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Happy Saturday!! Saturday morning is one of my fave times to workout because then it's out of the way and you have the whole weekend free🤗 This is the last #PWR workout I'll be positing on my grid but if you want to see more they're saved in my highlights👆🏼
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✨Shoulders & Abs Day Example Week 9-12✨
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1️⃣ ACTIVATION
Do each circuit continuously for 4 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Circuit 1:
Cable fly x12
Drop push up x12
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Circuit 2:
Leg raises x15
Mountain climbers x40
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2️⃣ PYRAMID SETS
Increase weight as you go down in reps
30 second rest between sets
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1: DUMBBELL SHOULDER PRESS 15/12/10/10
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2: ROPE FACE PULL 12/10/10
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3: CABLE CRUNCH 12/10/10
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3️⃣ SUPERSETS
Repeat each circuit for 6 minutes 
30 second rest between rounds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Circuit 1: 
Knee tuck x12
Burpees x10
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Circuit 2:
Upright row x12
Side to front raise x8
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DONE🙌🏼
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#sydneyblogger #sydneyfitness #sydneyfitnessblogger #australianfitness #aussiefitness #kelseywells #pwrprogram #pwrprogress #pwrreview #workoutvideo #fitnessvideo #australianblogger #aussieblogger #fitnessguide #sweatapp Happy saturday!! saturday morning is one of my fave times to workout because then it's out of the way and you have the whole weekend free🤗 this is the last #pwr workout i'll be positing on my grid but if you want to see more they're saved in my highlights👆🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨shoulders & abs day example week 9-12✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ activation
do each circuit continuously for 4 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
circuit 1:
cable fly x12
drop push up x12
⠀⠀⠀⠀⠀⠀⠀⠀⠀
circuit 2:
leg raises x15
mountain climbers x40
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ pyramid sets
increase weight as you go down in reps
30 second rest between sets
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1: dumbbell shoulder press 15/12/10/10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2: rope face pull 12/10/10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3: cable crunch 12/10/10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ supersets
repeat each circuit for 6 minutes
30 second rest between rounds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
circuit 1:
knee tuck x12
burpees x10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
circuit 2:
upright row x12
side to front raise x8
⠀⠀⠀⠀⠀⠀⠀⠀⠀
done🙌🏼
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#sydneyblogger #sydneyfitness #sydneyfitnessblogger #australianfitness #aussiefitness #kelseywells #pwrprogram #pwrprogress #pwrreview #workoutvideo #fitnessvideo #australianblogger #aussieblogger #fitnessguide #sweatapp
98 2 last month
I’ve been battling with old injuries waiting to have another good session on the bars
And it’s been playing a part in my progress but I didn’t let it stop me from trying, I just found a way to get around it by limiting myself with only things I can do.
I’ve seen to many incredible people out there not giving up,
A guy with 1 leg doing squats,
A guy with no hands making toys with his feet,
Anyone in the Paralympics is so inspirational.
Who am I to argue & say I’m worse off.
Ive come across many people that give me a reason why they quit & stopped 
but also choose to live the rest of there life with that old story. They aren’t even old & they look to have at least 50years of there life left to live. 
They gave them self an excuse to give up, 
all I think about is when the day comes 10-20years later for them will they look back & realise “I should have” or “I could have”

Be your best, No regrets,
Do or Die teaching others.
Love your life always.
YOLO!! .
