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@pca_usa

Saved the date Largo Florida - we are heading over to Golds Gym. Space is limited so be sure to register at www.officialpcausa.com -open to all athletes regardless affiliation #pcausa #pcaarmy #pcaofficial #teampcausa #npc #npcflorida #musclemodel #wbff #wbffpro #ukbff #pcamensphysique #pcabikini #pcabodybuilding #bodybuilding #bikini #teampcausa #npcclassicbodybuilding #floridclassic #physique #fitfam #figure #figure #trainedbikini at Gold's Gym Largo

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@inked_vix

Transformation Tuesday ⬅️ 3 days out from my last show ➡️ 3 months post show and 1 stone different. I’ve spent the last 3 months enjoying being off prep, going on multiple holidays and letting my body recover from the stress of 5 months of constant dieting. I’ve been training 5/6 times a week for enjoyment and have really been recovery focused. This has included lowering protein, increasing carbs, going for lots of walks, having a variety of foods and enjoying the festive season. Ive also not had any supplements. I’ve always had a small frame and last season my focus was to bring up my legs, although still a focus, my main focus has shifted to my shoulders. My aim this season, as the previous 2 (which I’ve yet to achieve) is to place in a @pca_official show. Therefore, a new training and nutrition plan start today with some super high calories . Let’s get some muscle on this skinny old bird 💪🏻 #figure #athleticfigure #ukup #ukuppro #trainedbikini #mastersbikini #ultimatephysiques #pca #tonedfigure #nabba #wonkynose #35 #milf

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@bianca_janse.van.rensburg

One of the shots from yesterday's shoot with Hannes. Had such a great time being in front of the camera and it has motivated me to keep my physique on point all year round. Also I am in love with this pose.. It's strong... It's beautiful.. It emphasizes all the parts of your body that holds strength from your shoulders, arms and chest, down to your quads and calves... It's overpowering but the right face softens it just enough... 👌 Photo cred 📸 @rei_jay Coach 🏋 @walkerstrength Road to @musclemulishagrandprix #2019 #fitness #wellnessfitness #wellness #trainedbikini #bikinifitness #womeninfitness #womenwithmuscle #shelifts #shesquats #dontskiplegday #flex #muscle #physique #photooftheday #igfit #fit #lifestyle #fitfluential #beyourownmotivation #strongisbeautiful #prettystrong #quadzilla #trainsmart #eatclean #strengthandconditioning #barbellladies #fitlife

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@pca_usa

Team PCA USA athletes Jason Render @jlrtraining CT Thompson @thompson_ct and Jake Malezis @firefighter_physique at the world famous @emporiumgym and competing in the PCA Worlds in England - October 2018 #pcaarmy #teampcausa #fit #bodybuilding #bikini #trainedbikini #npc #gbo #nabba #ifbb #musclemodel #figure #fitfam #pca #motivation #motivated #titanmedical #physique #pcausa #teampcausa at Tampa, Florida

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@pca_usa

PCA USA Athlete Karla Barrow competing in the PCA Worlds in England - October 2018 #pcaarmy #teampcausa #fit #bodybuilding #bikini #trainedbikini #npc #gbo #nabba #ifbb #musclemodel #figure #fitfam #pca #motivation #motivated #pcausa #motivation #motivated at Florida

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@pca_usa

PCA USA Jason Render @jlrtraining competing in the PCA Worlds in England - October 2018 #pcaarmy #teampcausa #fit #bodybuilding #bikini #trainedbikini #npc #gbo #nabba #ifbb #musclemodel #figure #fitfam #pca #motivation #motivated at Florida

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@bianca_janse.van.rensburg

I miss the back I had in prep... Reminding myself that the peak physique is a gift from you to you for all the hard work you have put in... I have doubled up on training this past week and I am feelung it... Doing this "routine" has me on the floor... Let's hope I get some sleep tonight. Photo shoot tomorrow!! Yay. #babygotback #flex #tiredaf #recover #rest #womeninfitness #strongissexy #prettystrong #shelifts #weighttraining #strengthandconditioning #fitness #wellnessfitness #bikinifitness #trainedbikini #bikinibody #fluffy #offseason #roadtomusclemulisha #musclemulishagrandprix

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@bianca_janse.van.rensburg

Wish I had stared stretching after my workouts sooner. I was one of those who laughed it off and would just go train and handle injuries as they came. After my coach told us about the #smoothpanther routines I religiously stretch after every workout... Its 20 minutes well spent and my mobility has improved so much after a few months (can you say splits). Take care of your body...after all the strain we put it through its important to have proper rehab. #strenghtandconditioning #streching #trainsmart #eatclean #fitness #igfit #fit #trainedbikini #bikinifitness #wellness #wellnessfitness #shelifts #shesquats #strongisbeautiful #womeninfitness #womenwithmuscle #physique #bodybuilding

