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Melissa Alcantara @fitgurlmel
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Engaging your back muscles 101 - tips I learned that have helped me the most!
1. Know where your back muscles are
2. Focus and feel the muscle you’re working when in motion
3. Shoulders back and away from your ears, chest up! THIS IS THE MOST IMPORTANT
4. When pulling think of where your elbows are point them in the direction you want to go and think of them moving in that direction vs your hands (your hands no longer exist they are now part of the mechanism you’re using)
5. Push your chest forward as you pull your elbows down or behind you THIS IS A BIG ONEEEEE. 
6. Push ring and pinky fingers into the bar and make sure your palm is touching the bar as well. GET A GOOD GRIP!
NOW DO ALL THESE THINGS AT ONCE and your whole LIFE will change lol.
✨ Pull-ups - 4 sets till failure
✨Bent over Barbell Rows - 4x15
✨Wide Grip pull-downs - 4x15
✨Seated Rows - 4x15
✨Back Extensions - 4x15
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 #fit #fitness #bodybuilding #backday #fittips #trainer #trainhard #muscle #goals #muscles #fitgirls #fitfam #fitspo #motivation #mondaymotivation #dedication #inspiration #inspire

2019-03-18 19:22

25994 466

 

Engaging your back muscles 101 - tips I learned that have helped me the most! 1. Know where your back muscles are 2. Focus and feel the muscle you’re working when in motion 3. Shoulders back and away from your ears, chest up! THIS IS THE MOST IMPORTANT 4. When pulling think of where your elbows are point them in the direction you want to go and think of them moving in that direction vs your hands (your hands no longer exist they are now part of the mechanism you’re using) 5. Push your chest forward as you pull your elbows down or behind you THIS IS A BIG ONEEEEE. 6. Push ring and pinky fingers into the bar and make sure your palm is touching the bar as well. GET A GOOD GRIP! NOW DO ALL THESE THINGS AT ONCE and your whole LIFE will change lol. ✨ Pull-ups - 4 sets till failure ✨Bent over Barbell Rows - 4x15 ✨Wide Grip pull-downs - 4x15 ✨Seated Rows - 4x15 ✨Back Extensions - 4x15 : : : #fit #fitness #bodybuilding #backday #fittips #trainer #trainhard #muscle #goals #muscles #fitgirls #fitfam #fitspo #motivation #mondaymotivation #dedication #inspiration #inspire

Work as hard as you complain and be stylish AF while you do it 😜
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 #fitnessmotivation #motivation #fit #wod #dedication #inspiration #inspire #goals #trainhard #work #positivevibes #strongwomen #strong #workout #cardio #crossfit #strength #conditioning #weightloss #sweat #lifting #fitgirl #gymstyle #gymtime

2019-03-16 16:17

17980 356

 
No filters
No photoshop 
No bullshit
I’m here to sell Reality Checks!
Just years of work and lots of Body Butter lol @_bodybuttergirl_ 
People always say things like “I wish I had your confidence”
I didn’t always have confidence but when you work so fucking hard for something, like really really do your best to master it You feel proud and empowered and no one can take that from you EVER! But if you doubt yourself its because somewhere deep down you know you are not being the best version of you. Confidence is a practice, you don’t just have it, you put in the work just like a muscle and it grows. This goes for all things in life, your approach is EVERYTHING!
👙 @kotomi_swim :
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 #flexfriday #positivevibes #fitness #fitnessmotivation #inspiration #inspire #fitspiration #dedication #confidence #weightloss #beauty #love #empoweringwomen #strongwomen #trainhard #swimwear #glowup #friday #fitgirls #melanin

2019-03-15 15:30

38933 724

 

No filters No photoshop No bullshit I’m here to sell Reality Checks! Just years of work and lots of Body Butter lol @_bodybuttergirl_ People always say things like “I wish I had your confidence” I didn’t always have confidence but when you work so fucking hard for something, like really really do your best to master it You feel proud and empowered and no one can take that from you EVER! But if you doubt yourself its because somewhere deep down you know you are not being the best version of you. Confidence is a practice, you don’t just have it, you put in the work just like a muscle and it grows. This goes for all things in life, your approach is EVERYTHING! 👙 @kotomi_swim : : : #flexfriday #positivevibes #fitness #fitnessmotivation #inspiration #inspire #fitspiration #dedication #confidence #weightloss #beauty #love #empoweringwomen #strongwomen #trainhard #swimwear #glowup #friday #fitgirls #melanin

Neva ready but always ready!

