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Guuuys!! I have been itching to share the news with you!!! 🌿 I am now working with Prozis, sports nutirion company. Before I committed to anything I researched their products, as an athlete I want to consume only good quality products and I am really happy with the assortment at Prozis! I will soon be reviewing their products so keep your eyes peeled! 🌿 Prozis always runs different offers, so check their site. Use my code for an extra 10% off EVERFIT or click on a link in my BIO !! . . . . . . . . . . #prozis #exceedyourself #prozisteam #bikinigirl #alwaysinbeta #sportsnutrition #healthy #iifym #gym #kulturystyka #siłka #polishgirl #protein #bodybuilding #femalebodybuilding #womenwholift #musclesandtattoo #inked #ifbbbikini #ifbb #wbff #fitnessmodel #fitspo #goals #motivation #fitover30 #ukfitfam #instadaily

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Do you hip thrust? Majorty of women will probably say yes and it will be a no for majority of men. I have asked this question on my story the other day and 90% of those who said no were men. This exercise is mostly associated with women trying to grow their glutes 🍑 but did you know strong glutes can help with other things, not just with the asthethcis? They not only play a major role in deadlifts and squats, but also help sharing the load between legs, hips and back, control movement between upper and lower body which then can help with for example lower back pain. 🌿 My deadlifts and squats got so much stronger since incorporating variety of different hip thrusts 2-3x a week, also I used to suffer with a lower back pain and that is gone pretty much now!🤗 🌿 So don't think of hip thrusts as only a way of growing your back side, but also a way of improving your posture, reducing lower back pains and also helping with lower body compound lifts. 🌿 And☝️ don't forget to stretch those glutes as when they get too tight, that can cause all sorts of pains in your body! . . . . . . . . . . . #thrustisamust #gymsharkwomen #fitspo #goals #2019 #bootygoals #bootybuidling #bikinicompetition #bikinigirl #bodybuilding #femalebodybuilding #gains #offseason #glutes #legday #fitspo #instadaily #strongnotskinny #progressnotperfection #womenwithmuscle #womenwholift #humpday #healthy #blogger #polishgirl #blondynka #siłownia #ifbbbikini #ifbb

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💃COMP AND PREP UPDATE 💃 We are having a date for the first show on 2019😁😁 Allowing myself 16 weeks for this prep. As I am not using a coach this year, and self coaching, treating the first comp as a trial (and most likely loads of errors!🤷🏼‍♀️) to see how I get on. Think I have a good muscle base for bikini toned in PCA so trying that! Getting super excited now! 🌿 I needed to finish my cut as competing earlier than planned. Originally was planning on competing in September, so scheduled a mini cut in January to get rid off extra fat I've gained after my post show binge and to have less pounds to lose when I start prepping. 🌿 Now I am allowing myself this extra month of off season to grow my muscles and push maintenance calories as high as I can! Few PBs pending! 🤞🤞 🌿 There isn't a lot of time left but keep pushing and grinding! 🌿 Planning on having few more comps afterwards but no set date yet, the main one will be from 2Bros. 2019 is a year of competing!🏆🏆 . . . . . . . . . . . . #ifbb #ifbbbikini #bikinipro #bikinicompetition #compprep #pcaarmy #2brosproevents #fitness #fitspo #blondynka #bodybuilding #femalebodybuilding #fitnessmodel #noexcuses #nopainnogain #fitnessblogger #alwaysinbeta #ukfitfam #healthy #happy #polishgirl #2019goals #beavisionary #beastmode #grind #progressnotperfection #gymsharkwomen

