Photos and videos from instagram posts tagged with #flexFriday

yetiwyckoff @yetiwyckoff

Pretending I have the energy to keep myself upright still bringing that heat @switchplaygroundnyc #switchplayground #rapper #hiphop #dope #studio #dj #engineer #nerd #edm #flexfriday

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Pretending I have the energy to keep myself upright still bringing that heat @switchplaygroundnyc #switchplayground #rapper #hiphop #dope #studio #dj #engineer #nerd #edm #flexfriday
charlottefitness_ @charlottefitness_

Well it would be rude not to post a selfie on #christmasjumperday πŸŽ…πŸŽ„ . . . . . . . . . . #christmasjumper #christmas #tistheseason #flexfriday #brunette #selfie #fitness #sorrynotsorry #hadtobedone

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Well it would be rude not to post a selfie on #christmasjumperday πŸŽ…πŸŽ„
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#christmasjumper #christmas #tistheseason #flexfriday #brunette #selfie #fitness #sorrynotsorry #hadtobedone
yvonne_thompson15 @yvonne_thompson15

Since 5 different people sent me this and my husband calls me “Lu” It’s of course my favorite. . . . . . . #lulurecruitment #lulurecruitment2019 #fitforareasonnotaseason #fromtheinsideout ❀️ #eatclean #builtnotblessed #lululemon #lift #flex #flexfriday #lululemon

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Since 5 different people sent me this and my husband calls me “Lu” It’s of course my favorite.
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#lulurecruitment #lulurecruitment2019 #fitforareasonnotaseason #fromtheinsideout❀️ #eatclean #builtnotblessed #lululemon #lift #flex #flexfriday #lululemon
renee.fit_ @renee.fit_

Hi πŸ‘‹πŸΌMy name is Renee and for the past several years, I’ve been in love with weight training and (sometimes) cardio. It wasn’t until this last year I realized something was missing in my training. Ive also noticed that often at gyms, people walk in and they MIGHT warm up by walking on the treadmill for a few minutes, doing a few stretches then hitting the weights. If you’re seasoned in fitness, you might even do some activation exercises before you lift. BUT! ☝🏼 What about functionality? Do you often feel stiff? Do you have reoccurring injuries? Do you feel like you work really hard at training a particular area but your results are mediocre? Functional training is a piece of my training I’ve been lacking for a while. When you train for aesthetics, you get so focused on building and burning and don’t realize that an important part of fitness and training is mobility and how your body moves. There are a ton of benefits to functional training including flexibility and coordination, greater muscle memory, better balance and posture, improves range of motion and highlights imbalances and weaknesses. More importantly, functional training can help reduce the risk of injuries AND helps with rehabilitation when you have an injury. There’s a plethora of exercises you can do with minimal equipment, here are just a few that I’ve learned and started incorporating. Side note: competitors - this is an important aspect you’ll want to consider in your training. Just think - better muscle memory, better posture (form) and more range of motion = more muscle/gains. So don’t count it out! Try adding a few of these before your workouts as a warm up. I’ve also tried adding in a few functional explosive movements to get the whole body warmed up which has made a HUGE difference in my lifts as well as HIIT circuits. Okay that’s all the nerdy knowledge for now friends πŸ€“ Happy Flex Friday! - πŸ”Έ one legged side hops to touch (harder than it looks) πŸ”Έ shoulder mobility movement (thanks to an old friend @coachkylehunt for this one) πŸ”Έscapula protraction from push-up stance πŸ”Έelbow to knees burpee πŸ”Έ push up to knee tucks -

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Hi πŸ‘‹πŸΌMy name is Renee and for the past several years, I’ve been in love with weight training and (sometimes) cardio. It wasn’t until this last year I realized something was missing in my training. Ive also noticed that often at gyms, people walk in and they MIGHT warm up by walking on the treadmill for a few minutes, doing a few stretches then hitting the weights. If you’re seasoned in fitness, you might even do some activation exercises before you lift. BUT! ☝🏼 What about functionality? Do you often feel stiff? Do you have reoccurring injuries? Do you feel like you work really hard at training a particular area but your results are mediocre? Functional training is a piece of my training I’ve been lacking for a while. When you train for aesthetics, you get so focused on building and burning and don’t realize that an important part of fitness and training is mobility and how your body moves. There are a ton of benefits to functional training including flexibility and coordination, greater muscle memory, better balance and posture, improves range of motion and highlights imbalances and weaknesses. More importantly, functional training can help reduce the risk of injuries AND helps with rehabilitation when you have an injury. There’s a plethora of exercises you can do with minimal equipment, here are just a few that I’ve learned and started incorporating. Side note: competitors - this is an important aspect you’ll want to consider in your training. Just think - better muscle memory, better posture (form) and more range of motion = more muscle/gains. So don’t count it out! Try adding a few of these before your workouts as a warm up. I’ve also tried adding in a few functional explosive movements to get the whole body warmed up which has made a HUGE difference in my lifts as well as HIIT circuits. Okay that’s all the nerdy knowledge for now friends πŸ€“ Happy Flex Friday! -
πŸ”Έ one legged side hops to touch (harder than it looks) πŸ”Έ shoulder mobility movement (thanks to an old friend @coachkylehunt for this one)
πŸ”Έscapula protraction from push-up stance πŸ”Έelbow to knees burpee
πŸ”Έ push up to knee tucks -
fitfollowerofchrist @fitfollowerofchrist