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@pca_usa

We are excited to announce our Florida Partnership with Titan Medical @titanmedical for the 2019 year - more exciting new to follow as 2019 continues. Register at www.officialpcausa.com -open to all athletes regardless affiliation #pcausa #pcaarmy #pcaofficial #teampcausa #npc #npcflorida #musclemodel #wbff #wbffpro #ukbff #pcamensphysique #pcabikini #pcabodybuilding #bodybuilding #bikini #teampcausa #npcclassicbodybuilding #floridclassic #physique #fitfam #figure #figure #trainedbikini at Tampa, Florida

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@bianca_janse.van.rensburg

Disgusted beyond belief.... Sis man! This is what happens when you have no energy, your mental health is snapping and life doesn't want to use some lube... But I'm still smiling!!! I felt all my energy leave my body in that last rep... Faults: Not doing my dead stop after every lift. Lats...what lats... Lift off was toilet and my elbows are tucked so deep into my sides my shoulders look like they will pop off any minute... Lesson: Don't train when you're broken. I left gym after this. PS: Little bitch face mcsquinty toes saw me set up my phone, still walks past and used the squat rack to curl... #offseason #prep #wellnessfitness #wellness #bikinifitness #trainedbikini #bikinicompetitor #weighttraining #deadlifts #icantsaythat #abomination #shelifts #whensheisnttired #restday #womeninfitness #fitness #lifestyle #bodybuilding #steady #roadtomusclemulisha #2019 #musclemulishagrandprix

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@bianca_pcapro

Power session💥 Working on my fitness and Marathon prep, all about being really fit, heart and health wise! #cycle #indoor #runner #runnersworld #pcapro #trainedbikini #sweatlikeapig #neversweatthismuch #nowtimeforwork at Body20 Vredekloof Studio Pty Ltd

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@bianca_janse.van.rensburg

Death is the hurtfull truth and life is a beautiful lie... Losing someone you've know for more than 10 years is never easy but taking solace in knowing they are without pain is a sigh of relief... For the times when I am about to lose it I have this habbit of training extra hard... Because of the saying we have heard so many times: The Iron doesn't care about your feelings, the iron has no mercy, the iron will not coddle you and become lighter for you to lift, the iron is what it is, but as unruly as it is, it shapes you...and that is beautiful. I wanted to do deadlifts but was drawn to soil a 200kg leg press for 20 reps 5 times...wish I could say this is a PB but I passed this a long time ago...going for 250kg next... And doing deads tomorrow. #mindovermatter #itiswhatitis #fitness #shelifts #trainsmart #eatclean #leggpress #ironaddict #iron #wellnessfitness #wellness #legpress #strengthtraining #strongisbeautiful #weighttraining #platesandproteinshakes #roadtomusclemulisha #bikinibody #dontskiplegday #quadzilla #trainedbikini #fitnesslifestyle #lifestyle #fitness #bodybuilding #iwillfeelthistomorrow

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@bianca_pcapro

What am I prepping for? My first full Marathon... This has been the plan since September 2018 and will be put to the test in 4 weeks time... 42.2km... #babyflexlegs #runnersworld #runig #proathelte #trainedbikini #backedbyoptimalsups #tanedlegs #lotofworktobedone #needtorunbetter @optimalsuppsza at Cape Town, Western Cape

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@bianca_pcapro

Go on... Make healthy choices today! Don't wait for next Monday, as from today till next Monday you could have shifted forward by a few days! Small steps and changes leads up to big results and most importantly a healthier lifestyle and feel good inner self! #ketomeal #food #healthy #meals #runnersworld #healthy #enjoy #optimalsupsathlete #steelbcaaV #pcapro #probikini #trainedbikini at Durbanville

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@bianca_pcapro

When you are backed by the best @optimalsuppsza everything is so worth while! Posting my stack for phase 1 tonight on my story... Keep an eye... 🐰 #probikini #trainedbikini #runnersworld #athlete #pcapro #goingtomakewaves #watchthisspace #optimalsupsathlete #proteinicecream at Durbanville

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@charcobes

Transformation Tuesday! 1 year ago on the left to this morning on the right... yes I am a heavier now(same bedding thou). I was 65 last year and at the moment I’m hovering over 70kg. 5ft 9 just so people can work out proportions ahaha. - - I may have put the weight on a lot faster than I had planned but after all it’s all a learning curve and in this cold weather I am certainly a lot warmer. Some might say it’s cause I was so restrictive when I was competing but I don’t agree. It’s all about mindset isn’t it and I actually feel a lot better now mentally about food. Got all the naughty goodies out of my system over Christmas and was still training as hard as I was in prep (so hopefully some of that weight is a little bit of gains 🙏🏼) - - Going forward now I feel more motivated than ever and actually sticking to my meal plan with hopes to do the rest of my bulk clean. - - Sorry about the long post, just trying to keep it real. Mostly for myself to look back on when I’m in the same situation next year ahah #fitness #oneyeartransformation #building #keepingitreal #competitor #chunkybutfunky #gymlife #christmasmademefat #trainedbikini #pca #goals at Heavenly Bodies Fitness Club