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Glutes and hamms literally destroyed, walking like a John Wayne, I was so close to puking and got dizzy few times. That's what I call good session 😁 if it doesn't challange you, it won't change you and as I'm trying to grow those glutes and hams and striving for that glute-ham tie ins! Started off with the main compunds, heavy and mid weight hip thruster, heavy RDLs, heavy and mid weight deadlifts plus did shit loads of glute bridges, banded work and high rep exercises isolation glutes and hams. Basically high volume day! . . . . . . . . . . #gym #workout #bikinigirl #polishgirl #2brosproevents #pca #ifbb #wbff #blondynka #weekendvibes #bootygoals #bootubuilding #beastmode #fitnessmodel #goals #gains #fitchick #womenwholift #strongnotskinny #tattoosandmuscle #muscles #instafit #fitspo #ukfitfam #progressnotperfection #strongissexy #womenwithmuscle #alwaysinbeta

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Totally fangirling today!😍😍 met @phoebehagan_ , person who I have admired for a while and who inspires me on so many levels! Such a lovely person!🤗 and great posing coach! 🌿 With my first 121 posing of 2019, I am slowly getting ready for @2brospro_events , looking at the second half of the year June-August regional event and maybe☝️ Amateur Olympia!🙈 It all depends on the condition I will be in, i.e. muscle and lean wise. We shall see!🤷🏼‍♀️ 🌿 Excitement is reaching another level!🤗😊 🌿 Now practice, practice, practice!💃💪 . . . . . . . . . . #posing #bikiniprep #bikinigirl #fitnessmodel #ifbb #progressnotperfection #fitspo #instafit #bootybuilding #bootygoals #fitness #alwaysinbeta #thisgirlcan #ukfitfam #npc #femalebodybuilding #polishgirl #polskadziewczyna #bodybuilding #kulturystyka #happy #gym #workout #siłownia #siłka #beavisionary #gymshark #muscle

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Happy hump day! The goal for this year is to bring bigger and definitely leaner glutes! Think hammies are good size, especially after bulking, they've definitely grown!💪finalising the dates, soo excited!😁😁 . . . . . . . . . . . . . #ukupfitfam #ukfitfam #pcaarmy #bootygoals #bootybuilding #blondynka #polishgirl #beastmode #gains #glutes #beavisionary #alwaysinbeta #fitness #fitnessmodel #fitspo #instafit #humpday #bikinicompetition #bikiniprep #gymsharkwomen #femalebodybuilding #bodybuilding #siłka #kulturystyka #bikinigirl #bikinifitness #gym #nopainnogain #fitnessblogger

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Volume glute and ham training, keep it for weekends as tend to take ages, don't like to rush! Rest day, and long walk tomorrow 🌿 5th day of cut, energy and mood levels are ok, no issues. The only problems is the hunger😂 just want to eat and eat and eat!🐷🐷 weight hasn't changed really but not to bothered, feeling tighter. Scale is not everything, I tend to hold water, especially after sleep, so that very often messes up with my weight and in the last few days I've woken up quite puffy🤷🏼‍♀️ . . . . . . . . . . . #bootybuidling #bootygoals #bikinigirl #bikinicompetition #shredding #gymshark #gymsharkwomen #fitness #alwaysinbeta #thisgirlcan #strongnotskinny #ukfitfam #beastmode #gains #beavisionary #weekendvibes #happy #polishgirl #blondehair #blondynka #fitnessmodel #progressnotperfection #ifbb #wbff #trenerpersonalny #transformation #goals #betteryourself

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All Black Thursday 😎 Mourning my sleep😂 hard to get used to those early mornings again!😞 just two early mornings and already looking forward to the weekend😉 . . . . . . . . . . . . #thickthighthursday #thisgirlcan #bootybuilding #quads #gym #workout #morningworkout #riseandgrind #gymsharkwomen #fitness #bikinigirl #bossbabe #womenwholift #strongnotskinny #womenwithmuscle #tattoosandmuscle #blondynka #polishgirl #polskadziewczyna #wbff #ifbb #progressnotperfection #fitspo #instafit #fitnessmodel #goals #gains #beastmode #beavisionary

