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An oldie but a goodie! As a breastfeeding 🤱🏼 mummy this resonates with me currently, and I’ve had a lot of questions about this so I thought I’d share my article for anyone interested in the biology 🧬 and mechanical aspects of breastfeeding. I’d like to also point out that this article is in no way meant to shame Mother’s who cannot or choose not to breastfeed. Fed is always best. That said, I’m also not going to not ever discuss the benefits that we now know and recent advances about the way in which breastmilk works and acts on a cellular and biological level, it is very fascinating stuff! As an Orofacial Myofunctional Therapist, clinically I focus on the role breastfeeding plays with many of my patients in the craniofacial development of their newborns. But there is so much more than just the mechanical aspects, in this article I discuss why breast really is best for the development of healthy gut bacteria. Link in bio ✌🏻

Guilt Free Blue Spiralina Cheesecake 🔵 . . One of our goals for GFC is to revolutionise healthy food, so that you can enjoy in taste and health. To make you feel and look great, inside and out, as a result of eating our foods. . . We go above and beyond in our use of ingredients. There is nothing artificial, nothing chemical, just completely fresh and organic - 100% quality superfoods that go into our recipes. Try them for yourself and you’ll see the many benefits to eating ‘Guilt Free. #guiltfreelife  . . #gfc  #guiltfree  #guiltfreefood  #guiltfreedessert  #guiltfreetreats  #guiltfreeeating  #health  #healthyeating  #desserts  #sweets  #cakes  #chocolate  #nutrition  #food  #lifestyle  #organic  #vegan  #instagram  #business  #photooftheday 

The most delicious and hydrating breakfast 💦 definitely needed when you’re losing what feels like so many litres of sweat each day 😅☀️☀️☀️

The worst 😤😩

This Collab is SERIOUS 💯 SPARTAN NUTRITION SOLD at your local GNC!! If you haven't tried some of these flavors, your missing out! @jenselter  approves 🙌 Its time to get committed! Summer is here fit family 👊👊 Be sure to Follow ✅ @gncd3_northeast  and there amazing page✌🏼 - Follow @gncd3_northeast  Follow @gncd3_northeast  Follow @gncd3_northeast  - 👇Comment below your thoughts ⤵ - ✔-If you want to be featured on our page or grow your page/shoutouts, DM us.💯 - #gnc  #GNCLiveWell  #livewell  #health  #wellness  #fitness  #summer  #friday  #motivation  #supps  #gains  #lifestyle  #igers  #follow  #like  #fitfreak  #nutrition  #protein  #cereal  #flavor  #Repost  @thespartanutrition 

⚡CHICKEN CAESAR SALAD.➡️Price: ₹230. ➡️Taste-9/10😍.. ➡️Ambience-7.5/10.. ➡️Sevice-9/10. ➡️Value for money-8/10. It was a good mix of iced lettuce, chicken, croutons and their homemade mayo😍. It was all fresh and crunchy☺️. So if you're searching for some healthy AND tasty meal..do try out this place💁. ⚡ICE TEA. ➡️₹50. The ice tea was like any other🙆. A little sweeter than usual. Eat crappy, feel crappy😌. Eat healthy, feel healthy 💫. #healthy  #food  #life  #nutrition  #foodies  #salads  #lettuce  #chicken  #mayo  #icetea  #fresh  #veggies  #foodporn  #foodgasm  #health  #foods  #feed  #yummy  #yum  #happy  #tasty  #lifestyle 

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🍫 Breakfast 🍫 Shake choco au soleil ☀😎 Il fait beau chez vous ? 😉

