Have you heard anything about the comfort zone?  Forget it!  There is only fear and laziness that disappear when there is a desire!😉
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Слышали что-нибудь про зону комфорта? Забудьте! Есть только страх и лень, которые исчезают, когда есть желание!😉
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#motivation #motivationalquotes #fitnessgirl #fitness #bodybuilding #dubai #dubaidatesnutrition #gym #fitnesslife #comfortzone #deuchland #germany #frankfurt #usa #goldsgym #quotesaboutlife #fibo #fitnessmodel
12 496 1 hour ago
Have you heard anything about the comfort zone? forget it! there is only fear and laziness that disappear when there is a desire!😉
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Слышали что-нибудь про зону комфорта? Забудьте! Есть только страх и лень, которые исчезают, когда есть желание!😉
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#motivation #motivationalquotes #fitnessgirl #fitness #bodybuilding #dubai #dubaidatesnutrition #gym #fitnesslife #comfortzone #deuchland #germany #frankfurt #usa #goldsgym #quotesaboutlife #fibo #fitnessmodel
If you’re not failing once in a while, it probably means you’re not stretching yourself 🖤
11 390 2 hours ago
If you’re not failing once in a while, it probably means you’re not stretching yourself 🖤
Giving a fuck doesn’t really go with my outfit. It doesn’t match yours either. Here’s why...
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Learn to stay in your own lane.
Stay the course even when it gets uncomfortable.
Believe in your damn self, because most others won’t or will pretend to until you make it.
Don’t care what other people say or think. (They’re going to do those things anyways.)
You cannot control anyone but yourself along with the actions you take, the decisions you make, the thoughts you think and the future of your success.
How bad do you want it?
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You can do that thing you’ve been wanting to do. Go. Give yourself permission to grow, and just do it already.
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Enough talk, it’s time to GROW.
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#letsgrow #growth #letsgetuncomfortable #glowgetter #inspo #style #littleblackdress #influencer #fitnessinfluencer #fitnessmodel #dallas #texas #uptowndallas #timetogrow
91 1,516 5 hours ago
Giving a f**k doesn’t really go with my outfit. it doesn’t match yours either. here’s why...

learn to stay in your own lane.
stay the course even when it gets uncomfortable.
believe in your d**n self, because most others won’t or will pretend to until you make it.
don’t care what other people say or think. (they’re going to do those things anyways.)
you cannot control anyone but yourself along with the actions you take, the decisions you make, the thoughts you think and the future of your success.
how bad do you want it?

you can do that thing you’ve been wanting to do. go. give yourself permission to grow, and just do it already.

enough talk, it’s time to grow.

#letsgrow #growth #letsgetuncomfortable #glowgetter #inspo #style #littleblackdress #influencer #fitnessinfluencer #fitnessmodel #dallas #texas #uptowndallas #timetogrow
Здесь должен был быть высокоинтеллектуальный пост, но сегодня суббота, я - в состоянии леностного ленивца 🙈 и полного отсутствия полета творческой мысли. Простите! 😅
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Давайте просто поболтаем 😊
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Как вы обычно проводите выходные? После трудовой недели у меня частенько бывает ощущение полного упадка сил и эмоционального выгорания - и что субботу, что воскресенье хочется провести лежа в кроватке за запойным просмотром сериалов 📺 Но я с собой борюсь и как минимум разбавляю сериалы чтением профессиональной 📖, а как максимум - выбираюсь в город на активный (🎳 / аэротруба 🚀) и не очень (бильярд) отдых или просто витринный шоппинг 👀. А вот всеми бытовыми вопросами занимаюсь по будним - нефиг ими такое святое время портить! ☝🏼
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А как у вас? Есть какие-то традиции выходного дня? (Вспомнилась моя загубленная традиция субботних походов на ужин в Макдональдс, но это уже совсем другая история...🤣) Делитесь идеями вашего времяпрепровождения в комментариях👇🏼
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#fitgirl #booty #bootygains #gymaddict #fitnessmodel #model #hotgirl #hot #sexygirl #модель #модельминск
47 557 2 hours ago
Здесь должен был быть высокоинтеллектуальный пост, но сегодня суббота, я - в состоянии леностного ленивца 🙈 и полного отсутствия полета творческой мысли. Простите! 😅

Давайте просто поболтаем 😊

Как вы обычно проводите выходные? После трудовой недели у меня частенько бывает ощущение полного упадка сил и эмоционального выгорания - и что субботу, что воскресенье хочется провести лежа в кроватке за запойным просмотром сериалов 📺 Но я с собой борюсь и как минимум разбавляю сериалы чтением профессиональной 📖, а как максимум - выбираюсь в город на активный (🎳 / аэротруба 🚀) и не очень (бильярд) отдых или просто витринный шоппинг 👀. А вот всеми бытовыми вопросами занимаюсь по будним - нефиг ими такое святое время портить! ☝🏼

