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Training at 8.30am on a Sunday just feels wrong😂 feels about 5am 😂
Some from back day. I’ve always hated training back but now I’ve got a new found love for it 🤪
Also did heavy BB rows, pullovers, some machine rows and bicepssss🤗 haapppy Sunday ☀️☀️
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#wellnessbrasil #ifbbwellnessfitness #wellness #backday #backworkout #bodybuilding #bodybuilder #girlswholift #girlsthatlift #fitgirl #fitnesslife #fitnessmotivation #fitnessgirl #fitnessaddict #gymrat #gymfit #gymmotivation #gymbunny #gymfreaks #weightlosstransformation #personaltrainer.

Training at 8.30am on a Sunday just feels wrong😂 feels about 5am 😂 Some from back day. I’ve always hated training back but now I’ve got a new found love for it 🤪 Also did heavy BB rows, pullovers, some machine rows and bicepssss🤗 haapppy Sunday ☀️☀️ - - - - - #wellnessbrasil #ifbbwellnessfitness #wellness #backday #backworkout #bodybuilding #bodybuilder #girlswholift #girlsthatlift #fitgirl #fitnesslife #fitnessmotivation #fitnessgirl #fitnessaddict #gymrat #gymfit #gymmotivation #gymbunny #gymfreaks #weightlosstransformation #personaltrainer ...

Work in progress ⛏.

Work in progress ⛏ ...

BINGEING/CRAVINGS 🍔🍰🍨🍩 Everyone gets them, but are triggered more whilst on a deficit diet and even more whilst dieting for long periods.
Yes there are plenty of ways to avoid them or minimise them, but sometimes we can give in and binge out.

Here’s a few tips to minimise this:
👉🏼Take a flexible dieting approach! Track your food and macros and save some calories for a bit of “treat” food to satisfy cravings.
👉🏼Have a plan for what food you’re going to eat. Don’t have to put al your foods in containers all prepped for the week (although this is great!), but at least have the type of foods and their quantities in mind for each of your meals. 👉🏼Stay busy. The more you keep yourself occupied, the less you’ll think about food. 👉🏼Get rid of all the foods you know you can’t control yourself with at home! Even with flexible dieting, certain foods can trigger bingeing and you can end up eating the whole pack of something instead of the planned serving size.

Keep yourself prepared with your foods with @macros.com.au 👌🏽
Discount code: Jeff20.

BINGEING/CRAVINGS 🍔🍰🍨🍩 Everyone gets them, but are triggered more whilst on a deficit diet and even more whilst dieting for long periods. Yes there are plenty of ways to avoid them or minimise them, but sometimes we can give in and binge out. Here’s a few tips to minimise this: 👉🏼Take a flexible dieting approach! Track your food and macros and save some calories for a bit of “treat” food to satisfy cravings. 👉🏼Have a plan for what food you’re going to eat. Don’t have to put al your foods in containers all prepped for the week (although this is great!), but at least have the type of foods and their quantities in mind for each of your meals. 👉🏼Stay busy. The more you keep yourself occupied, the less you’ll think about food. 👉🏼Get rid of all the foods you know you can’t control yourself with at home! Even with flexible dieting, certain foods can trigger bingeing and you can end up eating the whole pack of something instead of the planned serving size. Keep yourself prepared with your foods with @macros.com.au 👌🏽 Discount code: Jeff20 ...

Hallo zusammen, heute geht es mit @_juliazentgraf_  wieder ins @xtrafitbuchheim. Nach einer Woche etwas magerem Training, bin ich wieder top motiviert 🙋🏻‍♀️
Einen #schönensonntag wünsche ich euch 🐥.

Hallo zusammen, heute geht es mit @_juliazentgraf_ wieder ins @xtrafitbuchheim. Nach einer Woche etwas magerem Training, bin ich wieder top motiviert 🙋🏻‍♀️ Einen #sch önensonntag wünsche ich euch 🐥 ...

JOHNNY'S HERE AND HE NEED'S HE'S PIZZA 🗣WOOOOOO!!! GIVE  IT TO ME JOHNNY! GIVE IT TO ME!!! #johnny #pizza #pizzaparty #cheatmeal #cheat #tasty #bonappetit #delicious #fit #fitlife #foodie #fitfam #GymRat #gymsquad #life #positivity #allofmylove #mindbodyandspirit.

