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  • 🔥Back & Biceps 💪🏻 Good morning beautiful people and happy Wednesday ♥️
Don’t forget to double tap to support your girl and save it for later ✔️
Hope you all having an amazing week so far!
Did some Back & Biceps exercise for you to try on your next upper body day.
Tag a friend 🏷
1️⃣ Single Arm Supported Bicep Curl (12x4)
2️⃣ Single Arm Bent Over Rows (12x4)
3️⃣ Alternating Bicep Curls (12x4)
4️⃣ Bodyweight Rows (12x4)
  • 🔥Back & Biceps 💪🏻 Good morning beautiful people and happy Wednesday ♥️
    Don’t forget to double tap to support your girl and save it for later ✔️
    Hope you all having an amazing week so far!
    Did some Back & Biceps exercise for you to try on your next upper body day.
    Tag a friend 🏷
    1️⃣ Single Arm Supported Bicep Curl (12x4)
    2️⃣ Single Arm Bent Over Rows (12x4)
    3️⃣ Alternating Bicep Curls (12x4)
    4️⃣ Bodyweight Rows (12x4)
  • 4,267 209 21 hours ago

Latest Instagram Posts

  • No matter the weather, there’s always a sweater 🎊✨
Photographer: @ldoublephoto
Sweater: 🙋🏻
  • No matter the weather, there’s always a sweater 🎊✨
    Photographer: @ldoublephoto
    Sweater: 🙋🏻
  • 0 1 35 seconds ago
  • Als mijn hoofd een chaos is, verplaats ik de chaos naar de keuken. Dus gisteravond toverde ik een speculaas bananenbrood met amandelmeel van @sukrin.nl
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Het recept is gluten -en lactosevrij & staat op mijn website online ✨👏🏻 En de calorievrije suikeralternatieven zijn ook chill! De code voor 20% korting bij @sukrin.nl staat bij het recept! #sukrinnl #sukrin
  • Als mijn hoofd een chaos is, verplaats ik de chaos naar de keuken. Dus gisteravond toverde ik een speculaas bananenbrood met amandelmeel van @sukrin.nl

    Het recept is gluten -en lactosevrij & staat op mijn website online ✨👏🏻 En de calorievrije suikeralternatieven zijn ook chill! De code voor 20% korting bij @sukrin.nl staat bij het recept! #sukrinnl #sukrin
  • 2 1 1 minute ago
  • Crow holds come in many shapes and sizes.

This is a great reminder that little ones are always watching, learning and mimicking.

If you put your mind to something, there is literally nothing you can’t accomplish and this lesson can and should be started at as young an age as possible.

Couldn’t have done this without my beautiful nephew. 💛❤️🙏
  • Crow holds come in many shapes and sizes.

    This is a great reminder that little ones are always watching, learning and mimicking.

    If you put your mind to something, there is literally nothing you can’t accomplish and this lesson can and should be started at as young an age as possible.

    Couldn’t have done this without my beautiful nephew. 💛❤️🙏
  • 4 1 1 minute ago
  • Can I train EVERY DAY?!?
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This question comes at me a lot: the answer is YES if you can be fresh and flawless for the following day’s session and it aligns with your training goals.
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This means: load, intensity and frequency of movement must vary and must hardly ever be trained at max load. If you’re training for long-term and sustainable strength, play within this fence and moving every day really works.
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Example of one of my “light” to moderate load sessions. My boyfriend and I each do this weekly to stay accountable; it’s great as a partner challenge!
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10/9/8/7/6/5/4/3/2/1 quality full-form push ups + “x” tactical pull ups after each rep set. Pull up numbers can vary depending on ability level (the more you do, the more challenging obviously). I chose two pull up reps today for a “light” load.
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After this I added a conditioning set of swings. 30x intervals of :10 seconds on, :10 seconds rest (about 5 swings) with a 28kg bell.
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#kettlebells #bellsup #cleanitup #strength #strongissexy #fitnessmotivation #kettlebellflow #breathe #gymmotivation #blondesdoitbetter #kettlebellqueen #strongwomen #strengthtraining #totalbodyworkout #lovemyshape #kettlebelltraining #kettlebellkings
  • Can I train EVERY DAY?!?
    .
    This question comes at me a lot: the answer is YES if you can be fresh and flawless for the following day’s session and it aligns with your training goals.
    .
    This means: load, intensity and frequency of movement must vary and must hardly ever be trained at max load. If you’re training for long-term and sustainable strength, play within this fence and moving every day really works.
    .
    Example of one of my “light” to moderate load sessions. My boyfriend and I each do this weekly to stay accountable; it’s great as a partner challenge!
    .
    10/9/8/7/6/5/4/3/2/1 quality full-form push ups + “x” tactical pull ups after each rep set. Pull up numbers can vary depending on ability level (the more you do, the more challenging obviously). I chose two pull up reps today for a “light” load.
    .
    After this I added a conditioning set of swings. 30x intervals of :10 seconds on, :10 seconds rest (about 5 swings) with a 28kg bell.
    .
    .
    .
    .
    .
    .
    .
    .

