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12weeksout - 53.2k posts

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  • Starting point 🤘🏽
Weight - 63kgs
Current Cals - 2120
Training 6 days - 3 upper 3 lower body 
Cardio - 7 days fasted 
It’s funny how the mind works. For months I couldn’t stick to a diet but as soon as I start prep it’s all systems go and I will not stray from my plan💪🏽
In saying that my training is always on point and my diet is still good 80% of the time.
Happy Tuesday Lovers❤️
#12weeksout #wbfflaproam #wbffpro #wbffaustralia #wbffofficial #fitnessdiva #timetowork #teamsacrifice
  • Starting point 🤘🏽
    Weight - 63kgs
    Current Cals - 2120
    Training 6 days - 3 upper 3 lower body
    Cardio - 7 days fasted
    It’s funny how the mind works. For months I couldn’t stick to a diet but as soon as I start prep it’s all systems go and I will not stray from my plan💪🏽
    In saying that my training is always on point and my diet is still good 80% of the time.
    Happy Tuesday Lovers❤️
    #12weeksout #wbfflaproam #wbffpro #wbffaustralia #wbffofficial #fitnessdiva #timetowork #teamsacrifice
  • 2,563 109 22 January, 2019
  • This time around I am going to be making an accountability post each week and keeping anyone who cares updated on my progress throughout my prep for the #saltcityshowdown 😎 
Yes, I did compete in FL just a short 5 weeks ago... and yes, according to the calipers I gained about 5% body fat in that time because...well, I like good food! And I like to give my body a break after competing especially when I know I’ll be prepping again very soon! Do I take those measurements with a grain of salt, of course! My last pinch before the show said I was at 14% BF...now I’m reading 19%....but who really cares?? As @nate_l_petersen_optn always reminds me..this isn’t a body fat competition, and I think I looked a hell of a lot better than 14%. So anyway, I have 12 weeks to work, and after last prep, I feel more confident than ever that I will come into this show just the way I need to, but for the women’s physique division this time! Stay tuned!😈😈🤨🤨 #npc #ifbb #physique #wpd #womensphysiquedivision #saltcityshowdown #12weeksout #optn #onpointtrainingandnutrition
  • This time around I am going to be making an accountability post each week and keeping anyone who cares updated on my progress throughout my prep for the #saltcityshowdown 😎
    Yes, I did compete in FL just a short 5 weeks ago... and yes, according to the calipers I gained about 5% body fat in that time because...well, I like good food! And I like to give my body a break after competing especially when I know I’ll be prepping again very soon! Do I take those measurements with a grain of salt, of course! My last pinch before the show said I was at 14% BF...now I’m reading 19%....but who really cares?? As @nate_l_petersen_optn always reminds me..this isn’t a body fat competition, and I think I looked a hell of a lot better than 14%. So anyway, I have 12 weeks to work, and after last prep, I feel more confident than ever that I will come into this show just the way I need to, but for the women’s physique division this time! Stay tuned!😈😈🤨🤨 #npc #ifbb #physique #wpd #womensphysiquedivision #saltcityshowdown #12weeksout #optn #onpointtrainingandnutrition
  • 279 35 17 January, 2019
  • .
Summer Body In Progress 🚨🚧
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Happy Wednesday Everyone!! #dreamingofbikinis&beaches 🏖
  • .
    Summer Body In Progress 🚨🚧
    .
    Happy Wednesday Everyone!! #dreamingofbikinis &beaches 🏖
  • 307 10 14 March, 2019
  • Still over here chippin’ away! .
#12weeksout
  • Still over here chippin’ away! .
    #12weeksout
  • 253 7 16 hours ago
  • Starting to heat up!🔥 #12weeksout amazing workout today fueled by @oldschoollabs Vintage Blast👑🥶
  • Starting to heat up!🔥 #12weeksout amazing workout today fueled by @oldschoollabs Vintage Blast👑🥶
  • 646 49 2 February, 2019
  • 12 WEEKS OUT.
Cosa aspetto da me stessa durante questo periodo?👇🏻👇🏻👇🏻.
Mi aspetto di arrivare al termine di queste 12 settimane fiera del lavoro fatto, sapendo di aver dato tutto quello che avevo e di essermi impegnata più di quel che potevo. 
Mi aspetto di essere orgogliosa di non aver sgarrato nemmeno una volta e di non aver saltato neanche un allenamento. 
Mi aspetto di sentire fame e combattere contro la voglia di svuotare la credenza, ma di rimanere focalizzata sul mio obiettivo e non cadere in stupide tentazioni. 