А как у вас? Есть какие-то традиции выходного дня? (Вспомнилась моя загубленная традиция субботних походов на ужин в Макдональдс, но это уже совсем другая история...🤣) Делитесь идеями вашего времяпрепровождения в комментариях👇🏼

#fitgirl #b***y #bootygains #gymaddict #fitnessmodel #model #hotgirl #hot #sexygirl #модель #модельминск
Приветики !!! Девочки не много терпения совсем скоро расскажу о марафоне.. готовим вместе со @sport_house для вам что то очень крутое 🤫👍🏼 вы пока настраивайтесь морально, подготавливайте себя к новой здоровой жизни с правильным питанием и занятиями спортом 👌🏽
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#fitspo #gymlife #yoga #selfie #fitfam #gym #instagood #fitnessmotivation #instadaily #happy #work #tbt #beautiful #sport #bestoftheday #photooftheday #igers #instafit #fitnessmodel #bodybuilding #fit #workout #workoutmotivation #motivation #photography #fitness #sunset #healthyfood
4 178 2 hours ago
Приветики !!! Девочки не много терпения совсем скоро расскажу о марафоне.. готовим вместе со @sport_house для вам что то очень крутое 🤫👍🏼 вы пока настраивайтесь морально, подготавливайте себя к новой здоровой жизни с правильным питанием и занятиями спортом 👌🏽
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#fitspo #gymlife #yoga #selfie #fitfam #gym #instagood #fitnessmotivation #instadaily #happy #work #tbt #beautiful #sport #bestoftheday #photooftheday #igers #instafit #fitnessmodel #bodybuilding #fit #workout #workoutmotivation #motivation #photography #fitness #sunset #healthyfood
💜 The elevator to success is out of order. You'll have to use the stairs... one step at a time. 💜 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
Guten Morgen! Ich wünsche Dir einen schönen Samstag. Was steht spannendes an? 
#browhair #greeneyes #gucci #green #whenyouwearyourboyfriendsshirt #sexy #booty #memories #guccimane #hiphopdance #nyc #hiphop #instagood #photooftheday #fitnessmodel #fitnessgirl #germanrap #love #happynewyear2020 #happyme #fitness #fitfamgermany #legs #leggings #fashionblogger #fashionlover
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💜 the elevator to success is out of order. you'll have to use the stairs... one step at a time. 💜 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
guten morgen! ich wünsche dir einen schönen samstag. was steht spannendes an?
#browhair #greeneyes #gucci #green #whenyouwearyourboyfriendsshirt #sexy #b***y #memories #guccimane #hiphopdance #nyc #hiphop #instagood #photooftheday #fitnessmodel #fitnessgirl #germanrap #love #happynewyear2020 #happyme #fitness #fitfamgermany #legs #leggings #fashionblogger #fashionlover
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Met this legend through the @maxchallenge / @maxineschallenge and after months of social media interaction we finally met. No better way than an epic leg session @goodlifehc Maroochydore followed by burgers 💪🏽🍔
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met this legend through the @maxchallenge / @maxineschallenge and after months of social media interaction we finally met. no better way than an epic leg session @goodlifehc maroochydore followed by burgers 💪🏽🍔
Been awake since 5.30am, so went to gym early and smashed a workout! Although today I feel look I look bigger, I know it’s all in my head and I’m making the right changes to move forward in the right direction.... trying to keep positive and not lose my motivation!! 🔥💪
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#fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #sport #crossfit #healthy #lifestyle #gymlife #love #personaltrainer #healthylifestyle #muscle #exercise #instagood #gymmotivation #weightloss #fitnessmodel #fitnessgirl #yoga #fitspo #wellness #instafit #bhfyp
0 2 in a minute
Been awake since 5.30am, so went to gym early and smashed a workout! although today i feel look i look bigger, i know it’s all in my head and i’m making the right changes to move forward in the right direction.... trying to keep positive and not lose my motivation!! 🔥💪
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#fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #sport #crossfit #healthy #lifestyle #gymlife #love #personaltrainer #healthylifestyle #muscle #exercise #instagood #gymmotivation #weightloss #fitnessmodel #fitnessgirl #yoga #fitspo #wellness #instafit #bhfyp
15 weeks out @georgiatwiddy 🔥
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British bikini champ will be bringing an incredible package this year. Glutes and quads the best they’ve ever looked making the waist look even smaller! Proportions are going to be epic this season, I’m excited!
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We’ll be hitting @ukultimatephysiques PRO stage, @2brospro_events and @pca_official - it’s going to be a big season 😁
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#Bodybuilding #coaching #preplife #bikiniprep #wellness #Fitnessmodel #DXB #Instagood #instafit #DXBfitness #instadaily #Compprep  #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #ifbb #Bodybuilding #instagood #photooftheday #workout #instalike #tbt #selfie #girlswholift #humpday
1 5 in a minute
15 weeks out @georgiatwiddy 🔥
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british bikini champ will be bringing an incredible package this year. glutes and quads the best they’ve ever looked making the waist look even smaller! proportions are going to be epic this season, i’m excited!
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we’ll be hitting @ukultimatephysiques pro stage, @2brospro_events and @pca_official - it’s going to be a big season 😁
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#bodybuilding #coaching #preplife #bikiniprep #wellness #fitnessmodel #dxb #instagood #instafit #dxbfitness #instadaily #compprep #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #ifbb #bodybuilding #instagood #photooftheday #workout #instalike #tbt #selfie #girlswholift #humpday
Сколько раз в день нужно есть, чтобы похудеть? В какое время нужно питаться и сколько съедать за один прием пищи?
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☝️Чаще всего для похудения, советуют принимать пищу как минимум 4-5 раз в сутки, уверяя, что без соблюдения этого базового правила невозможно избавиться от лишнего веса. При этом режим питания «обычных» людей — то есть, прием пищи 3 раза в день — автоматически признается ошибочным как для похудения, так и для набора мышечной массы.
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‼️Как для похудения, так и для поддержания веса, важно прежде всего суммарное потребление калорий в сутки, а вовсе не частота приемов пищи. По сути, если вы начнете есть 5 раз в день, то вы можете съедать почти в два раза больше, чем при 3-х разовом питании. В конечном итоге ключевую роль играет размер порции и то, какую именно пищу вы употребляете.
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Продолжение в карусели➡️➡️➡️
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#hbs
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Сколько раз в день нужно есть, чтобы похудеть? В какое время нужно питаться и сколько съедать за один прием пищи?

