There are certain lessons and values in life that take some longer to learn than others. Learning just how valuable you are, knowing your worth - that’s been a long time in the making for me. I’m very quick not to demand too much for fear of not being ‘worth it’, I used to accept behaviour that would leave me feeling undervalued all because I didn’t realise I actually deserved more. I also worried what people would think of me too much, so when it came to things like contracts, agreements, work, friendships, relationships.. I would often end up doing things I didn’t actually want to, all to ensure I was viewed in a certain light, or to avoid creating uncomfortable tension instead of standing up for myself. This can be done in a humble, respectful way too - standing up for yourself and your values does not make you bossy or arrogant, it makes you self assured.
It’s easy for people close to you to truly see your worth, and it’s easy to be taken advantage of when you’re not 100% sure of yourself. What you’re willing to stand for and what you’re willing to accept define how you let people treat you. If you’re in a situation that doesn’t align with your values, you have control of it, you have the power to change the situation and what you tolerate ✨
You’re golden baby, each and every one of you is unique, worthy and valuable. Do not accept any behaviour that is below you 💖
I rep the cutest athletic wear brands with the cutest kid 🤗💕 Booty/leg progress in the last two pics and Mathew is like “mom, what are you doing?” 😅
Cropped sweater and leggings: @aonewear
Code athena10 for 10% off
Body by shit ton of hard work and @1stphorm
protein and ignition (post workout) link in bio
Diet by cleaner food with some chocolate treats ✌🏼
Mathew’s insta: @tiny_wicks
Selfie or it didn't happen!🤭I went to the gym! Hoe het ging?
Mwah. Aan de ene kant goed, want ik heb echt wel meer dan genoeg kracht en zelfs energie😊Maar: ik kan het nirt volledig benutten. Elke keer als ik mezelf wil pushen dan gaan m'n hartkloppingen als een gek tekeer en dat is gewoon niet gezond (denk ik😅). Dat betekent dat ik dus lagere herhalingen, maar ook lager gewicht heb gedaan. En dat terwijl ik WEL de kracht heb om veel meer te doen. Oftewel: zeer frustrerend🤓 Maar het is alsnog fijn dat ik wel weer kan gaan en iig iets kan doen. Beats sitting on the couch!
Zoals je ziet is de broek ook goedgekeurd om in te trainen, multifunctioneel. Boodschappen, bankhangen, trainen? No problemo🤣Love it!
Nou. Ik ben blij❤Straks nog even naar school en dan heb ik weekend! Wie gaat er nog meer sporten? Doe je dan even extra herhalingen voor mij?😌😏
ABS ABS ABS —> SWIPE, ♥️ LIKE N SAVE 4 L8R BOO 👯♀️
Add these onto the end of any workout for a finisher 🔥🔥
12-15 reps each
10 sec rest between exercises
100 sec rest between sets
➡️ Feet Over DB
➡️ Straight Knee Tucks into Oblique Knee Tucks
➡️ Sliding Knee To Elbow Plank
➡️ DB Sit Ups
Ps I made up most of the names for these exercises lel 😅
BB ONLY LOWER BODY SESS
A workout with a bit of weight behind it, which doesn’t seem to be as popular when I post these kinds of workouts, but this is more my training style and how I’ve gotten the results I have to date 💪🏼
5 x 6-8
120 sec rest between exercises & sets
A1) BB Heels Elevated Quad Squat
❣️ Elevating the heels is great for targeting your quads more and also helps people who have issue getting depth in their squats due to issues with ankle mobility
A2) BB Good Morning
❣️ tempo should be slow on the eccentric (bending over part in this exercise) with a small pause once bent over to hit those hammies
4 x 8-10
75 sec rest between exercises & sets
B1) BB Deadlift with 2 second pause at knee on eccentric
B2) BB Front Loaded Front Foot Elevated Split Squat
3 x 12-15
60 sec rest
C1) BB Romanian Deadlift
Powered by @ehplabs
always pre, infra & post workout 💪🏼 if you guys buy their supps (or apparel) make sure you use my code SOPH10 for a discount. K baiii 😘
It ain’t ya booty, it’s ya beauty 🤪
Everyday Mood: “time to make the donuts” let’s take your company branding to the next level 📬
Cheeky lil video 🙊 you’ll see when you get 0:27 seconds in 😉❣️.
