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contestprep - 1.5m posts

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  • Placed 3rd 🥉 in my first ever Men’s physique competition today, this feeling is still so unreal and overwhelming. What an awesome day it was. Man, I’m so grateful for the life I’m currently living, this whole experience; unbelievable. 🙏🏻
——
Thank you all for the overwhelming messages, and thank you all for being part in this journey. 🔝 plans for now? Unfortunately, I could have done another show within 3 weeks, but honestly my body is done right now. I’m going to enjoy some good food, quality time and focus on bringing a bigger and better package. 📈
——
#fitdutchies #gymtime #gymmotivation #weightlifting #fitnessmodel #fitnesstrainer #gymshark #gymlife #shreddedunion #summerbody #contestprep
  • Placed 3rd 🥉 in my first ever Men’s physique competition today, this feeling is still so unreal and overwhelming. What an awesome day it was. Man, I’m so grateful for the life I’m currently living, this whole experience; unbelievable. 🙏🏻
    ——
    Thank you all for the overwhelming messages, and thank you all for being part in this journey. 🔝 plans for now? Unfortunately, I could have done another show within 3 weeks, but honestly my body is done right now. I’m going to enjoy some good food, quality time and focus on bringing a bigger and better package. 📈
    ——
    #fitdutchies #gymtime #gymmotivation #weightlifting #fitnessmodel #fitnesstrainer #gymshark #gymlife #shreddedunion #summerbody #contestprep
  • 6,391 168 17 March, 2019
  • 🔹PUSHING🔹
Keep pushing yourself forward. Do whatever it takes. You'll soon leap over the final hurdle and land right where you want.
*
Just a tiny little bit posing practice in between my sets with @theirontron. Have you seen his presentation on stage? *
Off season nutrition and strength programming by @scottstrength2. 167 days out. 141.3 lbs. *
*
*
Www.scottstrength.com
  • 🔹PUSHING🔹
    Keep pushing yourself forward. Do whatever it takes. You'll soon leap over the final hurdle and land right where you want.
    *
    Just a tiny little bit posing practice in between my sets with @theirontron. Have you seen his presentation on stage? *
    Off season nutrition and strength programming by @scottstrength2. 167 days out. 141.3 lbs. *
    *
    *
    Www.scottstrength.com
  • 702 40 16 March, 2019
  • Let’s talk about reality today!  There are GOING to be days where you feel horrible about your progress.  You will question why you are even bothering to continue to try.  And you want to throw out the baby with the bath water.  If you are NOT one of those folks, then I am truly envious!  But for me?  It happens!  Often triggered by outside events causing mega stress... and/or physical and mental exhaustion. .
So what to do?  Just keep hanging on.  Definitely NOT a time to abandon a food plan, because guess what?  The dark clouds WILL give you a reprieve eventually, and then what?  You will either be on track because you held on... or you will be several steps behind because you let your emotions decide your behavior..
.
I find NO joy in backtracking.  I promise you that...
.
#praisehiminthestorm #girlswithmuscle #truestrength #bodybuilding #progress #fitfam #girlswholift #abs #motivationmonday #fitgirl #wpd #physique #contestprep #npc #competitor
  • Let’s talk about reality today! There are GOING to be days where you feel horrible about your progress. You will question why you are even bothering to continue to try. And you want to throw out the baby with the bath water. If you are NOT one of those folks, then I am truly envious! But for me? It happens! Often triggered by outside events causing mega stress... and/or physical and mental exhaustion. .
    So what to do? Just keep hanging on. Definitely NOT a time to abandon a food plan, because guess what? The dark clouds WILL give you a reprieve eventually, and then what? You will either be on track because you held on... or you will be several steps behind because you let your emotions decide your behavior..
    .
    I find NO joy in backtracking. I promise you that...
    .
    #praisehiminthestorm #girlswithmuscle #truestrength #bodybuilding #progress #fitfam #girlswholift #abs #motivationmonday #fitgirl #wpd #physique #contestprep #npc #competitor
  • 570 31 9 hours ago

