INSTAGRAM: FOREVERFIT22

I SPY STRIATION! 😍👍 #flexfriday while lifting… Does that...

Tue, 19 Feb 2013 15:25:47 -0500

I SPY STRIATION! 😍👍 #flexfriday while lifting… Does that even count?! Lol. I did a full body workout today just to shock my system because I normally have a split schedule; pictured is bent over flys (at a 45 degree angle).. Grow shoulders GROW! 💪 Anyway… whatcha waiting for? GO WORKOUT! 💢👊 #bodybuilding #fit #fitspo #fitness #figureprep #health #healthy #fnf #flagnorfail #holdstrong #liftheavyshit #neversettle #bodybuilder #striation #shoulders #traps #delts #getstronger #muscles #muscular #liftheavy #trainhard #trainangry #lafitness #buildyourbody #progresspic #gym #workout #weighttraining

OMG 😍 SO delicious. Cook the egg whites and let them cool (I...

Tue, 19 Feb 2013 15:25:32 -0500

OMG 😍 SO delicious. Cook the egg whites and let them cool (I prefer my egg whites room temp rather than hot) and add a tbsp of almond butter and a few little blackberries 👌 it’s seriously like a clean version of pb&j… Except more like ab&j 😜 don’t knock it till you TRY IT! Anyone else out there ever try this combo?! I’m addicted lol #almondbutter #eggwhites #foodporn #cleaneats #cleanfood #cleanmeal #bodybuilder #bodybuilding #bodybuildingmeals #nutrition #eatclean #eattogrow #foodisfuel #workout #fit #fitness #health #healthy #figureprep #cleaneating #contestprep #delicious #eggporn #fitspo #shedthefat #ketosis #ketomeal #ketofood #weighttraining #fuelyourbody

😜 totally leaving the bike next to my bed. No effing excuses. If...

Tue, 19 Feb 2013 15:24:47 -0500

😜 totally leaving the bike next to my bed. No effing excuses. If you don’t have the time, you must MAKE the time. Get up and get shit DONE! 👊💢 I’ll be lifting in the evenings. Gonna hop on the bike now since this snow is like 4 feet high 😳 they haven’t even plowed the streets yet lol. Later I’ll go grab my free weights and try to work with the equipment I have at home and do some shoulders and back 💪😊 hope everyone is having an awesomeee weekend! NOW GO WORKOUT! #bodybuilding #bodybuilder #ihatecardio #spinbike #cardio #getripped #leanout #contestprep #figureprep #fitness #fitspo #flagnorfail #neversettle #fastedcardio #muscles #leanoutphase #noexcuses #getshitdone #morningcardio #allkindzofgains #heartrate #hiit #intervaltraining #weightloss #goodbyefat #motivation #fitspiration #fit

“Iron Never Lies.” There’s a lot of truth...

Sun, 09 Dec 2012 23:46:38 -0500

“Iron Never Lies.” There’s a lot of truth within that phrase! 💪 sorry for the lack of posts :( crazy busy week after the hurricane. Back on track though! Looking to put on more muscle mass but also lower my body fat % a bit :) these pics are from a few weeks ago. Hope everyone is having an awesome week!!! New month, new goals- YOU GOT THIS!
#figure #holdstrong #flagnorfail #fnf #battletested #neversettle #bodybuilding #fit #fitspo #fitness #triceps #muscles #buildmuscle #ironneverlies #health #healthy #instafit #passion #liftheavy #trainmean #trainhard #weighttraining #progress #progresspic #random #back #allkindsofgains #liftheavyshit #strong #delts

Went to watch my first bodybuilding competition today (wish I...

