#workout fotos und videos

Solid test day with some new names going up on the board. Almost an all 7ft broad jump leader board now. Some great split squat effort and loved watching these athletes figure out the triple jump to get some big numbers! Keep it going ladies! #newpr #trainer #training #athlete #volleyball #softball #coach #gym #gymowner #exercise #broadjump #splitsquat #workout #recordsweremeanttobebroken
You start fitness to build a body but end up building a life. 
#fitnessplaza #thefitnessplaza #gym #workout #backworkout #lehighvalleygym #lehighvalleygyms #allentown #allentowngym #allentownfitness #lehighvalleyfitness
#Repost @itaipavanutri with @kimcy929_repost
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Nosso atleta @henriquegarcez_ levando os melhores suplementos para manter sua alta perfomance!!! #jiujitsu #mma #mmafigher #train #workout #fit #suplementos #jiu #jiujitsulifestyle #treino
👣 I’ve noticed lately that my content/interactions have really been seeing the negative effects of instagram’s ever so changing algorithms. If you enjoy Fit Whitt It content, please turn on your notifications to stay in the loop! There will be updates that I don’t want you all to miss in the upcoming weeks. Sending so much love. — Whitt 👣
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#spring  #exercise #fitness #blackgirlfitness #girlsthatlift #mealpreps #fitnessjourney #portioncontrol #body #weightlossjourney  #wellness #fitnessblog  #fitnessblogger #weightloss #blackgirlsworkout #workout #fruit #vegetables #realfood #nogymnoproblem #circuit #selflove #applewatch #motivation #selfcare
This girl is bad to the BONE 🦴, just look at those shoulders🔥 she is owned by @stronglinebullies 😎 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 -
Follow Us @thebullygeneral and hashtag #thebullygeneral ✅
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Tag a friend 🐶
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🔥Don’t forget to turn those notifications on so you don’t miss a beat when we post 🔥

#americanbully #bullies #pitbull #pitbullsofinstagram #lasvegas #bodybuilding
#muscle #puppies #cute #instadog #fitness #luxury #bullybreed #bestbullyfeatures #bullypedia #bullyinstagram #bullymagazine #bullymax #dogs #dogsofinsta #bodygoals #shredded
#beautiful #workout #abkc 
#dontbullymybully #animal #goals
Fitness Goals.....no matter the obstacle!
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#fitness #blackgirlsworkout #tuesday #workout #obstacles #weightlosstransformation
20 years in the health and wellness industry and NOTHING has even remotely compared to the integration of these products!  Science is constantly evolving....do not be left behind with inferior products! #NaturalHealth #FunctionalMedicine #Health #wellness #preventative #recovery #workout #supplements #vitamins #science #evidencebased #nutritionalsupplements #customizedvitamins #DNA #askmehow #travel #lifestyle #freedom #fitness #fitspo #success #entrepreneur #mindset #motivation #leadership #inspire #educate
Haven’t posted a pole pic in while , but loved this pose , so here  it is ,  Pole slit fierceness haha 😊😊.
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#pole #polefitness #fitness #workout #lifestyle #fun #stretching #flexibility #flex #studio #tlv #telaviv #strength #poledancer #dancer #express #pose #live #nevergiveup #beyourself #poledance #poledancing #israel #israeli #live #motivation #fierce
Hoje é dia da minha princesa!!! Que Jesus siga te abençoando, meu amor de filha, companheira, amiga, amorosa e divertida! Te amooo tanto... 🎈😍😘❤️❤️❤️
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💪️ #Fitgirl #fitfam #toptags #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #muscles #strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile
Wer würde wem in einem 1 vs 1 besiegen (Markiert)
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Folgt uns gerne.
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#ufc#mma#boxing#bjj#kickboxing#jiujitsu#muaythai#wrestling#fitness#bellator#martialarts#fight#fighter#gym#karate#champion#mixedmartialarts#mmafighter#training#conormcgregor#motivation#workout#wwe#sport#khabibnurmagomedov#knockout#judo#fighting#grappling#bhfyp
Happy Tuesday!!!!🥳 Here I have provided a picture with ab progress and my awkward arm that wasn’t flexing , just chilling there lol. If you swipe, you can see the ab workout I did today after Arms, Shoulders, & Back. I usually do this core routine after arm day. ❗️IMPORTANT TOPIC❗️: 🌟Sports Bras🌟 I purposely wore this sports bra today because IT IS TOO SMALL. Look at how some parts are bulging or falling out. Your sports bra shouldn’t be too loose where your baggage is jumping around...but it also shouldn’t be so tight that it leaves marks on your skin. The fit should be snug. I’d also recommend having at least 3 sports bras if you can. One to wear, one in the wash, one ready to go. You should treat your sports bra like a pair of running shoes — they only last so long. Depending on your level of activity, it would be beneficial to replace your sports bra every 6mo-1yr. The elasticity wears out over time and it won’t protect your 🍈’s too much once it does. It’s important to know what kind of sports bra works for you - light impact (yoga, low aerobic activity), moderate impact (biking, jogging, weights, etc), or high impact (running, soccer, HIIT, etc). It may also vary depending on how much support you PERSONALLY need — everybody is different😋 Having a good sports bra is really important because your 🍈’s only have so much “elasticity”. Exercising without one can break down your connective tissue and causing sagging or pain😵 This is just a really revised version of all the information you could learn about the importance of sports bras. I learned this through my training at Fleet Feet where one of my duties was helping fit people for bras.🤠💋
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Ignore: #fitness #weights #arms #legs #armday #legday #gym #fit #gymshark #food #meal #heathy #healthyliving #back #chest #workout #workouts
I'm not sure where I found this one, but I did 😂😂😂 Left- 15stone plus

