petitefi Week 1: got to start somewhere!

Tested out my conventional pull from the floor to get a number to work off of for the next few weeks. 275lb after almost a year off - I'm alright with it! Be back to 300 in no time #deadlift #Ineednewshoes #StrongerInMySumo #WhoReadsTheseAnyways

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petitefi Everyone from bodybuilders to power lifters to crossfitters (or just them folks that want a tight end!) can benefit from stronger #glutes!

Attempting to rebuild my own #posterior power, I've been tossing in a lot of glute focused #exercises in order to hit those heavy weights again.

Weighted donkey kicks of any variety help with just that but I prefer them on a pendulum. It allows #resistance during both phases of the movement, providing that much more work to that glorious rump. Be sure to really squeeze the glute at the top and to slowly resist the #weight on the way back down to the starting position.

If you've ever had trouble in locking out a #deadlift or squat, big conditioned glutes are what you need! Plus - who doesn't want an ass that makes everyone say "daaaaaaaaaaaam!" Give em a shot

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petitefi Where my strong & gentle, educated & humble, fierce & compassionate, rational & disciplined ladies at? 6d

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petitefi First day of spring constitutes #yoga in the park with my friends who make my heart happy.

Nice balance to powerlifting

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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
  •   lionking_2011 @active.vela 1w
  •   h.koz Great job! It's good to see you back at it 1w
  •   wreckit_tina Yeah of course we still got it! get it girl! @petitefi 1w
  •   yoameezy @claine05 killer!! 1w
  •   persephonepirate just wow 1w
  •   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 1w
  •   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. 6d

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petitefi With so much time away and so much muscle lost, determining weights for working sets has been a guessing game with a surprise result each time.

I can't remember the last time I did any front squats so I worked up to 135lbs and did some sets of 5. Positioning is still all there and apparently so is speed!

Good to know next time I can go heavier #GotToStartSomewhere #GOMD #FrontSquatsForLife

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petitefi Attempting to code websites, researching mixing equipment and navigating government websites....... at least the sun is shining and I don't have pants on 😎 2w

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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

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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.

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petitefi High school was an odd time in my life (as it is for mostly everyone). Mine was spent in a haze of smoke, a pool of liquor and party after party after party. In fact, I don't really remember most of those 4 years all that well as that was exactly what I was attempting to do - be as numb as possible.

You see, I've copped with depression and PTSD stemming from severe situations in my childhood all my life. During my years of 13 - 17, I felt so utterly hopeless, lost and confused that feeling nothing at all was a preferable state of being.

Fortunately for me, I have always had guiding lights in the form of human souls find me in my pain and keep watch over me through the darkness.

This man here is a prime example of such. I met Leo only briefly in the eye of my storm but our bond was so strong, it's lasted beyond years, miles and separations. 12 years later, my former English teacher is still one of my strongest supporters and influencers.

His innocence & wisdom is infectious in his presence. Without him, I dread to imagine where I might still be. I am BEYOND grateful for his love. Fortunate for his friendship and forever indebted to the joy he brings to not only myself, but everyone he's influenced.

What I've come to realize is that life is all about the connections we make with others around us - and in that regard, my life is pretty fucking great!

Make sure to take a moment today to appreciate someone who has loved you - light or dark. #Grateful
  •   dirtydiana85 2w
  •   water2stone Thanks for sharing and good luck in your journey. 2w
  •   cfpjoe Well said 2w
  •   patella_makaio36 Love 2w
  •   alysonalleycat Your early year sound like mine... The human influences that came in and out of my life kept me from giving up. In HS, I went 3 foster homes. My final one...was a gift from God. I am so blessed they found it in their hearts to take me in and show me the lighted path ahead. 2w
  •   hafreezeislands i wanna b a teacher too 2w
  •   wreckit_tina You are an amazing soul. I appreciate you. xoxo @petitefi 2w
  •   taylorcotillaphotography Wanted to share this- I read this article and I counted those people... I know exactly what you mean. Here's the those Heros!!! "Remember this, too: ACE scores don't tally the positive experiences in early life that can help build resilience and protect a child from the effects of trauma. Having a grandparent who loves you, a teacher who understands and believes in you, or a trusted friend you can confide in may mitigate the long-term effects of early trauma" 2w

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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

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petitefi Had a long conversation with a friend tonight about the sexualization of women's bodies in our society today. How the entire world from advertisers down to personal biases demand women to be sexual objects and yet when a woman embraces her own sexuality, she is demonized and discredited. I personally believe this stems from ingrained insecurities enforced to make us believe that there is only so much attention to go around - and worse yet the idea that attention is a substantial and ONLY validation of the self.

A cycle of jealousy and hatred is created all over a completely meaningless ideology.
So in light of the day - here is an ass appreciation post. Because my body is just a body that's not harming anyone. Because I am a female who can be sexual and intelligent and humble and kind and socially aware and validated. Because fuck macho bullshit and female competition. And because squats and tacos

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petitefi ".....that we are free to do anything." Thanks @jimsylviatattoo ! I love them 3mon

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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

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6mon petitefi
Willow Fiorella
petitefi The only women I don't stand behind are the ones who don't stand behind other women. Ya feel me? 6mon

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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.

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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.

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9mon petitefi
Video Fiorella
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


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9mon 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?

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