Mi aspetto di non sentirmi pronta, perché non mi vedo mai bene e tutte le altre ragazze che presto gareggeranno sembrano di gran lunga migliori di me fisicamente, più muscolose, più magre, con un V-Shape molto più marcato ed evidente del mio. 
Non mi aspetto di vincere e non mi aspetto di perdere. Mi aspetto di divertirmi perché quello che sto facendo per me è fantastico e sorriderò quando proverò il costume pieno di brillanti, sorriderò ad ogni check perché vedrò i risultati dei miei sforzi. 
Sorriderò perché è quello che so fare meglio e sorriderò anche sul palco, perché sarà fenomenale quel momento e me lo voglio godere al 100% sapendo di aver portato davanti a tutti la versione migliore di me stessa.

Mi aspetto poi di prendere il volo, perché non mi fermerò alla prima competizione e qualunque sarà il risultato continuerò a fare quel che amo fare. Mettermi in gioco per migliorare sempre 💫💫💫
_____________________________________________
#Fitgirl #12weeksout #bikinicompetitor #fit #fitness #workout #gym #model #fitspo #bodybuilding #fitnessgirl #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #bikinisuit #muscles #strong #bikiniprep #fitnessaddict #gymlife #fitfrenchies #girlswholift #bikinicompetition #fitbody #bodygoals # #smile
  • 12 WEEKS OUT.
    Cosa aspetto da me stessa durante questo periodo?👇🏻👇🏻👇🏻.
    Mi aspetto di arrivare al termine di queste 12 settimane fiera del lavoro fatto, sapendo di aver dato tutto quello che avevo e di essermi impegnata più di quel che potevo.
    Mi aspetto di essere orgogliosa di non aver sgarrato nemmeno una volta e di non aver saltato neanche un allenamento.
    Mi aspetto di sentire fame e combattere contro la voglia di svuotare la credenza, ma di rimanere focalizzata sul mio obiettivo e non cadere in stupide tentazioni.
    Mi aspetto di non sentirmi pronta, perché non mi vedo mai bene e tutte le altre ragazze che presto gareggeranno sembrano di gran lunga migliori di me fisicamente, più muscolose, più magre, con un V-Shape molto più marcato ed evidente del mio.
    Non mi aspetto di vincere e non mi aspetto di perdere. Mi aspetto di divertirmi perché quello che sto facendo per me è fantastico e sorriderò quando proverò il costume pieno di brillanti, sorriderò ad ogni check perché vedrò i risultati dei miei sforzi.
    Sorriderò perché è quello che so fare meglio e sorriderò anche sul palco, perché sarà fenomenale quel momento e me lo voglio godere al 100% sapendo di aver portato davanti a tutti la versione migliore di me stessa.

    Mi aspetto poi di prendere il volo, perché non mi fermerò alla prima competizione e qualunque sarà il risultato continuerò a fare quel che amo fare. Mettermi in gioco per migliorare sempre 💫💫💫
    _____________________________________________
    #Fitgirl #12weeksout #bikinicompetitor #fit #fitness #workout #gym #model #fitspo #bodybuilding #fitnessgirl #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #bikinisuit #muscles #strong #bikiniprep #fitnessaddict #gymlife #fitfrenchies #girlswholift #bikinicompetition #fitbody #bodygoals # #smile
  • 1,834 74 13 February, 2019

Latest Instagram Posts

  • 12 weeks out🙋‍♀️ time to focus.
  • 12 weeks out🙋‍♀️ time to focus.
  • 8 1 17 minutes ago
  • Foi aqui, nessa academia, que eu entrei em feveiro de 2017 com obesidade grau 1, buscando só ficar magrinha, entrar no famoso "padrão".E ent eu subia na esteira e ficava horas, coloquei tudo de mim nesse próposito, estudei,li, re li, assisti muitaaa coisa, criei uma bagagem enorme, pra chegar no objetivo, e um dia nessa esteira, ainda me lembro, tocava shape of you do Ed sheeran, (haha que dia aleatório), me veio um pensamento na mente, uma vontade, algo certo e concreto q eu nunca havia sentido...,e ent eu disse pra mim mesma "i'm bodybuilder, e eu quero competir"..o resto dessa história eu ainda não escrevi, e vc? vai vir cmg?
Coach: @brayaanl 
Suplementos: @pumpitsuplementos 
Parceiro de treino: @tanekr
  • Foi aqui, nessa academia, que eu entrei em feveiro de 2017 com obesidade grau 1, buscando só ficar magrinha, entrar no famoso "padrão".E ent eu subia na esteira e ficava horas, coloquei tudo de mim nesse próposito, estudei,li, re li, assisti muitaaa coisa, criei uma bagagem enorme, pra chegar no objetivo, e um dia nessa esteira, ainda me lembro, tocava shape of you do Ed sheeran, (haha que dia aleatório), me veio um pensamento na mente, uma vontade, algo certo e concreto q eu nunca havia sentido...,e ent eu disse pra mim mesma "i'm bodybuilder, e eu quero competir"..o resto dessa história eu ainda não escrevi, e vc? vai vir cmg?
