endurance training), appropriate periodization models for the MMA athlete can be built with success. - 🔺@Burleybuilt Progression from training will depend on the training status of the athlete(s) that you are dealing with. A goal of most training plans is to increase volume over time. Thereby, increasing the athlete’s capacity to do work; and, in this case, speed. However, every athlete will come to a point in time when volume must be lowered (I.e. a taper), so that recovery can occur and adaptations can ensue. In this case, increased training frequency with lower volume (and maintained intensity) is one possible way to implement a taper into an athlete’s programming to ensure continued progression. As always, the answer to the question will be relative to the type of athlete, the event they are training for, and their current state of training.
When two of the hottest #fitgirls are both reppin for #nutritionzoneolathe at the same time in the same hoodie 🙌🏻👊🏻💪🏻💪🏻 #fitness #fitgirl #fitfam #squad #squadgoals #diamonddollbikini #diamonddolls #fit #fitnessmodel #fitnessmotivation #bikini #npc #npcbikini #ourteamsupreme #gains #goals #kansascity #supplements #nutrition #healthylifestyle #fitnesslifestyle #grind #instagood #instagram #followus #instadaily #picoftheday @anniemuthafnjones830 @katm7 @diamond_doll_bikini
When two of the hottest #fitgirls  are both reppin for #nutritionzoneolathe  at the same time in the same hoodie 🙌🏻👊🏻💪🏻💪🏻 #fitness  #fitgirl  #fitfam  #squad  #squadgoals  #diamonddollbikini  #diamonddolls  #fit  #fitnessmodel  #fitnessmotivation  #bikini  #npc  #npcbikini  #ourteamsupreme  #gains  #goals  #kansascity  #supplements  #nutrition  #healthylifestyle  #fitnesslifestyle  #grind  #instagood  #instagram  #followus  #instadaily  #picoftheday  @anniemuthafnjones830 @katm7 @diamond_doll_bikini
WELL FIRST CALL OUT BUT NOT CENTER. BY FAR SHE IS A GREAT EXAMPLE OF BIKINI.  VERY TONE , GOOD SEPARATION TO MUSCLE  BIKINI PERFECTION. 👊🏼🔥WE  LOVE WHAT WE DO. #npcbikini #ATHLETE#neversettle #bikinidivision #bestrainerever  @tiffanysolofit
With the holidays upon us we sit and think of all of the things we are thankful for. I have a list, a very very long list, and on that list is my Daddy-O. I'm thankful for all the support he has shown me throughout my life. My many different sports I played, my high school acting career, college, work, my kiddos, my working out and hitting the stage for competing....that list too goes on and on. So here is to may Dad.... But shhhh..... Don't tell anyone my Dad is 🎅! #fitmom #npcbikini #npccompetitor #iamanoutlaw #iamalegend #beanoutlaw #bealegend #mydadissanta #santaclaus #kriskringle #stnick #myjourney #thankful
With the holidays upon us we sit and think of all of the things we are thankful for. I have a list, a very very long list, and on that list is my Daddy-O. I'm thankful for all the support he has shown me throughout my life. My many different sports I played, my high school acting career, college, work, my kiddos, my working out and hitting the stage for competing....that list too goes on and on. So here is to may Dad.... But shhhh..... Don't tell anyone my Dad is 🎅! #fitmom  #npcbikini  #npccompetitor  #iamanoutlaw  #iamalegend  #beanoutlaw  #bealegend  #mydadissanta  #santaclaus  #kriskringle  #stnick  #myjourney  #thankful 
She hulk leggings and Capri !! Online available!! #shehulk 💥💥www.humanfitnessgear.com #fitness #fit #legs #glutes #strong #gainz #fitfam #activewear #weights #fitgirls  #fitchicks #motivation #gym #npc #npcbikini #npccompetitor #fitnessmotivation #crossfit  #wonderwomen #workout  #strong  #yoga # #superhero
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Back day swag!
www.dirtigainz.com go get yours NOW!!
