When he asks me if i know how to ride it.... .
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the bike guys 🙃

wearing: momentum crop & leggings from @astoria_activewear #astoriastrong #astoriaambassador
use code anthia15 for 15% off 🌸
188 5,612 1 hour ago
Happy friday sweeties! so @womensbest is available in 750 @vitaminshoppe stores across the #usa 🇺🇸 buy one, get one 50% off! no shipping cost & no waiting time! 🥳
118 6,769 3 hours ago
Giveaway time!! 🍭 🍬 🍭
i don’t know what i’m doing in this photo but it’s ok. but i’m giving away my favorite snaccs in the world (@smartsweets ). i’ve been eating these for years already and was shocked when they reached out to work with me! they are tasty and won’t spike your blood sugar like regular candy. also they got fiber to help you 💩🥴 i love my sour candy and these are nicole approved.
winner will win a variety of 15 bags of smart sweets! ✨✨✨
🍭you must be following @nkayfit & @smartsweets !!
🍭must be a us or cad resident.
🍭tag as many friends as you want!
🍭 bonus: share this post on your story and tag me!!
✨✨✨
giveaway ends 3/06! i’ll randomly choose a winner and will be announced on my story!
67 2,690 3 hours ago

🍑🍑🍑🍑🍑🍑🍑🍑🍑⁣

✨✨tips and tricks ✨✨


1) make sure you’re not skipping out on everything else! building a strong core and upper body is so important! 🚫🚫🦖🦖⁣

2) you need to consume protein to build muscle! try to incorporate healthy protein into every meal! ⁣

3) try to choose cardio that burns f*t but maintains muscle! i try to do things like incline walk, cycling or the stairclimber 🍑⁣

4) do some warm up moves to engage your core and glutes- hip thrusts, kettle bell swings, band walks, deadbugs! making sure you’re really feeling that connection to engage your core and glutes! ⁣

5) do your research and try different moves! figure out what work best for your body ✨ ⁣

6) include your basics! deadlifts, squat variations, hip thrusts, lunge variations! ⁣

7) switch things up- change up your reps, increase your weight and try to get a good repertoire of moves that you can cycle through to always keep your muscles guessin’⁣

8) always challenge your self, trying to increase your weight and push your reps to where it feels almost impossible to complete the last couple reps (but do not sacrifice your form!!) ⁣

and finally, have fun with it. embrace your strength and embrace the buzz you get from lifting heavy and feeling strong 💪🏼
18 200 5 hours ago
💪🏼 happy flex friday 💪🏼 -
when i first started, chest day was my weakest work outs!! through progressive overload and 6 months of training chest twice a week i’ve definitely made progress and have gotten a lot stronger!! 💯🔥
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#chestday #fitness #bodybuilding #gym #workout #gymlife #fitnessmotivation #chestworkout #fitfam #benchpress #gains #motivation #fit #chest #gymmotivation #trainhard #strengthtraining #training #weightlifting #fitlife #strength
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🔥split squats🔥
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the split squat is a multi joint single leg strength exercise that hits the quads, hamstrings and glutes. this exercise also improves balance and stability.
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big compound exercises like these are great at hitting new muscle growth. targeting more than one major muscle group in one move not only stimulates muscles fibres to increase in size, but also starts processes that boost your recovery and results.
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this is a great way to finish off your legs on #legday.
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10 x weighted split squats (2 db’s)
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10 x weighted split squats (1 db)
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10 x split squats (bodyweight)
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it’s a killer! 🔥 .
#legday #fitness #workout #legs #training #girlswholift #squat #glutes #legworkout #quads #muscle #strong #fitspo #nopainnogain #strength
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8 weeks to go. and these new socks from @doughnutsanddeadlifts will be my new competition socks. super comfy! big prs are coming 😍💥
deadlifts
260x6 280x3 3/4
rack pulls
135x10 225x8 275x6 295x4 315x3 405 almost locked out ( that was just a test i didn’t even expect it to move )
#rawgripchalk #depthbeforedishonorsquatcompany #doughnutsanddeadlifts #powerlifting #power #strength #wisdom #honor #powersamuraistrength #mindovermatter #conqueryourmind #togetherweconquer 😘 @mark.pate.79 #deadlifts
0 0 in 2 minutes
Keep spreading kindness and the universe will revert you back accordingly.
#sunday #mood #kindness #postivity #strength #positivevibes #goodmorning #happiness #lifestyle #goals #attitude #quotes
0 0 in 2 minutes
Let your abs burn with this brutal routine 🔪 by @stevekrisofficial -
“always good to mix up your abs routine with good exercises ! give those a try and feel free to save it for your next routine.
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exercise 1 ⚡️ reverse crunches 3x 8-10
exercise 2 ⚡️ yoga ball crunches 3x 10-12
exercise 3 ⚡️ box crunches 3x 10-12
exercise 4 ⚡️ hanging leg raises 3x 8-10
exercise 5 ⚡️ side knee raises 3x 8-10
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currently it train abs 2-3 times a week ! save this for your next routine.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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follow @iheartgymlife for more 💯
follow @iheartgymlife for more 💯
follow @iheartgymlife for more 💯
———————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iheartgymlife #iheart #gymlife #fitness #gym #health #bodybuilding #strength #gains #training #workout
0 4 in 2 minutes
Deload done! time to ramp up weight, sets, and reps! 🙌🏼 -king mike 385x3 sets of 4
1 3 in 2 minutes
Sports yoga is a flow style class working on strength and flexibility#yoga#strength #flexibility@doolinyoga
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7weeks out from pure elite wellness comp😆