Latest Instagram Posts

  • Look Ma! One Hand 🖐🏼
Friggin finally got this skill all the way thru for the first time since before my offseason started! 
Another week of perfecting and then I can start running full routines 👏🏼👏🏼👏🏼
  • Look Ma! One Hand 🖐🏼
    Friggin finally got this skill all the way thru for the first time since before my offseason started!
    Another week of perfecting and then I can start running full routines 👏🏼👏🏼👏🏼
  • 99 7 15 minutes ago
  • GOOD COMPANY: These past 5 days of intense learning and social interaction with my team revealed some new truths to me about ME. 🤓 Despite my outgoing and often times loud exterior, I am more of an introvert than I think. I need quiet to recharge my batteries, not crowds. 🧘🏼‍♀️ I love entertaining and teaching and giving of my energy, but I also crave alone time for self-reflection and pulling the gems of game-changing growth from the chaos of the day. I prefer the solitude of the gym to gabbing or going out. 🎧💪 I could label these things as “weird” or “closed off” or “isolating” OR I can celebrate the absolutely fact that I am finally comfortable with hanging out with ME. Just ME. No distraction. No mind-numbing drink or substance or painful social situation to keep me from being alone with my mind, which has certainly been a very dangerous place to hang out in the past. ☠️ Although I still have moments of self-pity and limiting beliefs like we all do, I am no longer afraid of myself. 🥳 If that means I’m not as sassy or social as the youngins, that’s COOL. ✌️I’m happy to be “old” and SOBER and thrilled with the woman I am and the woman I’m becoming. 💋 Let the young ones run wild in their chattering, glittery herds (aren’t they cute? 👵🏻) I’ll take my little pauses as I need them. But the neon colored hair thing may still be on the table. 👩🏻‍🎤😜#iamenough #sobrietyrocks #odat #empireu
  • GOOD COMPANY: These past 5 days of intense learning and social interaction with my team revealed some new truths to me about ME. 🤓 Despite my outgoing and often times loud exterior, I am more of an introvert than I think. I need quiet to recharge my batteries, not crowds. 🧘🏼‍♀️ I love entertaining and teaching and giving of my energy, but I also crave alone time for self-reflection and pulling the gems of game-changing growth from the chaos of the day. I prefer the solitude of the gym to gabbing or going out. 🎧💪 I could label these things as “weird” or “closed off” or “isolating” OR I can celebrate the absolutely fact that I am finally comfortable with hanging out with ME. Just ME. No distraction. No mind-numbing drink or substance or painful social situation to keep me from being alone with my mind, which has certainly been a very dangerous place to hang out in the past. ☠️ Although I still have moments of self-pity and limiting beliefs like we all do, I am no longer afraid of myself. 🥳 If that means I’m not as sassy or social as the youngins, that’s COOL. ✌️I’m happy to be “old” and SOBER and thrilled with the woman I am and the woman I’m becoming. 💋 Let the young ones run wild in their chattering, glittery herds (aren’t they cute? 👵🏻) I’ll take my little pauses as I need them. But the neon colored hair thing may still be on the table. 👩🏻‍🎤😜 #iamenough #sobrietyrocks #odat #empireu
  • 6 3 19 minutes ago
  • comfort is the enemy of progress.

Don’t rationalize why you can’t do something instead tell yourself to shut up and get to it. 
I get asked a lot don’t you get tired of going to the gym all the time or don’t you get tired of chicken and rice... well yeah of course i do but I see every meal/workout as one step closer to my goal (ifbb pro card) & i may be in for a long ride but i’m gonna tell you now this ain’t a phase it’s a lifestyle. I will be working out till i physically can’t anymore. 
11 weeks out 🙌🏽 @domtrains @musclecontest
  • comfort is the enemy of progress.

    Don’t rationalize why you can’t do something instead tell yourself to shut up and get to it.
    I get asked a lot don’t you get tired of going to the gym all the time or don’t you get tired of chicken and rice... well yeah of course i do but I see every meal/workout as one step closer to my goal (ifbb pro card) & i may be in for a long ride but i’m gonna tell you now this ain’t a phase it’s a lifestyle. I will be working out till i physically can’t anymore.
    11 weeks out 🙌🏽 @domtrains @musclecontest
  • 27 5 24 minutes ago
  • Two more weeks til I can stand up on the spin bike but at least I am back to teaching and being the boss of other people’s s fitness. (My second favorite thing to be, the first just being the boss of people in general).⁣
⁣
Reminder: I am taking on only 2 more new clients for nutrtion and/or fitness coaching this month. Let me be the boss of YOU. DM me for info on my 12 week custom & guided plans. ⁣
⁣
Some of today’s knee rehab strengthening workout is up in my stories. ✌️
  • Two more weeks til I can stand up on the spin bike but at least I am back to teaching and being the boss of other people’s s fitness. (My second favorite thing to be, the first just being the boss of people in general).⁣

