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It’s NOT going to be easy. It’ll hurt. It’ll take time.⏱ It’ll require DEDICATION & WILL POWER! You’ll need to make Healthy decisions! 🥑 There will be days where you won’t be motivated and might want to just Quit, and I guarantee there will be some chocolaty temptations BUUUUT, I’m here for you every step of the way!! I promise when you start to see progress you’ll realize it’s all SOOO WORTH IT!!!! ————————————— Im so grateful to have completed my #glpti program! Thank you to @mikesablotny , you’re a great instructor! I’m also grateful for all of the personal trainers I got to work with this weekend! I wish you all the best Keep spreading the motivation and knowledge !! You guys are amazing! ‍️🧘‍️‍️

Ok ladies and mommas like me, specially the ones over their 30’s. Picture from the left: weeks before my first fitness competition, picture from the right: weeks before my 2nd fitness competition. Almost 2 years apart. This is what’s happening when you don’t lift heavy, when you are a cardio bunny and forget the weights. And yes, at my age is more challenging to putt more muscle and have a tighter skin behind my tights because of the hormonal changes and the decrease of the collagen and elastin production. • • After 35’s and after a pregnancy, our skin and our body will not be the same anymore. You will start notice how your skin is more dry and dull, this is because the rate of new cells being produced by your skin is beginning to slow down. You may also notice more fine lines around key areas such as your eyes and mouth. And not to mention the so hated cellulite. • • After 35 is all about hormonal changes. And is worst if you don’t have a healthier lifestyle that includes eat fruits and veggies, sleep at least 7 hours, exercise, not smoking and not drinking often. • • So back to muscle mass, have you heard before about Sarcopenia? Sarcopenia is the loss of muscle mass and power that occurs as a result of aging, or to lead a sedentary life. The muscle mass gradually decreases by 3-8% every decade from the age of 30. The decrease in muscle mass is accompanied by other changes in body composition, such as a progressive increase in fat tissue as the metabolism also begins to decrease. • • And how to reverse the Sarcopenia? Easy girlfriends! With resistance exercise (weight lifting) and cardio workouts! And of course, good and healthy eating habits and the right supplementation of collagen and sources to stimulate elastin, hormonal balance and increase our metabolism. If you want to know what I’m using in a daily basis to reverse the Sarcopenia, including cellulite, flaccid skin, love handles, wrinkles, etc., please follow my stories. I’ll be sharing videos of everything I do. From my own exclusive cellulite essential oil mix with the Fascia Blaster to my supplements, food and favorite beauty products for my wrinkle free face

Beginners booty workout This is a good booty workout for beginners or you can do it as a home workout/during vacation, cause you only need the resistance band for this! I use my @fitpro_bootybands as usual, use code johanna10 for discount! ~ I’m not sure of all the exercises names but I think you’ll understand anyways! ▪️Fire hydrant ~ ▪️Side lying clam shell ~ ▪️Glute bridge w hip abduction ▪️Lying hip extension ~ ▪️Squats w abduction I do each exercise for 20-30 reps and then repeat everything 4 times!🤘 • • • • • • #bootyworkout #bootybuilding #resistancebands #inspiration #workout #gymvideos #video #workoutvideo #fitness #fitspo #fitfam #fitgirl #gym #gymgirl #strongnotskinny #happy #healthy #motivation #homeworkout #inspo #fitnesslover #girlswholift #muscles #legs #squats #gains #tuesday #videos

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Start each day with the thought that something wonderful is about to happen. Either you run the day or the day runs you . . . @rsphotographee

@aciefitgirl 14

Ima let you finish... but swankk makes the BEST pancakes of all time! . I realized yesterday that I’ve never shared my coconut pancake recipe 🤨. Some nerve I have right??? No need to delay this . Recipe below ••••••••••••••••••••••••••••••••• SWANKK BAKED, YES BAKED, COCONUT PANCAKES‼️(V, GF, low cal/carb) _ INGREDIENTS _ • 1/4 cup coconut flour _ • 1/8 t baking soda _ • 1/3 - 1/4 cup almond milk _ • 2 tbsp organic, cold-pressed coconut oil _ • 1/2 cup mashed banana _ • 1/3 cup GF rolled oats _ • 1/2 t vanilla extract _ • Maple syrup to taste _ • Cinnamon, sea salt, & nutmeg - DIRECTIONS _ 1. Process oats in a blender until fine. Throw everything in the a bowl, whisk. Set aside for at least 10 minutes, and preheat the oven to 350 F. _ 2. When the oven reaches 350, turn it down to 250 F, and pour pancakes pancake batter into the skillet. You want to make small, thin pancakes so they cook evenly. Be sure the skillet is nonstick, as stainless steel doesn’t work well here. _ 3. Place on the oven center rack. Bake 8-10 minutes or until pancake tops are cooked and a spatula easily slides underneath _ 4. Re-grease the skillet, pour more pancakes, and repeat – the second batch might need a few extra minutes to bake. With this baking-instead-of-frying pancake method, there’s no need to flip, and the pancakes slide off easily! _ 5. DEVOUR 🤤🤤🤤 •••••••••••••••••••••••••••••• #swankk0ceanfitness #pancakes #healthyeating #cleaneating #vegan #veganbreakfast #vegansofig #veganfoodshare #whatveganseat #plantbased #healthydinner #healthybreakfast #healthyfood #veganrecipes #fitnessmodel #fitnessmotivation #weightloss #weightlossmotivation #blackvegan #girlswholift #abs #booty #bootybuilding #transformationtuesday #foodporn #instagood #instadaily #instafitness

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Mighty quad session last night but it still left me feeling like a tiny human! Strength isn’t where it should have been last night but my head was and once my head is in the game I’m not leaving the gym until I’m happy about something!!! . . . . . . . . . . . . #shredded #fitness #gymjunkie #traininsane #instafit #squats #asstograss #fitgirls #fitnessmotivation #physique #hamstrings #fitfam #irishfitfam #bubblebutt #ukfitfam #barbellbabe #glutes #strength #girlswithmuscle #bossgirl #bodybuilding #strongnotskinny #squatlife #girlswholift #bootybuilding #beastmode #gainz #badaonkadonk #bikini #prep

@emiluli 0