#girlswithmuscle

9,734,124 posts

𝕎𝕆ℝ𝕂𝕆𝕌𝕋 𝕎𝔼𝔻ℕ𝔼𝕊𝔻𝔸𝕐
Credit: @clairepthomas

Happy Wednesday! We are halfway through the week already. We’ve got a bit of a core workout for you with @clairepthomas - aren’t those abs just WOW! Give the workout a go, and tag your friends to try it out too!
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𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗗𝗘𝗘𝗧𝗦:

DRAGON FLAGS
3 Sets | 8-10 reps

BENCH FROG CRUNCHES
2 Sets | 30 reps

BENCH BICYCLE CRUNCHES
2 Sets | 20 reps (10 each side)

STRAIGHT LEG RAISES
2 Sets | 20 reps

KNEE RAISES W/ ARMS STRAIGHT
2 Sets | 7 reps (side, middle side = 1 rep)

SIT UPS W/ LEG RAISED ON BENCH
3 Sets | 10 reps (each side)
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Be proud of your progress you have made so far in your journey, no matter how small or big they may be. Tag someone you’re proud of for the work & dedication they put into improving themselves ❤️
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Head on over to www.expressyou.co.za to fuel your workouts!
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#workoutwednesday #workoutvideo #abs #core #absonfire #coreworkout #abworkout #girlswithmuscle #fitnessjourney #getfit #fitnessvideo #fitforlife #fitnessmotivation #stronger #strongwomen #stronggirls #expressyoucoza

𝕎𝕆ℝ𝕂𝕆𝕌𝕋 𝕎𝔼𝔻ℕ𝔼𝕊𝔻𝔸𝕐 Credit: @clairepthomas Happy Wednesday! We are halfway through the week already. We’ve got a bit of a core workout for you with @clairepthomas - aren’t those abs just WOW! Give the workout a go, and tag your friends to try it out too! • • • 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗗𝗘𝗘𝗧𝗦: DRAGON FLAGS 3 Sets | 8-10 reps BENCH FROG CRUNCHES 2 Sets | 30 reps BENCH BICYCLE CRUNCHES 2 Sets | 20 reps (10 each side) STRAIGHT LEG RAISES 2 Sets | 20 reps KNEE RAISES W/ ARMS STRAIGHT 2 Sets | 7 reps (side, middle side = 1 rep) SIT UPS W/ LEG RAISED ON BENCH 3 Sets | 10 reps (each side) • • • Be proud of your progress you have made so far in your journey, no matter how small or big they may be. Tag someone you’re proud of for the work & dedication they put into improving themselves ❤️ • • • Head on over to www.expressyou.co.za to fuel your workouts! • • • #workoutwednesday #workoutvideo #abs #core #absonfire #coreworkout #abworkout #girlswithmuscle #fitnessjourney #getfit #fitnessvideo #fitforlife #fitnessmotivation #stronger #strongwomen #stronggirls #expressyoucoza - 2 minutes ago

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First day back to the gym now that my extracurriculars are done. Still working 54+ hours a week as a pharmacist. Legs destroyed me. Just finished foam rolling a tight muscle I’ve had in my inner thigh for as long as I can remember for like an hour. Now that I sat down on the comfy couch in the main lobby I’m pretty sure I can’t get up and go to my Jeep I automatically started so it could warm up. Dying. Send help. 💀😅

First day back to the gym now that my extracurriculars are done. Still working 54+ hours a week as a pharmacist. Legs destroyed me. Just finished foam rolling a tight muscle I’ve had in my inner thigh for as long as I can remember for like an hour. Now that I sat down on the comfy couch in the main lobby I’m pretty sure I can’t get up and go to my Jeep I automatically started so it could warm up. Dying. Send help. 💀😅 - 2 minutes ago

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tb; to the land of tomorrow 📖 🌈 #mems

tb; to the land of tomorrow 📖 🌈 #mems - 2 minutes ago

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I’m gonna go sleep for a couple days now 😴😴
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#lyra #lyrahoop #lyralove #lyraflow #aerial #aerialhoop #aerialhoopcombo #aerialhooptricks #girlswithmuscle #girlswithtattoos

I’m gonna go sleep for a couple days now 😴😴 . . . . . . . . . . . #lyra #lyrahoop #lyralove #lyraflow #aerial #aerialhoop #aerialhoopcombo #aerialhooptricks #girlswithmuscle #girlswithtattoos - 4 minutes ago