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@h12yle

It all starts with a ‘want’ but if it continues with a ‘how can I achieve it’ that’s when the magic happens ✨ - - 2013 cardio bunny to a complete lifestyle change & 2018 top 6 in Britain athletic bikini & we won’t stop there! Don’t just wish for it! Work for it! - #transformationtuesday #transformation #throwback #abs #quads #wonderwoman #superhero #beyourownhero #progress #progresspic #preplife #transformations #girlswholift #photoshoot #modeling #girlswhosquat #bodybuilding #bikiniathlete #bikinitrained #bikiniathletic #diet #lifestyle #fitness #progresspic #progression #weworking #condition #timescale #trainedbikini #trainedbikiniathlete #whatdoyouwant

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@bianca_janse.van.rensburg

Time to get rid of this fluff... Not eating and when I do it's shit... Not working anymore. Been seeing alot of posts about mindset and mind over matter... Taking on a few personal issues and trying to keep my shit together... Things I've been putting off for more than 3 years that are rearing their ugly heads demanding my attention. TCB - Taking Care of Business. #fitness #mindovermatter #headstrong #headspace #timetofirgive #timeforclosure #timetomoveon #steady #growth #stability #trainedbikini #bikinifitness #wellnessfitness #wellness #mentalhealth #shelifts #shesquats #bodybuilding #physique #flex #womeninfitness #womenwithmuscle #roadtomulisha #musclemulisha #strenghtandconditioning #walkerstrength

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@pca_usa

space is limited as we are Kicking off FL 2019, we’ll be spending a little time in Clearwater at @clearwaterbeachfitness hosted by WWF Hall of Famer Bushwhacker Luke @bushwhackerluke don’t miss out. Register at www.officialpcausa.com -open to all athletes regardless affiliation #pcausa #pcaarmy #pcaofficial #teampcausa #npc #npcflorida #musclemodel #wbff #wbffpro #ukbff #pcamensphysique #pcabikini #pcabodybuilding #bodybuilding #bikini #teampcausa #npcclassicbodybuilding #floridclassic #physique #fitfam #figure #figure #trainedbikini at Clearwater, Florida

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@bianca_pcapro

Starving for 2019💥 1000 walking lunges without stopping after my glute workout! Fueled by the best @optimalsuppsza #insanityismystrongpoint #enduranceboss #optimalsupsathlete #pcasa #swolepumpisreal #probikini #proathelte #trainedbikini

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@activewith_ali

Slight adjustments made to my upper body sessions meaning for the next four weeks I’ll be hitting a slightly different parts of my muscles to make sure every rock has been turned. 😎✅ 1x10, 5x5, 1x20 dumbbell incline press. 5x failure chin ups. 1x10, 5x5, 1x20 dumbbell shoulder press. 1x10, 5x5, 1x20 individual dumbbell rows. 4x10 1x20 lat pull down. You don’t need to make crazy changes to a plan, make sure in fact before you go changing a plan that you’ve progressed as much as you possibly can through it. Have you improved your form? have you improved on strength? Have you improved on rep ranges? have you seen visual improvements? are you finding the sessions too easy? Are you still getting DOMS? Are all things I consider before I make a change to a plan 🏋🏼‍♂️😎💯 I’ve simply swapped my weighted pull ups for chin ups which target more bicep, using dumbbells instead of a fixed barbell for my presses which means a bigger ROM and adding in a lat pulldown to compromise for the pull ups I had in my training ✅ These small adjustments 💯 worked as my DOMS are real today 😂✅🏋🏼‍♂️🙏😛 Coaching enquires- [email protected] #backday #upperbody #upperday #trainingvideo #backandbiceps

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@libbyspong

This place is a dream world at Mauritius

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@activewith_ali

Absolutely itching to start prep for May now! 😛😛😛 #19weeksout... I’m not counting 🤭 Taking such a long time off to grow and become really focused on my strength and bringing my training volume down so my body is in a happy place was the BEST thing that I did 🥳 I’m actually chuffed to bits with my starting point too as the methods I’ve applied to my training and attitude to eating in a healthy surplus means I’ve been able to stay in reasonable condition whilst getting supper fit and strong😎.... not to mention I can say I’ve trained 6 days a week bar 1 day I took off at Christmas, there’s been 💯 effort here 👊 This means a few things 1. I’m not going to have to kill myself on prep with cardio and unhealthy cutting strategies, which leads to a tired looking and flat physique. 2. I’ll be able to hold onto more muscle that I’ve put on when I cut. 👁 3. Less food on a cut means you can’t train with as much intensity due to fatigue so keeping your food high means energy is higher 4. Obviously health health health blah 😂 You have to also when jumping into a ‘bulk’ phase consider your health, if you’re smashing in KFC this is going to hinder your training performance and thus make you unable to gain as much muscle... we all know your body works best on nutritionally dense food so remember to stay smart when approaching a growing phase .... if you’re damaging your health stop and have a wee think!👩‍🦰🏋🏼‍♂️ .... everything is ok in moderation 😀😃🙏Ps. You do you, this is just my advice after trying both approaches 👊 Pss. How nice is my sports bra from @prozis ... link n discount to save you ££ in bio 😏😏😏 Coaching queries - [email protected]