Sun, 09 Dec 2012 23:46:26 -0500

Went to *watch* my first bodybuilding competition today (wish I was IN it haha) but I got a tonnn of free samples! It was the NPC Eastern USA National Qualifiers :) it was amazing and made me want to compete in Figure 10x more than I already do! Congrats to everyone that participated!!!!! 👍 I can’t wait until the day I am able to get on that stage. #bodybuilding #bodybuilder #physique #figure #figureprep #fitness #contestprep #bodybuildingcompetition #npc #npc2012 #2012npc #npceastern #npceasternusa #supplements #figurecompetition #fitspo #passion #weighttraining #strength #liftheavy #shredded #ripped #muscular #muscles #dedication #everydamnday #health #healthy #eatclean

@flagnorfail beenie ❤ so yesterday was #squaterday for me! Did a...

Sun, 09 Dec 2012 23:46:07 -0500

@flagnorfail beenie ❤ so yesterday was #squaterday for me! Did a TON of squats; front, regular, wide, narrow, ass to grass- everything! REMEMBER- it doesn’t count as a squat unless it’s equal to- or better yet- below parallel! Just make sure your form is correct to avoid injury. Don’t half-ass your squats, people! Anyway I hope everyone is having a great weekend! I know those of you who are also in college are probably stressed over finals just like I am lol BUT you know what’s a good stress reliever? LIFTING SOME HEAVY SHIT!!! Lol… Give yourself a break from the books and MAKE the time to go workout! You won’t regret it. 💪😁 #flagnorfail #fit #battletested #bodybuilding #fitspo #fnf #fitness #figureprep #contestprep #workout #workhustlekill #hustleharder #neversettle #weighttraining #liftheavyshit #leanout #gym #fnfnation #justdoit #finals #trainmean #getlean #muscles #legday #asstograss #squats #quadzilla #holdstrong #lafitness

ala-avo: I love you. Be my wife. I think this is my goal. Fuck...

Sun, 09 Dec 2012 23:38:20 -0500

ala-avo:

I love you. Be my wife. I think this is my goal. Fuck anyone that has a negative comment. I’ll put you in a rear naked choke. Kthnx
#danalinnbailey

DANA LINN BAILEY. Perfection. Goal Physique right here. Figure competition June 2013.

💪 WORK HUSTLE KILL 💪 About to go kill my lower body. I shall not...

Fri, 07 Sep 2012 20:59:02 -0400

💪 WORK HUSTLE KILL 💪
About to go kill my lower body. I shall not flag nor fail 💀 NEVER SETTLE! @flagnorfail #workhustlekill #flagnorfail #fit #fitspo #fitness #bodybuilding #danalinnbailey #robbailey #neversettle #tryandholdmeback #muscles #muscle #traps #legday #shoulders #fitspiration #health #healthy #gym #weightloss #weighttraining #liftheavy #lifting #lafitness #getlean #competitionprep #preworkout #passion (Taken with Instagram)

😍 SO delicious. Protein pancakes are made by mixing 3 egg...

Mon, 03 Sep 2012 20:30:00 -0400

😍 SO delicious. Protein pancakes are made by mixing 3 egg whites, 1 scoop of sunwarrior protein powder, 2 tbsp uncooked oats, 1 packet of stevia, AND 2 large handfuls of spinach! You won’t even taste it! Blend it, pour it in a pan, and cook it like you would a normal pancake. When it’s done, take 1 tbsp of almond butter and spread it evenly on top, put a handful if blueberries in the middle and roll it up! It tastes really good when it’s cooled down! It’s like a soft cookie :) and you’re getting your protein, carbs, and healthy fats! 💪 Try it! 😊 #health #healthy #healthfood #paleo #bodybuilding #muscle #eatclean #cleaneating #cleanbreakfast #cleanfood #nutrition #trainmean #fitness #fitspo #fitspiration #proteinpancakes #proteinpancake #protein #eggs #almondbutter #blueberries (Taken with Instagram)

Lmao I cannot even deal with the conversations with this...

Mon, 03 Sep 2012 20:28:24 -0400

Lmao I cannot even deal with the conversations with this guy… He ALWAYS jokes around about how muscular he looks, and this convo just made me laugh so I thought I would share! p.s.- please realize that is a JOKE, so please don’t get offended if you’re religious! #fitnessjokes #muscles #veins #funny #joking #jk #notserious #lol #bodybuilding #fitness #gym #triceps #biceps #workout #weighttraining (Taken with Instagram)

Not flexing… Getting there slowly but surely! :) #fitness...