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#yolo✌️ #noexcusesonlyresults #instfit #motivation #noregrets #strongereveryday💪 #sydneyfitness #gymlife  #flex #instafitness #gym #trainhard #eatclean #core #dedication #strength #ripped #aussiefitness #calithenics #muscle #shredded #grind #lifestyle #abs #instagood #workout #training #crunchfitness #traintogain #fitnesssydney I’ve been battling with old injuries waiting to have another good session on the bars
and it’s been playing a part in my progress but i didn’t let it stop me from trying, i just found a way to get around it by limiting myself with only things i can do.
i’ve seen to many incredible people out there not giving up,
a guy with 1 leg doing squats,
a guy with no hands making toys with his feet,
anyone in the paralympics is so inspirational.
who am i to argue & say i’m worse off.
ive come across many people that give me a reason why they quit & stopped
but also choose to live the rest of there life with that old story. they aren’t even old & they look to have at least 50years of there life left to live.
they gave them self an excuse to give up,
all i think about is when the day comes 10-20years later for them will they look back & realise “i should have” or “i could have”

be your best, no regrets,
do or die teaching others.
love your life always.
yolo!! .
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.
.
.
#yolo✌️ #noexcusesonlyresults #instfit #motivation #noregrets #strongereveryday💪 #sydneyfitness #gymlife #flex #instafitness #gym #trainhard #eatclean #core #dedication #strength #ripped #aussiefitness #calithenics #muscle #shredded #grind #lifestyle #abs #instagood #workout #training #crunchfitness #traintogain #fitnesssydney
172 27 3 days ago
When yopro bring out a brand new flavour!!! 😱😱😱 happy Saturday! .
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#foodisfuel #beastmode #beinghealthyisnthard #aussiefitness #weightlossjourney #yopro #banana #youarewhatyoueat #imabanana #gymfood #protein #somuchgoodness #weekendvibes When yopro bring out a brand new flavour!!! 😱😱😱 happy saturday! .
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#foodisfuel #beastmode #beinghealthyisnthard #aussiefitness #weightlossjourney #yopro #banana #youarewhatyoueat #imabanana #gymfood #protein #somuchgoodness #weekendvibes
21 9 5 days ago
So i thought I’d give everyone a taste of how I actually train. You can follow everything I do during my 3 day full body split. This is going to be an ongoing series on my YouTube channel so you can train along side me and see if you can “KEEP UP” click the link in my bio and it will take you right there. Don’t forget to give it a thumbs up 👍🏻 and let me know how you go during the first workout 💪
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#musclemania#fitnessgoal#igfitness#justdoit#manup#fitmodel#ausfit#fitnesstrainer#fitnessmotivation#staystrong#tanning#strongman#stronger#trainhard#sizeandsymmetry#fitnessboy#natutal#mensphysique#massthetics#menshealth#asthetic#train#workoutvideo#workoutvideos#bulkingseason#derrimut#geelong#aussiefitness So i thought i’d give everyone a taste of how i actually train. you can follow everything i do during my 3 day full body split. this is going to be an ongoing series on my youtube channel so you can train along side me and see if you can “keep up” click the link in my bio and it will take you right there. don’t forget to give it a thumbs up 👍🏻 and let me know how you go during the first workout 💪
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#musclemania#fitnessgoal#igfitness#justdoit#manup#fitmodel#ausfit#fitnesstrainer#fitnessmotivation#staystrong#tanning#strongman#stronger#trainhard#sizeandsymmetry#fitnessboy#natutal#mensphysique#massthetics#menshealth#asthetic#train#workoutvideo#workoutvideos#bulkingseason#derrimut#geelong#aussiefitness
1,503 11 last month
This is the face I imagine my brain is pulling after 10 days of zero physical activity. #strugglestreet This is the face i imagine my brain is pulling after 10 days of zero physical activity. #strugglestreet
128 17 last month
Happy Monday 🏀 🔥.
Do what you love... And then while your on your lunch break, pretend to be an NBA player 😂 ☺.
Luckily I had my new Hat on from @obsessed.gymwear or my face would be a red tomato 🍅 👊 🧢. Happy monday 🏀 🔥.
do what you love... and then while your on your lunch break, pretend to be an nba player 😂 ☺.
luckily i had my new hat on from @obsessed.gymwear or my face would be a red tomato 🍅 👊 🧢.
