#WBFFAUS18

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Through back photo from the last year of our New Year holiday 🌊 This time is almost here again... 🌴🌊
Tone your arms with these 3 simple exercises. - What woman doesn’t want tight and toned arms! Training arms isn’t going to give you a scary, overly muscular look, but will help you tone up and get rid of those flabby, ”batwing arms” as most women like to call them. - These are my top 3 Tricep Exercises I like to add into my Arm routine. - • Bench Dips 4 x 20 Make sure to keep your abs engaged and slowly lower yourself until your elbows are at a 90 degree angle. Drive up and squeeze your triceps. - • DB Overhead Extension 4 x 10 - 12. You can do this exercise with a dumbbell or resistance band. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling. Squeeze your triceps hard and Slowly lower back to starting position. - • Skull Crusher 4 x 12 - 15 Skull crushers are one of the most stimulating exercises to the entire triceps muscle group. Lie on a bench with feet flat and knees bent, bend elbows and bring the bar close to the top of the forehead. Do not let your elbows sway outwards. Squeeze triceps hard at the top and slowly lower. - LIKE, SAVE and tag a friend . - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation .
Transformation Tuesday 💫 Pic on the left was my first check in with @the_sportsmodel_project - this was after already losing 8kg on my own. Right pic was October this year ✨ The biggest difference is not the numbers but the way I see myself now. Post comp I’ve lost my abs and am no longer stage ready but I feel just as beautiful 💕 Because I showed myself I’m capable of anything I set my mind to. I feel empowered and I appreciate myself.... and that’s so much more than one show day or having abs (show days is just the icing on the cake!) You are much more than a reflection in a mirror x #bethebestversionofyou #selflove #empoweringwomen #transformationtuesday #betterinmy30s
So excited for my next show, bringing an even more tighter package, but fixing up the curves 🌹I thought I did well here bringing this package in October, but I’m so keen to cut for the next show. Girl’s put in so much work the last 2 months and see what I look like in 20 weeks and choose a show from there 😏 @wbff_aust @wbff_official #sydney #goldcoast #fitness #wbffaus18 #wbff #bikinidiva #fitness #fitnessmotivation #bodytransformation #bodybeyondcairns #ehplabs #ehplabsresults #ehplabs_ausnz #bodybeyondcairns #selflove #curvygirl #wbffaus18 #wbffbikini #quads #booty #beauty #fashion #gown #girlswholift #fitgirls
Fit Girl Christmas Gift Boxes😍. Girls how cute are these ? Everything a fit gal needs in one Chrissy Hamper. Buy one for yourself or your partner. These are on sale for $129, RRP $169 so get in fast as stock is limited. - We are working with some great brands this Xmas to bring you the cutest little hampers. - Christmas Gift Box Includes: - 🌲1x Jess Coate Cotton Non-Slip Booty Band 🌲1x Jess Coate Waist Trainer 🌲1x Jess Coate Ankle Booty Strap 🌲1x @smartshakehq Shaker 🌲1x @poppyandolive Jar of Almond Butter 🌲2x @musclepharm Combat Protein Bars 🌲2x @beforeyouspeakcoffee Satches 🌲1x @ceresorganics Raw whole food Bars 🌲1x @honestgoodsltd Ahi Cider 20 serve bottle 🌲1x Scentsy Tahitian Black Orchid Scent Circle AND a free Black raspberry vanilla washer whiff sample. - Available on www.jesscoate.com now link in BIO @jesscoatecampus . - We are only selling a limited number of these beauties so get in fast!. Tag your man or ya GFs who may want one of these 🥰. Swipe across to see some of the goodies in the box. - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation .