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@bianca_pcapro

2018: left to right... 10June➡️ 23 June ➡️ 28 Oct Left: 65kg warm up show for Titans Middle: 63kg Right: 59.6kg / 60kg my smallest for the year and leanest. ALOT of changes for 2019 SO many changes going to beat my last stage weight by...🙊 You will have to stay tuned and see😝 Powered by @optimalsuppsza #pcapro #proathelet #trainedbikini #optimalsupsathlete #southafrica #capetown #bootyqueen #leanaf at Durbanville

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@charcobes

Who would have thought I’d ever put a video up of me deadlifting 100kg 🙌🏼 My hook doing wonders... not going to lie this was a struggle and I managed 110kg before Christmas so no pb, but it’s nice to know I still have the strength in me. Having my strength goals at the moment, as I might aswell use this extra weight I’m carrying #knowyourownability #deadlifts #strongnotskinny #puttingthechubtogooduse #trainedbikini #pca #strenghtraining #bodybuilding #fitness #teamheavenlybodies at Heavenly Bodies Fitness Club

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@activewith_ali

What efforts would you go to for someone you love? ❤️ I know if it came to I’d make huge sacrifices, I’d do almost anything if it boiled down to it.... but my question to you is do you live your life with that same love for the things you want for you? 👩‍🦰👀 ——- When you learn to have that love that brings passion, fire, determination for yourself and your goals as you do other people... that’s when you can start to make all your goals turn into reality... that could be tiny things to big things ❤️ —-It will take time but this year start falling so deeply in love with your life that you don’t go a day without feeling fierce and passionate about something 👻 Coaching queries - [email protected]

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@bianca_janse.van.rensburg

Stretch marks... From the days when they were unsightly to the days where being in an industry where it is a sign of growth. This is the year where I rake time to grow and evolve... Where stagnation is not an option but stability is the key. It has been a hard decision for me to only do one show this year but perfecting my craft is important for me to never ever walk off a stage and not being placed. I have learned so much in the short time of being left to my own and now starting with my new coach @walkerstrength . One closed chapter is the start of a next. #prep #thisisbodybuilding #fitness #shelifts #shesquats #stretchmarks #prettystrong #strongisbeautiful #fitlife #physique #bootybuilding #wellnessfitness #bikinifitness #trainedbikini #bodybuilding #fitnessathlete #beyourownmotivation #eatclean #trainsmart #walkerstrength #scienceandsqauts #roadtomusclemulisha

1
@bianca_janse.van.rensburg

I am more than content to only wear tights! Put on a pair of jeans and they folded my bum...😂 It would not go over... Sooooooo...tights it is!! #bunsofsteel #fitchickproblems #fitness #gluteworkout #bootybuilding #wellnessfitness #trainedbikini #bikinifitness #shelifts #shesquats #dontskiplegday #sneakers #hightops #roadtomusclemulisha #fit #lifestyle #igfit #trainsmart #eatclean #weighttraining #steady #humble

1
@activewith_ali

Here’s a sped up clip of some of my core workout from today🏋🏼‍♂️ 3x 30sec hollow holds 3x 1 minute planks 3x leg raises failure 3x crunches leg raises/side raises 3x 20 elevated bench leg raises 3x 20 cable crunches This seems like a lot, however I like to include a variety of holds, including v sits, planks, hollow holds.... leg raises and crunches into my core workouts as to be able to hit all six abdominal muscles you need a variation of movements. 🥵😛 I give my core an entire day as it enables me to approach my training with same amount of effort as I would any other muscle group, leaving training your core until the end of a workout often leads to poor intensity. 🤥🙄 Training your core is far more than having ‘abs’ it’s about strengthening your lifts, overall fitness, improving your posture and avoiding injury... if you want an extra strong squat, your core is going to be the key to stability in your compounds! 😬 The list is pretty endless, I’ve seen great improvements in my hip flexors and lower back too which has improved my squat! 🤭😍🥰 time to fall involve with your core workouts ahhh?! Coaching queries - [email protected] #absworkout #planks #crunches #coreworkout #trainingvideo

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@activewith_ali

Open your eyes, look within. Are you satisfied with the life you're living.... Sometimes you’ve got to just tie your hair up and be abit more brave with your dreams 👊 Remember every morning when you wake up, there’s someone after the exact same thing as you, in all elements of life... so what you do now will determine what you get. ✅ Follow the one thing you’re passionate about, because if you’re not 💯 in it... there’s going to be someone else who takes it from you❤️❤️👩‍🦰 Coaching queries - [email protected] #wednesdayswisdom #bethebestversionofyou #dreambelieveachieve