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#dirtigainz #dirtigainzclothing #backday #sundayvibes #sundayfunday #gymswag #lifestylefitness #bulkinseason #fitfam #azfitfam #azfit #arizonafitness #npcbikini #classicphysique #tattedandfit #movingweight
“Doubt kills more dreams than failure ever will “ -Suzy Kassem
“Doubt kills more dreams than failure ever will “ -Suzy Kassem
Congratulations to my friend and teammate who just turned PRO this weekend!!!!! @lauranorton2 🏆🎉😍 You are such an inspiration and have the funniest and sweetest soul!! Love ya girl! Can’t wait to see you grace that IFBB stage 💪🏽🔥 @flawlessphysique #ifbb #ifbbbikini #ifbbpro #procard #bikini #bikinicompetitor #npcnationals #npc #npcbikini #girlswholift #girlswithmuscle #fitfam #fitspo #fitfriends #flawlessfamily #workoutmotivation #dedication #selflove #bodypositive #healthylifestyle #flawlessphysique
Congratulations to my friend and teammate who just turned PRO this weekend!!!!! @lauranorton2 🏆🎉😍 You are such an inspiration and have the funniest and sweetest soul!! Love ya girl! Can’t wait to see you grace that IFBB stage 💪🏽🔥 @flawlessphysique #ifbb  #ifbbbikini  #ifbbpro  #procard  #bikini  #bikinicompetitor  #npcnationals  #npc  #npcbikini  #girlswholift  #girlswithmuscle  #fitfam  #fitspo  #fitfriends  #flawlessfamily  #workoutmotivation  #dedication  #selflove  #bodypositive  #healthylifestyle  #flawlessphysique 
Part of my leg day warm up from last week 🔥
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Light front squats mixed with some static stretching and bodyweight pulse-squats to warm up the quads, stretch the hammies, and get the glutes firing 🍑
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No set number of rounds or seconds for holds, just cycle through the moves until you're feeling ready to rock and roll with some serious weight 🏋️‍♀️🏋🏼
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#forzaprofitness #protip #forzafittip #warmup #offseason #flex #flexing #backpose #back #glutes #hamstrings #frontsquat #squat #deadlift #legpress #legday #consistency #effort #time #change #shesquats #bikinicompetitor #procard #eattogrow #trainforher
Part of my leg day warm up from last week 🔥 . Light front squats mixed with some static stretching and bodyweight pulse-squats to warm up the quads, stretch the hammies, and get the glutes firing 🍑 . No set number of rounds or seconds for holds, just cycle through the moves until you're feeling ready to rock and roll with some serious weight 🏋️‍♀️🏋🏼 . . . . . #forzaprofitness  #protip  #forzafittip  #warmup  #offseason  #flex  #flexing  #backpose  #back  #glutes  #hamstrings  #frontsquat  #squat  #deadlift  #legpress  #legday  #consistency  #effort  #time  #change  #shesquats  #bikinicompetitor  #procard  #eattogrow  #trainforher 
Added these to the end of my #backtraining today. Love seeing the gains in my back! 
#mindmuscleconnection #backworkout #backday #latpulldown #wings #gymvideo #gymworkout #fitnessvideos
 #npcbikini #fitgirls #fitmom #fitness #girlswholift #npcbikiniathlete #bikinicompetitor #fitnessmotivation #fitnessinspiration #fitspo @workout.routines #igfitness @musclevideos @gymgirlvids @gym_videos @get_fit_videos
Today is the last day of saving at GNC.... last day of super sale 30% off #preworkouts and #bcaas 😬 free shirts,samples and shakers with purchases #gnclivewell #gnc #gnclosbanos #fitchick #fitnessmodel #npc #npcbikini #bikinicompetitor
Celebratory Nutella-filled d🍩nut smash from the infamous @thesaltydonut 🤤🙏🏽 #TheSaltyDonut #TeamDonut #DonutPorn
You looked great this weekend @stacy_j1212. Good luck to you in the future. #npcnationals #npcbikini #fitness #miamihairstylist #hairbygiasimone 
MUA @thebeatbytrinii 
Glam team @getflawlesshair
Two weeks to go! 💪🏻🙌🏻 I can taste the pizza & cheesecake already!
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#fitmom #npcbikini #npc #bikinicompetitor #musclecontest #fitfam #igfitmoms #igfit #2weeksout #girlswholift #girlswithmuscle #iifym #iifymgirls #tournamentofchampions2017 #gymshark #gymsharkwomen #fitness #fitlife #gymlife
"What if you’re not the only one that wants what you want? What if there are thousand of other people who want what you want? You have to outwork them. You gotta out grind them. And you gotta get up earlier."
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This. 👌🏼 This is what should motivate TF out of you. You are not the only one who wants what you want. So you better make sure that you are the hardest worker in the room. Every. Single. Day.
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I will bring not only my best, but the best package in 2018. And this mindset, a champion mindset, is what will get me there. Plus, I am so BLESSED with the best team of people in my corner. ❤️
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Today's workout fueled by @warriorfuel_supps shredded pump and @warhammer_gym_gear for the gymwear strength. 💪🏼😜
"What if you’re not the only one that wants what you want? What if there are thousand of other people who want what you want? You have to outwork them. You gotta out grind them. And you gotta get up earlier." . This. 👌🏼 This is what should motivate TF out of you. You are not the only one who wants what you want. So you better make sure that you are the hardest worker in the room. Every. Single. Day. . I will bring not only my best, but the best package in 2018. And this mindset, a champion mindset, is what will get me there. Plus, I am so BLESSED with the best team of people in my corner. ❤️ . Today's workout fueled by @warriorfuel_supps shredded pump and @warhammer_gym_gear for the gymwear strength. 💪🏼😜
Working on those poses !! 😜😜
Working on those poses !! 😜😜
Love this one to really get the rear delts on 🔥. #mindmuscleconnection #backworkout #backday #latpulldown #wings #reardelts #gymvideo #gymworkout #fitnessvideos
 #npcbikini #fitgirls #fitmom #fitness #girlswholift #npcbikiniathlete #bikinicompetitor #fitnessmotivation #fitnessinspiration #fitspo @workout.routines #igfitness @musclevideos @gymgirlvids @gym_videos @get_fit_videos
@davidfitlifebrands ・・・
📢 How great is the Siren Labs Ultra Karbs and and PMD Nitro CM??!! I asked Lucy to give us her personal experience on using them to achieve her fitness goals!! 💪📣🏋️‍♀️🏋🏻‍♂️ #jandxathleticperformance #nutrition4texas #fitlifebrands #pmdsports
@davidfitlifebrands ・・・ 📢 How great is the Siren Labs Ultra Karbs and and PMD Nitro CM??!! I asked Lucy to give us her personal experience on using them to achieve her fitness goals!! 💪📣🏋️‍♀️🏋🏻‍♂️ #jandxathleticperformance  #nutrition4texas  #fitlifebrands  #pmdsports 
Another awesome production put on by @alaska_muscle thank you for letting me be a part of the #npcmidnightsun2017 and congrats to all the athletes! This show was the first show i ever went to years ago, where I won my first overall title last year and this year I got to share the backstage experience with my fiance. Grateful that this sport has been there for me to grow into. That wraps up the 2017 season up here, see you all next year! .
