47063716 379948845910295 3094128309930525492 n.jpg? nc ht=scontent lga3 1.cdninstagram

While majority of people are hating winter but I’m loving the Dubai winter as we can be in bikinis and enjoying some winter sun 👙 🌞 today is rest day so what better way to spend it by the pool #fitfam #womenwholift #girlswithmuscle #bikini #bikinigirl #poolday #wintersun #dubaiwinter #bikiniinwinter #instafit #ilovewinter #fitspo

0 1

47443438 1080821288766865 409934731526636906 n.jpg? nc ht=scontent lga3 1.cdninstagram

Deficit dead’s for 5x5 at 80% feeling as easy as downing a roast chook 🐷 #babyspice

1 4

46317863 326633664594272 5075420542060181068 n.jpg? nc ht=scontent lga3 1.cdninstagram

This morning I wasn’t in the mood for anything, especially for some serious hiit. So I opted for a bit of lifting and tried to go heavier with the weights. Total Body Hammer and Les Mills Upper Body Blowout. #fit #fitness #fitgirl #fitchick #czechgirl #selfie #instafit #workout #fitnessaddict #applewatch #lift #lifting #weights #weightlifting #girlswholift #girlswithmuscle #girlswhoworkout #gym #gymlife #homegym #morning #earlybird #hammerandchisel #lesmillscombat #lesmills #inspiration #motivation #dedication #fitfam #fitspo

1 10

47692643 131273154540791 7151052513933796007 n.jpg? nc ht=scontent lga3 1.cdninstagram

Let’s take a moment just to appreciate the fact that Women are hitting the weight room in record numbers!!! YESSSSSSS!!! 👏🏼 👏🏼 👊🏼💪🏼😘 . . . 👉🏼 Now here’s a lil tip/suggestion that I wanted to share with you guys that may help prevent injuries ( specially if you’re a beginner or hitting the gym after a really long break ) . . A lot of people think that more is better—more reps, more sets, more weight. But the thing is , if you increase any of these things too quickly, your body may not be able to handle the extra workload........ . . . Here’s what you could do : ✅First , learn to do a move using only your body weight. When you can do .. let’s say , 12- 15 reps with proper form, add weight 🙌🏼 ✅Stick to a set or 2 with light weights for couple of weeks or until you feel comfortable with the move.. See how it goes.... ✅And finally, when you can complete nearly all of your reps with proper form, add another set or more weight ——————————————————— Gradual conditioning prevents injuries such as torn ligaments and tendinitis, because your muscles and connective tissues have time to adapt. Happy Training 💪🏼💪🏼💪🏼💪🏼 . . WEARING: @adidaswomen #stellamccartneyadidas #stellamccartneyshoes @bodybuildingindiaofficial @fastandup_india @healthvit @maxfitnessindia @yogabars.in @fixmynutrition @allovernuts @horsebalsamind #wednesday #wednesdaywisdom #wednesdays #fitnessmotivation #fit #fitnessgirl #fitfam #fitnessmodel #banglore #workout #weightloss #weighttraining #girlswholift #fitover40 #fitmom #healthylifestyle #strong #shoulderworkout #girlswithmuscle #instafashion #instafit #instastyle #picoftheday #blue #muscle #photoshoot

12 283

45932758 609319009488250 6081388446031528232 n.jpg? nc ht=scontent lga3 1.cdninstagram

I remember reading some magazine a few years ago that said ‘always stop eating before you get full’. - But why? - You are allowed to feel full. - You are allowed to eat until you are full. - You don’t have to leave food on your plate. - You can if you’re truly full. - I hear all the time people scared to feel full. Scared of it triggering some sort of negative feelings. - This life you live of tracking every morsel every day of your life (FYI I do like tracking for lots of people) makes you think that the feeling you have once you finished your prepped portion size is how you should always feel. - Fullness is ok. - Hunger is ok. - Our bodies are supposed to feel these things. They’re designed to feel these things. - It’s ok to feel full. - PS how many of you even know what fullness and hunger even feel like...? - Emiliabikini@gmail.com www.emilia.fitness Link in my bio @emiliathompsonphd - #diethack #iifym #goals #happyhumpday #fitness #selflove #mindset #mindfuleating #vegan #bodygoals #weekend #compprep #transformation #strongnotskinny #girlswithmuscle #shelifts #bodybuilding #bikini #bikiniathlete #fitspo #fitness #health #gym #girlswithmuscle #workout #meditation #gratitude #bodypositive #selfcare #nutritiontips #wellness