My Body of Work🙌🏻 I think one of the core fundamental reasons why I gravitate to fitness and bodybuilding is the fact that I can control the variables and be responsible for the final outcome. I can't blame a referee or my teammates... It's all on me. - Sure there will be some things in life which I cannot control but for the most part my results are the direct reflection of my own planning and preparation. - My "body of work" doesn't happen my chance🙅🏼 I have built my physique by objectively analysing and manipulating all the variables; my diet and it's macro breakdown, my training program and it's training volume, my lifestyle habits and sleeping patterns have all been factored in. Now that doesn't mean that my plan is so regimented and stringent that I don't have room to move👎🏻I'm flexible and adapt to circumstances because life isn't perfect. - But one of the key things which I think is important when tracking your progress and looking to maximise your results is factoring in the variables you can control. If you're wondering why you aren't losing weight but you're not tracking your macro breakdown then you probably won't know if you're in the deficit you require to be in to lose weight. If you're not tracking your training volume over time (Sets x Reps x Weight) then it can be difficult to determine if you're progressing in terms of strength and muscle gains. They are variables which can help paint a clearer picture as to why things are working or why they are not. I appreciate that it might seem like a burden at first but by doing this extra bit of "homework" you can avoid blindly jumping to irrational conclusions when deciphering why you aren't getting results. Just some food for thought😊 - ✊🏻I hope everyone is killing it with their training at the moment and achieving the results they envisage😊 Have an amazing week!🙏🏻 - 📸Photo Credit: @jake_od
To help mix up your leg day, there are a number of feet placement variations you can perform on the leg press to target different muscles. The leg press itself works many of the same muscles as a squat, without placing so much stress on the spine and knees. Swipe across to see variations on the leg press. - Normal Stance: The standard stance on the leg press, feet parallel in middle of platform and hip width apart. - Wide Stance: Positioning your feet wider allows you to work your adductors, inner hamstrings and inner quads. - Close/Narrow Stance: Works the outer thigh muscles, the lower you place your feet down, the more quad dominant the position becomes. - Low Stance: Placing feet lower will shift the stress lowering part of the exercise onto the the quads, this is also a good substitute for squats for those who suffer from knee pain. - High Stance: Placing the feet higher allows the glutes and hamstrings to activate more. - By using good mind-muscle activation you can really get a lot of benefits out of one single exercise and many different stances. Try it out. - LIKE, SAVE and tag a friend . - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation .
🥰how happy looks like🥰Best week in a year!!!!!! Can i be that tanned again please!! Australian days. Coffee hunt with the girls. @chelseadom_fit @tessmillican #australia #goldcoast #coffee #fun #girls #fitchicks #wbff #wbffaus18 #fitness #bikinidiva #tanned #pretty #happy #lovelife #pretty
No shortcuts, work for it! Un-Edited shot from@ @clickkiwiphotography 😍🙌just sick skills. If you haven’t shot with him you NEED to! This man is pure talent ! - #dream #believe #achieve #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation . 📸 @clickkiwiphotography
Has strong become the new face of skinny for women? 🙌🏽 YES! 🙌🏽 . Strength training is the easiest way, and honestly, the only way you’re going to truly be able to get the physique you desire. Along the way some pretty cool things happen outside of the physical changes too 😎. A whole new persona emerges and you start to build confidence in your own body. You come to terms with your self-esteem, your self-love and how you look in the mirror. 💞 . Before we can get from here to there though it’s important to remember a few things along the way... . Avoid comparing yourself to others in the gym because no two people are alike. I didn’t look like this four years ago, or even a year ago! If I gave up because I didn’t look like who I idolised, then I wouldn’t have made as much progress. . Focus on how an exercise makes you feel rather than how you look all the time. It will keep you motivated in the gym! Do you feel strong? Do you feel like you mastered a difficult exercise?😏 . You’re not going to see all your hard work in the gym if its accompanied with a poor diet. Make healthy choices when you’re eating so that you get a “toned” look, rather than bulky.🥦🍉 . Okay ladies! Show me what you got! 💪🏽😈
