First check-in post competition 🍑
🔹I gave myself Sunday fun-day to recover. .
🔹Monday I had lettuce wrap cheese burger & chicken wings with few protein bars, heavy legday at night following HIIT. .
🔹Tuesday, yesterday Lunch I had sushi & dinner Brie, boccochini, mozzerella, macadamia, few protein bar; shoulder workout & 20min HIIT at night. .
Wednesday, today, I’m dialling in to reverse diet 🤙🏼High volume glute/ham day tonight 🏋🏼♀️
🔸I know I can clear the competition tan with baking soda but my skin health is my priority over the unmatching face to body colour I’ve seen other athletes care too much about. I’m giving my skin at least a month off exfoliating and scrubbing of any kind, just moisturizer & oiling up instead & letting the colour clear off gradually with shower. .
🔸As you may have noticed, I’m a fast builder so I just Keep condition and building on my high calorie days instead of having a linear high calorie period to build before going calorie deficit cutting for my next show in March. I’ll preserve the muscles I’ve built, bodybuilding in Ketosis 🔬
شنبه مسابقه بود، يكشنبه هرچى خواستم خوردم. دوشنبه چيزبرگر بدون نون كه توى كاهو گفتم بپيچن خوردم با بال مرغ كبابى و پرتين بار. سه شنبه سوشى ناهار، شام چند مدل پنير هلندى با دونهء ماكادميا، امروزم برگشتم به دايت براى مسابقهء آرنولد توى مارچ. كانديشنينگ و ادامه ميدم بدون اينكه كالرى و زياد كنم چون ژنتيكلى خيلى سريع ماهيچه ميسازم و احتياجى ندارم كارب و ببرم بالا كه ريسك چربى جمع كردن بعد از مسابقه روزياد كنم و چون رژيمم كيتوژنيك هست ماهيچه در كالرى پايين از دست نميدم 🔑
@klaudiarydz 3rd Place nationals first timers bikini 🏆💪
Start prep : 12 July - 61kg
Finish : 6 October ( show ) 56kg
Newest edition of my devils and most inpatient of them all 😂 wrecked my head but good because of that we found a way to bring her physique to another level 💪. So Klaudia came to me dry skinny and bit BF to high proportions wasn’t there YET !! She ate one meal a day because she was afraid she is gonna get fat so calories went up for around 1000 ( 5 meals a day ) more and actually we had to stop her cardio last few weeks limit it as she was getting to dry ☺️🤫 so eating 1 meal converted into 5 and problems with her PROPORTIONS was resolved by hard work and dedication as I said her give 150% and you will get reward and she did ! So once again congrats MERMAID you did Konkel proud 🧜♀️ and future preps you gonna hopefully be more calm 😂😂 and wait guys for April what we gonna bring 🤛🏻
20 weeks out 👉🏽 3 days out!
Remember when I said I was coming for that Sharp AF tie-in?😈... Well needless to say, @amerthehammer and I made that happen! 👊🏽
Not only will I be representing Hammer Fitness this weekend as an athlete, but I will be stepping on stage for the first time as a Hammer Fitness Coach!
I deliberately set the bar very high... Not only to prove to myself that I can achieve my goals but to also show my clients (and future clients) that when you put your mind to something, push yourself & make absolutely NO excuses, you can achieve ANYTHING! ✨
Its always a bitter sweet feeling knowing prep will be coming to an end soon, but I couldn’t more excited to step on stage this weekend representing the best team and bringing my best package to date ☺️
Words cannot express how grateful I am for the overwhelming amount of support, kind messages and words of encouragement I’ve received from teammates & followers 🙏🏽♥️
Few more sleeps, couple coats of tan & all the glam, then it’s time to do the damn thing! 💃🏼
▶️“Even in the darkest hour there's a reason to smile“🔥💪🏾
(Bild vom letzten Wochenende)
👉🏻wer mich kennt, der weis ich plane und organisiere für mein Leben gern
👉🏻doch manchmal hat das Leben seine eigenen Pläne und nicht alles ist berechenbar 👉🏻aber dann denke ich mir „Jessi du hast schon schlimmeres erlebt und es gibt immer irgendeine Lösung“🙏🏻❤️
👉🏻leider werde ich meinen Wettkampfbikini ungetragen verkaufen müssen, er passt einfach für meine Form nicht optimal obwohl er unheimlich schön ist 😩
👉🏻des Weiteren hat mir heute mein Betreuer für die Wettkämpfe angesagt und das 2,5 Wochen vor meinem ersten Wettkampf 😪
👉🏻doch es gibt immer einen Grund zu Lächeln 🙏🏻 die Form wird immer besser und das wichtigste ich bin bis jetzt von der Grippewelle verschont und gesund! Gesundheit ist wirklich das allerwichtigste Leute 💕
👉🏻irgendwann wird es ruhiger und bis dahin fahre ich eben Achterbahn, aber unterkriegen lasse ich mich nicht 🔥
👉🏻Update zur Diät folgt erst morgen 🙏🏻
👉🏻Seit ihr Optimisten, Pessimisten oder Team Realist? Und wie geht ihr mit Rückschlägen um?💪🏾❤️
👉🏻hoffe eurer Donnerstag war schöner als meiner 🙊
Love this quote “Competing at the highest level is not about winning. It’s about preparation, courage, understanding and nurturing your people, and heart. Winning is the result.”