pulled 140kg for 3x3 on deads today 💪🏼🥳 very happy with how they went, will have to wait until after this comp to start a new training block to test where i am top end with sumo, but i do love having goals to look forward too for after comps🏋🏻‍♀️ things are leaning out nicely, i’m at my leanest & lightest in a long time, weighed in at 68.8kg this morning, 5.2kg down in 7weeks💪🏼 veins are starting to be more obvious in my arms, shoulders & lower abs😆 really exited for this comp now😆 @pureelite_official @cerberus_strength @puregymbarnstaple #teamcerberus #pureelite #deadlift #ripped #strong #girlswholift #wellness #bodybuilding #bikinifitness #fit #gymgirls #inkedgirls #powerlifter #physique #shelifts #strength #muscle #puregym
0 2 in 2 minutes
Letting go and moving on can be one of the hardest things to do in life.
but at the same time it can be one of the most powerful and liberating things too.
no matter if you want to move on from a situation at work, a relationship and a broken heart or from just a bad or negative chapter in your life that has dragged you down for far too long.
this quote spoke to me and i hope it speaks to whomever may be struggling with “letting go” of someone or something at this very moment. “you really don’t have to burn any bridges to let go… you don’t have to destroy anything. you can just decide to cross over and move on.”
– marta mrotek

day 2 of new workout. 👍🏻👍🏻👍🏻 good stuff!! i definitely felt the burn...... #letitgo #beingisbeautiful #warrior #lupus #lyme #fibromyalgia #wefighttogether #invisibleillness #knockoutlupus #faith #hope #strength #motivation #persevere #courage #groundedtulip #lupuswarrior #lymewarrior #fibrowarrior #advocate #educate #nevergiveup #groundedtulip #spoonie #spoonielife #butyoudontlooksick #invisibleillness #fightforacure💜 #raynauds
0 0 in a minute
Arriving last night for the premiere of @lildickygram new show @daveonfxx look for me this season on #fx coming march 4!! tell 2020 i’m comin!!!
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ #actor #aesthetic #believe #beastmode #health #success #tv #lildicky #instafit #motivation #fit #fitness #dave #flex #instafitness #davefxx #grow #focus #dedication #strength #ripped #daveonfxx #muscle #shredded #daveonfx #grind #lifestyle #redcarpet #lawofattraction
0 3 in a minute
On the last day of week 2 of @nickwrightnwb strength program. easy 5x5 with 315 with 3 second negatives. working on that even weight distribution. really focusing on form along the way too. breaking in the new @echt_apparel camo shirt and shorts. .
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#echt #echtapparel #powerlifting #strength #legs #hamstrings #calves #compete #strong #squats #bodybuilding #fit #fitnes #health #living #big #quads #aminos #buckedup #training #power #explosive #staypositive #havefun #believe
0 3 in a minute
You are a hero when you make the commitment to heal, grow, and thrive.

healing means feeling the feelings deeply, understanding what happened, sorting out what actions you can take, and then, learning all the teachings the experience has for you, as you slowly release the remnants from your body, mind, and soul, setting yourself free.

this can be a painful journey my loves, but oh what a worthwhile, miraculous, and necessary journey it is.

