Keep things simple and tasty ❤️ 3 Days To the @ukdfba
Long post alert 🔉🔉🔉 This comp was the hardest yet,
Unfortunately things don't always go your way even with the best plan in place with the best coaches and support group .This prep was 6 months long, no cheat meals, no meat or carbs for 5 months and I lifted heavier than I ever have before unfortunately causing me a massive shoulder injury no one's fault but my own clearly going to heavy with poor technique
4 days before this comp I collapsed at home and had an epileptic sezuire, this caused me muscle pain and having to take rest, it agrivated my long term shoulder injury resulting me to loose muscle mass in my shoulders 2 months before comp, for some reason I just couldn't get as lean as I did last year and I put this down to hormones, stress and maybe prepping to long
I even questioned should I compete for IFBB and once again I was left on stage with a small number of competitors, although after 3 comps saw me win 1 overall, 2 x 1st Place and 2 x second places I found I was never satisfied with my physique
I guess that's the vicious circle when it comes to competing, each morning you find yourself looking in the mirror asking yourself if you are good enough, lean enough or muscular then find all your insecurities get noted by judges in your feedback
For now I will just focus on health and wellbeing and no doubt will get the right guidance and tracking from my beautiful coach @michellerichards_healthcoach
who has gone above and beyond during my prep, I will continue to see my coach to keep on track and in check and who knows what next year bring
#compprep #ifbbproleague #proleaguesa #dedication #fitnessmodel #sportsmodel #profitnessmodel #prosportsmodel #icnpro #growth #progression #gains #dedication #motivation #sacrifice #hardwork #routine #ontrack #realtalk #ifbbbikini #glutes #muscles #squatbum
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Two years of progress from left to right - September 2016, May 2018 and September 2018.
Leg press for the win 💎
Hit chest tonight with @ramfit_pt
We are actually trying training (most) muscle groups once per week at the moment. I know it’s gets a bad rap in the evidence based fitness community as being sub optimal for growth. But honestly it can be pretty fun as well to train this way for a while.
One thing I’ll keep in most of the time is training legs twice per week because that is one area I have noticed benefits more from greater than once per week frequency.
Funnily enough when I started training with more than once per week frequency per muscle group after spending a long time training with a body part split I felt mentally a bit uncomfortable. Now I feel a little uncomfortable changing back after training with greater frequencies for such a long time.
Anyway I’m not expecting anything amazing from this mesocycle but I think it will be enjoyable to really blast one muscle group per session and it will be interesting to see how well I’m able to maintain my muscle mass.
Working on my squat flow 🔄🍑 ➡️ 80kg x6
Video taken in my recent leg session, this was my 6th working set ✔️
🎥Thanks to my right hand man 😉 for filming my set 🙏 @bryan_laz
Shoulders! Man ive always struggled with shoulders. So good to see they’re on the right track.
Loving the new home gym @anytimefitness_tullamarine
👌definitely recommend checking it out!!!
This Is It! This is the final curtain call and when I say this is it I mean This Is It! I’ve put all my heart into this prep so come Saturday if I place or don’t I’m content and happy with what I’ve achieved.
Definitely starting to feel the effects of dieting! Coming off a big weekend of competing and my birthday, I’ve started to feel a little tired and I’ve definitely had enough of being in a calorie deficit! Around 23 weeks of dieting for my comps with structured diet breaks with my calories at baseline, I’ll be happy to start reverse dieting in 11 days!
I’m a girl who loves to eat for performance and having a big athletic fit body rather than a lean stage physique. Calorie deficits all year round are not healthy or sustainable and once my comp has finished my calories will slowly increase back to my baseline and I’ll put some weight back on. Having high calories means your body will be working and functioning at its best! Hormone levels will be high, and I’ll be feeling mentally and physically stronger!
I can’t wait to have my curves back and seeing how much more muscle growth I can make! You have to eat to grow! If you want a better physique, you must not only lift weights but you have to fuel your body correctly! Eating at your baseline and into a surplus will help you achieve that result!