"Being super busy during the week, committing most of my time to training by the time Sunday comes a round the last thing I feel like doing is spending it in the kitchen cooking and prepping. So leaving it to PE has really helped me get my Sunday’s back, and still maintain a well balanced diet." - @pruedavies  . Performance Eating: Saving lives of people who save lives. 🙏🏻 Read more using the link on our bio. 👆 . . . . . #performanceeating  #pefam  #fitness  #goldcoast  #brisbane  #locallymade  #nutrition  #mealprep  #mealplan  #weightloss  #wholefoods  #healthyeating  #healthyfood  #healthymeals  #healthymealprep  #freshfood  #freshmeals  #freshproduce  #organic  #vegan  #glutenfree  #highprotein  #healthylifestyle  #mealprepideas  #healthymealdelivery  #mealdelivery  #eathealthy  #mealdeliveryservice  #mealprepdelivery  #lifesavingsport 

Overnight oats with coconut milk cinnamon raisins & sunflower seeds . . . . . . . . . #healthyeating #cleaneating #fitnessfood #healthybody #plantfuel #nutrition #health 

La dieta è calcolata su 1400 kcal giornaliere. I macronutrienti sono divisi così: Carboidrati 35% - Proteine 40% - Grassi 25% • Regolate le grammature a seconda del vostro introito calorico giornaliero. • Il consiglio è di assumere almeno 5 pasti al dì, preferibilmente seguendo l’ordine indicato e mantenendo un lasso di tempo dalle 2 alle 4 ore tra i singoli pasti. Si consiglia una lenta masticazione per evitare fastidiosa aerofagia e meteorismo gastrico favorendo il senso di sazietà. • ACQUA: 1/1.5 litri ogni 1000 kcal che mangiamo. Bere ad intervalli costanti per mantenere un' ottima idratazione. • BIBITE CONSENTITE: si consiglia al massimo 33cl di bevanda 0 kcal gasata solo nel weekend. • SALE: Max 5 grammi di sale marino iodato. • CAFFÈ: Si consiglia l’assunzione di massimo 2/3 caffè espressi al giorno, senza zucchero. • Questi sono solo esempi di una corretta alimentazione ma non vogliono in alcun modo sostituirsi al parere di un professionista. • • • #dietadelgiorno  #alimentazione  #dieta  #food  #benessere  #fitness  #healthyfood  #alimentazionesana  #salute  #cibo  #nutrizione  #mangiaresano  #cibosano  #healthy  #nutrition  #diet  #fit  #gym  #sport  #healthylifestyle  #dimagrire  #italia  #fitfood  #allenamento  #palestra  #italy  #mangiarebene  #lifestyle 

🇦🇪🇦🇪 ✔ مركز الوزن الطبيعى بكلباء هو مركز إماراتي متخصص فى أنظمة الدايت العالمية وحل مشكلات السمنة والنحافة ✔ كما يتوفر لدينا منتجات تنحيف طبيعية عالمية لتخفيف الوزن 🍏 وأيضا منتجات التجميل والعناية بالشعر والبشرة👩 ومكملات الرياضيين 🏋 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ أيضا يتوفر لدينا خدمة الفحص والإستشارة المجانية لقياس نسبة الدهون والسوائل والأملاح والكتلة العضلية ومعرفة التقييم الصحى لجسمك فقط تواصل معنا على الرقم التالى لحجز الموعد المناسب 📞 0581233977 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ أو اترك اسمك ورقمك فى رسالة على الخاص 📩 وسنقوم بالتواصل معك فى أقرب وقت ⏰ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ صحتك تهمنا 🍏✔💯 • • • 🍏 #weightloss  #wls  #toptags  #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife  #kalba  #diet  #nutrition 