    #kettlebells #bellsup #cleanitup #strength #strongissexy #fitnessmotivation #kettlebellflow #breathe #gymmotivation #blondesdoitbetter #kettlebellqueen #strongwomen #strengthtraining #totalbodyworkout #lovemyshape #kettlebelltraining #kettlebellkings
  • 6 0 1 minute ago
  • As some of you know, my Mom was diagnosed with stage 4 lung cancer.  Her doctors requested that she would be tested for the BRCA 1 & 2 gene mutations.  Although lung cancer is not usually associated with these gene mutations, they felt that her families history was enough to investigate.  Her results came back BRCA 2 positive.
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With my Mom's diagnosis, our entire family was also tested.  Everyone came back negative except for me.  I am also BRCA 2 positive. .
For those of you that have never heard of BRCA 2, the chances of me getting breast or ovarian cancer increases considerably.  Women with harmful mutations in either gene will have a risk of breast cancer that is about five times the normal risk.  In my case, I have between a 60-70 percent chance of getting breast cancer in my lifetime.  My chances of ovarian cancer is about 25 percent.  Although these are the main cancers that can develop, men and women can also be at risk for pancreatic, prostate and melanoma cancers as well.
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I was given this life changing information about a month and half ago.  I wanted to truly understand all of my options while I listened to my Soul and spirit.  I reflected on my past and felt the strength I had during my first major surgery and almost near death experience.  I remembered the stories that my mother told me about my Great Grandmother who died of breast cancer.  How she suffered during a time when medicine was limited.  I set my fears aside and met with my gynecologist.  Patient to doctor.  Woman to woman.  It was a pivotal moment in this transformation that I let all of the illusions of control leave me.  It felt so peaceful.  The heavy burden of trying to make everything okay as a mother, daughter, sister, friend, teacher, artist and finally a woman... left me.  I surrendered to my fate.
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I will be getting a full hysterectomy and a bilateral prophylactic mastectomy w/reconstruction.
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This is about survival and beating the odds.  This is about "Forever Strong Womanhood".
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Terah Lyn Ware
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HMA | @gingerpixie22 
Model | Ariella Elizabeth
Headdress | @eraeverlastingstudio 
Photography & Styled | Terah Lyn Ware @eraeverlastingstudio
  • As some of you know, my Mom was diagnosed with stage 4 lung cancer. Her doctors requested that she would be tested for the BRCA 1 & 2 gene mutations. Although lung cancer is not usually associated with these gene mutations, they felt that her families history was enough to investigate. Her results came back BRCA 2 positive.
    .
    With my Mom's diagnosis, our entire family was also tested. Everyone came back negative except for me. I am also BRCA 2 positive. .
    For those of you that have never heard of BRCA 2, the chances of me getting breast or ovarian cancer increases considerably. Women with harmful mutations in either gene will have a risk of breast cancer that is about five times the normal risk. In my case, I have between a 60-70 percent chance of getting breast cancer in my lifetime. My chances of ovarian cancer is about 25 percent. Although these are the main cancers that can develop, men and women can also be at risk for pancreatic, prostate and melanoma cancers as well.
    .
    I was given this life changing information about a month and half ago. I wanted to truly understand all of my options while I listened to my Soul and spirit. I reflected on my past and felt the strength I had during my first major surgery and almost near death experience. I remembered the stories that my mother told me about my Great Grandmother who died of breast cancer. How she suffered during a time when medicine was limited. I set my fears aside and met with my gynecologist. Patient to doctor. Woman to woman. It was a pivotal moment in this transformation that I let all of the illusions of control leave me. It felt so peaceful. The heavy burden of trying to make everything okay as a mother, daughter, sister, friend, teacher, artist and finally a woman... left me. I surrendered to my fate.
    .
    I will be getting a full hysterectomy and a bilateral prophylactic mastectomy w/reconstruction.
    .
    This is about survival and beating the odds. This is about "Forever Strong Womanhood".
    .
    Terah Lyn Ware
    .
    HMA | @gingerpixie22
    Model | Ariella Elizabeth
    Headdress | @eraeverlastingstudio
    Photography & Styled | Terah Lyn Ware @eraeverlastingstudio
  • 0 1 1 minute ago
  • If you see it in your mind, you have the power to make it a reality! ✨
- Noor Hibbert
  • If you see it in your mind, you have the power to make it a reality! ✨
    - Noor Hibbert
  • 0 1 2 minutes ago
  • thinkin about the food jake is gonna cook for tea 🥰
⠀
areee you... a breakfast, lunch & dinner (🤮🤮) or a breakfast, dinner & tea person?
⠀
hope you’ve all had a wonderful day, i just trained upper body at the gym.. weird flex but ok. and the RESULTS ARE IN ... my arms are just as noodly as ever ✌🏽
⠀
wearing @beaybl - support code is AYLISH ❤️
  • thinkin about the food jake is gonna cook for tea 🥰