This is my physique the day before comp - glycogen depleted and the leanest I’ve ever seen myself! I was 54kg 13% body fat. Today I am 59kg and 16.8% body fat - the extra 5kg is a combination of inflammation, water retention, muscle & fat - I was pleasantly surprised that my body fat % wasn’t higher. Amazing what inflammation can do to change what your body composition looks like! This is why I’m never big on scale weight - it messes with our head more than anything ☝🏻
So excited to do this all again and bring an ever better physique in 2019! It’s weird, I remember thinking at the time my body didn’t look THAT different to previously.. well, now I look back I can see all that hard work really did do a lot 😂 I know it sounds silly.. but when you see your body everyday you don’t see the changes.. that’s why I urge all my girls to take photos and videos at every stage, even when you’re not loving how you’re looking & feeling 💕
Did you really workout if you didn’t take a selfie? Lol 💪🏼Anywho, quads are coming in! You can’t tell but man were they poppin’ on the leg extension machine 🔥
(code athena10 for 10% off)
Gym bag: @1stphorm
(free shipping in bio link)
#LegDay #QuadsSquad #GymTime #Chuzefitness
Peeps always askin’ how to get rid of cellulite, my answer - posing 😂 legit though.
Being serious now - I have less cellulite when I lose fat - LESS, not none. I’m a little heavier than I was at my comp and have noticed more cellulite appearing. More prominent in certain positions, when I walk or slouch.. comparatively I can pose and make it disappear. A wee reminder not to compare yourself to everything you see on the internet - posing, angles, lighting, filters and apps ruin perception 🧨. Work on loving.. or even liking yourself every step of the way and that shit won’t bother you most of the time (we all have our days, myself included) 🤗 - also lol at my tan lines 😂 #keepingitreal #cellulite #bootycellulite #iamhuman
LOWER BODY WERK FROM JUAN HO TO ANUTHA: I’d like to dedicate this workout & song to my m8 jaimes1787 just bein’ trashy, enjoy 🧸. *for hoes only.
If you guys know anything about me, it’s that I am quite sarcastic 😇 so please keep that in mind when you read my caption (I hope you all read it in my voice/ accent too 😂). On a serious note, here is a workout!
A1) BB GOOD MORNING INTO SQUAT x 8-10
A2) DB DROP LUNGE x 8-10 each
A3) SUMO SQUAT x 12-15 into 12 pulses
A4) TOES ELEVATED DB ROMANIAN DEADLIFT X 12-15 into 12 pulses 🧚🏻♀️ Repeat circuit 4-5 times
🧚🏻♀️ Rest 10-15 sec between exercises
🧚🏻♀️ Rest 100-120 sec between sets
Weights I used:
A1) 10kg plates on the BB
A2) 9kg DB
A3) 12kg KB
A4) 9kg DB
Have funnnn also like this video if you wanna see more cause iz kinda hard to tell if you guys want me to keep posting these and they take a reeeheally long time to put together so ya know.. show me some ♥️🤷🏼♀️ ty nxt.
It’s probably almost time for me to find a prep coach 🤔 Or do I wait to compete again and just keep growing for a while? Ugh, decisions decisions. #sundayfunday
Scrolling through Uber Eats like... happy off season 😂
I know most of y’all are getting tired of these booty pose pics! Lol some of you probably think I only go to the gym just to take pictures 😂 don’t be a hater !
I worked hard as hell to get where my body is so excuse me for celebrating it by taking pictures. Thanks to my parents for giving me some good genes 🧬
I’m so lucky to have a job that I actually love! Yes, I love makeup with my whole heart but I love fitness just as much! At @bsffitnesscenter
I get the support & love I need to keep on bettering myself!