So for now I’m staying strong! I love the sport of bodybuilding it’s something that has mentally made me stronger and confident, but it’s also hard work and challenging! I’m not someone who gives up, I’ll always fight until the end! I’m very grateful for the amazing people around me that continue to give me such great support! Team work makes the dream work 💪
#compprep #icn #fitnessmodel #sportsmodel #bikinimodel #bikinicompetitor #body #bodybuilder #bodybuilding #physique #gains #shredded #calories #diet #fatloss #muscle #gym #girlswholift #girlswithmuscle #goals #results #athlete #fit #fitness #fitnessmotivation #fitspo #bossbabe #strongwomen #strong
holy guacamoly!!! 😰😱😨
ÜBERMORGEN ist schon die Deutsche Meisterschaft der #gnbf
Kann mich bitte jemand kneifen? Ich realisiere das alles irgendwie noch gar nicht 😳 107 Tage Wettkampfvorbereitung liegen jetzt hinter mir und ich habe gerade sogar schon mein letztes Training vor dem Wettkampf hinter mich gebracht. Ich sterbe fast vor Aufregung und freue mich gleichzeitig einfach riesig auf dieses Erlebnis! Die anderen Girls mit denen ich auf der Bühne stehen werde sind einfach nur der Hammer! 😱😍 @mit_susi_ans_ziel @steffi_bikiniathletin @evasophia96 @viktoria.stieben @voxy_fitness @lean.linn @biene141291 @janos_hhh
Schaut unbedingt mal bei Ihnen vorbei! 😍
Da es mein erster Wettkampf sein wird sind meine Erwartungen auch sehr weit runter geschraubt. 😊 Ich bin einfach stolz auf mich wenn ich es bis auf die Bühne geschafft habe und das können auch alle Athleten sein die in den letzten Wochen auf so viel verzichtet haben und gekämpft haben. 💪🏾Deshalb gehe ich ohne große Erwartungen an alles heran und werde einfach Spaß haben! 🤩✨
Jetzt heißt es trinken trinken trinken und versuchen ruhig zu bleiben damit das Cortisol mir nicht die Form versaut. 😬 Morgen klingelt der Wecker um 4 Uhr und die erste Schicht Farbe kommt drauf bevor wir nach Siegen aufbrechen. 🚗💨
#peakweek #bikinicompetitor #veganbikinicompetitor #veganathlete #wettkampfvorbereitung #dresden #diät #fitgirl #gnbfdm2k18 #vegan #vegangirl #compprep #entwässerung #abs #shredded #gymshark #siegen #teamhotz
Tonight I was craving texture and flavour.
Haven’t made this dish in ages and it’s sooo simple and quick to do. .
Hot Cauliflower rice flavoured with the amazing aromas and taste of fresh ginger, garlic, red onion, black pepper along with kale and sliced turkey breast on cold crunchy iceberg lettuce. It makes me think of san choy bau. .
Literally took me 5 mins to prep and 8mins to cook.
Give it a try. It also tastes amazing with a few dashes of oyster sauce (which if I had any in the cabinet I would have used). 😋
Friendly reminder team!
Make sure you book in and if you can not make it please cancel early so other members are able to attend!
