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Just a little bit of sweat for your Thursday Morning! ๐Ÿ’ฆ. โœ… 7km interval run. โœ… 200 slow steps on the stepper.. โœ… Booty workout.. โœ… Foam roll & stretch. Training for the 2019 Melbourne @runforthekids ๐Ÿƒ๐Ÿผโ€โ™€๏ธ if I can run the 12.8kms in around 1 and a half hours Iโ€™ll be happy โœŒ๐Ÿป Good start to the day ๐Ÿ’ช๐Ÿป @skyfitnesstraralgon #sweatmachine #7kmintervalrun #runyourheartout #runhardorrunhome #coffeeadaykeepsthegrumpyaway #stopthewaronourselves #fitnessmotivation #asnfuelled #teamasn #asntraralgon #happygirl #lovetheskinyourein #dancerontherun #thursdays #earlystarts ๐Ÿ‘Œ๐Ÿป

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stephleaoc. N E W  F L A V O R S ๐Ÿ™Œ 
Yeeee Boiii! #razeenergy #phantomfreeze #asn

N E W F L A V O R S ๐Ÿ™Œ Yeeee Boiii! #razeenergy #phantomfreeze #asn #asntraralgon #happyjuice

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asntraralgon. No one likes Technology issues ;) making sure tomorrow night goes smoo

No one likes Technology issues ;) making sure tomorrow night goes smoothy :) ;) :D . . #teamasn #asnfuelled #asninfo #teamasn #asntraralgon #info #fuel #foodisfuel #fitness #health #heatlhandfitness #healthy #asnrefresh

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danifitmum. .
When it comes to crops, letโ€™s just say Iโ€™m a fussy one ๐Ÿ˜…. I have tr

. When it comes to crops, letโ€™s just say Iโ€™m a fussy one ๐Ÿ˜…. I have tried 100s of different cuts, styles and brands. I purchased myself one from @gymking_clothing yesterday & letโ€™s just say Iโ€™m in love ๐Ÿ˜. You guys have nailed this one, the support, comfort & style! Anyone down at the @arnoldsportsau today head over to booth #632 and grab yourself one โ˜๏ธ. . Match that with my @stopit_i_likeit scrunch bum leggings and Iโ€™m a happy girl! Itโ€™s amazing how some new gym clothes make you so happy & motivated โฃ๏ธ . . . . @gymking_clothing @gymking_clothing @stopit_i_likeit @arnoldsportsau @wbff_aust @wbffnewzealand . #wbffaus19 #wbffsyd19 #wbffnz19 #gymking_clothing #fitmum #fit #bikinidiva #healthy #strongnotskinny #arnolds19 #teamleman #asnfuelled #asntraralgon

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Back to tracking my food post holiday ๐Ÿซ๐Ÿฅฌ๐ŸŽ๐Ÿฅฏ. These protein pancakes taste amazing and are super Macro friendly ๐ŸŒŸ. Macro breakdown as tracked in My FitnessPal App- Carbs - 13g. Protein- 73.3g ๐Ÿ™€. Fat - 13.4g. Total cals = 453 I used two full eggs, two scoops of protein powder (cookie butter ๐Ÿคค), two teaspoons of baking powder, small amount of water and one serve of @macr0mike cheesecake PB powder โค๏ธ๐ŸคŸ๐Ÿผ. Tastes amazing and helps keep me on track!! โœ…. @asntraralgon @asnvictoria @macr0mike @xtend @myfitnesspal - - - - - - #macro #tracking #ontrack #goals #healthyfood #fitness #training #nutrition #myfitnesspal #food #fasting #gymtraining #strength #protein #musclegrowth #recovery #supplements #asnfuelled #weighttraining #flexibledieting #brunch #studyday #asntraralgon #healthandwellness #bodybuilding #goals #macromike #cleantreats #xtend

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adamasn. Measurable Goals... 100 x 10+ clean reps ๐Ÿ™‚ (this is not so clean๐Ÿ˜‚) f

