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I stay humble by injuring myself anytime I try to be cool. Brah 🤦🏽‍♀️ For context… My cousin climbed it first so obviously I had to try beat him… I didn’t. I kicked the wall instead → snapped a nail → convinced I re-broke the same foot I broke 3 years ago → hospital trip → its just a bruise. (like my ego)
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10mo ago
chontelduncan
I stay humble by injuring myself anytime I try to be cool. Brah 🤦🏽‍♀️ For context… My cousin climbed it first so obviously I had to try beat him… I didn’t. I kicked the wall instead → snapped a nail → convinced I re-broke the same foot I broke 3 years ago → hospital trip → its just a bruise. (like my ego)
This feel illegal when you have 5 kids… but it’s not. @rejuvenex.au
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chontelduncan
This feel illegal when you have 5 kids… but it’s not. @rejuvenex.au
The habits I’m building now… so January doesn’t swallow me whole. Earlier this year I quietly lost my love for Muay Thai. At first I didn’t think much of it seasons change, interests shift but eventually I realised how tied this was to my identity. This was the first style of training I ever truly loved. The place I built confidence, resilience and purpose. So I’m not forcing anything… I’m just returning to what feels like me. Not to prove anything to anyone. Just to walk into a new year grounded and in my own lane. I’m also slowly finding my way back to early mornings at @hiit_capalaba Between family, work and running businesses, my training slipped without me even noticing and my mental health paid the price. So a few mornings a week is my reset. Not punishment. Just coming back into my body and rebuilding the energy I’ve been pouring into everyone else. Business-wise, I’m having the conversations I used to avoid. I’m great at problem-solving and keeping everyone comfortable… but that comes at a cost. Avoidance creates burnout. So now I’m choosing honesty over people-pleasing, even when it’s uncomfortable because it protects my team, my family and the future we’re building. I’ve also started building a vision board for 2026. I get overwhelmed easily and clarity keeps me mentally steady. December is about getting clear, not scrambling in Jan. I want direction, not pressure. And finally… finances. All of it. Cleaning up accounts, loans, savings, streamlining, selling what we no longer need and creating space to breathe. It’s not aesthetic or exciting but it’s powerful. No glow-up. No dramatic reset. Just quiet work now… so the new year feels lighter. 🥊 @mike_hiitstation 👚 @cleoharper_activewear
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chontelduncan
The habits I’m building now… so January doesn’t swallow me whole. Earlier this year I quietly lost my love for Muay Thai. At first I didn’t think much of it seasons change, interests shift but eventually I realised how tied this was to my identity. This was the first style of training I ever truly loved. The place I built confidence, resilience and purpose. So I’m not forcing anything… I’m just returning to what feels like me. Not to prove anything to anyone. Just to walk into a new year grounded and in my own lane. I’m also slowly finding my way back to early mornings at @hiit_capalaba Between family, work and running businesses, my training slipped without me even noticing and my mental health paid the price. So a few mornings a week is my reset. Not punishment. Just coming back into my body and rebuilding the energy I’ve been pouring into everyone else. Business-wise, I’m having the conversations I used to avoid. I’m great at problem-solving and keeping everyone comfortable… but that comes at a cost. Avoidance creates burnout. So now I’m choosing honesty over people-pleasing, even when it’s uncomfortable because it protects my team, my family and the future we’re building. I’ve also started building a vision board for 2026. I get overwhelmed easily and clarity keeps me mentally steady. December is about getting clear, not scrambling in Jan. I want direction, not pressure. And finally… finances. All of it. Cleaning up accounts, loans, savings, streamlining, selling what we no longer need and creating space to breathe. It’s not aesthetic or exciting but it’s powerful. No glow-up. No dramatic reset. Just quiet work now… so the new year feels lighter. 🥊 @mike_hiitstation 👚 @cleoharper_activewear
I love him sm
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3w ago
chontelduncan
I love him sm