    Coach: @brayaanl
    Suplementos: @pumpitsuplementos
    Parceiro de treino: @tanekr
  • 383 29 15 hours ago
  • Still over here chippin’ away! .
#12weeksout
  • Still over here chippin’ away! .
    #12weeksout
  • 253 7 16 hours ago
  • Greg made me a playlist that somehow spans from TesseracT to Eek-A-Mouse and I'm confused but also very into it. Anyway here's some stuff that happened this week while listening to that buffet of a playlist:
🥕 Paused deadlifts topset @255#x2 which was c o o l
🥕 Bench double @140# which was sorta slow but before this week I haven't touched a plate since my meet so I'm not worried
🥕 Pause squots @215#x4 just because I'm excited about the prospect of doing these at normal speed soon  #powerlifting #girlswhopowerlift #gwpl #usapl #57kg #squat #bench #deadlift #12weeksout @xavilus
  • Greg made me a playlist that somehow spans from TesseracT to Eek-A-Mouse and I'm confused but also very into it. Anyway here's some stuff that happened this week while listening to that buffet of a playlist:
    🥕 Paused deadlifts topset @255 #x2 which was c o o l
    🥕 Bench double @140# which was sorta slow but before this week I haven't touched a plate since my meet so I'm not worried
    🥕 Pause squots @215 #x4 just because I'm excited about the prospect of doing these at normal speed soon #powerlifting #girlswhopowerlift #gwpl #usapl #57kg #squat #bench #deadlift #12weeksout @xavilus
  • 80 2 16 hours ago
  • 3.22.19 great day of lifting! deadlifts 3x2 at 280, 2x5 at 250. paused squats 1x6 at 200 cuz i can’t count and then 2x5. best i’ve felt so far since coming back to lifting. los campeones was sick and ill hopefully be back this summer! my back doesn’t hurt AT ALL i’m so happy 😀😁 coach: @tommy_schneider22
  • 3.22.19 great day of lifting! deadlifts 3x2 at 280, 2x5 at 250. paused squats 1x6 at 200 cuz i can’t count and then 2x5. best i’ve felt so far since coming back to lifting. los campeones was sick and ill hopefully be back this summer! my back doesn’t hurt AT ALL i’m so happy 😀😁 coach: @tommy_schneider22
  • 36 3 22 hours ago
  • Posing practice from this week! 💃🏽 I’m excited to bring my spicy Latina sass in 28 days 🤗🌶 .
.
.
I’m in a particularly positive head space today, not sure if it was the extra sleep I got or what 😴 But Since I woke up I’ve been thinking “let’s see how many changes we can make before my next check in” 🔥 .
.
I hope the positive feels are contagious- Go power through your Friday 🙏🏽🔥 #4weeksout #12weeksout #npcmidwestchampionships
  • Posing practice from this week! 💃🏽 I’m excited to bring my spicy Latina sass in 28 days 🤗🌶 .
    .
    .
    I’m in a particularly positive head space today, not sure if it was the extra sleep I got or what 😴 But Since I woke up I’ve been thinking “let’s see how many changes we can make before my next check in” 🔥 .
    .