☝️Чаще всего для похудения, советуют принимать пищу как минимум 4-5 раз в сутки, уверяя, что без соблюдения этого базового правила невозможно избавиться от лишнего веса. При этом режим питания «обычных» людей — то есть, прием пищи 3 раза в день — автоматически признается ошибочным как для похудения, так и для набора мышечной массы.

‼️Как для похудения, так и для поддержания веса, важно прежде всего суммарное потребление калорий в сутки, а вовсе не частота приемов пищи. По сути, если вы начнете есть 5 раз в день, то вы можете съедать почти в два раза больше, чем при 3-х разовом питании. В конечном итоге ключевую роль играет размер порции и то, какую именно пищу вы употребляете.

Продолжение в карусели➡️➡️➡️

#hbs
NIKADA NE ODUSTAJ.✔✔ SEBE ĆEŠ IZNEVJERITI... 👊👊
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Samo jaka volja..jaka motivacija..i nema stajanja..nema izgovora..idemooo akcijaaaa i ovogaa vikendaaa!!!!✌👏👏✔✔✔
Treniramo uveliko..treniraj i ti. ✌💪💪 Ne čekaj ponedeljak za nove prekretnice...😉😉
Kreni odmah.💪💪👊
Vaš Evolution.🍏🍏
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#evolutionfitnesscentar #thebestgym #training #body #gymlife #gymmotivation #abs #bodybuilding  #fitnesslife #gym #evolutiongirl #fitnesslifestyle #fitspiration #fitness #fit #fitspo #fitnessjourney #fitnessfreak #aesthetic #fitnessaddict #fitnessmodel #instafitness #workout #muscles #dedication #gymaholic #likeforlike #instagym
0 1 in a minute
Nikada ne odustaj.✔✔ sebe Ćeš iznevjeriti... 👊👊
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samo jaka volja..jaka motivacija..i nema stajanja..nema izgovora..idemooo akcijaaaa i ovogaa vikendaaa!!!!✌👏👏✔✔✔
treniramo uveliko..treniraj i ti. ✌💪💪 ne čekaj ponedeljak za nove prekretnice...😉😉
kreni odmah.💪💪👊
vaš evolution.🍏🍏
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#evolutionfitnesscentar #thebestgym #training #body #gymlife #gymmotivation #abs #bodybuilding #fitnesslife #gym #evolutiongirl #fitnesslifestyle #fitspiration #fitness #fit #fitspo #fitnessjourney #fitnessfreak #aesthetic #fitnessaddict #fitnessmodel #instafitness #workout #muscles #dedication #gymaholic #likeforlike #instagym
Working on the weekend like Usual. Another weekend sacrificed for business , the hustle continues until enough impact has been created then I can go celebrate.