What a blessing it is to have loved someone so deeply that saying goodbye hurts this much. To be your moko. Dressing and carrying my Papa was a privilege my family gave me. But carrying me that day were my boys and husband as they gave everything, it was one of the hardest and proudest moments of my life. During the haka, I watched Jeremiah and Swayde be completely carried by the moment, tears falling as they felt the wairua and honoured their great Papa with every bit of themselves. Being Māori, the way we honour and farewell our loved ones is something I’ll never take for granted. It’s powerful, it’s healing, and it reminds me how lucky I am to come from this. I’ll forever be grateful to have been raised with this love, this pride, this legacy. 🤍 Story time We spoke every week For years, every call & visit ended the same. I’d say, “Ka kite, I love you,” and he’d just say, “Ka kite.” That was us. Simple. Unspoken, but understood. When I sat beside him in his final moments, I said it again. And for the first time, he said it back. “Ka kita, I love you.” I smiled with tears and said, “I always knew you did.” That was all I needed. 🤍
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chontelduncan
What a blessing it is to have loved someone so deeply that saying goodbye hurts this much. To be your moko. Dressing and carrying my Papa was a privilege my family gave me. But carrying me that day were my boys and husband as they gave everything, it was one of the hardest and proudest moments of my life. During the haka, I watched Jeremiah and Swayde be completely carried by the moment, tears falling as they felt the wairua and honoured their great Papa with every bit of themselves. Being Māori, the way we honour and farewell our loved ones is something I’ll never take for granted. It’s powerful, it’s healing, and it reminds me how lucky I am to come from this. I’ll forever be grateful to have been raised with this love, this pride, this legacy. 🤍 Story time We spoke every week For years, every call & visit ended the same. I’d say, “Ka kite, I love you,” and he’d just say, “Ka kite.” That was us. Simple. Unspoken, but understood. When I sat beside him in his final moments, I said it again. And for the first time, he said it back. “Ka kita, I love you.” I smiled with tears and said, “I always knew you did.” That was all I needed. 🤍
Unfortunately your body doesn’t care how “fresh” your workout split feels. It responds to consistency. Progressive overload. Protein. Time. Yes what some might call ‘Boring as hell’ It works. Most people quit because the basics aren’t entertaining enough. Meanwhile the “boring” people quietly change their entire body. Also… I know my shit when it comes to programming & those who trust the process have insane results.
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chontelduncan
Unfortunately your body doesn’t care how “fresh” your workout split feels. It responds to consistency. Progressive overload. Protein. Time. Yes what some might call ‘Boring as hell’ It works. Most people quit because the basics aren’t entertaining enough. Meanwhile the “boring” people quietly change their entire body. Also… I know my shit when it comes to programming & those who trust the process have insane results.
Strong enough to bear the children… but no one really prepares you for what comes after. This video is 4 years apart. 5 kids. 4 pregnancies. The last being twins. And I want to say this clearly this wasn’t something I “got back.” This is something I had to build. Because in between these two clips… was a lot. NICU life. High risk pregnancies. Finding my daughter blue and unresponsive at 6 weeks old and performing CPR. Finding my son unresponsive in the pool while Sam performed CPR on him. Breaking my foot 6 weeks postpartum. Running businesses. Raising five kids under five. And then all the quiet moments no one sees… The days I felt like a shell of myself. The days I smiled just to get through it. The moments I felt completely alone in it all, like no one could relate to what I was carrying. This wasn’t every day but those moments were real. I didn’t bounce back. I rebuilt myself. Slowly… and not perfectly. Through strength training learning how to feel strong again. Through hitting my protein fuelling my body properly. Through following a structured program not guessing, not starting over every week. And on the days I didn’t feel like myself? I leaned into movement anyway. Hybrid sessions, getting a sweat on, shifting my mindset even just a little. There were setbacks. Plenty of them. There were days I questioned everything. But the one thing I held onto was this: no one can deny you of hard work… just don’t give up. So if you’re watching this and you’re in the middle of your own journey feeling behind, disconnected, or like it’s just not working… please know this: you are not alone. and this part? it’s part of it. It might not look like much right now, but you are building something. And one day, you’ll look back and realise it was never about “getting back”… it was about becoming someone even stronger 🤍
