bonndell on Instagram

B o n n i e D e l l

▫️,,Grow that booty and get the degree gurl”- note to self πŸ“ Slovakia | 21 πŸŽ“πŸ’ŠPharmacy student πŸ’ Taken β™₯ 🌹 Contact: e-mail ⬇️

Similar users See full size profile picture

Report inappropriate content

Similar users

@johanjansenvanvuu
johan jansen van vuuren
@cheryl_fouche
Cheryl Fouche
@pro_nina_richter
Nina
@erniepretorius
Ernie Pretorius

College is nearly starting again so I had to celebrate the new semester with a killer booty workout 😳 it seriously had me crying πŸ™†β€β™€οΈπŸ˜­πŸ‘Œ Try it out and let me know how it went! β €β €β €β €β €β €β €β €β € BOOTY WORKOUT β€’ warm up (banded squats + crab walk 20x3) β€’ SUPER SET = hip extension + back extension 20x4 each exercise β€’ Goblet sumo squats 20x4 β€’ Hipthrusts 15x4 β€’ Weighted bulgarian split squats 20x3 each leg β€’ SUPERSET = cable pullthru + legpress 20x4 each exercise

45

Omg was so busy on my birthday (ironically lol) that I didnt even post ! πŸ˜‚ been up on my feet since 6am running errands and celebrating ! Yo girl is 21 already wut πŸ™†β€β™€οΈ I feel so old where sre my teenage yeard haha - Although I didnt throw a party with friends I had one with weights at the gym and maaan I havent had such a heavy glute workout in so long I felt like a powerful superwoman - and today Im facing the conseque cuz I cannot walk properly... totally worth it tho if u ask me πŸ’β€β™€οΈβ€οΈπŸ’ͺ

29

Happy Sunday everyone! πŸ™‹β€β™€οΈ LET’S TALK CHEATMEALS πŸ”πŸŸπŸ• It is a rest day for me - as well as big-ass cheatday lol - I used to think that having a cheat meal or eating β€œbad food” that isn’t part of my healthy diet would ruin my progress overnight. - Not only was I missing out on amazing fun everyone else had around me, I was damaginf myself mentally because theres no dietitian nor trainer out there that would tell you to have your doet on point 100% - you would go insane. - Also if you are dieting, especially losing weight , your body burns fat up to adaptation point. Once this point is reached ,your metabolism adapts and slows down so eating a big calorie dense meal/s in one day may shock your body so much it speeds up burning procesd over again. - And this doesn’t only apply to being in caloric deficit and losing fat . After years and learning by my own experience I foumd out that even when Im in bulking season/in caloric surplus trying to build up muscle mass, having cheat meals help up replenish glycogen store and I have way more effective workout through out whole week. - So here I am now sitting and having fun with friemds and family, after eating cake and ton of chips, just waiting for a delivery man to bring me pizza πŸ’β€β™€οΈ Eat your cheats babes, for those healthy sane gains πŸ‘…πŸ™πŸ‘πŸ‘

8

A pre-workout snack! πŸ“ - Fuelling your body with the right food is so essential when it cmed ti over all health of body and mind. - Strawberries are amazing low-calorie , fiber-rich fruits that are packed with essential vitamins like C & K and minerals like potassium,manganese and magnesium. - Walnuts are a great plant based source of healthy fats containing omega-3s , also knows as in plant sources as alpha-linolenic acid (ALA) , which are essential for a proper braňin and heart function. Eating walnuts also brings benefits like decreasing inflammation, weight control,lowering high blood pressure and supporting a healthy gut. - Snack like this can be esten at any time of the day, but I also love eating it as my pre-workout snack , as I get a lot of β€œquick sugars” into my stream for more energy (from strawberries) and healthy fats from walnuts keep me feel satisfied and not hungry through out exercising πŸ‘Œ

5

I used to be that girl in the back of the classroom, being bullied by boys for having small chest and playing pc games and watching anime . They judged me by the cover but never saw my abitious character - do I showed it to their faces πŸ’ͺπŸ’… Don’t pet anybody ever put you down for what you do and who you are. Work hard in silence and let your success make the noise.

