swole.sweetie

Melysa Smith

Come On BeAuTy It's Time To BeAsT🦁
@gymmonkee : SWOLEMONKEY15
@iddybiddyfit : Melysa15
@hiking.and.heels

Loading...
💪🏽🍩Well here we are, 28 Years, 28 Reps on the Donut Bench Press! I chose to do Bench Press for my Birthday Workout Set because it is the area I have felt the most progress this past year. Donuts are probably my favourite thing to Lift, so let’s try that! (⏭SCROLL RIGHT FOR VIDEO⏭) 🦍Most ladies who are trying to Build their Upper Body strength realize what a challenge it can be.  Developing these strong, defined muscles in your upper body takes hard work through training, proper nutrition and loads of patience. Research show women have about 52% of the strength of men in their upper bodies. Why the difference? Men have larger muscle fibers and more muscle mass compared to women, combine that with the fact that they have more testosterone to promote muscle growth. 📈I looked back on my workout logs and my heaviest Bench Press Lift today is 50 pounds heavier than this time last year for the same number of reps! A progression increase like this is not sustainable, you’re strength wont consistently increase at this rate, in fact strength is more likely to increase and decrease depending on the phase of your training, but none the less it shows how much work I️ put into this area of my body this year and how much potential I️ had hidden away from myself in the past. 
#flexing #goals #motivation #gym #biceps #gains #muscle #shred #bulking #donuts #trainhard #workout #fitness #birthday #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #benchpress #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

🏽Well here we are, 28 Years, 28 Reps on the Donut Bench Press! I chose to do Bench Press for my Birthday Workout Set because it is the area I have felt the most progress this past year. Donuts are probably my favourite thing to Lift, so let’s try that! (⏭SCROLL RIGHT FOR VIDEO⏭) 🦍Most ladies who are trying to Build their Upper Body strength realize what a challenge it can be. Developing these strong, defined muscles in your upper body takes hard work through training, proper nutrition and loads of patience. Research show women have about 52% of the strength of men in their upper bodies. Why the difference? Men have larger muscle fibers and more muscle mass compared to women, combine that with the fact that they have more testosterone to promote muscle growth. I looked back on my workout logs and my heaviest Bench Press Lift today is 50 pounds heavier than this time last year for the same number of reps! A progression increase like this is not sustainable, you’re strength wont consistently increase at this rate, in fact strength is more likely to increase and decrease depending on the phase of your training, but none the less it shows how much work I️ put into this area of my body this year and how much potential I️ had hidden away from myself in the past. #flexing #goals #motivation #gym #biceps #gains #muscle #shred #bulking #donuts #trainhard #workout #fitness #birthday #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #benchpress #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 36 minutes ago

188 Likes
10 Comments
0
🎀Today is a Great Day Because its My Birthday🎀! And one of the best parts is knowing that I am on Birthday Vacation Next Week🙌🏽!!! Who else Loves their Birthday so much that they take a Birthday Vacation Every Year? 🙏🏽Some people dread their birthday, focusing solely on the fact that they are getting older. Instead I like to be Thankful for this Fact, Thankful for another Year of Life! 💜What better way to do that then by surrounding yourself with the people you Love the most, doing the things that make you the Happiest, and Reflecting on all the Blessings and Accomplishments that made the last year so great.
🎁Your birthday is a day God has set aside just for you, so honour yourself and make it count! 🎂Celebrate in a special way, make each year better than the last and most importantly, have your Cake and Eat it Too!  #flexing #goals #birthday #gym #cake #gains #muscle #shred #bulking #cheatmeal #trainhard #workout #fitness #selfie #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #fancy #lifting #liftheavy #fitfam #physique #donuts #bbg #flex #fitnessfreak

Today is a Great Day Because its My Birthday! And one of the best parts is knowing that I am on Birthday Vacation Next Week🏽!!! Who else Loves their Birthday so much that they take a Birthday Vacation Every Year? 🏽Some people dread their birthday, focusing solely on the fact that they are getting older. Instead I like to be Thankful for this Fact, Thankful for another Year of Life! What better way to do that then by surrounding yourself with the people you Love the most, doing the things that make you the Happiest, and Reflecting on all the Blessings and Accomplishments that made the last year so great. Your birthday is a day God has set aside just for you, so honour yourself and make it count! Celebrate in a special way, make each year better than the last and most importantly, have your Cake and Eat it Too! #flexing #goals #birthday #gym #cake #gains #muscle #shred #bulking #cheatmeal #trainhard #workout #fitness #selfie #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #fancy #lifting #liftheavy #fitfam #physique #donuts #bbg #flex #fitnessfreak - 1 day ago

790 Likes
69 Comments
20
Loading...
Guess what day it is FitFam! FRIDAY 🎉 and Guess what else... @iddybiddyfit Has New Releases COMING SOON! Check out their site https://www.iddybiddyfit.com/about-us and use Code Melysa15 at check out for an additional discount 💖 Hope you all have a FANTASTIC Weekend, don’t forget to get that Flex on 💪🏽 #flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #converse #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

Guess what day it is FitFam! FRIDAY and Guess what else... @iddybiddyfit Has New Releases COMING SOON! Check out their site https://www.iddybiddyfit.com/about-us and use Code Melysa15 at check out for an additional discount Hope you all have a FANTASTIC Weekend, don’t forget to get that Flex on 🏽 #flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #converse #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 3 days ago

581 Likes
24 Comments
20
🗣There are 3 Main Reasons Bodybuilder try to avoid Alcohol: 🍇Alcohol is Empty Calories, meaning you are consuming Calories that your body has no use for. Your body also gets lazy as it processes alcohol, which means it doesn’t want to do much of anything else, including burning fat or repairing muscle. 🍇Alcohol is Ethanol, Ethanol causes a drop in blood sugar which increases carvings for carbohydrates, hence those late night visits to McDonalds. Our bodies normally increase the release of insulin while under the influence, which when combined with a high carb or fat meal means disaster for your waistline. 🍇Hangovers can be disastrous to your next day training session. Dehydration and dilated blood vessels causing headaches are a couple of the main side effects of drinking. Training hungover can make this dehydration worse, decreasing your performance. Studies show that within 48 hours of post drinking your body decreases strength, and I️impairs reaction time, balance and coordination. 🍷That being said, we are all human, and sometimes you want to leave the gym clothes at home, get dressed up and drink some wine. This is when moderation steps to the plate. So looking forward to Birthday Wine Touring this Weekend!🍷 #throwback #goals #thirsty #gym #wine #gains #muscle #shred #bulking #cheers #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitcouple #gymlife #noexcuses #liftheavy #fitfam #physique #nopainnogain #bbg #flex #couple