HAPPY THURSDAY TO ALL YOU AMAZING F45ERS ❤️
Watch to the end 😳🤔🤣
In the Comp spirit with @ifbbproleagueoz
Nationals really just a day away @teamsacrifice
with 13 athletes bringing it 😎 see you tomorrow Melbourne 💪🏼
Dressed to impress 💁♂️💁♀️
We definitely looked like vanilla and chocolate together last week 😂 but couldn’t have asked for a better red carpet partner 🤩😘
And a big thank you to @dressforanight
for the amazing gown 🙌
Photo cred: @dwayneolsenphotography
that moment! Wow 😱being handed the trophy as @pca_official
British Bikini Champion by the amazing @kerrysexton_pcapro
Meant so much 🏆☺️💪🏼 16 months ago I walked off that stage looking at the amazing ladies in the top 6 thinking that level was above my reach and after that seriously considered giving in competing all together, I thought I’d maxed out my potential and would never be more than average, quite frankly being average is a waste of my time 👊🏼i wasn’t born to be average, I know that inside. And then @nina_s_ross_
Found me 🙌🏼😘💪🏼 I gave it my absolute all and what I knew was meant for me actually came true #believe
the next two pictures are beside my bed and reiterate this to me daily. I’m 35 now, i only started training seriously at 30, I got a cosch at 32, did my first show at 33, and i won the British title at 35. Often I have worried that I have been too old to start this journey, competing with women much younger. On the other hand I’m so glad I waited as mentally I am so much stronger to cope with the demands of this lifestyle, I know that whilst this is my passion there is more to life and I do this for the right reasons without undue pressure and with a true comfortableness in my own skin. I know my worth isn’t dependant on my body which allows me to accept it in all its states both on and offseason, in my 20’s my body image wasn’t great and I know I would NEVER have been able to put myself under such pressure or to take the feedback and critique constructively as I now ALWAYS do. hats off to the young ladies that can do this. You inspire me being so strong at a young age. Everyone has their own pace, it’s ok to take longer than others but when the time is right, it will come, have patience and belief💕
#pca #bikini #bikinitoned #britishchampion #champion #pcaarmy #bikiniathlete #bikinicompetitor #offseason #compprep #bikinigirl #winner #mindset #focus #discipline #winnersmindset #patience #hardwork #effort #glutes #fitnesd #strongnotskinny #consistency #gratitude
If you want something you better work. You better be consistent and you better be prepared to make sacrifices. 👊🏻 It is so hard to build muscle being a little gal and doing a comp prep you lose a lot of it... I’ve got about 8-9months to build before I prep again. I’m determined to make the fitness division- which means- I have ALOT of work to do. I’m determined as hell. 😄😈 @icnqld @joeycantlinpt
Range of movement, something I’ve struggled with for AGES due to muscle tightness 😑😑
So many of us prioritise taking out insurance cover to protect our cars, houses, contents etc, but how many of us actually invest money into looking after ourselves! With the amount of time I spend at the gym, looking after my body is now a priority.
I’ve ALWAYS struggled with getting my full range of movement. Would HATE training back as my traps would take over, my quads would take over and my hammys have remained super weak which has caused an ankle issue. Since getting a sports massage once a week, it has freed my body up so much and I feel incredible! Can squeeze the correct muscles, get FULL range of movement with exercises, other muscles don’t take over and now I feel like I’m getting the most out of my training! I found it so frustrating when I couldn’t squeeze the correct muscle, and now I haven’t been for nearly a month I’m starting to feel it again! 🤪
MORAL OF THE STORY.. Invest in yourself, you are your longest commitment! 💫⭐️
The Posing Queen getting me ready for QLD Worlds 👑👙
Rock up to my second F45 class for the day (3rd training session today) ... So, before the class I said to myself “just take it easy, you’ve had another big day of training and a big week”
Music turns on, I throw myself into the first exercise... ends up lifting heavier than this morning on just about every exercise 🤦🏻♀️ I can’t help it 🤷🏻♀️ Always give 100% and love what you do 💖 Making the most of being on annual leave 💪 #alwaysgive100percent #chickswholift #strongnotskinny #fitmum #f45 #compprep
Reality of being 10 days out from the ICN World Championships: patchy leftover tan, messy hair, lack of makeup, low af energy levels, serious DOMs and looking flat as a pancake 🥞. Positive is that I can already see improvements in my condition from last weekend. ☺️✌🏼
Straight off the plane and straight to the beach had to be done, this place is surreal! So chilled and relaxing here 💦
