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Tag that friend 👯 you miss so much 😭💜 I have a few that seriously make leaving so tough... Some bonds are just hard to describe with words💙 I love you so much... #longdistancefriendship #bestfriends #friends #friendship #friendshipgoals #friendsforlife #iloveyou #friendshipgoals

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How I eat when traveling 🧳. This is the most frequent asked question I get, anytime I’m on vacation and you start seeing more “unhealthy” foods in my stories. Let me start by saying that I don’t believe that there is bad or good food, but rather more or less nutrients rich foods. Year round, I obviously opt for clean, healthy meals which I personally cook 95% of the times, and big salads at restaurants when I’m eating out often. When I’m traveling for work, I keep my habits as you’ve seen in my stories the past month of June, but if I’m traveling for pleasure, I like to discover and enjoy local traditions. So no, I don’t count macros nor do I eat with the same intuitive eating conscious I use year round. I just follow my desires and eat what I want. Why? Because I am a firm believer that balance is key and if I myself don’t practice it, I wouldn’t be here preaching it. My protein quota is surely below my needs atm, but thanks to @foodspring_it I still manage to have some protein rich snacks 👊🏼! My fats and carbs intake are definitely way beyond my needs 😂 but honestly, I only get to eat this delicious food once a year, so I am going all out 👊🏼 with the right moderation! I don’t need to eat like a stuffed thanksgiving turkey to feel satisfied... i eat till i’m hungry. I’ve been here almost 3 weeks, and I don’t think I’ve gained a pound. How is that possible? 1. My lean body mass is high: aka the more muscles, the more I burn; 2. My NEAT is at least 30% higher than my usual day-to-day one. How? I’m super active, keeping my steps in between 15.000-20.000 a day. Bottom line is: if you workout year round, eat healthy, take care of yourself and build a strong body, a couple of weeks outside of your routine will NOT ruin your physical progress! So LIVE LIFE FULLY 👊🏼💙! ... . . 🛍 @foodspring_it CODE itsdesifitFSG . #healthyfood #healthy #eatclean #diet #cleaneating #supplements #healthylifestyle #healthylife #alimentazione #alimentazionesana #integrazione #strongwomen #fitgirls #fitgirlsfam #fitnessmotivation #fitnessgirl #fitnessmodel #fitspo

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We are in Paradise 🏝💙 ... #Sardinia day 1 visiting Stintino & La Pelosa 🏖 a beautiful beach with clear sand and crystal water. I’m from Sicily so I am used to incredibly beautiful landscapes, but I must admit that Sardinia is so unique and wonderful. Plus I am seriously loving how the locals take care of their territory. We are now headed to La Maddalena 🚣‍♀️ 🌊 💙 ! So excited! Any suggestions on where to eat? Hit me up! 💙 . . . . #travel #wanderlust #globetrotter #fitgirl #fitness #fitspo #fit #girlswithmuscle #girlswithabs #outdoor #travelblogger #travelguide #sardiniaexperience #love #couple #couplegoals #wifey #husband #instagramhusband #tiamo #iloveyou #persempre #sardegna #sardegnaofficial #sardegna_reporter

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🌴 day 14 in my beautiful island ☀️ living my best, happiest life. Give me my friends, my crystal clear sea 🌊, sicilian food and I’m GOOOOOOD - @friends fans, imagine me saying that with the #joeytribbiani tone enjoying Rachael’s thanksgiving English Trifle😂😎 . Jokes apart, I don’t need fancy stuff to enjoy my holidays. I just need the simple island life and the company of my best friends... simple things are what matters most! 👉🏼 What do you like to do when you are on vacation? . . . . . #fitness #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #bikini #favignana #hustle #selfcare #siciliangirl #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #siciliabedda #girlgains #fitgirlsofinstagram #sicilia #gymmotivation

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#trainwithdesifit 🤙🏼✨ Do 5 sets of 15 reps per exercise; rest 30 seconds in between sets: 1️⃣ DB rows. 2️⃣ shoulder taps. 3️⃣ mountain climbers. 4️⃣ renegade row. . . . . #workout #workoutvideo #allenamento #palestra #yogachallenge #fitnesschallenge #fitspo #bbg #kaylaitsines #fitfam #fitnessmotivation #motivation #fitgirl #fitnessgirl #fitstar #healthylifestyle #healthylife #strong #strongwoman #hiitworkout #cardio #abs #sixpack #girlswithmuscle #girlswithabs

