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Valerie Quinonez www.modelsobserver.com/Valerie_Quinonez.html valerie.quinonez "The components of my training program consist of mostly lifting. I'll add in cardio when I'm prepping for a competition. Depending on what I need to work on at that time, I'll adjust accordingly. For example, right now I'm training back and shoulders 3x a week. I'm so little up top I have to really challenge those areas. I try to separate my cardio and lifting when I can to make sure I am not too long without my meals. It makes it easier. With all my shows, it's always nerve wrecking. Especially, because I have scoliosis and competing is all about symmetry and it does make me feel unsure of myself at times. You look around and seeing everybody looking amazing and don't have scoliosis. It can be intimidating, but I show up anyways. It pushes me to work harder despite my imbalances. It's always a relief after pre judging, then you know just one more appearance and you get to eat." "My future plans are to hopefully earn my pro card and eventually open up my own gym." #bikinicompetitor #bikinifitness #npcbikinicompetitor #bikinicompetition #futurebikinicompetitor #bikiniposing #bikiniprep #npcbikiniprep #shelifts #gymrat #gymbunny #fitnessgirl #preplife #fitnessmotivation #npcbikini #fitwomen #weightlosshelp #strongnotskinny #fitnessmodel #igfitness #contestprep #gymlife #roadtopro #eatcleantraindirty #girlswholift #weightlossjourney #weightlossgoals #fitspiration #instafitness #instafit

15 0 Feb 23, 2018

Cakes & Hams is becoming my favorite day 🤗 #progress #glutegains #wheretherealcakeat #gimmedat

16 3 Feb 23, 2018

FOR SALE - READY TO SHIP🛒 ✔SALLUT® bikini👙 ✔Russian style of cup size C ✔Pockets in the tops for extra breast pads ✔Russian style bottom/high waisted --------------------------------------------------------------------------------- 📥We are taking orders for season 2018✂️👙 (june and later competitions) ⏳Free places for taking orders for competitions in june are getting very limited. 🔜🔚 --------------------------------------------------------------------------------- 🌍📮Worldwide shipping📬 --------------------------------------------------------------------------------- 👉📩If you are interested write ✏us direct message DM📲👈 --------------------------------------------------------------------------------- 💥Exceptional for the exceptional💥 --------------------------------------------------------------------------------- #ifbb #ifbbfigure #ifbbbikini #arnoldclassic #olympia #npc #npcfigure #npcbikini #nabba #wbff #wbffbikini #fitness #figure #arizonapro #posingsuit #bikinisuit #bikiniforsale #ifbbelitepro #probikini #figuresuits #rhinestonebikini #competitionbikini #evls #diamondcup #bodyfitness #worldchampionships #wingsofstrength #swarovskibikini #russianstyle #preciosa

12 0 Feb 23, 2018

The biggest thing I have learned about body image thus far: I’ve actually been quite body obsessed ever since I can remember. I always thought “if only I had a bigger butt then I’d be happy” “if only i had a flat and toned tummy I’d be happy” “if only my shoulders were broader I’d be happy” “if only I carried less body fat then I’d be happy.” Well I’ve achieved all these things and yet it’s never enough. I could be more muscular, leaner, my body composition could be better and so on. The truth is, no matter how much I “perfect” my physical body I won’t be satisfied until I truly love myself and body for what it IS and not what I wish it was. We all have a different genetic makeup and your value as a person is a whole lot more important than what’s on the outside 💗 I’ve focused less on letting the scale define me, the mirror, or others and just learning to be content with where I am at right now and continue to improve. I thought prep would fix the insecurities with my body because once I was shredded I’d have nothing to be insecure about right? Wrong. We pick ourselves a part no matter what we look like. Love yourself at all parts of the journey is my key here. YOU are enough and your body does NOT define you. 🙅‍♀️

44 3 Feb 23, 2018

🔵⚪🔴Les individus qui réussissent sont ceux qui savent mobiliser toutes leurs ressources mentales et physiques sur un objectif 🔥✨ ❤T ➖➖ 📌 RETROUVEZ MOI SUR : Mail (uniquement professionnel : coaching ou autre) : cecilia.locchi gmail.com ➖➖ #prepa #arnoldclassic #shredded #ifbb #eatclean #diet #instafit #crossfit #bodyunderconstruction #bodybuilding #crazybody #fitnessmodels #bikinifitness #tbc #fitfam #coach #nutrition #personaltrainer #fitfood #teamshape #npcbikini #fitfrenchies #girlswithmuscles #mensphysique #Photooftheday #Tbt #ifbbpro #backday

