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Spent the weekend in Byron Bay 🌻 . This is a ph

Spent the weekend in Byron Bay 🌻
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This is a photo from the one sunny day all weekend where I was living my best life, mango margarita in hand, tanning 😂🤩
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The rest of the weekend absolutely POURED rain but it was actually so nice just to switch off, spend quality time with Kyle just relaxing & recharging after such a crazy year!🤍
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It really was such a wholesome weekend with massages, rainy days, Italian food in bed, baths and movies 💫
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Feeling refreshed and ready to finish the year strong!😅
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Definitely need to book another getaway next year, I’m thinking the Whitsundays! 🤩 Where is your fave Australian Holiday Destination?

🍑🔥KB Only Lower Body Burner! . You can even

🍑🔥KB Only Lower Body Burner!
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You can even do this one from home💪🏽 all you need is a KB or DB 👏🏼
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You can do this one at Home 🏡 Save & Swipe
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4 rounds, Triset, minimal rest:
1. Split Squat 12 reps ea leg
2. Goblet Squat 12-15 reps
3. Romanian DL 12-15 reps
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4 rounds Superset
4. Step up 12 reps ea leg
5. Single Leg Hip Thrust 12 reps ea leg
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Wearing the NEW @musclerepublicapparel Girls Just Wanna Have Fun collection in the Hot Pink!!🤩😍 discount code: MICKY10
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I want to know where you all train, at the gym 🏋️‍♀️ OR at home 🏡??
Comment below!
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🏋️‍♀️ @elevationfitnessgc

Summertime & Silly Season is here🌞 . This time

Summertime & Silly Season is here🌞
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This time of the year is always a bit crazy with Christmas events, birthdays and catch-ups & it can be hard to balance work, play and your goals.
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I think over the silly season it is really important to understand what your goals and priorities are! 💫
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Just because it’s the silly season doesn’t mean you have to go into full “f*ck it” mode. But it’s also important to relax, recharge & enjoy yourself! Assess your priorities and intentions over this time and act accordingly!
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For me, as I’m not currently in “prep”, my focus this year is simply to relax, enjoy summer being back in QLD after 4.5 years living in NSW & unwind after a HUGE year. This time for me is really important to relax and recharge for an even BIGGER 2021!
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HOWEVER, that does not mean my fitness goals are just completely out the window for a whole month! I am still taking action to ensure I am hitting my sessions & maintaining over this time.
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I honestly think for a lot of people having the goal to maintain over Christmas is such a good idea (unless you have a time specific goal such as prep).
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For majority of my clients, we will come back to maintenance over Christmas to give them a break from being in a deficit, enjoy more flexibility and to set them up for success!
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Having more interstate restrictions being lifted in time for Christmas, families reuniting and travel options, it’s important to not stress over the small things. Enjoy your time with loved ones, create memories & before we know it, 2021 will be here.
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I have a feeling it’s going to be huge & it’s going to be amazing!💫
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Now I want to know who is going away or doing something exciting 🤍😍🎉

TEMPO - WHAT IS IT & HOW TO IMPLEMENT IT?! . SAVE

TEMPO - WHAT IS IT & HOW TO IMPLEMENT IT?!
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SAVE & RESHARE💪🏽
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TEMPO in exercise is the speed at which you perform an exercise and is also known as TUT Time Under Tension.
It is the time that you are loading the muscle during a rep of an exercise.
It is always read Left to Right with the first number ALWAYS being the Lowering Phase, the second number being any pauses, third number is the concentric (contracting or lifting phase) and the final number is again any pauses or rest.
I have shown a few different examples below with a squat and a lat pull down.
The first video is 3010 tempo.
When performing this tempo with a squat the lowering phase is lowering down towards the ground, however in the lat pull down the lowering phase is lowering the bar back to the starting position of the lift.
The reason these two exercises are different is because the first initiating movement of a squat is the lowering phase, WHEREAS the initiating movement to start a lat pull down is actually the concentric or contracting movement of pulling the bar to your chest. So we just need to be mindful of what part the lowering phase is to read tempo correctly!
The second video is showing you a 3210 tempo which is a 2 second pause. After the eccentric phase, for a squat this is in the bottom of a squat which is going to make the exercise a lot harder. HOWEVER, if you use the same tempo for a lat pull down the 2 second test is actually more of a test when your arms get to full extension above your head at the starting point of a lat pull down!
In video three I show you how I’d implement a tempo to put a 2 second pause in a harder part of the movement for the lat pull down it would be better programmed as 3012 tempo so 1 second contraction bar to chest, 2 sec pause with bar at chest, 3 seconds eccentric and no rest at the top!
I hope this video helps explain tempo a bit better! Save & Comment below if you found this helpful & tag a friend to help them out!🙋🏼‍♀️🧠💪🏽

You are responsible for your happiness💫 . No on

You are responsible for your happiness💫
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No one is going to chase your dreams for you! Damn, most people won’t even understand your wildest dreams! & that is okay, it’s not up to them!
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It is up to YOU to find your passions, understand what truely sets your soul on fire & relentlessly persue your goals no matter how crazy they may seem!
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We’ve got one life, we will literally never have this day over again. Tomorrow this opportunity will be gone. So let go of your insecurities, Chose to love yourself, be confident in your desires & make your happiness a priority!
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Set your intentions
What will you do with your time this week? 💫
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Just some Sunday evening thoughts 😂💭
📸 @__sarahkempphotography

Unposed & Posed photos . There is so much that goe

Unposed & Posed photos
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There is so much that goes into photos you see online with lighting, angles, posing, flexing all make a HUGE difference!!! Being in the fitness industry & a bikini competitor you get used to posing & your best angles.
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First glance you probably realise left is ‘unposed’ and right is posed. Realistically, Even the left is slightly ‘posed’ - I’m in good lighting, Standing up straight, flattering angle, toes slightly pointed out with a good posture.
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It’s important to remember NOT to compare yourself chilling on the lounge, to the perfectly posed photos that you see online. Everyone’s not walking around flexed, with the best angles and lighting 24/7.
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Focus on being the best version of you!💫
“No one is you & that is your super power”

To all the women who have been called ‘BOSSY’

To all the women who have been called ‘BOSSY’ - keep on LEADING.
To the women who are called ‘DIFFICULT’ - keep on speaking the TRUTH.
To the women who are called “TOO MUCH” - keep taking up SPACE.
To all the women who are called “AWKWARD” - keep asking the HARD but IMPORTANT questions.
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Never apologise for being a powerful f*king WOMAN! 👑
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Tag a friend to be their HYPE GIRL this Thursday! 😂👏🏼
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Epic shot by @__sarahkempphotography
@clique_styling

🍑LOWER Body Workout! . You know the drill, save

🍑LOWER Body Workout!
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You know the drill, save, tag a friend & let me know if you enjoyed this workout 🔥
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4 sets
A1 - FFESS BB 8-10 reps ea leg 3010 tempo
A2 - Hip Thrust 8 single reps straight into 8 1&1/4 reps 2011 tempo (16 reps total)
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4 sets
B1 - Goodmorning 10 reps 3010 tempo
B2 - Leg press 12-15 reps 2010 tempo
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3 sets
C - Elevated Sumo Squats 15-20 reps 2010 tempo
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Wearing the @musclerepublicapparel 🐍 print which is available online! MSCR are having a HUGE BLACKOUT SALE starting this Friday up to 70% off PLUS use my code MICKY10 for a further discount! Get ready 😍👏🏼

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