If you believe that you deserve to win, that you will become a winner, you will be. Your thoughts shape your reality. Of course, the journey matters, but achieving the goal is what really counts.
The attitude you have towards winning is the attitude that will lead you to success. Embrace the right attitude 🐾
Our awesome trainer @Adri.kaotic.fit
Have you ever thought about competing on stage?
@Adri.kaotic.fit can help you reach that goal. She is a #NPCBikini competitor and she trains with us here at @TrainingSpaces
When you come, ask for Adriana and she will be more than willing to help you become the best version of yourself on and off stage!
314an hour ago
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Playing around with push up variations last night...this was the end of my set and I got in more than 2 reps I swear 😂
4341 hours ago
Struggling to increase your overhead press or gain some size in your shoulders?
Remember whether you compete as a bikini athlete or physique competitor and even if you want to build a more aesthetic upper body it is important to involve shoulder pressing movements to add size to you’re deltoids
Here are three exercises you can incorporate and your program to build stronger and more shapely deltoids.
1)Kneeling dumbbell overhead press.
Overhead presses are difficult enough as is, but throw in a kneeling component and you just raised the difficulty bar several notches. If you're capable, perform these on a bench rather than the floor. The fact that your feet can't anchor into the ground for support increases the difficulty.
2) underhand military press
The reverse-grip teaches you how to properly tuck your elbows and centrate your glenohumeral joint on the overhead barbell press. It's also a great movement for teaching lifters how to maximally recruit their triceps during the overhead press, which is critical for strength and size gains.
3) One arm plate press
Most lifters lack the ability to properly centrate their glenohumeral joint. This deficiency is even more pronounced during the overhead press. The plate press – using the flat side of an iron weight plate – will provide immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in.
If you fail to create 3-dimensional shoulder stability by depressing, retracting, and medially rotating your scapula and shoulders towards your spine, you'll dump the weight plate. Even if you're able to avoid dumping it, observe the weight plate. If it stays completely parallel to the floor while you keep your elbows tucked to the front of your body, then you know your shoulder function and overhead pressing mechanics are good. -
So there it is three exercises you can incorporate today to help improve your overhead press and your total shoulder overall look.
How many reps? How much weight? How many sets? .
Here’s my number one rule to start...
Form First. It’s so important to have that fast firing neurological connection from your brain to the appropriate muscle more than anything else. When you can correctly perform the movement, activate the main muscle or muscle groups, have corresponding mobility and not neglect the integrity of any joints involved... well you’ve done it! You’ve built a great foundation to build off of. Even seasoned lifters, including myself, can get lazy in being conscious of these factors in the gym. Be careful about loading a faulty physique or repetitive movements that are incorrect. As busy people we try to save time and rush to get through our workouts but nothing is a worse time waster than an injury. 🤕 @glamgirlbikini
4441 hours ago
#ad Vegan, gluten-free and full of vitamins, @flattummyco shakes are all about getting that summer body back and they are on sale today! ✨
Lazy Friday is coming up😻🌸 Morgen gehts ab nach Basel. Die Ruhe vor dem Sturm...bis es dann am Samstag losgeht mit der Schweizermeisterschaft.
Bis dahin geniessen wir das schöne Wetter und es wird richtig schön gefaulenzt💪🏽😋
10163 hours ago
🙈🙈 il casino é parte di me, dentro e fuori, sempre!!Ma in fondo che importa? Del resto, πάντα ρεί 🌸 tutto scorre!! E tu lascia che scorra, lascia che fluisca senza opporti, senza forzare la mano, respira e fluisci... fluisci fluisci... e fluisciiiiii!!! Ma sti cazzi.... ok, i tentativi zen non funzionano😩diciamo che in questi giorni ho abbastanza un umore di 💩 giusto poco nervosa😬 del resto, anche la gestione dello stress é parte di una preparazione, quindi si procede. -37 giorni a La Notte dei Campioni perché i piani sono fatti per essere cambiati!
7573 hours ago
Diamond Pro Multi Color. Fuchsia, Sapphire, Volcano, and Chrome Gold with Crystal Trim. Hologram Dark Blue💎💜
DO YOU EVER GET SO TIRED OF⁉️
Do you ever get tired of being someone that you are not to please friends or family or coworkers?
We spend so much time and effort trying to mold ourselves into what we think people want that we lose ourselves.
We get drained and it shows!
I try to be me and not the me that others want to see...but there are certain things you have to do to be seen professional and organized and clean and inviting.
Every now and then I take a day...and I simply bare it all.
I wear my comfy cloths. I drink my basic girl coffee and I wear my hair up with no treatment or styling products and no makeup. I am as close to as god made me.
And I’ll tell you what... it can be intimidating to let people see you this way...but it can be so beautiful and rewarding too!