Photocred📸 @khensybella__herbalifesa .
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. It’s SUMMER TIME 🎊📸📸. If you’d like to join me and work on your body goal, drop me a DM or WhatsApp text: +27723381740

SERIOUS PEOPLE ONLY!!
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#fit #abs #shredded
#health #Aesthetics
#ripped #beastmode
#Lifestyle #fitlife
#Eatclean #Dedication
#musclemodel #motivation 
#fitnessmodel #TrainInsane
#wellness #instafit 
#fitness #gymlife 
#Gymflow #bodybuilders 
#shredded #herbalife24 
#Gymshark #menshealth
#muscle #pump
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Working on the weekend like usual. another weekend sacrificed for business , the hustle continues until enough impact has been created then i can go celebrate.

photocred📸 @khensybella__herbalifesa .
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. it’s summer time 🎊📸📸. if you’d like to join me and work on your body goal, drop me a dm or whatsapp text: +27723381740

serious people only!!
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#fit #abs #shredded #health #aesthetics #ripped #beastmode #lifestyle #fitlife #eatclean #dedication #musclemodel #motivation
#fitnessmodel #traininsane #wellness #instafit
#fitness #gymlife
#gymflow #bodybuilders
#shredded #herbalife24
#gymshark #menshealth #muscle #pump
...last saturday‘s little „cheat-meal“ 💏🍽
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🔥My Daily Motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
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...last saturday‘s little „cheat-meal“ 💏🍽
___________________________________________
🔥my daily motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
Ein Bild von 2018
Der Unterschied von Erfolg und Misserfolg ist meiner Meinung nach , das man das tut was man tun muss um sein Ziel zu erreichen und nicht das worauf man immer bock hat.
Viel und gut essen,gut und tief schlafen,hart und sauber trainieren und richtig supplementieren.

Zur Zeit läufts wies soll...seit ner Woche ohne Vorkommnisse....
Zur Zeit schmeckts für mich so am besten wenn ich 1 scoop Whey Melone oder Schoko mit 3 Scoop Isolat neutral mische von @srs_muscle .So ist der geile Geschmack noch da aber die Süsse auch nochmal abgeschwächt durch das neutrale Isolat.Es gibt so ne richtig geile cremeige schaumige Konsitenz.
Was es für mich echt einfacher macht weil ich noch nie gerne Whey getrunken habe aber so schmeckts mir echt gut und ist somit kein muss mehr sondern man trinkts gerne.
Pic by @ludwigoliver
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Meine Supps
@srs_muscle
⬇️⬇️⬇️⬇️⬇️
Support für mich und Rabatt für euch mit dem Code Heli10 😎🙏 #fitness #fitnessmotivation #fitnessmodel #fitnessfreak #transformationtuesday #ig_photooftheday #2018bestnine #fitnesscoach #fitnessgoal #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #bodybuildingaddict #bodybuildingnation  #instafit #gymrat #physique  #tattoo #tattoos #swissfitness #aesthetic #gainz #shreddedarmy #gymmotivation  #fitfamaustria #fitfamgermany
#nofilter #Zürich #austriafitness
0 4 in a minute
Ein bild von 2018
der unterschied von erfolg und misserfolg ist meiner meinung nach , das man das tut was man tun muss um sein ziel zu erreichen und nicht das worauf man immer bock hat.
viel und gut essen,gut und tief schlafen,hart und sauber trainieren und richtig supplementieren.

zur zeit läufts wies soll...seit ner woche ohne vorkommnisse....
zur zeit schmeckts für mich so am besten wenn ich 1 scoop whey melone oder schoko mit 3 scoop isolat neutral mische von @srs_muscle .so ist der geile geschmack noch da aber die süsse auch nochmal abgeschwächt durch das neutrale isolat.es gibt so ne richtig geile cremeige schaumige konsitenz.
was es für mich echt einfacher macht weil ich noch nie gerne whey getrunken habe aber so schmeckts mir echt gut und ist somit kein muss mehr sondern man trinkts gerne.
pic by @ludwigoliver
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meine supps
@srs_muscle
⬇️⬇️⬇️⬇️⬇️
support für mich und rabatt für euch mit dem code heli10 😎🙏 #fitness #fitnessmotivation #fitnessmodel #fitnessfreak #transformationtuesday #ig_photooftheday #2018bestnine #fitnesscoach #fitnessgoal #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #bodybuildingaddict #bodybuildingnation #instafit #gymrat #physique #tattoo #tattoos #swissfitness #aesthetic #gainz #shreddedarmy #gymmotivation #fitfamaustria #fitfamgermany #nofilter #zürich #austriafitness
LEGS WORKOUT 
HAPPY CLIENT ❤💪
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For more queries about fat loss or weight gain you can comment below or dm or join my training programs for best results . 
__________________
🚨PERSONAL TRAINING 
Available. 
ONLINE TRAINING ALSO AVAILABLE
🔸FAT LOSS PROGRAM 🔸MUSCLE GAIN 🔸WEIGHT GAIN 🔸CONTEST PREP
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Dm on insta @girish_beniwal_ or email at @girishbeniwal@gmail.com
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@girish_beniwal_ #girishbeniwal #provethemwrong #onlinecoaching #coach #gymnastics #style #motivation#healthy #workout #fitness #fitnessmodel #model #health #fitnessaddict #beach #strong #eatclean #muscle #cardio #insta #flex #exercisemotivation #determination #gymnastics #gymlife  #saturdaymotivation #fit #gym
#struggleisreal  #transformationsaturday
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Legs workout
happy client ❤💪
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for more queries about f*t loss or weight gain you can comment below or dm or join my training programs for best results .
__________________
🚨personal training
available.
online training also available
🔸fat loss program 🔸muscle gain 🔸weight gain 🔸contest prep
___________________
dm on insta @girish_beniwal_ or email at @girishbeniwal@gmail.com
___________________