4
@bianca_janse.van.rensburg

This.Is.Bodybuilding. This.Is.My.Passion. This.Is.My.Calling. This.Is.My.Love. This.Is.My.Life. To those who have been training trough December for their 2019 #goals - You are ahead of those who didn't & I salute you. #thisisbodybuilding #fitfluential #shelifts #shesquats #humpday #prettystrong #fallinorfallout #fitness #bodybuilding #wellnessfitness #trainedbikini #bikinibody #quaddamn #dontskiplegday #workforit #earnit #fit #lifestyle #comeback #thisis2019 #makeitmine #Godsplan #trainsmart #eatclean #strenghtandconditioning #walkerstrenght #bringiton #ican #iwill

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@pca_usa

Don’t miss out, space is limited m Kicking off FL 2019, we’ll be spending a little time in Clearwater at @clearwaterbeachfitness hosted by WWF Hall of Famer Bushwhacker Luke @bushwhackerluke don’t miss out. Register at www.officialpcausa.com -open to all athletes regardless affiliation #pcausa #pcaarmy #pcaofficial #teampcausa #npc #npcflorida #musclemodel #wbff #wbffpro #ukbff #pcamensphysique #pcabikini #pcabodybuilding #bodybuilding #bikini #teampcausa #npcclassicbodybuilding #floridclassic #physique #fitfam #figure #figure #trainedbikini at Clearwater Beach Fitness

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@bianca_pcapro

1 January 2019.... First workout upon me with the most amazing support @optimalsuppsza with my BCAA @steelsupplements #goingtomakewaves #trainedbikini #probikini #pca #southafrica #ilearnandapply #thatsmystrength @pca_sa @pca_official at Cape Town, Western Cape

2
@activewith_ali

Last workout of the year done 🤘🥰 It’s obviously going to be an upper day as I’m 💯 starting 2019 with an epic leg session 😈😈 Decline bench- 1x10 5x5 1x20 Lat pulldown widegrip- 4x10 1x20 Dumbbell single arm rows- 4x15 Dumbbell pullover- 4x15 Chin ups- 4x fail Then I finished with some core work including hanging leg raises 😛 abit of a freestyle workout but keeping it fairly within my structure ... if I’m going off plan I make sure the movements I’m performing are still relevant to my goals- this workout is higher rep than my usuals but I’m in the mode for a little more volume after Xmas! 🤫🍰 #upperday #workoutvideo #chestday #backday #benchpress

4
@bianca_janse.van.rensburg

Last day of 2018. I wish you all endless amounts of what sets your soul alight for 2019. You're worthy of all these things when you bring your part to reach your goals and you need to remember that. Nothing just handed to you has value... Work for it. Stay safe and take in the moments that will be the memories to keep forever. 💜 #lastdayof2018 #thoughtsbecomethings #nostalgia #lifeisbeautiful #bestoftheday #roadto2019 #amthoughts #finalstretch #fitness #fit #bodybuilding #trainedbikini #bikinifitness #wellnessfitness #wellness #health #lifestyle #loveyourself #Godsplan #stability #growth #newchapter

1
@libbyspong

Balance 1 0 1 don’t look down🤪 at Mauritius

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@activewith_ali

DO YOU PRIORITISE SQUATS?! 🔥 Squats are my favourite glute and leg exercise, it’s one thing I can never get bored of 😍😈 For me I have noticed squatting 3-4 times a week has improved my whole fitness levels and shape in so many ways! I used to think squatting all the time was bad for the knees ... which is true if not performed correctly 🚑... usually squatting with bad mobility can mean there’s not enough hinging at the hips causing you to have trauma to the knee. 😟😢(I’ve been there 😖😖😖😖😖😖)..However when performed properly the squat is a natural movement that we do everyday without even realising! .. even look at babies they can squat before they can walk! 😱🦹‍♂️ Squats make your whole body stronger, not just your legs, this includes your core, your connective tissues, your MIND and believe it or not your BONES 🦴... which is great for you as you get older and if you’re like me and have osteoporosis 👵 If you don’t have much time in the gym doing a big compound movement is really going to give you a big amount for a small workload, from getting and staying very fit, to leaning out your physique, to building some great legs and abs! Not to mention the positive endorphins you’ll feel after a hard squat workout 🏋️‍♀️ My squat mobility warmups include- 1. Stretching out my glutes. 2. Hip opening with a lunge stretch. 3. Stretching my calves out. 4. Angle rotations. If you’re nervous about squatting pull someone a side and ask them for advise/help ...we can be stronger together 🥰😘😍... if someone in 2019 ASKS for help/advise show them... we’ve all been there 🤗 #squats #sundayssquats #trainingvideo #squatworkout