Measurable Goals... 100 x 10+ clean reps ๐Ÿ™‚ (this is not so clean๐Ÿ˜‚) few weeks and we'll get there ๐Ÿ˜‰๐Ÿ‘๐Ÿ˜Š And those post shake moments ๐Ÿผ๐Ÿผ๐Ÿผ . . #teamasn #asnfuelled #asntraralgon #ifbbbproleagueaus #mensphysique #fitness #cleangainz #asn #asnfuelledforlife #ifbb #goals #motivation #repsforraff #teamrogers #health

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๐ŸŒŸ Last run before Sunday and a new PBs for both 5kms and 6kms!! ๐Ÿ‘๐Ÿผ 31mins 28secs - 5kms & 37mins and 29secs - 6kms.... WHICH MEANS I ran a 6minute kilometre!! ๐Ÿคฉ thatโ€™s certainly a win for today! ๐Ÿ™Œ๐Ÿป @skyfitnesstraralgon #happythursday #asnfuelled #asntraralgon #teamasn #teamskyfitness #happydays #runhardorrunhome #intervalrunning #runyourheartout #rememberehyyoustarted #fyes #stopthewaronourselves #fitnessmotivation #coffeeadaykeepsthegrumpyaway #girlpower #ican #gippygirlscan #yayayay!

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. Anyone needing some info or supps down Gippsland region, head on in to the guys at @asntraralgon! . Thanks guys for setting me up for a successful prep โœŒ๐Ÿปโฃ๏ธ . . #asnfuelled #asnvictoria #asntraralgon #bikinidiva #wbffbikini #wbffsyd19 #wbffnz19

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jezz_011. Bit of a flex ๐Ÿคท๐Ÿปโ€โ™‚๏ธ. Loving the changes Iโ€™m seeing from the #asnrefr

Bit of a flex ๐Ÿคท๐Ÿปโ€โ™‚๏ธ. Loving the changes Iโ€™m seeing from the #asnrefresh program. Canโ€™t wait to really hit these last 5 weeks hard and see what I look like at the end ๐Ÿ’œ. @asntraralgon @asn_fuelled @asnvictoria @aust_sports_nutrition @skyfitnesstraralgon @grippedfitnessaudio #asntraralgon #teamasn #gains #flex #allthefood #5weeksin #halfway #shamelessgymselfie #grippedfitnessaudio #shredded #bulking #healthyliving #cleaneating

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HIIT Zone fun with the gym fam this morning โœŒ๐Ÿผ @skyfitnesstraralgon ๐Ÿผ

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t_dynamite93. Itโ€™s nice to run, sweat and feel happy ๐Ÿ™Œ๐Ÿป 4.5kms in 28mins - outdoor

Itโ€™s nice to run, sweat and feel happy ๐Ÿ™Œ๐Ÿป 4.5kms in 28mins - outdoors and in intervals. #happygal #runhardorrunhome #sweatylass #runyourheartout #stopthewaronourselves #rememberwhyyoustarted #asnfuelled #asntraralgon #teamasn ๐Ÿ’ช๐Ÿป

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jieccles. Every time I get under the bar I still get nervous and worried that my

Every time I get under the bar I still get nervous and worried that my ankle/leg is just going to give out but slowly Iโ€™m building confidence in hitting my movements! 90kg x reps today ๐Ÿ’ช๐Ÿป everyday and every rep at a time! Time to kill it #bodybuilding #natural #icn #competition #physique #classic #squat #muscle #legs #fitness #fitnessmodel #apparel #gym #clothing #motivation #inspiration #fitspo #asntraralgon

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When you complain about not getting bench in your program so your coach gives you 10 sets of bench to start off with ๐Ÿค• lucky I love it ๐Ÿ˜ Thanks Megan ๐Ÿ˜‚๐Ÿ’– #figurecompetitor #bench #mondaygrind #chestworkout #setsandreps #hustle #anbvictoria #alwaysgrinding #bang #cmefittraralgon #asnfuelled #asntraralgon #needsthetape #strongwomen #empowered #gym #fitness

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ASN Traralgon hooking us up with these beauties!! When 1 colour simply won't do so we got 1 of each. Pop in to ASN in Traralgon today!! @asntraralgon #supportinglocalbusiness #staycool #keephydrated #hisandhers #water #healthandwellbeing #TeamHJA #asn #asntraralgon

