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#thesquatchallenge

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My two dolls are my valentine 😍😍😍#squatchallenge #thesquatchallenge #2019kickstartchallenge @thesquatchallenge
My smoothie is only my protein shake 🤷‍♀️#squatchallenge #thesquatchallenge #2019kickstartchallenge @thesquatchallenge
3:45 am # workout finish 💦💦💦#squatchallenge #thesquatchallenge #2019kickstartchallenge @thesquatchallenge
Hubby is out of town this Valentine’s Day so this little man of the house was one of two of my valentines unfortunately my other little valentine refused to take a picture with her mum 💙💙💙 #beaulee #squatchallenge #thesquatchallenge #2019kickstartchallenge
Forever my valentine. 💖💖💖💖 (sparkle hearts exclusively for you) @_r_o_m_e_ @thesquatchallenge #thesquatchallenge #squatchallenge #2019kickstartchallenge
Gym is my Valentine 😅❤️ Even though Valentine’s day was yesterday, we’re here to celebrate it everyday 🥰 by spreading self love 🎁 remember you are special because you are you 😻

You can shop for all of our eBooks which are still on sale - LAST DAY 30% OFF by using the code “ValentinesDay” www.squatchallenge.com

#squatchallenge #2019kickstartchallenge #thesquatchallenge
I spent Valentine’s Day in the beautiful Low Country and it couldn’t have been more perfect. 
I wanted to enjoy every moment of being here and that meant finding as much balance as I could between making good choices and indulging here and there. For the most part, I think I did pretty well! I even managed to get in a workout every day I was here, so that’s a plus! 🙌🏻 I even did 40 minutes on the stair stepper this morning. 👊🏻👑👣
I’ll be back to the grind come Monday!
#myvalentine #ontheroad #thesquatchallenge #2019kickstartchallenge #squatchallenge @thesquatchallenge #week2 #bbcomchallengeseries #week5
Happy Valentine’s Day y’all 🥰 Tons of love to everyone!! Always remember to love yourself first!! @thesquatchallenge #2019kickstartchallenge #thesquatchallenge #squatchallenge #valentinesday #love #valentinesday2019
My Valentine 🌹 #2019kickstartchallenge #thesquatchallenge #squatchallenge
my valentine is my best friend 🥰 #love #valentines #wineandpaint #squatchallenge #2019kickstartchallenge #thesquatchallenge
I did everything back irks from Tuesday to now (Friday).. ughhh !!! Happy Smoothie not Tuesday but Friday 🎂💖 @thesquatchallenge @__.karmmaa #thesquatchallenge #squatchallenge #2019kickstartchallenge #theseresults #thankssquatchallenge #muah #loveyoulots #strengths #power #weightloss #musclegain
Beginning, end of week 1 and end of week 2. Starting to tone. Here’s to the next week ahead 🙌 .
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#becomebetter #1upnutrition #1uptransformation #exercise #workout #2weeksdown #thesquatchallenge #igotthis #loveyourself #2019kickstartchallenge  #comfortable #fitlife
My valentines are my 4 babies ❤️#thesquatchallenge #squatchallenge #2019kickstartchallenge
JOIN NOW: www.squatchallenge.com PRIZES!