4
@bianca_janse.van.rensburg

Time to say goodbye to #offseason... I couldn't be happier. The changes I am already seeing by being coached by @walkerstrength are phenomenal. Let the prep begin. Two days left of #roafto2019. #fitnessbikini #trainedbikini #shelifts #womeninfitness #womenwithmuscle #prep #bodybuilding #fitnessathlete #bikinicompetitor #fitness #strongisbeautiful #prettystrong #abs #offseasongains #steady #focussed

3
@pca_midwest

2019 news continues with a free posing seminar at the Carbondale Gold’s in Illinois. For more information reach out to Gary Segretario @gseg59 or send us a quick message Register at www.officialpcausa.com #pcausa #pcaarmy #pcaofficial #teampcausa #npc #npcflorida #musclemodel #wbff #wbffpro #ukbff #pcamensphysique #pcabikini #pcabodybuilding #bodybuilding #bikini #teampcausa #npcclassicbodybuilding #floridclassic #physique #fitfam #figure #figure #trainedbikini at Illinois

1
@bianca_janse.van.rensburg

Photo shoot booked for the new year... Think I will be doing them more often if I can to keep my body in shape. Next year is the time I will be building... I let this dream slip because someone said to me "you can't only spend all your time on this". My bad for listening... My job to rectify what I've let slip. I am blessed to be where I am today. This means everything to me and I will not back down - simply because I don't know how. #thisisbodybuilding #fitnessathlete #bodybuilding #strongisbeautiful #fit #diet #weighttraining #prettystrong #shelifts #shesquats #fitness #beyourownmotivation #photoshoot #bodywork #fitlife #lifestyle #prep #womeninfitness #fitfluential #womenwithmuscle #trainedbikini #bininifitness #bikinibody

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@bianca_janse.van.rensburg

Soul fire took me for an Ab and Cardio workout... I died and came back a few times and loved it! Thank you for an amazing time babe!! This will be our Saturday session. #besties #womeninfitness #bikinifitness #trainedbikini #fitnessathlete #womenwithmuscle #shelifts #shesquats #blueeyes #trainsmart #eatclean #fitlife #lifestyle #lifeisbeautiful #roadto2019

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@libbyspong

white shorts are the best shorts at Mauritius

5
@activewith_ali

Let’s talk cardio vs weight training! 😘 A cardiovascular workout burns immediate calories, boosts heart rate and can improve your overall health and fitness and shouldn’t be neglected (for overall health reasons) however for long term weight loss shouldn’t be focussed on either! 🤨 Here’s why- when you are in a deficit ie. burning more than you eat (cardio) you are burning through muscle too... don’t be fooled thinking you’re losing just fat, you’ll be losing muscle too.... straying far away from that ‘toned’ look you desire! 🥺😢The higher amount of muscle mass you have the more calories you burn through each day just sitting down at rest- therefor cardio means in the long term simplified you’re ‘slowing down your metabolic rate’. 😭 If you have one hour a day to spend at the gym for long term sustainability you’d be better building a base of muscle which in the long run will result in fat loss, as you’ll need more food to maintain your new muscle mass 😎 not only this but post training with weights it’s proven that your metabolic rate increases for the next 38 hours due to muscle recovery! 🤩 It’s hard to click out of a cardio obsessed fat loss mindset and the association of weight training with weight gain and bulky muscle but what is really important is a lifestyle you can sustain, it’s not good having a New Years resolution to torture yourself on a treadmill and starve yourself ....you won’t stick to it 🧐 if fat loss is your goal ... weight training will only benefit you 🙏🙏🙏🙏🙏😀 I can say now I’ve built a strong base of muscle, I find it easy to stay lean, I don’t have to follow a strict diet, I feel healthy and strong and I don’t have to do any cardio to stay in shape 😎 Try something new this year ! ❤️ #cardiovsweights #bethebestversionofyou #transformation #beforeandafter #strongnotskinny

13
@libbyspong

Blissful af🌚 at Grand Gaube, Mauritius

3
@bianca_janse.van.rensburg

I've learned a big lesson from chosing to surround myself with the true athletes and Bodybuilders in the industry - There is no such thing as #offseason . You still train anf you still follow your meal plan... The only lenient part is if you feel like having an extra cheat you can, however this is were your will and mindset is tested... I have failed a bit at this.. Then lost my appetite completely... Now I just eat to maintain but I'm not enjoying what I eat... I'll fix that... That's another battle... And I'll win it like I've won all the others. #fitness #bodybuilding #fitnessathlete #trainedbikini #bikinifitness #bikinibody #womeninfitness #womenwithmuscle #shelifts #shesquats #trainsmart #eatclean #liftingqueens #prettystrong #strongisbeautiful