36

The golden hour at the gym πŸ™πŸ‘Œ

31

Yesterday I had a SICK shoulder x triceps workout, actually one of the elders came up to me to show me few exercise from old school and maaan, maaan it hurt like hell!! I loved it!! Today I was supposed to have a leg day. But unfortunately my digestion gave up on me AGAIN so today I wasmt able to even eat properly. Hopefully it will get better soon. Always trest your body the best you can, if it tells you it doesnt feel like working out,then don’t. If it tells you not to eat some things,then don’t. Your body should be treated like a shrine, since it’s your only place you will ever have to live in πŸ™

47

Today I don’t know why but the bloated belly was SO REAL OMG, also my head kept hurting since the morning but I still wanted to go to the gym so I decided to do a quick but really effective glute workout, and ouch it still hurts af! try and hate me later haha ! . . . *BOOTY WORKOUT:* * Activation * Glute banded kickbacks 3x20 (each leg) * Leg adductor 4x25 * Cable squats 3x15 SUPERSET * * * Hip thrusts X cable pull-thru 4x20 * Barbell deadlifts 4x15 (heavy) * Legpress 4x20

44

Monday is here! nearly ending (for me)! And I had a seriously bad workout ! Lol But so what, everyone has their good and bad days, what matters is your attitude towards it. You can either be angry (at none lol) and have an awful mood all day long or you can look at the brighter side and see that there is still plenty of time to do other things that can cheer you up! Never throw a whole day away just for some tiny period or time that didnt go as planned. Life is a gift and you get it every day for free,so enjoy it to the fullest πŸ™β€οΈ

10

NOTE; Long caption ahead! how I treat my hair! πŸ’†πŸ»β€β™€οΈπŸ’‡πŸ»β€β™€οΈ I have always been β€œthat girl with long hair” and my goal was always for them to be nice shiny and healthy, but as you can guess since I prioritized the length of my hair to be like this, I was trying to avoid cutting them at all cost (I know Im not the only one guilty of this here haha)As time passed tho the ends of my hair started to be very dry and fizzy. That’s why I tried out @cocoalocksofficial because I heard that their mixes are full of vitamins that are essential for hair growth as well as for our hair to stay healthy without any external treatment. I must say that Im very skeptic about products like these, but this one seriously got me! since Ive been drinking @cocoalocksofficial hot chocolate (yes u read it right HOT CHOCO COCO HAHA πŸ«β˜•οΈ) my hair started to grow faster and doesnt fall out as much! (As an average person loses around 80-100 hair per day!) The hot chocolate is purely made of cocoa powder, seleniun, zinc and biotin which have been clinically proven to achieve healthy hair + theres a tiny bit of sugar added (but one chocolate has only 27kcal!!) Aliterally I recommended this to my mom and sister as well and will be surely using this product to maximize effect! 😍 I will keeo you all updated! πŸ˜πŸ‘ŒπŸ€€πŸ’†πŸ»β€β™€οΈ . . . . . #beauty #cocoalocks #cocoalocksofficial #fitness #jenselter #jenselterchallenge #fitfam #hair #hairgrowth #chocolate #fitnessjunkie #healthy #healthylifestyle #healthylife #gymlife #fitnesslife

26

Dont know what was wrong with me today but I seriously just couldnt get my glutes activated lol life happens

20

Hey guuuys ! πŸ€— Long time no post πŸ˜… I know but I had issues with my phone so I was saving up and working my ass off to get a new one.And so Im back! more recent post are coming to be ready πŸ€—πŸ€£ . . . . . #fitness #fitfan #fituk #humpday #squatlife #squats #booty #shesquats #girlswhosquat #instagood #instamood #workout #motivation #fitnessmotivation #gymshark #tflers #belfie #squatbooty #legday

8

55

Making my way thru exams, slowly but surely.Day by day Im more tired so I will have to decrease my trainings to maybe max of 4 days per week. I love working out but studying is way bigger priority and it must be done πŸ‘πŸ’ͺ so let's study hard now and then we will have free days time ti do what we want 😊. . . . . #strongnotskinny #girlswhosquat #squatsbooty #fitgirlsuk #fitfamuk #cleaneating #gymbunny #summerdress #training #camodress #bootyqueen #mirrorselfie #bodybuilding