🗣There are 3 Main Reasons Bodybuilder try to avoid Alcohol: Alcohol is Empty Calories, meaning you are consuming Calories that your body has no use for. Your body also gets lazy as it processes alcohol, which means it doesn’t want to do much of anything else, including burning fat or repairing muscle. Alcohol is Ethanol, Ethanol causes a drop in blood sugar which increases carvings for carbohydrates, hence those late night visits to McDonalds. Our bodies normally increase the release of insulin while under the influence, which when combined with a high carb or fat meal means disaster for your waistline. Hangovers can be disastrous to your next day training session. Dehydration and dilated blood vessels causing headaches are a couple of the main side effects of drinking. Training hungover can make this dehydration worse, decreasing your performance. Studies show that within 48 hours of post drinking your body decreases strength, and I️impairs reaction time, balance and coordination. That being said, we are all human, and sometimes you want to leave the gym clothes at home, get dressed up and drink some wine. This is when moderation steps to the plate. So looking forward to Birthday Wine Touring this Weekend! #throwback #goals #thirsty #gym #wine #gains #muscle #shred #bulking #cheers #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitcouple #gymlife #noexcuses #liftheavy #fitfam #physique #nopainnogain #bbg #flex #couple - 4 days ago

494 Likes
16 Comments
20
💥GIVEAWAY GIVEAWAY GIVEAWAY💥 🤔Do you use resistance bands during your training? I recently started, and I think that every person NEEDS to have one, so much so I am going to Give a Pack of these 🍒Cherry Bands🍒 Away from @xtremebands . 💪🏽These Resistance bands are made of strong, thin rubber and come in a variety of resistances so you can increase the difficulty as your strength improves. You can do just about any type of strength training exercise with a resistance band (chest presses, rows, shoulder presses, tricep extensions, bicep curls and even squats and pushups). I’ll admit I am surprised by the benefits you can get from such a simple tool! This added resistance to your moves can help you naturally improve both power and strength, as you fully engage and contract the muscle you are working. ✈️🚘Not only can resistance bands help improve your in gym performance, there are many great workouts and warm ups you can do with bands and body weight alone. They are also easy to store and are perfect for getting a good workout in while traveling! 💁🏼These 🍒Cherry Bands🍒 are too cute, the intensity is indicated by a shaded in heart💗 and labelled with booty references🍑 (check out my story to see how they look packaged)! 💥Want to Win a Set of these Cherry Bands:💥 ➡️Follow @swole.sweetie
➡️Follow @xtremebands ➡️Like this post ➡️Tag a Friend in the Comment Section of this Post ➡️Each Friend you Tag (on a separate comment) will put you into the Draw 👍🏽Draw will take Place Next HumpDay, Wed Jan 24th 🖤Good Luck FitFam

#giveaway #goals #squats #gym #legday #gains #muscle #shred #bulking #bootyfordays #wcw #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday

GIVEAWAY GIVEAWAY GIVEAWAY 🤔Do you use resistance bands during your training? I recently started, and I think that every person NEEDS to have one, so much so I am going to Give a Pack of these Cherry Bands Away from @xtremebands . 🏽These Resistance bands are made of strong, thin rubber and come in a variety of resistances so you can increase the difficulty as your strength improves. You can do just about any type of strength training exercise with a resistance band (chest presses, rows, shoulder presses, tricep extensions, bicep curls and even squats and pushups). I’ll admit I am surprised by the benefits you can get from such a simple tool! This added resistance to your moves can help you naturally improve both power and strength, as you fully engage and contract the muscle you are working. ️🚘Not only can resistance bands help improve your in gym performance, there are many great workouts and warm ups you can do with bands and body weight alone. They are also easy to store and are perfect for getting a good workout in while traveling! 🏼These Cherry Bands are too cute, the intensity is indicated by a shaded in heart and labelled with booty references (check out my story to see how they look packaged)! Want to Win a Set of these Cherry Bands: ️Follow @swole.sweetie ️Follow @xtremebands ️Like this post ️Tag a Friend in the Comment Section of this Post ️Each Friend you Tag (on a separate comment) will put you into the Draw 🏽Draw will take Place Next HumpDay, Wed Jan 24th 🖤Good Luck FitFam #giveaway #goals #squats #gym #legday #gains #muscle #shred #bulking #bootyfordays #wcw #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday - 5 days ago

618 Likes
264 Comments
20
🍷From Party Girl to Fitness Freak💪🏽. First picture is from 3 Years ago (Jan 2015) right before I started weightlifting. The second is from this week (Jan 2018). ⚖️I would like to first use this transformation to prove that the number on the scale does not define how your body looks. I am currently sitting at the most ive ever weighed. In fact, on average 35 pounds heavier now then I was in that picture 3 years ago. I would be lying if I said there arent days I stand on the scale and have feel discouraged, we ALL do, we are told our entire lives (especially ladies) to look a certain way, a way that requires weight loss, not gain. Let that feeling go if you’re at the point where the body compensation you want means the number on the scale needs to be higher in comparison to your previous self. 🏋🏼‍♀️Second, Lifting Heavy DOES NOT make you Bulky. How many of you ladies are afraid to lift weight in fear you’ll look like a man? I️m in full bulk, my body fat percentage is higher, my muscles are not as defined, and there are days when I feel fluffy. I lift, almost every day, with minimal…and I mean MINIMAL cardio, in fact I havent touched a cardio machine since before xmas. Don’t buy into the myth, you WILL NOT look like a man. 🙅🏼Changing my lifestyle was the best thing I could have done for myself. This Girl EATS! Regularly get solid sleep, early rises, and has tons of energy. This girl is Strong, healthy, positive and motivated! This girl sets goals and achieves them, faces battles and comes out stronger. I don’t have it perfect, there are struggles, fails, and hard times, but every day I work towards being the best version of myself that I can be. 🌷Changing your life means changing your habits, and it’s worth it.