4
@activewith_ali

Variation of my upper day 🤩🤓 I only have one upper body day which takes around 45 minutes 🥳 the idea is to hit my upper body as frequently as possible (I have two workouts I alternate between them.. one lower and one upper), this level of intensity is perfect for my recovery 🥰 For all my sets I keep the weight the same...this is because with pyramid sets you are working your way up, a pyramid sequence can work nicely as the first few sets serves as a warm-up, however you’re also pre fatiguing yourself with warmups and I do a ten rep warmup (at the moment strength is my aim not endurance )... my five working sets I aim to keep at as heavy to keep the load big on all sets instead of having one heavy set.... as I hit my 3-4th set I might not get as many reps as the 1st and second but I do not drop the weight. 🔥😛 remember recovery depends on the individual and things like sleep, food, stress, fitness level ect. All play a part so my training is unique to me! 😃 I have quite a fast metabolism which means too much volume doesn’t benefit my muscle growth. 😔... I’ve however seen people make huge improvements with high volume 🦁 With this particular session I’m hitting every part of my upper body, I don’t isolate muscle groups at the moment... however I will probably adjust my training come the new year as I’m coming towards the end 😛 Upper day- 1x10, 5x5, 1x20 bench press. 5x5 weighted pull up. 1x10, 5x5, 1x20 overhead press. 1x10, 5x5, 1x20 individual dumbbell rows. (Remember this video is a variation of that plan, as I’m in a different gym I wanted to use different equipment 😀... however I’m hitting the muscles I need to train in the same way) #upperday #trainingvideo #pullups

3
@bianca_pcapro

🦄🍉 --------------------------------------------------- Making changes to the next level🍍 #swipetosee #probikini #trainedbikini #southafrica at Cape Town, Western Cape

1
@bianca_janse.van.rensburg

The difference between a bodybuilder/fitness athlete and someone who just goes to gym... You'll find us training on the days when no one else does, you will see us taking out meals bags with us or calculating the macros to our meal we want to order in the restaurant, picking up sauce bottles in the supermarket and comparing them to each other and then taking the best one and seeing if it fits the diet... You will see us do these things and think that we are crazy... But it's our second nature. #fitness #thisisbodybuilding #trainedbikini #bikinifitness #trainwell #welltrained #trainsmart #eatclean #healthy #bodybuilding #womeninfitness #womenwitgmuscle #igfitness #lifestyle #prep #strongisbeautiful #prettystrong

2
@activewith_ali

Who else is back training today ?! 🖖🤘 I’ve had such a fun couple of days which I’ve taken as a rest from training, much needed as much as I love to train... I’ve training 6 days a week all year 🙏 This time of year is an opportunity to enjoy the people around you but also don’t let it throw you off, routines usually what keeps you consistent so make sure you get back on track. 🦶when I go into the gym I have a plan, I know what I’m going to do before I get there and I know it shouldn’t take me more than an hour... this is the best way to be as it limits ‘half assing’ and time wasting 👋... no one can’t make time for one hour 🤟 This is what my leg day looks like at the moment. 1x10, 5x5, 1x20 - squats, stiff legged deadlifts, hip trusts, legpress. ✍️ #legday #squats #trainingvideo #exceedyourself

4
@bianca_janse.van.rensburg

#crossroads - I used to hate them... I found myself sitting alone at my own table this year alot more than I could care to count and yesterday it made sense why. I need to start navigating my own course of life. 2019 is going to be so many new things for me... New coach @walkerstrength (we have already started with some things and I have dubbed him the Glute and Quad God)... New Fitness endeavors.... New home... New new new.... I can't wait. I am blessed to be where I am and it's time I start pucking up the pen more and writing my own story.. To the negative ones #naysayers - Kiss my ass buttercup. #roadto2019 #offseason #fitness #humpday #kissmyass #trainedbikini #bikinifitness #walkerstrength #squatsandshouting #sciencebitch #getinvolved #leanthefuckin #shelifts #shesqauts #bikinibody #compete #bikinibody #womeninfitness #womeneholift #strengthandconditioning #weighttraining #progress #lifestyle

2
@krisztinafitness

Wishing you all , to my amazing clients, friends, family, colleagues, and to all fitness lovers ,a Merry Christmas!! 🏋️‍♀️🤾‍♀️🤸‍♀️⛹️‍♂️🏋️‍♀️🏋️‍♀️🎄🎄🎄❤❤❤ #christmas #party #cheatmeal #offseasson #gains #bulking #family #friends #fitnessaddict #fitover35 #masterbiki #trainedbikini #transformation #fitnessmotivation #motivationalquotes #love #photography #drinks #personaltrainer #powerlifting #weightlifting #coach #realfood #squats #shape #strong #glutesworkout #bodytransformation #bodybuilding #aesthetic #masterbiki