Come by & check us out at our new location in Ventura 💁🏽♀️. See why we are #thepeoplesgym
#fitness #fitchick #slimthicc #buildabootycenter #cantstop #wontstop #gainsville #bootypose #bootybepoppin #bsf
My mom said I had a nice butt so now I’m all about that booty pose 🤣 Anywho, I think I’m about to go running at the track today and get that cardio in now that the sun is out and not so rainy 🌞✌🏼Might change back into leggings tho, these give me wedgies 😅
#SprintSaturday #TrackTime #Gymshark #OutdoorExercise
Born for more! Start your brand today!
Antioxidant Smoothie Bowl
Fighting off a viral URI while pregnant involves lots of water, rest, warm showers for the humidity, vicks rub, ginger and lemon cough drops, and HEALTHY FOOD!
A smoothie is def a good option because it feels good on your sore throat +plus it helps boost your immune system
•1/3 cup 1% milk
•1/2 T sunbutter
•1 frozen banana
•1 handful spinach
•1 c frozen berries >cranberry, blueberry, blackberry, raspberry<
•Squeeze of lemon
•2-4 packs stevia
•Topped with bran flakes & sunbutter
Add more liquid if it’s too thick
Add more frozen fruit or ice if it’s too thin
This is not the sweetest smoothie bowl, but if you are sick or watching your weight, really sugary food is not the best idea 💡
#34weekspregnant #34weeks2days #SmoothieBowl #Smoothie #Berries #8monthspregnant #FitPregnancy #FitFam #Preggers #Healthy #BabyBump #Balance #Motivation #6weeksout #CountdownToBaby #Preggers #GrowingAHuman #FitMama #MamaToBe #Bodybuilding #NPC #Goals #Fit #BraxtonHicks #BootyPose #GrowingThePeach #GirlsWhoLift #FitnessChicks
Girls gotta support other girls! 💪🏼 ⠀
I love having these two to help push me towards my goals and be there for me when I need them. I’m thankful for my gym babes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Andddd here’s a sneak peak of my back pose. 🤪🍑
These are just some of my favorite exercises for that all too cherished back siiiide!
1️⃣ Romanian deadlifts- 4 sets of 10
2️⃣ Bulgarian split squats - 4 sets of 12 (each leg)
3️⃣ Barbell hip thrusts- 4 sets of 10
9️⃣ Band walks- 4 sets of 30 seconds
Issa upper body workout & all you need is a step, BB & DB! Just me & my @ehplabs
Oxyshred which I’m low key addicted to #soznotsoz
use my code SOPH10 for a discount off any and all products from their website. I’m decked out in full EHP apparel kit too FYI 😘
A1) DB Bent Over Row’s x 8-10 reps each side
🔑 leg is out to stabilise & engage core. Drive elbow back to hip and pause for a second at the top to really feel it in your back.
A2) BB Bench Press x 10-12 reps
🔑 BB to line up with nipple, drive through your heels & squeeze glutes to stabilise body
A3) BB Front Squat & Press into Back Squat & Press x 12-15 total
🔑 drive through heels at bottom range and then explode up to push BB Overhead
A4) DB Overhead Tricep Extension x 15
🔑 ensure elbows stay pinned to the side of your head so you’re only using your triceps here 🥨 4 sets
🥨 30 sec rest between exercises
🥨 120 sex rest between sets
Happy Thursday 🤗
Family photo featuring Brody and the top of lillys head (No dogs were harmed in the taking of this photo. All animls are willing participants despite whatever the look on their face may or may not portray) .
Both of us are feeling EXTRA motivated to get fit and healthy again now that adam PASSED HIS PARAMEDIC EXAM!! No more studying for him so more time for us to have fun with the gym and meal prepping :) I will be posting more to keep you guys updated on my new journey. I find that I hold myself more accountable when I share my plans with you guys.. so hopefully you enjoy the new direction I am going to take this page 💕
Goodbye to the .12% of my followers who always unfollow when I post a picture with adam 😘
#fit #fitfam #puppylove #cutedogs #follow #multiplesclerosis #mswarrior #mssucks #spoonie #fitgirls #fitness #cute #love #happy #bootypose #fitjourney #fitspo #inspo #motivation #couplegoals #sorryforthecringe