1 28

46361539 765992277073512 1744592813348083723 n.jpg? nc ht=scontent lga3 1.cdninstagram

➖WHAT I WISH I KNEW BEFORE THROWING SOME WEIGHT AROUND➖ ✖️Compound movements are some of the best exercises to be doing in the gym You don’t need to be doing all this fancy shit that you see people doing. Stick to the basics! Compound movements use multiple muscles at once, i.e squats, deadlifts, bench press, shoulder press. These exercises improve overall strength and enhance muscle growth. It’s much more effective and help with even day to day tasks ✖️You don’t need to spend hours in the gym Not everyone has hours to spend in the gym. If you are in the gym to build some muscle, use your time effectively! You need to be putting stress on the muscles, that means lifting heavy weights with good form obvs! When you hit the last 2-3 reps, they should be challenging to you. If not, then you are not lifting heavy enough. I would say stick with 5 different exercises, 3-4 sets and rep range of 6-12 ✖️Recovery - just as important as lifting weights Ahh my fav! And one which I need to do more of (oops!) Both rest and recovery are soooo important when it comes to weight lifting. This gives your body time to rebuild muscle in order to lift even heavier the next time you hit the gym. My suggestion would be to take 1-2 days of rest Any questions please feel free to drop me a message #wednesday #wednesdayfeels #trainhard #girlswholift#girlswithmuscle #girlswhotrain #fitnesslifestyle #fitnessgirlsworldwide #fitnessgirls #fitlifestyle #fitspo #fitgirlsworldwide #fitnessknowledge #photooftheday #gymspo #gymlife #gymgirl #asianfemaleempowerment #asianfitness #sikhfitness #sikhmuscle#mylife #myfitnessjourney2018 #createyourownlegacy

2 19

47585677 564128154012642 2489897177787401103 n.jpg? nc ht=scontent lga3 1.cdninstagram

🎄☕️🍩 CHRISTMAS COFFEE 🍩☕️🎄 ... Moin Moin! Bin heute mal wieder in Eile. Jetzt wird schnell trainiert und dann gibts gegenüber im Café einen Weihnachtskaffee mit meiner langjährigen Nordic Walking Freundin. Mir ist immer wichtig, Freunde vor Weihnachten noch mal zu treffen und sich ein wenig Zeit zu nehmen. Am Abend ist Gruppenweihnachtsfeier und ich freue mich aufs Raclette 😋. Schönen Tag wünsche ich euch! . . . Werbung. @dartfrogwear . #ichbineinemrssporty #gymgirl #gymmotivation #fitfam #fitnessblogger #fitness #fitnessmotivation #fitnessgirl #fitwomen #cleaneating #healthylifestyle #flexibledieting #strongnotskinny #strongisthenewskinny #girlswholift #girlswithmuscle #noexcuses #bethebestversionofyou #yoga #bodybuilding #gymaholic #bodytransformation #vegetarian #muskelaufbau #workhard #fitspo #powerfrau #sup #mywaytobavariansupchampionships

1 23

47583063 2227340134151084 7724547027361964594 n.jpg? nc ht=scontent lga3 1.cdninstagram

The winners of the @fitonomy giveaway are @taylor.r.long and @glorat13! I get excited about giveaways until I can't make everyone a winner! Let me know if you like giveaways and want more in the future, because to my surprise, very few people entered and that kinda confuses me because I love getting and giving free stuff, haha. My quads are exploding, fam. I'm close to 26 inch thighs now, ahhhhh 😍 I thought 26" was my ultimate goal, but my quads are showing no signs of slowing down in growth so maybe I'll just see how far they can go 😁

1 55

47053930 326085621562312 4004910678279192576 n.jpg? nc ht=scontent lga3 1.cdninstagram