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Getting it done! 🙌🏼 @crossfit797 
3 rounds
3 Ring Muscle UPS
10 Box Jumps (30”)
5 min rest 
3 rounds 
6 Bar Muscle up
10 Box Jumps (30”) #crossfit #fitness #crossfit797 #macrocounting #ringmuscleup #rmu #barmuscleup #bmu #boxjumps #girlswhocrossfit #crossfitchicks #girlswithmuscle #behappy #behealthy #bethebestyou

Getting it done! 🙌🏼 @crossfit797 3 rounds 3 Ring Muscle UPS 10 Box Jumps (30”) 5 min rest 3 rounds 6 Bar Muscle up 10 Box Jumps (30”) #crossfit #fitness #crossfit797 #macrocounting #ringmuscleup #rmu #barmuscleup #bmu #boxjumps #girlswhocrossfit #crossfitchicks #girlswithmuscle #behappy #behealthy #bethebestyou - 6 minutes ago

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I did some boring stuff today. Is it time for the Arnold yet? 😬 deadlift singles at 295, squat triples at 225. #arnoldclassic2020 .
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 #powerlifting #powerlifter #squatbenchdeadlift #strongwomen #9for9 #sbd #muscle #flex #fit #fitness #igfit  #gym #gymlife #usapl  #training #benchqueen #52kg #girlswhopowerlift #squat #powerathlete #squats #usapowerlifting #meetprep #girlswholift #girlswithmuscle #lift #lifting #deadlift #deadlifts

I did some boring stuff today. Is it time for the Arnold yet? 😬 deadlift singles at 295, squat triples at 225. #arnoldclassic2020 . . . . . . #powerlifting #powerlifter #squatbenchdeadlift #strongwomen #9for9 #sbd #muscle #flex #fit #fitness #igfit #gym #gymlife #usapl #training #benchqueen #52kg #girlswhopowerlift #squat #powerathlete #squats #usapowerlifting #meetprep #girlswholift #girlswithmuscle #lift #lifting #deadlift #deadlifts - 10 minutes ago

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What do you want to see from me in 2020? Taking all the suggestions 💕 credit@luka_metz :@_missbo 
Follow 👉@the_fitnessgirls_motivation 
#fitness #gym #fit #workout #health #bodybuilding #fitfam #fitspo #weightloss #cleaningeating #muscle #excercise #healthyfood #strength #gains #healthyeating #selflove #healthy #flex #shelifts #gainz #iifym #fitnessmodel #fitnesslifestyle #girlswithmuscle #girlswholift #fitchick #glutes

What do you want to see from me in 2020? Taking all the suggestions 💕 credit@luka_metz :@_missbo Follow 👉@the_fitnessgirls_motivation #fitness #gym #fit #workout #health #bodybuilding #fitfam #fitspo #weightloss #cleaningeating #muscle #excercise #healthyfood #strength #gains #healthyeating #selflove #healthy #flex #shelifts #gainz #iifym #fitnessmodel #fitnesslifestyle #girlswithmuscle #girlswholift #fitchick #glutes - 14 minutes ago

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Show Up Consistently and Do the Work 💫 Skulle ta lite Sovmorgon Idag... Gick ju Sådär asså 🤔🤷🏻‍♀️😂 Men fruktansvärt Skönt att Morgoncardion Känns så pass ”Enkel” den Här Veckan hittills 🙏🏻 Det Händer Mycket Nu och Jag Känner hur det Släpper 🔥 #hardworkpaysoff 💪🏻💥 Dags att Ladda Upp för en Arbetsdag med Trappor 🥳😂 med Min Vapendragare 👯‍♀️🤩😍 #teamelitnutrition
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@elitnutrition @officialbetterbodies @betterbodiesnordic #elitnutrition #elitalltheway #elitqueen #officialbetterbodies #betterbodies #betterbodiesnordic #betterbodieslifestyle #fitness #fitnessmom #fitnessgirl #fitnesslife #fitnesslifestyle #lifestyle #livsstil #personligtränare #pt #kostrådgivare #hälsokonsult #hälsocoach #tävlingscoach #coach #ptonline #girlswholift #girlswithmuscle