Right- NOW. 
#slimmingworldmember #slimmingworldcommunity #slimmibgworldplan #weightlossuk #weightlossdiet #weightlossideas #workout #transformationfriday #transformationchallenge #transformationtuesday #facetoface #loss #wedding #slimmingworld #blog #foodie
CLIENT(S) SPOTLIGHT 🔥🔥🔥
Obsessing over these results right now!!! Jennifer Thomas, her mom & her dad all started keto a little over 2 weeks ago & are KILLING it!!! 💪🏼 They follow the plan to a T, they ask all the right questions, & are making the most out of their meal plans!! They’ve all tried keto before, but something just wasn’t right. They knew that something wasn’t right about eating cheese & bacon all the time, what we call “dirty keto” but they knew their bodies responded well to NO carbs/sugars!! So we dialed in their keto specific to their bodies! But better yet, we switched it up to HEALTHY KETO. 👏🏼👏🏼👏🏼 No cheese, no bacon, & look at this movement!!! Their energy levels are HIGH, working out constantly & feeling amazing! 🔥🔥 Not everybody can be on the same plan, you have to listen to YOUR body, remember what works for one, might not work for you but there is a plan for you! We can help you find it! Schedule a meal plan today for FREE at nutrishoproseville.com !!! 💪🏼💪🏼💯 #preworkout #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfan #legionofboom #gains #bulking @nutrishopusa
Sunday Morning tennis crew....inspired by an epic Wimbledon!!....and keeping strong in the LA heat 🔥 .
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#la #tennis #tenniscoach #loangeles #westhollywood #wimbledon #training #motivate #workout #coach #uspta #ptr #lta #tennisforlife @ryanmaryclark @golsonduvall @caryfukui @esther.eve
鍛錬
昨日も最高でした
楽しすぎ
今日も頑張ろう
#moyabrand 
#最家ぶらんど 
#柔術 
#寝技 
#鍛錬 
#稽古
#ブラジリアン柔術 
#練習 
#筋肉 
#筋トレ 
#ワークアウト 
#フィットネス 
#ダイエット 
#有酸素運動 
#jiujitsu 
#jiujitsulifestyle
#bjj 
#brazilianjiujitsu 
#jiujitsulife 
#grappling 
#nogi 
#training 
#fitness 
#workout 
#judo 
#wrestling
Intense Boulder Shoulder Session from a few months back 💥
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Haven’t been recording as much lately bc I haven’t been training as much as I’d like and when I do get time in the gym I like to focus on getting a good pump rather than taking videos. I have a ton of “old” unseen content that should keep you fed until I’m able to record new stuff for you guys!
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Delt Workout✅:
1️⃣:Seated Army Press
2️⃣: Dumbbell Front Raises 
3️⃣: High Row (Cable)
4️⃣: Lateral Dumbbell Raises 
5️⃣: CrossBody Reverse Fly(Cable)
6️⃣: Reverse Fly(Pec Deck) •
Give this a try on your next shoulder day and your guaranteed a nasty pump 🔥#
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Don’t forget to bookmark and tag your gym buddy!
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#fitness #igfitness #virginiabeachfitness #onelifefitness #onelifenorfolk #onelifeprincessanne #gym #bouldershoulders #shoulderworkout #delt #training #workout #personaltrainer #grind #fitnessmotivation #physique #ifbb #ocb #ocbbodybuilding #bodybuilding #bodybuilder #gymfreaks #strength
💥 TRY THIS EFFECTIVE BODY WEIGHT EXERCISE TO STRENGTHEN YOUR UPPER BODY,  CHALLENGE YOUR CORE, AND HELP IMPROVE FLEXIBILITY. 
The INCH WORM is a fantastic exercise to incorporate into your fitness routine.