    Reminder: I am taking on only 2 more new clients for nutrtion and/or fitness coaching this month. Let me be the boss of YOU. DM me for info on my 12 week custom & guided plans. ⁣

    Some of today’s knee rehab strengthening workout is up in my stories. ✌️
  • 155 4 42 minutes ago
  • Front pull down machine , most gyms should have this 
This is a variation that I learned a while back that helped me a lot . Activating the lat muscle to some can be a problem bc it requires a lot of mind muscle connection. Here is a great way to activate them and get a crazy pump 
Start off with moderate weight to lockdown the form, pull it half way down , hold and then go back up and pull it all the way and count that as one rep. That slight pause will activate the lats and you will feel it instantly !
  • Front pull down machine , most gyms should have this
    This is a variation that I learned a while back that helped me a lot . Activating the lat muscle to some can be a problem bc it requires a lot of mind muscle connection. Here is a great way to activate them and get a crazy pump
    Start off with moderate weight to lockdown the form, pull it half way down , hold and then go back up and pull it all the way and count that as one rep. That slight pause will activate the lats and you will feel it instantly !
  • 98 5 49 minutes ago
  • straight front be pool or beach to the Party or Restaurant 💎 Watch How I match my @vicky_ross_fit swimsuit to
my outgoing outfits 🙌
  • straight front be pool or beach to the Party or Restaurant 💎 Watch How I match my @vicky_ross_fit swimsuit to
    my outgoing outfits 🙌
  • 45 8 51 minutes ago
  • Haven’t programmed bench in a very long time... BUT Bench Press has always been one of my strongest lifts ever since I first started lifting weights. So still pushing strong 160kgx7.5 140kgx10.5 💪
  • Haven’t programmed bench in a very long time... BUT Bench Press has always been one of my strongest lifts ever since I first started lifting weights. So still pushing strong 160kgx7.5 140kgx10.5 💪
  • 20 2 58 minutes ago
  • The last week or so of training has been tough for me.. not every week is going to be a good training week. But I showed up, put in the work, and feel like I’m over the bump in the road. I did take a few extra rest days to get mentally back to training, it’s tough but I love it! 
Last night I realized that my next competition was Mother’s Day weekend, for a split second I thought “maybe I should withdrawal, can I do this that weekend?” The answer is i WILL NOT WITHDRAWAL  and I can absolutely do this Mother’s Day weekend, my mom wouldn’t want me anywhere else than spending the entire weekend doing what I love and that is competing!! Finding out that this was that weekend lit a fire inside of me, I’m ready to show my momma what I’ve been training my ass off for and I’ll be hearin “go Pete” all day long! 💕💕#bdimeztraining #strongman #strongwoman #beastofthebluegrass2019 #contestprep
  • The last week or so of training has been tough for me.. not every week is going to be a good training week. But I showed up, put in the work, and feel like I’m over the bump in the road. I did take a few extra rest days to get mentally back to training, it’s tough but I love it!
    Last night I realized that my next competition was Mother’s Day weekend, for a split second I thought “maybe I should withdrawal, can I do this that weekend?” The answer is i WILL NOT WITHDRAWAL and I can absolutely do this Mother’s Day weekend, my mom wouldn’t want me anywhere else than spending the entire weekend doing what I love and that is competing!! Finding out that this was that weekend lit a fire inside of me, I’m ready to show my momma what I’ve been training my ass off for and I’ll be hearin “go Pete” all day long! 💕💕 #bdimeztraining #strongman #strongwoman #beastofthebluegrass2019 #contestprep
  • 18 1 1 hour ago
  • Time continues to go on regardless of what you do with it. @hutchchristie decided to let no more time pass without making change and Im just amazed how well she has transformed.  Change begins with you taking complete responsibility of your life and everything that happens to you. Having the will to be responsible for yourself. When you blame others, you give up your power to change.....When you take charge of your life, there is no longer any need to ask permission from someone...and you never should. You owe it to yourself.  So proud of you Christie.  Keep up the great work. #seeyoulaterleaner #resultsaretypical
  • Time continues to go on regardless of what you do with it. @hutchchristie decided to let no more time pass without making change and Im just amazed how well she has transformed. Change begins with you taking complete responsibility of your life and everything that happens to you. Having the will to be responsible for yourself. When you blame others, you give up your power to change.....When you take charge of your life, there is no longer any need to ask permission from someone...and you never should. You owe it to yourself. So proud of you Christie. Keep up the great work. #seeyoulaterleaner #resultsaretypical
  • 84 7 1 hour ago
  • Missing the shreds, so we're throwing it back to a photo shoot from my second show last year. There's a time and season for everything. I'm planning to blow this physique out of the water the next time around. #fitnessmotivation #youvsyou #trusttheprocess
  • Missing the shreds, so we're throwing it back to a photo shoot from my second show last year. There's a time and season for everything. I'm planning to blow this physique out of the water the next time around. #fitnessmotivation #youvsyou #trusttheprocess
  • 20 3 1 hour ago
  • Great dessert option here! Get those Angel Food Cake Dessert Shell things (🤣I don't know what they are actually called) and drop a dollop of plain, non-fat Greek yogurt (sweeten Greek yogurt with stevia/Splenda and vanilla extract), top with fresh strawberries and Reddi Whip! Mmmm make you wanna slap yo mama! 😋 This was part of my bedtime meal and I think the macros were around 6 g Protein, 40 carbs, and 2 g fat. #arisefitness #arisefit
  • Great dessert option here! Get those Angel Food Cake Dessert Shell things (🤣I don't know what they are actually called) and drop a dollop of plain, non-fat Greek yogurt (sweeten Greek yogurt with stevia/Splenda and vanilla extract), top with fresh strawberries and Reddi Whip! Mmmm make you wanna slap yo mama! 😋 This was part of my bedtime meal and I think the macros were around 6 g Protein, 40 carbs, and 2 g fat. #arisefitness #arisefit
  • 20 4 1 hour ago
  • Volume work today. Top sets were 115 kg/253 lb snatch and 140kg/308 lb clean and jerk. Both felt pretty easy #nationals
  • Volume work today. Top sets were 115 kg/253 lb snatch and 140kg/308 lb clean and jerk. Both felt pretty easy #nationals
  • 43 2 1 hour ago
  • Sorry to break it to you fam.. This is old school methods that sadly are still being practiced today. Only people that will argue with me here are the old school peeps or new school that learned only from old school that don’t continue to educate themselves. So many accounts to follow to help you with this stuff. @biolayne even wrote a book on it.