#wakeupearly and #getafterit on #flexfriday !!!! Been ULTRA busy this week. Good! No matter what, however late #life keeps me up, the alarm stays the same. It’s a constant. Wake up early and get better. #betterthanyesterday every single day. I could wake later, but I would have to sacrifice something. My mornings are for getting closer to God and banging weights and covering all my people with prayers. I won’t miss it. Any of it. Huge shoutout to my amazing yet gypsy souled wife @imready4ever for continuing to help make it all happen each and every day. #teammates Want to do more? Have more time? Discipline. Wake up earlier. Get stuff done. Don’t be wearing a night gown when opportunity knocks. People see the discipline and think it’s a life of constraint. Negative. As @jockowillink says “discipline equals freedom.” Discipline to stay in His word provides spiritual freedom, freedom from bondage and anxiety. Discipline provides freedom of time. Discipline creates Financial freedom. Discipline creates mental freedom and rest. Because you can rest easy knowing things are done. It provides freedom from emotional shackles. #getsome _______ I got asked yesterday “how can you take on more stuff?” And “how are you so dang optimistic and smiling.” I’m not. My human self is very negative, pessimistic and anxious. But each day, I decide to serve The Lord. Not man. He has plans. His plans are greater. Leaning on Him, opens all possibilities. I smile, encourage and uplift others, because that is how I generate my encouragement. That’s what keeps me going. It is actually pretty selfish 🀷🏻‍♂️. I know that if I can brighten others’ days, I will be encouraged. Go out and love people today ________ Great podcast this week from Jocko and @jordan.b.peterson . Fight evil. Find it, capture it and destroy it. Wherever it is. I read excerpts from “cannibal island” when I was police and my goodness. It will make you hate evil. With a passion. Every cop and military person should. It shows just how terrible collectivism can be, especially when headed by evil leaders _______ The last day of the work week to make movement. Let everyone else take a half day

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#wakeupearly and #getafterit on #flexfriday !!!! Been ULTRA busy this week. Good! No matter what, however late #life keeps me up, the alarm stays the same. It’s a constant. Wake up early and get better. #betterthanyesterday every single day. I could wake later, but I would have to sacrifice something. My mornings are for getting closer to God and banging weights and covering all my people with prayers. I won’t miss it. Any of it. Huge shoutout to my amazing yet gypsy souled wife @imready4ever for continuing to help make it all happen each and every day. #teammates Want to do more? Have more time? Discipline. Wake up earlier. Get stuff done. Don’t be wearing a night gown when opportunity knocks. People see the discipline and think it’s a life of constraint. Negative. As @jockowillink says “discipline equals freedom.” Discipline to stay in His word provides spiritual freedom, freedom from bondage and anxiety. Discipline provides freedom of time. Discipline creates Financial freedom. Discipline creates mental freedom and rest. Because you can rest easy knowing things are done. It provides freedom from emotional shackles. #getsome
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I got asked yesterday “how can you take on more stuff?” And “how are you so dang optimistic and smiling.” I’m not. My human self is very negative, pessimistic and anxious. But each day, I decide to serve The Lord. Not man. He has plans. His plans are greater. Leaning on Him, opens all possibilities. I smile, encourage and uplift others, because that is how I generate my encouragement. That’s what keeps me going. It is actually pretty selfish 🀷🏻‍♂️. I know that if I can brighten others’ days, I will be encouraged. Go out and love people today
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Great podcast this week from Jocko and @jordan.b.peterson . Fight evil. Find it, capture it and destroy it. Wherever it is. I read excerpts from “cannibal island” when I was police and my goodness. It will make you hate evil. With a passion. Every cop and military person should. It shows just how terrible collectivism can be, especially when headed by evil leaders
_______

The last day of the work week to make movement. Let everyone else take a half day
celluccismartialarts @celluccismartialarts

Evan you have 10 secs to strike a pose! He starts with that, then a flex and back to that pose! Me still as a feather and that doesn’t happen often! πŸ™ƒ TGIF! Happy Friday Friends! ✨πŸ’ͺ🏻 #flexfriday #happyfriday #hardworkpaysoffs #teamwork #showmewhatyougot #familygoals #fitnessmotivation #fit #fitfam #workout #workhard #goals #fitnessgoals #change #progress #transformation #kickboxing #boxing #training #martialarts #celluccis #cardio #conditioning #strong #strength #happy #confidence #proud #selfdefense #kravmaga

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Evan you have 10 secs to strike a pose!  He starts with that, then a flex and back to that pose!  Me still as a feather and that doesn’t happen often! πŸ™ƒ

TGIF!  Happy Friday Friends! ✨πŸ’ͺ🏻 #flexfriday #happyfriday#hardworkpaysoffs #teamwork #showmewhatyougot #familygoals #fitnessmotivation #fit #fitfam #workout #workhard #goals #fitnessgoals #change #progress #transformation #kickboxing #boxing #training #martialarts #celluccis #cardio #conditioning #strong #strength #happy #confidence #proud #selfdefense #kravmaga
f45_training_airdrie @f45_training_airdrie

Friday!!! 5 AM Grind and the 6 AM Unwind! Fun Fit Friday Crew!!! Have a great weekend everyone!!! . . . . #F45 #FitFam #FlexFriday #FunctionalFitness #TeamTraining #LifeChanging #BreakfastClub

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Friday!!! 5 AM Grind and the 6 AM Unwind!  Fun Fit Friday Crew!!!
Have a great weekend everyone!!!
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#F45 #FitFam #FlexFriday #FunctionalFitness #TeamTraining #LifeChanging #BreakfastClub
tommot800 @tommot800

I did some pressing today but was so focused I didn’t film too much. Strict pressing finally feels like it’s coming back! Went up to 100kg and managed a set of 8, followed by a set of 6 and then 5. I also did 2 reps at 120kg strict. After this I did some snatch dumbbell press and worked up to 50kg on both arms. Finally some flat bench work and did 60kg for 40 reps and 100kg for 20 reps. Felt good today. πŸ‘ #gym #gymmotivation #gymlife #gymrat #fitness #fit #fitnessmotivation #strong #strongman #strongmantraining #strengthtraining #strengthandconditioning #strength #power #powerlifting #powerlifter #shoulderworkout #shoulderpress #chestworkout #chest #chestpumping #beastmode #lifting #weightlifting #weightlifter #flexfriday #absalutegym #gains #personaltrainer #healthylifestyle

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I did some pressing today but was so focused I didn’t film too much. Strict pressing finally feels like it’s coming back! Went up to 100kg and managed a set of 8, followed by a set of 6 and then 5. I also did 2 reps at 120kg strict. After this I did some snatch dumbbell press and worked up to 50kg on both arms. Finally some flat bench work and did 60kg for 40 reps and 100kg for 20 reps. Felt good today. πŸ‘ #gym #gymmotivation #gymlife #gymrat #fitness #fit #fitnessmotivation #strong #strongman #strongmantraining #strengthtraining #strengthandconditioning #strength #power #powerlifting #powerlifter #shoulderworkout #shoulderpress #chestworkout #chest #chestpumping #beastmode #lifting #weightlifting #weightlifter #flexfriday #absalutegym #gains #personaltrainer #healthylifestyle
tyhpotts @tyhpotts