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chontelduncan
Strong enough to bear the children… but no one really prepares you for what comes after. This video is 4 years apart. 5 kids. 4 pregnancies. The last being twins. And I want to say this clearly this wasn’t something I “got back.” This is something I had to build. Because in between these two clips… was a lot. NICU life. High risk pregnancies. Finding my daughter blue and unresponsive at 6 weeks old and performing CPR. Finding my son unresponsive in the pool while Sam performed CPR on him. Breaking my foot 6 weeks postpartum. Running businesses. Raising five kids under five. And then all the quiet moments no one sees… The days I felt like a shell of myself. The days I smiled just to get through it. The moments I felt completely alone in it all, like no one could relate to what I was carrying. This wasn’t every day but those moments were real. I didn’t bounce back. I rebuilt myself. Slowly… and not perfectly. Through strength training learning how to feel strong again. Through hitting my protein fuelling my body properly. Through following a structured program not guessing, not starting over every week. And on the days I didn’t feel like myself? I leaned into movement anyway. Hybrid sessions, getting a sweat on, shifting my mindset even just a little. There were setbacks. Plenty of them. There were days I questioned everything. But the one thing I held onto was this: no one can deny you of hard work… just don’t give up. So if you’re watching this and you’re in the middle of your own journey feeling behind, disconnected, or like it’s just not working… please know this: you are not alone. and this part? it’s part of it. It might not look like much right now, but you are building something. And one day, you’ll look back and realise it was never about “getting back”… it was about becoming someone even stronger 🤍
Something I’ve been loving lately, especially after seeing all the @victoriassecret Fashion Show content, is how much more we’re seeing women embrace muscle and strength. 🥹 And when they’re asked how they train or prepare for these moments, I love hearing strength training being part of the conversation. As someone who’s spent years lifting weights, it makes me so happy seeing more women encouraged to discover their own strength. I’m also very aware that we all have different bodies, genetics, circumstances and seasons of life. I’m 6’2” (186cm!), so naturally, what strength looks like on my frame is going to look different on someone else’s. And that’s never been the point. I just hope this shift encourages more women to explore what their own bodies are capable of, in whatever way works for them. Not to look like anybody else, but to feel proud of themselves. 🪽 #victoriasecret2026 @arkswimwear
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chontelduncan
Something I’ve been loving lately, especially after seeing all the @victoriassecret Fashion Show content, is how much more we’re seeing women embrace muscle and strength. 🥹 And when they’re asked how they train or prepare for these moments, I love hearing strength training being part of the conversation. As someone who’s spent years lifting weights, it makes me so happy seeing more women encouraged to discover their own strength. I’m also very aware that we all have different bodies, genetics, circumstances and seasons of life. I’m 6’2” (186cm!), so naturally, what strength looks like on my frame is going to look different on someone else’s. And that’s never been the point. I just hope this shift encourages more women to explore what their own bodies are capable of, in whatever way works for them. Not to look like anybody else, but to feel proud of themselves. 🪽 #victoriasecret2026 @arkswimwear
my toxic trait is finding this reaction deeply motivating.
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chontelduncan
my toxic trait is finding this reaction deeply motivating.
Let me reintroduce myself. I’m a mama to five beautiful children, my eldest was 4yrs when the twins were born & these are my very unique twins. They were born at 31weeks and have been a hot topic since they were born. Here are some more I couldn’t squeeze into the carousel. - The plot twist… We planned for three kids. Life gave us five under five. 😂 - My husband got a vasectomy when the twins were five weeks old. - If you’d asked me back then… I would’ve told you twins were overwhelming. Exhausting. Terrifying. - If you ask me now… ❤️ Having twins is one of the greatest gifts life has ever given me. Not because it was easy. Because it changed me. It made me stronger. More capable. More confident. And I’d do it all again. Twin parents… did I miss anything? And if you’re not a twin parent, what’s the wildest thing you’ve ever asked one?
