share with the person you know also loves a good positive brainwash ✨ in my May Transformation Challenge we're gonna be doing a whole lot of positive brainwashing to make those visions of yours come to life l fa join me if you feel called - link in bio✨ You still have a chance to win a trip with @4box4costarica - see previous post for details! They have made every single day here magical ✨ #fitnessmotivation #selflove #dream #fitnessgirl

The difference between looking "bulky" and looking "lean" is primarily in the layer of fat between the muscle and the skin aka. your bodyfat%. And well, to lower your bodyfat%, being in a slight caloric deficit and/or incorporating heavy resistance training to build muscle is typically the best way to go about doing this. And the coolest thing about all of this is that maybe you get started because you want to achieve a certain look but what you gain and what makes you continue is because of the self-confidence, self-belief and inner-strength that you gain from the journey of proving to and reminding yourself of just how badass you really are. I share everything that I eat over on my Youtube and if you want to dive deeper with me, I share everything in detail and guide you through how to do this as well in my programs on my website as well as in my monthly challenges (links in bio) I hope you have an INCREDIBLE day! #fitnessmotivation #fitnessgirl #fitnesstransformation #leanmuscle

Here’s how..👇🏼 I’ve been eating sweet treats every single day since coming to Costa Rica and I want to share with you how I’m able to maintain my physique while doing so… because it’s so simple and maybe it can help keep these things in mind, if you feel like it, for your next trip! I believe all scientists would agree that to maintain your weight you just have to eat maintenance calories and to develop/maintain muscle you gotta strength train and eat enough protein.. and for me that looks like: 1. Daily Movement & Resistance Training 2. Eat Maintenance Calories 3. Hit my Protein Goals And since I make sure to move a lot, I am also able to eat more than during the phases of my life where I move less. And the key here is that these 3 things… I do them consistently. And when it comes to eating my treats I don’t over do it. I’ve taught myself to eat just enough to satisfy my cravings and so I may not have a full pizza, ice-cream or treat if I feel that a few bites is all I need after my more nutritious meal or snack, to feel satisfied. It’s a never ending learning journey for me as I believe it is for most people but I feel that the more aware I become of what I deep down want for my life, my joy and my lifestyle, the easier it gets ❤️ If I can do it, then so can you ❤️ If you want to do this thing with me and get in the best shape of your life, check out my programs in the link in my bio ❤️ #fitnessgoals #fitnessgirl #fitnessmotivation

SAVE for the next time you got 5 minutes and 0 equipment👇🏼 When at the gym I like adding weights and going for super advanced abs exercises but I always get surprised at how ab workouts like this BURN when you do them while SQUEEZING that core and going slooow and controlled. GIVE IT A GO! And for VISIBLE abs & DIET... overall muscle mass and bodyfat% playes such a massive roll for them to be visible which has to do with focusing on training all body parts as well as matching your nutrition with your goals (I go into debth on this on my Youtube Channel and guide you through this step by step in all of my Training Programs and Challenges (link in bio) Thank you to @4box4costarica for letting me do this abs workout on the beach Go for 50 sec of work and then spend 10 seconds moving into the next exercise: 1. V-ups 2. Swimmers 3. Side Plank Dips Right 4. Side Plank Dips Left 5. Lemon Crunchers And if you got more time, go for a round 2! I hope you have an incredible Friday #5minabs #quickabs #abs

it’s really true that the fun is in the journey & not in the destination. when I’m evolving as a human, THAT is when I feel happy. I hope my page only ever inspires you to do the thing you deep down want 💜 if you wanna grow with me, I’ve got all my programs linked in my bio ✨ Thank you for letting me experience Costa Rica in your Camper @4box4costarica 🏝️#transformation #destinations #dreamscometrue