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🦞🐠🐙 oggi vi parlo di 3 amiche che dopo anni di DMs, note vocali, messaggi e videochiamate, finalmente si sono abbracciate. E quell’abbraccio è stato VERO, FORTE e ha solo consolidato un’amicizia speciale e pura. Io credo nelle donne forti che si supportono. Credo che le donne, quando fanno squadra, quando sono unite, sono dei vulcani di energia. Io credo nelle donne che anziché criticarsi, si fanno i complimenti. Che si ricordano quanto sono belle a vicenda e quanto sono speciali. Io credo nell’amcizia vera tra le donne, perché maschietti dovete scusarmi, ma i legami che si instaurano tra amiche sono indissolubili e durano una vita.... anche al di là di un oceano. 💜 Vi voglio bene @stefaniasugarfree & @serefitfun 💜 e già mi mancate tanto... D. . . #friends #friendship #fitfriends #amiche #amicizia #fitgirls #fitness #tivogliobene #lidoaddaura #mondello #palemo #sicilia #siciliabedda #travel #wanderlust #globetrotter #fitgirl #fitspo #fit #girlswithmuscle #girlswithabs #outdoor #justdoit #healthy #healthier #healthyme #travelblogger #travelguide #siciliabedda #love

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✨feeling blessed & grateful. Life is crazy sometimes, but it’s moments like this that make it so beautiful... LIVE YOUR BEST LIFE, make every single day count. . . . . . . . . #travel #wanderlust #globetrotter #sicilia #fitgirl #fitness #fitspo #fit #girlswithmuscle #girlswithabs #outdoor #justdoit #healthy #healthier #healthyme #travelblogger #travelguide #siciliabedda #love #couple #couplegoals #wifey #husband #instagramhusband #tiamo #iloveyou #persempre #siciliabedda

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Find your tribe. Find a group of people that challenge you, that inspire you and empower you. Spend time with them, it will change your life. Find your tribe, LOVE THEM HARD! ✨💜 #squadgoals #dreamteam

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My heart is smiling. My soul is on fire. Thank you Palermo for welcoming me like this. Thank you @sweat for your ongoing support, I am beyond grateful for you guys! Thank you to our incredible sponsors for all your help, because thanks to YOU, I turned my idea into reality. And thank you to my squad, my dream team, my instabesties... you filled my heart with pure JOY. I love you, LOTS! ... Felice. Ecco mi sento, FELICE. Felice di avere finalmente abbracciato le mie amiche virtuali, che si sono dimostrate meravigliose ✨ proprio come appaiono sui social. Felice di aver condiviso con voi la magnifica energia che si è respirato ieri al 🏖 @beachclubisola . Felice di aver portato nuovamente nella mia #Palermo, un pizzico della mia realtà Houstoniana. Grazie, grazie, infinitamente grazie ✨❤️ alle mie compagne d’avventura @martina_sergi @martina__rando @delicious.breakfast @serefitfun @stefaniasugarfree @micoldelloro @valeairoldi @claudia__casanova @fit_cello per avermi accompagnato in questi due giorni... principalmente incentrati sul mangiare il gelato 😋 del @barettomondello 🍦 i cui proprietari ci hanno letteralmente straviziato. GRAZIE ❤️. Grazie agli sponsor @ambrosiae_theuberfood @damiano_organic @foodspring_it @fiordiloto1972 @make_it_fresco @vivoo.it @fitbakeryit per avermi aiutato a trasformar in realtà questo mia idea e aver portato le ragazze in Sicilia. Grazie al @beachclubisola per averci ospitato nuovamente. Voi e @absolutesicilia siete fantastici! Grazie a @fede.smiles.pt , @fitcoachonline e @marcoacanfora.videomaker . E grazie a voi, che siete venuti ad allenarvi con noi nonostante i 40 gradi! All’anno prossimo... chissà, magari andiamo davvero in tour! Love, D. . . . . #fitness . #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #muscle #gainz #hustle #selfcare #pwrprogress #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #youdoyou #girlgains #fitgirlsofinstagram #gymshark #gymmotivation

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HEART ♥️ ON FIRE 🔥 #squadgoals 🙌🏻

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#trainwithdesifit powered by @stronger 👉🏼 use code DESIFIT20 for 20% off 😎🤩🥳! ... Here’s a mini glutes focused workout 🍑 and all ya need is a resistance band and your booty of course 😬. Believe me, you will feel the burn: 1️⃣banded glutes bridge with 3 sec iso hold. 2️⃣ banded clam shells. 3️⃣ banded donkey kicks + fire hydrants. Perform each exercise for 30 seconds with NO REST in between exercises. Finish the round and rest 45 seconds. Go again! For 5-8 times! 🔥🧯 . . . . . #workout #workoutvideo #allenamento #palestra #bootybuilding #fitnesschallenge #fitspo #bbg #kaylaitsines #fitfam #fitnessmotivation #motivation #fitgirl #fitnessgirl #fitstar #healthylifestyle #healthylife #strong #strongwoman #bootyworkouts #cardio #booty #glutes #girlswithmuscle

