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    K R Y S T A L K U T Z
    @beautyandmuscles

Images by beautyandmuscles

Stability Ball Pikes. A great ab and all over body workout. I love it because it requires focus, balance and rhythm. It really contracts the abdominals. This ball is large but I usually use a medium sized stability Ball. I noticed the larger ball helps maintain balance. I did 3 sets of 20 but when I first tried these years ago I started with 3 sets of 5 then 10 reps. Take your time with these!  #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains #gymfails #bodybuildingcom #optimumnutrition #fitwomen #fitnessmodel #exercisevideo  #cleaneating #healthyrecipes #health #motivation #inspiration #videooftheday #beautyandmuscles #healthygirl #abs #protein #workoutvids #nike #abworkouts #fitnessgoals #fitbody @bodybuildingcom
Stability Ball Pikes. A great ab and all over body workout. I love it because it requires focus, balance and rhythm. It really contracts the abdominals. This ball is large but I usually use a medium sized stability Ball. I noticed the larger ball helps maintain balance. I did 3 sets of 20 but when I first tried these years ago I started with 3 sets of 5 then 10 reps. Take your time with these! #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #gymfails  #bodybuildingcom  #optimumnutrition  #fitwomen  #fitnessmodel  #exercisevideo  #cleaneating  #healthyrecipes  #health  #motivation  #inspiration  #videooftheday  #beautyandmuscles  #healthygirl  #abs  #protein  #workoutvids  #nike  #abworkouts  #fitnessgoals  #fitbody  @bodybuildingcom
I am new to doing pistol squats. I have attempted in the past but just never had a huge desire to master them. I decided to try some today and figured I would make it much easier by using a stability ball for extra balance/support. This is a great way to build the strength to do them with ease. Try it out. 3-4 sets of 5-10 reps on each leg. Take your time!  #pistolsquats #legday #legworkout #fitspo #fitfam #fitness #fit #instafit #gym #workout #videooftheday #beachbody #bodybuilding #bodybuildingcom #fitwomen #fitnessmodel #eatclean  #cleaneating  #motivation #inspiration #workoutvideo #beautyandmuscles #optimumnutrition #protein #gymworkouts #fitsporation #nike #fitnessgoals #sundayworkout
I am new to doing pistol squats. I have attempted in the past but just never had a huge desire to master them. I decided to try some today and figured I would make it much easier by using a stability ball for extra balance/support. This is a great way to build the strength to do them with ease. Try it out. 3-4 sets of 5-10 reps on each leg. Take your time! #pistolsquats  #legday  #legworkout  #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #videooftheday  #beachbody  #bodybuilding  #bodybuildingcom  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #motivation  #inspiration  #workoutvideo  #beautyandmuscles  #optimumnutrition  #protein  #gymworkouts  #fitsporation  #nike  #fitnessgoals  #sundayworkout 
Week 7 Challenge: My Cardio Secret! I hate cardio with a burning passion, which is why I opt for HIIT Cardio. I do 20 minutes total after warming my muscles up with a power walk for 5 minutes. I set the treadmill to the fastest speed I can sprint (today it was 11.5 mph) and I sprint that for 30 seconds and then jump to the sides and catch my breath for 60 seconds then repeat this process for the entire 20 minute duration. This form of cardio helps your body naturally produce ridiculous amount of hgh and keeps you in a fat burning stage for over 24 hours. It should only be done every other day due to the intensity and toll it takes on your body. #250kchallenge @optimumnutrition @bodybuildingcom #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains #beachbody #bodybuilding #yoga #fitwomen #fitnessmodel #eatclean  #cleaneating #healthyrecipes #health #motivation #inspiration #picoftheday #beautyandmuscles #healthygirl #abs #protein #workouts #fitsporation #nike #hiitcardio #fitnessgoals
