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Let’s talk ORAL HYGEINE and it’s role in optimising gut health and body composition. 😬

The oral microbiome and teeth are the beginning of the digestive system. The gut microbiome refers to the trillions of living organisms in your digestive system. Your gut microbiome influences your digestion, immune system, metabolism, and hormones. As well as affecting neurotransmitters that control mood and brain activity.
When your intestinal bacteria are imbalanced, problems show up all over your body. Your mouth and gut have a close bond and oral health problems can be linked to poor digestive absorption and immune response. Often you can see signs of digestive diseases in your mouth such as plaque, bleeding gums or even bad breath. There is a clear co-dependent structure of your oral microbiome and gut microbiome. 
If you have poor oral hygiene, you are more likely to have insulin resistance, heart disease and inflammation along with allowing resourviours for pathogenic bacteria such as candida or H.plori in any plaque. 
How to improve oral hygiene;
✔️BRUSH YOUR TEETH
✔️oil pull with organic coconut oil ✔️floss out the big stuff
✔️replace your soft bristled toothbrush 1-2 times per month
✔️use a tongue scraper every time you brush your teeth
✔️consume roasted fennel seeds after a meal as a breath freshener or as a digestive aid
🌱 ~ @coachjakecarter 💪🏽 ~ @benefit_s.a.p 🏋🏽‍♀️ ~ @strandfitness 
@obsessed.gymwear @strandfitness #health #gutheath #digestion #gym #fitness #chickswholift #muscle
Let’s talk ORAL HYGEINE and it’s role in optimising gut health and body composition. 😬 The oral microbiome and teeth are the beginning of the digestive system. The gut microbiome refers to the trillions of living organisms in your digestive system. Your gut microbiome influences your digestion, immune system, metabolism, and hormones. As well as affecting neurotransmitters that control mood and brain activity. When your intestinal bacteria are imbalanced, problems show up all over your body. Your mouth and gut have a close bond and oral health problems can be linked to poor digestive absorption and immune response. Often you can see signs of digestive diseases in your mouth such as plaque, bleeding gums or even bad breath. There is a clear co-dependent structure of your oral microbiome and gut microbiome. If you have poor oral hygiene, you are more likely to have insulin resistance, heart disease and inflammation along with allowing resourviours for pathogenic bacteria such as candida or H.plori in any plaque. How to improve oral hygiene; ✔️BRUSH YOUR TEETH ✔️oil pull with organic coconut oil ✔️floss out the big stuff ✔️replace your soft bristled toothbrush 1-2 times per month ✔️use a tongue scraper every time you brush your teeth ✔️consume roasted fennel seeds after a meal as a breath freshener or as a digestive aid 🌱 ~ @coachjakecarter 💪🏽 ~ @benefit_s.a.p 🏋🏽‍♀️ ~ @strandfitness @obsessed.gymwear @strandfitness #health  #gutheath  #digestion  #gym  #fitness  #chickswholift  #muscle 
Hellloooo 👋👋 Couldn’t go to the gym this morning before work coz i was too comfy in bed and it was dark as hell 😂 so i made sure i could go right after work coz priorities and got goals 🙌🏼 shoulders tonight was litty 🔥🔥 did 6 workouts & per usual, everything was 4-5 sets, 10-15 reps 👌🏼👌🏼 now at Walmart trying to buy a case for my new phone 🤗🤗🤗 have a good weekend guys 😘 I’ll be spending my weekend at home and i don’t mind 😌
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#bouldershoulders #shoulderworkout  #girlswithmuscle #girlswholift #strongwomen #fitness #fitlife #igfit #fitfam #process #progress #consistency #staymotivated #nevergiveup #gymrat #gymlife #lovewhatyoudo #postworkoutpump #postworkoutselfie #fitnessjourney #liftheavy #chickswholift #gainz #lifestyle #bodybuilding #physique #ironaddict #stayhungry #filstrength 
@1upwomen @1upnutrition @mbslingshot @filstrength
Hellloooo 👋👋 Couldn’t go to the gym this morning before work coz i was too comfy in bed and it was dark as hell 😂 so i made sure i could go right after work coz priorities and got goals 🙌🏼 shoulders tonight was litty 🔥🔥 did 6 workouts & per usual, everything was 4-5 sets, 10-15 reps 👌🏼👌🏼 now at Walmart trying to buy a case for my new phone 🤗🤗🤗 have a good weekend guys 😘 I’ll be spending my weekend at home and i don’t mind 😌 . . . #bouldershoulders  #shoulderworkout  #girlswithmuscle  #girlswholift  #strongwomen  #fitness  #fitlife  #igfit  #fitfam  #process  #progress  #consistency  #staymotivated  #nevergiveup  #gymrat  #gymlife  #lovewhatyoudo  #postworkoutpump  #postworkoutselfie  #fitnessjourney  #liftheavy  #chickswholift  #gainz  #lifestyle  #bodybuilding  #physique  #ironaddict  #stayhungry  #filstrength  @1upwomen @1upnutrition @mbslingshot @filstrength