#flexfriday πŸ’ͺ🏻 #model #selfie #love #fashion #atlanta

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#flexfriday πŸ’ͺ🏻 #model #selfie #love #fashion #atlanta
nutritious.gym @nutritious.gym

πŸ‹πŸΌ‍♂️ AMAZING SHOT ! β€΅οΈπŸ‘‰πŸ» @nutritious.gym β €β €β € β €β €β €β €β €β € β‡’ FOLLOW: @nutritious.gym β‡’ FOLLOW: @nutritious.gym β‡’ FOLLOW: @nutritious.gym β‡’ FOLLOW: @nutritious.gym β €β €β € β €β €β €β €β €β € Stay fit, you’re worth it! πŸ’Ž β €β €β € β €β €β €β €β €β € ——————————————————— β €β €β € β €β €β €β €β €β € Credits: DM πŸ“² #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Nutrition #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats

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πŸ‹πŸΌ‍♂️ AMAZING SHOT ! β€΅οΈπŸ‘‰πŸ» @nutritious.gym
β €β €β € β €β €β €β €β €β €
β‡’ FOLLOW: @nutritious.gym
β‡’ FOLLOW: @nutritious.gym
β‡’ FOLLOW: @nutritious.gym
β‡’ FOLLOW: @nutritious.gym
β €β €β € β €β €β €β €β €β €
Stay fit, you’re worth it! πŸ’Ž
β €β €β € β €β €β €β €β €β €
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β €β €β € β €β €β €β €β €β €
Credits: DM πŸ“²
#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Nutrition #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
magnumsupps @magnumsupps

6a. É dia de treinos! #flexfriday com a atleta @kathrynlynnefit. Quer RESULTADOS REAIS? SUPLEMENTOS DE GRAU FARMACÊUTICO! Frete único por 9.99 e mais desconto com o cupom "Brazil". Todos os suplementos de última geração da Magnumsupps disponíveis para o Brasil. #magnumsupps #bert_suppguy #mensphysique #womensphysique #musclecontest #ifbbbrasil #fisiculturismo #musculacao #hardmagnum #nopainnogain #maromba #markuskaulius #fikamonstro #suplementos #nutricionista #personaltrainer #bodybuildingcoach #treinos #semdorsemganho #treinopesado #fibrado #marombeiro #meuovo #esmagaquecresce #treinoanimal #noplano #smartfitalunos

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6a. É dia de treinos! #flexfriday com a atleta @kathrynlynnefit. Quer RESULTADOS REAIS? SUPLEMENTOS DE GRAU FARMACÊUTICO! Frete único por 9.99 e mais desconto com o cupom "Brazil". Todos os suplementos de última geração da Magnumsupps disponíveis para o Brasil. #magnumsupps #bert_suppguy #mensphysique #womensphysique #musclecontest #ifbbbrasil #fisiculturismo #musculacao #hardmagnum #nopainnogain #maromba #markuskaulius #fikamonstro #suplementos #nutricionista #personaltrainer #bodybuildingcoach #treinos
#semdorsemganho
#treinopesado
#fibrado
#marombeiro
#meuovo
#esmagaquecresce
#treinoanimal
#noplano
#smartfitalunos
jessicadabs @jessicadabs

maybe I do workout too much, spend too much money on supplements, stay in and put in work while most people are out partying and get moody when i’m hungry BUT you should see me naked😏 #JessDoIt #FlexFriday

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maybe I do workout too much, spend too much money on supplements, stay in and put in work while most people are out partying and get moody when i’m hungry BUT you should see me naked😏 #JessDoIt #FlexFriday
anytimefitnesspembroke @anytimefitnesspembroke

Happy Fitness Friday! These ladies are here killin it before the weekend, feel the burn with Cycle Fusion! 🚴🏼‍♀️πŸ”₯ #feeltheburn #cycling #cardiosession #weighttraining #preweekendworkout #fitnessfriday #fridayfeels #flexfriday #grouptraining #teamworkout #bleedpurple #strongaf #makehealthyhappen #holidayseason

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Happy Fitness Friday! These ladies are here killin it before the weekend, feel the burn with Cycle Fusion! 🚴🏼‍♀️πŸ”₯#feeltheburn #cycling #cardiosession #weighttraining #preweekendworkout #fitnessfriday #fridayfeels #flexfriday #grouptraining #teamworkout #bleedpurple #strongaf #makehealthyhappen #holidayseason
max_fit_hart @max_fit_hart

#flashbackfriday LEANER AND CLEANER DAYS ✌️BRB, just gotta bring these shoulders and arms upπŸ’ͺ πŸ˜‚Idk if we’ll see this clean face anytime soon tho #flexfriday #flex #abs #aesthetic #throwback #ripped #bodybuilding #growth #mindset #health #fitness #fitnessmodel #model #actor #gains #muscle #bodytransformation #weightloss #bodygoals #goals #geowth #growthmindset #cleaneating #diet #nutrition #maxgains #instafit #dallasfitness #fitspo

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#flashbackfriday LEANER AND CLEANER DAYS
✌️BRB, just gotta bring these shoulders and arms upπŸ’ͺ
πŸ˜‚Idk if we’ll see this clean face anytime soon tho
#flexfriday #flex #abs #aesthetic #throwback #ripped #bodybuilding #growth #mindset #health #fitness #fitnessmodel #model #actor #gains #muscle #bodytransformation #weightloss #bodygoals #goals #geowth #growthmindset #cleaneating #diet #nutrition #maxgains #instafit #dallasfitness #fitspo
brains.and.brawn @brains.and.brawn

All I want for Christmas is a bigger back and bigger glutes 🌲🎁 But those hammies coming in nice πŸ™Œ #brainsandbrawn #flexfriday

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All I want for Christmas is a bigger back and bigger glutes 🌲🎁 But those hammies coming in nice πŸ™Œ

#brainsandbrawn #flexfriday
sabrah1033 @sabrah1033

Didn't get a picture of my chocolate lifestyle mix but the only thing that would make me an even happier thriver would be a breakfast burrito from Filibertos! Lol #FlexOnMyFriends #FlexFriday is here and its gonna be GREAT!

