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Back to eating more clean food today after going crazy this weekend 🤪 My mind needed to be soothed after my super long cutt 😅 Feels good to not constantly obsess, wake up in the middle night and dream about food 💭 Time to get back to a more healthy physique, put on mass and build more strength 💪🏻
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#buildyourbody #newgoals #girlinbulkmode #timeforgains #getstronger #gymismytherapy #workonthatbody #girlbulk #questfitnessteam #fitnessblogger #bulkseason #bulkmode
Back to eating more clean food today after going crazy this weekend 🤪 My mind needed to be soothed after my super long cutt 😅 Feels good to not constantly obsess, wake up in the middle night and dream about food 💭 Time to get back to a more healthy physique, put on mass and build more strength 💪🏻 . . . . . . #buildyourbody  #newgoals  #girlinbulkmode  #timeforgains  #getstronger  #gymismytherapy  #workonthatbody  #girlbulk  #questfitnessteam  #fitnessblogger  #bulkseason  #bulkmode 
Monday Motivation with my one & only training partner @optimistpride Day 3!  Years ago I taught him well 😁In the past couple days he has made me proud. He knows how to work in a zone frame.  We both know how to zone together, sync workouts, listen to our own individuals beats, we kill the streets & we do all of this in silence 👏🏽👏🏽👏🏽 Thus results in gains. 😁 If I could give one sentence of advice to making gains in the gym it would be STOP TALKING!!! Pet peeve of mine. I'm so thankful everyday for headphones loud enough to drown out the crowd. It blows my mind how many "Gym Athletes" stand around the gym talking about what they are about to do, or what they've already did. 👍 Zip it & put it in the work. Talking about whatcha doing is not as beneficial as doing what you are going to do. Get it Done!! Focus! #toughlove #mondaymotivation #timeforgains #timeforcoffee #tonicisellcproduction #tonicisellc #inseasonnow #athletes #summerstage
Monday Motivation with my one & only training partner @optimistpride Day 3! Years ago I taught him well 😁In the past couple days he has made me proud. He knows how to work in a zone frame. We both know how to zone together, sync workouts, listen to our own individuals beats, we kill the streets & we do all of this in silence 👏🏽👏🏽👏🏽 Thus results in gains. 😁 If I could give one sentence of advice to making gains in the gym it would be STOP TALKING!!! Pet peeve of mine. I'm so thankful everyday for headphones loud enough to drown out the crowd. It blows my mind how many "Gym Athletes" stand around the gym talking about what they are about to do, or what they've already did. 👍 Zip it & put it in the work. Talking about whatcha doing is not as beneficial as doing what you are going to do. Get it Done!! Focus! #toughlove  #mondaymotivation  #timeforgains  #timeforcoffee  #tonicisellcproduction  #tonicisellc  #inseasonnow  #athletes  #summerstage 
Really proud of the shape I brought to this show, and so incredibly grateful to everyone who helped me get to this point. 💜💜💜
From last weekend's show to now I managed to drop 3 pounds, improved my posing, and I believe I also improved my stage presence and poise. 😘
Between getting the flu and severely bruising my foot, I did not have an ideal prep.  I would have loved to have been leaner, but I definitely enjoyed both shows and made some pretty great connections.
🙌🙌🙌 Thank you so much to my coaches @jacquespitcher and @krispitcher for guiding me through this prep and sharing in my excitement for the future.
The best is yet to come!!!
Really proud of the shape I brought to this show, and so incredibly grateful to everyone who helped me get to this point. 💜💜💜 From last weekend's show to now I managed to drop 3 pounds, improved my posing, and I believe I also improved my stage presence and poise. 😘 Between getting the flu and severely bruising my foot, I did not have an ideal prep. I would have loved to have been leaner, but I definitely enjoyed both shows and made some pretty great connections. 🙌🙌🙌 Thank you so much to my coaches @jacquespitcher and @krispitcher for guiding me through this prep and sharing in my excitement for the future. The best is yet to come!!!
Stop talking about it and start doing it💪💪💪—@znizami33  #india #calcatta #thegymfather #thebossclassic2018 #mensphysique #onesidewinner #oneverystage#followforfollow #always #winner #fitnessmotivation💪 #bigchange#timeforgains #life #iwillbeback #modal #bodytransformation #gym💪 #lifestyle👌 #noattitude😎😎 #power🍗👌💪 #onegoal #success #support😊 #family❤️ #friendships😎 #inshaaallah #nevergiveup💪💪💪💪 @schwarzenegger @ronniecoleman8 @philheath @kaigreene @mensphysiquepic @jeff_seid @jaycutler @sangram_chougule_official @sahilkhan @tomocoleman @hanyrambod @fitnesslopehs @beingsalmankhan @justin.wessels @jaycutler @ulissesworld @thegoodquote @jeremy_buendia @natashaclarke_icnpro @maxthebody @harminder_dulowal @big_ramy @luckylibra213 @jeremypotvin_
Stop talking about it and start doing it💪💪💪—@znizami33 #india  #calcatta  #thegymfather  #thebossclassic2018  #mensphysique  #onesidewinner  #oneverystage #followforfollow  #always  #winner  #fitnessmotivation 💪 #bigchange #timeforgains  #life  #iwillbeback  #modal  #bodytransformation  #gym 💪 #lifestyle 👌 #noattitude 😎😎 #power 🍗👌💪 #onegoal  #success  #support 😊 #family ❤️ #friendships 😎 #inshaaallah  #nevergiveup 💪💪💪💪 @schwarzenegger @ronniecoleman8 @philheath @kaigreene @mensphysiquepic @jeff_seid @jaycutler @sangram_chougule_official @sahilkhan @tomocoleman @hanyrambod @fitnesslopehs @beingsalmankhan @justin.wessels @jaycutler @ulissesworld @thegoodquote @jeremy_buendia @natashaclarke_icnpro @maxthebody @harminder_dulowal @big_ramy @luckylibra213 @jeremypotvin_
I love days off during the week... Now it’s gym time with @streetfit_ 
#yesplease #chestworkout #backworkout #spring #finallytheweatherisnice #swolemates #timeforgains #putinwork #gymrats #yyc #fitfam #fitlifestyle #gettingthatsummerbody #brunette #happy #humpday🐫 #wegotthis
It never gets easier you just get Stronger 💪🏻 #TimeForGains —————————————————-
#Bodybuilding #Bodybuilder #poser #Gains #Dedication #Fit #fitness #Poolside #Waterbaby #blue #Sunkissed #Instagram #Instagood #instamood #instadaily #igers #photooftheday #photography #picoftheday #potd
With my wolf pack😎