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Finishing 2018 with an upper body. Great pump and some good lifts today💪 🌿 I got some big goals for 2019 and really looking forward to see if I can smash them. I have been super consistent with my training in the last year and definitely can see some progress. It's exciting to see changes once you put your mind into something! . . . . . . . . . . . #femalebodybuilding #quads #bikinigirl #bikinicompetition #bodybuilding #goals #fitness #fitnessmotivation #fitnessmodel #beastmode #gains #nopainnogain #gymsharkwomen #gymselfie #polishgirl #polskadziewczyna #beavisionary #womenwithmuscle #fitspo #ukfitfam #progressnotperfection #tattoosandmuscle #blondynka #gym #workout #alwaysinbeta #fitfam #wbff #ifbbbikini #babesinflexxfit

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In my plan I have two leg days plus an extra workout focusing solely on glutes and hams 🌿 Trying to incorporate loads of compounds and today was no exception. Started off with three compounds: hip thruster, deficit paused deadlifts and Romanian deadlifts. 🌿 Glute and hams day is really focusing on the volume so I've been doing a lot of reps of various exercises. They can be used as burners at the end of the workout or to add volume 🌿 Typically I do 3 sets of 12-20reps on each exercise ⬇️⬇️ ✔Reverse froggies (is that a real name?!🤷🏼‍♀️) ✔Sumo Landmine squat to Romanian deadlift ✔Pulse wide goblet squats ✔Body weight step ups (the higher you go the more you hit glutes and hams, but don't go too high so you need to push with the other foot) ✔ Kneeled squats, try to use your glutes to push the weight up ✔ Banded weighted elevated glute bridge ✔ Cable kickbacks - top tip❗ if you suffer from lower back pain when performing kickbacks leaning forward try this variation on a bench, toes outwards ✔ Elevated cable machine curtsey lunge ✔ Glute ham rise -keep your chin close to the chest and round your back to take off the pressure of your lower back ✔ Cable machine Romanian deadlifts . . . . . . . . . . . #beavisionary #beastmode #gains #fitness #fitnessmodel #gymsharkwomen #fitspo #workoutvideo #alphalete #ifbb #wbff #progressnotperfection #instafit #bootybuidling #bootygoals #bikinigirl #trainlikeabeast #alwaysinbeta #fitfamuk #bikinicompetition #womenwithmuscle #tattoosandmuscle #trenerpersonalny #polishgirl #blondehair #weekendvibes #flexfriday #goals #motivation

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Today's super early morning session (2.30am!😱😱 hello insomnia!) was a total burner. Started off with compounds, 3 exercises and then followed by high volume isolation and burner exercises. It was soo good! It will be a long day but may fit a nap!😉 Have a fab Friday! . . . . . . . . . . #flexfriday #friday #weekendvibes #alphalete #gymshark #gymsharkwomen #fitness #bikinigirl #bossbabe #womenwholift #strongnotskinny #instafit #womenwithmuscle #fitspo #ukfitfam #progressnotperfection #beavisionary #beastmode #gains #thisgirlcan #morningworkout #riseandgrind #alwaysinbeta #polishgirl #blondehair #bootybuilding #bootygoals #tattoosandmuscle #bikinicompetition

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Last day of a deload week, thank #ck! Feeling bored at the gym not being able to push myself but on the flip side I feel refreshed and energised!💪 hopefully it will transpire to some PBs and muscle growth📈 -- Was planning to have a rest day tomorrow but will see how I get on. Going out for a few drinks and food with @sam_runs_and_lifts tonight so may feel a bit groggy😉 plus quite busy tomorrow so may struggle with fitting in a gym session. We shall see!🤔 . . . . . . . . . . . . . . . #legday #morningworkout #riseandgrind #bikinigirl #bikinicompetition #beastmode #gains #thisgirlcan #ukfitfam #weekendvibes #quads #gymshark #gymsharkwomen #personalbest #happy #blondehair #blondynka #trenerpersonalny #polishgirl #polskadziewczyna #wbff #ifbb #progressnotperfection #fitspo #instafit #bootybuidling #progressiveoverload #beavisionary #trainlikeabeast