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#alaskamuscle #907musclegirls  #cmcfitnessstudio #cmctrainer #coachshawn #coachci #loveyourlife #npcfigure #npcbikini #girlsgonestrong #girlswithmuscle #fitfam #fitspo #fitasfuck #neversettle #lifestyle #bodybuilding #passion #dowhatyoulove
Another awesome production put on by @alaska_muscle thank you for letting me be a part of the #npcmidnightsun2017  and congrats to all the athletes! This show was the first show i ever went to years ago, where I won my first overall title last year and this year I got to share the backstage experience with my fiance. Grateful that this sport has been there for me to grow into. That wraps up the 2017 season up here, see you all next year! . . . . #alaskamuscle  #907musclegirls Â  #cmcfitnessstudio  #cmctrainer  #coachshawn  #coachci  #loveyourlife  #npcfigure  #npcbikini  #girlsgonestrong  #girlswithmuscle  #fitfam  #fitspo  #fitasfuck  #neversettle  #lifestyle  #bodybuilding  #passion  #dowhatyoulove 
Back at the stomping ground today! First time I’ve been here since they got the new equipment, love all the improvements they are making to Titan’s! Had a solid shoulder workout today, trying to get this upper body a little more symmetrical to the lower half. Working on some little boulder shoulders this next year! We are nailing them about 3 times a week so we will get there! 💪🏻💪🏻 #npc #npcbikini #npcbikinicompetitor #bodybuilding #bodybuilder #weightlifting #weightlifter #fit #fitness #fitfam #igfit #igfitness #health #workout #fitnessmotivation #fitnessjourney #girlswithmuscle #girlswholift #gym #weights #flexibledieting #iifym #macros #seeyoulaterleaner #resultsaretypical #1stphorm  #iam1stphorm #legionofboom
Back at the stomping ground today! First time I’ve been here since they got the new equipment, love all the improvements they are making to Titan’s! Had a solid shoulder workout today, trying to get this upper body a little more symmetrical to the lower half. Working on some little boulder shoulders this next year! We are nailing them about 3 times a week so we will get there! 💪🏻💪🏻 #npc  #npcbikini  #npcbikinicompetitor  #bodybuilding  #bodybuilder  #weightlifting  #weightlifter  #fit  #fitness  #fitfam  #igfit  #igfitness  #health  #workout  #fitnessmotivation  #fitnessjourney  #girlswithmuscle  #girlswholift  #gym  #weights  #flexibledieting  #iifym  #macros  #seeyoulaterleaner  #resultsaretypical  #1stphorm  #iam1stphorm  #legionofboom 
Buy 1 & get the second piece free! This week only - offer ends 1/12/17.
Email me anne@all4me.com.au
#swimwear#custombikinis#onepiece#all4mebeach
New prep, new coach, new goals same passion ♡ Can't wait to start!!!
#npc #npcbikini #bikiniteam #2ndplace #firstshow #fitness #inatafit #instafitness #fitchick #girlswholife #fitspiration #muscleclassics #goals #passion #prep #motivated #motivation #love
Happy Sunday! i hope you all did something today that got you closer to your goals! If not.. the day is not over😈 #SelfieSunday
Happy Sunday! i hope you all did something today that got you closer to your goals! If not.. the day is not over😈 #SelfieSunday 
music not offiical yet, just a test run by #strangerthings working progress sneek peak with @disturbn 🔥👌🏽 @ufcgym_sunnyvale @lanaseggwhites @massmeals etc. 🔥#bodybuilder #bodybuildingmotivation #bodybuildinglifestyle #mensclassicphysique #mensphysique #mensclassic #mealprep #mealplan #physique #posing #npc #posingpractice #posingcoach #ifbb #ifbbpro #npcbikini #npcfigure #npcphysique #fitnessmotivation #fitnessinspiration #fitspo #fitgoals #squats #npcwear #foronda_films #musclesportproductions #npcnewsonline @musclesportproduction @npcnewsonlineofficialpage @musclemania @npcwear @npcwestcoast @spectrumfitnessproductions #spectrumfitnessproductions @lanaseggwhites @westca_ @builttuffathletes @mighty.mike