Especially if you are pressed for time, need something efficient yet effective and doesn’t require any equipment.

1️⃣To perform, get into a full plank position with hands directly over your shoulders. 
2️⃣ While keeping the core engaged, inch your feet up towards your hands while raising the hips.

3️⃣ Once the feet are inches forward, walk your hands out and lower the hips back down to neutral position.

4️⃣ Repeat the movement for desired number of reps or time.

Not sure if you’re ready for Inch Worms? No sweat... Shoot me a DM. I’ve got over 20 years of experience helping people find exactly what they need based on the goals they are trying to accomplish.

#Journeytofit #Gainzville #Fitnessfam #Workout #Musclegains #Musclemass #Gotothegym #Preworkoutsnack #Jacked #Strengthandconditioning #Personaltrainer #Weightgain #weightlosscoach #fatlosstips #fatlossjourney #dietcoach #fitness #fitspo #fitnesslifestyle #leanerforlife #diet #fatlosscoach #onlinecoach #physiology #dietstartstomorrow #flexibledieting #musclefood #healthyme #weightlossgoal #weightlossdiet
I never leave home without one of these. Being hangry in LA traffic is no joke. See how @arbonne compares to the other brands! 🤩 & thanks to @katterracina for the amazing visual 💚 Let me know if you’d like to order these or get more info!
The Mauritian on a mission is back! @shomiefitness might have been on holiday for a while but she still beasts a workout #proudcoachmoment
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#ポートレート #ポートレートモデル #ポートレート女子 #写真好きな人と繋がりたい #ポートレート部 #被写体モデル #被写体なります #ケツスタグラム #タビジョ #旅モデル #旅行好きな人と繋がりたい #カメラマンさんと繋がりたい #ポートレートしま専科 #カメラマン募集 #おしゃれさんと繋がりたい #撮影依頼募集中 #tokyo #model #photography #workout #kickboxing #japan #portraitphotography #yolo #portrait #tattoo #居酒屋 #酒
Gliding through the week like ⛷⛸
Happy Wednesday team 👊🏼
#TEAMTRAININGLIFECHANGING ❤️💙
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#F45training #f45mascot #functional #workout #gym #training #teamtraining #trainingbuddy #lifechanging #love #happy #strong #abs #muscle #lean #inspiration #instagood #instafit #fitfriends #instahappy #fitchicks #fitness #exercise #gains #weights #cardio #f45challenge
Security Camp 
SICHERHEIT IN DE kurz ( ISS )