JOHNNY'S HERE AND HE NEED'S HE'S PIZZA 🗣WOOOOOO!!! GIVE IT TO ME JOHNNY! GIVE IT TO ME!!! #johnny #pizza #pizzaparty #cheatmeal #cheat #tasty #bonappetit #delicious #fit #fitlife #foodie #fitfam #GymRat #gymsquad #life #positivity #allofmylove #mindbodyandspirit ...

Tips for maximising muscle growth! 💪🏾
⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Frequency: 🔹 How many times are you hitting your muscle group/groups a week?
🔹 The more you’re able to overload your muscle groups in a given week, the more opportunities you’re giving yourself to grow and progress provided the other variables are on point.
⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Progression:
🔹 Are you getting stronger each week? ⠀
🔹 How’s your body looking compared to last month? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀
⠀🔹Are you able to push through and have more endurance ‘grit’ during your sessions? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Recovery:
🔹 How much sleep are you getting each night? Seep plays a huge role in performance, recovery, metabolism just to name a few.. Something I’m going to prioritise this week! Lol
🔹 Do you stretch adequately enough? How mobile are you? ⠀
🔹Do you incorporate solid rest days? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Nutrition: ⠀
🔹 Are you fuelling your sessions properly? ⠀
🔹 Most common issue I see with nutrition is not consuming enough protein this goes for females and males. ⠀
🔹Are you having enough carbs? (They aren’t the devil) ⠀
🔹Are you eating towards your goals? (To lose bodyfat, to gain muscle ect.) ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
⠀Training:
🔹 How is your exercise selection? 🔹 Are you executing those exercises properly?
🔹 Are you keeping it intense inside the gym? 🔹 Are your workouts productive (Rest times ect.) Provided these variables are on point. ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ You should be well on your way to getting the body you desire. Any questions? Leave them below ⬇️.

Tips for maximising muscle growth! 💪🏾 ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Frequency: 🔹 How many times are you hitting your muscle group/groups a week? 🔹 The more you’re able to overload your muscle groups in a given week, the more opportunities you’re giving yourself to grow and progress provided the other variables are on point. ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Progression: 🔹 Are you getting stronger each week? ⠀ 🔹 How’s your body looking compared to last month? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀🔹Are you able to push through and have more endurance ‘grit’ during your sessions? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Recovery: 🔹 How much sleep are you getting each night? Seep plays a huge role in performance, recovery, metabolism just to name a few.. Something I’m going to prioritise this week! Lol 🔹 Do you stretch adequately enough? How mobile are you? ⠀ 🔹Do you incorporate solid rest days? ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Nutrition: ⠀ 🔹 Are you fuelling your sessions properly? ⠀ 🔹 Most common issue I see with nutrition is not consuming enough protein this goes for females and males. ⠀ 🔹Are you having enough carbs? (They aren’t the devil) ⠀ 🔹Are you eating towards your goals? (To lose bodyfat, to gain muscle ect.) ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀Training: 🔹 How is your exercise selection? 🔹 Are you executing those exercises properly? 🔹 Are you keeping it intense inside the gym? 🔹 Are your workouts productive (Rest times ect.) Provided these variables are on point. ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ You should be well on your way to getting the body you desire. Any questions? Leave them below ⬇️ ...

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#DoIt4TheBurn #gymlife #bodybuilding #weightlifting #fitness #beastmode #allah #gains #food #lol #life #health #protein #powerlifting #gymmeme #iifym #pizza #fitfam #myfitnesspal #gymrat #love #diet #macros #diet #gym #squats #healthylifestyleb #foodporn #aesthetic #myprotein #abs.

💯 ~~~~~~~~~~~~~~~~ 🔥Like And Comment💡 ~~~~~~~~~~~~~~~~ -🔔TURN ON NOTIFICATIONS🔔 -👥Tag A Friend👥 -✔FOLLOW For More✔ ~~~~~~~~~~~~~~~~ #DoIt4TheBurn #gymlife #bodybuilding #weightlifting #fitness #beastmode #allah #gains #food #lol #life #health #protein #powerlifting #gymmeme #iifym #pizza #fitfam #myfitnesspal #gymrat #love #diet #macros #diet #gym #squats #healthylifestyleb #foodporn #aesthetic #myprotein #abs ...

