Posing progress of Hammer Fitness Bikini competitor Elizabeth @la_eli_lifts_cooks . Week 1 vs TODAY . Nailing the standard with less instruction . Smoother transitions; less hesitant moving from pose to pose . Improved overall confidence - now she is more comfortable adding in her own flare and sass! . Coincidentally she practices her posing everyday...who would have thought that had anything to do with it 😜😏 . #TeamHammer#HammerFitness @hammerfitness #juneposes . .
I love people who are honest and actually care about your well being. Tonight for the first time ever, I got complimented on my FOCUS. Which is a huge deal for me because every time I step foot in the gym, I always try to keep in mind WHY I am doing this, why I put so much time and effort into training...I have fell in love with how the pain makes me feel when I push myself to the next level. I am my biggest competition. I may not be shredded or lean enough, but I am WORKING HARD and staying FOCUSED. ✨ Happy #HumpDay friends!! • • • • • #npcbikini#bikinicompetitor#grindandbegrateful#gainingweightiscool#bikinipose#fitgirl#fitness#legday#bootygains#squatbooty
It wasn't even my leg day... but hey, its #humpday . Let's celebrate Booty gains and day dream of leg day tomorrow. I have been hitting legs 3 times a week. I vary volume and focusing on different muscles each day. For example during the week I will do a glute focus day, quad and calves, and hamstrings/glutes day. By varying volume throughout the week as well, it instigates muscle confusion which can help with muscle growth. My @bodybuildingcom teammate @biolayne has an amazing podcast. One of my favorite training episodes is his recording over DUP training (daily undulating periodization). This is a way to set up a training program with varying volume over several days with a specific lift to help with strength and muscle growth. He does a much better job going into detail and explaining it. :) It's an incredibly educational episode. Check it out. Physique Science Radio.
Do you track your veggies? _ Carbs from veggies count, carbs from fruit, bread, oats, rice pasta and cereal count. _ If you're filling up on veggies and not tracking it, you're consuming calories! Remember that 1g of carbs = 4 calories. That adds up. This can still throw you off track, if it has macros, it counts! #tnhnutrition
Okayyyyy hiiii guyz I'm going to be a little more real because usually my captions are focusing on being positive and being in control and enjoying yourself when in reality life isn't perfect, life isn't sugarcoated, and life can suck sometimes. Currently I've had more bad days then good and I've found myself tired, unmotivated, not wanting to socialize, and unable to find my focus. It happens life happens and I'll get through it, so know that if you currently feel the same way you'll get through it too. It will take time and patience and probably some more tears, but you'll make it. Because that's the point that I'm at is a few more tears and maybe another rough day or so and I'll be back at it. Anyhow get back to your day and know that if it's a rough day, it's okay to break down and cry and do what you need to do to get back on track, but whenever you do get back on track kick ass at whatever life throws at you 🤘🏼🦄 I still ended this positively... sooo I guess that's just who I am as a person 🙃
Reflecting tonight on my past stage packages. Middle picture was my all time favorite show/look I went in feeling great & confident. I truly feel at this point #1weekout & #2weeksout that I'll beat all 3 of these looks. I'm overwhelmed with excitement to grace the stage again. Truly thankful for the people who make these shows happen for the athletes 💕💜
Today has been such a dream! I was able be apart of a photoshoot with the most amazing team of artists (can't wait for you guys to see the finished product! 🙈) I got to blow @kylerjackson_dedfit's mind with a trip to @nigelbeautyemporium. Poor guy probably never wants to see makeup again. But he was such a fricken trooper. 😂 We just enjoyed THE most amazing poké from @pokebar in north hollywood and now we get to go train at @goldsgymvenice1! What more could I seriously ask for!? 😍🙌🏼