Nicht reden machen💪Das Limit bist du❗ ___________________________________________________➡️International Security Service⬅️ __________________________________________________➡️Einfach MACHEN ❗
➡️Das LIMIT bist du ❗
➡️Lerne dich selbst zu SCHÄTZEN ❗
➡️Jeder einzelne von uns ist auf seine Art und Weise WERTVOLL ❗
➡️Du selbst hast es jeden Morgen in der Hand was du aus deinem Tag bzw. Leben machst ❗

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#247bodyforge #fitness #fitnesspaar #fitpaar #nopainnogain #gymcouple #gohardorgohome #workout #fitcouple #gymmotivation #polska #deutschland #bodybuilding #transformation #herbalife #herbalifepolska #herbalife24 #herbalifedeutschland #beastmode #fitlife #gymvideos #homegym #homestudio #fitnesslife #gym #fitnessaddict #bodybuildingmotivation #muscle #instafit #getfit
Shape check ✅ Tuesday workout ✅ Hit glutes and Quads ✅ 19 days to bring this physique of mine down 🤨 #Tuesday #Workout #FitMom #SOTD #Shape #XFrame #Work #Push #Motivated
💡 Feature Spotlight 💡

Imagine being able to share your workouts publicly with a unique, generated link? 👀

With TrackMyLift - you'll be able to do just that! Have a workout you want to share with friends in a group chat or on time of your social media sites? Hit the share button and our app will automatically generate a unique link for you and copy it for you ready to share! ☑️ The share functionality gives you the ability to publicly share a chosen workout so as long as someone has your unique link, they'll be able to see the info! 💥