#flexing #goals #motivation #gym #booty #gains #muscle #shred #bulking #thirsty #noexcuses #workout #fitness #wine #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

From Party Girl to Fitness Freak🏽. First picture is from 3 Years ago (Jan 2015) right before I started weightlifting. The second is from this week (Jan 2018). ⚖️I would like to first use this transformation to prove that the number on the scale does not define how your body looks. I am currently sitting at the most ive ever weighed. In fact, on average 35 pounds heavier now then I was in that picture 3 years ago. I would be lying if I said there arent days I stand on the scale and have feel discouraged, we ALL do, we are told our entire lives (especially ladies) to look a certain way, a way that requires weight loss, not gain. Let that feeling go if you’re at the point where the body compensation you want means the number on the scale needs to be higher in comparison to your previous self. 🏋🏼‍♀️Second, Lifting Heavy DOES NOT make you Bulky. How many of you ladies are afraid to lift weight in fear you’ll look like a man? I️m in full bulk, my body fat percentage is higher, my muscles are not as defined, and there are days when I feel fluffy. I lift, almost every day, with minimal…and I mean MINIMAL cardio, in fact I havent touched a cardio machine since before xmas. Don’t buy into the myth, you WILL NOT look like a man. 🏼Changing my lifestyle was the best thing I could have done for myself. This Girl EATS! Regularly get solid sleep, early rises, and has tons of energy. This girl is Strong, healthy, positive and motivated! This girl sets goals and achieves them, faces battles and comes out stronger. I don’t have it perfect, there are struggles, fails, and hard times, but every day I work towards being the best version of myself that I can be. Changing your life means changing your habits, and it’s worth it. #flexing #goals #motivation #gym #booty #gains #muscle #shred #bulking #thirsty #noexcuses #workout #fitness #wine #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 6 days ago

1,352 Likes
72 Comments
20
🦍This time of year most people are bulking, building muscle before their pre-summer shred. If you are bulking properly / clean, you are aiming to build lean muscle mass with as minimal fat gain as possible. Many stop training their core during their bulk time, claiming ‘there is no point’, ‘you cant see your abs while your bulking anyway’. 👙Although true, your abs most likely wont be as defined as they are during your shred due to the extra body fat percentage your body is holding, you will likely still see some definition, especially while flexed, and it is without a doubt that you should still core train no matter what phase you are in. 🤰🏼Remember, like anything, your genetic structure has an impact. Everyone holds weight in different places, if your body type holds weight in your midsection and you cannot see your abs during your bulk, despite how clean the bulk is, that’s ok! After all you are in a calorie surplus. Regardless, you should still train your core. Just because you cant see the abs doesn’t mean they arent there, train them in bulk, they will pop hard in shred. Don’t be envious of people who naturally hold minimal fat in their midsection, they hold it somewhere too, so what comes easy for you, may be a struggle for them. Own your body, do what is right for you, and don’t compare. 🏋🏼‍♀️Aside from, and more importantly than the physical benefits, youre core is involved in almost every movement you do. Usually in bulk you are pushing your limits by doing low reps of maximum weight exercises. Core affects your deadlift, squat, bench, and other power moves. Your core strength is what allows your lifts to be conditioned, efficient and strong while performing these kinds of moves. Never underestimate the importance of your core, it contains the muscles that create a solid base for your body.

#flexing #goals #motivation #gym #abs #gains #muscle #shred #bulking #plaid #noexcuses #workout #fitness #bikinibody #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

🦍This time of year most people are bulking, building muscle before their pre-summer shred. If you are bulking properly / clean, you are aiming to build lean muscle mass with as minimal fat gain as possible. Many stop training their core during their bulk time, claiming ‘there is no point’, ‘you cant see your abs while your bulking anyway’. Although true, your abs most likely wont be as defined as they are during your shred due to the extra body fat percentage your body is holding, you will likely still see some definition, especially while flexed, and it is without a doubt that you should still core train no matter what phase you are in. 🤰🏼Remember, like anything, your genetic structure has an impact. Everyone holds weight in different places, if your body type holds weight in your midsection and you cannot see your abs during your bulk, despite how clean the bulk is, that’s ok! After all you are in a calorie surplus. Regardless, you should still train your core. Just because you cant see the abs doesn’t mean they arent there, train them in bulk, they will pop hard in shred. Don’t be envious of people who naturally hold minimal fat in their midsection, they hold it somewhere too, so what comes easy for you, may be a struggle for them. Own your body, do what is right for you, and don’t compare. 🏋🏼‍♀️Aside from, and more importantly than the physical benefits, youre core is involved in almost every movement you do. Usually in bulk you are pushing your limits by doing low reps of maximum weight exercises. Core affects your deadlift, squat, bench, and other power moves. Your core strength is what allows your lifts to be conditioned, efficient and strong while performing these kinds of moves. Never underestimate the importance of your core, it contains the muscles that create a solid base for your body. #flexing #goals #motivation #gym #abs #gains #muscle #shred #bulking #plaid #noexcuses #workout #fitness #bikinibody #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 7 days ago

912 Likes
22 Comments
20
💪🏽What Pumps you up? Gets you Lit and Motivated? One of the number one sources I pull Motivation is from this guy right here. 🗣Real Talk, this has been a rough week for me. I cannot Sleep, I spend what feels like the entire night staring at the clock. Im not sure if I am fighting off a virus, reacting to the weather changes, having weird dreams (I rarely remember anything I dream), or what is going on, what I do know is that I miss my Zzz’s. 😴As you know Sleep plays a huge part in your physical and mental health, ranking as important as eating healthy and exercising. Lack of sleep effects the way your body metabolized and stores the nutrients in your body, effects your daytime concentration, productivity and performance, effects your immune system, your body’s ability to heal and recover, and of course your mood. 🥊Im not one to use being tired as any kind of excuse, I still push to excel in my training, hit my macros, do the everyday things that need to get done, do my best to maintain a happy, healthy and positive attitude. But after a good week of this, I am starting to feel the effects. Lucky for me this guy is in my corner, checking in on me during the day, giving me that extra motivation I need to push through the end of my workouts, making sure I am getting in those last meals, and doing what he can to try to help me sleep! On top of that being so super patient, being supportive and encouraging, and always making me laugh, always Stronger Together. 👊🏽Whatever your challenge is Rise, Grind and Repeat. Ask for help if you need it. Chase your dreams everyday, no excuses, b/c your struggle today will be your strength tomorrow. Your body can stand almost anything, just do it. 🙀That being said, Guess who is happy that the weekend is here 🙋🏼Sleepy Time Tea, Im coming for you!

#flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #nike #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitcouple #gymlife #noexcuses #liftheavy #fitfam #physique #nopainnogain #bbg #flex #couple

🏽What Pumps you up? Gets you Lit and Motivated? One of the number one sources I pull Motivation is from this guy right here. 🗣Real Talk, this has been a rough week for me. I cannot Sleep, I spend what feels like the entire night staring at the clock. Im not sure if I am fighting off a virus, reacting to the weather changes, having weird dreams (I rarely remember anything I dream), or what is going on, what I do know is that I miss my Zzz’s. 😴As you know Sleep plays a huge part in your physical and mental health, ranking as important as eating healthy and exercising. Lack of sleep effects the way your body metabolized and stores the nutrients in your body, effects your daytime concentration, productivity and performance, effects your immune system, your body’s ability to heal and recover, and of course your mood. 🥊Im not one to use being tired as any kind of excuse, I still push to excel in my training, hit my macros, do the everyday things that need to get done, do my best to maintain a happy, healthy and positive attitude. But after a good week of this, I am starting to feel the effects. Lucky for me this guy is in my corner, checking in on me during the day, giving me that extra motivation I need to push through the end of my workouts, making sure I am getting in those last meals, and doing what he can to try to help me sleep! On top of that being so super patient, being supportive and encouraging, and always making me laugh, always Stronger Together. 🏽Whatever your challenge is Rise, Grind and Repeat. Ask for help if you need it. Chase your dreams everyday, no excuses, b/c your struggle today will be your strength tomorrow. Your body can stand almost anything, just do it. That being said, Guess who is happy that the weekend is here 🏼Sleepy Time Tea, Im coming for you! #flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #nike #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitcouple #gymlife #noexcuses #liftheavy #fitfam #physique #nopainnogain #bbg #flex #couple - 10 days ago

653 Likes
16 Comments
20
🐔If you're a fitness fan, you probably already know all about the benefits of protein. But if you don't, here you go, You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development. The basic structure of protein is a chain of amino acids and Every cell in the human body contains protein. Without the right amount of protein, our bodies can't put together the structures that make up every cell, tissue, and organ. 💊We all know that the best way to get your supplements is through whole foods, not drinks, or pills, but in some cases these forms can be beneficial. Did you know that often the best way to consume your post workout protein is through a shake? After a workout is one of the most important times to feed your body protein. Why? After a workout the exercises you are doing is effectively breaking your muscles down, creating ‘micro tears’ in the muscle tissue. Protein will kick start the healing process, Repairing, Maintaining and Growing these tissues. 🥛So why protein powder? Solid food takes more time to digest and break down the protein before sending it to the muscles, protein shakes only take about 30 minutes to reach the muscle tissue after ingestion. Protein Powder also contains carbs, which is also important, you should mix protein with carbohydrates as your body finds it easier to absorb the protein and turn it into more muscle mass this way. 🎀Get your IddyBiddyFit Hoody and Shaker Cup @iddybiddyfit use Code: Melysa15 at checkout for an extra discount🎀 
#flexing #goals #motivation #gym #converse #gains #muscle #shred #bulking #thirty #cheers #workout #fitness #tattoo #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

If you're a fitness fan, you probably already know all about the benefits of protein. But if you don't, here you go, You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development. The basic structure of protein is a chain of amino acids and Every cell in the human body contains protein. Without the right amount of protein, our bodies can't put together the structures that make up every cell, tissue, and organ. We all know that the best way to get your supplements is through whole foods, not drinks, or pills, but in some cases these forms can be beneficial. Did you know that often the best way to consume your post workout protein is through a shake? After a workout is one of the most important times to feed your body protein. Why? After a workout the exercises you are doing is effectively breaking your muscles down, creating ‘micro tears’ in the muscle tissue. Protein will kick start the healing process, Repairing, Maintaining and Growing these tissues. 🥛So why protein powder? Solid food takes more time to digest and break down the protein before sending it to the muscles, protein shakes only take about 30 minutes to reach the muscle tissue after ingestion. Protein Powder also contains carbs, which is also important, you should mix protein with carbohydrates as your body finds it easier to absorb the protein and turn it into more muscle mass this way. Get your IddyBiddyFit Hoody and Shaker Cup @iddybiddyfit use Code: Melysa15 at checkout for an extra discount #flexing #goals #motivation #gym #converse #gains #muscle #shred #bulking #thirty #cheers #workout #fitness #tattoo #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #beastmode #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 11 days ago

657 Likes
20 Comments
20
🎀On Wednesdays We Wear Pink, and if you Don’t Squat, You cant sit with us. 🤦🏼‍♀️Okay so we have all experience it (directly or indirectly) right? Those labelled ‘mean girls’ or ‘mean guys’. 💭It is important to remember that Not everyone is kind, but regardless, you should always be kind. Kindness comes from any act that creates a positive impact. 🌪You know the saying ‘what goes around comes around’, that also applied to Kindness. Kindness is contagious, spreading kindness will help make our world a kinder place. 🤗Kindness makes YOU feel good, kindness is a trait that most are inbuilt with from birth, which is why we naturally feel good when we are true to our own natural instinct. 💔Everyone has their own battles they are fighting, as my mother always told me, treat everyone you meet as through something just happened to break their heart. 🥊Anger can be everlasting, harboring anger is like letting someone live inside your head rent free, it is can consume you. 🌈The way you act is a reflection on yourself, just as theirs is a reflection on them. Know who you are and who you want to be, and never take someone else’s opinion personally. 🙏🏽Kindness truly is the most powerful, least costly, and most underrated agent of human change; so spread love everywhere you do, let no one ever come to you without leaving happier.

#flexing #goals #squats #gym #love #gains #muscle #shred #bulking #bootyfordays #wcw #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday

On Wednesdays We Wear Pink, and if you Don’t Squat, You cant sit with us. 🤦🏼‍♀️Okay so we have all experience it (directly or indirectly) right? Those labelled ‘mean girls’ or ‘mean guys’. 💭It is important to remember that Not everyone is kind, but regardless, you should always be kind. Kindness comes from any act that creates a positive impact. 🌪You know the saying ‘what goes around comes around’, that also applied to Kindness. Kindness is contagious, spreading kindness will help make our world a kinder place. 🤗Kindness makes YOU feel good, kindness is a trait that most are inbuilt with from birth, which is why we naturally feel good when we are true to our own natural instinct. Everyone has their own battles they are fighting, as my mother always told me, treat everyone you meet as through something just happened to break their heart. 🥊Anger can be everlasting, harboring anger is like letting someone live inside your head rent free, it is can consume you. The way you act is a reflection on yourself, just as theirs is a reflection on them. Know who you are and who you want to be, and never take someone else’s opinion personally. 🏽Kindness truly is the most powerful, least costly, and most underrated agent of human change; so spread love everywhere you do, let no one ever come to you without leaving happier. #flexing #goals #squats #gym #love #gains #muscle #shred #bulking #bootyfordays #wcw #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday - 12 days ago

