petitefi Where my strong & gentle, educated & humble, fierce & compassionate, rational & disciplined ladies at? 1mon

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petitefi Testing to find a new 1 rep max to go off of today. 235lbs at 140lb body weight after 10 months off.

Guess I still got some of that squat power after all #ImBaaaaaack #Squats #RoadTo300 #RAW
2mon
  •   h.koz Great job! It's good to see you back at it 2mon
  •   wreckit_tina Yeah of course we still got it! get it girl! @petitefi 2mon
  •   yoameezy @claine05 killer!! 2mon
  •   persephonepirate just wow 2mon
  •   petitefi @karunamatata this is the single greatest comment anyone has ever left me. Thank you for being so open with your thoughts and for such a high complement. I could wish for nothing more in my lifetime than to promote positive acceptance of everyone and hope encourage others to be their best selves, whatever those selves may be, internally as well as externally. You are very much appreciated. Thank you 2mon
  •   copperkarat ^truth me told that's the reason we are friends. You've never judged me, made me feel inadequate, or like you were better than me. THAT is your true calling I life girl, you are more influential than you will ever know. 1mon
  •   clifftakeshi Woooow. PAC Div. I love it. 1mon
  •   rachey_hart @marked_ken Erica cannot do this... 1mon

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petitefi Banded leg curls in order to rebuild that squat power!

Everyone seems to think that strength is built by the big lifts and the big lifts alone - not so my friends! In fact, that's really only 20% of the work. Accessory movements (aka bodybuilder movements) are what help build the small muscles necessary to push big loads around and helps increase muscle endurance and hypertrophy.

Throw some GHRs, Reverse Hypers and these guys into your routine after squat/deadlift/oly days and watch your numbers soar! I'm a little weakling at the moment - but not for long Oh and anything booty is ALWAYS powered by Beyonce. Standard.
#HumpForHamstrings #Legs #SquatSecret #FaceDown #CrushYouWithMyThighsGoals
2mon

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2mon petitefi
Normal Fiorella
petitefi Say it again - You are NOT in competition against your girls. Intimate friendship is the most POWERFUL force in the WORLD!

Repeat it. Know it. Live it.
#2getherStronger
2mon

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2mon petitefi
Normal Fiorella
petitefi I'm sure you've all followed my page with certain expectations of content. In the beginning I used this medium to share my personal passions specially geared towards the Heath and Fitness industry. What had started as a simple desire to connect and learn from like minded individuals, blossomed into a experience that grew me as a person beyond what I could imagine. I have been fortunate enough to share my thoughts, dreams, highs / lows and passions with the world and it has been one of the most positive things that has ever happened to me. For that I am forever grateful to all of you!

However, over the course of the past year and in my absence from the Internet, I have spent the greater part of my time exploring the depths of my heart and uncovering my soul. What shined through brighter than ever was the simple fact that I find my greatest joy when I am helping others. In fact, I believe that's why many of you followed me in the beginning - that ingrained passion shone through because it was pure and radiating.
What I have come to realize is that my interest in health and fitness barley scratches the surface of what I wish to pursue in my lifetime. It was simply an outlet for my yearning to positively effect the world around me. A good outlet, mind you, but limited.
So I'm here to reintroduce myself to you. For so long I've been PetiteFi - exercise fanatic, nutrition nerd, gym rat, fitness personality. I am all those things.....but I am also so much more.
If you have any expectations or are only interested in gym tips or food breakdowns, I'd advise you to move on and be well. ️ I'm taking back my Instagram from a "Heath and Fitness" page and turning it back into MY page. No holds barred. No restrictions or themes. No "Fi". Just me. Cassandra Fiorella.

I have a lot to say, a lot more to learn, but most of all I have a lot to give. Stick around if you want to be apart of it. Hi. It's nice to meet you!

#LightUpTheDarkness #DeathCrew
2mon

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petitefi ".....that we are free to do anything." Thanks @jimsylviatattoo ! I love them 5mon

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petitefi What happens when you test your deadlift after an 8 month sabbatical from the gym and you've lost 20lbs?

Your positioning looks like shit but you still manage to pull 325lb off of 4 inches

Strength sticks around longer than you think. You can always get it back Now go lift something
5mon

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6mon petitefi
Normal Fiorella

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petitefi The only women I don't stand behind are the ones who don't stand behind other women. Ya feel me? 7mon

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8mon petitefi
Normal Fiorella
petitefi We all are conductors. Simultaneously collecting energy and spreading it to the world around us.