Now if you like to hate yourselves.. GO AHEAD! Eliminate the supps, Eliminate the sodium, Eliminate the processed food, Start going to church and pray to the weight loss gods, drink a ton of water until you pee yourself, then drop it show day.. what else can you do 🤔 oh ELIMINATE THE ARTIFICIAL SWEETENERS BECAUSE THEY WILL DESTROY YOUR PHYSIQUE AS WELL! Don’t shower.. only baths because you need to keep that swelling down as well, yanno .. because that could be why you’re up weight from yesterday🤷🏻‍♂️ Or
💯you can chill the **** out
💯eat in a calorie deficit
💯keep your cardio consistent
💯work your ass off.

If you start doing wonky things 1,2,3 weeks out you have zero idea what variables are causing any issues.

Doing all the hocus pocus in the world won’t change the fact that you’re just still out of shape a week out. Peak week isn’t magic.

I can use myself as the absolute test rat consider i’ve done numerous shows and photoshoots with every method I could get my hands on from old school coaching to new school, mixture of both and so on.

1️⃣Show 1 Sup free, Sodium free, water-load, Carb up day before - Verdict Lean✅
2️⃣Show 2 Sups all week, Sodium all week, Consistent water, Carb up - Verdict Lean✅

But thats none of my business 🐸
  • Sorry to break it to you fam.. This is old school methods that sadly are still being practiced today. Only people that will argue with me here are the old school peeps or new school that learned only from old school that don’t continue to educate themselves. So many accounts to follow to help you with this stuff. @biolayne even wrote a book on it.

    Now if you like to hate yourselves.. GO AHEAD! Eliminate the supps, Eliminate the sodium, Eliminate the processed food, Start going to church and pray to the weight loss gods, drink a ton of water until you pee yourself, then drop it show day.. what else can you do 🤔 oh ELIMINATE THE ARTIFICIAL SWEETENERS BECAUSE THEY WILL DESTROY YOUR PHYSIQUE AS WELL! Don’t shower.. only baths because you need to keep that swelling down as well, yanno .. because that could be why you’re up weight from yesterday🤷🏻‍♂️ Or
    💯you can chill the **** out
    💯eat in a calorie deficit
    💯keep your cardio consistent
    💯work your ass off.