Time to exhale the negatives & inhale some positive vibes...🤟 Lemme detoxify myself🍹

Sometimes unexpected injuries may set me apart from my goals...but that ain't gonna stop me now... #abs #gym #workout #offseason
#muscular #mutant #eatyourfood #realfood #caloriessurplus #timeforgains #protein #beef 
#WaitFortheDrop 🔥
#TeamBeastBrothers 💪
Fitcon in the books! Had a great time meeting some amazing athletes and inspirations of mine. Always love spending time with @ifbbheatherdees she is not only my amazing coach but has become one of my best friends and mentor. Tatum is slightly obsessed with her!😂😂 We got to meet @danalinnbailey and @killrobbailey who have been a huge inspiration of mine from day one. Super down to earth and awesome people! When I found out they were coming I knew I had to meet them. 😍 Then on to @whitneyjones_ifbbpro you guys I just watch her compete and win in the Arnold not knowing she had a torn ACL! She is absolutely an inspiration and just as amazing in person! So kind and just when I think I got in this sport to late... ha think again! She is pure motivation and proof that I’m too old is just an excuse I’m making for myself. Thank you for the words of advise and motivating me to keep going. 😘 The hubby got to meet one of his favorite players @poemans_dream. Stupid chiefs trading him but he was super cool and yes just as big in person. Meeting @jaycutler was a dream. I mean it’s not everyday you get to meet Mr. Olympia let alone take a picture with him. He was super cool and I was kind of intimidated not gonna lie! Huge shout out to my teammate @biglilred29 for taking 3rd and 4th in her classes! Way to kill it girl! Keep working! And another huge shout out to my girl @vavoomvscfit for taking 5th in her masters class for bikini in a stacked line up! Proud of you girl!