BOOTY LEG DAY FOCUS! These are some of my favorite leg day exercises also found in my @fitplan_app BUILT AESTHETICS ✨ 
Your ass will feel so tight after this shit, you’ll be able to crack a coconut with your buttcheeks 🙌🏽
✨FRONT SQUATS-4 sets 15 reps
✨REVERSE LUNGES-4 sets 10 reps each leg
✨LEG PRESS-4 sets 10+10, 10 wide stance straight into 10 narrow stance
✨SMITH MACHINE HIP THRUSTS- BURN OUT! 4x20 holy shitballs 
Go share your coconut milk and enjoy!
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 #legday #gains #wcw #humpday #gainz #bootyfordays #bootygainz #fitness #beauty #ass #legs #bodybuilding #bootybuilding #fit #fitfam #dedication #inspire #gym #trainhard #aesthetic

2019-03-14 17:34

19385 284

 

Neva ready but always ready! BOOTY LEG DAY FOCUS! These are some of my favorite leg day exercises also found in my @fitplan_app BUILT AESTHETICS ✨ Your ass will feel so tight after this shit, you’ll be able to crack a coconut with your buttcheeks 🙌🏽 ✨FRONT SQUATS-4 sets 15 reps ✨REVERSE LUNGES-4 sets 10 reps each leg ✨LEG PRESS-4 sets 10+10, 10 wide stance straight into 10 narrow stance ✨SMITH MACHINE HIP THRUSTS- BURN OUT! 4x20 holy shitballs Go share your coconut milk and enjoy! : : : #legday #gains #wcw #humpday #gainz #bootyfordays #bootygainz #fitness #beauty #ass #legs #bodybuilding #bootybuilding #fit #fitfam #dedication #inspire #gym #trainhard #aesthetic

Muscular✔️
Feminine ✔️
Badass Boss✔️
But also...
Sweet
Vulnerable 
Sometimes insecure
Depends on what day it is 🤷🏽‍♀️. Doesn’t matter, you are perfectly perfect.
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 #truth #fit #fitnessmotivation #fitness #fitnessgirl #fitnessmodel #fitgirl #positivevibes #vibes #sunday #inspire #dedication #natural #inspiration #love #beauty #lean #flex #chickswholift #trainhard #leanmuscle #gym #gymtime #gymgirls #gains #motivation

2019-03-10 18:53

15506 225

 

Muscular✔️ Feminine ✔️ Badass Boss✔️ But also... Sweet Vulnerable Sometimes insecure Depends on what day it is 🤷🏽‍♀️. Doesn’t matter, you are perfectly perfect. : : : #truth #fit #fitnessmotivation #fitness #fitnessgirl #fitnessmodel #fitgirl #positivevibes #vibes #sunday #inspire #dedication #natural #inspiration #love #beauty #lean #flex #chickswholift #trainhard #leanmuscle #gym #gymtime #gymgirls #gains #motivation

Instagram vs. Reality 
If it isn’t fun, you already fucked up
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 #squadgoals #squad #fit #fitness #abs #laugh #gym #gymtime #trainhard #play #instagram #instagramvsreality #fitfam #fitspo #inspire #goals #dedication #fitspiration #strong #saturday #vibes #positivevibes

2019-03-09 18:39

34782 174

 

Instagram vs. Reality If it isn’t fun, you already fucked up : : : #squadgoals #squad #fit #fitness #abs #laugh #gym #gymtime #trainhard #play #instagram #instagramvsreality #fitfam #fitspo #inspire #goals #dedication #fitspiration #strong #saturday #vibes #positivevibes

My squat progression over the last 5 weeks with @jjarel has been 🙌🏽
Tips on how to be the fucking best
1. Not care what people think
2. Scream, cry, curse, punch people if you have to lol
3. Again, not care what people think!
They don’t pay your bills, they don’t squat your squats and they don’t wipe your ass so there you go 🙃
For reference I weigh 135lbs
✨First week Squat PR 1 rep Max 225lbs (not featured here)
✨Second week 175lbs 4 sets of 10 reps
✨Third week 195lbs 4 sets of 10 reps
✨fourth week 205lbs 4 sets of 10 reps
✨Fifth week 215lbs 4 sets of 8 reps
He doesn’t tell me how much weight is on the bar and I don’t ask 🤷🏽‍♀️ I’m just really excited about lifting heavy shit and I surprise myself each week.
Testing my squat PR in a few weeks, what do you think it’ll be?
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 #squats #legs #strength #strongwomen #strong #fit #strengthtraining #trainhard #gym #fit #fitness #progression #growth #tbt #lift #bodybuilding #best #dedication #inspire #weightloss