    I hope the positive feels are contagious- Go power through your Friday 🙏🏽🔥 #4weeksout #12weeksout #npcmidwestchampionships
  • 126 13 23 hours ago
  • Took this from @kristen.maynard one of my fav #fitnessinspiration girls This could not be a truer statement, granted I’m soaking in the next 3 days before my prep diet kicks in.  However, I’m already seeing big changes with having my workouts on point with @tkfit13 the past month and a half.  Going into this prep 15 pounds up from my last show 5 years ago.  Even though I know I needed the size I would be lying if I said it didn’t make me a little nervous since last time went so smooth.  Although I have complete faith that Teesha will kick my but into high gear and I will look the best I have ever looked in my life.  Looking forward to one month from now and excited to see where this prep leads, I live for the challenge mentally and physically and there’s nothing better then proving to yourself how strong you can become.  #herewego #prep #12weeksout #ocb #ocbbikini #bikinicompetitor #fitmama #momswholift #bikinicomp #preplife #3moredaysofwineandcheese #fitspo #fitnessmotivation #fitfam
  • Took this from @kristen.maynard one of my fav #fitnessinspiration girls This could not be a truer statement, granted I’m soaking in the next 3 days before my prep diet kicks in. However, I’m already seeing big changes with having my workouts on point with @tkfit13 the past month and a half. Going into this prep 15 pounds up from my last show 5 years ago. Even though I know I needed the size I would be lying if I said it didn’t make me a little nervous since last time went so smooth. Although I have complete faith that Teesha will kick my but into high gear and I will look the best I have ever looked in my life. Looking forward to one month from now and excited to see where this prep leads, I live for the challenge mentally and physically and there’s nothing better then proving to yourself how strong you can become. #herewego #prep #12weeksout #ocb #ocbbikini #bikinicompetitor #fitmama #momswholift #bikinicomp #preplife #3moredaysofwineandcheese #fitspo #fitnessmotivation #fitfam
  • 122 9 22 March, 2019
  • #12weeksout #cpa @saskclassic June 8th 💪🏻👙 This 35 min documentary is on air and will be on YouTube- June after #tv My Life! 💜 My Health! 💜 My #fitness 💜 My Journey
  • #12weeksout #cpa @saskclassic June 8th 💪🏻👙 This 35 min documentary is on air and will be on YouTube- June after #tv My Life! 💜 My Health! 💜 My #fitness 💜 My Journey
  • 119 0 22 March, 2019
  • This style goes from the stage to everyday wear for an extra piece of sparkle! "KRYSTAL" 😍💜💎
  • This style goes from the stage to everyday wear for an extra piece of sparkle! "KRYSTAL" 😍💜💎
  • 35 2 21 March, 2019
  • There are so many combos to create! Any color fabrics, crystals, and connectors! Start designing your new bikini at www.sparkleandfit.com or email me at sparkleandfitbikinis@gmail.com!
  • There are so many combos to create! Any color fabrics, crystals, and connectors! Start designing your new bikini at www.sparkleandfit.com or email me at sparkleandfitbikinis@gmail.com!
  • 175 8 21 March, 2019
  • Squat stance deadlifts. These actually felt strong and stable. 
Was this a subtle message from @wcsp_labgym to widen my normal stance? 🤔 'cause I just might. 
Also, Operation: 2 More Upper Body Days has already yielded results. Will continue.
Meet day imma be jacked. 
Strong is fun. Girls can have muscles. #fuckyourstereotypes
  • Squat stance deadlifts. These actually felt strong and stable.
    Was this a subtle message from @wcsp_labgym to widen my normal stance? 🤔 'cause I just might.
    Also, Operation: 2 More Upper Body Days has already yielded results. Will continue.
    Meet day imma be jacked.
    Strong is fun. Girls can have muscles. #fuckyourstereotypes
  • 78 10 21 March, 2019
  • Double paused deadlifts, easy peazy 🍋 squeezy
——
I hope I’m not jinxing myself by saying this out loud - but I have been pain free for 3 straight workouts 🙌🏻. The hip pain I have been experiencing for these past few months ... I don’t even wish it upon my worse enemy. It has not been fun, but the exercises I have been programmed are working wonders. Including this one, which I might have complained about juuuuuust a little. But I love them now 😁. #CastroConditioning 🙌🏻
——
#icannlift #GoodlifeFitness #Mississauga #Powerlifting #GirlsWhoLift #Deadlifts #Gainz #GWPL #12WeeksOut
  • Double paused deadlifts, easy peazy 🍋 squeezy
    ——
    I hope I’m not jinxing myself by saying this out loud - but I have been pain free for 3 straight workouts 🙌🏻. The hip pain I have been experiencing for these past few months ... I don’t even wish it upon my worse enemy. It has not been fun, but the exercises I have been programmed are working wonders. Including this one, which I might have complained about juuuuuust a little. But I love them now 😁. #CastroConditioning 🙌🏻