Week 7 Challenge: My Cardio Secret! I hate cardio with a burning passion, which is why I opt for HIIT Cardio. I do 20 minutes total after warming my muscles up with a power walk for 5 minutes. I set the treadmill to the fastest speed I can sprint (today it was 11.5 mph) and I sprint that for 30 seconds and then jump to the sides and catch my breath for 60 seconds then repeat this process for the entire 20 minute duration. This form of cardio helps your body naturally produce ridiculous amount of hgh and keeps you in a fat burning stage for over 24 hours. It should only be done every other day due to the intensity and toll it takes on your body. #250kchallenge  @optimumnutrition @bodybuildingcom #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #beachbody  #bodybuilding  #yoga  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #healthyrecipes  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #healthygirl  #abs  #protein  #workouts  #fitsporation  #nike  #hiitcardio  #fitnessgoals 
Met this awesome gal who is so sweet and I absolutely loved every minute with her today and loved the way her hair turned out too!  #instabeauty #beautyrevolution #hair #beautiful #beauty #skincare #skin #makeup #makeupartist  #pdxhair #westlinnhair #portlandhair #lashes #pdxhairstylist #balayage #haircut #curls #womenshair  #fashionhair #haircolor #hairstyle #fashion #fashionable #fashionforward #highlights #hairlove #lorealprous #beautyandmuscles @GetMeKrystalized @AmericanSalon @ModernSalon @lorealprous
Met this awesome gal who is so sweet and I absolutely loved every minute with her today and loved the way her hair turned out too! #instabeauty  #beautyrevolution  #hair  #beautiful  #beauty  #skincare  #skin  #makeup  #makeupartist  #pdxhair  #westlinnhair  #portlandhair  #lashes  #pdxhairstylist  #balayage  #haircut  #curls  #womenshair  #fashionhair  #haircolor  #hairstyle  #fashion  #fashionable  #fashionforward  #highlights  #hairlove  #lorealprous  #beautyandmuscles  @GetMeKrystalized @AmericanSalon @ModernSalon @lorealprous
Some fun I had while almost getting lost in all this hair today! So much hair and so much fun!!! #instabeauty #beautyrevolution #hair #beautiful #beauty #skincare #skin #makeup #makeupartist  #pdxhair #westlinnhair #portlandhair #lashes #pdxhairstylist #balayage #haircut #curls #womenshair  #fashionhair #haircolor #hairstyle #fashion #fashionable #fashionforward #highlights #hairlove #lorealprous #beautyandmuscles @GetMeKrystalized @AmericanSalon @ModernSalon
Some fun I had while almost getting lost in all this hair today! So much hair and so much fun!!! #instabeauty  #beautyrevolution  #hair  #beautiful  #beauty  #skincare  #skin  #makeup  #makeupartist  #pdxhair  #westlinnhair  #portlandhair  #lashes  #pdxhairstylist  #balayage  #haircut  #curls  #womenshair  #fashionhair  #haircolor  #hairstyle  #fashion  #fashionable  #fashionforward  #highlights  #hairlove  #lorealprous  #beautyandmuscles  @GetMeKrystalized @AmericanSalon @ModernSalon
I know how it feels to be in search of a new stylist and afraid of trusting someone new with your hair. My goal is to ease those worries by assuring you of what I am comfortable with offering you as your beauty service provider. My goal is success with your hair and your happiness and nothing less! #lorealprofessional #lorealprous #hairstylist #hairartist #beautician #beauty #portlandhairstylist #portlandhair #pdxhairstylist #pdxhair #westlinnhair #westlinnhairsalon #ensemblesalon #pureologyproducts #surfaceproducts #portlandoregon #westlinn #balayage #blondes #brunettes #haircolortrends
I know how it feels to be in search of a new stylist and afraid of trusting someone new with your hair. My goal is to ease those worries by assuring you of what I am comfortable with offering you as your beauty service provider. My goal is success with your hair and your happiness and nothing less! #lorealprofessional  #lorealprous  #hairstylist  #hairartist  #beautician  #beauty  #portlandhairstylist  #portlandhair  #pdxhairstylist  #pdxhair  #westlinnhair  #westlinnhairsalon  #ensemblesalon  #pureologyproducts  #surfaceproducts  #portlandoregon  #westlinn  #balayage  #blondes  #brunettes  #haircolortrends 
