knardizzi First day back lifting in 2 weeks! 🏻🏻🏻 My shoulder still feels "off" when doing some movements, so I tried to take it easy and keep weight light/moderate. I also made sure to be kind and understanding with myself, knowing that my strength would probably not be where it was 2 weeks ago, focusing instead on good form and only continuing with an exercise as long as it was pain-free. I did moderate incline bench, DB rows, Arnold press (took it SLOW and kept it LIGHT. The movement actually felt much easier and smoother by my last set, which I am taking as a good sign. And it was pain-free!) Then I tried chin-ups and was able to get 5 with great form and no pain. But when I went for a second set, my shoulder felt weird after 3 reps, so I stopped. I moved on to face-pulls and one-arm pull downs and called it a day. Happy I got to the gym and so grateful my shoulder is healing! It's not until your movement is impaired that you really understand what a blessing movement is - especially pain-free movement! 🏻 I am so grateful for my strength and my ability to walk, run, jump, and lift. Hoping my shoulder is feeling 100% by the end of this week, but I will continue to honor my body and lovingly listen to all it tells me until then. 🏻🏻 4d

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knardizzi Workin it out with my #bae! First real workout in two weeks since I have been recovering from a nasty cough and then injured my shoulder by falling down some stairs and catching myself with my arm. So, I have been resting my shoulder and taking it easy this week. It feels much better now, but some movements still feel a tad painful so I modified some movements just to be safe. It feels so great to move my body again! Resting the past two weeks was hard and I found myself feeling so out of sorts not being able to workout as I normally do. Grateful for this beautiful day to enjoy some sun while getting a good sweat sesh in with my boo. Working out with a partner is such a game changer because you get to encourage one another. I definitely would not have pushed as hard if @markstcyr wasn't there! We tackled a #liftweightsfaster workout written by @jillfit and boy oh boy was it killer! Happy Saturday everyone! Hope you're all enjoying some sun as well! 😎🌞 6d

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knardizzi IM SO EXCITED!!!!!! I just got my #unapologeticallystrong fanny pack in the mail!!!! Cannot WAIT to use this ALL THE TIME this summer. Thanks @jensinkler for making these freakin awesome packs!!! 2w

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knardizzi Happy Friday, IG Loves! ️ I felt compelled this morning to share with you a little bit about how I start each day.
What you do after you wake up each each morning sets the tone for the rest of your day, and it is important to be mindful of the thoughts, feelings, and actions we have upon rising, because often these will be the thoughts, feelings, and actions we will continue to repeat for the rest of the day. After my alarm goes off each morning, the first thing I do is thank God/the Universe for another day. I lay in bed and silently say, "Thank you, God, for this day. Thank you for giving me the opportunity to live one more beautiful day," and then I usually lay in bed for five minutes or so before sitting up to meditate. It is so easy and simple, and it really does help set my mood for the day. I find that no matter how tired I may feel, no matter if I feel sick or totally healthy, being grateful for being alive is something I will always treasure. And saying a simple "Thank You," always, always improves my mood.
I encourage you to try it! Stop what you're doing and simply offer up some gratitude for your life today. You are here for one more day for a special reason and purpose whether it may be obvious to you or not. Say "Thank you," and then continue to enjoy your day.
2w

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knardizzi Flexin after 5 days of no exercise. Been battling this silly cough all week and felt like it was best to just rest this week. Hoping to smash some weights tomorrow morning before a long day at work. Glad it's almost the weekend and ready to get back in the gym! 2w

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knardizzi REPOST! Had a blast today shooting a super fun clothing ad in Williamsburg with these BEAUTIFUL ladies! Many thanks to the gorgeous @talicuster for inviting me to be a part of such a fun afternoon! More days like this please, Universe! 😎 2w