music not offiical yet, just a test run by #strangerthings  working progress sneek peak with @disturbn 🔥👌🏽 @ufcgym_sunnyvale @lanaseggwhites @massmeals etc. 🔥#bodybuilder  #bodybuildingmotivation  #bodybuildinglifestyle  #mensclassicphysique  #mensphysique  #mensclassic  #mealprep  #mealplan  #physique  #posing  #npc  #posingpractice  #posingcoach  #ifbb  #ifbbpro  #npcbikini  #npcfigure  #npcphysique  #fitnessmotivation  #fitnessinspiration  #fitspo  #fitgoals  #squats  #npcwear  #foronda_films  #musclesportproductions  #npcnewsonline  @musclesportproduction @npcnewsonlineofficialpage @musclemania @npcwear @npcwestcoast @spectrumfitnessproductions #spectrumfitnessproductions  @lanaseggwhites @westca_ @builttuffathletes @mighty.mike
Don’t ever forget where you started. Left is the beginning, Center is show day, right is current. 🏋️May show I’m coming for you! 👌🏼🍑👍🏼😋
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#npccompetitor #npccoach #npcbikini #bikini #npcbikini #npcnationals #npc #progress #beforeandafter #weightloss #fit #fitness #fitchicks #fitnessmotivation
Thank you for competing at our shows. We look forward to seeing you again. #npc#ifbbproleague #Repost @anabolicink (@get_repost)
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@davion.p
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"When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way" ✨
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Enjoying every step of my journey 😌
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Coach: @gil.devera @spectrumfitnessproductions #grindforgreatness #aintnostoppin #npcbikini #sacramentochampionships
Thank you for competing at our shows. We look forward to seeing you again. #npc #ifbbproleague  #Repost  @anabolicink (@get_repost) ・・・ @davion.p ・・・ "When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way" ✨ . Enjoying every step of my journey 😌 . . . Coach: @gil.devera @spectrumfitnessproductions #grindforgreatness  #aintnostoppin  #npcbikini  #sacramentochampionships 
Tried to do somewhat of a #physique update. Didn't know which one I liked the best...so these three it is. :) I should be seeing a ton of change in the upcoming months.
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#fit #fitness #fitnessmotivation #fitfam #fitspo #focused #flexed #abs #core #shoulders #strong #gym #strongwomen #instafit #fitgirl #girlswithmuscle #ifbb #npc #npcbikini #muscle #beast #beautiful #happy #bodybuilder #bodybuilding #athlete #bikini
I was so damn nervous but prelims are done! Even though I didn't get first call outs, I did get moved to the center for second calls outs in both my classes (and they were stacked!) and for this being my first show, I'm damn frikking proud of that. Time to eat and then finals tonight! I definitely see how this sport is addicting 💪🏻 Hair, makeup, posing: @wendyfortino  Coaching: @cyberbodyshop  Bling: @blingcompetitionjewelry  Heels & leopard sandals: @theshoefairy_  Bikini: @toxicangelzbikinis
I was so damn nervous but prelims are done! Even though I didn't get first call outs, I did get moved to the center for second calls outs in both my classes (and they were stacked!) and for this being my first show, I'm damn frikking proud of that. Time to eat and then finals tonight! I definitely see how this sport is addicting 💪🏻 Hair, makeup, posing: @wendyfortino Coaching: @cyberbodyshop Bling: @blingcompetitionjewelry Heels & leopard sandals: @theshoefairy_ Bikini: @toxicangelzbikinis
May or may not have spent a good majority of the last quarter of the game under the heating vent in the bathroom #NoShame #NotLeaving #PleaseDeliverMyBurgerToTheBathroom
Repost @davidfitlifebrands ・・・
📢 How great is the Siren Labs Ultra Karbs and and PMD Nitro CM??!! I asked Lucy to give us her personal experience on using them to achieve her fitness goals!! 💪📣🏋️‍♀️🏋🏻‍♂️ #jandxathleticperformance #nutrition4texas #fitlifebrands #pmdsports
Repost @davidfitlifebrands ・・・ 📢 How great is the Siren Labs Ultra Karbs and and PMD Nitro CM??!! I asked Lucy to give us her personal experience on using them to achieve her fitness goals!! 💪📣🏋️‍♀️🏋🏻‍♂️ #jandxathleticperformance  #nutrition4texas  #fitlifebrands  #pmdsports 
FIRST CALL OUTS Open Bikini Class E for @shadiazz !!!! Congrats beautiful, Looking amazing! Finals tonight!