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Loaded up and ready for this string of hot ๐Ÿฅต๐ŸŒždays. His ๐Ÿ‘ฆ and hers๐Ÿ‘ง drink bottles ๐Ÿ’ฆ When 1 colour simply won't do!! #supportinglocalbusiness The best way to track my water๐Ÿ’ฆ intake- have 3 of these on the go. 1 for the massage room, 1 for the studio and 1 for the house. Hydration is so important!!๐Ÿ™Œ The benefits of drinking water include: relieves fatigue, boosts energy, flushes toxins, aids in digestion, and reduces hunger. #asntraralgon #youcandothis #healthcomesfirst #healthylifestyle #fitlifebestlife #fitnessjourney #stayhydrated

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Hereโ€™s a snippet of my back workout today! Totally fun ๐Ÿ˜œ๐Ÿ˜‚ -4xback pullovers -4xT bar lying row -4xdumbbell single arm bent over row -3xcable seated row -3xdumbbell incline bench fly -3xdumbbell incline bench row 3xband assisted wide grip pull ups Thanks @meenjes12 ๐Ÿ˜๐Ÿ’ช๐Ÿพ Chasing those comp back gains ๐Ÿ‘  #hanginthere #asnfuelled #asntraralgon #focusedonmygoals #perserverance #anb #anbvictoria #anbf #anbaustralia #gains #hustle #bang #needsthetape #cmefittraralgon #determined #compteam #compprep #backworkout #backday #backgains #flex #strongwomen #juststrong #womenfitness #fitfam #fitness #gym #cottononbody #traininsane #oldschoolgym

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๐Ÿšฒ Tuesday Morning Cardio ๐Ÿƒ๐Ÿผโ€โ™€๏ธ . Challenging myself to 100 calories per 10mins of work on my cardio mornings ๐Ÿ’ฆ 77 mins, 756 calories. Not bad ๐Ÿ˜…. โœ… 2.5kms treadmill run. โœ… 1km cross trainer. โœ… 5kms stationary bike. โœ… 1km cross trainer. โœ… 2.5kms treadmill run. โœ… 10min stretch and foam roll. @skyfitnesstraralgon . #lovethegymyourein ๐Ÿ’ช๐Ÿป #asnfuelled #asntraralgon #teamasn #teamskyfitness #stopthewaronourselves #fitnessmotivation #coffeeadaykeepsthegrumpyaway #workhardplayhard #runyourheartout #treadmill #crosstrainer #stationarybike #tuesdaymornings ๐Ÿ‘Œ๐Ÿป #sweatmachine

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lau_maree. Project post baby bod- first body pump gym session done. Definitely a

Project post baby bod- first body pump gym session done. Definitely a struggle, and super emotional which is totally weird but itโ€™s done. #asnfuelled #asntraralgon #skyfitness #atpscience #postbabyworkout #postbabyweightloss #postbabyfitness #csection #csectionrecovery #8weekspostpartum #gym #lesmillsbodypump #lesmills #bodypump #weightloss #workout #dayone #change #focus

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leticia.clarkson. Never ever thought I'd ever do something like this with the kids. This

Never ever thought I'd ever do something like this with the kids. This is usually Neil's job! My self confidence has risen since doing the #asn challenges (only 4 months ago!) and its only going to get better. I didn't realise this until today, when I was dragging that bloody tyre tube up the hill. I would never have attempted that prior to the beginning of my weight loss, much less been able to succeed in it without needing ventolin and a rest up the top. Love having fun with my kids and proving things to myself! . . . . . . . . . . . . #weightlossjourney #lookhowfarivecome #somuchtogo #proudofmyself #asnaddict #asntraralgon #asnfuelled #lifestylerefresh #igotthis #bringonthenextfourmonths #whatwilliachieve?

