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    21-Apr-2017 19:56:00 PM
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    22-Apr-2017 13:36:01 PM
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Changing your body isn’t overly difficult in a short space of time, but keeping those results & making long-term progress in a sustainable fashion is much more difficult. This is what my client Lauren has achieved between April 2014 & October 2017. - 3.5 years of controlled building phases, supplemented with controlled periods of deficit dieting & several competition preps. Each time she has dieted, she’s reversed in a controlled fashion to improve her body composition without gaining excess body fat. She’s performed minimal cardio throughout & three years on, she gets lean on more calories than she did the first time around. - She’s built muscle & strength, forged a brilliant relationship with food & has never had to resort to any extremes. She sits at a far lower body fat percentage & looks leaner at higher body fat percentages as a consequence of her hard work over the past 42 months. She follows sub-maximal training methods so that she never reaches a strength-based plateau, but instead, makes continual strength progress. She placed in the top 5 at her recent WBFF show. - There is no secret to building muscle or losing fat, but if you want to make significant changes to your body composition, find a way to do so that doesn’t impact your lifestyle in a negative manner. Lauren tracks her macros, eats her favourite foods in moderation, lifts weights & performs minimal cardio because that’s what she enjoys. Her routine is sustainable because it isn’t difficult. It isn’t extreme, so she can stick to it for long periods of time. Flexible dieting is more than just hitting macros. - Serious client enquiries: nick HyperDBS Registrations: link in bio 👉 @nickcheadlefitness - #TeamNCF #Client #Transformation #WeightLoss #Bikini #WBFF #FitnessModel
Para todos nuestros latinos, this one is for you! 🎶 The song? 'Latin Trap' by Machete found on #ZIN71, because no #ZumbaClass is complete without a little #latin spice added to it. #ZINs, remember you can find the exclusive tune + choreo on #ZINNow! #Zumba #Machete #LatinTrap 💃: @lorettabates @hermann_melo
Sizi en yüksek enerjide tutan şey “Sevgi”dir. Sevin sevilin.🖤The feeling that holds you at the highest energy is "Love". Love and be loved. 🖤 Goodmorning🖤 #ifbb #ifbbpro #turkey #health #fitness #fit #fitnessmodel #physique #workout #bodybuilding #cardio #gym #train #training #wbff #npc #mensphysique #personaltrainer #motivation #athletic #kickboxing #sixpack #diet #abdominal #abs #aesthetic #exercise
Ten years from now, make sure you can say that you chose your life, you didn't settle for it. 😊😎😉 . 📸 @daniel.xmass . Youtube: Ig, tumblr & fb page: @aresmeris 🌎 . #igers #asia #cute #fit #vietnam #taiwan #travel #europe #uk #instalike #photooftheday #thailand #indonesia #usa #mexico #malaysia #gym #abs #instagood #follow #health #instadaily #instapic #instamood #travel #philippines #fitness #instalike #hot #manila
I would rather be completely exhausted from the hard times which breed success... than well rested from achieving nothing. 📸: @byronespinozafit
😳🙈 Real or fake?? Which do you prefer? 🤔 Comment below! 👇 . . . . 👣 Follow @bbsporty for the best in fitness! 📸 👇Tag - Comment - Share to support! ________________________________________ #Fitness #Health #Gains #Gym #Train #Training #Fit #Motivation #FitFam #Fitspo #FitnessAddict #Abs #Healthy #BodyBuilding #Transformation
Couldn't resist sharing this breathtaking video. This baby was born entirety still in his amniotic sac while the doctor gently cuts it loose. This is the moment when the baby is thrust out of the casing, slides right into warm hands and takes his first breath of air. Video by @draygencelik Repost from @medicaltalks
4 years ago, I was lost, hopeless, helpless, weak, depressed, suicidal and I hated myself to the very core of my being. I woke up every day and all I could think about was food and how I could make myself thinner. I’d do so many sit ups during the night that I would get carpet burns on my back from wearing my skin through. I’d only eat off other people’s dirty plates when they had finished their meals and it would always be in private, never in front of anyone. I used to make myself sick, sometimes several times a day to the point where I was so exhausted I couldn’t physically stand up. I’d hurt myself. I’d starve myself. I’d punish myself for ever allowing myself to think I was acceptable or valued. Now I barely recognise that girl. Not just on a physical level, but in a mental and emotional capacity too. I look back at that 2013 me and I just want to hug her and tell her that she is enough and she is loved. I’d tell her that she has the power to change everything. She can change the way she looks at herself and thinks about herself. She can change the way she thinks, acts, talks and speaks. She can stop herself from self harm and she can learn to look in a mirror and say “I love who I am” and not need to feel ashamed to do so. And I did. 4 years on and I have learned so much on that journey of recovery from anorexia. I know how to appreciate and value my body and my worth. I understand what it means to be kind to myself. Sometimes, when I go over on my meals or my macros and I feel like crap, I think about that 2013 me, and realise how lucky I am to still be breathing, let alone worrying about freakin macros. I want people to know that even in what seems like the most impossible situation, there is always hope and there is always a way out. But you are your hope and you are your way out. You’re stronger than you think you are if you’d only allow yourself the chance to prove it. Don’t ever be ashamed of being you. Love yourself UNCONDITIONALLY - not because you think you should but simply because you can.