Birthday weekend in the beautiful Queenstown 😍❤️, how about those views? No weights, no cardio, no step calculations , no macro tracking. What a time to be alive , Queenstown is breathtaking if you haven’t been you must ! - Thanks for all the beautiful messages and tags on my birthday so much love for y’all ! I had the most relaxing day ever 🥳💜. - On route home for a busy few weeks before Xmas. Feeling blessed 🥰. - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation #lornajane #lornajaneactive
15.10.18 urghhh... that comp tan 🤤
Check in: 8 weeks between photos 💥💥 Left photo: yesterday Right photo: comp day, October 13th #wbffaus18 I’m not going to lie even though I am loving my life right now; eating lots of nice food, lifting heavy and enjoying my time away from comp prep I am still stupidly wanting to be leaner 😒🙄🙄. I do not dislike the way I look at the moment but it is hard to put on the extra fat and still be a 100% happy with it. I have reversed well (the best I have ever done in fact) I just need to accept that to gain muscle and improve my physique I need to be a little bit chunkier than I like or feel comfortable being. I am in no way stupid enough to let my progress suffer for the sake of my ego and staying in my comfort zone. I need to make some big gains, particularly in the shoulders department!! 🤦🏽‍♀️😆 apparently my shoulders have an aversion to being in proportion to the rest of my body 🙄😂😂 #sendhelp #shouldergainsplease . . . . . . . . . . . #teamleman #checkin #girlswithmuscle #wbffbikini #wbff #fit #fitness #posing #forthegains #balance #mindset #lean #chunky #aesthetic #active #lifestyle #instadaily #embraceyourself #
🏋️‍♂️LOW BAR SQUAT🏋️‍♀️ . . . Different to the high bar squat!! (Yep theres more than 1 squat). Low bar is good to incorperate when doing a strength phase. Your feet are wider, the bar sits further down your back across the rear delts and you dont have to squat as low so its easier to move a heavier load. This squat variation also puts more emphasis on the posterior chain rather than the quads. So its good for someone like me who needs to keep thoes quads at bay 🤣🤣 . . . 5x6 @ 62kg Building up my strength and yes.. i wear a weight belt because I feel more stable 💪💪 bring on some gains 🙌 . . . @insideoutwellnessco @wbff_aust @wbff_official @ari_empire @pauline_wbffaustralia @pauldillett @allisondillett @zap_fit #insideoutwellnessco #zapfit #zapfitness #wbffaustralia #WBFFGC18 #WBFFAUS18 #wbffbikinimodel #wbffbikinidiva #wbffworlds #fitchicks #fitarmy #squats
Where would you start to find approval for a shoe? Perhaps, a daughter is a good place to start. . There is a saying!!! Third time lucky, and after two samples and a few changes to fabric quality, heel counter, heel height, outsole design and inner sole comfort. I am glad to have finalized our first Bodker(Bill-ker) pair of shoes. Written in Danish(Bødker). . Who would have known, fashion design pattern making would contribute knowledge toward the invention of our sneaker heel, and many more to come. . COMING SOON!!! If all goes according to plan. Release date will be in March 2019. 'Destiny, us all'. . Like this post to show support. Follow us: @colourandfit . For future giveaways Starting January or February Subscribe to colourandfit.co.nz 🚨DON'T MISS OUT🚨 . Looking for influencers with a love for fashion and shoes. Dm at: hello@colourandfit.co.nz . . #fashiondesigners #shoedesigner #blogger #wiw #wiwt #wiwsport #wiwn #wiwtoday #fashionfury #outfitinspirations #kitandkaboodlestyling #kandkbuy #stylingnotshopping #igstylediaries #30wears #minimalistwardrobe #mywhowhatwear #influencers #womeninbiz #workingwoman #wbffaus18 #nzifbb #ifbbaustralia #icnofficial
About last night.. 🤗 Work Xmas party has now been and gone for another year and for the 1st time since before prep, my food wasnt preplanned from a menu.. let alone served from a plastic container! 🍽 . Today I'm straight back into my meal plan. Not because i feel guilty for enjoying some delicious food, but I have big goals I want to achieve and I'm still in the #wbffaus18 reverse phase. You can have balance in the festive season, it just requires some give and take to stay on track 👊 . . . . #kingbodiesathlete #kbgirls #wbffaustralia #wbffdiva #xmasparty #christmas #festive #celebration #reddress #smiles #reversedieting #balance #healthylifestyle #fitspo #fitchick #fitnessgoals #fitnessmotivation #summer #fridayvibes
Walking into the weekend like 💁🏼‍♀️💁🏼‍♀️ Love this time of year, everyone is so happy, festive and preparing for the new year. New year, new start, new goals. What are your goals for 2019? • • • • #goals #newyear #wbff #wbffbikini #wbffaus #wbffaus18 #ladyinred #bikinimodel #settinggoals #2019goals #bringiton #aimhigh #bigthingscoming
. Who’s ready for summer? There’s still time⏳💪🏻💯 . DM if your keen on Face to Face PT or Online Coaching😊👌 . ❌ To Restrictive nutrition, low cal diets, and hours of cardio with no training structure . ✅ To non restrictive nutrition, flexible dieting, personalised training programs around your goals and lifestyle . 📸 @spohphoto 🔥 .