❤️you know you had a great chest and I arm day when you’re still feeling it through the day. A lot of people have miss perceptions about off-season it doesn’t mean you Let everything go and get sloppy it means you work harder than ever! . . #liftheavy #npcfigure #goals #goalcrusher #offseasson #selfdiscipline #chestworkout #armworkout #workharder #strongandsexy#girlsgeneration #girlswithmuscle #curlsforthegirls#bodybuilding #progress #

1 3

47040611 2164353410558877 8280528947100294017 n.jpg? nc ht=scontent lga3 1.cdninstagram

Good morning!!! Igår axlar på gymmet, idag långpanna på jobbet. Bara bita ihop and get shut done som de säger. Snart är det jul!!! #gym #norrköping #fuckskinnygethuge #inkedandfit #inorrköping #satsbase #norrköping #beatsbydre #airmax #nebbia #fitmom #flexstore #flexnutrition #focus #dedication #lifting #powerwoman #bootymonth #justdoit #liftingladies #girlswithtattoo #girlswholift #girlswithmuscle #shoulders #veins

1 17

46849294 330513824460625 2310976742368368354 n.jpg? nc ht=scontent lga3 1.cdninstagram

#transformationTuesday ONE WHOLE YEAR! I snapped the pic on the left last December (12th) in Germany! I was a little over 3 months post show after #NorthAmericans and think I only gained like 8-10lbs [125-127 lbs] from my low weight competing (which I clearly needed 😆) After my competition I immediately took a balanced approach and by that I don’t mean counting macros I legit went intuitive . I ate a shit ton of fats, kept my protein high and ate all the carbs. I kept a pretty clean diet and drank alcohol a few times a week ( because hello Europe ) and also ate chocolate... often 😂 I was suuuper happy with maintaining my weight while training hard and also enjoying myself more than I had in years due to competing on and off. I traveled all around Europe. I snowboarded, I hiked, I walked A LOT because I was constantly exploring so it was fairly easy to keep weight off. Now on the right an entire year later after a dozen countries full of memories, then the remaining of this year back home enjoying life with the hubby and training to become a Pilot in Command... and still training in the gym of course, I’m about 137-140 lbs . That’s a 10-12 lb weight gain in a year. It’s funny though... I hardly notice the difference in pics 😂😂 of course my clothes fit tighter and my abs aren’t defined anymore but I finally have weight in my lower body and I feel like I actually gained shape. I’ve gained well over 20 lbs from my stage weight but I have zero reservations about it because 1. I’m healthy AF and feel great 2. I’m still “lean” 3. I’m happy AF ☺️🌮🏋🏻‍♀️ I never thought I’d actually appreciate how I looked at this weight because I never took a long period of time like this to gain it. Guess weight really isn’t everything huh 😳🙃 #HormonesForTheWin #NattyAF #SameShirtJustTighter

3 32

46540497 605053163259539 8923886063754736619 n.jpg? nc ht=scontent lga3 1.cdninstagram

Confidence can be described as a belief in one's self and one's ability to succeed. But how can you become more confident? •Be positive. •Love yourself. •Gain knowledge. •Do what you love. •Don't stress the little things. •Turn your weaknesses into strengths. •Be relentless in the pursuit of your goals. •Stop comparing yourself to other people. Confidence has no shape, no color, no prejudice... Anyone can achieve it.

1 17

46915112 521756908234032 6587811859817099999 n.jpg? nc ht=scontent lga3 1.cdninstagram

Happy humpday lovelys! As Christmas gets closer it’s time to pull out the festive chocs 🙊 white chocolate and coconut @womensbest oats topped with a malteser reindeer and some white chocolate nibbles (snowdrops) you can shop all @womensbest goodies through the link in my bio 🤩 . . . Hope you have the best day 😘 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #womensbest #oats #chocolatelover #whitechocolate #caramel #junkfood #carbsoncarbs #carbsafterdark #cheatday #weightgain #yummy #eeeeeats #foodlover #foodie #edrecovery #recovery #anorexiarecovery #balancedintake #iifym #iifymgirls #ifitfitsyourmacros #flexibledieting #girlswholift #girlswithmuscle #ukfitfam #fitnessaddict