Yndlings morgen juice - Godt med c-vitaminer.⁣ Makes me smile 💋

Καφέ κανείς ☕️⠀ 💪🏻✋🏻Οι υπέρβαρες γυναίκες που πίνουν πάνω από τέσσερις καφέδες τη μέρα, έχουν 22% μικρότερο κίνδυνο εμφάνισης καρκίνου του ενδομητρίου, σε σχέση με όσες δεν πίνουν καφέ, σύμφωνα με μια νέα αμερικανική επιστημονική έρευνα. Όσες πίνουν δύο έως τρεις καφέδες καθημερινά, έχουν 7% μειωμένο κίνδυνο.⠀ ⠀ H μελέτη πραγματοποιήθηκε από αμερικανούς ερευνητές με επικεφαλής την Μάρτα Κρους-Μπου της Ιατρικής Σχολής του Πανεπιστημίου Χάρβαρντ και τα αποτελέσματά της ανακοινώθηκαν στο ετήσιο συνέδριο της Αμερικανικής Ένωσης για την Έρευνα στον Καρκίνο (AACR) στη Νέα Ορλεάνη, ενώ δεν έχει ακόμη δημοσιευτεί σε κάποιο επιστημονικό περιοδικό.⠀ ⠀ Οι ερευνητές αξιολόγησαν τα ευρήματα 19 προηγούμενων μελετών, οι οποίες αφορούσαν περίπου 40.000 γυναίκες συνολικά, από τις οποίες 12.000 είχαν διαγνωστεί με καρκίνο του ενδομητρίου, τη συχνότερη μορφή γυναικολογικού καρκίνου (τα άλλα συχνότερα είδη είναι οι καρκίνοι του τραχήλου και των ωοθηκών). Το γενικό συμπέρασμα ήταν ότι η προστατευτική δράση του καφέ εμφανίζεται μόνο στις γυναίκες με βάρος μεγαλύτερο του κανονικού (υπέρβαρες και παχύσαρκες). Ο δείκτης μάζας σώματος άνω του 25 είναι παράγων κινδύνου για καρκίνο του ενδομητρίου. Ο καφές πιστεύεται ότι δρα προστατευτικά, μειώνοντας τα επίπεδα οιστρογόνων και ινσουλίνης. Φάνηκε επίσης ότι η καφεΐνη παίζει ρόλο, αφού ο καφές χωρίς καφεΐνη δεν παρέχει κάποιο όφελος στη συγκεκριμένη περίπτωση, ενώ εξετάστηκε και το τσάι αλλά δεν διαπιστώθηκε ανάλογη προστατευτική δράση.⠀ .⠀ .⠀ .⠀ ⠀ ⠀ #διατροφη  #athens  #ελλαδα  #thessaloniki  #dieta  #κυπρος  #limassol  #nicosia  #cyprus  #greece  #diet  #diatrofi  #fatloss  #thessaloniki  #nutrition  #διαιτα  #fitness  #diaitologos  #dietitian  #diatrofizwis  #greekfood  #greekfoodblogger  #masterchefgr  #greekfoodporn  #greekblogger  #greekbloggers  #greecefood  #cy  #masterchefgreece  #nutrix24 

‼️SYDNEY VEGAN MARKET‼️ . - In support of @sydneyveganmarket  save our planet month, thank god I remembered to bring all my containers so I can take it all home and feast in bed while I Netflix since it was such a rainy day in Sydney today (don't think I brought enough containers but)🤤🌧🍰🍔🌭 . - 📸 Pictured and eaten: . • @miandtea_  Banh mi . • @nakedbakery  : . + Apple pie cruffins . + custard berry pastry . • @ishouldbe_souvlaki  Lamb & chicken souvlaki . • @treat.dreams  Lemon meringue pie . • @plantbasedeatery : . + Sweet n sour chickn . + popcorn chicken . + sweet potato and yam spring rolls . • @rhubarbbakes  Custard donuts . • @hongkongstreetfood  pork bun . - ⭐️EVERYTHING WAS 5/5 STARS SOO GOOD!!⭐️

Friends that workout together, stay together. Accountability is key when trying to achieve your goals. Get a workout buddy. And hit the gym together! Going to the gym doesn't have to be a chore😊 Enjoy it! #workouttogether  #loveworkingout  #friends  #hitithard  #personaltrainer  #fitness  #exercise  #nutrition 

Start your day in a refreshing way. ARGI+ contains the amino acid L-arginine and several important vitamins that support your active lifestyle. But that’s not all: here’s also a mix of fruit extracts and juices from blueberries, raspberries, cherries, blackberries, grapes, pomegranates and more – hence it’s refreshing taste. www.BeingHealthyForever.flp.com WhatsApp +91 8879498230 #health  #nutrition  #natural  #TheAloeVeraCompany 