534323 hours ago
🛑STOP making excuses!! Whatever your goal is, you have to work your ass off to achieve it! If you don’t change anything in your routine you will not change, period!
I got a message from a client today. I rarely get upset, but this time.... 😩 I meet her in private consultation last month. She announced me that she will cancel her next appointment because she haven’t start her training yet, because of me! 😤she told me she really need follow ups and because I didn’t wrote her emails, she didn’t follow the personalised diet and training I made her. Seriously ??? Am I the one responsible for your training, your diet, your routine, your healthy habits ??? I don’t think so! If you need help and more support, I am always available for my client, but I can’t do it for you!!! If you need help, tips, motivation, support, explanations or so, YOU have to write me!!! I am a very kind and accessible coach, I succed only if you succed! That’s how my publicity is made!!! BREATHE !!! #krystellelacroix what do you think?!?! .
4723 hours ago
•Never let your fear decide your future• still in grind mode, 9 days😈👙 || @alphalete
FRIYAY 👑 .
700g up this week. Sitting just below 52kgs. May have gained a little too much this week cause I ate an extra tablespoon of @naked_nutz erryday-oops! I’ve put all my nut butters on a very high shelf and I’m going to break this little habit 🙊 only put 0.5cms on my tummy, booty, and chest and 1cm on my leg. .
Overall not too bad but I’m a little disappointed so going to stick to my macros properly next week!
YOU AREN’T THE SAME PERSON ON PREP AS YOU ARE IN YOUR IMPROVEMENT SEASON!
THE BIGGEST thing I’ve learned that separates a SUCCESSFUL improvement season from a rebound season is INTENTION. I’ve done 6 shows & about 4 FULL ‘off’ seasons, some of which I fell flat on my face w/, some where I frikkin killed it w/ building, feeling amazing about myself, & being healthy! Here’s the deal, wanting to fit in a box, follow a plan perfectly, & act like you did on prep bc that’s what you know & have been doing for months, JUST DOESN’T MAKE SENSE!
On prep, there’s an end date, we can see our body chiseling & we continuously envision revealing our build, we’re REQUIRED to be 110%, otherwise it isn’t worth it. But, when we’re in our improvement season, we look at things differently & our life goals change. If we act like we do on prep, growth becomes limited. If you’re always restricting yourself, trying to stay as lean as possible, & therefore RARELY increasing your food, decreasing your cardio, lowering your stress levels or chasing other goals, how can you develop the muscle, metabolism, & MINDSET required to rock your next show/ take it to the next level?
For Example, Food; we have it, it’s there for us to enjoy, but then we think, “I can’t have too much bc then I’ll blow up, or I can’t increase my calories bc then I’ll be dying next prep if I gain, or I have to do more cardio bc I ate a little extra today.” We know we want/need to eat more food to grow & build & we crave more freedom. But then we get uncomfortable w/ what’s required for the growth we know we need to improve; Questioning ourselves the moment we don’t look as lean as we did on stage, in peak week or when we see other competitors online only 3lbs up from stage weight, making you think that the 10 pounds you gained means you need to do another cut & ‘start over’ so you can ‘be competitive’.
But, your story, goals, journey, body, needs, & struggles AREN’T THEIRS! That’s why INTENTION IS EVERYTHING, set a new one; WHAT IS MY INTENTION FOR THIS IMPROVEMENT SEASON FOR MY PHYSIQUE, MIND, & PERSONAL LIFE TO FLOURISH WHILE MEETING MY NEW GOALS DURING THIS TIME OF MY LIFE? Tomorrow we discuss, finding YOUR balance🤗
Super grateful to see and feel how Strength and Conditioning training along with rehab training work has brought back abilities that I only could do before my psoas injuries. It got seriously messed up when I crashed in snocross competition on snowmobile few years ago. I was told by the doctors I would never get it as good as it was before but I say; Never say never👊 Every step counts and today I took two✌ I wasn't sure I could even do one lift in this workout! I took several, 2x4 reps🙏 I could have done more but with the years, I have learned when it comes to injuries, to take just small steps and do things wisely. I will have to see tomorrow how it feels before I throw in some madness into this workout🙏😎 This might seem not big of a deal, but it is for me, big time🙏 I was told I would never do again so many things I love. Hike mountains, climb, ski, go for a run, swim and so much more. But I have been proofing them wrong with each step I take👊 Never let someone tell you that you can't do something. Never stop fighting for your goals👊 - - - - - -
3744 hours ago
so guys exciting news,
I’ve been offered a great opportunity to become an ambassador for @supremelabs,
I’ve tried most of their products now and looked into the company and its ethos, and this is a company I’m definitely keen to promote and get behind. I never just jump on any offer I get, especially if I’m on the end of promoting something, which is why I’ve taken my time to look into it.
But yasss you are now looking at a new supreme lab athlete 😍🔥🔥🔥🔥🔥🔥So in ambassador style, if you wanna try their products use my discount code at checkout - SARAYA_15%
You may also see me promoting the brand at face to face events, fitness shows etc... so keep a look out 😘🙋🏽♀️ @fitnessmodelcomps@ukbeeftv@ukbeefmagazine