⚠️DiLELANG⚠️
Attention :
- HARAP DIBACA dan cek saldo sebelum mengikuti lelang
- lelang yang sah akan kami like
- untuk pelelang yang berniat ikut agar mempermuda komunikasi silahkan tinggalkan nomor whatsapp dibagian komentar, misal :
1. OB (085815157656)
2. 150 (085815157656)
3. 200 (085815157656)
- untuk pelelang admin mohon agar tidak menghapus penawaran dalam komentar. jika memang admin mengetahui hal tersebut maka dengan berat hati akan admin blokir
- komentar akan dinonaktifkan setelah ada pembayaran dari pemenang lelang
- khusus JNE dan JNT jika paket ingin dikirim dihari yang sama maksimal transfer jam 18.00 WIB
- pembayaran kita beri waktu 1x24 jam
- apabila melewati waktu yang telah di tentukan maka kami anggap BID & RUN, dan dengan sangat berat hati akan kami block dan sya posting sebagai pelaku bid n run.
- ongkir ditanggung pemenang lelang sepenuhnya
- untuk pemenang lelang  dengan mode BIN akan kita bantu subsidi ongkir sebesar 50%
- untuk ekspedisi bisa request JNE,JNT,TIKI,POS,WAHANA
- pengiriman dari SURABAYA

Free Way
kondisi jam :
- produksi CITIZEN
- quartz
- model simple
- cocok dipakai wanita dan anak²
- mesin sehat
- part masih bawaan
- bahan strap kulit
- diameter ±24mm
- selebihnya mohon cek gambar

OB (open bid) :
Rp 100.000
Kelipatan :
Rp 25.000
Jump bid :
Bebas
BIN (buy it now) :
Ask me!
Closed bid :
27 mei 2019/13.00 WIB (berurutan)
Selebihnya kita anggap tidak sah setelah admin koment CLOSED

HAPPY BIDING!
RAHAYU SELAMET!

#jambekas #fitness #fitnessmotivation #fitnesslifestyle #fitnessinspiration #motivationalquotes #fitnessgoals #fitnessjourney #motivated #motivateyourself #createyourownsuccess #healthylifestyle #weightlifting #strength #weightlossjourney #weightloss #trainhard #paris #gainz #dreams #truestory #funny #gymrat #mensphysique #gymlifestyle #workout #physique #bodybuilding #atp.

⚠️DiLELANG⚠️ Attention : - HARAP DIBACA dan cek saldo sebelum mengikuti lelang - lelang yang sah akan kami like - untuk pelelang yang berniat ikut agar mempermuda komunikasi silahkan tinggalkan nomor whatsapp dibagian komentar, misal : 1. OB (085815157656) 2. 150 (085815157656) 3. 200 (085815157656) - untuk pelelang admin mohon agar tidak menghapus penawaran dalam komentar. jika memang admin mengetahui hal tersebut maka dengan berat hati akan admin blokir - komentar akan dinonaktifkan setelah ada pembayaran dari pemenang lelang - khusus JNE dan JNT jika paket ingin dikirim dihari yang sama maksimal transfer jam 18.00 WIB - pembayaran kita beri waktu 1x24 jam - apabila melewati waktu yang telah di tentukan maka kami anggap BID & RUN, dan dengan sangat berat hati akan kami block dan sya posting sebagai pelaku bid n run. - ongkir ditanggung pemenang lelang sepenuhnya - untuk pemenang lelang dengan mode BIN akan kita bantu subsidi ongkir sebesar 50% - untuk ekspedisi bisa request JNE,JNT,TIKI,POS,WAHANA - pengiriman dari SURABAYA Free Way kondisi jam : - produksi CITIZEN - quartz - model simple - cocok dipakai wanita dan anak² - mesin sehat - part masih bawaan - bahan strap kulit - diameter ±24mm - selebihnya mohon cek gambar OB (open bid) : Rp 100.000 Kelipatan : Rp 25.000 Jump bid : Bebas BIN (buy it now) : Ask me! Closed bid : 27 mei 2019/13.00 WIB (berurutan) Selebihnya kita anggap tidak sah setelah admin koment CLOSED HAPPY BIDING! RAHAYU SELAMET! #jambekas #fitness #fitnessmotivation #fitnesslifestyle #fitnessinspiration #motivationalquotes #fitnessgoals #fitnessjourney #motivated #motivateyourself #createyourownsuccess #healthylifestyle #weightlifting #strength #weightlossjourney #weightloss #trainhard #paris #gainz #dreams #truestory #funny #gymrat #mensphysique #gymlifestyle #workout #physique #bodybuilding #atp ...