690 Likes
19 Comments
20
Depending on where you are in your fitness journey the scale plays a role. 🍏Your weight determines your caloric maintenance level, which determines whether you need to increase / decrease calories, add cardio, etc. depending on your current goal. 🍔If you need to lose body fat then initially you will want to see the scale go down, keeping in mind it will eventually plateau and likely increase once you start building muscle. If already at this stage in your journey, could be why you are not seeing a decrease, start to really focus on body composition opposed to the weight indicated on the scale. 👙If you want to lose weight to transform yourself into a healthier you, here are some common reasons you may not be: 🍗Eating too many calories, or over eating on the weekends. Even if eating completely clean, If your body has more calories than it needs to function, your body will store those extra calories as fat. Use an app such as ‘My Fitness Pal’ to ensure you are tracking your food consumption properly and be Consistent. 🙏🏽Patience. People want to see the scale go down everyday, this is not realistic. Your weight will fluctuate day to day for many reasons. Healthy weight loss is roughly a pound a week. (Daily weight / number of days = average weekly weight) 🏃🏼‍♀️Being active is key, but you also need to know when to rest and recover. Not getting enough solid sleep at night will stunt your weight loss progress. 💧Normal life challenges, such as stress, retaining water, digestive, hormonal, etc. all play a role in weight loss. 💝Remember to love your body, and journey. Your weight does not define you, it’s a numeral guide to help you reach your goals, that’s it, it cannot measure beauty, talent, purpose, possibility, strength or love. Exercise to be fit and Eat to nourish your body, be healthy because you love yourself.

#flexing #goals #motivation #gym #selflove #gains #muscle #shred #bulking #photoshoot #pink #workout #fitness #weightloss #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #abs #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #graffiti

Depending on where you are in your fitness journey the scale plays a role. Your weight determines your caloric maintenance level, which determines whether you need to increase / decrease calories, add cardio, etc. depending on your current goal. If you need to lose body fat then initially you will want to see the scale go down, keeping in mind it will eventually plateau and likely increase once you start building muscle. If already at this stage in your journey, could be why you are not seeing a decrease, start to really focus on body composition opposed to the weight indicated on the scale. If you want to lose weight to transform yourself into a healthier you, here are some common reasons you may not be: Eating too many calories, or over eating on the weekends. Even if eating completely clean, If your body has more calories than it needs to function, your body will store those extra calories as fat. Use an app such as ‘My Fitness Pal’ to ensure you are tracking your food consumption properly and be Consistent. 🏽Patience. People want to see the scale go down everyday, this is not realistic. Your weight will fluctuate day to day for many reasons. Healthy weight loss is roughly a pound a week. (Daily weight / number of days = average weekly weight) 🏼‍♀️Being active is key, but you also need to know when to rest and recover. Not getting enough solid sleep at night will stunt your weight loss progress. Normal life challenges, such as stress, retaining water, digestive, hormonal, etc. all play a role in weight loss. Remember to love your body, and journey. Your weight does not define you, it’s a numeral guide to help you reach your goals, that’s it, it cannot measure beauty, talent, purpose, possibility, strength or love. Exercise to be fit and Eat to nourish your body, be healthy because you love yourself. #flexing #goals #motivation #gym #selflove #gains #muscle #shred #bulking #photoshoot #pink #workout #fitness #weightloss #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #abs #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #graffiti - 13 days ago

638 Likes
23 Comments
20
🤔Are you your own Motivation? Too often we compare ourselves to someone elses image, hoping to one day look or be like the person we are admiring. This is a sure-fire way to slow down your own progress. In order to truly unlock your own potential, you have to be able to identify areas in which you need to improve, so stop focusing on others and start focusing on becoming the best version of yourself that you can be. 🚫You see it over and over again, you have a goal in mind (whether it be physical or performance), you try, fail, and sadly give up b/c you are comparing yourself to someone who has already achieved this goal. If you want to achieve a specific skills or gain the type of strength that someone else you compare yourself to has, you have to work for it. Nothing happens overnight, and that person you compare yourself to, They had to work hard to be able to do those things too. If you constantly keep comparing yourself to those who are leaner, fitter, stronger, faster,etc. than you, you will only end up making yourself feel worthless, behind everyone else, and as a result, you end up giving up before you even start. Change your way of thinking, YOU are NOT a Failure just because you aren’t where someone else is right now. 😻Be inspired by those your look up to, see them as positive examples, but always Keep your own goals in mind, work hard to better yourself every day and don’t let other people’s achievements intimidate you! Walk into this week Strong Fam, look in the mirror and be proud of what you see, that is the only person you need to compare yourself to, the only person you need to be better then. Walk into the week with that attitude and you will end it stronger. 🗝💛Practice Health and Fitness because you Love your Body, NOT because you Don’t💛🗝. #flexing #goals #motivation #gym #selflove #gains #muscle #shred #bulking #bootyfordays #converse #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday

🤔Are you your own Motivation? Too often we compare ourselves to someone elses image, hoping to one day look or be like the person we are admiring. This is a sure-fire way to slow down your own progress. In order to truly unlock your own potential, you have to be able to identify areas in which you need to improve, so stop focusing on others and start focusing on becoming the best version of yourself that you can be. You see it over and over again, you have a goal in mind (whether it be physical or performance), you try, fail, and sadly give up b/c you are comparing yourself to someone who has already achieved this goal. If you want to achieve a specific skills or gain the type of strength that someone else you compare yourself to has, you have to work for it. Nothing happens overnight, and that person you compare yourself to, They had to work hard to be able to do those things too. If you constantly keep comparing yourself to those who are leaner, fitter, stronger, faster,etc. than you, you will only end up making yourself feel worthless, behind everyone else, and as a result, you end up giving up before you even start. Change your way of thinking, YOU are NOT a Failure just because you aren’t where someone else is right now. Be inspired by those your look up to, see them as positive examples, but always Keep your own goals in mind, work hard to better yourself every day and don’t let other people’s achievements intimidate you! Walk into this week Strong Fam, look in the mirror and be proud of what you see, that is the only person you need to compare yourself to, the only person you need to be better then. Walk into the week with that attitude and you will end it stronger. 🗝Practice Health and Fitness because you Love your Body, NOT because you Don’t🗝. #flexing #goals #motivation #gym #selflove #gains #muscle #shred #bulking #bootyfordays #converse #workout #fitness #booty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #trainhard #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday - 14 days ago