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Didn't get a picture of my chocolate lifestyle mix but the only thing that would make me an even happier thriver would be a breakfast burrito from Filibertos! Lol #FlexOnMyFriends #FlexFriday is here and its gonna be GREAT!
bsdfitness @bsdfitness

Do you struggle with breaking plateaus? - Bands are an amazing way to break those! - Just drop that way toss a band that you will struggle with but can still do with proper form! - Bands will help recruit your fast twitch muscles allowing you to build a stronger more forceful explosive movement!πŸ€“ - Bands also help keep constant tension until a certain point in the eccentric movement! So your eccentric will slowly get easier! - If you want a great way to incorporate bands, read belowπŸ”» - Drop the way to your warm-up preferably and explode the weight up and slowly lower the weight for about 4-6 seconds all while contracting the muscle the entire time( make it seem like your fighting the weight). Once you hit 4 seconds for example explode up! This will limit the rest in the muscle fibers and keep it under tension! - For more great tips feel free to πŸ“² me at anytime! - #1stphormathletesearch #1stphorm #iam1stphorm #legionofboom #chestdayworkout #trainertips #trainingtips #buildabiggerchest #increaseyourbenchpress #benchpresstips #flexfriday

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Do you struggle with breaking plateaus?
-
Bands are an amazing way to break those!
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Just drop that way toss a band that you will struggle with but can still do with proper form!
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Bands will help recruit your fast twitch muscles allowing you to build a stronger more forceful explosive movement!πŸ€“
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Bands also help keep constant tension until a certain point in the eccentric movement! So your eccentric will slowly get easier!
-
If you want a great way to incorporate bands, read belowπŸ”»
-
Drop the way to your warm-up preferably and explode the weight up and slowly lower the weight for about 4-6 seconds all while contracting the muscle the entire time( make it seem like your fighting the weight). Once you hit 4 seconds for example explode up! This will limit the rest in the muscle fibers and keep it under tension!
-
For more great tips feel free to πŸ“² me at anytime!
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#1stphormathletesearch #1stphorm #iam1stphorm #legionofboom #chestdayworkout #trainertips #trainingtips #buildabiggerchest #increaseyourbenchpress #benchpresstips #flexfriday
fullcirclefitandfaith @fullcirclefitandfaith

Chest and triceps workout cut short bc Miracle wanted to hang out. I’ll post the workout I did get to a littler later on πŸ’ͺπŸΌπŸ’š #fitlife #triceps #workout #tricepsworkout #homegym #garagegym #eatclean #fitness #fitfluential #fitnessjourney #healthylifestyle #plantbased #plantpower #selfcare #workoutmotivation #flexfriday

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Chest and triceps workout cut short bc Miracle wanted to hang out. I’ll post the workout I did get to a littler later on πŸ’ͺπŸΌπŸ’š #fitlife #triceps #workout #tricepsworkout #homegym #garagegym #eatclean #fitness #fitfluential #fitnessjourney #healthylifestyle #plantbased #plantpower #selfcare #workoutmotivation #flexfriday
bakari_fit @bakari_fit

Why not flex with your eyes closed.... It's Friday right? πŸ˜‰ #bakari_fit #flexfriday #progress #grinding #gymtime #abs #fitnessmodel #iamthehustle #fitfam #stayfit #✌🏽

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Why not flex with your eyes closed.... It's Friday right? πŸ˜‰#bakari_fit #flexfriday #progress #grinding #gymtime #abs #fitnessmodel #iamthehustle #fitfam #stayfit #✌🏽
andimaree @andimaree

Stop. Breathe. Set down your phone, and live today. . #fridaymood #flexfriday #trainerandi #bepresent #livetoday

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Stop. 
Breathe. 
Set down your phone, and live today. .
#fridaymood #flexfriday #trainerandi #bepresent #livetoday
barneylifts95 @barneylifts95

#flexfriday with my skinny guns in February 2018 Got typhoid the day I reached back home and became even more skinny πŸ˜… Should I go clean shaven ever again? πŸ˜‚ #barneylifts #nevergiveup #extremeweightloss #looseskin #surgery #comebackstronger #youvsyou #scars #abdominoplasty #thermitight #ace #nsca #cpt #cscs #bodybuildingfirstlove #workhard #whateverittakes #believe #dedication #delhi #india #barndoor #focus #goa #throwback

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#flexfriday with my skinny guns in February 2018

Got typhoid the day I reached back home and became even more skinny πŸ˜…

Should I go clean shaven ever again? πŸ˜‚

#barneylifts #nevergiveup #extremeweightloss #looseskin #surgery #comebackstronger #youvsyou #scars #abdominoplasty #thermitight #ace #nsca #cpt #cscs #bodybuildingfirstlove #workhard #whateverittakes #believe #dedication #delhi #india #barndoor #focus #goa #throwback
deezify @deezify

Reindeer Gainz for the Holidayz.β € β € Update on my 2 year old Gainzdeer OG.β € β € The future looks bright or maybe it's just his nose.β € β € https://buff.ly/2G8KOxKβ € https://buff.ly/2HuM1MDβ € .β € .β € #deezify #reindeer #gainz #rudolph #bench #chestworkout #xmasworkout #xmas #fitness #bodybuilding #flex #flexfriday #christmas #reindeergames

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Reindeer Gainz for the Holidayz.β €
β €
Update on my 2 year old Gainzdeer OG.β €
β €
The future looks bright or maybe it's just his nose.β €
β €
https://buff.ly/2G8KOxKβ €
https://buff.ly/2HuM1MDβ €
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#deezify #reindeer #gainz #rudolph #bench #chestworkout #xmasworkout #xmas #fitness #bodybuilding #flex #flexfriday #christmas #reindeergames
supafitmama @supafitmama

Getting my new #strengthtraining program at @bang_fitness this week got me feelin' like Christmas came early!🎁πŸ’ͺπŸ½πŸ˜„ . I really enjoy tackling new movements like this single arm press coach @jeremy.fernandes6 added to the mix. This exercise focuses on anti-rotation in a position that applies directly to sprinting. No party tricks here. Everything we do is designed to get me to the finish line faster!πŸ’¨ . #trackandfield #trainsmart