Fit klupumuzde Çarşamba gunu 19/06/2019 Zumba Fit Dersımizde ucretsız olarak @seherhakiki  en yeni Zumba Koreografilerile sizede bekliyoruz, lutfen Dmden rezervasiyon yapınız 🙏 #zumba  #zumbaturkey  #zumbadance  #eğitim  #nutrition  #herbalife  #dans  #dance  #dancers  #fit  #fitlife  #ankara  #ankaradanskursu  #ankaradansvespor 

The definition of “dad bod” may change, but the definition of a good #father  never changes. 🥰 Happy #FathersDay  to all Sexy Beast #dads . 🦁

Excited to get these meals out to ya #MBMFam  ‼️

#Chicken  is often described as a #high -quality #protein  source because it contains all nine of the essential #aminoacids , making it a complete protein. It's also easily #digested  by the body because it's low in #collagen , a connective protein that makes tougher meats, like steak, harder to digest. **In addition to the protein, fat and carbohydrates it also contains important #vitamins  and #minerals  too.. **Of course, the #cut  you choose and the finished dish you make will #affect  the chicken's nutritional facts, but you can incorporate chicken into almost any diet plan that includes meat.. **Getting more of your protein from #poultry  and less from meat like beef or pork may lower your risk for developing #cancer  and #heartdisease . **It's #paleo -approved, #keto -friendly and #low -in-fat compared to other meats.. #nutrition  #nutritousfacts  #nutritiousfood  #diet  #food  #health  #healthyfood  #healthyliving  #fitness  #fitnessgoals  #foodforhealth  #lifestylemanagement  #knowwhatyoueat ..

@vegfestcalgary  today! Tacos from @thecoupcalgary  , samosa poutine and coconut and cashew crème brûlée from @iskconcalgary , Oreo and peanut butter stuffed doughnut from @veghammer , love potion @wildteakombucha , and tamales from @maxifoodsmexican  !! I ate wayyy too much but it was all so incredible and it made me so happy to see how the Calgary vegan community has grown!! • • • • • • • • • #🌱 #vegan  #whatveganseat  #veganfood  #vegansofig  #vegansofinstagram  #plantbased  #plantbaseddiet  #veganism  #wholefoods  #eatrealfood  #crueltyfree  #vegfest  #vegfestcalgary  #healthy  #feedfeed  #plantpowered  #ethical  #ethicalliving  #vegangains  #food  #nutrition  #vegansofcanada  #activism  #guiltfreefood  #cowspiracy  #whatthehealth  #earthlings  #earthlinged  #feelgoodfood 

Hello bon dimanche!!! Ce matin c’est F1Sport💪💪 #smoothie  #nutritioncoach  #herbalifenutrition  #herbalife24  #runners  #nutrition #coach  #herbalife  #cycling  #triathlon  #course  #trailrunning  #trail  #petitdejeuner #petitdejeunerhealthy  Gabrield57.goherbalife.com

Coming into week two. Shred is on. Little variation for your lats /mid back. #sunday  #training  #fitness  #fatloss  #fitfam  #sliced  #food  #strong  #nutrition  #hypertrophy  #personaltrainer  #australia  #gym  #workout  #gains  #guyswholift  #icn 

🍁Lunch bowl🍁 With Avocado, spinach, tomatos, spaghetti, tofu topped with sesame seeds🔽 For Spaghetti I used spaghetti, olive oil, yellow, green, red bell peppers, oregano, mixed herbs and pink Himalayan salt. #healthyblog #healthyeating #fitnesslife #foodinspiration #foodphotography #food #fruitarian #bloghealthy #lunchbowl #healthyfoodblogger #healthyfoodlover #healthierwaytolive #foodofinstagram #foodblog #foodgram #foodinsta #Foodporn #nutrition #justataste #stayfit 