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#eliteaesthetics #npcbikini #ferrignolegacy #npc
Update! I can’t even believe it right now. I got first call outs here at @ferrignolegacy in Open class C! I am so elated to be called out with such a gorgeous badass class of girls! I feel blessed to be among such strong athletes. 🤗 We are keeping it simple until the night show! I’ll keep you guys updated! ❤️❤️ •
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#firstcallouts #ferrignolegacy  #fitnessmotivation #fitness #fitnessjourney #aesthetics  #npc #goals #glutes #delts #npccalifornia #npcwashington #contestprep
#npcoregon #npcalaska #bikinicompetitor #npcbikini #bikiniprep #bodybuilding #abs #muscles #girlswholift #inkedbabe #trainwithpurpose #competitionprep #iifym
Update! I can’t even believe it right now. I got first call outs here at @ferrignolegacy in Open class C! I am so elated to be called out with such a gorgeous badass class of girls! I feel blessed to be among such strong athletes. 🤗 We are keeping it simple until the night show! I’ll keep you guys updated! ❤️❤️ • • • #firstcallouts  #ferrignolegacy  #fitnessmotivation  #fitness  #fitnessjourney  #aesthetics  #npc  #goals  #glutes  #delts  #npccalifornia  #npcwashington  #contestprep  #npcoregon  #npcalaska  #bikinicompetitor  #npcbikini  #bikiniprep  #bodybuilding  #abs  #muscles  #girlswholift  #inkedbabe  #trainwithpurpose  #competitionprep  #iifym 
You know what I’m ready for? I’m ready to GROW. Last off-season I put significant size on my lower body, but not enough to my upper half. Bodybuilding is about symmetry; sure, I’m more than happy to walk around like quadzilla, but your girl needs delts! At least bigger ones than she has now 😂 On a different note, can we just take a second and appreciate the pumps that have now re-entered my life due to excess carbs 😭💕 -
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#bikini #bikinicompetitor #bikinigirl #grow #constructionzone #npc #npcbikini #npccompetitor #flex #bisfortheguys #curlsforthegirls #fit #fitnessjourney #fitness #fitspo #fitspiration #fitnessgirl #fitfam #gym #gymfam #gymmotivation #bulking #quadzilla #fitchick #girlswholift #girlswithmuscle
You know what I’m ready for? I’m ready to GROW. Last off-season I put significant size on my lower body, but not enough to my upper half. Bodybuilding is about symmetry; sure, I’m more than happy to walk around like quadzilla, but your girl needs delts! At least bigger ones than she has now 😂 On a different note, can we just take a second and appreciate the pumps that have now re-entered my life due to excess carbs 😭💕 - - - #bikini  #bikinicompetitor  #bikinigirl  #grow  #constructionzone  #npc  #npcbikini  #npccompetitor  #flex  #bisfortheguys  #curlsforthegirls  #fit  #fitnessjourney  #fitness  #fitspo  #fitspiration  #fitnessgirl  #fitfam  #gym  #gymfam  #gymmotivation  #bulking  #quadzilla  #fitchick  #girlswholift  #girlswithmuscle 
FIRST CALL OUTS Open Bikini Class D for @jnhfitness ! Absolutely stunning on stage Jenna! Finals tonight!
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#eliteaesthetics #npcbikini #ferrignolegacy #npc
Happy Sunday y’all! Who else got a workout in today?💪🏽
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#sunday #sundayfunday #legday #glutes #bikiniathlete #npcbikini #npc #bikini #delts #girlswholift #girlswithmuscle #fitspo #fitchicks #gymlife #exercise #fit #workout #gymrat #bodybuilding #igfitness #instagood
I spent a few minutes this morning assessing my goals. 📒CONFESSION: I gave up on myself this past year and I have no one to blame for that but me. 🙋🏻‍♀️ But I’ve still been putting the work in every day and little by little I’m starting to believe in myself again. ✨ A true champion takes a set back and learns from it, makes adjustments, improvements, and uses it as fuel to come back better. 2017 taught me a lot and I can’t wait to apply what I’ve learned and come back at my new best. 💕  Thank you to all of my IG friends who have supported and picked me up this year . We still in this friends. 🔥
I spent a few minutes this morning assessing my goals. 📒CONFESSION: I gave up on myself this past year and I have no one to blame for that but me. 🙋🏻‍♀️ But I’ve still been putting the work in every day and little by little I’m starting to believe in myself again. ✨ A true champion takes a set back and learns from it, makes adjustments, improvements, and uses it as fuel to come back better. 2017 taught me a lot and I can’t wait to apply what I’ve learned and come back at my new best. 💕 Thank you to all of my IG friends who have supported and picked me up this year . We still in this friends. 🔥
First Place Bikini Class A! 💪👙🥇 #Alaska #NPC #bikini #classA #bikinicompetitor #bodybuilding #npcbikini #finally #crushedit #liftheavy #fitlife #fitness #motivation #girlswholift #dedication  #musclesandmascara #thankful #snacktime #iscreamforicecream @ifbbpro_idalitteral for my tan
"Everyone wants to eat, but few are willing to hunt."
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Forever focused on the next goal. Forever working to better myself. Whatever it takes. The dream chasin starts now. .
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#tunnelvision #roadtopro  #improvementseason #postshow #reversedieting #fitfam #fitchicks #fitgirls #fitness #fitspo #fitstagram #girlswholift #girlswhosquat #girlswithmuscle #liftheavy #traindirty #eatclean #npc #npcbikini #bikiniprep #npcbikinicompetitor #bikiniathlete #bodybuilding #riseathlete #iifym #iifymgirls #RISE #flexibledieting #2savage4average
"Everyone wants to eat, but few are willing to hunt." ••••••••••••••••••••••••••••••••• Forever focused on the next goal. Forever working to better myself. Whatever it takes. The dream chasin starts now. . . . . . . . . . . . . . . #tunnelvision  #roadtopro  #improvementseason  #postshow  #reversedieting  #fitfam  #fitchicks  #fitgirls  #fitness  #fitspo  #fitstagram  #girlswholift  #girlswhosquat  #girlswithmuscle  #liftheavy  #traindirty  #eatclean  #npc  #npcbikini  #bikiniprep  #npcbikinicompetitor  #bikiniathlete  #bodybuilding  #riseathlete  #iifym  #iifymgirls  #RISE  #flexibledieting  #2savage4average 
#bouldershoulders I love working on them... They look so damn sexy when you get a shoulder pump. I think they're my favorite body part on me. What's your favorite body part to work on? .