0 36

47581231 2317387898542875 322985055240132492 n.jpg? nc ht=scontent lga3 1.cdninstagram

Hello Liebe #fitfam 🤗💪 #bikiniprep day 79 🎈 War gestern wieder beim Posing Training - mein Coach ist mit den Fortschritten zufrieden und meint, die Posen wären schon richtig gut.🎉😍 Gestern Abend ist mir dann richtig bewusst geworden, dass ich höchstwahrscheinlich genau in 5 Monaten auf der Bühne stehen werde. Es wird dann aber nicht der erste Wettkampf sein- wohl eher der, mit dem ich die Saison abschließe. Aber das kann man jetzt noch gar nicht so genau sagen, da viele Termine noch gar nicht ausgeschrieben wurden. 😁 Ich bin nach wie vor 🔥 und Flamme für das was ich da mache! Wofür brennt ihr gerade? Habt ihr große Ziele für 2019? ❤ ______________________________ #boostingbodies #posing #training #bikinigirl #bikinidiet #bikiniprep #bodybuilding #empowerment #everydayimhustlin #austrianblogger #igers #intelligentstrength #mindset #motivation #makeshithappen #fitnessmodel #fitnessdiary #fitgirlsinspire #girlswithmuscle #fitnessblogger #noexcuses #blogger_at #viennablogger #fairgsg

1 25

46697361 794313734247748 6372516317627651100 n.jpg? nc ht=scontent lga3 1.cdninstagram

Banana peanut nut butter pancake Egg white pancake topped with Greek yogurt peanut butter no added sugar jam banana and cinnamon! Only problem was I could of eaten so many more!!! . . . . . . #pancake #proteinpancake #funfood #iifym #instafitness #motivation #strong #instafood #healthy #workhard #eatclean #strongnotskinny #foodie #hardwork #cleaneating #diet #gym #fit #gymlife #gymrat #eatcleantraindirty #fitnessmotivation #fitfam #fitspo #fitnessaddict #fitgirl #weightloss #girlswithmuscle #girlswholift

7 20

46305313 744155325965403 2454659647500570012 n.jpg? nc ht=scontent lga3 1.cdninstagram

Today was a good day! How was your hump day? 😏

1 25

45310070 332513104004446 2479979385366825068 n.jpg? nc ht=scontent lga3 1.cdninstagram

DEDICADO A MI HIJA: No quiero que te parezcas en lo más mínimo a mí, ni siquiera en una pestaña. No eres la continuación ni de mi apellido, ni de mi a veces maligna forma de ser. No eres mi apéndice, eres más... eres única e indispensable. No serás lo que nunca pude ser, ni te lanzaré por los senderos que yo hubiera querido recorrer. Eres sencilla y llanamente diferente, desafiante al exponer tus puntos de vista y realmente quisiera que seas tu propia escultora, que tu cincel haga pedazos las asperezas y redondee las puntas que te afligen. Eso solo lo puedes hacer tú, no fabriques tus cimientos y columnas sobre nadie, sé fuerte, sé digna, no regatees ni en las tiendas y mucho menos en el amor. Pero sobre todas las cosas del mundo, solo te pido algo: Sé todo lo que quieras ser, mientras te haga feliz: Vende helados, ilusiones, compra nubes, pendientes, zarandea a la vida y no sigas a los demás, no creas en lo que te digan, solo hazlo si a ti te apetece. Sé timón, nunca ancla, sé mar... Te quiero mil @vera_brm ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #fitnessaddict #fitnessmotivation #instafit #fitspiration #getfit #fitnessgirl #healthylifestyle #fitgirl #girlswithmuscle#instafit #fitnesslife #fitbody #followme #estilodevida #healthydiet #fitness #motivacion #feliz #sepuede #fit #fitnessmotivation #fitgirls #fotografia #photography #photo #deporte #deporteysalud#crosfit #crossfitgirls #crosfitter #fitnessaddict #fitspiration #getfit #fitnessgirl #healthyfood #fitbody

0 25

47048599 2223177264675646 3478825651382519840 n.jpg? nc ht=scontent lga3 1.cdninstagram