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knardizzi Its SHORTZ season! 😎🌞. I can happily say I am proud as HELL of the size of my legs. This is the first time in my adult life that I have not only been happy with how big my legs are but I am proud and excited to show them off. Ever since those awkward teen years I have LAMENTED my thicker legs, always praying, wishing, and hoping they would shrink through endless bouts of running/cardio. Fortunately, that never happened, and I am now at a point where I actually want them to be BIGGER. How freaking cool is that? I now celebrate my strong and muscular legs, and have zero shame or insecurity about their size. I built these babies in the gym through countless squatz, deadlifts, and lunges, and they are strong AF. Endless thanks to @negharfonooni for sharing her story of her love/hate relationship with her legs, and starting the #quadzilla movement for ladies everywhere to embrace their legs for their magnificence and power. If it weren't for you, Neg, I'm not so sure I would feel this way about myself or my legs. So THANK YOU! Thank you for sharing your love for iron, for preaching self-love and acceptance, and teaching ladies everywhere how to #eatliftandbehappy 3w

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knardizzi Feelin fluffy and like I am holding a lot of water this week, so the muscles appear to be hiding. Still wanted to contribute to #FlexFriday so here is a flex while I'm bored at work. TGIF! 3w

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knardizzi Pre-workout + coffee selfie! ️Went to my fav coffee shop around the corner from my apt (#Filtered) this morn and got a regular drip coffee and a croissant. Went back to my apt to pack my bag for the day and as I went to add some cinnamon to my coffee (my usual coffee add-in), I accidentally put #cayenne pepper in it instead! I didn't want to buy another coffee and I really didn't hate the taste, so I drank it anyway. Thinking of @negharfonooni this morning as I finish off my spicy coffee because I know she accidentally has done the same thing before. Here's to spicy coffee, shoulder day, and a kick-ass Friday!!! 3w

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knardizzi #BAS for lunch! My diet has been lacking in good/varied micronutrients over the past few weeks, so this week I am all about the veggies! I made this yummy crunchy salad with ground turkey today. My body is already thanking me and I am all smiles after eating this deliciousness 3w

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knardizzi Just started using #dryshampoo and I am IN LOVE My hair has volume, I don't waste time in the shower washing it, and I don't have to blow it dry or wait for it to air dry. This schtuff is this lazy gurl's new fave! Officially #teamnowash now Was even impressed that it worked its magic after a super extra sweaty #liftweightsfaster workout today! Happy Cinco De Mayo, Loves! 3w

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Valencia Kat Nardizzi
knardizzi Feeling a bit sad that our short run of Attempts On Her Life is already over and I will not get to see these lovely faces everyday anymore. To you beautiful and incredibly talented people - It was a pleasure working with and getting to know you. I hope our artistic paths cross again in the future! @mia_messup @welter0skelter @yomathias 4w
  •   lbambz Such a wonderful group of performers (and people)!! 4w

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knardizzi The gorgeous and INCREDIBLY talented ladies of Attempts On Her Life! You ladies ROCK! I had a blast performing with and getting to know you all! You are all beautiful, talented, weird, and fucking amazing. @lafuni @mia_messup @welter0skelter 4w

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knardizzi Welp, I drank a leeetle too much last night and did not have time to do my crazy heavy and insanely fun deadlift/hammie leg day workout, so I did pretty heavy Deads and then messed around with kettlebells, finishing with 100 swings with a 50 lb KB. My booty is happy, and so I give you a booty pic. 4w