@girish_beniwal_ #girishbeniwal #provethemwrong #onlinecoaching #coach #gymnastics #style #motivation#healthy #workout #fitness #fitnessmodel #model #health #fitnessaddict #beach #strong #eatclean #muscle #cardio #insta #flex #exercisemotivation #determination #gymnastics #gymlife #saturdaymotivation #fit #gym #struggleisreal #transformationsaturday
تمرين الباي سبس ( اكثر الشباب لمن يتمرنون يفكرون بحال صعدو وزن جدا عالي راح تصير عضلتهم بسرعه) هذه نظريه خطأ ، كل عضله بجسمك تريدها تكون كبيره ومميزه ، استخدم وزن مناسب + التكرار عليها + تمرين بطيئ علمود تستفاد عضلتك من الصدمات يلي كاعد تجيها وبهذه الحاله راح تسوي شي مفيد لجسمك .. #جرب_ما_راح_تخسر  #fitness #gym #fit  #bodybuilding #fitnessmotivation #love #instagood #training #fitfam #health #follow #lifestyle #like #healthy #gymlife #muscle #fashion #fitnessmodel #photooftheday #fitspo #life #photography #art #style #model #strong #sport #bhfyp
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تمرين الباي سبس ( اكثر الشباب لمن يتمرنون يفكرون بحال صعدو وزن جدا عالي راح تصير عضلتهم بسرعه) هذه نظريه خطأ ، كل عضله بجسمك تريدها تكون كبيره ومميزه ، استخدم وزن مناسب + التكرار عليها + تمرين بطيئ علمود تستفاد عضلتك من الصدمات يلي كاعد تجيها وبهذه الحاله راح تسوي شي مفيد لجسمك .. #جرب_ما_راح_تخسر #fitness #gym #fit #bodybuilding #fitnessmotivation #love #instagood #training #fitfam #health #follow #lifestyle #like #healthy #gymlife #muscle #fashion #fitnessmodel #photooftheday #fitspo #life #photography #art #style #model #strong #sport #bhfyp
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사부작사부작
Vi aspettiamo !
1 1 in a minute
Vi aspettiamo !
...last saturday‘s little „cheat-meal“ 💏🍽
___________________________________________
🔥My Daily Motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
0 1 in a minute
...last saturday‘s little „cheat-meal“ 💏🍽
___________________________________________
🔥my daily motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
I’ve often been told I have a poker face when doing weights..but I can tell you that having Sumo Deadlift supersets of 20 at the end of lower body day almost finished me! Even at just 40kg it had me burning!! #bodybuilding #fitness #anb #anbvic #fitnessmodel #gym #wellbeing #nutrition #sumodeadlift #deadlift #legday #workout #fitfam #fitspo
0 2 just now
I’ve often been told i have a poker face when doing weights..but i can tell you that having sumo deadlift supersets of 20 at the end of lower body day almost finished me! even at just 40kg it had me burning!! #bodybuilding #fitness #anb #anbvic #fitnessmodel #gym #wellbeing #nutrition #sumodeadlift #deadlift #legday #workout #fitfam #fitspo
ПРАВЯ ЛИ КАРДИО? 🏃‍♀️
⠀
Много често получавам въпроси от вас какви точно тренировки правя и дали правя кардио. Някои хора смятат, че бягането е най-ефективният начин за отслабване! Обаче, ще трябва да ви разстроя - това не е така! Бягането разбира се е добра активност, но има и недостатъци, като стрес върху ставите 👎
⠀
Всъщност най-ефективното изгаряне на мазнини е ходенето, поради което е много важно да сте активни и да ходите много през целия ден. Вярно е, че ходенето самостоятелно изгаря малко количество калории и има смисъл да добавите друга активност или кардио тренировка 🏋️‍♂️
⠀
Тогава  идва на помощ L-карнитинът! Започваме тренировка и тялото се нуждае от енергия, за да поработи здраво. За да направи това, организма разгражда мастните запаси (например, кълцане на дървета) до мастни киселини (т.е. дърва за огрев) и моли L-карнитин да ги достави в митохондриите, където те се окисляват и превръщат в АТФ (поставят дървата за огрев в печката, те изгарят и топлината, от която се нуждаем, се генерира). Лично аз пия L-карнитин от @prozis! Ако и Вие искате да го опитате, за отстъпка може да исползвате код VIKI10! 😍
⠀
❗️ И не забравяйте, БЕЗ упражнения и дефицит на калории, тялото няма да има нужда да използва мастните запаси. Тогава L-карнитинът ще остане без работа. Затова продължаваме да работиме яко! @pulsefitnessspa
2 55 just now
ПРАВЯ ЛИ КАРДИО? 🏃‍♀️

