Andulka
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ojovivo
Xuebing Du
pixel skylines
hello vonnie
let's talk about Bridgerton tea, my ask is open
we're not kids anymore.
Origami Around
Keni
★
Kiana Khansmith
Three Goblin Art
2025 on Tumblr: Trends That Defined the Year
ellievsbear
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Sweet Seals For You, Always
Claire Keane
Game of Thrones Daily
$LAYYYTER
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@vafit-blog
Got a little bit of a #PromeraProblem 😝 I use the #PumpExtrem and #concret before my workout, #aminotren during it, and the brand new #concretwhey after! Try it for yourself: 🔹🔹use code VirginiaKPro10 for 10% off protein purchase and VirginiaK20 for 20% off everything else🔹🔹www.promerasports.com #promerasports #teampromera #fitfam #workhard #Bodybuilding #Physique #Figure #Fitness #Bikini #chickswholift #girlswithmuscle
One of my favorite things about finishing a show is that my training changes and I get to start adding in some of my favorite body parts (chest and arms). When I am in any serious prep mode, whether it's bulking or cutting, I'm specifically focused on my areas of weakness: legs shoulders and back. Benching, and playing around with different grip placements is fun and brings a different kind of excitement to my workouts 😋 💪🏼 #chestday #armday #flexfriday #chickswholift #girlswithmuscle #equinoxmademedoit #figureprep #EPathlete #teampromera #fitfam #fitdc (at Equinox Sports Club Washington DC)
Well here are the @npcnewsonline2015 stage shots from North Americans over the weekend. Although I wish I had placed higher, because really who doesn't? I'm pleased with first call outs, placing 6th out of about 25 incredible girls, and the slow but steady changes in my shape and posing- nothing to do from here but improve 😋 #figure #northamericans #NPC #IFBB #girlswithmuscle #fitfam #EPathlete #compositionID #teampromera #teamironcladphysique
Got Promera??? Oh my gosh the new @promerasports Whey Protein is DELICIOUS- chocolate smores - yumm!!! Use the code VirginiaKpro10 when checking out for 10% off your protein purchase :) #teampromera #ConCret #Whey #gains #nom #figure #bodybuilding #bikini #physique #fitfam (at Georgetown, Washington, D.C.)
Here's a little clip from pre-judging today at North Americans! (Pictures from @muscle_insider ) Once again open Figure F had an incredible lineup with some great girls. I'm excited to have been in the first call out, we'll see what finals brings this evening 😊 Thank you @kennywallach for your posing guidance- still have a long way to go, but my stage presence improved greatly this show. Thank you @jamieibone for your coaching expertise and positive attitude show after show. Most importantly thank you @kpetersen_dc for your unending support day in and day out, from coaching to nutrition to pep talks, to sitting through 6 hours ok bikini pre judging to support me ( 😜) I couldn't do any of this without you! You're the best 😊 #northamericans #IFBB #NPC #fitfam #figure #firstcallouts #chasingprocards #EPathlete #teampromera #teamironcladphysique (at Sheraton Pittsburgh Hotel at Station Square)
#repost @danrayphoto Open Figure F at North Americans- first call out. Once again an incredible class of beautiful ladies, proud to be amongst the best amateurs in North America!! #northamericans #NPC #IFBB #chasingprocards #fitfam #figure #firstcallouts #EPathlete #teampromera #teamironcladphysique (at Sheraton Pittsburgh Hotel at Station Square)
"People are capable, at any time in their lives, of doing what they dream of" -Paulo Coelho Peak week always makes me reflect- maybe low carb makes me nostalgic, but I am so incredibly thankful for @kpetersen_dc and his constant support. Every day during my prep he is and my call answering questions about what to eat, or what to lift. He's there to offer a spot, give me a hug when I'm stressed and tired, and just talk to me as I step away on the stairmill. He never once asks about what's in it for him- he just loves me and supports me regardless. Thank you Kris for helping me make my dreams a reality and for working each and every day towards achieving our goals. You are an incredible coach, intelligent trainer, insanely hard worker and the best friend I could ever ask for. Regardless of what happens this weekend, thank you for always believing in me! #sappyoverload #iloveyou #mcm #mancrush #motivation (at Union Oyster House)
That one week out shoulder grind... #figure #figureprep #chasingprocards #shoulders #northamericans #fitfam #NPC #IFBB #girlswithmuscle #chickswholift #teampromera #terps #EPathlete #teamironcladphysique #equinoxmademedoit (at Equinox Sports Club Washington DC)
#truth #dreambig (at Equinox Sports Club Washington DC)
In honor of #nationaldogday and being #10daysout I decided to turn Flex into a meme 😋 I love this little guy and am so thankful to have him in my life- even when he's a goof! #ilovemypup #flex #figureprep #lowcarb #dogsofinstagram #digsofdc #plotthoundmix
"You've got to believe that something different can happen. He who says he can and he who says he can't are both usually right." #transformationtuesday three years in the making 2012-> 2015. Each time I step on stage I look to improve from my previous show- whether it's size, conditioning, posing or confidence. As I get ready to step on stage for the 12th time next weekend there are a few specific areas I'm honing in on and can't wait to see the final product at North Americans! #progress #improvement #fitfam #DCfit #figure #figureprep #mevsme #girlswithmuscle #11daysout @girlswithmuscle #teampromera #compositionID #EPathlete #teamironcladphysique (at Equinox Sports Club Washington DC)
...so it's National Middle Sibling Day? Lucky me 😜. Love my older sister @eeeeebs and younger sister @ckinkel87 #nationalmiddlechildday #middlechild #kinkelinks #crazykinkels #family
So what is a DEXA Scan?