Loving this beautiful bright and white blonde I was privileged to do today! This is lovely hair for a lovely woman inside and out! #beautiful #beautywithin #makeover #platinum #blonde #platinumblondehair #healthyhair #lorealprous #lorealprofessional #ensemblesalon #westlinnhair #pdxhair #health #beauty #salonemotions #beautyandmuscles @lorealprous @salonemotion @ensemblesalon
Week 6 Challenge: Post your 6 week progress photo. Not the best quality/lighting but I have made some progress I think lol! @bodybuildingcom @optimumnutrition #250kchallenge #week6 #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains #bikini👙 #bodybuildingcom #yoga #fitwomen #fitnessmodel #eatclean  #cleaneating #optimumnutrition #health #motivation #inspiration #picoftheday #beautyandmuscles #healthygirl #abs #protein #workouts #fitsporation #nike  #progresspic
Week 6 Challenge: Post your 6 week progress photo. Not the best quality/lighting but I have made some progress I think lol! @bodybuildingcom @optimumnutrition #250kchallenge  #week6  #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #bikini 👙 #bodybuildingcom  #yoga  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #optimumnutrition  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #healthygirl  #abs  #protein  #workouts  #fitsporation  #nike  #progresspic 
Been working hard all week at work and in the gym. Working out and eating clean when you'd much rather veg out and eat pizza and chocolate... It's called discipline and determination. Stay strong and persevere. It's not easy but it's worth it. Be proud of your hard work. Success builds confidence!  #fitspo #fitfam #fitness #fit #instafit #gymselfies #workout #gains #beachbody #bodybuilding #yoga #fitwomen #fitnessmodel #eatclean  #cleaneating #healthyrecipes #health #motivation #inspiration #picoftheday #beautyandmuscles #healthygirl #abs #protein #workouts #fitsporation #bodygoals💪 #flexfriday💪 #fitnessgoals #fitbody @nikewomen @bodybuildingcom
Been working hard all week at work and in the gym. Working out and eating clean when you'd much rather veg out and eat pizza and chocolate... It's called discipline and determination. Stay strong and persevere. It's not easy but it's worth it. Be proud of your hard work. Success builds confidence! #fitspo  #fitfam  #fitness  #fit  #instafit  #gymselfies  #workout  #gains  #beachbody  #bodybuilding  #yoga  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #healthyrecipes  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #healthygirl  #abs  #protein  #workouts  #fitsporation  #bodygoals 💪 #flexfriday 💪 #fitnessgoals  #fitbody  @nikewomen @bodybuildingcom
Week 5 Challenge: My usual breakfast is 2 fried eggs with some low sugar organic ketchup, 2 slices of sprouted wheat toast topped with a thin layer of butter spread and a light drizzle of honey.  This is an occasional option when I want to change it up and feel like I'm having a cheat meal without the guilt. French Toast Hack. 330 calories, 27g carbs, 16g fat, 21g protein, 8g fiber, 2g sugar. Used 3 pieces of bread, 2 whole eggs, 1/2 teaspoon of cinnamon and topped with a 1/2 tablespoon of butter spread and 2 tablespoons of sugar free syrup. @optimumnutrition @bodybuildingcom #250kchallenge #foodhack #healthybreakfast #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains  #bodybuilding #fitwomen #fitnessmodel #eatclean  #cleaneating #healthyrecipes #health #motivation #inspiration #picoftheday #beautyandmuscles #healthygirl #abs #protein #workouts #fitsporation #fitnessgoals #fitfoods
Week 5 Challenge: My usual breakfast is 2 fried eggs with some low sugar organic ketchup, 2 slices of sprouted wheat toast topped with a thin layer of butter spread and a light drizzle of honey. This is an occasional option when I want to change it up and feel like I'm having a cheat meal without the guilt. French Toast Hack. 330 calories, 27g carbs, 16g fat, 21g protein, 8g fiber, 2g sugar. Used 3 pieces of bread, 2 whole eggs, 1/2 teaspoon of cinnamon and topped with a 1/2 tablespoon of butter spread and 2 tablespoons of sugar free syrup. @optimumnutrition @bodybuildingcom #250kchallenge  #foodhack  #healthybreakfast  #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #bodybuilding  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #healthyrecipes  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #healthygirl  #abs  #protein  #workouts  #fitsporation  #fitnessgoals  #fitfoods 