84 7 Feb 23, 2018

CORE ❤ 😍 ❤ I personally love... to train this Area is my favorite and normally I start my workouts with ABS even if don't need a ripped sheredded core for a bikini division and it should be training once or twice a week but I do 5-6 times per week basically the same like cardio training close to a show just because i love it and I want it 😎 Lol. Here I prefer my own bodyweight in functional training (my legs are enough heavy 🤣) a lot of variations in the moves, i change it all the time! And I don't use sets and limited reps, here I do until failure on rounds of time (not even counting in this video) and in order to keep my small waist never hypertrophy here. Warning just in case!!! The most important if you really want to see your abs OUT adjust your nutrition you have to eat clean and have a reasonable moderate -low percentage body fat You can kill yourself doing 1000 abs and trust me you WON'T SEE THEM AT ALL a waste of time and energy. So.. ABS are made in the kitchen 💯% True!!! #coreworkout #core #ABS #gohardorgohome #nutritionalguidelines #fitness #fitnesslifestyle #fitfam #girlswholift #bodybuilding #personaltrainer #bikiniathlete #npcbikini #NPC #ifbbproleague #getfitordietrying #AidaEspinoza

53 3 Feb 23, 2018

RISE & SHINE I have absolutely no desire to be average, motivate the mind and your body will follow! 💥 Success is only the tip of the iceberg and the only part everyone sees. It goes a lot deeper than that hard work, persistence, late nights, early mornings, rejections, sacrifices, discipline, criticism, doubts, failures, risks.. If you want it, go get it! Happy Friday! 📸: dtufino_photo 💣 Always fuelled by grenadeofficial, use code ‘alanna25’ to save yourself some money.

116 5 Feb 23, 2018

3 Weeks until I hit that arnoldsportsau stage! Which means 20 days until we beat this lady. With the guidance from sheenajayne_fitness from the very beginning this time... we're well on track to achieving this 🙈 #arnoldoz #3weeksout #4weeksout ifbbproleagueoz nzifbb

138 27 Feb 23, 2018

I only gave myself about 35 minutes to get a quick workout in and the pump was CRAY CRAY since i haven’t worked out anything except legs since Jan 30th due to surgery so it felt SUPPPAAA good to do shoulders again 😻 My workout was: Upright rows -ss- front raises: 4 x 12 Hammer curls- 4 sets of 12 Shoulder press 5 sets: 12, 10, 10, 8, 8 -ss- lateral raises: 4 x 12 L raises (I guess?)- 4 x 12 Preacher curls- 3 sets: 12, 10, 8 - - - #workoutmotivation #workout #motivation #fitness #fit #fitnessmotivation #fitnessjourney #fitnesslifestyle #fitlife #fitchicks #npcbikini #npc #womenshealth #womensphysique #womensfitness #gymshark #gym #gymsharkwomen #gymsharkathlete #gymmotivation #gymtime #shoulderworkout #bouldershoulders #shoulders

43 3 Feb 23, 2018

Some days you just have to throw on some kick ass socks and channel your inner Wonder Woman ❤️💙 pressure is on! Counting down till comp time 💪🏻 • • • • • #a2fbabe #fit #fitfam #fitspo #fitmom #fitchick #fitness #fitnessinspiration #fitnessmotivation #gym #gains #gymlife #gymrat #liftheavy #girlswholift #macros #workout #training #npc #npcbikini #npcbikinicompetitor #fitnessaddict #fitnessjourney #fitspiration

78 12 Feb 23, 2018

‼️Order tonight, Shipped Tomorrow‼️$10 TANKS • $15 Tees • $20 Muscle Tees & Hoodies‼️🤭😱FEW SIZES LEFT🤭😱 GYM⚒TIME Store Now Open 💥LINK IN BIO💥 • • • #gymxtime #crossfitgirls #fitnessfreak #gym #ambition #fitnessaddict #style #fitnesslifestyle #gymtime #mensfashion #fitnessmotivation #hiit #crossfit #lifestyle #fashion #lifting #liftheavy #olympics #18point1 #fitchick #fitness #girlswholift #weightlifting #hardwork #bodybuilder #womensfashion #npc #getfit #fitchick #npcbikini

38 1 Feb 23, 2018
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