#fitconutah #teamdees #dowork #watchmework #ontothenextone #yesimcompetingagain #timeforgains #cominginhot #waitforit #workforit #overallhereicome #thisisfigure
Fitcon in the books! Had a great time meeting some amazing athletes and inspirations of mine. Always love spending time with @ifbbheatherdees she is not only my amazing coach but has become one of my best friends and mentor. Tatum is slightly obsessed with her!😂😂 We got to meet @danalinnbailey and @killrobbailey who have been a huge inspiration of mine from day one. Super down to earth and awesome people! When I found out they were coming I knew I had to meet them. 😍 Then on to @whitneyjones_ifbbpro you guys I just watch her compete and win in the Arnold not knowing she had a torn ACL! She is absolutely an inspiration and just as amazing in person! So kind and just when I think I got in this sport to late... ha think again! She is pure motivation and proof that I’m too old is just an excuse I’m making for myself. Thank you for the words of advise and motivating me to keep going. 😘 The hubby got to meet one of his favorite players @poemans_dream. Stupid chiefs trading him but he was super cool and yes just as big in person. Meeting @jaycutler was a dream. I mean it’s not everyday you get to meet Mr. Olympia let alone take a picture with him. He was super cool and I was kind of intimidated not gonna lie! Huge shout out to my teammate @biglilred29 for taking 3rd and 4th in her classes! Way to kill it girl! Keep working! And another huge shout out to my girl @vavoomvscfit for taking 5th in her masters class for bikini in a stacked line up! Proud of you girl! #fitconutah  #teamdees  #dowork  #watchmework  #ontothenextone  #yesimcompetingagain  #timeforgains  #cominginhot  #waitforit  #workforit  #overallhereicome  #thisisfigure 
She’s a little snug but the excitement is real 😍 #newtoy #girlswholift #treatyoself #fitfam #fitgirls #newrackwhodis #timeforgains #homegym
Never give up on what you really want 🙌💭💪❤️ #getbackintoit #toomuchfood #timeforgains #gymprogress #motivation
From 90kg in December 2016 to 
83.7kg on 3rd of April 2017 to 
64.2kg on 2nd of April 2018

Lost almost 20kg in a year but I gained a serious shirt and short tan. Got a bit more belly fat to lose but I’m happy with where I am in my fitness journey.

#weightlosstransformation #timeforgains #betterlatethannever
From 90kg in December 2016 to 83.7kg on 3rd of April 2017 to 64.2kg on 2nd of April 2018 Lost almost 20kg in a year but I gained a serious shirt and short tan. Got a bit more belly fat to lose but I’m happy with where I am in my fitness journey. #weightlosstransformation  #timeforgains  #betterlatethannever 
Volume Up! 🔊 
Who else is in a food coma after the long weekend? 🙋 Time to get back into training!!! See you tomorrow Epic peeps!! 👊💪🙌 #timeforgains #foodcoma #longweekend #timetotrain #mondaymood #gymmotivation #gym #trainingday
Today starts month number 8 of my #fitnessjourney. With this month I’m cutting the #cardio down and focusing more of my energy on #weighttraining. I’ve lost all the #weight I wanted to lose now it’s time to #tone and put on some #leanmass. Thanks to everyone’s encouragement throughout this process!
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#weightloss #fit #fitbit #fitfam #weightlossjourney #timeforgains #gains #lesscardio #moreweight #doyouevenliftbro #timetolift
Stage pics 👆

Jag har tränat hårt, följt planen skaffat gymkort från norr till söder. ✈
Ätit kalla matlådor ovan molen och pressat mig själv till en form jag aldrig haft tidigare.
Jag är stolt över mig själv och det finns mycket att förbättra,  men först ska kroppen få återhämta sig #timeforgains 🍑😜 Stort TACK till miss coach @angelicaenberg som planerat, stöttat och peppat mig under den här tiden 🌟

I'll be back 💃

#Teamsportcenterövik ✨
#sportcenterövik 
#bikinifitness
Stage pics 👆 Jag har tränat hårt, följt planen skaffat gymkort från norr till söder. ✈ Ätit kalla matlådor ovan molen och pressat mig själv till en form jag aldrig haft tidigare. Jag är stolt över mig själv och det finns mycket att förbättra, men först ska kroppen få återhämta sig #timeforgains  🍑😜 Stort TACK till miss coach @angelicaenberg som planerat, stöttat och peppat mig under den här tiden 🌟 I'll be back 💃 #Teamsportcenterövik  ✨ #sportcenterövik  #bikinifitness 
Recovery is key to muscle growth 🔑👌🏽💪🏽 and @redcon1 has got the best supplements like grunt to help 💪🏽🙏🏽 link and code in bio 💪🏽
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#recovery #swoldier #swoleisthegoal #timeforgains #gymtimeallthetime #gogetit #aminoacids #redcon1 #rivalstrong
And just like that the opens are over for another year. We hope you are all walking away feeling like you gave it your all. 
Now it's time to work on those strength gains, with proper nutrition to bring you back into action! What's your goal for the next 12 months?