Много често получавам въпроси от вас какви точно тренировки правя и дали правя кардио. Някои хора смятат, че бягането е най-ефективният начин за отслабване! Обаче, ще трябва да ви разстроя - това не е така! Бягането разбира се е добра активност, но има и недостатъци, като стрес върху ставите 👎

Всъщност най-ефективното изгаряне на мазнини е ходенето, поради което е много важно да сте активни и да ходите много през целия ден. Вярно е, че ходенето самостоятелно изгаря малко количество калории и има смисъл да добавите друга активност или кардио тренировка 🏋️‍♂️

Тогава идва на помощ l-карнитинът! Започваме тренировка и тялото се нуждае от енергия, за да поработи здраво. За да направи това, организма разгражда мастните запаси (например, кълцане на дървета) до мастни киселини (т.е. дърва за огрев) и моли l-карнитин да ги достави в митохондриите, където те се окисляват и превръщат в АТФ (поставят дървата за огрев в печката, те изгарят и топлината, от която се нуждаем, се генерира). Лично аз пия l-карнитин от @prozis! Ако и Вие искате да го опитате, за отстъпка може да исползвате код viki10! 😍

❗️ И не забравяйте, БЕЗ упражнения и дефицит на калории, тялото няма да има нужда да използва мастните запаси. Тогава l-карнитинът ще остане без работа. Затова продължаваме да работиме яко! @pulsefitnessspa
HAPPY WEEKEND 💕.
______________________________
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Guten Morgen ihr kleinen Zuckerschnuten🥰. Bei mir hat der Tag heute schon sehr früh begonnen, da ich heute arbeiten muss und vorher das Gym für mich alleine nutzen wollte💪🏼☺️.
Heute stand wieder ein #bootyworkout an🍑. Auch wenn es immer wieder mit Abstand mein härtestes Training ist, macht es einfach Spaß. Denn mittlerweile kann ich vor allem diesen Muskel wirklich gezielt beim Training ansteuern, dass nenn mant auch #musclemindconnection.
Das bedeutet, dass man sich beim Training gezielt auf den Muskel, den man trainieren möchte konzentriert, ihn während der Übungen intensiv spürt, aktiviert und somit zum brennen bringt 💪🏼😊. Ich sags euch, dass bringt tatsächlich nochmal einiges und wenn ihr dieses Gefühl erzeugen könnt, ist der Erfolg nahezu vorprogrammiert.✨
Wie ist das bei euch? Spürt ihr die Muskeln die ihr trainiert während des Trainings oder ist es einfach nur anstrengend?🤔💕
Als ich früher immer gelesen/gehört habe,, den Muskel zum brennen bringen'' usw. wusste ich nie so richtig was gemeint ist. Also falls euch dieses Gefühl fremd ist, bleibt geduldig bei der Sache, konzentriert euch intensiv aufs Training und es wird. Harte Arbeit zahlt sich immer aus, vor allem beim Sport 💪🏼🥰.
______________________________
#erfurt#TeamDieSports#myfit24#fitnessgirl#fitgirl#fitnesslife#fitnesslifestyle#fitnessmotivation#bodygoals#bootybuilding#fitgirls#fitgirlsgermany#oceansapart#fitnessmodel#fitnessaddict#fitnessrezepte#proteinfood#gesundessen#ausgewogeneernährung#gymwear#gymmotivation#workoutinspiration#girlswholift#gymgirls#girlswithink#girlswithtattoos#inkedgirls#tattooedgirls
0 16 just now
Happy weekend 💕.
______________________________
i anzeige |
guten morgen ihr kleinen zuckerschnuten🥰. bei mir hat der tag heute schon sehr früh begonnen, da ich heute arbeiten muss und vorher das gym für mich alleine nutzen wollte💪🏼☺️.
heute stand wieder ein #bootyworkout an🍑. auch wenn es immer wieder mit abstand mein härtestes training ist, macht es einfach spaß. denn mittlerweile kann ich vor allem diesen muskel wirklich gezielt beim training ansteuern, dass nenn mant auch #musclemindconnection.
das bedeutet, dass man sich beim training gezielt auf den muskel, den man trainieren möchte konzentriert, ihn während der übungen intensiv spürt, aktiviert und somit zum brennen bringt 💪🏼😊. ich sags euch, dass bringt tatsächlich nochmal einiges und wenn ihr dieses gefühl erzeugen könnt, ist der erfolg nahezu vorprogrammiert.✨
wie ist das bei euch? spürt ihr die muskeln die ihr trainiert während des trainings oder ist es einfach nur anstrengend?🤔💕
als ich früher immer gelesen/gehört habe,, den muskel zum brennen bringen'' usw. wusste ich nie so richtig was gemeint ist. also falls euch dieses gefühl fremd ist, bleibt geduldig bei der sache, konzentriert euch intensiv aufs training und es wird. harte arbeit zahlt sich immer aus, vor allem beim sport 💪🏼🥰.
______________________________
#erfurt#teamdiesports#myfit24#fitnessgirl#fitgirl#fitnesslife#fitnesslifestyle#fitnessmotivation#bodygoals#bootybuilding#fitgirls#fitgirlsgermany#oceansapart#fitnessmodel#fitnessaddict#fitnessrezepte#proteinfood#gesundessen#ausgewogeneernährung#gymwear#gymmotivation#workoutinspiration#girlswholift#gymgirls#girlswithink#girlswithtattoos#inkedgirls#tattooedgirls
...last saturday‘s little „cheat-meal“ 💏🍽
___________________________________________
🔥My Daily Motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
0 3 1 minute ago
...last saturday‘s little „cheat-meal“ 💏🍽
___________________________________________
🔥my daily motivation?🔥
❤️🐧@vanessastruck98🐧❤ ___________________________________________
#fit #fitness #fitnessmotivation #fitnessmodel #fitfam #fitnessfreak #fitnesslife #fitnessaddict #fitspo #fitspiration #fitnessjourney #bodybuilding #bodybuilder #tattoo #tattoos #relationship #relationshipgoals #couple #couplegoals #gym #gymtime #gymlife #gymmotivation #cardio #workout #motivation #focus #diet #beard #bearded
3 steps for the best selfie:
-
1. Choose a very, very clean mirror
2. Pretend to the gram that you didn’t add some colour to the pic
3. Hit an angle that makes you look nothing like a normal shot 🤨
-
1-1 training available.
Online training available.
-
5% off @pegasusnationuk using code DANNY5
10% off @lodough.co using code DH10
1 5 1 minute ago
3 steps for the best selfie:
-
1. choose a very, very clean mirror