Enjoy Wednesday🌸still 3 days of holiday💗and still enjoying this free time😁starting with my workout💪although my muscles are screaming🔥 for some rest🍑but i think: la la la🙉and train through the pain🦄my mind is stronger then my muscles🏵 #gymrat#trainhard#thinkpositive#fitgirl#girlwholift#bootybuilding#fitanddutch#fitmom#fitdutchie#girlswithmuscle#bodybuildingmotivation#dedication#loveyourbody#beyourself#stayhumble🙏#strongmindset#healthyforlife#fitlicious#getfit#lovewhatyoudo# @lucsoldschoolgym

6 28

47582393 264894620847844 5644805622869561699 n.jpg? nc ht=scontent lga3 1.cdninstagram

Happy Birthday @laurenanagnostiadis ❤️🥳 💃🏼

2 37

46341256 328136057778132 1890649012638944491 n.jpg? nc ht=scontent lga3 1.cdninstagram

Beeing skinny is OK. Not beeing skinny is OK. Having curves is OK. Not having curves is OK. Judging someone for thier body type is NOT OKAY! ❤🌸

8 96

46900552 130048101246330 7046743796922941462 n.jpg? nc ht=scontent lga3 1.cdninstagram

قال رسول الله صلى الله عليه وسلم (أن الله يحب إذا عمل أحدكم عملا أن يتقنه،) • • 💪️ #Fitgirl #fitfam #toptags #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #muscles #strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile

3 26

46993156 2182648541999367 5965257306099074015 n.jpg? nc ht=scontent lga3 1.cdninstagram

Lost a tan... gained some thickness 🤗 July 2017 (one day post show) to October 2018 (peak week) - one off season avec @coachjmchale 😁 excited to see what 2019 brings for me... hopefully some massssssssiiiffffff quaaaaadz and glutes 😬 gonna be pulling all the ugly faces in the gym to get em! . . . #fitness #fitfam #fit #fitgirl #gym #gymlife #girlswholift #girlswithmuscle #bikini #bodybuilding #bikinicompetitor #shredded #lean #pca #pcaarmy #fitspo #fitnessblogger #workout #backday #juniorbikini #gains #teammchale #bikinitoned #bikinigirl #bikinichampion #transformation #bikinigirlstrainhard

0 28

47243514 128936778032795 4606495627343533046 n.jpg? nc ht=scontent lga3 1.cdninstagram

بقلمي✏✏ ⚡💧⚡💧أسعد الله ليلتكم ⚡💧⚡💧 🔴🔵⚪ ثق تماما .... أنك لو نظرت للوراء لن تتقدم خطوة واحدة ....إستمر وبقوة 👊 فالحياة لا تقبل الضعغاء و الماضي مجرد كان و لن يعود موجود فهو إختبار تعلم من أخطائه و فجواته. ... ذاتك و مستقبلك متعلق بأسلوب تفكيرك فعش حرا و ليس مقيدا بالماضي و الآخر ..... فإذا أردت القمة عليك بالتضحية مجددا و دائما و إلى الأبد ... 😉😉😉😉😃😄 • • 💪️ #Fitgirl #fitfam #toptags #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #muscles #strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile

0 13

46558418 317410822443379 2918090915770825034 n.jpg? nc ht=scontent lga3 1.cdninstagram

200 kil . « Ouais mais le mouvement il est pas propre gnagnagna » franchement faut que je soulève ton père pour que tu la fermes ?! 🤗 Entouré des meilleurs on va toujours plus loin. @mandy.nk 👑 ; @killmonger_letabasseur 🖤🐲 ; @pushupman6.7 🔥. #hipthrust #strong #strongwomen #girlswholift #crossfit #crossfitgirls #girlswithmuscle #girlswithmuscles #power #powerlifting #body #bodybuilding #training #bootybuilding #legs #leg #legday #strength #force #fitness #fitnessgirl #fitnessmotivation #nopainnogain

4 33

47404046 2003785563037683 2806254081812589566 n.jpg? nc ht=scontent lga3 1.cdninstagram