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Getting my new #strengthtraining program at @bang_fitness this week got me feelin' like Christmas came early!🎁πŸ’ͺπŸ½πŸ˜„
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I really enjoy tackling new movements like this single arm press coach @jeremy.fernandes6 added to the mix. This exercise focuses on anti-rotation in a position that applies directly to sprinting. No party tricks here. Everything we do is designed to get me to the finish line faster!πŸ’¨
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#trackandfield #trainsmart
angie.aldridge @angie.aldridge

Happy Flex Friday!! Have a great day everyone πŸ’•πŸ’ͺ🏻 #teamkaboam #flexfriday #bodybuilding #tbt #figure #girlsthatlift #ontariomuscle

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Happy Flex Friday!! Have a great day everyone πŸ’•πŸ’ͺ🏻 #teamkaboam #flexfriday #bodybuilding #tbt #figure #girlsthatlift #ontariomuscle
nmjcchristmas100 @nmjcchristmas100

Flex Friday! A strong body is not made in comfort. @physique_god_apparel

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Flex Friday! A strong body is not made in comfort. @physique_god_apparel
troydwallace @troydwallace

Happy #flexfriday ya’ll! Here’s a killer superset for ya! Dumbbell Lateral Raises to Front Raises Then immediately jump on over to Iso Bicep curls. Repeat for 4 more sets! Fun fact: most of the time while it looks like I’m listening to hardcore stuff. It’s most of the time actually showtunes! 😬😁 #thefitactor #fitfam #actorslife #nycactor #arms #buildyaboulders

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Happy #flexfriday ya’ll! Here’s a killer superset for ya! 
Dumbbell Lateral Raises to Front Raises

Then immediately jump on over to Iso Bicep curls. Repeat for 4 more sets! 
Fun fact: most of the time while it looks like I’m listening to hardcore stuff. It’s most of the time actually showtunes! 😬😁 #thefitactor #fitfam #actorslife #nycactor #arms #buildyaboulders
iron_barbie_girl @iron_barbie_girl

South Burlington purple jungle didn't know what hit 'em😜 #TricepsBiggerThanYourBoyfriend

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South Burlington purple jungle didn't know what hit 'em😜 #TricepsBiggerThanYourBoyfriend
isaacredditt @isaacredditt

Pro tip do the muscle group you love on the last day of the week! It’ll make you get there vs trying to hit legs at the end 🀦🏻‍♂️ #flexfriday #mytriesbiggerthenyours #lovingmorninglifts

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Pro tip do the muscle group you love on the last day of the week! It’ll make you get there vs trying to hit legs at the end 🀦🏻‍♂️ #flexfriday #mytriesbiggerthenyours #lovingmorninglifts
drob36 @drob36

When it’s Friday and you realize Christmas break is one week away. πŸ˜πŸŽ„πŸ€™ (& when your scrolling through your phone and see IG hasn’t seen πŸ“Έ from past shoots 😎)

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When it’s Friday and you realize Christmas break is one week away. πŸ˜πŸŽ„πŸ€™ (& when your scrolling through your phone and see IG hasn’t seen πŸ“Έ from past shoots 😎)
enzosfitmama @enzosfitmama

When those quads are poppin! 😏 #quadsfordays #thickfitchick

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When those quads are poppin! 😏 #quadsfordays #thickfitchick
fit_milkshake @fit_milkshake

#legday on #flexfriday No weights today all hit and abs... My poor legs are sore from #shaunt workout all week long so today on leg day I was like πŸ˜©πŸ˜› lol... swipe➑️➑️➑️ to see 3 of the 4 hit component workouts. Ab workout was side planks. πŸ™ŒπŸ½πŸ™ŒπŸ½ . . . #homeworkout #deepfocus #womenempowerment #latinasbelike #stepcardio #fitnesslove #wellnesscoach #shaunt #latinastrong #liift4 #believeinyourself #officer #skinnytea #waisttrainer #dietpills #latinas #fabdiets #latinaonthemove #momlife #singlemoms #latinagirl #latinapreneur #collegemom #madeformore #conquer #inspiring #bodyby_mac

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#legday on #flexfriday No weights today all hit and abs... My poor legs are sore from #shaunt workout all week long so today on leg day I was like πŸ˜©πŸ˜› lol... swipe➑️➑️➑️ to see 3 of the 4 hit component workouts. Ab workout was side planks. πŸ™ŒπŸ½πŸ™ŒπŸ½ .
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#homeworkout #deepfocus #womenempowerment #latinasbelike #stepcardio #fitnesslove #wellnesscoach #shaunt #latinastrong #liift4 #believeinyourself #officer #skinnytea #waisttrainer #dietpills #latinas #fabdiets #latinaonthemove #momlife #singlemoms #latinagirl #latinapreneur #collegemom #madeformore #conquer #inspiring #bodyby_mac
jlj1323 @jlj1323

On Fridays I sometimes take awkward selfies and flex #flexfriday #fitmom #fitat40plus #sayiwont #dowork #cantstopwontstop #npcwomensphysique

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On Fridays I sometimes take awkward selfies and flex #flexfriday #fitmom #fitat40plus #sayiwont #dowork #cantstopwontstop #npcwomensphysique
christina_shep_pt @christina_shep_pt

Flexing because it's Friday. So why not?? πŸ’ͺ🏻😜 No makeup and a roll outta bed kind of picture, but it's all good. ❀️ Eat the food πŸ•πŸ£πŸ₯’πŸ₯—, build the muscleπŸ’ͺπŸ»πŸ‹πŸ»‍♀️. . . . . . . . . . . . #flexibledieting #iifym #iifymgirls #macros #ifitfitsyourmacros #eattogrow #girlswholift #powerlifting #gains #girlswithmuscle #fitfood #flexibledieter #carbsafterdark #strongnotskinny #nutrition #iifymwomen #foodisfuel #carbs #protein #girlswhopowerlift #girlsthatlift #girlgains #abs #shredded #igfitness #garagegym #gymshark #gymsharkwomen #strengthtraining #flexfriday