Show Up Consistently and Do the Work 💫 Skulle ta lite Sovmorgon Idag... Gick ju Sådär asså 🤔🤷🏻‍♀️😂 Men fruktansvärt Skönt att Morgoncardion Känns så pass ”Enkel” den Här Veckan hittills 🙏🏻 Det Händer Mycket Nu och Jag Känner hur det Släpper 🔥 #hardworkpaysoff 💪🏻💥 Dags att Ladda Upp för en Arbetsdag med Trappor 🥳😂 med Min Vapendragare 👯‍♀️🤩😍 #teamelitnutrition _______________________________________ @elitnutrition @officialbetterbodies @betterbodiesnordic #elitnutrition #elitalltheway #elitqueen #officialbetterbodies #betterbodies #betterbodiesnordic #betterbodieslifestyle #fitness #fitnessmom #fitnessgirl #fitnesslife #fitnesslifestyle #lifestyle #livsstil #personligtränare #pt #kostrådgivare #hälsokonsult #hälsocoach #tävlingscoach #coach #ptonline #girlswholift #girlswithmuscle - 15 minutes ago

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Your physical health is a reflection of the promises you have kept or broken with yourself
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How often do people want to loose weight, make more money, spend more time with family, but when you ask them why they aren’t making those steps they start making excuses? .

If you put as much energy into achieving your goals as you do spending time to create excuses you would actually surprise yourself! .

One trick I started doing was instead of saying “I don’t have the time” I replaced it with “it’s not a priority” . 😳 talk about a mindset changer! It makes you sit there and think why am I not making this a priority when I want it so bad and it’s a goal/dream of mine
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We all get the same amount of time in a day. How are you prioritizing your time to reach your goals? There are people who have the same possibilities for excuses as you that are choosing not to give into them!
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Try prioritizing your day around your goals you set for yourself and see how much further you can take your physical and mental growth!
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#iam1stphorm #1stphorm #legionofboom #duespaid #1stphormathletesearch #100to0 #wedothework #mytransphormation #mytransphormationstartstoday #1pathletesearch #mfceo #1stphormlife #phamily #1stphormphamily #75hard #growthmindset #noexcuses #fitmom #fitfam #challengeyourself #bodyunderconstruction #personalgrowth #mindsetiseverything #committobefit #bodybuilding #chooseyourownadventure #bestrongerthanyourexcuses #chickswholift #girlswithtattoos #girlswithmuscle

Your physical health is a reflection of the promises you have kept or broken with yourself . How often do people want to loose weight, make more money, spend more time with family, but when you ask them why they aren’t making those steps they start making excuses? . If you put as much energy into achieving your goals as you do spending time to create excuses you would actually surprise yourself! . One trick I started doing was instead of saying “I don’t have the time” I replaced it with “it’s not a priority” . 😳 talk about a mindset changer! It makes you sit there and think why am I not making this a priority when I want it so bad and it’s a goal/dream of mine . We all get the same amount of time in a day. How are you prioritizing your time to reach your goals? There are people who have the same possibilities for excuses as you that are choosing not to give into them! . Try prioritizing your day around your goals you set for yourself and see how much further you can take your physical and mental growth! . . . . . . . #iam1stphorm #1stphorm #legionofboom #duespaid #1stphormathletesearch #100to0 #wedothework #mytransphormation #mytransphormationstartstoday #1pathletesearch #mfceo #1stphormlife #phamily #1stphormphamily #75hard #growthmindset #noexcuses #fitmom #fitfam #challengeyourself #bodyunderconstruction #personalgrowth #mindsetiseverything #committobefit #bodybuilding #chooseyourownadventure #bestrongerthanyourexcuses #chickswholift #girlswithtattoos #girlswithmuscle - 16 minutes ago

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Getting better at keeping my mid back engaged and not rounding my shoulders to pull myself up. Progress 👌. 1x8 then 4x4.

Getting better at keeping my mid back engaged and not rounding my shoulders to pull myself up. Progress 👌. 1x8 then 4x4. - 16 minutes ago

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"And if i asked you to name all the things that you love, how long would it take for you to name yourself?" - It all starts with you #loveyourselffirst

"And if i asked you to name all the things that you love, how long would it take for you to name yourself?" - It all starts with you #loveyourselffirst - 19 minutes ago

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Well I don’t normally work out with a fresh face of makeup 💄 But I was supposed to have a training first thing & ended up not having it 🤷‍♀️ Week 6 is no joke! Grand pliés are hard enough when you haven’t done them in years, but add in some weights and that’s a whole other level 😯

Well I don’t normally work out with a fresh face of makeup 💄 But I was supposed to have a training first thing & ended up not having it 🤷‍♀️ Week 6 is no joke! Grand pliés are hard enough when you haven’t done them in years, but add in some weights and that’s a whole other level 😯 - 19 minutes ago