I very rarely feel my age. I’ve always believed in staying active and learning and experiencing new things to stay young. But some days, I feel old. Today is one of those days. And it’s not physical, it’s a mental place I go to from time to time. When I’m tired and frustrated with myself. Normally, I love to try new things and push myself to always learn and expand my  horizons. Explains why I took a job in a new town on a new shift.... and it’s been great! I’ve connected with GREAT people, I’ve learned so much and seen things in my career I wouldn’t have seen otherwise. And I’m so thankful for that. BUT then my brain kicks and I feel old and I think “should I be settled in a stagnant job somewhere planning for retirement?!” Should I be better prepared... and not so adventurous and such a risk taker!?? I honestly don’t know. Friday night thoughts from Tammy 🤷🏻‍♀️. #lifeisanadventure #lifeistobelivednotsurvived #orisit #ifeelold #overthehill #changeisgood #iloveachallenge #keepsmeyoung #believeinyourself #chickswholift #girlswholift #girlswithmuscle #girlswithmuscle #npcfigurecompetitor #adventurist #dualathlete #strongfemales #teambaize #builtbybedson #hardworkpaysoffs #kystrong #nevergiveup #neversettle #workinprogress #latenightthoughts
I very rarely feel my age. I’ve always believed in staying active and learning and experiencing new things to stay young. But some days, I feel old. Today is one of those days. And it’s not physical, it’s a mental place I go to from time to time. When I’m tired and frustrated with myself. Normally, I love to try new things and push myself to always learn and expand my horizons. Explains why I took a job in a new town on a new shift.... and it’s been great! I’ve connected with GREAT people, I’ve learned so much and seen things in my career I wouldn’t have seen otherwise. And I’m so thankful for that. BUT then my brain kicks and I feel old and I think “should I be settled in a stagnant job somewhere planning for retirement?!” Should I be better prepared... and not so adventurous and such a risk taker!?? I honestly don’t know. Friday night thoughts from Tammy 🤷🏻‍♀️. #lifeisanadventure  #lifeistobelivednotsurvived  #orisit  #ifeelold  #overthehill  #changeisgood  #iloveachallenge  #keepsmeyoung  #believeinyourself  #chickswholift  #girlswholift  #girlswithmuscle  #girlswithmuscle  #npcfigurecompetitor  #adventurist  #dualathlete  #strongfemales  #teambaize  #builtbybedson  #hardworkpaysoffs  #kystrong  #nevergiveup  #neversettle  #workinprogress  #latenightthoughts 
Back into programming! 🎉😁
Did wider stance squats for the first time in a loooong time: 100kg x 3. Don’t know if I prefer this stance now...🤔 then some banded deadies ➡️ and a bunch of other legs accessories 😅
Back into programming! 🎉😁 Did wider stance squats for the first time in a loooong time: 100kg x 3. Don’t know if I prefer this stance now...🤔 then some banded deadies ➡️ and a bunch of other legs accessories 😅
I am a woman of strength, courage and dignity, one who values herself for what she believes in. A woman who won't give up on her dreams regardless of how many obstacles stand in her way. If that doesn't make me beautiful and magnificent,  I don't know what does...
"German women are sunshine mixed with a little hurricane"
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#liveandlearn #muscleup #muscle #musclesaresexy #liftingislife #addictedtofitness #militarywife #militarylife #goals #lovinglife #liftingislife #fattofit #instagood #instafit #instafitness #instagood #suckerforpain #chickswithmuscle #chickswholift #lifttoday #liftingweights #fitnessaddicts #fitfamhawaii #fitnessislife #fitfamgermany #fit #fitness #fitmom #fitnessgirl #fitispiration #planetfitness #killeen
I am a woman of strength, courage and dignity, one who values herself for what she believes in. A woman who won't give up on her dreams regardless of how many obstacles stand in her way. If that doesn't make me beautiful and magnificent, I don't know what does... "German women are sunshine mixed with a little hurricane" . #liveandlearn  #muscleup  #muscle  #musclesaresexy  #liftingislife  #addictedtofitness  #militarywife  #militarylife  #goals  #lovinglife  #liftingislife  #fattofit  #instagood  #instafit  #instafitness  #instagood  #suckerforpain  #chickswithmuscle  #chickswholift  #lifttoday  #liftingweights  #fitnessaddicts  #fitfamhawaii  #fitnessislife  #fitfamgermany  #fit  #fitness  #fitmom  #fitnessgirl  #fitispiration  #planetfitness  #killeen 
This workout was fun... I love overhead squats and running but this felt tough and hard...glad I got it done ✅. Happy Friday!