Excited? TrackMyLift goes live and release date will be in August 2019 ◀️◀️ #trackmylift #workout #workouttracker #workoutscheduling #gymroutine #gym #weights #trackyourworkouts #app #developmentupdate #development #software #softwaredevelopment #webdevelopment #webdeveloper #gymtracker #gymshark #fitness #fitnesstracker #weightstracker
2nd bootcamp of the day 😁😅💪🏼 Loved it this evening. There were over 100 people & it was insane. •
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@bootcampattulleys #TheBootCamper #BenHulmeFitness
#workout #workoutmotivation #fitness #fitspo #bootcamp #feelinggood #weightloss #weightlossjourney #weightlosstransformation #toneup #slimmingdown #applewatch #apple #burnthefat #getfit #motivation #strong #active #fit #motivation
Tren memes on another level lately 🤷🏻‍♂️
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Hit us up for professional anabolic coaching ⁣
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If you're interested click the Link in our Bio to Join our Free Anabolic Advice Group and access to safe clean products!⁣⁣⁣⁣⁣⁣⁣
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Tags: #steroids #bodybuilding #fitness #gym #motivation #workout #fit #health #fitnessmotivation #fitfam #muscle #training #fitspo #gymlife #fitnessmodel #healthy #lifestyle #strong #instagood #fitnessaddict #cardio #diet #body #abs #eatclean #bodybuilder #gains #exercise #getfit #shredded
Some of my fave back exercises lately. I’ve been getting a crazy pump. Still working on improving my strength. 
Your back is supper important because it helps a lot with your posture. Since you can’t typically see your back people forget to train it. In reality you should be training it more frequently than the muscles you can see! Always remember mind to muscle connection when training your back as well to get an effective workout. 
1️⃣ 3x8 pull ups 
Great way to start warming up your back for your workout 
Super set with 
2️⃣3x8 neutral grip pull up 
3️⃣3x10 bent over, over hand barbell rows- great at targeting those stubborn mid lat muscles 
4️⃣3x10 resistance band rear felt flys into 10 scapula retractions- super great for posture!!!
5️⃣3x8 heavy dumbbell curls- hold weight so pinky is in the middle. Start in a neutral position with palms inwards. Curl weights up, once past 90° start rotating wrists outwards to end the curl with your pinky up. This targets the hole bicep and takes strain out of your grip. 
Hope you enjoyed! Love ya lots! 
#workout #fitness #motivation #upperbody #backworkout #posture #gymshark #flexleggings #fitgirl #girlswholift #girlswothmuscles #tonedback #alaninutrition
Dinner time
I WILL NOT GIVE UP 👏👏👏 No matter how hard I struggle, or how many times I fall down, I REFUSE TO GIVE UP ON MYSELF 😤. This workout was awesome 🔥 I’m going to be sore tomorrow 😂
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1️⃣ 180 Squat Jumps x20 
2️⃣ Sumo Squats with Weight ( I used a 15 lb ball) x15 
3️⃣ Burpee Box Jumps x10 (these are tough so pace yourself 😝) 4️⃣ Weighted Bridges (I used a 15lb ball)  x15 
5️⃣ Snap Jump Step Ups x20 (10 each side) 
6️⃣ Crab Walk ( I used a 15lb ball) x20 
7️⃣ Sumo Squat with Double Pulse (I used a 25lb weight)  x 15
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 #workout #workoutmotivation #health #fitness #fitnessmotivation #fitfam #fitnessinspiration #fitnessjourney #fitgirls #abworkout #fitnessgirl #healthylifestyle #healthylife #healthyliving #healthyhabits #bbg #bbggirls #bbgcommunity #popteamepic #kaylaitsines #bodypositivity #anime #weightloss #weightlossjourney #weightlossmotivation #weightlossinspiration #workoutvideos #exercises
Happy hump day 🐪 .
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It’s no secret that I absolutely love sweets, so to be able to find recipes that allow me to make treats without all the added sugar! These delicious looking slices are the monster cookie bars by @thebigmansworld pretty quick and easy to make as well! Let me know if you try them! .
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Tonight will be my first night back at the gym after having 2 days off being sick, and it’s a Fit class (Hiit) and I’m scared 😟 wish me luck!
Every Tuesday and Thursday from 6:30-7:15 we offer a HIIT Bootcamp class! There is no membership required to join this class just show up with $10 and hop in! Great for all ages and fitness levels! Message us for more details!
😬😬And this is what happens when you take nearly a week off from the gym to travel...
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Day 1 was more like a torture session than a quick workout... but, I didn’t die... •
And I’m better because of it.
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Day 1 or 1 day?
🌠 PREHAB or REHAB, take your pick 🌠 🏃🏽PREHAB: A proactive approach to injury prevention. 🤕 REHAB: A reactive approach to return your body back (hopefully) to it's original condition. 
It's super easy to push health to the wayside when you're feeling great. It's much more challenging to pick up the pieces after all hell has broken loose. 😬

Get ahead of your health. Stuff is going to go awry for all of us at some point. Build a strong foundation now to make life easier down the line. 🌟 2 days per week of whole body resistance training (1 set of 10 reps per exercise) is enough to preserve and possibly increase bone density & improve overall strength. 🔬 Focus on:

Core
Stability
Balance
Mobility
Strength 👊🏽💥 Any questions? Comment below 👇🏽 or dm 🤙🏽✌🏽
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#approachfitness #chicagopersonaltrainer #streeterville #goldcoast #rivernorth #neweast #lakeshoreeast #lakevieweast #gymtime #workout #fitfam #fitover40 #aarp #prehab #rehab #maestroshowuptoblowup
“You look sweaty” 
That’s because I am now fuck off -