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#fit #fitgirl #shoulders #sexy #fittits #fitspo #fitness #workout #bodybuilder #bodybuilding #jacked #instafit #muscles #gains #chestday #strongwomen #fitlife #ifbb #npc #npcbikini #athlete #bikiniathlete #instagood #girlswholift #girlswithmuscle
💕 Custom Created Swimwear- Just4U from All4me-Buy online now - www.all4me.com.au
Stunning as always -  @aliciagowans_wbffpro 😍
#all4mebeachwear #bethebestwearthebestsparklethemost 
Photography:  @toby.harrison
Growing a little more every day 🤙🏼
Growing a little more every day 🤙🏼
First time for everything. Hubby helped record a couple of my exercises from today's training and abs hams, quads and glutes today. I'm not familiar with these video editing apps for Samsung so I'll look into that for future videos. The quality is so much better on my note 8 than it shows up in the app and Instagram so ill have to look into that too. I use Amazon music so I couldn't figure out a way to attach music so no sound for now. I want to start sharing my journey for this prep for my next show so everyone can see the struggle and the work that is put in before hitting the stage. It's not easy and a lot of the time isn't pretty.. but I love it 😊💪🏋️‍♀️ #girlsthatlift #sweat #letthegainsbegin #npcbikini
First time for everything. Hubby helped record a couple of my exercises from today's training and abs hams, quads and glutes today. I'm not familiar with these video editing apps for Samsung so I'll look into that for future videos. The quality is so much better on my note 8 than it shows up in the app and Instagram so ill have to look into that too. I use Amazon music so I couldn't figure out a way to attach music so no sound for now. I want to start sharing my journey for this prep for my next show so everyone can see the struggle and the work that is put in before hitting the stage. It's not easy and a lot of the time isn't pretty.. but I love it 😊💪🏋️‍♀️ #girlsthatlift  #sweat  #letthegainsbegin  #npcbikini 
themed wear portion of Ms. Bikini America. obviously i had to rep @beyonce's sportswear brand 😘 had the time of my life this weekend. can't wait until next year 😏
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#bikinicompetitor #4thplace #bodybuilding #bodybuildingmotivation #girlswholift #fitnessuniverse #fitnessmotivation #fitnessamericaweekend #yoga #ivypark #eatclean #squats #bootygoals #npcbikini #ifbbbikinipro #ifbbpro #boxer #fitspo
themed wear portion of Ms. Bikini America. obviously i had to rep @beyonce's sportswear brand 😘 had the time of my life this weekend. can't wait until next year 😏 • • • • • • • • • • • • #bikinicompetitor  #4thplace  #bodybuilding  #bodybuildingmotivation  #girlswholift  #fitnessuniverse  #fitnessmotivation  #fitnessamericaweekend  #yoga  #ivypark  #eatclean  #squats  #bootygoals  #npcbikini  #ifbbbikinipro  #ifbbpro  #boxer  #fitspo 
Real talk here:
So, I've had some hiccups this year. I went through a prep at the beginning of 2017 and just couldn't get lean enough for the stage. Then, I maintained for three months pretty decently. In June, I started prepping again. I went from 137lbs to about 120lbs and stayed there. About a month out from show day, I just couldn't get my body to budge. I don't believe in starvation and I refuse to eat less than 1,300 calories per day because, a healthy competitor is a happy competitor. Anyways, I just couldn't get those last few pounds of fat off to be stage ready. I did one show regardless, because I was itching for some stage time although, deep down, I knew something was off with my body. I've never struggled with weight before. It was always hard for me to lose or gain weight and now, gaining tends to be the easiest. With that in mind, I decided to get my hormones checked. Turns out, I have slightly low Thyroid levels. We aren't sure exactly why or what that means to me just yet but, I go in Monday for more blood work and I'm praying for a solution and good news -------------------------------------------- moral of the story: listen to your body!! I knew something was off and I respected myself enough to NOT FORCE myself into a competition I knew I wasn't ready for. I would have done more damage than progress and that would have gotten me nowhere. This year hasn't been an easy one in terms of reaching my competition goals but, I've discovered and learned a lot about my body and the proper prep style that works for me. You need all of the tools in line to be successful so, I'm ready to tackle whatever life throws and continue to take steps forward. ------------------------------------
#thyroid #reversedieting #offseason #offseasongrind #offseasongains #health #healthandfitness #fitfam #npc #npcbikini #bodybuilding #bodybuilder #fitspiration #fitspogirl #improvementseason #shelifts #fitnessmotivation #weightlossstruggles