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missing the fambam these days ♥️🥺 wishing we were all in #Palermo together... but they had to take care of Baby Elvis 🐶 so we needed to take turns for our vacations😂! Anyways... just feeling super lucky to have a family that supports my passion for fitness, that motivates me to keep pushing harder and that is proud of what I am creating with itsdesifit and the message I am trying to spread. Next to my husband, they are my true #1 fans! 👉🏼 Who’s your biggest supporter in life? ♥️ Tag them and make sure they feel appreciated ! #begreatful #blessed #family . . . . . #fitness #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #muscle #gainz #hustle #selfcare #pwrprogress #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #youdoyou #girlgains #fitgirlsofinstagram #gymshark #gymmotivation

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Ne è passato di tempo da quando nel 2014 ci approcciavamo alla BBG per la prima volta in Italia, insieme a @fit_cello ❤️! Siamo cresciute, TANTO. Abbiamo studiato e abbiamo capito cosa ci piace fare e cosa ci fa star bene. Lei spinge in sala pesi come una piccola Hulk 🤙🏼 , io amo l’intensità dell’allenamento HIIT e lavorare sulla mia endurance. Lei è forte sostenitrice della flexible diet, io invece sono più per un approccio intuitive che magari non mi darà la sua definizione muscolare 🤩 però si adatta al mio stile di vita. Sì, Io e Cami abbiamo sicuramente due approcci molto diversi, però è stato davvero bello confrontarsi con immenso rispetto e soprattutto, DIVERTIRSI. Dopo un mese, sono rientrata in sala pesi e insieme abbiamo allenato dorso e bicipiti 🔥. Adesso, ti aspetto in america per fare qualche allenamento figo 😎 da @officialalphaletegym 🤙🏼! . . . . #fitness . #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #muscle #gainz #hustle #selfcare #pwrprogress #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #youdoyou #girlgains #fitgirlsofinstagram #gymshark #gymmotivation

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#trainwithdesifit 🤙🏼✨ Do 5 sets of 20 reps per exercise; rest 30 seconds in between sets: 1️⃣ clap push-ups. 2️⃣ banded leg raises. 3️⃣ rainbows. 4️⃣ bench hops. . . . . #workout #workoutvideo #allenamento #palestra #yogachallenge #fitnesschallenge #fitspo #bbg #kaylaitsines #fitfam #fitnessmotivation #motivation #fitgirl #fitnessgirl #fitstar #healthylifestyle #healthylife #strong #strongwoman #hiitworkout #cardio #abs #sixpack #girlswithmuscle #girlswithabs

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HOME🇮🇹❤️ and despite quite the adventurous trip with delays and missed flights, it just feels so right. My heart is HAPPY! ... Piccolo pit stop a Milano per rivedere le mie amiche e la città che per 5 anni è stata CASA ❤️ e poi dritta a Palermo, la mia vera ed unica CASA. Il mio posto del cuore, che nonostante i suoi millemila difetti, mi fa piangere immensamente ogni volta che lo saluto. Andare via dalla propria città e dal proprio paese non è semplice. Seppur sai di rincorrere un futuro migliore, avrai sempre metà del tuo cuore (o forse anche più...) ad un oceano di distanza. Ma basta essere nostalgici per oggi, sono A CASA. Sono FELICE. ❤️ . . . #fitness . . . #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #muscle #gainz #hustle #selfcare #pwrprogress #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #youdoyou #girlgains #fitgirlsofinstagram #gymshark #gymmotivation

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itsdesifit. How heavy should I lift?

When I tell my clients to lift heavy, they a

How heavy should I lift? When I tell my clients to lift heavy, they always ask back “how heavy?” , but the thrust is that there is no right or wrong answer, because it’s very subjective. My general rule of thumb is to use a weight that challenges you during the final few reps, but that can also be sustained for multiple sets. So, after you have adequately warmed up, test your strength! A great exercise to do that is bicep curls! Grab 2 dumbbells and start curling, if your muscles fail before reaching 12-14 reps, pick a set of weights 2-5 pounds lighter. If you can easily do more than 22 reps, pick a set 2-5 pounds heavier. Remember: lifting heavy is surely important to build lean muscles, but form is what’s MOST important. With lack of proper form, you can lift as heavy as you’d like, but you will be putting your health at risk! It’s definitely not worth it. . . . #strongisbeautiful #strongisthenewpretty #motivationalquotes #motivation #fitness #fitspo #fitspiration #muscle #gainz #hustle #selfcare #pwrprogress #pwrprogram #bbgprogress #bbg #selflove #loveyourself #fitgirl #youdoyou #girlgains #fitgirlsofinstagram #gymshark #gymmotivation

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