What else would I go to the gym for? Remember the gym isn’t a fashion parade, most who step in the gym are there to better their self and be the best version of their self. There’s only a small minority that treat it like a pissing contest and they aren’t highly regarded in society trust me.
Some girls carry make up in their purses!  I carry prepped food and cutlery!!🤣🤪
🔥 READY 🥊2🥊 R U M B L E 🔥
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LAST DAY “Fight Camp LA” !!!
@mannypacquiao lookin INCREDIBLE as we got in our last conditioning workout before 
Camp heads to Vegas for “Fight Week”😲🙏
BEYOND GRATEFUL for training & runnin with the pack throughout this camp🙏🥊
Special thanks to : @mannypacquiao @arnoldgonzalez.ag @itsjamesfox @ab_lopez96 @ernel.fontanilla for the added push , encouragement & TEAMWORK😤🤙🏽🎁
5 days TILL FIGHT NIGHT BABY!!!
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🥊”TAG” 3 peeps that are BIG part of your TEAM!!!🥊
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#success #dedication
Green 💚 
#health#fitness#fit#toptags#fitnessmodel #fitnessaddict#fitspo#workout#bodybuilding #cardio#gym#train#training#photooftheday #health#healthy#instahealth#healthychoices #active#strong#motivation#progress #determination#lifestyle#diet#getfit #cleaneating#eatcleaning#exercise...............😘#health#fitness#fit#toptags#fitnessmodel #fitnessaddict#fitspo#workout#bodybuilding #cardio#gym#train#training#photooftheday #health#healthy#instahealth#healthychoices #active#strong#motivation#progress #determination#lifestyle#diet#getfit #cleaneating#eatcleaning#exercise
#fit #kickboxing #fights #travel #golfswing
#Waterfall #thaiboxing #boxing #mma 
#new #karate #mountain #fitness #bodybuilding
#instalove #fun #streetphotography #sixpack #instacool
#workout #masouleh
#muaythai#お洒落さんと繋がりたい #きれい #ゴルフ

#팔로우#모델  #abs
«ℕ𝕠 𝕙𝕒𝕪 𝕟𝕚𝕟𝕘𝕦𝕟𝕒 𝕗𝕠́𝕣𝕞𝕦𝕝𝕒 𝕤𝕖𝕔𝕣𝕖𝕥𝕒. 𝕃𝕖𝕧𝕒𝕟𝕥𝕒 𝕡𝕖𝕤𝕒𝕤, 𝕖𝕟𝕥𝕣𝕖𝕟𝕒 𝕕𝕦𝕣𝕠, 𝕪 𝕒𝕡𝕦𝕟𝕥𝕒 𝕒𝕝𝕥𝕠.»
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#model #muscle #abs #mensfashion  #gymrat #fitness #fitnessmodel #male #nudemale #fitnessaddict #nudemalemodel #men #fitnessmotivation #bodybuilding #malenudeart #photoshoot #nudemales #nude #photooftheday #gym #gymmotivation #gymtime #instafit #aesthetics #motivation #workout #gymfit #physique #fitspo #gymlife
#fit #kickboxing #fights #travel #golfswing
#Waterfall #thaiboxing #boxing #mma 
#new #karate #mountain #fitness #bodybuilding
#instalove #fun #streetphotography #sixpack #instacool
#workout #masouleh
#muaythai#お洒落さんと繋がりたい #きれい #ゴルフ

#팔로우#모델  #abs
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Live life with passion and a vision; walk by FAITH and not by SIGHT. .
Live your dreams! 🌞
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#love #fitness #sandiego #fitfam #lifestyle #fitnessmotivation #physique #training #amazing #nature #animals #follow #cute #instagram #instagood #photooftheday #beautiful #happy #smile #family #passion #fit #athlete #gym #gains #workout #grind #dedication #motivation #inspiration
"I wish I hoped a lot less. I wish I could cut out my terrible mess. I wish I could hate you and be lost anywhere. I truly wish you were gone and I didn't care. One nightmare turned to a lot. Against myself I every day fought. I tried to forget but it all turned to a bad game. Because I knew I was alone with my shadows, with all my pain. Here I'm alone, soon mental and insane. The most fucked up thing is that I have myself to blame"
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Amazing photo 📸 taken by: eric_ruth_less
☀️🌿🌹🥀🌴✨🌺 ________________________________________________