Real talk here: So, I've had some hiccups this year. I went through a prep at the beginning of 2017 and just couldn't get lean enough for the stage. Then, I maintained for three months pretty decently. In June, I started prepping again. I went from 137lbs to about 120lbs and stayed there. About a month out from show day, I just couldn't get my body to budge. I don't believe in starvation and I refuse to eat less than 1,300 calories per day because, a healthy competitor is a happy competitor. Anyways, I just couldn't get those last few pounds of fat off to be stage ready. I did one show regardless, because I was itching for some stage time although, deep down, I knew something was off with my body. I've never struggled with weight before. It was always hard for me to lose or gain weight and now, gaining tends to be the easiest. With that in mind, I decided to get my hormones checked. Turns out, I have slightly low Thyroid levels. We aren't sure exactly why or what that means to me just yet but, I go in Monday for more blood work and I'm praying for a solution and good news -------------------------------------------- moral of the story: listen to your body!! I knew something was off and I respected myself enough to NOT FORCE myself into a competition I knew I wasn't ready for. I would have done more damage than progress and that would have gotten me nowhere. This year hasn't been an easy one in terms of reaching my competition goals but, I've discovered and learned a lot about my body and the proper prep style that works for me. You need all of the tools in line to be successful so, I'm ready to tackle whatever life throws and continue to take steps forward. ------------------------------------ #thyroid  #reversedieting  #offseason  #offseasongrind  #offseasongains  #health  #healthandfitness  #fitfam  #npc  #npcbikini  #bodybuilding  #bodybuilder  #fitspiration  #fitspogirl  #improvementseason  #shelifts  #fitnessmotivation  #weightlossstruggles 
Got that little booty pump going today 🖤💪🏼 do this and end it with some baby pulses at the top. The BOOTY BURN Is real! exercise props go to  @jessiepalmerifbb, her stories and posts always give me motivation and great tips and workouts to try! 💕 and she’s a beaut so I highly recommend you go follow her 🤗
Got that little booty pump going today 🖤💪🏼 do this and end it with some baby pulses at the top. The BOOTY BURN Is real! exercise props go to @jessiepalmerifbb, her stories and posts always give me motivation and great tips and workouts to try! 💕 and she’s a beaut so I highly recommend you go follow her 🤗
Swipe 👈 to see what Michael thinks of taking my photo this morning. #HeAsked4It 
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Anywayyyyyyy morning smoothie has consisted of:
🌱Handful ice cubes
🌱1/2 cup coconut milk
🌱1 banana 🌱1 scoop Chocolate Phormula-1
🌱1 scoop @1stphorm Opti-Greens 50
🌱1T almond butter
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Had been working @1stphorm Opti-Greens 50 into my daily routing but recently switched to adding it in my morning smoothie! Let's be honest, it's tough to get a daily greens supplement down with just water... 😅
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What is Opti-Greens 50? It's everything. It's essentially 11+ servings of veggies/superfoods/probiotic/digestive enzyme to increase immune function and improve digestion. It's my favorite. 
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As always, free shipping at www.1stphorm.com/fran (I put the link in my bio if you're interested in this specific product!) 🌱👏
Swipe 👈 to see what Michael thinks of taking my photo this morning. #HeAsked4It  _ Anywayyyyyyy morning smoothie has consisted of: 🌱Handful ice cubes 🌱1/2 cup coconut milk 🌱1 banana 🌱1 scoop Chocolate Phormula-1 🌱1 scoop @1stphorm Opti-Greens 50 🌱1T almond butter _ Had been working @1stphorm Opti-Greens 50 into my daily routing but recently switched to adding it in my morning smoothie! Let's be honest, it's tough to get a daily greens supplement down with just water... 😅 _ What is Opti-Greens 50? It's everything. It's essentially 11+ servings of veggies/superfoods/probiotic/digestive enzyme to increase immune function and improve digestion. It's my favorite. _ As always, free shipping at www.1stphorm.com/fran (I put the link in my bio if you're interested in this specific product!) 🌱👏
I️ started off my semi lazy Sunday with dark chocolate protein @kodiakcakes 😋. Topped with oatmeal, peanut butter and sugar free chocolate syrup. Soooo thick and delicious 😍#fitgirl #fitfood #fitfoodie #foodporn #nutrition #iifym #flexibledieting #reversedieting #npc #npcbikini #npcbikiniathlete #athlete #girlswholift #girlswithmuscle #girlswhosquat #girlswithabs #tnxt #tnxtstrong #beyourownmotivation #beyourownkindofbeautiful
Miami has definitely been an emotional rollercoaster...I think for everyone 😂 but I feel beyond blessed to have this group of girls by my side as we support and cheer each other on ❤️ Only others that go through It with you will ever understand what this life is like and luckily...my girls are amazing!  But guys....I’M OFF SEASON!!!! It’s been soooo long since I’ve been able to say that...time for these baby shoulders to growwwwwwwwwwwww 😈
Miami has definitely been an emotional rollercoaster...I think for everyone 😂 but I feel beyond blessed to have this group of girls by my side as we support and cheer each other on ❤️ Only others that go through It with you will ever understand what this life is like and luckily...my girls are amazing! But guys....I’M OFF SEASON!!!! It’s been soooo long since I’ve been able to say that...time for these baby shoulders to growwwwwwwwwwwww 😈
GIVEAWAY TIME!