815 Likes
34 Comments
20
🤹🏼‍♀️Want to Start your Fitness Journey but Don’t Know Where to Begin? Working out at a gym for the first time can be intimidating, and out of your comfort zone, your new, and you feel like everyone around you knows it, insecurity sets in and before you know it you have convinced yourself that the gym isn’t for you. ✔️Well those feelings are probably all in your mind. soon the gym wont bring feelings of discomfort or anxiety, but rather feelings of encouragement, strength, achievement and home. If you are new, most people won’t notice, they are focused on their own routine. So Unless you are doing something completely abnormal to make yourself stand out, no one is looking at you, judging you or talking about you. Dont be intimidated by the veterans, they just have more figured out at this point, but with hard work, research and dedication, you will one day be like them, in the meantime, most are willing and excited to answer any questions. We all were once in the position you are. 🤷‍♀️So how can you get started? 💡Start with what you know. Don’t aim to be the next Arnold after your first gym session, keep it light, simple and focus mainly on building proper form. ⏰Set Goals, know what you are trying to achieve and why. The ‘why’ is what will keep you motivated past the point of giving up. Each day you stick to your goal is a win, be proud! 🔌Get connected with those who live this lifestyle, in person and social media. Follow accounts like @ontariomuscle or local accounts like @kitchenermuscle or @guelph.muscle to interact, learn and network within the fitness community. 🏋🏼‍♀️Fitness has endless benefits, but if performed incorrectly can have major side effects. Do not be afraid to learn or ask for help when you need it. 👊🏽Don’t give up, what seems impossible today will one day become your warm up.

#flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #nike #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #quads @kitchenermuscle

🤹🏼‍♀️Want to Start your Fitness Journey but Don’t Know Where to Begin? Working out at a gym for the first time can be intimidating, and out of your comfort zone, your new, and you feel like everyone around you knows it, insecurity sets in and before you know it you have convinced yourself that the gym isn’t for you. ️Well those feelings are probably all in your mind. soon the gym wont bring feelings of discomfort or anxiety, but rather feelings of encouragement, strength, achievement and home. If you are new, most people won’t notice, they are focused on their own routine. So Unless you are doing something completely abnormal to make yourself stand out, no one is looking at you, judging you or talking about you. Dont be intimidated by the veterans, they just have more figured out at this point, but with hard work, research and dedication, you will one day be like them, in the meantime, most are willing and excited to answer any questions. We all were once in the position you are. 🤷‍♀️So how can you get started? Start with what you know. Don’t aim to be the next Arnold after your first gym session, keep it light, simple and focus mainly on building proper form. Set Goals, know what you are trying to achieve and why. The ‘why’ is what will keep you motivated past the point of giving up. Each day you stick to your goal is a win, be proud! Get connected with those who live this lifestyle, in person and social media. Follow accounts like @ontariomuscle or local accounts like @kitchenermuscle or @guelph.muscle to interact, learn and network within the fitness community. 🏋🏼‍♀️Fitness has endless benefits, but if performed incorrectly can have major side effects. Do not be afraid to learn or ask for help when you need it. 🏽Don’t give up, what seems impossible today will one day become your warm up. #flexing #goals #flexfriday #gym #biceps #gains #muscle #shred #bulking #nike #trainhard #workout #fitness #kitchenermuscle #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #quads @kitchenermuscle - 17 days ago

789 Likes
28 Comments
20
January Comes and anyone who spends a great deal of time in the gym wonders, ‘how am I going to survive the Jan rush’. Although it should never feel negative seeing people eager to start fitness goals, it can often be taken this way, biggest reason, b/c its flustering to be in a crowded gym when you have an assigned / preplanned workout routine that you are trying to follow. Which For most active gym goers is the case! 💣So what can you do to survive the January Peak: 🙏🏽Be Patient, remember how it felt when you were new, likely intimidated and out of your comfort zone. Staring down someone who is using a machine you need, or being rude in general will create a negative atmosphere for someone who is trying to start a new journey, so be kind and supportive. 👯Ask to work in, sharing is caring! 🤹🏼‍♀️Be Flexible. There are usually always back-up exercises you can switch to, or You may need to skip an exercise in your routine and go back to it once the machine is available. 🔴Find a Spot and stick to it by doing as many of your exercises there as possible before moving on to the next movements. Ex. if your routine has 5 cable moves, do those 5 cable moves together rather than doing 2 moves, switching to dumbbells, to later snag a spot at the cables again. 🔑Its beneficial to try new things,(this is of course more difficult with assigned routines), but whenever possible switch it up! Ex. if you have squats but the racks are being used, try a different variation of squats, like smith machine squats, dumbbell squats, goblet squats, cable squats, etc. ⏰Watch the Clock, you know when the gym will be the busiest so avoid those times when possible. 👫Find a gym partner or grab your swolemate, create similar workout plans so you are able to share equipment, have someone to spot you, and bonus, working out with a partner has been proven to boost performance.

#flexing #goals #converse #gym #fitnessjourney #gains #muscle #shred #bulking #positivevibes #trainhard #workout #fitness #gymlife #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #fitbody #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitlife

January Comes and anyone who spends a great deal of time in the gym wonders, ‘how am I going to survive the Jan rush’. Although it should never feel negative seeing people eager to start fitness goals, it can often be taken this way, biggest reason, b/c its flustering to be in a crowded gym when you have an assigned / preplanned workout routine that you are trying to follow. Which For most active gym goers is the case! So what can you do to survive the January Peak: 🏽Be Patient, remember how it felt when you were new, likely intimidated and out of your comfort zone. Staring down someone who is using a machine you need, or being rude in general will create a negative atmosphere for someone who is trying to start a new journey, so be kind and supportive. Ask to work in, sharing is caring! 🤹🏼‍♀️Be Flexible. There are usually always back-up exercises you can switch to, or You may need to skip an exercise in your routine and go back to it once the machine is available. Find a Spot and stick to it by doing as many of your exercises there as possible before moving on to the next movements. Ex. if your routine has 5 cable moves, do those 5 cable moves together rather than doing 2 moves, switching to dumbbells, to later snag a spot at the cables again. Its beneficial to try new things,(this is of course more difficult with assigned routines), but whenever possible switch it up! Ex. if you have squats but the racks are being used, try a different variation of squats, like smith machine squats, dumbbell squats, goblet squats, cable squats, etc. Watch the Clock, you know when the gym will be the busiest so avoid those times when possible. Find a gym partner or grab your swolemate, create similar workout plans so you are able to share equipment, have someone to spot you, and bonus, working out with a partner has been proven to boost performance. #flexing #goals #converse #gym #fitnessjourney #gains #muscle #shred #bulking #positivevibes #trainhard #workout #fitness #gymlife #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #fitbody #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitlife - 18 days ago

