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Lauren 😐

@beta_alaurine

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Former gifted child 👎
Codes BETA @drinkondori @flavorpumpclub

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Beyond was so damn good with yall 🥰
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#beyondwonderland #festival #rave #girlswhorave

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Raved a little too hard this year as much as I did during my 1st full year of raving in 2019 😵‍💫🔊

New Year’s resolution for 2026 = slowing down (allegedly) 🤡

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Gained 10lbs post-show? Congrats, you’re human. 🙃 Stop starving yourself. Stop overdoing cardio. Start using systems instead. If you want my exact post-show checklist so you don’t panic next time, Comment ‘REVERSE’ 💌

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There’s a big difference between visualizing your future and overthinking it.

When I first started lifting, I thought 200lbs lean was impossible and honestly too big. Back then I was 170lbs with no ab definition, and even having abs felt out of reach.

That’s the bad kind of visualization, using your imagination to set limits.

Now I’m over 210lbs with ab definition, and it looks nothing like what I pictured.

And that’s the point. Every journey in personal development is like this. You can’t fully predict where the process will take you, but you can choose to keep moving forward.

The good kind of visualization is building an image of yourself that pulls you forward.

The stressing, the what-ifs, and the fake scenarios only hold you back.

Takeaway: picture yourself winning, then take action. The process will always surprise you. 😎

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Life Lately 🌤️🥰🤎🤍🫶🏻

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Staying on track doesn’t mean being a hermit crab at home.

Now I have a simple system that keeps me on track and lets me enjoy my day.

Here’s how I make it work without overthinking food:

1️⃣ I always bring a nutrient dense meal with protein, carbs, fats, and some veggies or fruit. Something like chicken thigh, jasmine rice, sautéed spinach with avocado or cheese.

2️⃣ My sling backpack comes everywhere. It fits everything I need, my meal, keys, wallet, phone, protein bar, and a shaker bottle of water.

3️⃣ I fill up two shakers before I head out because I hate feeling thirsty or flat.

I usually eat before I leave. With that plus my packed food and water, I can be out for 7 to 8 hours and not miss a meal.

Takes just a few minutes to prep.

Saves money.

Keeps me fueled.

Lets me enjoy the day without falling off 👌

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If you’ve ever felt like you’re “too small” to step on stage…

If you’ve doubted whether this path is meant for you…
This is your sign to go all in.

You don’t need the best genetics.
You don’t need 100k followers.
You just need belief in yourself, and the courage to let this journey shape you.

I started with nothing! No a$$, no money (although plz do t go broke competing) no big team, and now I get to lead women like you. Because I know what it feels like to have this passion in you ready to start.

Let’s freakin goooooo!

are you currently competing or thinking of competing?? 👸🏻

#bikiniprep #bodybuildingwomen #womenwholift #npcbikini #fitnessjourney #firstcompetition

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gym hack - bench supported RDLs 💪🏼

save it, try it out, let me know how it feels!

as always, happy training xx deanna

#gymhack #rdls #rdlform #formtips #romaniandeadlift

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It took me 13 years to build this physique.

The photo on the left was taken after 8 years of lifting and tracking my food. I don’t have elite genetics, and the journey was far from perfect.

It took me 6 years of trial and error to get abs.

Now, maintaining them is much easier. I don’t undereat, I do minimal cardio, I enjoy weekly free meals, and I’ve found a balance that works.

Early on, I made the mistake of under-eating for 5 years because I thought being “shredded” meant starving. But over time, I learned what actually works and what really matters.

Also, let’s not overlook the real transformation: the hair.

What changed? 😂

I shaved my chin strap and retired the Johnny Bravo hair lift. Growth comes in many forms.

After coaching hundreds of people from all different ages, backgrounds, body types, and lifestyles, these are the habits that consistently move the needle:

1. Sleep: I aim for 7 to 8 hours. It helps with recovery, energy, and results. Six hours isn’t enough.

2. Hydration: Drinking enough water sharpens focus, reduces cravings, improves digestion, and keeps your energy steady.

3. Self-care: You need time for yourself. Without a few hours each week for training and proper nutrition, you’ll burn out. And no, you don’t have to live on boiled chicken and spinach.

4. Adaptability: Life happens. If I can’t train five days, I train four. If not four, then three. I don’t stop completely. Momentum matters more than perfection.

5. Perspective: You don’t need to freak out over one green bean or a little sauce on your chicken. Get the big things right and the rest becomes easier.

There’s a big difference between looking fit for lifestyle purposes and being a competitive bodybuilding athlete.

The extremes shouldn’t even be compared. The sport demands everything we have during prep. But in the end, it’s worth the challenge.

This journey isn’t about being perfect. It’s about being consistent and focusing on what really makes a difference.

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The reason your chest isn’t growing?
Your shoulders are doing most of the work!

It’s super common on the machine fly, especially as you start to fatigue.

We will lean forward just a little, our shoulders will creep up, and before we know it, our chest is barely in the conversation.

Try these cues out for yourself:

1️⃣ Keep your shoulders down and away from your ears.
2️⃣ Keep your chest puffed up
3️⃣ Focus on bringing your elbows in toward each other instead of your hands.
4️⃣ Smash your biceps into your chest to get a good hard squeeze.

It’s a small shift, but it makes a big difference in how your chest actually engages.

These are the little things I’ve had to work on myself and they’ve helped immensely.

Tag a buddy who wants a gorilla chest but can’t seem to get their shoulders to stop taking over.

I was one of those guys for a long time!

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Struggling to feel your rear delts on this machine?

The traps tend to sneak in and take over for most people.

Try sitting sideways with your chest facing away and pull across your body.

That setup helps put the rear delt in a better stretch which allows people to actually feel the muscle working for the first time.

Save this to try out the next time you go to the gym.

Let me know how it goes!

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