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#weightlifting #fitspo #run #squats #trailrunner #gymrat #gym #weights #barbell  #wod #running #runner #fitness #runnergirl #crossfitgirls #crossfit #crossfitter #fitnessgirls #fitchick #chickswholift #gymmotivation #gymshark #girlswholift #fitbabe #fitgirl #curvygirl #curvyfit #curvy #womensfitness #fitspo #barbell #musclesandcurves
This workout was fun... I love overhead squats and running but this felt tough and hard...glad I got it done ✅. Happy Friday! . . . . #weightlifting  #fitspo  #run  #squats  #trailrunner  #gymrat  #gym  #weights  #barbell  #wod  #running  #runner  #fitness  #runnergirl  #crossfitgirls  #crossfit  #crossfitter  #fitnessgirls  #fitchick  #chickswholift  #gymmotivation  #gymshark  #girlswholift  #fitbabe  #fitgirl  #curvygirl  #curvyfit  #curvy  #womensfitness  #fitspo  #barbell  #musclesandcurves 
Started a new, labor intensive job this week, so I gave myself permission to take the week off from my workouts... considering I walk 6 miles a day and continuously lift heavy boxes... didn't feel like much of a break 😂😂. Loving my job and where my life is headed.. Loving this process and seeing how far I've come from just last year with my #socialanxiety
Starting a new #strengthtraining program tomorrow. I'm super excited about it! Pic was at lunch today... I look so tired 😂😂😂😕
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#fitmom #fitnessaddict #fitfam #calisthenics #calisthenicgirls #girlswholift #chickswholift #homegym #noexcuses #yoga #beatingdepression #weightlifting #weightlossjourney #selflove
Started a new, labor intensive job this week, so I gave myself permission to take the week off from my workouts... considering I walk 6 miles a day and continuously lift heavy boxes... didn't feel like much of a break 😂😂. Loving my job and where my life is headed.. Loving this process and seeing how far I've come from just last year with my #socialanxiety  Starting a new #strengthtraining  program tomorrow. I'm super excited about it! Pic was at lunch today... I look so tired 😂😂😂😕 . . . . #fitmom  #fitnessaddict  #fitfam  #calisthenics  #calisthenicgirls  #girlswholift  #chickswholift  #homegym  #noexcuses  #yoga  #beatingdepression  #weightlifting  #weightlossjourney  #selflove 
Weightlifting class got me working on my goat, snatchy snatchy 😩 🏋️‍♀️ Little improvements day by day. Happy Saturday 😍
Weightlifting class got me working on my goat, snatchy snatchy 😩 🏋️‍♀️ Little improvements day by day. Happy Saturday 😍
When your phone makes u into a painting #lookatmyabs #bootygainz #chickswholift #fitnessgirl
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A few of the many strong women we have here at crossfit LIGHT 💪🏻 #ledbylight #cflight #CFL #strongwomen#instafitness #Saturday #chickswholift @amandahollis11 @amanda.janus @brietalawless @beckakate @sarbee976 @fi_caddies_movement_yoga #coachwillow 🐶
🎃🥞🎃🥞Anything BUT Basic Pumpkin Spice Pancakes🎃🥞🎃🥞
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If you’re obsessed with all things pumpkin... and spice 🙃 during the fall season, then you will loooove these pumpkin spice pancakes! The best part is their guilt free! (so keep the stacks comin 🥞)
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What you need 👇🏼
🥞Kodiak pancake mix @kodiakcakes 🎃Protein powder (I’m using @muscletech )
🥞Stevia in the raw
🎃Pumpkin purée 🥞Maple extract 🎃Sugar free syrup (mines from Walmart)
🥞Unsweetened almond milk
🎃Pumpkin pie spice
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Add 1 serving Kodiac cakes, 62g pumpkin purée, 1/2tsp pumpkin pie spice, 1/2tsp maple extract, 60g almond milk, and 1/2 scoop protein in a bowl. Mix ingredients together and add water to achieve desired consistency (I eye ball mine and add a little at a time). Pour onto hot skillet and top with 1 serving of sugar free syrup and a dusting of pumpkin pie spice.