109 26 March 2018
Feeling kind of sluggish this cold season? Unleash mind blowing focus and energy with NEUROFX Mind muscle connection and mood suppport for that added boost inside and outside the gym💪
#supplements #mood #sydneygym #bsn #preworkout #energy #focus #power #muscle #supps #suppstore #aussiefitness #mindmuscleconnection #wellbeing #gym #fitness #health #fit #vitaminshed Feeling kind of sluggish this cold season? unleash mind blowing focus and energy with neurofx mind muscle connection and mood suppport for that added boost inside and outside the gym💪
#supplements #mood #sydneygym #bsn #preworkout #energy #focus #power #muscle #supps #suppstore #aussiefitness #mindmuscleconnection #wellbeing #gym #fitness #health #fit #vitaminshed
33 2 2 days ago
GRAND OPENING THIS TIME NEXT MONTH!! 😃🤙🏽🎉🎊 @f45_training_hermosabeach #cometrainwithus #functionaltraining #aussiefitness 🇦🇺🐨💪🏽 Grand opening this time next month!! 😃🤙🏽🎉🎊 @f45_training_hermosabeach #cometrainwithus #functionaltraining #aussiefitness 🇦🇺🐨💪🏽
368 20 June 2017
A #goal without a plan, is just a #wish 
Be sure you put intention into your goals. Short and long term targets, tell people your goal and put steps in place to reach it. Do not be a “gonna” person. Be a “doing it” person!
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#ifbbqld #ifbbaustralia #ifbbwa #bodybuilding #aussiefitness #aussiefit #trainhard #training #ifbb #lift #dreambig #focus #townsvillefitness #townsville #cairnslife #cairnsfitness #icntropix #figurecompetitor #figureprep #northqueensland #regionalaustralia #mackay #mackayfitness #rockhampton #bundaberg #bikinimodel #physique #biloela
ifbbnorthqld
@ifbbnorthqld
A #goal without a plan, is just a #wish
be sure you put intention into your goals. short and long term targets, tell people your goal and put steps in place to reach it. do not be a “gonna” person. be a “doing it” person!
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#ifbbqld #ifbbaustralia #ifbbwa #bodybuilding #aussiefitness #aussiefit #trainhard #training #ifbb #lift #dreambig #focus #townsvillefitness #townsville #cairnslife #cairnsfitness #icntropix #figurecompetitor #figureprep #northqueensland #regionalaustralia #mackay #mackayfitness #rockhampton #bundaberg #bikinimodel #physique #biloela
27 1 3 hours ago
We all know how hard it is to stay focused on our #fitness #goals !! Especially when heading into a #competitionprep .... let us know the little tips you have learnt along your #journey to the stage! Help others keep on track and as #motivated ad you to reach their goals! 💪🏼
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#ifbbnorthqld #ifbbaustralia #ifbb #compprep #worldgym #aussiefit #aussiefitness #ifbbau #ifbbqld #figureprep #figurecompetitor #bodybuilding #physique #bikinimodel #sportsmodel #training #trainhard #focus #aimhigh #determination #believe @ifbbjudgepage @ifbbelite_caseywinsor @ifbbaustralia_official @ifbb_queensland @magmusclehealth
ifbbnorthqld
@ifbbnorthqld
We all know how hard it is to stay focused on our #fitness #goals !! especially when heading into a #competitionprep .... let us know the little tips you have learnt along your #journey to the stage! help others keep on track and as #motivated ad you to reach their goals! 💪🏼
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#ifbbnorthqld #ifbbaustralia #ifbb #compprep #worldgym #aussiefit #aussiefitness #ifbbau #ifbbqld #figureprep #figurecompetitor #bodybuilding #physique #bikinimodel #sportsmodel #training #trainhard #focus #aimhigh #determination #believe @ifbbjudgepage @ifbbelite_caseywinsor @ifbbaustralia_official @ifbb_queensland @magmusclehealth
26 0 10 hours ago
When it so damn cold in the early morning it takes you a bit to climatise.... 😝😝😝😝😝 working out at @victoryparkhealthgroup is always fun but also challenging in a good way! These guys are the bomb for fitness and general health and well being. Always a supporter of local businesses and the new spaces are divine (offering physiotherapy, clinical Pilates, strength training and myotherapy). I’m glad I’m in good hands. Check out my stories as I try to jumble my words out on what myotherapy is 🤪.... mmmmm I need to get my TV voice happening eeeek 😂😂😂😂 #melbournefitness #baysidefitness #workingout #freezingcold #toocoldoutside #parkajacket