If you follow me on Instagram, Twitter or Facebook- I’m sure you’ve seen multiple posts about Composition ID and DEXA Scans. With minimal space for an explanation on social media, posts become rather arbitrary. Here is a more detailed breakdown of what exactly a DEXA Scan, and the results, entail.
Dual Energy X-Ray Absorptiometry (DEXA) is a low dosage X Ray scan that can determine tissue types and quantities in the body: Fat Mass, Lean Mass and Bone Mass. What that means is the reports can generate specific information, for specific body parts to provide insight into how much of each tissue that body part is comprised of. For an initial scan the DEXA will give baseline information, which is informative; however, the most fascinating piece of the DEXA is the follow up. The reports generated will track progress and changes over time- as a graph, pictures and numerically. With this information you can determine whether or not your program: diet & workout, is yielding the desired results. If it is, then that’s great...science can support your system. If not, then it’s time for a change before too much time is spent going down a path that isn’t supporting your goals!
So here is a little more breakdown of the DEXA Scan:
Each scan lasts ~6-11 minutes. During the scan you’ll lay on the table, still, and the top arm will gradually move from your head, down your body, to your toes. Simultaneously your scan will be generated on the computer screen. With a DEXA scan, you can wear whatever clothes are comfortable- work clothes, workout clothes, dresses, pants, shorts...whatever!
Here are some of the reports generated by the software:
This is the first page which will provide a general summary: This is my most recent DEXA scan results- and tracks my progress from my initial scan 2/8/15 and all the subsequent scans between.
a pictorial of the DEXA Scan which serves as an easy visual (white is bone, blue is lean mass, pink is fat mass)
a graph charting changes in % body fat, and another tracking ebbs and flows of fat mass and lean mass scan after scan
numerical information including full body % body fat, total body mass, tissue mass, fat mass, lean mass, bone mineral content and fat free mass. The numbers will also show the change from the previous scans
information on android (belly) and gynoid (hip and butt) regions which go beyond aesthetics and can serve as indicators of potential health risks
This picture shows a close-up version of some of the changes tracked over time.
This data tracks both the images of the scan serving as a powerful visual for those who are making drastic changes, as well as total body mass, total body fat mass, and total body lean mass and how those numbers have changed both from the baseline scan and from the most recent scan.
Here are some of my comparisons as I prep for my next show. I can compare and contrast to see exactly how I’m shaping up 5 weeks out. Based off the numbers, I have `1 lb more lean mas and 0.2 lbs less fat mass than I had for my last show- I’ll take those changes!
This information allows me to evaluate whether or not I’m on pace to step on stage at my ideal body fat.
Here are a majority of the reports printed out. Not only do the reports generate information on a full body basis- it can hone in in right vs. left balances and imbalances, as well as certain body parts (arms, legs, trunk, android, gynoid) and provide specifics of exactly how much fat mass, lean mass and bone mineral content are in each of those areas...as well as track changes over time!
Both as a competitor and a fitness professional I use this data to track progress. A scale will not give adequate information regarding exactly what is happening in the body. It is time we step away from the scale and don’t allow that to dictate progress! There are much more effective tools available to track results, and if you are serious about making changes to your physique, I highly recommend a DEXA Scan.
Composition ID is located in Washington DC. If you’re interested in learning more and/or scheduling a scan visit www.compositionid.com or email [email protected]
Are you competing in the NPC Capitol Grand Prix August 22?? @composition_id is offering 20% off a single DEXA Scan Body Composition Analysis or Resting Metabolic Rate test for all competitors when booked by 8/22/15 🔸book at www.compositionid.com 🔸use code GRANDPRIX for discount at checkout 🔸email [email protected] if you have questions #compositionid #knowyournumbers #npccapitolgrandprix #NPc #IFBB #figure #fitness #physique #Bodybuilding #Bikini #Marylandnpc #knowledgeispower #DEXA #RMR (at Composition ID)
Got Quads?? #legday #quadzilla #wtsc #homesweethome #whereitallbegan #figure #figureprep #teamironcladphysique #EPathlete #teampromera #chickswholift @girlswithmuscle #girlswithmuscle #fitfam (at Westboro Tennis and Swim Club)
There are a few different aspects of my upbringing that have molded my passion for fitness, both as a competitor and a fitness professional. One of the biggest factors was being immersed in fitness at Westboro Tennis and Swim Club. As a kid I would spend all day every day here during the summers, playing and swimming. When I was 12 I was finally old enough to enter the Junior Fitness Training program where I met with a trainer twice a week and learned the very basics of equipment, exercise selection and programming. From that moment on I've always been a gym rat, dabbling in various aspects of fitness and currently finding my home as a figure athlete and Personal Trainer. My parents are moving from our childhood home in Northboro MA to Albuquerque NM so this is the last weekend I'll be in our hometown and especially in the gym that started it all for me. It's bittersweet to think that for the last 17 years this was always my go to spot when I came home, and this is now my last weekend here 😥 #wtsc #fitness #figure #figureprep #fitfam #memories #homesweethome #back #chickswholift @girlswithmuscle #girlswithmuscle #compositionid #teampromera #EPathlete #teamironcladphysique (at Westboro Tennis and Swim Club)
In life it is important to surround yourself with people who challenge you both physically and intellectually, people who encourage you and support you even on your worst days. Thank you @kpetersen_dc for always motivating me- plus DB pressing 100s is pretty awesome 😊 #shoulders #terps #fittrainers #trainerlife #fitfam #motivation #inspiration