1ST PRIZE - $1500

2ND PRIZE - $1000

3RD PRIZE - $500  #squatchallenge #thesquatchallenge
#fitnessallday #exercisenow #fitnesseveryday #exercise #exercisetoday #fitnessnow #fitnessmotivation #exercises
My fur babies are my valentines. They’ve got me through the good, the bad & the ugly. Fingers crossed I’ll find a special someone to make me feel as loved as they make me #2019kickstartchallenge #squatchallenge #thesquatchallenge #gsd #puppylove #singlelife
Morning snack!! Rice cake with almond butter ☺️🤤 #thesquatchallenge #2019kickstartchallenge #squatchallenge
It’s February 1 and the challenge starts now! Let’s support, motivate and push each other 💪🏼 looking forward to seeing your pictures with our eBooks! .
P.s those who didn’t send their before pictures yet, today is the last day to submit them, so hurry up! .
Let rock it 💪🏼 #thesquatchallenge #kickstartchallenge #2019kickstartchallenge
#exercisenow #fitnessallday #fitness #fitnesseveryday #fitnessnow #fitnessmotivation #exercisetoday
Day 15: My forever valentines ♥️ #thesquatchallenge #2019kickstartchallenge #squatchallenge #family
Nothing is more powerful than your own thoughts! If you control your thoughts you will be able to control your actions, and your actions will lead to achievements! .
Don’t ever dare to think that you are unable to achieve your goals, be healthier or achieve anything you want in life. This is your chance and we are all here in this journey, so let’s make it a beautiful one! Www.squatchallenge.com #2019kickstartchallenge #squatchallenge #thesquatchallenge
#exercisetoday #exercises #fitnessallday #fitnessnow #fitness #fitnesseveryday #fitnessmotivation
No walk in the park today (just another northwestern rainy day) but I did enjoy some greenery.... #healthyoptions #choosingwisely #reallywantedsteak #eatinglightly #2019kickstartchallenge #thesquatchallenge #squatchallenge #cobbsalad #bestever
What I had for my Valentine breakfast this morning. Just me myself and I. 😊😁@thesquatchallenge #thesquatchallenge #2019kickstartchallenge #squatchallenge
Too cold for a walk in the park these days so work out at home it is 🤗 #thursday #squatchallenge #thesquatchallenge #2019kickstartchallenge @thesquatchallenge
It was freezing outside but managed to get outside for a walk.  It wasn’t a walk in the park but it’s definitely a winter wonderland here! 
Happy galentines day to all the ladies in the #2019kickstartchallenge and my “let’s get fit” partner in crime @its.not.about.perfect #squatchallenge #thesquatchallenge
I had to wait until my 16 month old son went Nite Nite but I got my workout in although I sooooo badly wanted to go to bed! Proud of myself!!!! 💪🏿 #thesquatchallenge #squatchallenge #2019kickstartchallenge
A walk in the park. #2019kickstartchallenge #thesquatchallenge #squatchallenge
My morning walk at the park after my doctor's appointment today 02/14/2019 @#thesquatchallenge #2019kickstartchallenge #squatchallenge. 🙂 now heading out for a slow jog.
The cold never bothered my anyway. 😂 Walking ✔️ #2019kickstartchallenge
#thesquatchallenge
#squatchallenge
My bffit made me smoothie 🙂@ #thesquatchallenge  #2019kickstartchallenge #squatchallenge
This park is nearby my house, but I’ve never been here before!!!! If it wasn’t cuz this challenge, I don’t know how much time would have passed before I met it. Thank you @thesquatchallenge for motivating me to get out #2019kickstartchallenge #thesquatchallenge #squatchallenge #park #nature #green #moon #trees
A walk at the "park" .. at the golf course.. walking while my baby finishes his lesson
@thesquatchallenge #thesquatchallenge#squatchallenge#2019kickstartchallenge
My Valentine ❤❤❤ good thing he knows I like Tulips🌷better than Roses🌹 🤣 #thesquatchallenge #squatchallenge #2019kickstartchallenge
Walk in the park... more like hike in a park 🌳🍃🌤
#squatchallenge #thesquatchallenge #2019kickstartchallenge
Chelsea girl and I love our daily walks, and of course, she loves to chase her deer friends. 😂💕🐕🐾👑🦌🦌🦌
#awalkinthepark #thesquatchallenge -#2019kickstartchallenge #squatchallenge @thesquatchallenge #week2 #bbcomchallengeseries #week5
This is where I walk#no park#squatchallenge #thesquatchallenge #2019kickstartchallenge
Today’s meal!!!🥗 #2019kickstartchallenge #thesquatchallenge @thesquatchallenge
The best valentines a girl like me can ever ask for 💕💕😍 #happyvalentinesday #thesquatchallenge #squatchallenge #2019kickstartchallenge @thesquatchallenge @__.karmmaa
Karın Kasları ve  Beslenme  İlişkisi😎

Beslenmek kas gelişimi için çok önemlidir. Gelişim için %60 beslenme %40 çalışma gereklidir. Bu durum aynı şekilde karın kasları için de geçerlidir. Bunun yanında vücudumuzda yağın depolanması için salgılanan hormonlar sebebiyle en çok yağ karın bölgemizde bulunmaktadır. Bu durum karın kaslarımızın görünmesini engeller.