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leticia.clarkson. Good rest day out today with the famโค we did the enchanted maze at Art

Good rest day out today with the famโค we did the enchanted maze at Arthur's Seat then down to the beach for a quick paddle. Slowly feeling better about myself, never in a million years did I think I'd be wearing shorts out in public! . . . . . . . . . . #arthursseat #enchantedmazegarden #dromana #peninsula #asnaddict #asntraralgon #ASNrepresent #family #daysout

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tylaahbaumgarten. 2nd posing session done! Have learnt so so much! Thank you so much @na

2nd posing session done! Have learnt so so much! Thank you so much @natkitneyposingcoach ๐Ÿ˜๐Ÿ’–๐Ÿ’– And thank you @trezlynnnnn for your advice at the gym ๐Ÿ˜ our dream team!! @_cme_fit_ โค๏ธโค๏ธ @anbvicofficial @anb.australia #cmefittraralgon #chaseyourdream #bang #posing #comp #anb #anbvictoria #needsthetape #dreamteam #cmecompete #vibeisyourtribe #asnfuelled #asntraralgon #latflare #dreamteam #perserverance #gettingready #nervous #readytogrind

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Whole gym to myself, music on! Time to hustle ๐Ÿ™๐Ÿฝ๐Ÿ˜ ready for the comp grind! ๐Ÿ˜†๐Ÿ’ช๐Ÿพ #deadlift #lifestyle #gym #gymsharkwomen #gymshark #hustle #grindtime #chaseyourdream #cmefittraralgon #asnfuelled #asntraralgon #compprep #perserverance #focused #goals #bang #likeforlikes #followforfollowback #strongwomen #lift #empoweringwomen

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Itโ€™s a PB kind of day!! 125 pounds! ๐Ÿ˜God I missed bench in my program!! ๐Ÿ˜๐Ÿ˜ next is two reps! Thanks to the two beasts @will_brooker97 @trezlynnnnn ๐Ÿ™๐Ÿฝ๐Ÿ’ช๐Ÿพ #goals #smashinggoals #liftingweights #liftheavy #trainingbuddy #beasts #weapons #asnfuelled #asntraralgon #cmefittraralgon #personalbest #pbs #chaseyourdream #startsomewhere #benchpress #inclinebench #chestdaybestday #strongwomen #anbcompprep

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jieccles. THE BULLET PROOF MAN PROJECT ๐Ÿค˜๐Ÿป awesome clip from Sundayโ€™s day, donโ€™

THE BULLET PROOF MAN PROJECT ๐Ÿค˜๐Ÿป awesome clip from Sundayโ€™s day, donโ€™t mind the put on the spot commentary by us lads, thanks @matthewrobertsproductions for filming us even know the fries didnโ€™t make an appearance ๐ŸŸ and thanks @actatterson for running the day and @stephen_ellul for the technique tips and all the lads for the day in general ๐Ÿ™Œ๐Ÿป #bulletproof #gym #fitness #strength #bodybuilding #physique #photographer #muscles #tattoo #fitnessmodel #motivation #inspiration #apparel #asn #asntraralgon

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szkwarekj. Proud of myself this morning, got up at 5:30 to smash out a HIIT sesh

Proud of myself this morning, got up at 5:30 to smash out a HIIT sesh now sitting here eating my #chiapudding before I get ready for work, oh and meal prepped yesterday! #onedayatatime #asnfuelled #asntraralgon @aust_sports_nutrition ๐Ÿ’ช๐Ÿผ #refreshlifestyleprogram