2019-03-07 16:25

38434 1133

 

My squat progression over the last 5 weeks with @jjarel has been 🙌🏽 Tips on how to be the fucking best 1. Not care what people think 2. Scream, cry, curse, punch people if you have to lol 3. Again, not care what people think! They don’t pay your bills, they don’t squat your squats and they don’t wipe your ass so there you go 🙃 For reference I weigh 135lbs ✨First week Squat PR 1 rep Max 225lbs (not featured here) ✨Second week 175lbs 4 sets of 10 reps ✨Third week 195lbs 4 sets of 10 reps ✨fourth week 205lbs 4 sets of 10 reps ✨Fifth week 215lbs 4 sets of 8 reps He doesn’t tell me how much weight is on the bar and I don’t ask 🤷🏽‍♀️ I’m just really excited about lifting heavy shit and I surprise myself each week. Testing my squat PR in a few weeks, what do you think it’ll be : : : #squats #legs #strength #strongwomen #strong #fit #strengthtraining #trainhard #gym #fit #fitness #progression #growth #tbt #lift #bodybuilding #best #dedication #inspire #weightloss

Everyone wants make their own decisions, they also want to be told what to do but no one wants to take responsibility for the consequences. At the end of the day indecision is a decision. 
 #sundaythoughts
Currently using @innersenseorganicbeauty hair products ✨
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 #sundayfunday #curlygirl #curlyhair #hair #fit #healthychoices #healthylifestyle #healthyliving #fit #fitness #fitfam #melanin #hairgoals #goals #latina #curls #curlspoppin

2019-03-03 20:17

26418 333

 

Everyone wants make their own decisions, they also want to be told what to do but no one wants to take responsibility for the consequences. At the end of the day indecision is a decision. #sundaythoughts Currently using @innersenseorganicbeauty hair products ✨ : : : #sundayfunday #curlygirl #curlyhair #hair #fit #healthychoices #healthylifestyle #healthyliving #fit #fitness #fitfam #melanin #hairgoals #goals #latina #curls #curlspoppin

I was 200 lbs once
I never really worked out until I was 28
When I started I couldn’t squat my own body weight
I could only do like 20 jumping jacks before I was going to pass out
I didn’t know what a hip flexor was or what it meant to engage your core! Like what the fuck does that even mean to someone who’s never worked out.
I started this journey more than 20 times BUT there was a last time.
Swimsuit @asherahswimwear :
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 #beauty #strength #strongwomen #fitnessmotivation #fit #fitness #weightlosstransformation #weightloss #fitfam #dedication #consistency #inspire #strength #bodybuilding #abs #sixpack #leanmuscle #chickswholift #goals #bodygoals #wcw #empoweringwomen

2019-02-27 21:01

50960 1079

 

I was 200 lbs once I never really worked out until I was 28 When I started I couldn’t squat my own body weight I could only do like 20 jumping jacks before I was going to pass out I didn’t know what a hip flexor was or what it meant to engage your core! Like what the fuck does that even mean to someone who’s never worked out. I started this journey more than 20 times BUT there was a last time. Swimsuit @asherahswimwear : : : #beauty #strength #strongwomen #fitnessmotivation #fit #fitness #weightlosstransformation #weightloss #fitfam #dedication #consistency #inspire #strength #bodybuilding #abs #sixpack #leanmuscle #chickswholift #goals #bodygoals #wcw #empoweringwomen

3 weeks ago I got a 280lbs Deadlift PR, my 1 rep Max. Yesterday I deadlifted 235 for 10 reps 3x. 
You think I did that because 
I drank a protein shake 
Or
pre workout 
Or
had the correct shoes on
Or
am genetically gifted
NO
I did it because 
I show up
Because 
I believe I can
Because 
I don’t doubt my ability 
Because 
I complain but I never give up
Physical strength comes AFTER mental strength. Exercise your thoughts, your body will follow.
@jjarel my personal belt puller 🤣
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 #fit #strongwomen #confidence #beauty #motivation #fitness #fitnessmotivation #deadlift #legs #legday #inspire #strength #strong #goals #inspiration #strengthtraining #empowerment #dedication #consistency #weightloss #love #mentalstrength #pr

2019-02-26 17:53

17147 384

 