    ——
    #icannlift #GoodlifeFitness #Mississauga #Powerlifting #GirlsWhoLift #Deadlifts #Gainz #GWPL #12WeeksOut
  • 133 9 21 March, 2019
  • “𝗜 𝗷𝘂𝘀𝘁 𝗿𝗲𝗮𝗹𝗹𝘆 𝗹𝗶𝗸𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗲 𝗴𝘆𝗺”😅 is what I would say to people when I said I HAD to go to the gym that day 🏋🏻‍♀️⁣⁣
⁣⁣
➡️But this was more than just a personal preference… this was an obsession, an addiction to exercise. I couldn’t miss a session and would cancel plans to make sure I got the workout in ⚠️⁣⁣
⁣⁣
❗️If i didn’t get a workout in during the day I was filled with anxiety and instantly would picture my muscles melting away and fat creeping in to replace it❗️⁣⁣
⁣⁣
▶️Me and exercise had a toxic relationship. I loved feeling strong and powerful when we were together… but on the days I was tired and wanted to rest I was not allowed to 😔⁣⁣
⁣⁣
👉🏻 I remember feeling like an addict needing to get their fix… I didn’t want it but I had to have it… that high, that release….⁣⁣
⁣⁣
↘️It was a horrible way to live, my life revolved around my workouts… I was stuck in a workout cycle that I couldn’t end ♾⁣⁣
⁣⁣
❌My willpower and motivation to go to the gym was a cause for admiration instead of concern.. 🤕⁣⁣
⁣⁣
➡️It wasn’t easy but I am now learning to intuitively exercise. That means that I listen to my body and only workout in a way that feels good for me and choose to take rest days liberally when I need them.⁣⁣
⁣⁣
👉🏻 On the days I workout yes I still push myself but only because I WANT to, not because I HAVE to😌⁣⁣
⁣⁣
👉🏻I go into the gym with a vague idea of which muscle groups I want to work on then will do as many sets and reps and at whatever weight feels good for me that day. ⁣⁣
⁣⁣
👉🏻I no longer start a workout off with a 30 min run just for the calorie burn .. Instead I will often mess around and jump rope/dance to a few 90s pop songs as my fun little warm up if I want to🏋🏻‍♀️⁣⁣
⁣⁣
👉🏻I don’t have a set time for how long I will be in the gym, yesterday it was 45 minutes and the day before it was 25 and today I am feeling tired and choosing to take a rest day. ⁣⁣
⁣⁣
🌟Look at your life and ask yourself is it a “want” or a “have” to workout?✨⁣⁣
⁣⁣
✅How to intuitive exercise is one of the topics covered in my 1:1 coaching program The Athletes Protocol. Shoot me a DM and let’s talk about it!🔥🔥🔥⁣⁣
  • “𝗜 𝗷𝘂𝘀𝘁 𝗿𝗲𝗮𝗹𝗹𝘆 𝗹𝗶𝗸𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗲 𝗴𝘆𝗺”😅 is what I would say to people when I said I HAD to go to the gym that day 🏋🏻‍♀️⁣⁣
    ⁣⁣
    ➡️But this was more than just a personal preference… this was an obsession, an addiction to exercise. I couldn’t miss a session and would cancel plans to make sure I got the workout in ⚠️⁣⁣
    ⁣⁣
    ❗️If i didn’t get a workout in during the day I was filled with anxiety and instantly would picture my muscles melting away and fat creeping in to replace it❗️⁣⁣
    ⁣⁣
    ▶️Me and exercise had a toxic relationship. I loved feeling strong and powerful when we were together… but on the days I was tired and wanted to rest I was not allowed to 😔⁣⁣
    ⁣⁣
    👉🏻 I remember feeling like an addict needing to get their fix… I didn’t want it but I had to have it… that high, that release….⁣⁣
    ⁣⁣
    ↘️It was a horrible way to live, my life revolved around my workouts… I was stuck in a workout cycle that I couldn’t end ♾⁣⁣
    ⁣⁣
    ❌My willpower and motivation to go to the gym was a cause for admiration instead of concern.. 🤕⁣⁣
    ⁣⁣
    ➡️It wasn’t easy but I am now learning to intuitively exercise. That means that I listen to my body and only workout in a way that feels good for me and choose to take rest days liberally when I need them.⁣⁣
    ⁣⁣
    👉🏻 On the days I workout yes I still push myself but only because I WANT to, not because I HAVE to😌⁣⁣
    ⁣⁣
    👉🏻I go into the gym with a vague idea of which muscle groups I want to work on then will do as many sets and reps and at whatever weight feels good for me that day. ⁣⁣
    ⁣⁣
    👉🏻I no longer start a workout off with a 30 min run just for the calorie burn .. Instead I will often mess around and jump rope/dance to a few 90s pop songs as my fun little warm up if I want to🏋🏻‍♀️⁣⁣
    ⁣⁣
    👉🏻I don’t have a set time for how long I will be in the gym, yesterday it was 45 minutes and the day before it was 25 and today I am feeling tired and choosing to take a rest day. ⁣⁣
    ⁣⁣
    🌟Look at your life and ask yourself is it a “want” or a “have” to workout?✨⁣⁣
    ⁣⁣
    ✅How to intuitive exercise is one of the topics covered in my 1:1 coaching program The Athletes Protocol. Shoot me a DM and let’s talk about it!🔥🔥🔥⁣⁣
  • 78 6 21 March, 2019