eviecurve
@eviecurve
When it so d**n cold in the early morning it takes you a bit to climatise.... 😝😝😝😝😝 working out at @victoryparkhealthgroup is always fun but also challenging in a good way! these guys are the bomb for fitness and general health and well being. always a supporter of local businesses and the new spaces are divine (offering physiotherapy, clinical pilates, strength training and myotherapy). i’m glad i’m in good hands. check out my stories as i try to jumble my words out on what myotherapy is 🤪.... mmmmm i need to get my tv voice happening eeeek 😂😂😂😂 #melbournefitness #baysidefitness #workingout #freezingcold #toocoldoutside #parkajacket
51 2 11 hours ago
pt_laci
@pt_laci
15 1 18 hours ago
The neck is a complex structure that links our head and body. The neck contains a complex network of nerves, blood vessels, muscles, ligaments, tendons, and bones. Because the neck contains many structures and has such a large range of motion, it can be prone to injury. The neck muscles are constantly working to hold the weight of the head. Due to high use, the neck can often become a stress-point.
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Neck injuries are a common problem, two-thirds of the population will have neck pain at some point in their lives.
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You don’t need a doctor’s referral to see a physiotherapist for your neck pain. The physiotherapists at Pivotal Motion Physiotherapy will carry out a thorough assessment to correctly identify the source of your pain, discomfort, or limited mobility. We can then implement effective treatment and get you on the road to recovery 👍
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www.pivotalmotion.physio/body-parts/neck-physiotherapy/
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#pivotalmotion #pivotalmotionphysio #pivitalmotionpod #brisbanehealthandfitness
#aussiehealth #aussiefitness #qld #wellness #body #mindandbody #brisbanehealth #brisbanefitness #exercise #fitnessgoals #lifestyle #training #fitnessmotivation #recovery #mindfulness #innerpeace #health #healthylifestyle #getfit #fitspo #instahealth #fitnessaddict #healthjunkie #workout #determination #nutrition
pivotal_motion
@pivotal_motion
The neck is a complex structure that links our head and body. the neck contains a complex network of nerves, blood vessels, muscles, ligaments, tendons, and bones. because the neck contains many structures and has such a large range of motion, it can be prone to injury. the neck muscles are constantly working to hold the weight of the head. due to high use, the neck can often become a stress-point.
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neck injuries are a common problem, two-thirds of the population will have neck pain at some point in their lives.
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you don’t need a doctor’s referral to see a physiotherapist for your neck pain. the physiotherapists at pivotal motion physiotherapy will carry out a thorough assessment to correctly identify the source of your pain, discomfort, or limited mobility. we can then implement effective treatment and get you on the road to recovery 👍
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www.pivotalmotion.physio/body-parts/neck-physiotherapy/
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#pivotalmotion #pivotalmotionphysio #pivitalmotionpod #brisbanehealthandfitness #aussiehealth #aussiefitness #qld #wellness #body #mindandbody #brisbanehealth #brisbanefitness #exercise #fitnessgoals #lifestyle #training #fitnessmotivation #recovery #mindfulness #innerpeace #health #healthylifestyle #getfit #fitspo #instahealth #fitnessaddict #healthjunkie #workout #determination #nutrition
24 1 21 hours ago
Winter can be low motivation for anyone. The siren call of comfort foods, hot chocolates, and staying under a blanket can sometimes be too strong to resist. At #9RoundAshgrove we know it's OK to have a day off, as long as you get right back into it the day after! .