#fitfam #gymgirl #love #brunette #travelling #girls #workout #naturelover #sunrise #fitnessgirl #inkedgirls #naturephotography #fitgirl #swedishgirl #travelgram #photography #quote #blonde #like4like #austria #beautiful #goodmorning #norway #newyork #california #losangeles #gothenburg #stockholm #australia #sunset
Cuz when I look at you I can see an angel in your eyes.
I Know Who I Am. 
When I Look In The Mirror, 
I See Me.  #A1
#HealthOverWealthApparelCo ™ 🍎👕💲
Whatever You Are, 
Be A Good One.

#HealthOverWealthApparelCo ™ 🍎👕💲
Smiling to hide the massive chafing going on under those darn jeans. 😬
Countdown ✨
시원하게 비오는날! 기분좋은 수요일 화이팅!!
What do you eat before bed
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Remember, I have a whole vid on this topic on YouTube (link in bio👆🏼) for those interested in graphs & links to the papers
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Contrary to what most people believe, a meal 1-4hrs pre-bed can actually be beneficial for several reasons
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Sleep: A carb rich meal in the 1-4hrs pre-bed has shown to improve sleep quality (Porter & Horne 1981).This is primarily as a result of carbs playing a role in increasing free tryptophan concentrations (Fernstrom & Wurtman1971) which have shown to have direct effects on sleep producing an increase in rated subjective sleepiness & decrease in total wakefulness (Hartmann1982, Silber &Schmitt 2010)
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Diet adherence: A pre-bed meal has actually shown to be BENEFICIAL for weight loss (Sofer et al 2011, Sensi & Capani 1987, Keim et al 1997) mostly as a result of increasing diet ADHERENCE & making it easier for participants to adhere to sustaining a kcal deficit required to lose weight (Hill et al 2012) ie. you’re more satiated before bed thus reduce the likelihood of raiding the cookie jar & wiping out your deficit
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Extra: With the addition of protein to a pre bed meal you can allow for an additional stimulation of MPS & though TOTAL daily protein intake is what is most important when seeking to gain LBM (Bosse et al 2012) the timing/frequency of protein feeding still does play a role (tier 3 of the nutritional pyramid of priorities) & studies have shown pre bed protein ingestion to improve overnight MPS (Trommelen & van Loon 2016) thus, in the long run *potentially improving skeletal muscle adaptations to training
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What about fat gain? Carbs after 6pm don’t get stored as fat (Sofer et al 2011). Time of day doesn’t dictate whether your lose/gain weight, total daily kcal intake does (Romieu et al 2017) thus if kcals are in check, carbs after dark will simply contribute to your daily total
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See pic for some good meal ideas: Priority should be protein & carbs while keeping fats low as fats have shown to negatively influence sleep time (Grandner et al 2010). Also be sure that a) it isn’t a HUGE meal & b) its low in liquid as those will disrupt sleep & have you running to the toilet during the night
Make sure they mention me....for the next Century!
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Last Gymshark post I swear👀 While I absolutely LOVED this weekend, and I definitely needed the break away from the gym/tracking my food and just letting my hair down💁🏻‍♀️ I’m super happy to be back in my routine! Leg workout smashed yesterday, abs and cardio ticked off today and hitting my cals to a T✔️ Gonna drag myself to the gym for 7am tomorrow to get my upper body in💪🏻 ⁣⁣
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PS if you haven’t seen it yet my mini Gymshark vlog is up on my YouTube channel (link in bio), would love if you could show it some love and maybe a like/comment🥰♥️⁣⁣
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