Heading into these last two weeks of prep, I know that I have grown so much, not just physically, but more importantly mentally. The first show I went into prep excited to take on a new sport and dedicate day in and day out for training and eating healthy. As an athlete my whole life, this part came easy to me. For 10 weeks I busted booty to look my best on that stage. What I failed to do was practice posing... A HUGE part of this sport. Why didn't I practice posing? Honestly...I felt extremely uncomfortable with the bikini poses and lacked confidence in myself to do them. So I said screw it, if I have a good physique, I will do just fine. The few times I did practice, I felt extremely timid and unsure of myself and this showed tremendously. I constantly beat myself up and thought "why am I even doing this?" What I have struggled with more than anyone would believe in this new sport is confidence. The training and dieting comes easy to me. What I feared most was getting on that stage infront of a panel of judges and a crowd who were all looking at me. I doubted myself beyond belief and envied those girls who walked out there with confidence and poise. After that first show, I felt like I had failed miserably. I had thoughts of just giving up but but I realized how passionate I truly am about this lifestyle and decided that I'm not gonna call it quits. With that being said, I came into this prep with a different mindset, and rather than avoiding the fear of posing, I decided I'm going to practice practice practice till I get it right. I've put SO much time into getting this posing down, but more importantly gaining mental strength and confidence in myself. Of course going into this show I would love to bring home 1st place. Who wouldn't? But more importantly, I want to and I WILL walk out there with confidence in myself. Rather then dreading those 30 seconds on stage, I'm going to embrace it and have FUN. It's my time to shine and showcase all this hard work and that's what I'm going to do 😊💪🏽 #npcbikini#bikinicompetitor#fitness#determined#confidence
& The supplement bombs are back 👊🏼💣 • I add this his little time saver into my meal prep so I don't need to open so many tubs every day 😝 • Current stack includes... OXYSHRED - Thermgenic fat burner, Helps use the fat stores in your body as a form of energy, improves mood & energy, boosts metabolism & helps suppress appetite! GLUTAMINE - Aids in muscle recovery, protein absorption & gut health! CREATINE HCL - Quickly replenishes the energy to your muscles to help with contraction, Helps you train harder, longer, adapt, grow & recover faster! Doesn't need to be loaded & holds less water for those prone to bloating. ACETYL L-CARNATINE - Transports fat to be used as a form of energy! • @aaa_supps_knox @aaa_supps_knox @aaa_supps_knox (Mention Elliekappa in store)
Rewind back to April 2013. My first bikini comp - INBA. A year prior to this I was tired, felt heavy and lacking energy. I completed a 12 week shape up plan with @livingbeautyamelia and @gemma_dawson - Living Beauty Fitness with the goal of eventually stepping on stage to compete. The work didn't stop there... after completing the 12 week shape up ... I still had a substantial amount of muscle I needed to build - so even before beginning my competition prep I had to go away and work on this for close to a year. The journey onto the stage for the first time for me was a long one! But I wanted it, I committed and put in the work. I am not one to rollover on a challenge. Every body starts somewhere. Never give up on something just because of the time or work it will take to get there - that time will pass anyway. Small, daily steps. I went on to win my first bikini competition in April 2013. First place in both the Bikini Short Class Novice and the Overall Bikini Diva. Just have faith in the process and yourself, commit to the necessary actions every single day and never give up. 10 comps later and I am still loving the process, the progress and the journey. The best is always yet to come. ❤️Living Beauty Elle #livingbeauty#fitgirlelle#nevergiveup#inspire#motivation#bikinimodel#fitnessmodel#bikinicompetitor#inba#bikini#goals#mindset#attitude#believe#gym#gymjunkie#youcandoit#grind#workhard#love#fitchick#fitgirl#fitness#compday#progress#myjourney#strongwomen#muscle#girlswholift#training
When your brow game is 10/10 😏 My girl Kayla is doing an Easter SPECIAL for the entire month of April - $45 brows 🔥 Kayla is a PERFECTIONIST, I've never left with uneven brows, half an eyebrow or half assed service... You get what you pay for ladies ❤️ 👉🏽 Book in via the link on @itsallaboutbrows bio 👈🏽 **GOLD COAST ONLY**
🤗PEAK WEEK🤗 Shout out to my @teamnjff teammates as they're headed to compete this weekend in Sacramento for the @spectrumfitnessproductions #govcup2017 🙆🙌 . . Remember, "the trophy is earned in the hours that nobody is watching"🏆🙄 Let's wish them good luck and show them our support to help them out through this final stretch before they hit the stage! @yoone.korn @m.sayc @chewshi20 @hazel_chiero Give it all you've got guys! You didn't come this far to just come this far💪 #cantstopwontstop
After a long day of work, school, and training, some 💣 Cookies and Cream waffles topped with @nutsnmore 🍪 butter were absolutely necessary. For those interested, my low carb waffle recipe will be in the comments!