What's your favorite Berry?? Do share in the comment section below. Sharing a few out here 🍓Strawberry 🍓Blueberry 🍓Raspberry 🍓Goji berry 🍓Elderberry 🍓Cloud berry 🍓Ligon berry 🍓Gooseberry 🍓Boysenberry 🍓Cranberry 🍓Tay berry 🍓Bilberry 🍓Acai berry 🍓Salmonberry 🍓Burberry 🍓Mulberry 🍓Thumbleberry 🍓Banana 🍓Pineberry And the list goes on Stay Healthy, Stay Fit and Stay tuned to @vivifyurself  #healthyish  #healthfacts  #healthylifehappylife💚  #nutritionfactsorg  #nutrition  #nutritionfactsdaily  #eatrealfood  #eatinghealthy  #eatingright  #naturalhealing  #naturalfood  #foodgasm  #fooddiary  #healthyfoodshare  #berries  #varietyeverywhere  #veryberry  Source: Internet

"Don't set your goals too low. If you don't need much, you won't become much." - Jim Rohn

Yesterday check in marks #8weeksout  🙌 this week was another 0.6kg down and we are ‘cruising ’/ trooping along 😝 . . . . #nexusperformance  #bodybuilding  #harlequinbikinis  #muscleathleticsportssociety  #hmphitness  #ukbff  #ifbb  #fitness  #bikini  #athlete  #ukbffofficial  #prep  #checkin  #nutrition  #progress 

Potato & halloumi, what’s not to love?🤷🏽‍♀️

HERBE - Heritage Herbal Drinks . Nemu minuman herbal ( semacam jamu ) di ruang tunggu Bandara Sepinggan, Balikpapan. Ini yang aku pesen namanya minuman Pegal Linu ( Kumis Kucing, Jahe, Cengkeh, Kencur, Adas ) Rasa nya : Gak ada rasaaa, wangi rempah-rempah tp sehat banget nih aromanya. Bener2 kayak lagi minum jamu. Anget di perutttt.... . Pegal Linu : 25k 📍Ruang tunggu Bandara International Sepinggan Balikpapan, depan gate 4

It's no secret that losing weight is no easy task, which is why Millions of people struggle with it everyday. We want to make it a lot easier, that's why we created SlimROAST Optimum Dark Roast Coffee, which is designed to take your weight management to the next level! SlimROAST Optimum Neurologic system for Optimum Performance cannot be accomplished with a single nutrient, it requires a "stack" (or group) of several independently performing nutrients working together. Formulated with natural appetite suppressants, fell good ingredients and detox components. SlimROAST Optimum is the perfect addition to your weight loss management program! ​ Not only will you find managing your weight with SlimROAST Optimum will produce exciting results, but you will love the taste of this delicious Dark Roast Coffee! ​ Nourish your body to support weight loss Helps support appetite and satisfy cravings A logical Solution to Weight Management . . . . . #coffe  #magiccoffee  #valentus  #easyfitness  #howtoloseweight  #howtoloseweightfast  #goals  #cleaneating  #fitspo  #gymlife  #workout  #lifestyle  #motivation  #diet  #fitfam  #healthylifestyle  #eatclean  #weightlossjourney  #health  #weightloss  #healthy  #training  #fitnessmotivation  #fitness  #nutrition  #transformation  #fattofit  #fitgirl  #fitmom  #fitdude 

only time i'm looking back is to see how far i've come💪 . . . . . #gym  #fitnessmotivation  #gymmotivation  #fitnessmodel  #malemodel  #gymfit  #sunday  #sundayfunday 

Today, we know that many illnesses can actually be stem from inflammation or irritation stemming from an unhealthy gut. // . Studies have found that the abundance of amino acids coming from collagen helps form connective tissue and “heals and seals” the lining of the gut. The high levels of glycine also stimulates stomach acid production which improves digestion and can therefore ease many gut concerns. Furthermore, prebiotics are types of fibre which are essential for feeding the friendly bacteria to help ease digestive symptoms.