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chontelduncan
Let me reintroduce myself. I’m a mama to five beautiful children, my eldest was 4yrs when the twins were born & these are my very unique twins. They were born at 31weeks and have been a hot topic since they were born. Here are some more I couldn’t squeeze into the carousel. - The plot twist… We planned for three kids. Life gave us five under five. 😂 - My husband got a vasectomy when the twins were five weeks old. - If you’d asked me back then… I would’ve told you twins were overwhelming. Exhausting. Terrifying. - If you ask me now… ❤️ Having twins is one of the greatest gifts life has ever given me. Not because it was easy. Because it changed me. It made me stronger. More capable. More confident. And I’d do it all again. Twin parents… did I miss anything? And if you’re not a twin parent, what’s the wildest thing you’ve ever asked one?
The importance of knowing CPR 💔 🎙️: @letsbereal.thepodcast
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chontelduncan
The importance of knowing CPR 💔 🎙️: @letsbereal.thepodcast
Crispy pork belly in the air fryer, straight from a TikTok recipe I had to try. And yes… I’m vegetarian. But yes… I still cook meat for my family. I actually love cooking. When I was little, I dreamed of being a chef. In my culture, food is one of the biggest ways we show love so feeding the people I love will always be something I enjoy. It’s my way to switch off, slow down, and create a bit of joy around the table. And according to my husband, who happily volunteered as today’s taste tester — this one’s a keeper. 🐷🔥
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chontelduncan
Crispy pork belly in the air fryer, straight from a TikTok recipe I had to try. And yes… I’m vegetarian. But yes… I still cook meat for my family. I actually love cooking. When I was little, I dreamed of being a chef. In my culture, food is one of the biggest ways we show love so feeding the people I love will always be something I enjoy. It’s my way to switch off, slow down, and create a bit of joy around the table. And according to my husband, who happily volunteered as today’s taste tester — this one’s a keeper. 🐷🔥
I don’t think I’ll ever find the words for what I witnessed today. As we carried our Nanny to the urupā, I looked up and saw my husband and our boys standing together. It wasn’t just a farewell. It was their way of saying, “We’ve got her now.” Honouring the woman who helped raise me. Thanking her for everything she poured into my life. Letting her leave this world knowing I will always be loved, protected and looked after. Their hearts were completely exposed. They cried. They stood tall. They carried generations of love, grief and respect in every movement. I’ll never forget watching them through my tears as I walked towards them holding my Nanny. Being your wife and being your mum is one of the greatest privileges of my life. Just as being a moko to my Nanny and Papa has always been. Today, I wasn’t just proud. I was humbled. Thank you for honouring my Nanny with such strength, such courage and such love. Arohanui, Nanny. 🤍
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I don’t think I’ll ever find the words for what I witnessed today. As we carried our Nanny to the urupā, I looked up and saw my husband and our boys standing together. It wasn’t just a farewell. It was their way of saying, “We’ve got her now.” Honouring the woman who helped raise me. Thanking her for everything she poured into my life. Letting her leave this world knowing I will always be loved, protected and looked after. Their hearts were completely exposed. They cried. They stood tall. They carried generations of love, grief and respect in every movement. I’ll never forget watching them through my tears as I walked towards them holding my Nanny. Being your wife and being your mum is one of the greatest privileges of my life. Just as being a moko to my Nanny and Papa has always been. Today, I wasn’t just proud. I was humbled. Thank you for honouring my Nanny with such strength, such courage and such love. Arohanui, Nanny. 🤍