Ever have those days where your body just doesn’t want to function normally? Yep today was one of those days🙋🏽♀️- I was sick, tired, bloated, zero energy, hormonal AF.. and really just wanted it to be nap day and not legs day. Now one might argue that I should have taken the day off training to rest, my body was telling me it needs a break (and a Kit Kat 😜🤣).. But does it really? I often feel like this is the excuse people love to fall back on when in actual fact, they just can’t be bothered pushing themselves. And I’m not about that life. So I trained. It was painful, I almost threw up on several occasions but I didn’t give up and I never will. I kinda feel like that mentality is what gets you places. Food for thought. 😎 Disclaimer: I’m not saying you should never take time off training if you are injured/sick/overtrained/exhausted, you absolutely should. But there’s a very fine line between actually needing a break and just being lazy. The more you get to know your body and the more you push your limits; the easier it will become for you to know whether you actually need to pull back or whether you just need to harden the f*** up and get it done. ✌️
Throwback to this summer when I started throwing in isolation movements for arms. I’ve taken regularly scheduled “arm days” out of my regimen for quite some time and only focusing on compound movements to try and bring more balance to my body aesthetically. I won’t have a day specifically for arms but since I’ve been missing them I will add in single joint arm movements back into my routine. @shredz @ironempireyyc
Feel bad about my story this morning so I’ll post this ☺️ This week has been rough and the motivation to train just hasn’t been there. So iv been doing giant super sets alll day 👌🤙
Make sure you check out @r.lclothing
nothing but good people
One week out from comp im in the best physical shape of my life I’ve never felt stronger or fitter - these last three weeks my entire life has come together I’m eating better sleeping better and never been happier 🖤❤️🐻. I’ve not put a target on this comp it’s again for experience with bigger plans in the pipe line next year I’m just going to go and leave everything on the platform and see what happens. Ready for war ⚔️ Rocking my @cerberus_strength
tshirt who’s kit will keep me safe and performing next weekend. .
#strongman #strongmantraining #compprep #youvsyou #weightlifting #mentalrecovery
Things don’t always go to planned..but everything happens for a reason right?
Today I had plans to train with my coach and do my heavy deadlift single which is equal to my Comp Pb of 122.5kg. On the day due to circumstances that occurred, I couldn’t make the session therefore will be doing it Saturday instead of today ! As at the time I was kind of upset as I really like structure and hate it when things get messed up. The thing is we can’t control all aspects of life, so I pulled myself together and my amazing coach @chrissydask
was able to work with me and give me a warm up plan. I’m going to do all my sessions in line this week and hopefully I will be more rested for my heavy deadlift to come. we can’t always control the future and we can’t change the past BUT we can deal with what we have in this ‘present’ moment. So I was able to put deadlifts to the side and focus on my HEAVY AF SQUAT SINGLE AT 90kg which is also an equal comp PB and felt eassssyyy! Followed by back offs for 3x3 at 77.5kg (last comp opener) 🔥This day wasn’t perfect but I turned it around because I could, you can turn your day around 🙏 P.S I am 17 days out!!! 😱
There was a time after I had been sick where I was so angry with myself for ‘losing’ my muscle and shape (I lost almost 7kgs in a couple of weeks) and I thought I’d never get to the level I was previously. It has now been a month since and I am happy to see I’m finally getting my strength back! 😍 my weight is almost back up and I’m still recovering from post viral syndrome but I’m definitely better than I was a few weeks ago! 💪🏼 I’m tellin ya now - every setback is a setup for an even greater comeback. Let’s see if I can use this as my ‘before’ photo in a few months time 😏 #wbffbikini #wbffnz
I might not be that lean anymore, or as strong as I once was.. but my body is working the best it has in years and it's the most practical training goal I've had in years.
Ive veen focussing on improving my movement patterns, overall stability and balance.
It feels so good to move freely again. Not all my movements are perfect, but I'm taking my time to make them.
One of my favourite exercises at the moment is the Turkish Get up because it does all of this as well as challenge my core, increases my co-ordination and overall strength. It's great at elevating the heart rate too 🤣😋 So for some training idea inspo today's session focused on some posterior chain strength and then we chucked the Turkish Get Ups in for our little finisher of 3 rounds of 10 30' Box Jumps, 8 Get Ups & 15 Barbell Stiff legged Deadlifts.
Feeling balanced and strong 👊💪