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Y’all these are the bessst pancakes ever! So decadent, so much pumpkin, so delicious. Literally making these on repeat all fall 🥞 enjoy! 🧡🧡🧡
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Macros are 324 calories, 30g protein, 41g carbs, 6g fat.
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#healthyfood #womenhelpingwomen #healthyeating #healthylifestyle #healthymeals #cleaneating #fitnessmotivation #fitness #muscletech #proteinpancakes #breakfast #weightlifting #girlswholift #chickswholift #pancakes #fall #pumpkinspice #recipes #foodporn #food #mealplan #mealideas #weightlossjourney #weightloss
🎃🥞🎃🥞Anything BUT Basic Pumpkin Spice Pancakes🎃🥞🎃🥞 . . If you’re obsessed with all things pumpkin... and spice 🙃 during the fall season, then you will loooove these pumpkin spice pancakes! The best part is their guilt free! (so keep the stacks comin 🥞) . . What you need 👇🏼 🥞Kodiak pancake mix @kodiakcakes 🎃Protein powder (I’m using @muscletech ) 🥞Stevia in the raw 🎃Pumpkin purée 🥞Maple extract 🎃Sugar free syrup (mines from Walmart) 🥞Unsweetened almond milk 🎃Pumpkin pie spice . . Add 1 serving Kodiac cakes, 62g pumpkin purée, 1/2tsp pumpkin pie spice, 1/2tsp maple extract, 60g almond milk, and 1/2 scoop protein in a bowl. Mix ingredients together and add water to achieve desired consistency (I eye ball mine and add a little at a time). Pour onto hot skillet and top with 1 serving of sugar free syrup and a dusting of pumpkin pie spice. . . Y’all these are the bessst pancakes ever! So decadent, so much pumpkin, so delicious. Literally making these on repeat all fall 🥞 enjoy! 🧡🧡🧡 . . Macros are 324 calories, 30g protein, 41g carbs, 6g fat. . . #healthyfood  #womenhelpingwomen  #healthyeating  #healthylifestyle  #healthymeals  #cleaneating  #fitnessmotivation  #fitness  #muscletech  #proteinpancakes  #breakfast  #weightlifting  #girlswholift  #chickswholift  #pancakes  #fall  #pumpkinspice  #recipes  #foodporn  #food  #mealplan  #mealideas  #weightlossjourney  #weightloss 
1RM testing. Managed to (kind of) do a 100kg squat too. Now to focus on depth and technique at that weight!
#1RM #squat #100kgs #strong #lifting #chickswholift #gymislife  #smashedit #heavierthanithoughticoulddo #stoked
KETO CRACK! Egg roll in a bowl! Eating Keto is so deliciously hard. 
Control your blood sugar! Take control of your disease. Buy our gear! We can help!

www.type2tactical.com

Type2 Tactical “Gear made for your life” 
MADE IN THE USA in SE Ohio #diabetes #diabetesawareness #diabetestype1 #diabetestype2 #madeinusa #diabetessucks #diabeteslife #type1diabetes #madeinamerica #typeonediabeteslookslikeme #crossfit #crossfitgirls #crossfitter #crossfit us #crossfitlife #crossfitgames #crossfitaddict #chickswholift #chicksthatlift #fitchicks #fitness #fitnessaddict #fitnessgear #sandbags #feedsack #type2diabetes #freestylelibre #libre #sandbag #sandbagfitness
KETO CRACK! Egg roll in a bowl! Eating Keto is so deliciously hard. Control your blood sugar! Take control of your disease. Buy our gear! We can help! www.type2tactical.com Type2 Tactical “Gear made for your life” MADE IN THE USA in SE Ohio #diabetes  #diabetesawareness  #diabetestype1  #diabetestype2  #madeinusa  #diabetessucks  #diabeteslife  #type1diabetes  #madeinamerica  #typeonediabeteslookslikeme  #crossfit  #crossfitgirls  #crossfitter  #crossfit  us #crossfitlife  #crossfitgames  #crossfitaddict  #chickswholift  #chicksthatlift  #fitchicks  #fitness  #fitnessaddict  #fitnessgear  #sandbags  #feedsack  #type2diabetes  #freestylelibre  #libre  #sandbag  #sandbagfitness 
😋👆Press----->⚫️ fitnesslifestyle.4you💪🔝Awesome 🏆😃 . 😋Follow ➡️@fitnesslifestyle.4you😍 
Tag a friend and comment to motivate them 🏆😃
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🍏Pic Shown: @___b.r.i.t.t.a.n.y___ 😍 👏
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✅Want a Program to Lose Weight? 