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💪🏻🙌🏻@FIT_LOLAMONTEZ🙌🏻💪🏻
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#fitness #glutes #girlswithmuscle #girlswholift #fitchick #fitnessmode#quads #abs #6pack #fit #bodybuilding #gym #motivation #muscle #aesthetic  #physique #strong #motivate #fitnessgoals #fitspo #fitnesswomen

💪🏻🙌🏻@FIT_LOLAMONTEZ 🙌🏻💪🏻 . . . . . . . . . . . . . . #fitness #glutes #girlswithmuscle #girlswholift #fitchick #fitnessmode #quads #abs #6pack #fit #bodybuilding #gym #motivation #muscle #aesthetic #physique #strong #motivate #fitnessgoals #fitspo #fitnesswomen - 20 minutes ago

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Follow 👉@the_fitnessgirls_motivation  Credit @brookemillard
#fitness #gym #fit #workout #health #bodybuilding #fitfam #fitspo #weightloss #cleaningeating #muscle #excercise #healthyfood #strength #gains #healthyeating #selflove #healthy #flex #shelifts #gainz #iifym #fitnessmodel #fitnesslifestyle #girlswithmuscle #girlswholift #fitchick #glutes

Follow 👉@the_fitnessgirls_motivation Credit @brookemillard #fitness #gym #fit #workout #health #bodybuilding #fitfam #fitspo #weightloss #cleaningeating #muscle #excercise #healthyfood #strength #gains #healthyeating #selflove #healthy #flex #shelifts #gainz #iifym #fitnessmodel #fitnesslifestyle #girlswithmuscle #girlswholift #fitchick #glutes - 21 minutes ago

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Keep your Squats low and your Standards high 😄 📷 - @rituparnadhekial .
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#nature #metime #onlyme #sunnyday #throwback #happinesss #happyme #girlswithmuscle #love #fitspiration #healthy #strong #gains #lifestyle #crossfitgirls #health #gymgirls #yoga #fitnessgirls #exercise #goals #strength #gymrat #bodygoals #weightlossjourney #squats #instagood #weightlifting #thisiswhoim #bhfyp

Keep your Squats low and your Standards high 😄 📷 - @rituparnadhekial . . . . . . . . . #nature #metime #onlyme #sunnyday #throwback #happinesss #happyme #girlswithmuscle #love #fitspiration #healthy #strong #gains #lifestyle #crossfitgirls #health #gymgirls #yoga #fitnessgirls #exercise #goals #strength #gymrat #bodygoals #weightlossjourney #squats #instagood #weightlifting #thisiswhoim #bhfyp - 21 minutes ago

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My last several stretch clinics/workshop classes held for F45 members and UCSF at Parnassus was a success! UCSF members, students, and staff; I am almost at full capacity,  just several spots open in my next clinic, I am accommodating in honor of celebrating member appreciation month. 
Reserve your spot today! 
Functional Stretch Clinic Description:
“Join the Functional stretch clinic as Coach Melanie Ortanez (Personal Trainer, Coach, F45 Coach, former Physical Therapy Assistant, and Corrective Exercise Specialist) spend time with you utilizing tools that are ideal to perform before a workout, after a workout, and/or indoor or outdoor physical activities. I will teach you how to properly and safely execute a combination of effective stretching techniques you can do and serves as both as a warm up, cool down, and stretching all in one. These include foam rolling, active isolated stretching, dynamic stretching, and static stretching to maximize strength, maximize performance, improve posture, and prevent any injuries. 
As your strength train muscles become sore and tight, keeping the muscles within normal flexibility parameters will help your musculoskeletal system be more stable, balanced and symmetrical. Poor flexibility will promote compensatory muscle recruitment and imbalances, which lead to biomechanical breakdown during activity. Not having good mobility, stability and flexibility will prevent you from performing exercises such as the back squat, rows, pressing motions, and deadlifts with good mechanics and set you up for injury. Stretching also helps decrease the risk of pulled muscles, joint displacement and torn tendons and ligaments.”