    If you start doing wonky things 1,2,3 weeks out you have zero idea what variables are causing any issues.

    Doing all the hocus pocus in the world won’t change the fact that you’re just still out of shape a week out. Peak week isn’t magic.

    I can use myself as the absolute test rat consider i’ve done numerous shows and photoshoots with every method I could get my hands on from old school coaching to new school, mixture of both and so on.

    1️⃣Show 1 Sup free, Sodium free, water-load, Carb up day before - Verdict Lean✅
    2️⃣Show 2 Sups all week, Sodium all week, Consistent water, Carb up - Verdict Lean✅

    But thats none of my business 🐸
  • 31 3 1 hour ago
  • Be patient, the results will speak for themselves. Enjoying this post cheat meal pump 💪 Give me all the veins (and the burgers) 😜
  • Be patient, the results will speak for themselves. Enjoying this post cheat meal pump 💪 Give me all the veins (and the burgers) 😜
  • 80 7 1 hour ago
  • Gliadin is a protein found in gluten and triggers the release of zonulin,which is a protein enzyme. Zonulin has some negative affects in your gut permeability.
If you gut permeability is negatively affected,then it triggers stress in your immune system which then triggers a bunch of increases toxins that your body has to get rid of. People with celiacs disease have trouble with gluten mostly for these reasons since it triggers an auto immune response from eating gluten.People with auto immune, and IBS might also ahve trouble with gluten

Now, dont get this the wrong way,how well you tolerate gluten is person dependent and if you can tolerate it just fine theirs really no need to worry.I recommend people try and find their threshold to gluten and how much they tolerate.
Try and look for symptoms like brain fog,bloating,constipation,gas,fatigue,etc.
monitor these symptoms and think of fiber  as well when connecting the dots.

Another thing to note is looking at your stress levels while trying yo find your gluten tolerance.High chronic stress levels also play a role in gut permeability and digestion and assimilation of the foods you eat. If doing a diet or contest prep then stress levels are gonna be higher so keep that in mind.

the affects on gluten and health isnt conclusive but bio feedback is essential for seeing if gluten is right for you.

Dm me if your interested in working online with me or have questions,happy to help if possible.

#damoreyaknow
  • Gliadin is a protein found in gluten and triggers the release of zonulin,which is a protein enzyme. Zonulin has some negative affects in your gut permeability.
    If you gut permeability is negatively affected,then it triggers stress in your immune system which then triggers a bunch of increases toxins that your body has to get rid of. People with celiacs disease have trouble with gluten mostly for these reasons since it triggers an auto immune response from eating gluten.People with auto immune, and IBS might also ahve trouble with gluten

    Now, dont get this the wrong way,how well you tolerate gluten is person dependent and if you can tolerate it just fine theirs really no need to worry.I recommend people try and find their threshold to gluten and how much they tolerate.
    Try and look for symptoms like brain fog,bloating,constipation,gas,fatigue,etc.
    monitor these symptoms and think of fiber as well when connecting the dots.

    Another thing to note is looking at your stress levels while trying yo find your gluten tolerance.High chronic stress levels also play a role in gut permeability and digestion and assimilation of the foods you eat. If doing a diet or contest prep then stress levels are gonna be higher so keep that in mind.

    the affects on gluten and health isnt conclusive but bio feedback is essential for seeing if gluten is right for you.

    Dm me if your interested in working online with me or have questions,happy to help if possible.

    #damoreyaknow
  • 20 1 1 hour ago
  • Just loved this.. TEAM Fit Body's Brandon Best doing the "DRUNKEN FORM" at the Tiger Balm International Martial Arts Tournament... too bad he didnt have time to change into his formal Chinese attire though... I'm sure it cost him points.. was very interesting to watch, the favorite thing he did out of the 3 divisions he competed in @g_brandon_best
  • Just loved this.. TEAM Fit Body's Brandon Best doing the "DRUNKEN FORM" at the Tiger Balm International Martial Arts Tournament... too bad he didnt have time to change into his formal Chinese attire though... I'm sure it cost him points.. was very interesting to watch, the favorite thing he did out of the 3 divisions he competed in @g_brandon_best
  • 20 3 2 hours ago
  • Yes, exactly.
  • Yes, exactly.
  • 30 12 8 hours ago