One thing I have to have every morning to feel complete! My coffee! This cup reminds me to start the day feeling strong and beautiful! Get yours at my online store. https://teespring.com/stores/beauty-and-muscles #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains #beachbody #bodybuilding #yoga #fitwomen #fitnessmodel #eatclean  #workouttanks #healthyrecipes #health #motivation #inspiration #picoftheday #beautyandmuscles #fitnessclothing #abs #protein #workouts #fitsporation #nike #coffee #fitnessgoals #fitbody
One thing I have to have every morning to feel complete! My coffee! This cup reminds me to start the day feeling strong and beautiful! Get yours at my online store. https://teespring.com/stores/beauty-and-muscles #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #beachbody  #bodybuilding  #yoga  #fitwomen  #fitnessmodel  #eatclean  #workouttanks  #healthyrecipes  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #fitnessclothing  #abs  #protein  #workouts  #fitsporation  #nike  #coffee  #fitnessgoals  #fitbody 
I've been committed to the Transformation Challenge for over 4 weeks now. One of the hardest things is smelling all of the delicious food my coworkers are eating. My sense of smell has intensified. Some coworkers have even offered me a bite and I've learned to immediately just say no. It takes any possibility out of the question right away! #fitspo #fitfam #fitness #fit #instafit #gym #workout #gains #beachbody #bodybuilding #yoga #fitwomen #fitnessmodel #eatclean  #cleaneating #flexfriday #health #motivation #inspiration #picoftheday #beautyandmuscles #optimumnutrition #abs #protein #workouts #fitsporation #nike #bodybuildingcom #fitnessgoals #fitbody @bodybuildingcom
I've been committed to the Transformation Challenge for over 4 weeks now. One of the hardest things is smelling all of the delicious food my coworkers are eating. My sense of smell has intensified. Some coworkers have even offered me a bite and I've learned to immediately just say no. It takes any possibility out of the question right away! #fitspo  #fitfam  #fitness  #fit  #instafit  #gym  #workout  #gains  #beachbody  #bodybuilding  #yoga  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #flexfriday  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #optimumnutrition  #abs  #protein  #workouts  #fitsporation  #nike  #bodybuildingcom  #fitnessgoals  #fitbody  @bodybuildingcom
Week 4 Challenge for the Bodybuilding.com and Optimum Nutrition #250kchallenge! Some of my favorite leg/glute exercises! 1) High Box Step-ups: I do 10-15 each leg. 2) Reverse Weighted Lunges: I do 10-15 each leg. 3) Reverse GHD Extensions: I like to do at least 4 sets of 25. @bodybuildingcom @optimumnutrition #bodybuildingcom #optimumnutrition #fitspo #fitfam #fitness #fit #gym #workout #gains #beachbody #bodybuilding #fitwomen #fitnessmodel #eatclean  #cleaneating #bootyworkout #health #motivation #inspiration #picoftheday #beautyandmuscles #healthygirl #legday #protein #workouts #fitsporation #nike #fitnessgoals #fitbody
Week 4 Challenge for the Bodybuilding.com and Optimum Nutrition #250kchallenge ! Some of my favorite leg/glute exercises! 1) High Box Step-ups: I do 10-15 each leg. 2) Reverse Weighted Lunges: I do 10-15 each leg. 3) Reverse GHD Extensions: I like to do at least 4 sets of 25. @bodybuildingcom @optimumnutrition #bodybuildingcom  #optimumnutrition  #fitspo  #fitfam  #fitness  #fit  #gym  #workout  #gains  #beachbody  #bodybuilding  #fitwomen  #fitnessmodel  #eatclean  #cleaneating  #bootyworkout  #health  #motivation  #inspiration  #picoftheday  #beautyandmuscles  #healthygirl  #legday  #protein  #workouts  #fitsporation  #nike  #fitnessgoals  #fitbody 
Thank you so much @bodybuildingcom & @optimumnutrition for these awesome supplements! I can't believe I won the #2ndweekchallenge within the #250kchallenge. Feeling very grateful, excited, and blessed! 8 more weeks to #transform #bodybuildingcom #optimumnutrition #bbcomswag #fitness #health #supplements #proteinpowder #bcaas #preworkout #shakercup #transformationchallenge #250k