362 Likes
13 Comments
20
Many see a weightlifting belt as a crutch, avoiding one in the fear that it may decrease the strength in their lower back and abdominal. But Studies show that wearing a belt creates a solid increase in core development, not hindering it. When lifting heavy you should be trying any means possible to increase the stability on your spine. Aside from that, Here are some reasons why you should consider wearing a belt when you lift: 🎈It applies pressure inside the abdominal cavity, while the core muscles in the lower back push on the spine from the outside. Belts can help protect against back injury during lifting, b/c of the inside and outside pressures activated by the belt. 🏋🏼‍♀️It will force you to lift more with your legs and less with your back, which is exactly what you want to do when lifting weight from the ground, in moves like deadlifts and barbell squats. 💪🏽It can increase your bodys power and strength, in time promoting muscle growth. The belt itself does not magically allow you to lift more weight, but gives your body the support it needs to make these increases. Think of it this way, if someone says ‘BRACE YOURSELF’, what do you do? Most likely you will hold your breath and tighten your core. Holding your breath while tightening your torso creates a lot of internal pressure that turns your soft centre into a strong tree trunk like structure. This pressure and tightness allows you to lift or push heavier weight more efficiently. 💥A belt can help prevent against injury but you still need to practice proper form, this is always more important than the amount of weight you lift. Do not let ego get you injured. Use a belt only when you have a heavy load on your spine. Make sure your belt is in the proper position, is tight, And be sure to “activate” by pressing your abs out and against the belt as you perform the exercises.

#flexing #goals #gymshark #gym #deadlift #gains #muscle #shred #bulking #bootyfordays #trainhard #workout #fitness #bööty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday

Many see a weightlifting belt as a crutch, avoiding one in the fear that it may decrease the strength in their lower back and abdominal. But Studies show that wearing a belt creates a solid increase in core development, not hindering it. When lifting heavy you should be trying any means possible to increase the stability on your spine. Aside from that, Here are some reasons why you should consider wearing a belt when you lift: It applies pressure inside the abdominal cavity, while the core muscles in the lower back push on the spine from the outside. Belts can help protect against back injury during lifting, b/c of the inside and outside pressures activated by the belt. 🏋🏼‍♀️It will force you to lift more with your legs and less with your back, which is exactly what you want to do when lifting weight from the ground, in moves like deadlifts and barbell squats. 🏽It can increase your bodys power and strength, in time promoting muscle growth. The belt itself does not magically allow you to lift more weight, but gives your body the support it needs to make these increases. Think of it this way, if someone says ‘BRACE YOURSELF’, what do you do? Most likely you will hold your breath and tighten your core. Holding your breath while tightening your torso creates a lot of internal pressure that turns your soft centre into a strong tree trunk like structure. This pressure and tightness allows you to lift or push heavier weight more efficiently. A belt can help prevent against injury but you still need to practice proper form, this is always more important than the amount of weight you lift. Do not let ego get you injured. Use a belt only when you have a heavy load on your spine. Make sure your belt is in the proper position, is tight, And be sure to “activate” by pressing your abs out and against the belt as you perform the exercises. #flexing #goals #gymshark #gym #deadlift #gains #muscle #shred #bulking #bootyfordays #trainhard #workout #fitness #bööty #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #humpday - 19 days ago

847 Likes
27 Comments
20
🎉Happy New Year! 🌎Today people all over the world are making resolutions, focusing on a new beginning, repeating the phrase ‘this is my year’, ‘this year is going to be great’. At the end of every year some feel failure and lack of progression, hoping the next year will be better. But Every year you will experience difficult moments, challenges, hard decisions, loss, hurt, failure, set-backs, etc. Every year is great if you choose to see it that way, bask in all the great moments, and embrace the harder ones too, b/c its in those moments you learn the most. 🙏🏽Some Important Lessons I’ve Learned in 2017: ❤️Life is too short to be with anyone who doesn’t make you feel like the most special person on the planet. 👙Do not focus on body weight, rather body compensation. 👋🏽No matter who you are as a person, or what you do, there will always be people who do not want to see you succeed. Do what makes you happy, post what you want and stay true to who you are. Don’t seek validation or acceptance of others. If someone dislikes you without reason then it’s a reflection on their own self-worth, not yours, you don’t need that kind of negativity in your life, move on! ⏰Life gets busy but always make time for the people who make your heart shine. Family and Friends and the ones who will always bring light when your in darkness, never take for granted those who love you without condition. 🌷Self-Love is the healthiest gift you can give yourself, Always be Proud of who you are, Always! 💥Not everyone is kind, but regardless you should always be kind, even to those who hurt you. ☀️When the ‘Real Word’ appears ugly, choose to change your angle. 🌈As you reflect on 2017, dont focus on the things that went wrong, rather apply the lessons youve learned into 2018. I hope your year is filled with positive vibes, growth and self discovery.

#flexing #goals #newyear #gym #bööty #gains #muscle #shred #bulking #2018 #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #glutes #liftheavy #fitfam #physique #nopainnogain #bbg #flex #winter

Happy New Year! 🌎Today people all over the world are making resolutions, focusing on a new beginning, repeating the phrase ‘this is my year’, ‘this year is going to be great’. At the end of every year some feel failure and lack of progression, hoping the next year will be better. But Every year you will experience difficult moments, challenges, hard decisions, loss, hurt, failure, set-backs, etc. Every year is great if you choose to see it that way, bask in all the great moments, and embrace the harder ones too, b/c its in those moments you learn the most. 🏽Some Important Lessons I’ve Learned in 2017: ️Life is too short to be with anyone who doesn’t make you feel like the most special person on the planet. Do not focus on body weight, rather body compensation. 🏽No matter who you are as a person, or what you do, there will always be people who do not want to see you succeed. Do what makes you happy, post what you want and stay true to who you are. Don’t seek validation or acceptance of others. If someone dislikes you without reason then it’s a reflection on their own self-worth, not yours, you don’t need that kind of negativity in your life, move on! Life gets busy but always make time for the people who make your heart shine. Family and Friends and the ones who will always bring light when your in darkness, never take for granted those who love you without condition. Self-Love is the healthiest gift you can give yourself, Always be Proud of who you are, Always! Not everyone is kind, but regardless you should always be kind, even to those who hurt you. ️When the ‘Real Word’ appears ugly, choose to change your angle. As you reflect on 2017, dont focus on the things that went wrong, rather apply the lessons youve learned into 2018. I hope your year is filled with positive vibes, growth and self discovery. #flexing #goals #newyear #gym #bööty #gains #muscle #shred #bulking #2018 #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #glutes #liftheavy #fitfam #physique #nopainnogain #bbg #flex #winter - 21 days ago