Delivering these to you on Monday 17 June 2019! Have a fab weekend fam 😉

Il n'y a pas un repas plus important que les autres, mais quand tu te réveilles pour prendre un petit déjeuner que tu kiffes, ça met direct dans une good mood 🤩 • #bodybuilding  #bodybuilder  #nutrition  #eatclean  #healthy  #diet  #determination  #focus  #motivation  #dedication  #nevergiveup  #muscle  #musculation  #fit  #fitness  #fitfrenchies  #fitfam  #teamshape  #teamjulienq  #cuesquad  #workout  #ifbb  #l4l  #f4f  #fitnessaddict  #aesthetics  #followme  #gym  #prozis  #TeamBig_samoht 

J'sais qu'il serait fier de moi, depuis qu'il est parti je suis devenu ingénieur, mais aussi bodybuilder. Je n'oublierai jamais d'où tout est parti, mes premières pompes dans le salon, c'était avec lui 👴🙏 • #bodybuilding  #bodybuilder  #nutrition  #picoftheday  #followme  #diet  #determination  #focus  #motivation  #dedication  #nevergiveup  #muscle  #musculation  #fit  #fitness  #f4f  #fitfam  #teamjulienq  #cuesquad  #landscape  #nutrition  #vibes  #family  #fitnessaddict  #aesthetics  #TeamBig_samoht 

La gueule du mec qui vient de taper les épaules et qui n'arrive plus à lever les bras 😅. Si tu vas t'entraîner c'est pour te buter. La souffrance rend plus fort ⚔. Harder Better Faster Stringer 😂🎶 • #bodybuilding  #bodybuilder  #nutrition  #picoftheday  #followme  #diet  #determination  #focus  #motivation  #dedication  #nevergiveup  #muscle  #musculation  #fit  #fitness  #f4f  #fitfam  #teamjulienq  #cuesquad  #landscape  #nutrition  #vibes  #family  #fitnessaddict  #aesthetics  #TeamBig_samoht 

Pretty happy with myself 👏 3 x unassisted mixed grip pull ups! (The 3rd was a struggle but got it) When I first started #f45  I could barely do one with resistance bands. Now I’m going solo 🙈 Persistence and hard work pays off eventually. - #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition 

One of my favourite trainers Renee 🖤 Today we say good bye to you as our trainer but not as our friend You are an incredible and amazing women and such a beautiful free spirit. I wish you all the best with your future travels. We will definitely be seeing you outside of F45! Love you gorgeous girl 🖤 x - #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy 

Monday blues 🦋 Take me back to the weekend. Beach hangs and walks, drinks with friends and an amazing date night with my babe. Monday’s are tough! - #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy 

FRESH SHOES AGAIN 👟 . . Gave the 6hr shoe transformation a go, and would you look at that! 😱 They are white again! Thank you Chontel for sharing this life hack, and one that actually works 👏🖤 . . #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy 

New Leggings for the New Year 🙌 Loving the new design by 2addictive They are comfortable to wear both in and out of the gym, supportive, squat proof & STAY UP! Good job guys 👏 - #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy 

Talk about motivation in the studio 🔵⚪️🔴 Had this absolute legend and gem in the studio today and just her being there motivated and encouraged me to go that little bit harder. No one likes Wednesday’s but today’s class was a fun one. Let’s see what tomorrow’s got installed for us 💪 #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy 

Getting into the Christmas Spirit 🌟 But I think Shanaye thinks she can touch my booty because she helped build it 🙊 luckily I love her! - #fitness  #gym  #workout  #fit  #fitnessmotivation  #fitfam  #gymlife  #bodybuilder  #fitnessmodel  #fitspo  #gymmotivation  #instafit  #gains  #powerlifting  #abs  #strong  #personaltrainer  #fitnessaddict  #shredded  #crossfit  #physique  #body  #diet  #girlswholift  #suppliments  #beastmode  #ifbb  #bodytransformation  #nutrition  #healthy