Filmlerde ya da müsabakalarda görmüş olduğumuz karın kasları aslında sürekli görünen şekil değildir. Yani bir insanın yılın 12 ayında sürekli karın kasları net çizgi çizgi dolaşma şansı yoktur. Beslenme düzeni bozulduğunda ya da kas kütlesi arttırma döneminde bu kas kütlesinin üzerinde de ister istemez yağ birikimi oluşacaktır. Önemli olan bu yağı aşırı boyutlara ulaştırmamak ve yağ yakımına başladığımızda çok fazla çaba sarf etmemektir.

İlk olarak yapmamız gereken karın kaslarımız gözükene kadar beslenmemize dikkat etmektir. Bunun için yağ, protein ve karbonhidrat oranını çok dikkatli düzenlemek gerekmektedir. Karın kaslarımız belirginleştikten sonra ise çalışmalarımızı normal bir seyirde sürdürmeli, karın kaslarımızın kaybolmasına müsade etmemeliyiz.

#obliqueworkout #absworkout #karinkasi #beachbody #bikinivucudu #ketojeniktarifler #hizlikiloverme #antrenör #personaltrainer #kilovermekistiyorum  #evdeantrenman  #öncesisonrası  #sagliklikiloverme #ptetiler #gymmotivation #kiloverdirenyemekler #sevgililergünü  #beslenmekoçu  #pt  #workout  #squat #karınkasıyapmakistiyorum  #egzersizfizyolojisi  #thesquatchallenge #kilovermekistiyorum  #sporvebeslenme #sporhocasi #karınkasınasılyapılır  #sporcubeslenmesi #fitnessmotivasyon #kasgelişimi
One Legged Cable Kickback ; Cablecross makinesinde yapılan, sadece Gluteus yani kalça kaslarına yoğunlaşan bir egzersizdir.  Kalça ve bacak görünümünün güzel olması için programınıza mutlaka dahil etmelisiniz.

Her ne kadar squat bacak kaslarına ek olarak kalça kaslarını çalıştırsa da, bu egzersiz  kalça kasları gelişimi bakımından bir adım öndedir.

Egzersizi yaptığınız zaman ne demek istediğimi çok daha iyi anlayacaksınız. Bu egzersizi bitirdiğinizde kalça kaslarınızda  daha önce hiç hissetmediğiniz bir gelişim ve yanma hissi duyacaksınız. Bu hissi ne squat ne de lunge egzersizi verebilmekte.

Egzersizin çalıştırdığı kaslar
▪️ Gluteus maximus – Gluteus medius – Gluteus minimus : Üç parçadan oluşan kalça kaslarıdır. Kalça kemiğini, Femur kemiğine (üst bacak ucu) bağlarlar.
Priformis – Superior gemellus – Obturator internus – İnferior gemellus – ▪️Quadratus femoris : Dört parçadan oluşan alt kalça kaslarıdır. Gluteus maximus kasının altında bulunurlar.  Kuyruk sokumu ve Leğen kemiğini, Femur üst bacak kemiğinin  arka üst ucuna bağlarlar.

#CableKickback  #GlutesCableKickback  #BentOverCableKickback #SingleLegCableDonkeyKickback #ketojeniktarifler #hizlikiloverme #antrenör #personaltrainer #kilovermekistiyorum  #evdeantrenman  #öncesisonrası  #sagliklikiloverme #ptetiler #gymmotivation #kiloverdirenyemekler #sevgililergünü  #sevgililergunu #beslenmekoçu  #pt  #workout  #gymquotes  #squat  #egzersizfizyolojisi  #thesquatchallenge #kilovermekistiyorum #fiziktedavi #sporvebeslenme #sporhocasi #sporcubeslenmesi #fitnessmotivasyon #kasgelişimi
Another day to make it one step closer to your dream 😘 Go out and crush today!
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#becomebetter #killit #workout #fitness #1upnutrition #1uptransformation  #squatsanddeadlifts #thesquatchallenge #2019 #reachyourgoals #2019kickstartchallenge #yougotthis #keepmoving #onestepcloser 💩
Day 14
A Walk in the Park
I believe in process. I believe in four seasons. I believe that winter's tough, but spring's coming. I believe that there's a growing season. And I think that you realize that in life, you grow. You get better. - Steve Southerland