Learn How to Lose 8-14 pounds of Weight! Get more information The link is in Bio. ✔️ We Guide You 👉 ➡️@fitnesslifestyle.4you ➡️@fitnesslifestyle.4you
➡️@fitnesslifestyle.4you
➡️@fitnesslifestyle.4you
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Because we want the best for you❤️!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖#weightlossjourney #weightlossstory#weightlossmotivation #extremeweightloss#weightlosstransformation #lowcarb #pcoswarrior#wlscommunity #ketomom #chickswholift#vsgcommunity #nonscalevictory #vsginstacrew#gastricsleeve #vsgaus #bariatricsurgery#ketoweightloss #ketoweightloss #gastricbypass#lapband #rny #wlssupport #wlslife #keto#ketogenicdiet #lchf #intermittentfasting#rnyaustralia #aussiewlsbabes0
😋👆Press----->⚫️ fitnesslifestyle.4you💪🔝Awesome 🏆😃 . 😋Follow ➡️@fitnesslifestyle.4you😍 Tag a friend and comment to motivate them 🏆😃 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖ 🍏Pic Shown: @___b.r.i.t.t.a.n.y___ 😍 👏 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖ . ✅Want a Program to Lose Weight? Learn How to Lose 8-14 pounds of Weight! Get more information The link is in Bio. ✔️ We Guide You 👉 ➡️@fitnesslifestyle.4you ➡️@fitnesslifestyle.4you ➡️@fitnesslifestyle.4you ➡️@fitnesslifestyle.4you . Because we want the best for you❤️!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖#weightlossjourney  #weightlossstory #weightlossmotivation  #extremeweightloss #weightlosstransformation  #lowcarb  #pcoswarrior #wlscommunity  #ketomom  #chickswholift #vsgcommunity  #nonscalevictory  #vsginstacrew #gastricsleeve  #vsgaus  #bariatricsurgery #ketoweightloss  #ketoweightloss  #gastricbypass #lapband  #rny  #wlssupport  #wlslife  #keto #ketogenicdiet  #lchf  #intermittentfasting #rnyaustralia  #aussiewlsbabes0 
Ok, feeling a little off my game today but my knees feel good! 145# for front squats today. I’ve never done a 1rm for front squats before. So I have no idea if that is good or bad for a set of 5. However it’s more than laying down napping. So I’m gonna go with, it’s good! I should also mention i did not do 135# cleans today, i only did 115# #crossfit #frontsquats #thatoutlierlife #frontrack #chickswholift #momswholift #milfswholift #milf #milfsquats hahaha that’s a good one hahaha! #imawesome
Ok, feeling a little off my game today but my knees feel good! 145# for front squats today. I’ve never done a 1rm for front squats before. So I have no idea if that is good or bad for a set of 5. However it’s more than laying down napping. So I’m gonna go with, it’s good! I should also mention i did not do 135# cleans today, i only did 115# #crossfit  #frontsquats  #thatoutlierlife  #frontrack  #chickswholift  #momswholift  #milfswholift  #milf  #milfsquats  hahaha that’s a good one hahaha! #imawesome 
10 minutes after these #deadlifts my headphones crapped out. I almost went home. Started with these then did some pause deads, and rack pulls. I also benched and that felt decent too. Still getting used to the new program. Lemme tell you about maintenance calories 😍😍😍 it’s nice not feeling like trash in the the gym. Can’t wait to see what I can do over the next few months. #liftheavy #eatallthefood #retrofitness #flexfriday #deadlifting #mombod #flex #selfie #gymselfie #muscles #chickswholift #gwpl
10 minutes after these #deadlifts  my headphones crapped out. I almost went home. Started with these then did some pause deads, and rack pulls. I also benched and that felt decent too. Still getting used to the new program. Lemme tell you about maintenance calories 😍😍😍 it’s nice not feeling like trash in the the gym. Can’t wait to see what I can do over the next few months. #liftheavy  #eatallthefood  #retrofitness  #flexfriday  #deadlifting  #mombod  #flex  #selfie  #gymselfie  #muscles  #chickswholift  #gwpl 
Do you ever feel like you are dragging yourself to the gym? Not putting in all your effort during your workout? Just not into your lifts...maybe feeling like you’re just going through the motions? I’ve 👏 been 👏 there 👏. You’re not alone. But, there are things you can do to help with this! Here are a few of my tips on how to overcome the workout burnout... 🌟 Switch up your routine! Change your workout spit, switch up your moves. Doing the same thing over and over again gets boring. Don’t be afraid to switch it up! In fact, it’s a good idea! Your body will adapt to what you are doing - keep your body working! 🌟 Take it outside. Take your workout outdoors - get some sunshine! Do some lifts or cardio in the crisp fall air. You don’t need a gym to get your sweat on. 🌟 Switch it up. Try out a workout class you’ve never done before! Get outside of your comfort zone. Try something new and challenging. 🌟 Grab a partner. Ask a friend to workout with you and push each other! Accountability can work wonders when you’re in a slump. 🌟 Do a “free” day in the gym. No plan - no stress, just do the lifts that you feel like doing. Have fun with it & mix it up! 🌟 Take a break. There’s nothing wrong with taking a break! Let your body rest. Have a few relaxing days with lots of self-care and come back recharged and ready to roll! 🌟 Finally, to help reduce the workout burnout - make sure you ENJOY what you’re doing. 