Welcome to be weekend 🤗 - We can’t forget Flex Friday without this Flashback to the WBFF stage last year. 👌 - Guess what, this story us t over yet 😏 - Happy Friday Fam 🙏 - #flexfriday #happy #wbffaustralia #wbffaus18 #flexibledieting #fitnessinspiration #fitness #fitspo #fitfam #fit #fitnessmotivation #fitnessmodel #fitnessaddict #fitnessjourney #motivated #motivation #inspire #instafit #inspiration #bodybuilder #bodybuilding #physique #training #iifym #flex
Kicking back because it’s the weekend AND summer 😍🍍🍍 Happy days @muscatmediacreative #beachbum #happydays #summer
This will be one of those photos that I look back on in 30 years & admire what I accomplished. The kind of photo I shove in my kids faces to show off how hot & buff I used to be. 😂 Thank you @wbff_aust for helping me create such fabulous memories.. there’s plenty more to come too! Photo by @dallasolsenstudios Hair by @hairheavenemporium Bikini, bod & posing by me!! @msfitmodels @hy_hq 💪🏼🥰 #wbffpro #asnfuelled @asn_helensvale #wbffaus18
Forever my favourite bikini 🧜🏾‍♀️🧜🏾‍♀️🧜🏾‍♀️ My love for competing, training & prep is unmeasurable but it’s nice to be in an off season 🥳
Hot off the racks @lornajanenewzealand @lornajaneactive latest drop! Love white on white. - The “Refresh Twinset” in white is so fresh 🙌 check it out fam and treat yo self. - SWIPE ACROSS to see the fab new outfit from @lornajanenewzealand 😍. - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation #lornajane #lornajaneactive
💥Just over here trying to grow! As much as I like posting shredded pics, the #offseason is where the true transformation takes place for me. Aiming to be 5kg heavier and hella more shredded next time I step on stage. @anthony_novak_aus safe to say my shoulders are finally catching up to my traps? Appreciate the extra attention/punishing you gave ‘em this year!! 👊🏽💯💪🏾💥
Throwback Friday.... this was a couple weeks out from my first @wbff_aust comp. Like all of us that compete I thought I wasn’t lean enough... seeing this now I was so happy with how my back came in. Onwards and upwards, now working on smashing this gal for next year with @team_leman ❤️ thank you again to @spartanfactory for getting me to the stage...