#2019kickstartchallenge #squatchallenge #thesquatchallenge
No walked in the park but I love rainy days #relaxing #squatchallenge #thesquatchallenge #2019kickstartchallenge
One day late meal post for Tuesday, March 12. #2019kickstartchallenge #thesquatchallenge #squatchallenge
Smoothie prep 🍓🥭🥥🍌🍋 #thesquatchallenge #squatchallenge #2019kickstartchallenge
When its cold outside...Sprinkle a lil color hunni...Its makes everything warm☺️🌸❤️🌺💚💐💛🌷🌼💜#sheready #scrubbae#comeonspring #hatewinter #cna #plantlife #manufacturing #allinone #colorispopping #warm #scrublife #hey #scrubstar #nursing #thesquatchallenge #kickstartchallenge
Is not Wine guys!!! 😝 Is Cranberry Juice Low on Sugar good for your Urinary Track!! #thesquatchallenge #2019kickstartchallenge #squatchallenge
Pre-workout “King Kong” smoothie from Clean Eatz! 
Off the top of my head, the ingredients were: Banana purée, 1stPhorm Chocolate Protein powder, PB2, sugar free chocolate syrup and greek yogurt. Yum! 😋
Followed this up with 20 minutes on the stair-stepper at level 8 and 25 minutes ellipticizing 🙌🏻👏🏻
This was my first time back in a gym since May! What?! 😱 
Most of my workouts have been done at home and have been very lot impact. Some have just been focusing on walking correctly and increasing my mobility. Whatever gets me up and moving! 
Slowly but surely, I’ll get there. I still struggle with a limp when I sit for too long, and it’s the worst right when I get out of bed in the morning, but I still feel as though my leg is getting stronger every day!
#smoothietime #persistenceiskey #keepworking #thesquatchallenge #2019kickstartchallenge #squatchallenge @thesquatchallenge #week2 #bbcomchallengeseries #week5 #achillesrecovery
SMOOTHIE 🤤😋 almond milk , cantaloupe 🍈 , strawberries 🍓 & a banana 🍌 🤤🤤 #squatchallenge #thesquatchallenge #2019kickstartchallenge #smoothie #freshfruit @thesquatchallenge
Dinner... Peanut Butter Protein Shake #thesquatchallenge #squatchallenge #2019kickstartchallenge
When you take the picture to post on instagram vs how your bowl ends up to be after you take the picture. I love buddha bowls. @thesquatchallenge #2019kickstartchallenge #thesquatchallenge #squatchallenge #letsdothis #buddhabowls
Shake time! Just worked my butt off and sweating bullets... this should be interesting.... #🤔🤔🤔 #2019kickstartchallenge #thesquatchallenge #squatchallenge #smoothietime #alittlebitofmatchainmylife #qlittlebitofturmericbymyside #fitmomgoals #proteinshake
Normalmente esta en la hora del dia en que descarrilo y me como lo primero que veo. Pero hoy es un buen dia.
Regularly, this is the time of day eat whatever i can get. My hands on. But today is a good day!