Mon, 03 Sep 2012 20:15:23 -0400

Not flexing… Getting there slowly but surely! :) #fitness #fitspo #fitspiration #workout #liftweights #weighttraining #weighttrain #weights #progress #motivation #dedication #trainhard #trainmean #muscle #muscles #bicep #eatclean #paleo #prep #bodybuilding #passion (Taken with Instagram)

Killed my upper body today with pullups! I pushed myself to do...

Mon, 03 Sep 2012 20:15:02 -0400

Killed my upper body today with pullups! I pushed myself to do as many as I could on all 4 grips! Oh man it was so tough but my gym playlist got me through it! 😜 It’s fun to challenge yourself and see how many you can do! The more you practice, the better you will get! Each time you go to the gym, you’re getting stronger! Make every day count- and if you skip a day it’s not the end of the world- just work twice as hard the following day :) your improvements and hard work will show over time- keep pushing you guys! 😊👍 #nofilter #pullup #pullups #shoulders #biceps #triceps #forearms #gym #workout #lafitness #trainmean #justdoit #back #muscles #fitspiration #fitness #fit #health #healthy #weighttraining #everydamnday #nopainnogain #progress (Taken with Instagram)

The best things in life are the ones your work hard for!...

Mon, 03 Sep 2012 20:14:52 -0400

The best things in life are the ones your work hard for! Don’t get discouraged if you are not seeing results as quickly as you’d like! Don’t give up- it takes time to change your body… If you are working out and eating clean regularly, you WILL see results! Consistency is key. Eat clean and train mean! 🍎💪 #fitspo #fitness #fitspiration #motivation #gym #dedication #muscle #bodybuilding #toned #trainmean #eatclean #getlean #lifting #weighttraining #weightloss #progress #keeppushing (Taken with Instagram)

Loveeee working out my lower body! Tried to really hit every...

Mon, 03 Sep 2012 20:14:35 -0400

Loveeee working out my lower body! Tried to really hit every lower body muscle group tonight! Hope everyone had a fantastic workout… And if you didn’t get to today- go kick some ass tomorrow at the gym or at home! 💢👊 #legs #quads #calves #glutes #bodybuilding #hamstrings #fitspo #fitness #fitspiration #workout #weighttraining #weightloss #hiit #intervaltraining #cardio #health #healthy #gym #lafitness #lifting #trainhard #trainmean #getlean #toned #squats #deadlifts #legpress (Taken with Instagram)

😁 2 month shoulder progress! Besides going from ghostly white to...

Mon, 03 Sep 2012 20:14:16 -0400

😁 2 month shoulder progress! Besides going from ghostly white to normal looking 😜 Definitely starting to round out my shoulders more! Super stoked about this! I can’t wait to see what another few months will bring… I need to start doing more cardio! What is everyone’s favorite form of cardio? I love HIIT! 👍 hope everyone has a killer workout today! #progress #bodybuilding #prep #fit #fitness #fitsp #fitspiration #trainmean #trainhard #liftheavy #weighttraining #lift #lifting #beastmode #dedication #motivation #youcandoit #justdoit #everydamnday #healthy #health #progressshot #shoulders #traps #toned #gettingthere (Taken with Instagram)

Mmm clean breakfast! 4 egg whites, 1 whole egg, 2 cups of...

Mon, 03 Sep 2012 20:14:03 -0400

Mmm clean breakfast! 4 egg whites, 1 whole egg, 2 cups of spinach (1/2 cup after it’s steamed), 1 medium fresh tomato (diced), and 1 tbsp of nutritional yeast! 👌 #eatclean #cleaneats #cleanfood #health #cleaneating #healthy #healthybreakfast #eggs #spinach #fit #fitness #fitspo #fitspiration #fitfluential #leanout #cuttingphase #trainmean #trainhard #abs #muscle #toned #progress #protein #dedication #motivation #paleo #bodybuilding #paleomg #passion (Taken with Instagram)

Seeing more definition!!!! Finally… My calves were always...