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Flexing because it's Friday. So why not?? πŸ’ͺ🏻😜
No makeup and a roll outta bed kind of picture, but it's all good. ❀️
Eat the food πŸ•πŸ£πŸ₯’πŸ₯—, build the muscleπŸ’ͺπŸ»πŸ‹πŸ»‍♀️. .
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#flexibledieting #iifym #iifymgirls #macros #ifitfitsyourmacros #eattogrow #girlswholift #powerlifting #gains #girlswithmuscle #fitfood #flexibledieter #carbsafterdark #strongnotskinny #nutrition #iifymwomen #foodisfuel #carbs #protein #girlswhopowerlift #girlsthatlift #girlgains #abs #shredded #igfitness #garagegym #gymshark #gymsharkwomen  #strengthtraining #flexfriday
onerockfit @onerockfit

First chalk-up in months. ☺️ it’s the little things... #deadlift #flexfriday #compounds #backatit #powerbuilder #recovery

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First chalk-up in months. ☺️ it’s the little things...#deadlift #flexfriday #compounds #backatit #powerbuilder #recovery
jadcrnogorac @jadcrnogorac

Give the gift of FITNESS! TO YOURSELF OR SOMEONE ELSE! . 🎁CHRISTMAS SPECIAL🎁 πŸ‘‰5 personal training sessions for the price of 4 in my #HALIFAX location only! πŸ‘‰includes personal private 1 on 1 sessions πŸ‘‰partner training πŸ‘‰small private group training max 4 people. πŸ‘‰LIMITED SPACES AVAILABLE ! πŸ“± 902 880 3705 πŸ“§ Jad@jadfit.com #personalttainer #fitness #flexfriday #merrychristmas #happynewyear #health #workoutmotivation #fitover40 #exercise #Halifax #halifaxnoise #positivevibes #healthylifestyle

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Give the gift of FITNESS! 
TO YOURSELF OR SOMEONE ELSE! .
🎁CHRISTMAS SPECIAL🎁 πŸ‘‰5 personal training sessions  for the price of 4 in my #HALIFAX location only! πŸ‘‰includes personal private 1 on 1 sessions πŸ‘‰partner training πŸ‘‰small private group training max 4 people. πŸ‘‰LIMITED SPACES AVAILABLE ! πŸ“± 902 880 3705
πŸ“§ Jad@jadfit.com

#personalttainer #fitness #flexfriday #merrychristmas #happynewyear #health #workoutmotivation #fitover40 #exercise #Halifax #halifaxnoise #positivevibes #healthylifestyle
breebeebee @breebeebee

I still flex like a girl 🀷🏼‍♀️ #habitsdiehard #yxe #fitnessgirl #flexfriday

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I still flex like a girl 🀷🏼‍♀️ #habitsdiehard #yxe #fitnessgirl #flexfriday
kaylakregel @kaylakregel

For those of you who asked, no weights are coming with me to Florida 😩 • • So for sure took advantage and did shoulders today πŸ’ͺ🏼 • Tune in for other no equipment workouts that are apart of my Netflix of workouts!! Pumped to do something different. Anyone else traveling over the holidays? • Where is everyone going? • Need workout ideas? Nutrition hacks for traveling? Comment below and I’ll give you some advice! • • #flexfriday #shoulderday #noweights #travelforwork #floridabound #nutrtioninairports #ilovetotravel #givemesun #happyandhealthy

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For those of you who asked, no weights are coming with me to Florida 😩
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So for sure took advantage and did shoulders today πŸ’ͺ🏼
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Tune in for other no equipment workouts that are apart of my Netflix of workouts!! Pumped to do something different. Anyone else traveling over the holidays?
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Where is everyone going?
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Need workout ideas? Nutrition hacks for traveling? Comment below and I’ll give you some advice!
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#flexfriday #shoulderday #noweights #travelforwork #floridabound #nutrtioninairports #ilovetotravel #givemesun #happyandhealthy
jsfitfactory @jsfitfactory

The true way to be humble is not to stoop until you are smaller than yourself, but to stand at your real height against some higher nature that will show you what the real smallness of your greatness is @aschmohl @jj.henry.39 #bodybuilding #wpd #physique #fitmom #womensphysique #liftheavyshiteveryday #fithappens #muscleswagg #npc #girlswholift #thickfit #itsgametime #fitness #nextlevelshit #girlswithmuscle #gaintrain #trainharderthanme #figure #ifbbpro #behumble #flexfriday

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The true way to be humble is not to stoop until you are smaller than yourself, but to stand at your real height against some higher nature that will show you what the real smallness of your greatness is

@aschmohl @jj.henry.39 
#bodybuilding #wpd #physique #fitmom #womensphysique #liftheavyshiteveryday #fithappens #muscleswagg #npc  #girlswholift #thickfit #itsgametime #fitness  #nextlevelshit #girlswithmuscle #gaintrain #trainharderthanme #figure #ifbbpro #behumble #flexfriday
domi_fitnesslife @domi_fitnesslife

#flexfriday Baby πŸ’ͺ😘

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#flexfriday Baby πŸ’ͺ😘
dance2fitwithcarley @dance2fitwithcarley

Try this 30 minute upper body burn!! I did it yesterday, and I am definitely feeling it in my shoulders!! **link in bio** @katmusnifitness #flexfriday

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Try this 30 minute upper body burn!! I did it yesterday, and I am definitely feeling it in my shoulders!! **link in bio** @katmusnifitness #flexfriday
marquismuscle @marquismuscle

Awesome session with @kmsuperiorfitness this girl literally is a dream to work with. Never questions the plan, always delivers, never moans and always wants to learn. - When you get to work with someone like this results come naturally. So excited for the rest of her offseason. Her instructions over Christmas are to EAT. - βœŒπŸΌπŸ†

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Awesome session with @kmsuperiorfitness this girl literally is a dream to work with. Never questions the plan, always delivers, never moans and always wants to learn. -

When you get to work with someone like this results come naturally. So excited for the rest of her offseason. Her instructions over Christmas are to EAT. - βœŒπŸΌπŸ†
undoubtable.ace_trains @undoubtable.ace_trains

We all have a version of ourselves that we have yet to met , keep digging. #Dynamic #Flex #Flexfriday #gentlemen #style #fitfam #positivevibes #goodvibes #fridaymotivation #eatright #train #outwork #alpha #gym #boxing #mma #study #body #mind #spirit #think #read #focus πŸ‹πŸΎ‍β™‚οΈπŸ™πŸΎπŸ’ͺ🏾πŸ₯ŠπŸ‘ŠπŸΎβœπŸΎ • • • •• Mind then body