#thesquatchallenge #2019kickstartchallenge #squatchallenge @thesquatchallenge
Today is my ‘Sunday.’ @thesquatchallenge I work Friday-Monday typically 10 hour shifts but this first week I had two 15 hour shifts. Starting at 2:30am and finishing at 5:30pm! It can be tough to fit in fitness but I got those squats in!! #RiseTogether #PerfomanceRising  #thesquatchallenge #squatchallenge #2019kickstartchallenge .
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#fitspiration #fitnessgoals #fitspo #beastmode #positive mood #bestlife #fitfluential #squatchallenge #findyourstrong #beatyesterday #fitnesswomen #instayum #fnxambassador #fnxcode #nutrition #supplements #motivation FNX 15%: FNXBUFF
If you don’t look like this after your workout.. were you really working out 😂 but really.. this was yesterday before I messed up my shoulder. Here’s to hoping for fast recovery! #1upnutrition #becomebetter #workout #squats #deadlift #thesquatchallenge #1uptransformation #istillgotthis #nopainnogain #2019kickstartchallenge #kickstart #mylife #dontgiveup
If you are wondering if it tastes as sad as it looks, let me tell you it doesnt. It tastes like im a person in controlof her desicions. (i just rejected morning tacos) #keeptellingyourselfthat #5secondrule #2019kickstartchallenge #squatchallenge #thesquatchallenge
Day 13
Green Smoothie
1 apple
1/2 cucumber 
Handful cilantro 
1 cup spinach
1 banana 
Having a smoothie is a great way for me to get my daily servings of fruits and veggies.  If I am going to replace one of my meals, I like to add flax or hemp seed to make it filling.

#2019kickstartchallenge #squatchallenge #thesquatchallenge
recap video, I released what I do in a day. My 💡 to implement and balance and keep me accountable 🌠#squatchallenge#2019kickstartchallenge#thesquatchallenge .
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#videojourney #videography #exercise #active #videoalbum #video #habits #crossfitathlete #healthy #fitness
Recap video of week 1! I’ve had back pains before starting this challenge & within couple days I’ve hadn’t had any!! 🙌🏽 I’ve been more active & feel so much better! I have major sweet tooth so I’ve been finding other things to kill my sweet tooth lol #2019kickstartchallenge #thesquatchallenge #squatchallenge
I think i was a bit off on the portions. But it was so good 🤭🤫#meal #2019kickstartchallenge #squatchallenge #thesquatchallenge @thesquatchallenge
Snack of the day...yummmm🥰 #thesquatchallenge #squatchallenge #2019kickstartchallenge
My #dinner and bae's. His is the one with all the carbs. Then some #lilyschocolate to help with the sugar cravings for #dessert

#stuffedmushroomsalldayeveryday #2019kickstartchallenge #thesquatchallenge #squatchallenge #keto
Just some of the things I've had today. @thesquatchallenge

#mealphoto #thesquatchallenge #squatchallenge #2019kickstartchallenge
⭐️LEG Day⭐️
New Feeds👉🏻🔥Smith Leg PresS🔥
This is an exciting exercise I just learned today! What an amazing pose, Good Stuffs 4 both🕺🏻💃🏻
Today I started with SQUAT:
1)SQUAT
43.2kg x 10 reps 
61.4kg x 10 reps
84kg x 8 reps
106.5kg x 5 Reps 🧩New Weight 
102kg x 8 Reps 
84kg x 15 reps
2)🔥SMITH LEG PRESS🔥
At first, try Bar bell 8 reps to feel the spot and adjust the motions 
95lbs 12 reps
135lbs 12 reps
225lbs 12 reps
275lbs 12 reps
315lbs 12 reps
3) Seated Leg Press
360 lbs 15 reps
450 lbs 15 reps
540 lbs 15 reps🔺
630 lbs 11 reps🔺New Weight
4) Leg Extensions Machine
2 SETS  90/110  11 Reps each
2 SETS: 130 -6 Reps
5) Leg Curl~ 
1 SET 50lbs -15 Reps
1 SET 70lbs -10 Reps
Superset 70+50+30 =30 reps

After Leg Training, I just do a New SuperSet Combination  for ABS : 
Dragon Flag 5 reps + 21 reps 45 plate Leg Raise to finish today’s workout!
#getripped #legpress #glutepump #smithmachinesquats #hamstringstretch #hamstringstretch #progressives #cuadricep #gluteactivation #heavysquat #legdaygains #legdayworkouts #hamstring #glutegains #gymshark66 #squats #hipthrusts #legday🍑 #gluteworkout #heavysquats #squat#legdayworkout #pushday #thesquatchallenge#スクワット#尻トレ #squatclean #squatheavy#squatting

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