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Thank #ck it's Friday, and nearly Christmas break! So looking forward to a break, not rushing around, having a lie in (7am is a lie in!🤣). Tomorrow is the last day of deload week and boy, I can't wait to lift heavy, I miss the soreness!😉 . . . . . . . . . . . . #beavisionary #beastmode #bikinigirl #gymshark #gymsharkwomen #fitness #bikinigirl #bossbabe #fitchick #gains #riseandgrind #alwaysinbeta #ukfitfam #progressnotperfection #morningworkout #quads #fitspo #trainlikeabeast #gym #bikinicompetition #polishgirl #polskadziewczyna #blondehair #weekendvibes #christmasbreak #thisgirlcan #strongnotskinny #womenwithmuscle #muscle

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Anyone else on a bloody countdown till they break for Christmas?!🎄I can't believe it's only Wednesday!🐫 Finishing deload week on Saturday then the plan is I will have a rest day on Sunday and starting to lift heavy shit 🏋🏼‍♀️on Monday. -- My trainings were quite unstructured in the last month or so as I was trying out different exercise, see how I feel, what the muscle engagement is etc. I am nearly done with writing up a full training plan for myself which basically follows Daily Undulating Periodization (DUP) rule, but also incorporates few drop sets, and has both compound (mainly) and isolation movements. I try not to superset at this stage as I want to lift as heavy as I can and I find supersets are super taxing for me and I would need to rest at least 3min between sets in order for me to lift as heavy . . . . . . . . . . . . . . #legday #morningworkout #riseandgrind #bikinigirl #bikinicompetition #beastmode #gains #thisgirlcan #ukfitfam #quads #gymshark #gymsharkwomen #personalbest #happy #blondehair #blondynka #trenerpersonalny #polishgirl #wbff #ifbb #progressnotperfection #fitspo #instafit #bootybuidling #progressiveoverload #babesinflexxfit #offseason #improvement #beavisionary #trainlikeabeast

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Deload week 📉 Deload is basically a planned reduction ⬇️in the volume training and/or intensity. Strategically planned deload week can be very beneficial🔝 -- This is first time☝️ I am doing it. I have recently completed 6 weeks of German Volume Training and hit few PBs on main compunds🏋🏼‍♀️ I have been pushing myself with progressive overload and could feel mentally and physically I was getting exhasuted. After doing some research on when to schedule it, now it's a perfect timing; I am allowing myself time to recover from all the stress⚠️ I have put on my body recently -- Benefits of a deload week: 🍁Break for central nervous system as well as muscles and joints giving all of these time for a full recovery 🍁 Mental re-charge 🍁 Mitigate the risk of overtraining and injury -- There are different ways to deload. I am still continuing with the gym and my programme but reducing my weights by about 40-50%. I am hoping to come back stronger next week💪 . . . . . . . . . #ukfitfam #fitspo #transformationtuesday #femalebodybuilding #carbsarelife #fitness #alwaysinbeta #thisgirlcan #muscles #tattoosandmuscle #trenerpersonalny #blondynka #beavisionary #beastmode #gains #strongissexy #polishgirl #weightlifting #fitchick #womenwholift #strongnotskinny #bikinigirl #fitfam #progressnotperfection #workout #trainlikeabeast #gymshark #dominatehumbly #fitnessgirlsmotivation #becomebetter

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Issa leg day, not much structure today just wanted to hit few PBs. And what a good day for PBs that was!! Did bench press today as well as needed a spotter and hubby was with me🤷🏼‍♀️ Squat 105kg Deadlift 122.5kg Bench press 50kg Soooo chuffed!😁 . . . . . . . . . . . #legday #morningworkout #riseandgrind #bikinigirl #bikinicompetition #beastmode #gains #thisgirlcan #ukfitfam #weekendvibes #quads #gymshark #gymsharkwomen #alphalete #personalbest #happy #blondehair #blondynka #trenerpersonalny #polishgirl #polskadziewczyna #wbff #ifbb #progressnotperfection #fitspo #instafit #bootybuidling #progressiveoverload

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