Want to get moving? Follow the link in the bio for your FREE session and warm up this winter!🥊🏃‍♀️❤
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#NoJudgement #9Round #9RoundKickboxing #fitness #brisbanegym #boxing #boxfit #instafit #9Roundfitness #aussiefitness #whatsonashgrove
9roundashgrove
@9roundashgrove
Winter can be low motivation for anyone. the siren call of comfort foods, hot chocolates, and staying under a blanket can sometimes be too strong to resist. at #9roundashgrove we know it's ok to have a day off, as long as you get right back into it the day after! .
want to get moving? follow the link in the bio for your free session and warm up this winter!🥊🏃‍♀️❤
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#nojudgement #9round #9roundkickboxing #fitness #brisbanegym #boxing #boxfit #instafit #9roundfitness #aussiefitness #whatsonashgrove
25 1 2 days ago
Feeling kind of sluggish this cold season? Unleash mind blowing focus and energy with NEUROFX Mind muscle connection and mood suppport for that added boost inside and outside the gym💪
#supplements #mood #sydneygym #bsn #preworkout #energy #focus #power #muscle #supps #suppstore #aussiefitness #mindmuscleconnection #wellbeing #gym #fitness #health #fit #vitaminshed
vitaminshedmountdruitt
@vitaminshedmountdruitt
Feeling kind of sluggish this cold season? unleash mind blowing focus and energy with neurofx mind muscle connection and mood suppport for that added boost inside and outside the gym💪
#supplements #mood #sydneygym #bsn #preworkout #energy #focus #power #muscle #supps #suppstore #aussiefitness #mindmuscleconnection #wellbeing #gym #fitness #health #fit #vitaminshed
33 2 2 days ago
Anger Management session completed for another night 🥊💪, work hard over winter for that summer look or wedding. #fit #fitness #gunnedah #battlept2380 #battlept #aussiefitness #healthylifestyle #health #boxing #team #nevergiveup #trainhard #instafit #instagram #femalefitness #mensfitness
battlept2380
@battlept2380
Anger management session completed for another night 🥊💪, work hard over winter for that summer look or wedding. #fit #fitness #gunnedah #battlept2380 #battlept #aussiefitness #healthylifestyle #health #boxing #team #nevergiveup #trainhard #instafit #instagram #femalefitness #mensfitness
41 0 2 days ago
Little bit of a non scale victory for me today! It’s not much.. BUT! I reached peak during my Pt session! Omg!!! It may only have been 2 minutes of peak, but it’s such a massive achievement for me personally! Eek!!! .
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#peak #fitbit #heartrate #beastmode #personaltrainer #myptisbetterthanyours #gym #fit #fitfam #bodytransformation #fitspo #personalbest #goals #challengeaccepted #foodisfuel #aussiefitness #weightlossjourney #fitness #fuckyeah #nonscalevictory #fuckthescales
life_overhaul_in_the_making_
@life_overhaul_in_the_making_
Little bit of a non scale victory for me today! it’s not much.. but! i reached peak during my pt session! omg!!! it may only have been 2 minutes of peak, but it’s such a massive achievement for me personally! eek!!! .
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#peak #fitbit #heartrate #beastmode #personaltrainer #myptisbetterthanyours #gym #fit #fitfam #bodytransformation #fitspo #personalbest #goals #challengeaccepted #foodisfuel #aussiefitness #weightlossjourney #fitness #fuckyeah #nonscalevictory #fuckthescales
29 7 2 days ago
I’ve been battling with old injuries waiting to have another good session on the bars
And it’s been playing a part in my progress but I didn’t let it stop me from trying, I just found a way to get around it by limiting myself with only things I can do.