    areee you... a breakfast, lunch & dinner (🤮🤮) or a breakfast, dinner & tea person?

    hope you’ve all had a wonderful day, i just trained upper body at the gym.. weird flex but ok. and the RESULTS ARE IN ... my arms are just as noodly as ever ✌🏽

    wearing @beaybl - support code is AYLISH ❤️
  • 131 5 4 minutes ago
  • 🦾GAINS ARE EARNED🏋️‍♀️NOT GIVEN🦾
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LIKE/FOLLOW/TAG 👊
  • 🦾GAINS ARE EARNED🏋️‍♀️NOT GIVEN🦾
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    .
    LIKE/FOLLOW/TAG 👊
  • 2 1 4 minutes ago
  • 👓 Are you running around like a crazy squirrel?
👓 Do you jump from one thing to another, trying to get too much done only to end up flopping on the sofa at the end of the day exhausted and feeling you have achieved very little?
👓 This is how you burn out, stop doing it right now.
👓 Instead, create a plan and spread out the tasks over the week, allowing your self time to complete each and every one. Not only will you accomplish more but you will also form a great discipline for your future time management.
✨ What are you going to achieve today?
👓☕💕
  • 👓 Are you running around like a crazy squirrel?
    👓 Do you jump from one thing to another, trying to get too much done only to end up flopping on the sofa at the end of the day exhausted and feeling you have achieved very little?
    👓 This is how you burn out, stop doing it right now.
    👓 Instead, create a plan and spread out the tasks over the week, allowing your self time to complete each and every one. Not only will you accomplish more but you will also form a great discipline for your future time management.
    ✨ What are you going to achieve today?
    👓☕💕
  • 2 1 5 minutes ago
  • As it stands, I tend to do arm day twice as week, as well as leg day, so this is my arm day round 2 workout. ◾3 x 8 tricep dips
◽3 x 12 skullcrushers
◾3 x 12 alternate incline dumbell curl
◽2 x 12 barbell curl lying on incline
◾3 x 15 cable curl (no video) ◽2 x 20 wrist curl

I'm slowly starting to give less and less fucks about who sees me videoing myself at the gym, because it's the only way I can see if my form is correct. I'm still kind of self conscious about it, though. 😅
  • As it stands, I tend to do arm day twice as week, as well as leg day, so this is my arm day round 2 workout. ◾3 x 8 tricep dips
    ◽3 x 12 skullcrushers
    ◾3 x 12 alternate incline dumbell curl
    ◽2 x 12 barbell curl lying on incline
    ◾3 x 15 cable curl (no video) ◽2 x 20 wrist curl

    I'm slowly starting to give less and less fucks about who sees me videoing myself at the gym, because it's the only way I can see if my form is correct. I'm still kind of self conscious about it, though. 😅
  • 5 3 5 minutes ago
  • I've never attempted 3 reps at 115 yet, oddly enough I picked slow eccentric bench day to give it a go and it came up! 3x115 (4 sec down), 5x3x110 (3 sec down).
  • I've never attempted 3 reps at 115 yet, oddly enough I picked slow eccentric bench day to give it a go and it came up! 3x115 (4 sec down), 5x3x110 (3 sec down).
  • 4 1 7 minutes ago
  • When I was 22, I was very fortunate to meet @KarenZuccala. We worked together at adidas Canada back when adidas owned the snow and outdoor brand Salomon. Karen was the Marketing Coordinator for adidas and I held the same role for Salomon. 
At 22, we knew very little about what our futures would hold but we were definitely determined and regularly shared our goals with each other.