#lift #lifting #liftingweights #gym #gymmotivation #strong #strongwomen #strongwoman #strength #woman #legs #flex #flexfriday #muscle #fitnessjourney #fitnessmodel #fit #fitnessmotivation #fitnessgirl #girlswholift #chickswholift #workout #wod #instagram #instagood #tips
Do you ever feel like you are dragging yourself to the gym? Not putting in all your effort during your workout? Just not into your lifts...maybe feeling like you’re just going through the motions? I’ve 👏 been 👏 there 👏. You’re not alone. But, there are things you can do to help with this! Here are a few of my tips on how to overcome the workout burnout... 🌟 Switch up your routine! Change your workout spit, switch up your moves. Doing the same thing over and over again gets boring. Don’t be afraid to switch it up! In fact, it’s a good idea! Your body will adapt to what you are doing - keep your body working! 🌟 Take it outside. Take your workout outdoors - get some sunshine! Do some lifts or cardio in the crisp fall air. You don’t need a gym to get your sweat on. 🌟 Switch it up. Try out a workout class you’ve never done before! Get outside of your comfort zone. Try something new and challenging. 🌟 Grab a partner. Ask a friend to workout with you and push each other! Accountability can work wonders when you’re in a slump. 🌟 Do a “free” day in the gym. No plan - no stress, just do the lifts that you feel like doing. Have fun with it & mix it up! 🌟 Take a break. There’s nothing wrong with taking a break! Let your body rest. Have a few relaxing days with lots of self-care and come back recharged and ready to roll! 🌟 Finally, to help reduce the workout burnout - make sure you ENJOY what you’re doing. #lift  #lifting  #liftingweights  #gym  #gymmotivation  #strong  #strongwomen  #strongwoman  #strength  #woman  #legs  #flex  #flexfriday  #muscle  #fitnessjourney  #fitnessmodel  #fit  #fitnessmotivation  #fitnessgirl  #girlswholift  #chickswholift  #workout  #wod  #instagram  #instagood  #tips 
Got 225 two different times tonight. 
My brother made me🙄 @dillydilly22 
Wraps- @norse_fitness 
Gym- @rhinosgymnc
Got 225 two different times tonight. My brother made me🙄 @dillydilly22 Wraps- @norse_fitness Gym- @rhinosgymnc
When your mum is strong!! Is this classified as lifting @lesterhokw ? 