71

Just ordered @cocoalocksofficial and seriously getting to excited! Cannot wait for it to arrive πŸ˜πŸ‘Œ Heard a lot of great reviews abot how their shakes really help your hair not only grow faster,but also makes them stronger! πŸ’ͺ and that it tastes like a realy chocolate 😜 β €β €β €β €β €β €β €β €β € I will let you all know once it arrives πŸ‘ β €β €β €β €β €β €β €β €β € #fitness #squatlife #hourglass #fitgirl #squats #shesquats #gymgirl #gymshark #fitnessselfie #mirrorselfie #fitnessmodel #glutes

40

Happy Friday Humpday! Omg my legs are DONE for! Totally killed them but also really enjoyed my workout today ☺I love training on Fridays since the most of times there is a half empty gym cuz everyone is out drinking and dancin' πŸ˜‚But gymming is my kind of fun on Fridays nights ☺ Tomorrow Im having a rest day - meaning no gym but a whole lot of cleaning, vacuuming,ironing and studying. πŸ˜…πŸ˜† Do you guys also train on Fridays or do you enjoy being out with friends? or maybe both?!! 😜 . . #booty #bootygains #fitness #fitbooty #glutes #gluteworkout #mirrorselfie #fridayworkout #fitgirl #girlswhosquat

53

And soooo, here it is,my WHAT I EAT IN A DAY πŸ™‹ (example) β €β €β €β €β €β €β €β €β € A lot of you had messaged me asking what do I eat to lose fat/gains muscles and so I decided to show you from time to time that eating healhy doesn't mean eating boring foods, actually I prefer it way over buying fast food amd processed stuff because u never really know what all the yummy meals you can come up with!! I myself rather like eating amaller portions and more times a day (becuase I just love eating lol) but you dont have to, if you'd rather like to eat 3-4 times a day bigger meals ,do so, this us just an example πŸ™‹ β €β €β €β €β €β €β €β €β € Meal 1 - whole wheat bread with mashed avocado, pepper,salt and egg with sprinkle of aprika πŸ‘ŒπŸ˜­ Meal 2 - (not shown) a cup of coffee with cow milk and a protein bar Meal 3 - cooked rice, grounded beef and a mix of chickpeas and red beans πŸ’• Meal 4 - (preworkout) corn cakes with @myproteinuk smooth peanut butter (Im ADDICTED!) and a lrftover of my protein bar (+sprinkles for aesthetics hahahahah) Meal 5 - (post workout) wholewheat pasta with canned tuna and fresh red bell pepper Meal 6 - (not shown) for the late night snack just had frozrn berries heated up in microwave and coated in @myproteinuk sugar free syrup πŸ˜­πŸ‘Œ β €β €β €β €β €β €β €β €β € And that's all πŸ˜‹ would you like to see more of what I eat in a day? comment below! πŸ’•πŸ™‹ . . . #whatieatinaday #whatieat #mealprep #fitnessmeal #fitness #onlinecoaching #fitmodel #fitnessgirl #gymshark #vegan #veganmeal #diet #weightlossmeals

16

#tbt to last summer. I was shredded, toned,still healthy. Now I'm trying to get my cut going to be shredded for this upcoming summer, but somehow,after the winter bulk I fell too much in love with food and Im literally unable to lower my cals haha. Now you would think I wish I had this physique back.NO. I love my body even if it covered in bit of fluff, and this was the physique I had in the past.I'm already one year after, stronger, more knowledgable, happier. I will do my best on cut but I will not take this photo as something to be depressed about,more pile just,motivated. β €β €β €β €β €β €β €β €β € And so should you, when ou see all the fit babes on IG. Let tem be your motivation,your fuel to never give up, not be your nightmare that haunts you around every corner. Live,love, breathe people. Love ya all β €β €β €β €β €β €β €β €β € #booty #glutes #fitness #fitnessworkout #summerbody #bikinibody #shredded

30
Next Β»