13
@h12yle

Scarlett the colour of passion, fire, determination & danger! ❤️&&&& It’s also the colour of Santa’s little outfit 🎅🏽 💁‍♀️ - - Happy Christmas Eve everyone. This year so far has been full of highs & lows with me sitting on this rock being a mixture of them coz it was cold obvs 😜 & there’s still plenty more time to make more memories in 2018 ❤️ - - #christmaseve #scarlet #red #bikinigirl #bikiniathlete #bikinitrained #trainedbikini #pca #girlboss #girlswholift #girlswhosquat #fit #healthy #lifestyle #leanmuscle #leanbean #shredded #diet #prep #waterfall #locationshoot #model #modeling #active #pushedtothelimit #photoshoot @robinfrenchfoto

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@bianca_janse.van.rensburg

Little bit of a background story. I have always hated my thighs... Growing up the elusive Thigh Gap was all the craze and I never had it... Never could get it no matter how hard I tried... Then 5 years of field hockey developed my quads even more and that dream just went out the window... Today my #quadzillas are my biggest asset. Since weight training and getting the sweep and now the second knee... I'm in love with my tree stumps... They are mine...they are me. 😍😋 #quadzilla #fitnessathlete #quaddamn #quadsweep #shelifts #shesquats #liftstrong #fitness #eatclean #bodybuilding #trainedbikini #bikinifitness #bikinibody #bodywork #womeninfitness #womenwithmuscle #strenghtandconditioning #roadto2019

7
@activewith_ali

Completely passing all things fitness for the next couple of days, I probably won’t train until Boxing Day or the day after. ❤️❤️🍷 It’s been an amazing year for me and I’ve accomplished more than I ever set out to......ive grown mentally and become a lot stronger in so many ways. ✌️ So it’s been amazing to have some downtime with my family and friends and just reflect and enjoy the special moments. It makes me realise just how grateful I am that I have so many people around me who inspire me, love me and make me laugh the way they do. 🎄🥰 I wish you all the most perfect Christmas, and remember no matter where you are or who you’re with/not with ... there will always be some form of magic around you.. you just have to allow yourself to feel it. 🤩 #christmas #mondaymotivation #magical #bethebestversionofyou

6
@libbyspong

HoHoHo🎅🏼🌴 at Mauritius

11
@bianca_janse.van.rensburg

#offseason - the time to add muscle, enjoy life, reflect on what you have done and get your game plan together... Safe to say I am over this now!! Bring on the prep!!! #roadto2019 #butfirstgammon #fitness #progress #offseasongains #fluffy #bulking #eatbigtogetbig #trainsmart #eatclean #physique #trainedbikini #bikinifitness #shelifts #shesquats #trainedbikini #bikinibody #bodybuilding #bodywork #fitnessathlete

5
@activewith_ali

Not going to lie this was very hard 😂 but I went straight in and added 5kg onto my weighted pull ups... the key is trying... if you say you can’t before you’ve even tried you’ve already failed. 🖐 If you’re doing pull-ups in your plan and getting quite good with them, I highly recommend adding weight, your pull up is an amazing way to develop your upper body strength and overall fitness levels... so why not push the movement to its pull potential 😈 We are going to keep working on this 😎😝 #upperbodyday #pullups #weightedpullups

6
@activewith_ali

Aslong as you’re happy and at peace nothing else should matter... other people’s opinions shouldn’t disturb your inner peace ✌️ ... those who matter wouldn’t care if you’re doing you so it’s the best way to be😊 You’re not becoming your best self for anyone else, you’re becoming your best self for you. 🥰 so take some time this last week of the year and truely reflect on what you want from life and who you want to grow into in the coming year. 😎 we live in a world where we are lucky enough to become whatever we want to become... so my advice is ... go for it whatever that may be 🤩 #dreambelieveachieve #bethebestversionofyou #motivation #exceedyourself

3
@bianca_pcapro

Keeping my off season in check💥 not worried about or focusing on body fat at the moment so chilling right here. Swipe to see what I also do to keep it together and works like a bom. Lower body is the hardest to keep in shape and that's exactly what I intend to do. #pcaprobikini #trainedbikini #sizedown #twomonthspostshow #southafrica #capetown #selfcoached #optimalsupsathlete @optimalsuppsza @pca_official @pca_sa at Body20 Vredekloof Studio Pty Ltd

0
@krisztinafitness

After my last comp, I've started taking more clients on board, and my main focus was ,again, my clients and to deliver results! Other 6 transformations to be posted in the next 6-8 weeks 👊👊 Extremely proud of all my clients 👏, who makes me proud every single session, week. #tambafitness👉results #personaltrainer #transformation #trainedbikini #bodytransformation #preplife #posingpractice #powerlifting #weightloss #weightlifting #quads #coach #flexfriday #fitnessaddict #fitnessmodel #fitnessmotivation #fitover35 #mealprep #masterbiki #realfood #legday #leanmuscle #shape #shredded #bikinitrained #glutesworkout #strong #aesthetic #bulking #bodybuilding # at The Warehouse Gym

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