735 Likes
31 Comments
20
💥Giveaway💥Giveaway💥Giveaway💥

But First... I want to Start by saying WOW Thank You! When I started this account roughly -6 months ago- to highlight my Fitness Journey, I had no idea how many people I would Inspire through the posts I make😱. The truth is, you give me so much inspiration and motivation through your support, kind words, direct messages, and your own journeys. I have reached 5K because of You, so let’s celebrate with a Giveaway! Who doesn’t Love Free Stuff right? 👊🏽This Giveaway has some of my 
Favourites Included: 
1️⃣Iddy Biddy Fit Shirt
2️⃣Snack Bowl
3️⃣2X Donut Cake Bites Protein Bars
4️⃣2X Muscle Tech Protein Cookies ➡️[*]How to Qualify:[*]⬅️
1️⃣👍🏽Like this post 
2️⃣👣Follow @swole.sweetie and @iddybiddyfit 
3️⃣🗯Tag a friend by commenting on this post 💥Each friend you tag (on a separate comment) will give you an entry into the draw. You can tag as many friends as you want💥. 👉🏽Draw will take place on Friday Jan 5 at 10:00AM👈🏽 i love sharing with you my experiences and what I learn! Its Far from Over Insta-Fam, I cannot wait to share my Goals for 2018 with you, and I cannot wait to hear about your Goals as well!

Thank you again, I am truly so blessed to have had the opportunity to connect with so many of you🙏🏽 #flexing #goals #giveaway #gym #biceps #gains #muscle #shred #bulking #snacks #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak

GiveawayGiveawayGiveaway But First... I want to Start by saying WOW Thank You! When I started this account roughly -6 months ago- to highlight my Fitness Journey, I had no idea how many people I would Inspire through the posts I make. The truth is, you give me so much inspiration and motivation through your support, kind words, direct messages, and your own journeys. I have reached 5K because of You, so let’s celebrate with a Giveaway! Who doesn’t Love Free Stuff right? 🏽This Giveaway has some of my Favourites Included: 1️⃣Iddy Biddy Fit Shirt 2️⃣Snack Bowl 3️⃣2X Donut Cake Bites Protein Bars 4️⃣2X Muscle Tech Protein Cookies ️[*]How to Qualify:[*]️ 1️⃣🏽Like this post 2️⃣Follow @swole.sweetie and @iddybiddyfit 3️⃣🗯Tag a friend by commenting on this post Each friend you tag (on a separate comment) will give you an entry into the draw. You can tag as many friends as you want. 🏽Draw will take place on Friday Jan 5 at 10:00AM🏽 i love sharing with you my experiences and what I learn! Its Far from Over Insta-Fam, I cannot wait to share my Goals for 2018 with you, and I cannot wait to hear about your Goals as well! Thank you again, I am truly so blessed to have had the opportunity to connect with so many of you🏽 #flexing #goals #giveaway #gym #biceps #gains #muscle #shred #bulking #snacks #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #gymlife #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #fitnessfreak - 24 days ago

679 Likes
141 Comments
20
😘💋I have been on many Journeys in every aspect of my life, but my Favourite Journey has been the one I’ve gotten to take with You. I can’t believe it has already been a year, even though it has felt like so much longer. 😍There are endless reasons why I’ve chosen to give my heart to you, youve given me so many reasons to love you more and more every day. I love how easy it is to love you. We are similar enough that our lives collide with ease, and our differences compliment each other. I love that you want to share our moments together. I love that we share the same faith, morals and values. I love laughing with you, having snack-accidents with you, and I love going on adventures with you. I love that I can talk to you about anything, that you trust, support and believe in me. I love that we make each other strong mentally and physically, youre my therapist and training partner. Most of all, I love you because you know my Weaknesses but you never take advantage of them, you know my flaws but always accept me for who I am, and through my imperfections you still see me as Perfect. The first time I saw you, my heart whispered that’s the one, and It couldn’t have been more right. I love looking at you because what I see is everything Ive ever wanted right in front of my eyes, You Complete me in every way, and I am truly so very lucky and grateful to have you by my side. 😻Thank you for such an amazing, loved filled year, cheers to many, many more. 🙏🏽‘Love is Patient, Love is Kind, It does not evny, it does not boast, it is not proud. It is not Rude, it is not Self-Seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil, but rejoices with the truth. It always protects, always trusts, always hopes, always preserves, Love never Fails’– 1 Corinthians 13:4-8 🖤Throwback to one of our earlier Gym Dates together 🖤

#couple #goals #couplegoals #gym #love #gains #muscle #shred #bulking #swole #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #starwars

I have been on many Journeys in every aspect of my life, but my Favourite Journey has been the one I’ve gotten to take with You. I can’t believe it has already been a year, even though it has felt like so much longer. There are endless reasons why I’ve chosen to give my heart to you, youve given me so many reasons to love you more and more every day. I love how easy it is to love you. We are similar enough that our lives collide with ease, and our differences compliment each other. I love that you want to share our moments together. I love that we share the same faith, morals and values. I love laughing with you, having snack-accidents with you, and I love going on adventures with you. I love that I can talk to you about anything, that you trust, support and believe in me. I love that we make each other strong mentally and physically, youre my therapist and training partner. Most of all, I love you because you know my Weaknesses but you never take advantage of them, you know my flaws but always accept me for who I am, and through my imperfections you still see me as Perfect. The first time I saw you, my heart whispered that’s the one, and It couldn’t have been more right. I love looking at you because what I see is everything Ive ever wanted right in front of my eyes, You Complete me in every way, and I am truly so very lucky and grateful to have you by my side. Thank you for such an amazing, loved filled year, cheers to many, many more. 🏽‘Love is Patient, Love is Kind, It does not evny, it does not boast, it is not proud. It is not Rude, it is not Self-Seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil, but rejoices with the truth. It always protects, always trusts, always hopes, always preserves, Love never Fails’– 1 Corinthians 13:4-8 🖤Throwback to one of our earlier Gym Dates together 🖤 #couple #goals #couplegoals #gym #love #gains #muscle #shred #bulking #swole #trainhard #workout #fitness #beastmode #bodybuilding #ontariomuscle #fitchick #fitgirl #healthylifestyle #transformation #fitbody #glutes #lifting #liftheavy #fitfam #physique #nopainnogain #bbg #flex #starwars - 25 days ago

447 Likes
14 Comments
20
Loading...
Load more posts
2017 - © Deskgram. All rights reserved.