firstly let’s lower your expectations. but I’ve woken up feeling better than yesterday. (& it’s prep week)🥳 🧍🏽‍♀️today’s workout: not being horizontal ✔️ hit 5000 steps… 💧drink 2lts water… [☕️] 🥵 sauna @rejuvenex.au 💪🏽 hit my daily protein target 🥁announce something I’m so proud of at 6pm AEST TODAY!!!!! 📝 did you get all that? Before we announce everything at 6pm, I just want to give credit where credit is due. This partnership was actually supposed to launch on the morning of my Nanny’s funeral. I’d already come up with a plan. I’d jump online for an hour that morning, let my team take over for the day, and I’d check back in that night. But the team I’d partnered with wouldn’t hear of it. Not once did they make me feel guilty for postponing something we’d been planning for years and creating for months. They simply cared more about me than the campaign. I think that’s when you really learn who people are. It’s easy to be great when everything’s going to plan. Character shows when it isn’t. It only made me admire them more, and I’m so grateful to be working with people like this. Now… let’s finally show you what we’ve been working on. 🤍 (at 6pm)
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firstly let’s lower your expectations. but I’ve woken up feeling better than yesterday. (& it’s prep week)🥳 🧍🏽‍♀️today’s workout: not being horizontal ✔️ hit 5000 steps… 💧drink 2lts water… [☕️] 🥵 sauna @rejuvenex.au 💪🏽 hit my daily protein target 🥁announce something I’m so proud of at 6pm AEST TODAY!!!!! 📝 did you get all that? Before we announce everything at 6pm, I just want to give credit where credit is due. This partnership was actually supposed to launch on the morning of my Nanny’s funeral. I’d already come up with a plan. I’d jump online for an hour that morning, let my team take over for the day, and I’d check back in that night. But the team I’d partnered with wouldn’t hear of it. Not once did they make me feel guilty for postponing something we’d been planning for years and creating for months. They simply cared more about me than the campaign. I think that’s when you really learn who people are. It’s easy to be great when everything’s going to plan. Character shows when it isn’t. It only made me admire them more, and I’m so grateful to be working with people like this. Now… let’s finally show you what we’ve been working on. 🤍 (at 6pm)
How mature couples solve big problems. @sam_hiitstation
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chontelduncan
How mature couples solve big problems. @sam_hiitstation
When I look back at where I began, I was trying SO hard. I was training. I was showing up. I didn’t always believe in myself, but I kept showing up anyway. The changes didn’t happen overnight. I was trying so hard to find where I fit with training, because I loved how capable and confident it made me feel after every session. But after putting in the reps and showing up even on the days I didn’t want to, something changed. I stopped having to TRY to be consistent. I started craving my workouts. Training became part of my life and somewhere along the way, I became the woman I was working so hard to be. That’s why I believe so much in just STARTING. An 8 week challenge won’t change everything overnight. But 8 weeks is enough time to build momentum, find what works for you and see what happens when you keep showing up. ❤️ Registrations for our @neuform_ 8 Week Challenge are NOW OPEN to everyone. Comment CHALLENGE and we’ll send you the details.
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chontelduncan
When I look back at where I began, I was trying SO hard. I was training. I was showing up. I didn’t always believe in myself, but I kept showing up anyway. The changes didn’t happen overnight. I was trying so hard to find where I fit with training, because I loved how capable and confident it made me feel after every session. But after putting in the reps and showing up even on the days I didn’t want to, something changed. I stopped having to TRY to be consistent. I started craving my workouts. Training became part of my life and somewhere along the way, I became the woman I was working so hard to be. That’s why I believe so much in just STARTING. An 8 week challenge won’t change everything overnight. But 8 weeks is enough time to build momentum, find what works for you and see what happens when you keep showing up. ❤️ Registrations for our @neuform_ 8 Week Challenge are NOW OPEN to everyone. Comment CHALLENGE and we’ll send you the details.