i love you. ❤️
. @peaceful_barb .
rp: @turningofthetide @inspirepositivelife #healing #herincrediblemindset #letgo #trustyourjourney #trusttheprocess #lovewarrior #wecandohardthings #inspirationoftheday #motherhustleracademy #choosehappiness #selfworth #peacefulmindpeacefullife #tuesdaymotivation #bebrave #befree #freedom #livefullyalive #meditation #mindfulness #shine #outerpeacethroughinnerpeace #getinspired #spiritjunkie #strength #tinybuddha #wordsofwisdom #wordstoliveby #perspective #meditation #breathe
0 1 in a minute
The second time around. it was much better the second time around! #snatchpushpress #s****h love this #sport oh what you can do in an hour! #olympicweightlifting #strength #determination #dedication #fortitude
0 0 in a minute
We love our enhanced electrolytes powder! let us know what you love about this supplement in the comments below. 👇👇👇 #zealnaturals #livewithzeal
1 0 in a minute
Behold the creaminess. the ghost has came out of the shell during sunshine time yesterday to do some of what i consider the easiest on your body lunges. forward walking lunges will hit the legs and glutes like no other while sparing the knees! this is a set of 16 per side (video too long for whole thing). contract the abs and flex the glutes and leg during the movement. get yo pump on!

#tacoma #sunshine #glutes #legday #outside #workout #fitnessjourney #lunges #quads #soundsciencestrength #personaltrainer #strength #pump #fitness #gymmotivation #exercises #flex #strengthtraining #hardwork #legit #ghost #creamy
0 1 in a minute
A group plank is always a good way to finish off a good session. each person counts to 10 at their own speed 😁💪🏼 @guspercy keeping an eye on those knees dropping. #lunchtimetraining #plank #groupplank #corporatefitness #strength
0 0 in a minute
I wake up today with something in my mind. this something was to create a warm up drill.i wanted to engage multiple muscles and joints,also to have an ssc effect. so i came up with this idea 💡
———————————————————————————— now i see it ,and i understand it can improve even more and i will improve it even more.
as you can see this drill can be used by a variety of sports as warmup exercise for ( crossfit, o.weightlifting, track & field, football etc... )
———————————————————————————— engages quads,hams,glute,calve - hip & knee joint - trunk
you will need a ab mat and a hex roll
note: ( if you see in video i’m struggling pulling back because of the wheels. find a roller with wheels who change direction easy )
———————————————————————————— send me a direct message for : •personal training, •personal coaching, •remote coaching, •athletic development, •injury rehabilitation, •special population training, •overall fitness, •crossfit personal programs&training
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#crossfit #training #wod #workout #edurance #athlete #activelifestyle #fitness #fitnesstraining #performance #trainer #squats #healthylifestyle #coaching #strength #sports #athleticperformance #abs #personaltrainer #performance #crossfittraining #fitfam #trackandfield #gains #goals #fitspo #weightlifting #getfit #strongman #performancecoach
coach/credits: @giorgoscrfbsts
0 3 in a minute
✈️ the squad is headed to nashville tonight!! @s.o.s._squad ❤️ in case you haven’t checked out our page @s.o.s._squad definitely do so. we’re 3 models who met while shooting and became friends, and now we are working together to start a movement!
when i first started modeling, i had heard nothing but generalizations that models are petty, and “to be careful, because they are not here to be your friend.” we are here to tell you that is not true! i have liked and bonded with almost every single model i’ve had the pleasure of meeting, and that is a beautiful thing.
the squad is here to support one another, and to be loud with our kindness! we want to reach throughout and beyond the industry, and support like-minded women/human beings everywhere! our mission is to shake up the status quo, and help one another on our journey through this crazy life. if you’re also all about empowerment and working together to be stronger than ever- hit us up! we want to be friends with you. ❤️
@shaylenepase @shaypase
@opheliabloom_modeling @theopheliabloom 📸 shot by azure photography
#silouette #models #travel #travelmodel #model #friends #womenempoweringwomen #squad #sossquad #squadup #queens #travelblog #window #windowports #empoweringwomen #strength #power #friendship #love #help #genuine
0 9 in a minute
To stand firm and overcome obstacles, you must trust and know your strengths and abilities.
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when the winds of uncertainty try to b**w you off coarse, you will be anchored⚓️
#strength #mentaltoughness #mindset #positivevibes #dontquit #believe
0 0 just now
انا نزلت فيديو ده قبل كده نظرا انا لسه كمان يوم هنزل فيديوهات عشان العملية وكنت ممنوعة من التمرين لفتره هبتدي انزل تاني ان شاء الله وعايزه ڤوت بنعم ولا 😃😂 ونظرا ان بعشق الاغنيه دي #بنت_جيران عملت الفيديو عليها. مجنونه حبيتين🤣🤣😂😂💪🏻😂
1 13 1 minute ago
Ok everyone roar.
step over the toxic, and keep moving forward.
pull another struggling to their feet, dust them off, guide them along with you.
why are you rooting just for your own self when helping another will actually bless you more? teaming up, checking on them, praying, oh praying for them. then watch everyone glow. that’s how i roll, and i’m just flourish away. 🙏🏽
1 5 2 minutes ago
Will you? (continued)
i do not know if they will stare at us wondering how sick we are or may be how lucky we are but all i know is one day if they do stare back at us, all they will know is that we were inseparable , back then , now and forever…