Be conscious of your effect on the world. Make it pure and positive.
8mon

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petitefi I've made a lot of changes in my life in the past few months. Evaluating your center and exposing your heart has a tendency to do that.

I'm headed down a new road. A better road. One that I fell safe on.

It's easy to place your marker in the sand and declare your place - what's hard is stepping back and looking at it from another view. Just because you once felt one way, does not mean you must ALWAYS align with those thoughts.

If we never look back, we can never move forward and are stalled in eternity.

Take a moment to reevaluate. Are you TRULY happy in your life today? Even if it made you happy yesterday does not mean you shouldn't change for tomorrow.
10mon

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petitefi Dinner in 15 Seconds Flat!

Tossing a whole bird into a crockpot is one of the simplest methods for perfectly cooked chicken meat as well as a great way to start your first homemade bone broth!

Stuff a whole chopped onion (or apple) into the cavity of the bird to help keep it moist

Cover with seasoning! Here I used lemon wedges, basil, thyme, oregano, rosemary and some salt. This is totally modifiable so experiment with flavors!

Perhaps mash up some garlic and tuck it into that slippery bastard

Put a lid on the whole thing

Turn the heat on low and cook for 6 - 8 hours or on high for 4 - 5. You'll know it's done when the meat is falling off the bone.

Voilà! Dinner for two WITH left overs for lunch in less than 10 minutes (or 15 seconds in IG land)

Scrape all that meat off and keep all the cartilage & bone in the pot with the juices for a tasty, gut healing broth - coming up next

Enjoy!
10mon

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10mon petitefi
Normal Fiorella
petitefi I have been loving me som fresh veggie juice these days.

My current favorite is carrot, apple, kale with EXTRA ginger and bee pollen!

Makes me and my tummy smile

What is your favorite liquid elixir?
10mon

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petitefi The best healthy choices....are the ones that suit you. 11mon

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12mon petitefi
Normal Fiorella
  •   ernie_g the way of the peaceful warrior by Dan Millman 10mon
  •   ariannav_ I'm going to start going through this list this weekend. So thankful for your post and everyone's recommendations! 10mon
  •   ovobasedgod Gone Girl or Sharp Objects 9mon
  •   yvan_mardy James and the giant peach 6mon
  •   javierstarks The Fountainhead - Ayn Rand. Peace love, I hope all is well @petitefi. Preparing to launch my non profit for my youth work. Would love to build a mini project with you in days to come! 6mon
  •   wusage_livinnlovin The alchemist 5mon
  •   grizzy204 ^ TRUTH. 3mon
  •   dat_beard_love Ayahuasca In My Blood by Peter Gorman 3mon

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petitefi Moving to San Diego in June and I couldn't be more excited!

Who wants to pick up heavy things and eat all the tacos?
1y
  •   brian_m_a @petitefi Eat Juanitas (Encinitas location) carne asada fries on one of the benches at Swami's, check the surf, run down the beach, hitting each one of the wooden stairways along the way, then get a protein style burger from In-N-Out and go enjoy it on one of the park benches of Carlsbad camp ground. I'm stuck on the East coast and miss San Diego every single day. 5mon
  •   tommyguns619 When will you be in San Diego? 5mon
  •   eelayh Me me pick me! I would love to train with you and I'm in so cal! 3mon
  •   petitefi @eelayh hit me up girl anytime. I'm in university heights/north park area 3mon
  •   ceekayjones You live in my hood now ? Well this just made my night 3mon
  •   javierstarks I haven't forgotten about you, I definitely think of you from time to time!! I hope all is well Fiii, reach out when you can. Would love to catch up! @petitefi3mon
  •   letgoletcourtney Hurry plz. 2mon
  •   primalfitny Yo @petitefi are u in Cali now? If so do you ever travel to the LA area? We would love to have you stop by our box and MMA gym. They're both small but it's a positive place and we're a family 2mon

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petitefi Don't stop pulling. 355lbs straight weight #WESTSIDE 1y

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petitefi How to fix your Snatch

Step 1. Get rid of that nasty stripper booty
1y

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petitefi Am I the only one who finds something inherently wrong with bodybuilding competitions for children? 1y

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