3 weeks ago I got a 280lbs Deadlift PR, my 1 rep Max. Yesterday I deadlifted 235 for 10 reps 3x. You think I did that because I drank a protein shake Or pre workout Or had the correct shoes on Or am genetically gifted NO I did it because I show up Because I believe I can Because I don’t doubt my ability Because I complain but I never give up Physical strength comes AFTER mental strength. Exercise your thoughts, your body will follow. @jjarel my personal belt puller 🤣 : : : #fit #strongwomen #confidence #beauty #motivation #fitness #fitnessmotivation #deadlift #legs #legday #inspire #strength #strong #goals #inspiration #strengthtraining #empowerment #dedication #consistency #weightloss #love #mentalstrength #pr

Wash your face every day and night
Apply toner
Then moisturizer 
Stop switching your products every 3 days. It’s not the product that isn’t working, most likely it’s you who isn’t working.
Same approach to fitness.
Stop changing your program every week. Be consistent and you’ll see how shit works. 
It’s never the “thing” that isn’t working. Anything will work if you do!
Currently using @skinlaundry products
Lashes @theblinkbar
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 #confidence #face #love #fitness #fit #glowup #glowing #natural #beauty #beautiful #love #curls #curlygirl #melanin  #sunday #inspire #dedication #healthyskin #skincare #healthy #lifestyle

2019-02-24 21:44

41546 491

 

Wash your face every day and night Apply toner Then moisturizer Stop switching your products every 3 days. It’s not the product that isn’t working, most likely it’s you who isn’t working. Same approach to fitness. Stop changing your program every week. Be consistent and you’ll see how shit works. It’s never the “thing” that isn’t working. Anything will work if you do! Currently using @skinlaundry products Lashes @theblinkbar : : : #confidence #face #love #fitness #fit #glowup #glowing #natural #beauty #beautiful #love #curls #curlygirl #melanin #sunday #inspire #dedication #healthyskin #skincare #healthy #lifestyle

When I first started working out 6 years ago you think I knew what I was doing?!!😂 I was so clueless. I had all the same questions you have 
1. How do I get started?
2. Where do I get motivation?
3. Will I ever look like that?
4. How long does it take?
5. Am I doing enough?
6. What the fuck do I eat and how much?
7. Can I really do this?
8. What if I don’t make any changes?
9. How am I going to fit all this into my day
10. It’s so much info, how will I learn everything?
It’s like learning how to drive, when you first get in the car you’re like how the fuck am I gonna look at all these mirrors and the road and move my feet and turn the wheel and stay in the lane all at the same time 🤯 lol (coming from a girl who learned how to drive at 32 yrs old). But somehow you just get it and it becomes natural. 
I promise that all your questions will be answered BUT ONLY if you DO every day, do something that is in line with the person you want to be, with the person you already ARE underneath all the bullshit you tell yourself. You are there!! Just believe!
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 #natural #naturalbeauty #motivation #mondaymotivation #fit #fitness #dedication #weightloss #inspire #inspiration #fitfam #chickswholift #bodybuilding #fitspo #sixpack #abs #leanmuscle #lean #muscle #beautiful #love #empowerment #confidence #fitnessjourney #physique #goals #bodygoals

2019-02-18 16:57

31962 1049

 

When I first started working out 6 years ago you think I knew what I was doing!!😂 I was so clueless. I had all the same questions you have 1. How do I get started 2. Where do I get motivation 3. Will I ever look like that 4. How long does it take 5. Am I doing enough 6. What the fuck do I eat and how much 7. Can I really do this 8. What if I don’t make any changes 9. How am I going to fit all this into my day 10. It’s so much info, how will I learn everything It’s like learning how to drive, when you first get in the car you’re like how the fuck am I gonna look at all these mirrors and the road and move my feet and turn the wheel and stay in the lane all at the same time 🤯 lol (coming from a girl who learned how to drive at 32 yrs old). But somehow you just get it and it becomes natural. I promise that all your questions will be answered BUT ONLY if you DO every day, do something that is in line with the person you want to be, with the person you already ARE underneath all the bullshit you tell yourself. You are there!! Just believe! : : : #natural #naturalbeauty #motivation #mondaymotivation #fit #fitness #dedication #weightloss #inspire #inspiration #fitfam #chickswholift #bodybuilding #fitspo #sixpack #abs #leanmuscle #lean #muscle #beautiful #love #empowerment #confidence #fitnessjourney #physique #goals #bodygoals

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