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โญ๏ธ Iโ€™ve decided itโ€™s time to start feeling good about my workouts again. So for me, this means getting back on the cardio train. ๐Ÿš‚ I still have โ€œfat lossโ€ goals so Iโ€™m going about it the best way I know how. I donโ€™t enjoy weights, I do them because I know I should... But cardio always leaves me feeling breathless, like Iโ€™ve pushed my body to its limits ... and I feel good. So Mondayโ€™s are now about cardio. My Morning โ˜€๏ธ ๐Ÿ’ฆ 2kms on the Cross Trainer ๐Ÿ’ฆ . ๐Ÿ’ฆ is 2.5km interval run ๐Ÿ’ฆ . ๐Ÿšฒ 5km bike ride ๐Ÿ’ฆ . ๐Ÿ’ฆ 2.5km interval run ๐Ÿƒ๐Ÿผโ€โ™€๏ธ . ๐Ÿšถ๐Ÿผโ€โ™€๏ธ 3min cool down walk ๐Ÿšถ๐Ÿผโ€โ™€๏ธ . ๐Ÿง˜๐Ÿผโ€โ™€๏ธ 10min stretch & foam roll = 861 calories burnt. ๐Ÿ”ฅ . Definitely not a bad way to start the week ๐Ÿ’ช๐Ÿป @skyfitnesstraralgon ๐Ÿ˜† . #rememberwhyyoustarted #cardiotraining #cardiotrain #cardioishardio #maximumcalories #bodypositive #asnfuelled #teamasn #asntraralgon #skyfitness #skyfitnesstraralgon #happydays #bestwaytostarttheweek #crosstrainer #treadmill #treadmillrun #intervaltraining #stationerybike #runyourheartout #runhardorrunhome #stretching #foamrolling #fatloss #beingthebestversionofme

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What a fucking awesome day! #5kfoamfest was great - never would I have thought I'd complete or even do something like this. Bring on the next one with our awesome #wolfpack let's do this ladies! (And Ray) . . . . . . . . . . #5kmfoamfest #foamfest #wandinnorth #wandinpark #obstaclecourse #somuchmud #somuchfoam #somuchfun #goodfriendsgoodtimes #fitlife #asnrepresenttraralgon #asntraralgon #wegotthis

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t_dynamite93. Nothing makes me happier on a Friday than a perfect interval run patte

Nothing makes me happier on a Friday than a perfect interval run pattern on the treadmill screen ๐Ÿ˜‚ #OCDLyf Itโ€™s funny how my Monday run seemed to effortless, but not today๐Ÿ˜…... today I had to PUSH. 5kms was a little slower than usual, but pretty happy with my overall 6km time #happydays #runhardorrunhome #6kmtreadmillrun #intervalrun #runyourheartout #rememberwhyyoustarted #skyfitness @skyfitnesstraralgon #asnfuelled #asntraralgon #teamasn #tryingsomethingnew

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After a week off for pain management it was time to get back into a run. Walked the first 500m of my run today to ease into things. Didnโ€™t push hard, and paced myself. Still super happy with my 5km time with minimal pain. ๐Ÿ™Œ๐Ÿป however I was NOT short of breath at all ... this body is getting fitter so I now need to learn to push harder. ๐Ÿƒ๐Ÿผโ€โ™€๏ธ Followed my run with a good 15min stretch and a 50 min upper body weights session. Not a bad Monday ๐Ÿ˜… #runhardorrunhome #runyourheartput #calorieburn #dietstartsmonday #healthyversionofme #todayisagoodday #shinsplints #painmanagement #treadmillrun #5kmonday #skyfitness #asntraralgon #asnfuelled #teamasn ๐Ÿ’ช๐Ÿป #asnlifestylerefresh2019

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leticia.clarkson. Another \"before\". Keeping myself accountable! The left is from October

Another "before". Keeping myself accountable! The left is from October, before starting the #asn beach body challenge. The right is from 09/02! That's 4 months. 4 months of hardwork, dedication and trusting the process isnt an easy one. 31kgs gone. Looking forward to seeing what this next #asnlifestylerefresh challenge can bring ๐Ÿ’ช๐Ÿ˜Š . . . . . . . . . . #fitterhealthier #walkbeforerunning #progress #asntraralgon #igotthis #lifestyle #addiction #supplementaddict #lovechanges #glutenfree #sugarfree #90%dairyfree #ilovegreekyoghurt ๐Ÿ˜‚

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adamasn. Staying lean while growing... Is it doable...?
YES! 3 key things to ta

Staying lean while growing... Is it doable...? YES! 3 key things to take into consideration when trying to achieve a lean bulk.... 1.be consistent with your food and supplement smart. 2. Keep training at a high intensity. 3. Relax and enjoy the process. #teamasn #asnrefresh #train #physique #asn #mensphysique #goals #ifbb #fitness #motivation #asntraralgon #asnfuelled #asnfuelledforlife

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