Too good not to repost!! Repost from @the_selfmade_lifter using @RepostRegramApp - Killer session with this aesthetic shredder @the_selfmade_lifter 💯💯 Styling none other than @selfmadeliftwear 🔥 Selfmade Athletes: @burnhamliam @the_selfmade_lifter 💪
3 Tips For Today! ✍🏼 1️⃣Be passionate about something bigger than yourself; it inspires growth 2️⃣Be proactive about your dreams. Stop waiting, get started 3️⃣Be patient with people. Give the love that you wish to receive - - - #wbff #bikinimodel #wbffbikini #wbffaus18 #bikini #wbffathletes #love #training #back #squat #booty #weightlifting #bodybuilding #fitness #squat #workout #gym #bodybuilder #gymmotivation #gymshark #nike #instagood #quotes #instafit #motivation #happy #gymselfie @wbff_aust @wbff_official @ehplabs_ausnz @pauline_wbffaustralia @paul_dillett
Can’t wait to get the abs poppin even more than this. This was when Sydney fed me good Post Comp with my fav food places ❤️ Working super hard the last 8 weeks with another 8 weeks to go ! Bring that shape in real good😏 #sydney #goldcoast #fitness #wbffaus18 #wbff #bikinidiva #fitness #fitnessmotivation #bodytransformation #bodybeyondcairns #ehplabs #ehplabsresults #ehplabs_ausnz #bodybeyondcairns #selflove #curvygirl #wbffaus18 #wbffbikini #quads #booty #beauty #fashion #gown #girlswholift #fitgirls
Never seen before posing video (3weeks out from @wbff_aust ). 🤗 If you want something bad work work work ! I was in front of the mirror 2-3x a day every day from 9 weeks out practising my posing. - I knew my physique would be exactly where I needed it to be because I have the best coach 😎💜 @jakecampusnutrition no but really I trust him and trust the process to the stage. - Work on your weakness’ and they will become your strengths. Forever working, forever grinding and never perfect that’s what I love 🤗💜. - Next show @wbff_official Worlds Bahamas August 2019 😍👑💄💋💃. - #youtube #fitnessmodel #train #nutrition #love #health #fitness #nz #instagood #bodybuilder #GC #booty #motivate #inspire #fit #fitfam #wbffaus18 #wbff #wbffbikini #wbffpro #pro #gym #glam #aus #usa #mpnation .
Keep pushing through life, it is the only way to move forward! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #wbff #wbffaus18 #goldcoast #keepmovingforward #pushthrough #summerready #motivation #gym #bodybuilding #bodypositive #fitness #health #strong #instahealth #excercise #strength #conditioning #train #training #diet #active #lifestyle #lmtlss #lmtlsstraining
Swipe 👉 . . These banners mean more to me than just a piece of pretty promo material. . . They represent monumental milestones of sacrifice, financial, social, food, and lifestyle. . . To me, they represent the moments of strife, not amongst others, but conflict (and equilibrium) between my needs and wants. . . And this constant ebb and flow of war and peace is what builds character. We are built to withstand great feats of 'impossibility', ultra marathon records are being broken everyday as we speak, fasting records, weight lifting records, scientific discoveries and so much more. . . Let's keep testing those limits!💪💪😎 ➖➖➖➖➖➖➖➖➖➖➖➖ Again, thank you to @wbff_aust for providing the best platform in the world to showcase sacrifice, tenacity, and celebrate beauty! . Cannot wait to experience this platform on the home turf with @wbffnewzealand
Throwback to 1 day out from @wbff_aust Gold Coast show!spending the whole weekend with these beauts was just an absolute dream 😍 so much love for you ❤️🙏 @leahxo__ @hattieboydle @leticialockhartfitness #wbff #wbffaus18 #wbff_aust #strongwomen #wbffpro #fitness #fitnessmotivation #fitspo #grateful #1dayout #bikini #fitnessmodel #athlete #gym #musclenation #tbt #dreamteam
🙈Comparison shot tttiiimmeee🙊 Left photo from back in March 2017 @empoweredbyu_personaltraining to today huunnnaaaiii those wings! In between all of that there has been a loss of 20kgs, muscle gaaiiinnnzzzz, a @wbff_aust comp🤩, some serious confidence boosting🙌🏾, a change of mindset an lifestyle and a loss of clothing 😂 I just want to be thicker than a snicker 🤨 @goodlifehc . . . #WBFFAUS18 #wbff #wbffbikini #compprep #strongnotskinny #focus #goals #loveyourself #confidence #inspo #picoftheday #beautiful #empowered #eatright #liftheavy #fitspo #fitnessmotivation #inspiration #fitnessjourney #motivation #dedication #healthy #exercise #lifestylechange #workingonme #strongwomen #mindset #hustle #fitfam #lifestyle
TBT to leaner days. Ready for a new challenge in 2019 💥 time to beat this girl, attitude and all 💪🏻 . . . #personalgrowth #bootygrowth #fitnessforhealth #strengthtrainingforwomen #strongnotskinny
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