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We all have a version of ourselves that we have yet to met ,  keep digging.  #Dynamic #Flex #Flexfriday #gentlemen #style #fitfam #positivevibes #goodvibes #fridaymotivation #eatright #train #outwork #alpha #gym #boxing #mma #study #body #mind #spirit #think #read #focus πŸ‹πŸΎ‍β™‚οΈπŸ™πŸΎπŸ’ͺ🏾πŸ₯ŠπŸ‘ŠπŸΎβœπŸΎ
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Mind then body
detour_athletics @detour_athletics

πŸ’ͺ🏾Flex FridayπŸ’ͺ🏾 . . ▢️For Time◀️ . . 100 x Dumbbell Bench Presses @ 75% of your 🚺🚹 Body Weight . . ➑️➑️every drop = 5 x Strict Pull-ups and 10 x Hammer Curls . . #flex #flexfriday #train #detour

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πŸ’ͺ🏾Flex FridayπŸ’ͺ🏾
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▢️For Time◀️
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100 x Dumbbell Bench Presses @ 75% of your 🚺🚹 Body Weight .
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➑️➑️every drop = 5 x Strict Pull-ups and 10 x Hammer Curls .
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#flex #flexfriday #train #detour
a_pro_s2 @a_pro_s2

Well well well. I’m sure we all have that one workout that we don’t enjoy so much, due to it being our weakest area. . I’d like to introduce you to mine. The lovely preacher curls. My biceps are one of my weakest muscles. . Why? Apparently I incorporate more shoulders than bicep in this particular workout, which obviously I am not benefiting from- unless i’m wanting shoulder growth ha. . Here’s to making myself enjoy them from here on out. Find what you’re bad and and improve on it. Thank you @beardedbrawn23 for killing me and teaching me, Much appreciated. Only our first lift, but not our last. . Step 1: Sit down on the preacher curl machine. Choose the weight you want to use.. . Step 2: Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position ( ladies, yes it is more comfortable with our chest higher above/on the pad, but you’re truly not getting the full benefit from the workout at this point).. . Step 3: Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second.. . Step 4: Lower the handles back to the starting position; inhaling as you do so. Step 5: Repeat for the number of reps in your set #dominateyourlife #photooftheday #npcfigure #s2factionistas #s2faction #houseofpaingym #npcfigure #npc #knowledge #growth #dedication #determination #positivity #gym #fit #fitness #fitnessgirl #fitnessmotivation #fitgirls #girlswholift #bicepworkout #instagood #instadaily #flexfriday

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Well well well. I’m sure we all have that one workout that we don’t enjoy so much, due to it being our weakest area. .
I’d like to introduce you to mine. The lovely preacher curls. My biceps are one of my weakest muscles. .
Why? Apparently I incorporate more shoulders than bicep in this particular workout, which obviously I am not benefiting from- unless i’m wanting shoulder growth ha. .
Here’s to making myself enjoy them from here on out. Find what you’re bad and and improve on it. Thank you  @beardedbrawn23 for killing me and teaching me, Much appreciated. Only our first lift, but not our last.
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Step 1: Sit down on the preacher curl machine. Choose the weight you want to use.. .

Step 2: Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position ( ladies, yes it is more comfortable with our chest higher above/on the pad, but you’re truly not getting the full benefit from the workout at this point).. .

Step 3: Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second.. .

Step 4: Lower the handles back to the starting position; inhaling as you do so.

Step 5: Repeat for the number of reps in your set

#dominateyourlife #photooftheday #npcfigure #s2factionistas #s2faction #houseofpaingym #npcfigure #npc #knowledge #growth #dedication #determination #positivity #gym #fit #fitness #fitnessgirl #fitnessmotivation #fitgirls #girlswholift #bicepworkout #instagood #instadaily #flexfriday
jeepyjozi @jeepyjozi

"there’s people in the world that are jealous of success. don’t even second guess yourself, step or get left” #livefree #frontendfriday #macmiller

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"there’s people in the world that are jealous of success. don’t even second guess yourself, step or get left” #livefree #frontendfriday #macmiller
khris_garcia_integral_trainer @khris_garcia_integral_trainer

Some pad work train. πŸŒ• There's no off seasson, because your metabolism never go on holidays πŸŒ‘ . . . #amcardio #amtraining #muaythai #fighting #fight #train #trainhard #motivation #flexfriday #fit #stayfit #staystrong #stayhealthy #health #healthy #healthylifestyle #fitspo

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Some pad work train. πŸŒ• There's no off seasson, because your metabolism never go on  holidays πŸŒ‘ .
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#amcardio #amtraining #muaythai #fighting #fight #train #trainhard #motivation #flexfriday #fit #stayfit #staystrong #stayhealthy #health  #healthy #healthylifestyle #fitspo
fleurdelizfit82 @fleurdelizfit82

#flexfriday and #Fbf coincide today! 1 year ago I joined the BodySolutionz to be rebranded #biggboss lifestyle. Today major health breakthrough I’ve been striving for during the last 3 years! Boom! •••••••••••••••••••••••••••••••••••••••••••• #teambiggboss #fitness #npc #figure #ifbb #gym #goals #blessed #strong #coffeeovercardio #makeithappen #improvementseason #smilewithyourheart

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#flexfriday and #Fbf coincide today! 1 year ago I joined the BodySolutionz to be rebranded #biggboss lifestyle. Today major health breakthrough I’ve been striving for during the last 3 years! Boom! •••••••••••••••••••••••••••••••••••••••••••• #teambiggboss #fitness #npc #figure #ifbb #gym #goals #blessed #strong #coffeeovercardio #makeithappen #improvementseason #smilewithyourheart
lizshealthyjourney @lizshealthyjourney

Whew! My legs are DEAD after this lower body workout! 😳 In the beginning of my journey, I used to actually skip leg day because I always thought it was going to be too hard for me. But now I know I’m stronger and I can do hard things! So push through those doubts and do the things you always thought you couldn’t do. Because we are all so much stronger than we think we are! ☺️πŸ’ͺ

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Whew! My legs are DEAD after this lower body workout! 😳 In the beginning of my journey, I used to actually skip leg day because I always thought it was going to be too hard for me. But now I know I’m stronger and I can do hard things! So push through those doubts and do the things you always thought you couldn’t do. Because we are all so much stronger than we think we are! ☺️πŸ’ͺ
strongher.fitness @strongher.fitness