Let them judge you. Let them misunderstand you. Let them gossip about you. What they think of you isn’t your problem. Their opinions do not pay your bills. so you stay kind, committed to love and free in your authenticity, and No matter what they do or say… never doubt your worth or the beauty of your truth. You keep on shining and let the haters hate. #beyou #betruetoyourself #chinup #girlswithmuscle #girlswholift #strongchicks #strong #fitness #healthandfitness #bodybuilding #strength #strongnotskinny #fitness #trainhard #fitspo #gym #inba #pnba #fitness #fitmum #fitmumma #gymte #fitmum

3 22

47059385 376928123052872 4627331857054647079 n.jpg? nc ht=scontent lga3 1.cdninstagram

Went darker thanks to the amazing @hair_republic_co make sure you give her a follow 🤗 Trying out our new range 😏 @_focusfitwear

2 66

45685632 278491699526108 354292186860219839 n.jpg? nc ht=scontent lga3 1.cdninstagram

My fitness journey started just about 6 years ago. . At the beginning of my journey I was just about 192lbs. I remember stepping on that scale and being so terrified that I was just about to hit 200lbs and knew something needed to change. . There would be times in the beginning that I would loose around 20lbs and then reward myself with a weekend of binging and come back to the scale at the beginning of the week to find I had gained it all back and then some. . I took me up until I had my first daughter to really take a look at myself and figure out what kind of life I wanted to show her. . This photo on the left is right after baby number, and on the right just under 3yrs later. . Being happy and healthy and showing my kids an active and invigorating lifestyle is something that’s important to me! . How did your fitness journey start? . . . . . #fitnessmotivation #fitspo #gymshark #junkbrands #fitnessgoals #fitfam #fitlife #fitness #fitnessaddict #transformation #girlswholift #gymlife #workout #girlswithmuscle #ootd #fitmom #thickthighs #momswithtattoos #postpartumfitness #instagood #love #photooftheday #hustle #swolemate #instalove #dedication

10 106

47167658 588130198311939 1228988468480812998 n.jpg? nc ht=scontent lga3 1.cdninstagram

Spicy 🌶

6 53

47584055 377440903010764 6812442157633344188 n.jpg? nc ht=scontent lga3 1.cdninstagram

Glorious pump from tonight! Week 2 comin in HOT... and hard. 🤦‍♀️

12 421

46236643 763672820632652 5301663721419394691 n.jpg? nc ht=scontent lga3 1.cdninstagram

"I began to realize how important it was to be an enthusiast in life. He taught me that if you are interested in something, no matter what it is, go at it at full speed ahead. Embrace it with both arms, hug it, love it and above all become passionate about it." Roald Dahl

17 280

46656799 2172450196406175 753431160461932938 n.jpg? nc ht=scontent lga3 1.cdninstagram

Jump squats with 50lbs on my back!! It literally feels like my feet are glued to the floor. I thought I would only be able to do 3 but to my surprise I did a bunch. This is about as close to cardio as I’ll go lol🍑 • • • #girlswithmuscle #muscle #fitspo #fitgirl #fitness #fitnessgirl #fitnessmodel #fit #fitnessmotivation #fitnessjourney #gains #girlswholift #legday #curlyhair #smile #abs #healthylifestyle #gym #gymmotivation #workout #workoutmotivation #hiit #mixedgirl #ootd #happy #legworkout #bootyworkout #fashion #cute #beforeandafter

37 662

46654554 2196684913938608 3292049682259793061 n.jpg? nc ht=scontent lga3 1.cdninstagram

Is it just me or does it look like my arms don’t belong to my body😂 I’ve worked so hard for my arms to look like this but I still remember them as the pointy and bony chicken wings they always looked like😂 My legs were getting too strong compared to my arms so I had to put in some work💪🏽 Still have a ways to go but this is the first time I’ve see my arms look this big. • • • #girlswithmuscle #muscle #fitspo #fitgirl #fitness #fitnessgirl #fitnessmodel #fit #fitnessmotivation #fitnessjourney #gains #girlswholift #legday #curlyhair #smile #abs #healthylifestyle #gym #gymmotivation #workout #workoutmotivation #hiit #mixedgirl #ootd #happy #legworkout #bootyworkout #fashion #cute #beforeandafter

53 1,229