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knardizzi Feelin muscley today! Did a quick back/pulling workout this afternoon because I was short on time. Kept it heavy and I was done in 40 mins. BOOM. Happy #FlexFriday Everyone! 4w
  •   clorkthedork @knardizzi yes PLEASE! 4w
  •   drewgmoore Daang. :) 3w
  •   bchips You look so good!! I miss you SO much! 2w
  •   knardizzi @bchips Awww thanks girl! I MISS YOU TOOOOOO!! How the heck are you?! 2w
  •   bchips @knardizzi great. Just working. And back in school to get my bachelors in hygiene :/ for what reason now that I have a full time job? Not sure lol. But I got a new beau :) and I see you have had a real cute one for quite some time now. So happy life is good for you!! I miss you though :( 2w
  •   knardizzi Aww girl, good for you!!! That is awesome, congrats on getting your bachelors! And that's gunna be challenging with the full time job but so worth it! And yay for a new beau!! I have been seeing pics of him - he is so cute! And thanks - Mark is pretty awesome I miss you a lot, too! I don't currently have plans to visit Tally anytime soon, but you are always welcome to visit me in NYC! 2w
  •   knardizzi @bchips see comment above, lol 2w
  •   bchips Haha I know I've never been up north so I think a trip is definitely due 2w

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knardizzi Heyyyyyy shoulder pump!!! Heavy and high volume shoulder/chest day with a short finisher. Building those #bouldershoulders and so excited to watch them make their appearance with every workout. Also, still perfecting the #catvanbepose 4w

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knardizzi Happy #PumpDay!!! Check out how dirty my back got from doing my barbell hip thrusts on the rubbery floor at my gym. I think it's kinda funny. Had an AWESOME heavy lift sesh including skwatz, hip thrusts, step ups, reverse lungez and a short conditioning finisher. I really just effing LOVE lifting heavy weights! Met a really nice guy at the gym who was legit STARING unapologetically at me as I squatted. He said, "Sorry to stare, I've just seen you deadlift heavy before and wanted to see how much you squat." I was flattered and embarrassed all at once cuz my squats are definitely a work in progress. He then gave me some AWESOME tips which helped my form immensely! So grateful to have made a new friend and improved my form! The gym is such a magical place, I think. We chatted about powerlifting and I really think I will compete one day. Also, here is my first ever #catvanbepose. My baby delts are there, barely making an appearance. Can't wait to see them start to POP with a dialed in diet over the next few months! 4w

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knardizzi #TransformationTuesday The top two pics are from October 2014 and the bottom two are from two days ago (April 2015). I weigh THE SAME in both pics, give or take a pound (136-137 lbs). I am proud of how far I have come! I still have a goal to lose 3 - 4 % more body fat, but I am very excited with what I have accomplished in the past 7 months. Thanks to coaching by the one and only @johnromaniello, I have made huge improvements in my overall attitude towards food (I no longer demonize it or obsess over it), I now love and practice intermittent fasting daily, I am stronger, more confident in myself, and a hell of a lot happier! So excited for where I go from here, and for what I accomplish in the next few months! 1mon
  •   johnromaniello Amazing job. You look great overall, but that difference in legs is unreal. So proud of you :) 1mon
  •   knardizzi Thank YOU, @johnromaniello!! I know right?! I started growing some KWADZZZ!! Lolz. Thanks to your brilliant/evil programming of front skwatz. 1mon
  •   markstcyr So proud 1mon
  •   emerlin789 You truly are my perfect mentor! I'm on the same fitness journey and seeing your posts about squats and deadlifts as I'm doing the same makes me smile You have worked so hard and it shows. You are an inspiration in so many ways! 4w
  •   onephysique Well done Want shoutout? Kik us for info: OneFitnessPage 4w
  •   fitlife.2 Check out my profile for some crazy weight loss results! 4w
  •   remiracle This is so awesome! How tall are you? @knardizzi 2w
  •   knardizzi @remiracle thank you! I am 5' 2" 2w

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knardizzi Check out this funny video I shot with my @markstcyr for @complex! Couples Games: Sexual Charades. Link in my bio. Such a fun day! 1mon

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knardizzi Hungover from one too many drinks after rehearsal so I'm drinking water and coffee and fasting all day today. Enjoying this delicious cold brew NITRO from my absolute favorite coffee shop around the corner from my apartment, #Filtered. It's so rich and satisfying. Here's to a kick ass day despite my hangover. Happy Monday! 1mon

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