She may have Betty Davis eyes, but how big are her biceps? Happy Flexmas everyone! πŸŽ„πŸŽπŸ’ͺ

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She may have Betty Davis eyes, but how big are her biceps?
Happy Flexmas everyone! πŸŽ„πŸŽπŸ’ͺ
yoga_laferte @yoga_laferte

16 de Diciembre TALLER METODO MARIA MAGDALENA Magdalena viene a través del Método Magdalena y sus símbolos con los que se realiza la sanación, ella se integrara a tu ser en cada una de las terapias que realices. Temario - Historia de Magdalena. - Cómo trabajar tus miedos y enfrentarlos. - Cómo recuperar tus herramientas de poder. - Trabajo en pareja aplicando la terapia entre los participantes - Protocolo, Terapia paso por paso. - Iniciación del Método. - Práctica de la sanación. Se entrega Certificación y manual Duración: 10 am hasta 19:30 hrs Facilitador: Mauricio Astorga Gallardo ( Maestro Reiki Usui- Péndulo Hebreo- Registro Akhasicos Angelicales- Radiestesia- Metodo Magdalena). Intercambio Energético: $ 85.000 pesos Incripciones y Reservas en: Wathapp: +56990520047 Correo: yogalaferte@gmail.com Solicita los datos al +56990520047 para realizar la reserva de tu cupo. Abono :30.000 Comentario: taller método magdalena #maria #terapias #spiritual . . . . . . . . . . . #terapias #spiritual #TFLers #20likes #purnayoga #flexfriday #laferte #yogaeveryday #yogalife #igyogachallenge #igyoga #igyogafamily #shanti #flexible #flexiblility #chile #yogachallenge #asanas #namaste #laferteinstructora #yogalaferte #yoga #pranayama #veg #ñubleregion #hapiness #peace #sport #yogalaferte #magdalena #maria

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16 de Diciembre 
TALLER METODO MARIA MAGDALENA 
Magdalena viene a través del Método Magdalena y sus símbolos con los que se realiza la sanación, ella se integrara a tu ser en cada una de las terapias que realices.

Temario - Historia de Magdalena.
- Cómo trabajar tus miedos y enfrentarlos.
- Cómo recuperar tus herramientas de poder.
- Trabajo en pareja aplicando la terapia entre los participantes
- Protocolo, Terapia paso por paso.
- Iniciación del Método.
- Práctica de la sanación.

Se entrega Certificación y manual
Duración: 10 am hasta 19:30 hrs

Facilitador: Mauricio Astorga Gallardo
( Maestro Reiki Usui- Péndulo Hebreo- Registro Akhasicos Angelicales- Radiestesia- Metodo Magdalena). Intercambio Energético: $ 85.000 pesos

Incripciones y Reservas en:
Wathapp: +56990520047 
Correo: yogalaferte@gmail.com 
Solicita los datos al +56990520047 para realizar la reserva de tu cupo. 
Abono :30.000
Comentario: taller método magdalena 
#maria #terapias #spiritual
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#terapias #spiritual #TFLers #20likes #purnayoga #flexfriday #laferte #yogaeveryday #yogalife #igyogachallenge #igyoga #igyogafamily #shanti #flexible #flexiblility #chile #yogachallenge #asanas #namaste #laferteinstructora #yogalaferte #yoga #pranayama #veg #ñubleregion #hapiness #peace #sport  #yogalaferte #magdalena #maria
yuliana_schneider @yuliana_schneider

That smell of toasted bread with ghee butter will definitely wake you up and if you spread some cottage cheese 🀀 that first bite will get you all the energy you need to kick your Friday right πŸ‘ŒπŸ» . . Happy Friday and go shine your light ⭐️✨. . . . . . . . . . . . . . . . . . . . #breakfast #saludable #protein #preworkout #cleaneating #lifestyle #eatclean #training #foodie #healthy #friday #fitgirl #fitness #fitfam #fitfood #igers #motivation #following #foodandwine #eeeeeats #flexfriday #fitnessjourney #fitnessmotivation #healthyfood #fall #fitspo #recipe #dailyfoodfeed #yummy #wellness

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That smell of toasted bread with ghee butter will definitely wake you up and if you spread some cottage cheese 🀀 that first bite will get you all the energy you need to kick your Friday right πŸ‘ŒπŸ» .
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Happy Friday and go shine your light ⭐️✨.
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#breakfast #saludable #protein #preworkout #cleaneating #lifestyle #eatclean #training #foodie #healthy #friday #fitgirl #fitness #fitfam #fitfood #igers #motivation #following #foodandwine #eeeeeats #flexfriday #fitnessjourney #fitnessmotivation #healthyfood #fall #fitspo #recipe #dailyfoodfeed #yummy #wellness
the_fit_philosopher_82 @the_fit_philosopher_82

Shape check in: Current body weight: 147.6 Kcal/ 5.1 Caloric tdee: ~4kcal • Approximately 2 months have passed since my first competition. I’ve gained roughly 8lbs. Lean bulking is a little faster this time as I’m eating round 80gfat a day. • After I hit about 150 I’ll pull back the fat intake to roughly 50-60gfat daily. • While lean bulking may take longer, it aides because I’ll be relatively hard the whole time making the cutting process much shorter. • Thoughts? Suggestions? Leave a comment! • #teamshape #shape #checkin #bodybuilding #nattybodybuilding #flex #fit #fitness #legs #chest #back #biceps #abs #quads #hamstrings #sidechest #triceps #flexfriday

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Shape check in: 
Current body weight: 147.6
Kcal/ 5.1
Caloric tdee: ~4kcal
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Approximately 2 months have passed since my first competition. I’ve gained roughly 8lbs. Lean bulking is a little faster this time as I’m eating round 80gfat a day. •
After I hit about 150 I’ll pull back the fat intake to roughly 50-60gfat daily.
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While lean bulking may take longer, it aides because I’ll be relatively hard the whole time making the cutting process much shorter.
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Thoughts? Suggestions? Leave a comment!
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#teamshape #shape #checkin #bodybuilding #nattybodybuilding #flex #fit #fitness #legs #chest #back #biceps #abs #quads #hamstrings #sidechest #triceps #flexfriday
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