My last several stretch clinics/workshop classes held for F45 members and UCSF at Parnassus was a success! UCSF members, students, and staff; I am almost at full capacity, just several spots open in my next clinic, I am accommodating in honor of celebrating member appreciation month. Reserve your spot today! Functional Stretch Clinic Description: “Join the Functional stretch clinic as Coach Melanie Ortanez (Personal Trainer, Coach, F45 Coach, former Physical Therapy Assistant, and Corrective Exercise Specialist) spend time with you utilizing tools that are ideal to perform before a workout, after a workout, and/or indoor or outdoor physical activities. I will teach you how to properly and safely execute a combination of effective stretching techniques you can do and serves as both as a warm up, cool down, and stretching all in one. These include foam rolling, active isolated stretching, dynamic stretching, and static stretching to maximize strength, maximize performance, improve posture, and prevent any injuries. As your strength train muscles become sore and tight, keeping the muscles within normal flexibility parameters will help your musculoskeletal system be more stable, balanced and symmetrical. Poor flexibility will promote compensatory muscle recruitment and imbalances, which lead to biomechanical breakdown during activity. Not having good mobility, stability and flexibility will prevent you from performing exercises such as the back squat, rows, pressing motions, and deadlifts with good mechanics and set you up for injury. Stretching also helps decrease the risk of pulled muscles, joint displacement and torn tendons and ligaments.” - 23 minutes ago

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Trying out some boots 👢👢while my daughter is shopping 🐴🦄 Too bad I can’t wear boots when I’m training 🤪 I guess sneakers are better after all 🤩😍😘 #fila Remember those LA. Gears btw? Loved those in the 90’s 🥰

Trying out some boots 👢👢while my daughter is shopping 🐴🦄 Too bad I can’t wear boots when I’m training 🤪 I guess sneakers are better after all 🤩😍😘 #fila Remember those LA. Gears btw? Loved those in the 90’s 🥰 - 24 minutes ago

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Guten Morgen 🙌🏼heute ist Bergfest, die Zeit rast. Ich bin bald im Level 27 angekommen 👵🏻. Wie alt seid ihr? Oder jung?😁 schönen Tag 🙏. #bigleg #legday #girlswithabs #fitbody #girlwithbizeps #eatclean  #gymaesthetics  #girlwithbiglegs #cheastgainz #gym #gainz #goals #blonde #girlswholift #girlswithmuscle #muscle #inkedgirls #leggings #workout #gym #legtattoo #shoulderworkout #blondehair #inkedgirls #bodybuilding #healthyfood #healthylifestyle  #tattoo #bizepstraining

Guten Morgen 🙌🏼heute ist Bergfest, die Zeit rast. Ich bin bald im Level 27 angekommen 👵🏻. Wie alt seid ihr? Oder jung?😁 schönen Tag 🙏. #bigleg #legday #girlswithabs #fitbody #girlwithbizeps #eatclean #gymaesthetics #girlwithbiglegs #cheastgainz #gym #gainz #goals #blonde #girlswholift #girlswithmuscle #muscle #inkedgirls #leggings #workout #gym #legtattoo #shoulderworkout #blondehair #inkedgirls #bodybuilding #healthyfood #healthylifestyle #tattoo #bizepstraining - 29 minutes ago

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Don’t worry about me. I’ll just be here. On the floor. Dying. Oh and that’s not the Riccati equation, it’s just day 2 of my @burgenerstrength Training Program 🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️
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@mbslingshot.apparel @mbslingshot

Don’t worry about me. I’ll just be here. On the floor. Dying. Oh and that’s not the Riccati equation, it’s just day 2 of my @burgenerstrength Training Program 🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️ . @mbslingshot.apparel @mbslingshot - 31 minutes ago

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Back♥️💪🔥 #backmuscles #girlswholift #girlswithmuscles #girlswithmuscle #bodybuilding #bodybuilder #bodybuildingmotivation #bodybuilders #fitness #fitnessmodel #fitnessgirl #fitnessbeauty #followforfollowback #followmefollowyou #follow4followback #followmee💋 #followmetoo #indianfitness #indianfitnessblogger #indiangym #indiangymnastics #loveyourbody #beautyandthebeast #workoutroutine #workoutmotivation #workout #personaltrainer #trainerlife #makelove #girlsnight

Back♥️💪🔥 #backmuscles #girlswholift #girlswithmuscles #girlswithmuscle #bodybuilding #bodybuilder #bodybuildingmotivation #bodybuilders #fitness #fitnessmodel #fitnessgirl #fitnessbeauty #followforfollowback #followmefollowyou #follow4followback #followmee 💋 #followmetoo #indianfitness #indianfitnessblogger #indiangym #indiangymnastics #loveyourbody #beautyandthebeast #workoutroutine #workoutmotivation #workout #personaltrainer #trainerlife #makelove #girlsnight - 33 minutes ago

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