I wonder who will read my caption 😅 anyways yes… I very much enjoy that last part. We’ve been together since we were 14/15yrs. Five kids later. Now 37 & 38. And somehow the flirting is still alive 🤯. A little cheeky, a lot of sarcasm. A little delirious and unhinged at times. We are very tired these days, but still fu*king fun. I genuinely get a kick out of him being attracted to me. Like, thank you??? I’ll take it 😂The looks. The comments. The way he makes it very clear he has favourite parts. 🍑 It still blows my mind that after all these years, the chaos, the army of kids, the tired days, we still choose each other and still have that chemistry. If anything, it feels better now because it’s easy, confident and not trying to prove anything. Or maybe because our kids sleep through & I’m not in my postpartum era. Anyway… hot for my husband. Still flirting. Still obsessed. Still us. 😌
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chontelduncan
I wonder who will read my caption 😅 anyways yes… I very much enjoy that last part. We’ve been together since we were 14/15yrs. Five kids later. Now 37 & 38. And somehow the flirting is still alive 🤯. A little cheeky, a lot of sarcasm. A little delirious and unhinged at times. We are very tired these days, but still fu*king fun. I genuinely get a kick out of him being attracted to me. Like, thank you??? I’ll take it 😂The looks. The comments. The way he makes it very clear he has favourite parts. 🍑 It still blows my mind that after all these years, the chaos, the army of kids, the tired days, we still choose each other and still have that chemistry. If anything, it feels better now because it’s easy, confident and not trying to prove anything. Or maybe because our kids sleep through & I’m not in my postpartum era. Anyway… hot for my husband. Still flirting. Still obsessed. Still us. 😌
Most people think the breakthrough comes from a new program. A new gym. A new challenge. A new plan. But most of the time the breakthrough happens when you stop quitting the moment it gets uncomfortable. Those reps right before you want to stop? That’s where the change lives. Be honest… Do you push through the hard part or negotiate with it? 👇
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chontelduncan
Most people think the breakthrough comes from a new program. A new gym. A new challenge. A new plan. But most of the time the breakthrough happens when you stop quitting the moment it gets uncomfortable. Those reps right before you want to stop? That’s where the change lives. Be honest… Do you push through the hard part or negotiate with it? 👇
At this point my weekly routine is just moving workouts around my calendar like a chaotic little game of Tetris 😭 Because somehow training is the first thing that feels impossible to fit in… while also being the one thing keeping me sane. | my @neuform_ challenge programs will have women who can relate to this post in mind.
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chontelduncan
At this point my weekly routine is just moving workouts around my calendar like a chaotic little game of Tetris 😭 Because somehow training is the first thing that feels impossible to fit in… while also being the one thing keeping me sane. | my @neuform_ challenge programs will have women who can relate to this post in mind.
My favourite new routine on camping has been early morning easy runs. The hills are killer but the top view with the ocean and kangaroos are worth the hike.
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chontelduncan
My favourite new routine on camping has been early morning easy runs. The hills are killer but the top view with the ocean and kangaroos are worth the hike.

CHONTEL DUNCAN (@chontelduncan) Instagram Stats & Analytics

CHONTEL DUNCAN (@chontelduncan) has 1.19M Instagram followers with a 1.08% engagement rate over the past 12 months. Across 336 posts, CHONTEL DUNCAN received 1.12M total likes and 87.6M impressions, averaging 3.34K likes per post. This page tracks CHONTEL DUNCAN's performance metrics, top content, and engagement trends — updated daily. To benchmark @chontelduncan against other accounts, use Socialpruf's Instagram competitor analysis tool.

CHONTEL DUNCAN (@chontelduncan) Instagram Analytics FAQ

How many Instagram followers does CHONTEL DUNCAN have?+
CHONTEL DUNCAN (@chontelduncan) has 1.19M Instagram followers as of October 2026.
What is CHONTEL DUNCAN's Instagram engagement rate?+
CHONTEL DUNCAN's Instagram engagement rate is 1.08% over the last 12 months, based on 336 posts.
How many likes does CHONTEL DUNCAN get on Instagram?+
CHONTEL DUNCAN received 1.12M total likes across 336 posts in the last 12 months, averaging 3.34K likes per post.
How many Instagram impressions does CHONTEL DUNCAN get?+
CHONTEL DUNCAN's Instagram content generated 87.6M total impressions over the last 12 months.
Can I compare CHONTEL DUNCAN with other Instagram accounts?+
Yes. Add @chontelduncan to a competitor set with Socialpruf's Instagram competitor analysis tool and benchmark it side by side with any other public accounts on views, engagement rate and follower growth, with history back to each account's first post.