#rightontarget #targetnutrition #crossfitopen #crossfitopen2018 #overforanotheryear #timeforgains #strength
Painted 1/3 of my house in two days and just finished taking my exam for hopefully a PT cert! Time to get to work!!!!!
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#housework
#toomuchrest
#ptcertification 
#timeforgains
#thatwallwasbrown
#homedecor
#makeitelrk
#neverquit
Putaaaiiiiinnn 😍😍😍😍😍😍 ❤❤❤❤❤
#timeforgains
Putaaaiiiiinnn 😍😍😍😍😍😍 ❤❤❤❤❤ #timeforgains 
Let's keep this consistent.... Real results in a week💜👑 Let's Go!!! 🍵🍃 .....Want to lose 5lbs in 5 days DM me how
#blessed #weightlossjourney #2018weightloss #iasotea #totallifechanges #queen #30303challenge #jointhechallenge #lose5lbsin5days #loseweight #weightloss #timeforgains #linkinbio
Snow on the first 2 days of spring... that’s wild and the gym was closed however had to get a workout in. Me being the smarty pants that I am decided to workout in the snow (not my brightest ideas) it was slippery and icy and cold. It’s okay though, was a good time regardless. 
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#spring #snowing #gainpost #curls #outdoors #photography #fitfam #fitness #fitnessmotivation #pump #arms #biceps #plates #pumpingiron #arnold #livinglikelarry  #winter #cold #outsideworkout #workout #work #grindneverstops #training #vsco #cold #ican #therock #rockclock #timeforgains #yeti
Snow on the first 2 days of spring... that’s wild and the gym was closed however had to get a workout in. Me being the smarty pants that I am decided to workout in the snow (not my brightest ideas) it was slippery and icy and cold. It’s okay though, was a good time regardless. ______________________________________________________ #spring  #snowing  #gainpost  #curls  #outdoors  #photography  #fitfam  #fitness  #fitnessmotivation  #pump  #arms  #biceps  #plates  #pumpingiron  #arnold  #livinglikelarry  #winter  #cold  #outsideworkout  #workout  #work  #grindneverstops  #training  #vsco  #cold  #ican  #therock  #rockclock  #timeforgains  #yeti 
Tonight I meal prepped. Blanched asparagus salad with a lemon, Parmesan and shallot dressing. Turkey meatballs served over whole wheat pasta in a homemade marinara sauce. Roasted chicken with roasted purple potatoes and mashed sweet potatoes. Lots of fruit and veggies cleaned and ready to snack and add carbs/greens as needed for meals following workouts. #RPStrength #RPLife #Cut1 #enjoyingcarbswhileihavethem #timeforgains #domesticgoddesslevelexpert #ialsoboughtthreejarsofpickles
Me? Born in the 80’s? Why, yes, yes I was!! What gave it away? Lol 😂 🙌🏽😜📸🕹📹🎞📞📼#80sbaby #whoswithme #80srock #tuesdaymotivation #music #workout #timeforgains #doyou #bestself #smile
Judging by the amount of daylight these days, I’d say summer is coming.  But from the emptiness of the gym... it may be a groundhog moment... six more weeks of off-season.  #timeforgains #leanoutforsummer #muscle #silverdaddy #fitover50 #ptown #ptownmuscle
Or they get together with the others and hate on you😂😂😂 #losersclub #dooshbag #notimeforbullshit #notimeforwasters #timeforgains #showloveeveryday
Love this olive crew t from @alphalete great material and the size fits like a glove. Definitely need to get more. Highly recommend 👍👍 go give them a look. #mensphysique #fitness #ironaddict #gymlife #alphalete #tattoo #gorilla #beastmode #timeforgains #gainstrain #workhard #progress #nolimits #nextlevelshit
Leg day erryday well for a while anyway 😂 Turns out vacuuming can be dangerous! 
Just a minor set back! Now my sights are on season B 26 weeks to go!  keeping positive everyday 🙌🏻 one positive thing I didn’t realise how much I can do with my left hand 👌🏻
#rotatorcuff#legday#erryday#seasonb#compprep#minorsetback#timeforgains#strength#postive#mindset#testing#patience#sling#recovery#🙌🏻
Looking forward to getting back into the @lmotionstudios gym tomorrow! Got to get back to practicing my handstands, my ring work and then some upper body hypertrophy with some added core work. But now for our Monday night feeding at @chicagoribshack with @threadgold90 🐷 #foodtime #gains💪 #bringonthegains #calisthenics
Looking forward to getting back into the @lmotionstudios gym tomorrow! Got to get back to practicing my handstands, my ring work and then some upper body hypertrophy with some added core work. But now for our Monday night feeding at @chicagoribshack with @threadgold90 🐷 #foodtime  #gains 💪 #bringonthegains  #calisthenics 
Chest flys are super good for the pecs. 
How to get the best chest activation?