#sorrynotsorry  #Saturdayliftingsession #normalisboring #mumstrong #olypmiclifting #outdoors #fitfam #chickswholift
Latest photos:
Trains for gains, especially 🍑 gains. Yes it hurts. It takes time. It requires sacrifices, dedication and discipline. There are temptations ... but it’s satisfying to see progress. Can’t wait to see what is in store 😊
Latest photos: Trains for gains, especially 🍑 gains. Yes it hurts. It takes time. It requires sacrifices, dedication and discipline. There are temptations ... but it’s satisfying to see progress. Can’t wait to see what is in store 😊
Got a reminder on my phone this morning that I need to go pick up a packet for my 10k race tomorrow😱!!! Carb day it is😁!!! I am not the best long distance runner, I think my thighs and booty get in the way🤷‍♀️, but 10k is one of those distances that I'm confused about, do I pace myself, or go all out??!!?? Wish me luck🏃‍♀️! #flexfriday #russianmom #goals #run #marathon #lululemon #mecca #goldsgym #venicebeach #california #abs #peace #girlsthatlift #like #lift #strongissexy #chickswholift #sexy #selflove #пп #легкаяатлетика #бег #марафон #мотивация #каникулы #пляж #всемспорт #улыбка
Got a reminder on my phone this morning that I need to go pick up a packet for my 10k race tomorrow😱!!! Carb day it is😁!!! I am not the best long distance runner, I think my thighs and booty get in the way🤷‍♀️, but 10k is one of those distances that I'm confused about, do I pace myself, or go all out??!!?? Wish me luck🏃‍♀️! #flexfriday  #russianmom  #goals  #run  #marathon  #lululemon  #mecca  #goldsgym  #venicebeach  #california  #abs  #peace  #girlsthatlift  #like  #lift  #strongissexy  #chickswholift  #sexy  #selflove  #пп  #легкаяатлетика  #бег  #марафон  #мотивация  #каникулы  #пляж  #всемспорт  #улыбка 
The @buffbake protein cookies are a staple in the Miss MuscleBox and are high in protein (duh) and fiber! 💪 // #chickswholift #subscriptionbox #gym #fitness // 🌐 www.musclebox.me
Face to face Friday! I’m so excited on the right photo to have eyebrows that aren’t caterpillars anymore 🤣
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#wlj #weightloss #weightlossjourney #byebyefat #leaningout  #ww #weightwatchers #weightwatcher #wwonline #wwsisterhood #wwfamily #wwinstafam #wwfreestyle #wwbadass #wwcommunity  #weightwatchersworks #wwchick #healthychoices #progressisprogress #fitgirls #fitgirl  #wwtransformation #strongwomen #kickasschicks #womenthatlift #girlswholift #girlswholift #chicksthatlift #chickswholift #wwtransformation
Face to face Friday! I’m so excited on the right photo to have eyebrows that aren’t caterpillars anymore 🤣 🔲 ▪️ 🔳 ▪️ 🔲 ▪️ 🔳 ▪️ 🔲 ▪️ 🔳 #wlj  #weightloss  #weightlossjourney  #byebyefat  #leaningout  #ww  #weightwatchers  #weightwatcher  #wwonline  #wwsisterhood  #wwfamily  #wwinstafam  #wwfreestyle  #wwbadass  #wwcommunity  #weightwatchersworks  #wwchick  #healthychoices  #progressisprogress  #fitgirls  #fitgirl  #wwtransformation  #strongwomen  #kickasschicks  #womenthatlift  #girlswholift  #girlswholift  #chicksthatlift  #chickswholift  #wwtransformation 
1RM testing.
Deadlift = 100kg
And I added a little bit extra on each side just to really push to 100%. Now to focus on improving that form! 
#100kgdeadlift #lifting #chickswholift #progressnotperfection #strong #gymislife #1RM #didit #yasss
Thinking about how little I can probably bench now and how much my veins have disappeared in these few months. 😂😭 but being under 41 just aint sustainable and benching just isn’t as fun as throwing a bar over your head 😍 #weightlifting #powerlifting #powerliftingwomen #chickswholift
Thinking about how little I can probably bench now and how much my veins have disappeared in these few months. 😂😭 but being under 41 just aint sustainable and benching just isn’t as fun as throwing a bar over your head 😍 #weightlifting  #powerlifting  #powerliftingwomen  #chickswholift 
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“Stretching beyond your limits will yield power results”
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I am no yogi but I do practice. Each session I push my body to go past my comfort. Right as I feel that tension.. I push or stretch a little further. Don’t let uncomfortable situations make you stagnant. Push through that feeling!
~~~~~~~~~~~~~~~~~~~~~~~~~~~Get past that initial feeling of wanting to return to the norm, so you can grow and benefit from that discomfort.