For the past two decades I’ve watched Karen conquer one professional goal after the next holding senior positions around the world for some of the most recognizable global brands. She is incredible and I am so lucky to call her one of my very best friends. 💕

She recently sent me this picture of herself in a bookstore where she lives in Toronto, Canada and it was the most awesome full circle of life moment. 📚😊🥳 Incredible things happen when women form true friendships grounded in believing in each other. Karen, thank you for always believing in me 💖

If you haven’t asked one of your friends lately what their crazy dream is, I encourage you to do that this week. Them telling you may be the spark that helps them take the first step towards making it happen.
  • When I was 22, I was very fortunate to meet @KarenZuccala. We worked together at adidas Canada back when adidas owned the snow and outdoor brand Salomon. Karen was the Marketing Coordinator for adidas and I held the same role for Salomon.
    At 22, we knew very little about what our futures would hold but we were definitely determined and regularly shared our goals with each other.

    For the past two decades I’ve watched Karen conquer one professional goal after the next holding senior positions around the world for some of the most recognizable global brands. She is incredible and I am so lucky to call her one of my very best friends. 💕

    She recently sent me this picture of herself in a bookstore where she lives in Toronto, Canada and it was the most awesome full circle of life moment. 📚😊🥳 Incredible things happen when women form true friendships grounded in believing in each other. Karen, thank you for always believing in me 💖

    If you haven’t asked one of your friends lately what their crazy dream is, I encourage you to do that this week. Them telling you may be the spark that helps them take the first step towards making it happen.
  • 5 1 8 minutes ago
  • 7 2 8 minutes ago
  • I present to you !!! The strong women of Team Vision. I am looking for strong dedicated and fearless women who are ready to learn new things and gain healthy habits on the way. Are you down? #strongwomen  #onlinecoach
  • I present to you !!! The strong women of Team Vision. I am looking for strong dedicated and fearless women who are ready to learn new things and gain healthy habits on the way. Are you down? #strongwomen #onlinecoach
  • 0 0 8 minutes ago
  • 👋🏼 howdy bargain Christmas shoppers - I am selling my brand spanking new unused @acta.wear leggings for just £70 including postage! Sadly, they are too small for me and with our imminent trip to Canada there’s no time for me to do an exchange with ACTA. Have a wee look through my stories to see more photos and details ✨ I may even be up for a price negotiation...
  • 👋🏼 howdy bargain Christmas shoppers - I am selling my brand spanking new unused @acta.wear leggings for just £70 including postage! Sadly, they are too small for me and with our imminent trip to Canada there’s no time for me to do an exchange with ACTA. Have a wee look through my stories to see more photos and details ✨ I may even be up for a price negotiation...
  • 6 1 1 hour ago
  • ROCKS.
STORYTELLERS.
LIFE EXPERTS.
WISDOM HOLDERS.
UNCONDITIONAL LOVE-GIVERS.
SELF-SACRIFICERS.
PROVIDERS.
MOTIVATORS.
BACKBONES.
STRENGTH PILLARS.
PRECIOUS GEMS.
TRUE INSPIRATIONS!
DAILY BLESSINGS!
Grandmas.
#WCW
(My two grandmas left & right of me above, @angelaperfetto9 ‘s grandma far right)❤️❤️❤️
  • ROCKS.
    STORYTELLERS.
    LIFE EXPERTS.
    WISDOM HOLDERS.
    UNCONDITIONAL LOVE-GIVERS.
    SELF-SACRIFICERS.
    PROVIDERS.
    MOTIVATORS.
    BACKBONES.
    STRENGTH PILLARS.
    PRECIOUS GEMS.
    TRUE INSPIRATIONS!
    DAILY BLESSINGS!
    Grandmas.
    #WCW
    (My two grandmas left & right of me above, @angelaperfetto9 ‘s grandma far right)❤️❤️❤️
  • 69 18 23 hours ago
  • Feature Friday 🚨🚨!!! Today we are featuring @lovepeople1231. Be sure to follow and check out his work.
  • Feature Friday 🚨🚨!!! Today we are featuring @lovepeople1231. Be sure to follow and check out his work.
  • 12 3 22 November, 2019
  • IT’S FEATURE FRIDAY 🚨🚨!!! We are back with the features! Today we will start off with the very beautiful and stylish woman of God @gerri71! Be sure to check out her page and give her some love! Also, if you would like to be featured, be sure to DM us so we can add you to the list.
  • IT’S FEATURE FRIDAY 🚨🚨!!! We are back with the features! Today we will start off with the very beautiful and stylish woman of God @gerri71! Be sure to check out her page and give her some love! Also, if you would like to be featured, be sure to DM us so we can add you to the list.
  • 20 2 15 November, 2019