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One Lucky Winner will get BOTH of these crop sweaters pictured above. -
Rules are easy peasy:
1) Follow @ceciliagloverfit 
2) Like this picture
3) Tag yo friends who would love these! The more separate friends you tag, the more entries. 🙌🏼
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Don't love these sweaters? More giveaways coming your way 👀💕
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Winner will be announced Monday by 10pm PST.  US ENTRIES ONLY
GIVEAWAY TIME! - One Lucky Winner will get BOTH of these crop sweaters pictured above. - Rules are easy peasy: 1) Follow @ceciliagloverfit 2) Like this picture 3) Tag yo friends who would love these! The more separate friends you tag, the more entries. 🙌🏼 - Don't love these sweaters? More giveaways coming your way 👀💕 - Winner will be announced Monday by 10pm PST. US ENTRIES ONLY
A little post workout Sunday flex, popping out details every day now, peakweek is 🔛
#peakweek #ifbbpro #flexing
A little post workout Sunday flex, popping out details every day now, peakweek is 🔛 #peakweek  #ifbbpro  #flexing 
Pre workout photo 🦁⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #washingtondc #quebec #fitfam #goldsgyzmvenice #goldcoast #miami #ireland #npcbikini #alphamale #australia #venicebeach #brisbane #musclebeach #greece #nyc #lasvegas #london #fashion #fitness #wonderwoman #queensland #gymwear #fitnessmodel #abs #strangerthings #npcphysique
Pre workout photo 🦁⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #washingtondc  #quebec  #fitfam  #goldsgyzmvenice  #goldcoast  #miami  #ireland  #npcbikini  #alphamale  #australia  #venicebeach  #brisbane  #musclebeach  #greece  #nyc  #lasvegas  #london  #fashion  #fitness  #wonderwoman  #queensland  #gymwear  #fitnessmodel  #abs  #strangerthings  #npcphysique 
It’s Beautiful Sunday morning. Let’s build those glutes!🍑
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#sunday #workout #gym #gymlife #bikiniprep #npcbikini #preplife #fit #fitness #fitnessaddict #fitmom #explore #adventure #love #lovehim #gymrat #legday #squats #glutes #gains #activelifestyle #bootygainz #muscle #strength
Sunday Funday workout... The triple chocolate chunk ooey gooey cookie was worth it. .
Circuit 4 Rounds: 🍪5 min stairmaster Level 12
🍩25 Standing Cable Crunches 🍪25 Standing Cable Oblique Crunches
🍩25 Hanging Leg Raises 🍪Walking Lunges to every destination
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#teambossbodies #bossbabe #bikiniathlete #npcbikini #npcbikinicompetitor #ifbb #bodybuilding #nasm #nasmcpt #personaltrainer #onlinetrainer #fitnesscoach #healthcoach #fitness #fitfam #fitspo #fitnessgirl #iifym #macros
Sunday Funday workout... The triple chocolate chunk ooey gooey cookie was worth it. . Circuit 4 Rounds: 🍪5 min stairmaster Level 12 🍩25 Standing Cable Crunches 🍪25 Standing Cable Oblique Crunches 🍩25 Hanging Leg Raises 🍪Walking Lunges to every destination ✔️✔️✔️ . . #teambossbodies  #bossbabe  #bikiniathlete  #npcbikini  #npcbikinicompetitor  #ifbb  #bodybuilding  #nasm  #nasmcpt  #personaltrainer  #onlinetrainer  #fitnesscoach  #healthcoach  #fitness  #fitfam  #fitspo  #fitnessgirl  #iifym  #macros 
Aww!! That pump feels so gooood! Get some!🏋🏼‍♀️👙🏆#npcbikini #npcwestcoast #npcnationals #spartanrace ##machetemadness #las2winz
Hockey Mom swag ❤️😂 No filter needed with this overcast weather. On our way to Rochester for Austins’s game. GO KNIGHTS!!! 🏒🥅 💪🏽❤️ #loveyourmelon #hockey #hockeymom #ilovehats #iliveinhats #iliveintherink #momlife #familygoals #lovemyfamily #weekends #sundayfunday #fitmom#momswholift #strongwomen #nofilter #bikinicompetitor #npc #ifbb #npcbikini #npcbikinicompetitor #fitnessmotivation #igfitness #fitnessgoals #personaltrainer
Hockey Mom swag ❤️😂 No filter needed with this overcast weather. On our way to Rochester for Austins’s game. GO KNIGHTS!!! 🏒🥅 💪🏽❤️ #loveyourmelon  #hockey  #hockeymom  #ilovehats  #iliveinhats  #iliveintherink  #momlife  #familygoals  #lovemyfamily  #weekends  #sundayfunday  #fitmom #momswholift  #strongwomen  #nofilter  #bikinicompetitor  #npc  #ifbb  #npcbikini  #npcbikinicompetitor  #fitnessmotivation  #igfitness  #fitnessgoals  #personaltrainer 
Good times with great people! @ashsquatslowe and I had an awesome weekend in Miami with @cbum_ and @sabtwyman Thanks to @broactivewear for bringing us down there and taking care of us 🙌🏼
Good times with great people! @ashsquatslowe and I had an awesome weekend in Miami with @cbum_ and @sabtwyman Thanks to @broactivewear for bringing us down there and taking care of us 🙌🏼
Watching all the competitors at Nationals has got me feeling ready to get on stage again 😫 Sticking to Gods timing for my life and know that waiting until next year will be best 🙏🏼 Congrats to everyone who won their pro cards yesterday 🤗❤️🏆 HUGE accomplishment!!! 👏🏼
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Now, time to prep my food for the week and get back on track 💯
Watching all the competitors at Nationals has got me feeling ready to get on stage again 😫 Sticking to Gods timing for my life and know that waiting until next year will be best 🙏🏼 Congrats to everyone who won their pro cards yesterday 🤗❤️🏆 HUGE accomplishment!!! 👏🏼 - Now, time to prep my food for the week and get back on track 💯