p.s. blog restructuring, putting back lost content ✌🏼 #lovequotes #love #life #wait #want #pain #forever #strength #satisfaction
0 1 2 minutes ago
30 pushups w/ @l2thamo 💥
- 10 push ups w/ hands facing forward 🙌🏼
- 10 push ups w/ hands 45 degrees inwards 👋🏼
- 10 push ups w/ hands 45 degrees outwards 👐🏼
complete as part of a circuit of your choice with 4 other exercises.
rest 1 minute.
repeat circuit 2 more times. #cgthept
1 2 3 minutes ago
Building a solid #core is a long term game. it's not automatic when you are 20 and it doesn't end at 35 years old.

i'll be turning 40 in 2020, and i keep making constant progress on building a natural, strong and functional mid section. understanding what "core" really means helps refining and improving it.

they key is to train #calisthenics and use your core to perform actual movements. isolation will not work in the long run, and you most likely won't tap in the deep muscle tissue like obliques and transverse abdominis. more importantly, everyone needs to remember that the glutes and lower back muscle are also part of the "core". i will be making a q&a video next week, where i address the pitfalls most of us fall into when it come to building natural, tangible, supplement free and long term results.
feel free to dm your questions in the meantime. i'll do my best to answer it in the video.

you can read more about the topic on our blog in the meantime at http://streetworkoutacademy.com/2017/09/the-core/

you can also join our online training academy facebook group and ask any questions there!

let’s go!💪
3 38 45 minutes ago
P r o g r e s s 🔹r e s u l t s 💯💪🏾🙌🏾🍑🔥
12 1,012 February 2019
‼️ results driven only‼️🍑🔥💪🏻 .
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always accepting new clients who are looking to build muscle, lose fat, improve their nutrition​ and get in the best shape of their life. .
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🔸every training program comes with: 🔹 customized meal plan 💻🥘
. 🔹macro breakdown 🔢
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🔹grocery list 📃📌
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🔹meal prep ideas 🍛🍲🌯
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🔹weekly check-ins 📅📲
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🔹progress tracking (body composition) 📝
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🔹ab routines 🔥
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🔹glute sculpting exercises 🍑
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🔹 hiit workouts 💪🏾🔥
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🔹supplemental workouts for home and gym (sent via email) 🔩🏠
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🔹free sessions on training for referrals 🆓🆓💪🏾
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🔹stretching and recovery guidance 🧘🏽‍♀️🧘🏻‍♀️
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🔹online training available
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🔹results guranteed 💪🏼🔥
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dm me now to set up a 🆓 consultation and workout today .
or text me at 480-322-6029 📲
6 771 February 2019
Think fit, get fit, live fit 💪🏾💯🙌🏾
9 575 January 2019
Consistency & discipline is 🔑
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need a change of pace and new results from your training program💪🏻. look no further 👀
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▶️agpt offers programs that specializes in: .
✅hiit cardio .
✅ab sculpting .
✅carb cycling meal plans .
✅muscle building .
✅fat loss .
✅glute training .
✅athletic development .
✅boot camps .
✅one-on-one trainig
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✅small group training .
✅supplemental workouts (home & gym) .
✅nutrition & supplement guidance .
✅weekly check-ins .
✅body composition assessment .
✅online personal training
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message me now 📩
7 309 January 2019
N e v e r • g i v e • u p 💪🏾💯🙌🏾
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trust the process
6 120 January 2019