Mon, 03 Sep 2012 20:13:52 -0400

Seeing more definition!!!! Finally… My calves were always non-existent so I’m proud of these little baby ones I got going! Haha 😜 #fit #fitspo #fitness #fitfluential #health #healthy #weightloss #loseweight #passion #progress #progresspic #progresspicture #lululemon #quads #deadlifts #squats #muscle #buildmuscle #bodybuilding #grow #legs #prep (Taken with Instagram)

Hey :) I think you're blog is great, inspiring people to be healthy. I'm really interested in the clean eating regime and wondered if I could ask you a few things about it. Living in the UK, products such as Ezekiel aren't available and I wondered if this alternative was any good? There's a product called 'Waitrose Wholemeal Pitta Bread' and it's ingredients are: Wholemeal Wheat Flour, Water, Soya Flour, Yeast and Salt. It's nearly impossible to find something without salt in here!! Thanks :)

Mon, 03 Sep 2012 10:00:00 -0400

Hey! Eating clean simple means avoiding all or most processed foods. Salt will bloat you, so you really want to try to avoid it. Wheat is really not good for us! Watch this video, it is SO good and explains it so well.

http://www.youtube.com/watch?v=Psnn9ttL6A0

You want to eat vegetables, lean meats, fruit, and seeds and nuts- these are all things that are natural and will help you become healthier! Here is a grocery list of what I would buy:

Proteins

Boneless, Skinless Chicken Breast, Tuna (water packed), Fish (tilapia, shrimp, cod, halibut, and on occasion salmon and sea bass), Protein Powder (lactose free), Egg Whites or Eggs, Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs * I DON’T EAT WHEAT!

Oatmeal (Old Fashioned or Quick Oats), Quinoa, Sweet Potatoes (Yams), Oat Bran Cereal (watch sugar, less than 6 grams), Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh if possible)

Green Leafy Lettuce (spinach, kale), Broccoli, Asparagus, String Beans, Spinach, Bell Peppers, Brussels Sprouts, Cauliflower, Celery, Mushrooms, Cabbage, Sprouts, Cucumber, Green or Red Pepper, Onions, Garlic, Tomatoes, Zucchini, Squash, Spaghetti Squash, Pumpkin

Fruit

Berries (blueberries and raspberries), Lemons or Limes, Grapefruit, Apples, Dates, Grapes, Oranges, Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar), No dried fruits, including raisins (loaded with sugar)

Healthy Fats

Natural Style or Organic Almonds Butter (or peanut butter), Olive Oil or Safflower Oil, Almonds, Flaxseed Oil, Avocado

I follow the “PALEO” lifestyle- which, in simple terms, is also called the “caveman diet.” I found this article that explains it really well:

I eat “real” food — fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important — I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” — I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy — it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

So that’s how I personally eat, I DO add in grains occasionally- like sweet potatoes, oatmeal, and quinoa. BUT THAT’S IT! I get my carbs from vegetables, my protein from lean meats, and my fats from almonds, avocados, and coconut oil. I don’t consume dairy because I’m a bit lactose intolerant, but I will have almond milk or coconut milk from time to time. Hope this helped!

you look absolutely amazing and your inspiring me to get back in the gym!! :) keep it up girl! xx

Mon, 03 Sep 2012 09:28:47 -0400

Aww thank you so much- that means a lot and I’m so glad I could help! :)

i've been doing so well but had a really bad day today with food. i've just pigged out on really unhealthy things and feel so guilty about it

Mon, 03 Sep 2012 09:28:18 -0400

It’s alright! Don’t let one day ruin you. Move past it, and start fresh the next day! We ALL have slip-ups! Don’t stress :)