Retract your shoulder blades and keep your shoulders down. 
Concentrate on bring the elbow together rather than the hands.

Caution; this will burn!
Chest flys are super good for the pecs. How to get the best chest activation? Retract your shoulder blades and keep your shoulders down. Concentrate on bring the elbow together rather than the hands. Caution; this will burn!
Finally finished my cut, time to start bulking and build up some muscle and strength (took long enough) #progress #timeforgains #hopefullynottoofatafterthis #finally #timetoeat #bulking #strength #fitness
Im happy to be back at the gym!
#gym #gymmotivation #fittness #timeforgains #heatlh #photooftheday
Almost that season 👌🏾😝 #tbt #hotshorts #overkneeboots #denim #bodysuit #bodygirl #milf #timeforgains
8 Years ago to today. Still cant believe i wemt from 275 to 175 in this long. And thats with gaining and losing weight. Feels damn good. Now to start hitting the gym
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#feelgoodaboutyourself #weightloss #fattosemigoodlooking #feelsgood #nolongerafatkid #gymtime #timeforgains #needtogetbackintoit
6 months after the delivery of our newest addition to our family #fitmom #fitmoms #fitwife #workinghardforit #timeforgains #buildabooty
#transformationtuesday 🤗 it's a feel good moment when you see 2 photos taken almost a year apart and you can see how your hard work is paying off. 
#timeforgains #healthyandhappy #summerready #healthy #healthymom #fitmommy #gym #gymaholic #gymjunkie #gymrat #instagym #instafit #putinwork #immyownmotivation #hubbysmybiggestfan #soretodaystrongtomorrow #bulking #momof3 #positivevibes #instgram #instagood #instadaily #eatright #iamspartan
My surgeon told me I’m cleared to return to the gym at 6 weeks...I’ve been counting down the days...today is exactly 6 weeks so guess where I’ll be today #timeforgains #thecomeback #slowlybutsurely #wontbeeasy #noexcuses #makeithappen #goals💪 #gymrat
On Thursday I had surgery on my spine, C6 & C7 to replace the disc and open the nerve channel. All went smooth and Doc says I am very healthy.🙌 Craziest thing is they sliced open my neck to get to my spine?!🤔 Been a rough last 9 months with severe pain at times and about 15% muscle strength on my left upper body. Lost a ton of muscle tissue in the process, but already noticing strength coming back.👊🏼 Super excited to throw some weights around again once fully recovered.💪💪 Thanks to Wifey for helping me through all this and keeping everything in line, to my sister for the chilli cheese burrito hospital delivery 😂🌯 to family, friends and coworkers for the extra support and last but not least a huge shout out to my doc for nailing the surgery and the nurses at two-twelve surgical center in Chaska! I highly recommend Ridgeview Care suites, there xcel program is top notch! 
Do your best to never let your circumstances change your attitude. #trusttheprocess #lifeisgood #dadgoalskickingin #undertheknife #badassneckscar #blessed #timeforgains
On Thursday I had surgery on my spine, C6 & C7 to replace the disc and open the nerve channel. All went smooth and Doc says I am very healthy.🙌 Craziest thing is they sliced open my neck to get to my spine?!🤔 Been a rough last 9 months with severe pain at times and about 15% muscle strength on my left upper body. Lost a ton of muscle tissue in the process, but already noticing strength coming back.👊🏼 Super excited to throw some weights around again once fully recovered.💪💪 Thanks to Wifey for helping me through all this and keeping everything in line, to my sister for the chilli cheese burrito hospital delivery 😂🌯 to family, friends and coworkers for the extra support and last but not least a huge shout out to my doc for nailing the surgery and the nurses at two-twelve surgical center in Chaska! I highly recommend Ridgeview Care suites, there xcel program is top notch! Do your best to never let your circumstances change your attitude. #trusttheprocess  #lifeisgood  #dadgoalskickingin  #undertheknife  #badassneckscar  #blessed  #timeforgains 
No more being shy.  #timeforgains
What a difference a year and a half makes. #hardwork #staystrong #progress #lg #feelgood #timeforgains