2. pretend to the gram that you didn’t add some colour to the pic
3. hit an angle that makes you look nothing like a normal shot 🤨
-
1-1 training available.
online training available.
-
5% off @pegasusnationuk using code danny5
10% off @lodough.co using code dh10
Chances are if somebody has ‘Dr.’ before their name, you’re going to trust the advice they give. They’re obviously a highly intelligent individual and have spent decades working hard to become an expert in their field. But should they learn to stay in their lane?
Above are just four tweets from a medical professional. They shall remain nameless but rest assured they are a medical doctor. One of the most trusted professions in the world, people very readily accept the advice from doctors. 
But this advice is a load of s**t. 
What dietitian would advocate avoiding whole grains? What about carbohydrates in intrinsically fattening? WTF trusts anecdotes over facts and evidence?!
This individual through their own words, highlights their lack of understanding of basic energy balance (cutting out carbs will reduce your calorie intake assuming you hold all else constant). They also freely admit that facts and evidence will not change their mind – but rather anecdotes with a sample size of 1 and absolutely NO control over an endless amount of confounding variables, will change their mind. 
IMO you clearly shouldn’t trust this individual, they either have a biased agenda or are ignorant to the basic fundamentals of nutrition and appetite. 
Yet they have a lot of support, people are willing to trust them and take their word as the truth.
It’s easy to understand why people are confused about nutrition, why they don’t know what to believe, when ‘experts’ don’t know the basics themselves. 
So I pose the question, should people stay in their field of expertise? And if they don’t, should we hold them to a higher standard than we hold ourselves? (if John from accounting gave you crappy diet advice you’d happily tell him to f**k off wouldn’t you). Let me know your thoughts in the comments.
1 2 1 minute ago
Chances are if somebody has ‘dr.’ before their name, you’re going to trust the advice they give. they’re obviously a highly intelligent individual and have spent decades working hard to become an expert in their field. but should they learn to stay in their lane?
above are just four tweets from a medical professional. they shall remain nameless but rest assured they are a medical doctor. one of the most trusted professions in the world, people very readily accept the advice from doctors.
but this advice is a load of s**t.
what dietitian would advocate avoiding whole grains? what about carbohydrates in intrinsically fattening? w*f trusts anecdotes over facts and evidence?!
this individual through their own words, highlights their lack of understanding of basic energy balance (cutting out carbs will reduce your calorie intake assuming you hold all else constant). they also freely admit that facts and evidence will not change their mind – but rather anecdotes with a sample size of 1 and absolutely no control over an endless amount of confounding variables, will change their mind.
imo you clearly shouldn’t trust this individual, they either have a biased agenda or are ignorant to the basic fundamentals of nutrition and appetite.
yet they have a lot of support, people are willing to trust them and take their word as the truth.
it’s easy to understand why people are confused about nutrition, why they don’t know what to believe, when ‘experts’ don’t know the basics themselves.
so i pose the question, should people stay in their field of expertise? and if they don’t, should we hold them to a higher standard than we hold ourselves? (if john from accounting gave you c****y diet advice you’d happily tell him to f**k off wouldn’t you). let me know your thoughts in the comments.
Have a great weekend y’all, stay working/creating!
1 0 5 minutes ago
Have a great weekend y’all, stay working/creating!
“When you look into your mothers eyes, you know that is the purest love you can find on this Earth.” ❤️ I miss you ❤️
3 149 15 hours ago
“when you look into your mothers eyes, you know that is the purest love you can find on this earth.” ❤️ i miss you ❤️
Adı AŞK olmalı ‘‘yeşil’’ ile ‘‘mavi’’nin, çünkü bir çiçeğin bedeninde döner bütün renkler yeşile ve bir kuşun kanadında saklanır bütün maviler… 💙💚🙋🏼‍♂️🙈😍 #antalya #antalyaçokgüzel #mavi #yeşil  #iyigeceler #photography #photo #travelphotography #traveling #travel #love #likeforlikes #like4likes #likeforfollow  #follow  #instagood #instagram #fitness #fit #fitnessmodel #goodnight #relax #style #likes #beautiful #moda #modamasculina #boy #instaboy
0 302 Yesterday
Adı aŞk olmalı ‘‘yeşil’’ ile ‘‘mavi’’nin, çünkü bir çiçeğin bedeninde döner bütün renkler yeşile ve bir kuşun kanadında saklanır bütün maviler… 💙💚🙋🏼‍♂️🙈😍 #antalya #antalyaçokgüzel #mavi #yeşil #iyigeceler #photography #photo #travelphotography #traveling #travel #love #likeforlikes #like4likes #likeforfollow #follow #instagood #instagram #fitness #fit #fitnessmodel #goodnight #relax #style #likes #beautiful #moda #modamasculina #boy #instaboy
I did this for myself & no one else👊
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If you need guidance about workout plans, training program, nutrition and diet; let me help you to reach your healthy life goals. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#fitness #recovery #workout #gym #fitnessmotivation #coach #coaching #onlinecoach #healthylifestyle #bodybuilding #fitnesscoach #fitnessinstructor #modellingagency #fitnessmodel #muscle #fitbit #malmö #model #mensfashion #viktresa #pt #personligträning #style #hälsa #sverige #halmstad #photooftheday #stockholm #fitnessjourney #dado_fitness
32 478 4 weeks ago
I did this for myself & no one else👊


➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
if you need guidance about workout plans, training program, nutrition and diet; let me help you to reach your healthy life goals. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#fitness #recovery #workout #gym #fitnessmotivation #coach #coaching #onlinecoach #healthylifestyle #bodybuilding #fitnesscoach #fitnessinstructor #modellingagency #fitnessmodel #muscle #fitbit #malmö #model #mensfashion #viktresa #pt #personligträning #style #hälsa #sverige #halmstad #photooftheday #stockholm #fitnessjourney #dado_fitness
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 257 September 2019
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
Dayısının aslanı iyiki doğdun
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#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 182 August 2019
Dayısının aslanı iyiki doğdun
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#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 313 August 2019
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 327 June 2019
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 367 June 2019
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 251 July 2018
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 243 July 2018
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 227 May 2018
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 277 February 2018
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 249 January 2018
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 274 September 2017
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 197 July 2017
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 188 December 2016
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 189 September 2015
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#Istanbul#ümraniye#benchpress#legpress
0 170 August 2015
#beastmode#fitspo#instagod#instalike#fit#phototeday#selfie#takip#instafollow#health#motivation#gym#models#fitfam#fitness#athlete#bodybuilding#fitmodels#fitnessmodel#flex#gymwear#fitnessfreak#fitfam#fashion#beattiful#nature#tt#istanbul#ümraniye#benchpress#legpress