I’ve seen to many incredible people out there not giving up,
A guy with 1 leg doing squats,
A guy with no hands making toys with his feet,
Anyone in the Paralympics is so inspirational.
Who am I to argue & say I’m worse off.
Ive come across many people that give me a reason why they quit & stopped 
but also choose to live the rest of there life with that old story. They aren’t even old & they look to have at least 50years of there life left to live. 
They gave them self an excuse to give up, 
all I think about is when the day comes 10-20years later for them will they look back & realise “I should have” or “I could have”

Be your best, No regrets,
Do or Die teaching others.
Love your life always.
YOLO!! .
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#yolo✌️ #noexcusesonlyresults #instfit #motivation #noregrets #strongereveryday💪 #sydneyfitness #gymlife  #flex #instafitness #gym #trainhard #eatclean #core #dedication #strength #ripped #aussiefitness #calithenics #muscle #shredded #grind #lifestyle #abs #instagood #workout #training #crunchfitness #traintogain #fitnesssydney
mr_fichi
@mr_fichi
I’ve been battling with old injuries waiting to have another good session on the bars
and it’s been playing a part in my progress but i didn’t let it stop me from trying, i just found a way to get around it by limiting myself with only things i can do.
i’ve seen to many incredible people out there not giving up,
a guy with 1 leg doing squats,
a guy with no hands making toys with his feet,
anyone in the paralympics is so inspirational.
who am i to argue & say i’m worse off.
ive come across many people that give me a reason why they quit & stopped
but also choose to live the rest of there life with that old story. they aren’t even old & they look to have at least 50years of there life left to live.
they gave them self an excuse to give up,
all i think about is when the day comes 10-20years later for them will they look back & realise “i should have” or “i could have”

be your best, no regrets,
do or die teaching others.
love your life always.
yolo!! .
.
.
.
.
.
#yolo✌️ #noexcusesonlyresults #instfit #motivation #noregrets #strongereveryday💪 #sydneyfitness #gymlife #flex #instafitness #gym #trainhard #eatclean #core #dedication #strength #ripped #aussiefitness #calithenics #muscle #shredded #grind #lifestyle #abs #instagood #workout #training #crunchfitness #traintogain #fitnesssydney
172 27 3 days ago
👉FOLLOW @thebootybase A SUPRISE 👈😜😍
The beautiful and incredible @dancinpenny from the latest issue of #HotBodyLane / #PennyHiggs #aussiefitness / Photo by @whitesixstudio
hotbodylane
@hotbodylane
👉follow @thebootybase a suprise 👈😜😍
the beautiful and incredible @dancinpenny from the latest issue of #hotbodylane / #pennyhiggs #aussiefitness / photo by @whitesixstudio
212 7 3 days ago
The beautiful and incredible @dancinpenny from the latest issue of #FitnessGurls / #PennyHiggs #aussiefitness / Photo by @whitesixstudio
fitnessgurls
@fitnessgurls
The beautiful and incredible @dancinpenny from the latest issue of #fitnessgurls / #pennyhiggs #aussiefitness / photo by @whitesixstudio
920 14 3 days ago
Monday Chest day 🤙🏻 @sandrahill never wants a photo at the end of the workout so this is the best I could get 😂 Now smashing some Evolve Nutrition Anabolic Injection Protein from @aust_sports_nutrition. How they’ve made a Protein that has a juice consistency and tastes exactly like red frogs confuses me greatly. 29.8g P, 46.2g C and 0.6g F too! 🤤
fitnessnickbenn
@fitnessnickbenn
Monday chest day 🤙🏻 @sandrahill never wants a photo at the end of the workout so this is the best i could get 😂 now smashing some evolve nutrition anabolic injection protein from @aust_sports_nutrition. how they’ve made a protein that has a juice consistency and tastes exactly like red frogs confuses me greatly. 29.8g p, 46.2g c and 0.6g f too! 🤤
35 4 3 days ago