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#fitnessmotivation #yoga 
#nogymnoproblem 
#wildfreetravelingme #livelovelaugh

#wanderlust #hardlyhome #vacationwolf #blacktraveler #naturalbeauty #essencetravels #teammelanin #blacknomad #blacktravelfeed #upintheairlife #blackwomentravel #soultravelers  #theblacktourist #backpackerstory #teamnatural #curls #travelblogger #jetsetter #melaninpoppin #la #blackgirlstraveltoo #sheroams #chickswholift
“Stretching beyond your limits will yield power results” ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I am no yogi but I do practice. Each session I push my body to go past my comfort. Right as I feel that tension.. I push or stretch a little further. Don’t let uncomfortable situations make you stagnant. Push through that feeling! ~~~~~~~~~~~~~~~~~~~~~~~~~~~Get past that initial feeling of wanting to return to the norm, so you can grow and benefit from that discomfort. . . . . . #fitnessmotivation  #yoga  #nogymnoproblem  #wildfreetravelingme  #livelovelaugh  #wanderlust  #hardlyhome  #vacationwolf  #blacktraveler  #naturalbeauty  #essencetravels  #teammelanin  #blacknomad  #blacktravelfeed  #upintheairlife  #blackwomentravel  #soultravelers  #theblacktourist  #backpackerstory  #teamnatural  #curls  #travelblogger  #jetsetter  #melaninpoppin  #la  #blackgirlstraveltoo  #sheroams  #chickswholift 
Even on Friday I’m killin it!!👙💪🏼...shoulder pump today with my girl @clynch_fit . Bulking in full effect...up 10 lbs. Hope everyone had a great lift today!!! #athlete #girlswholift #gains
Even on Friday I’m killin it!!👙💪🏼...shoulder pump today with my girl @clynch_fit . Bulking in full effect...up 10 lbs. Hope everyone had a great lift today!!! #athlete  #girlswholift  #gains 
100% obsessed with these leggings! Go grab a pair at @blackstonelabs_official and use my code justworkingonmyfitness_ to save some money!! 🤑🤑
100% obsessed with these leggings! Go grab a pair at @blackstonelabs_official and use my code justworkingonmyfitness_ to save some money!! 🤑🤑
Sometimes you have to realize that there are so many people out there that want to bring others down so I have to work twice as hard to make sure I tell people how beautiful they are. 🌟 #selflove #love #selfie #fitness #totalnutrition #totalnutritionfortcampbell #croptop #weightlosstransformation #weighttraining #weightlifting #weightlifter #bodybuilder #bodybuilding #motivation #inspiration #muscles #fit #fitnessjourney #nutrition #womenwholift #chickswholift #girlswholift #lift #gainz #biceps #stopbullying #womensupportingwomen
Sometimes you have to realize that there are so many people out there that want to bring others down so I have to work twice as hard to make sure I tell people how beautiful they are. 🌟 #selflove  #love  #selfie  #fitness  #totalnutrition  #totalnutritionfortcampbell  #croptop  #weightlosstransformation  #weighttraining  #weightlifting  #weightlifter  #bodybuilder  #bodybuilding  #motivation  #inspiration  #muscles  #fit  #fitnessjourney  #nutrition  #womenwholift  #chickswholift  #girlswholift  #lift  #gainz  #biceps  #stopbullying  #womensupportingwomen 
Last workout of the week ✔️. I’ve been taking weekends completely off of training lately, giving my body a full two days in a row to recover. Sometimes I’ll make one of the days an active rest with a little walk with the hubby by the reservoir or beach but nothing to really exert myself. 
I’ve always been the one to want to constantly go go go and team #nodaysoff but one of the biggest things I’m learning this off season is how much my body needs MORE rest and I need to chillllll the hell out sometimes 😆. Working #smarternotharder this time around.
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Hat and top 👉 @bcouture11 code Jessica20 😉
Last workout of the week ✔️. I’ve been taking weekends completely off of training lately, giving my body a full two days in a row to recover. Sometimes I’ll make one of the days an active rest with a little walk with the hubby by the reservoir or beach but nothing to really exert myself. I’ve always been the one to want to constantly go go go and team #nodaysoff  but one of the biggest things I’m learning this off season is how much my body needs MORE rest and I need to chillllll the hell out sometimes 😆. Working #smarternotharder  this time around. . Hat and top 👉 @bcouture11 code Jessica20 😉
Outfit inspo: new mirror 🍦✨
Outfit inspo: new mirror 🍦✨
Love this coordination Friday trend that we started recently! Let’s see how long we can keep it up!
#blackandblue#coordinatedoutfits #crossfit#cfsr#fridaywod#chickswholift #soccermom #fitfam#crossfitfamily #community#whatsnextfriday#threepersonteam #thathillmilethough#crossfitsanramon
I don’t always wear bright colors, but when I do.. it’s @jednorthwomen 💜not sponsored, i just like them. Anyway, I’m feeling so so good being back on track post Vegas trip. I ate whatever I wanted, drank, and didn’t train there.. and I actually came back 4 lbs lighter? 🤔 I know I say this every few months.. but I have to jump back on the cardio train again. Now that I’ve experimented with and without it in my routine.. I realize it makes me feel SO much better. Trying to also add in some other things into my daily workout routines such as: more stretching, dance, plyometrics etc. wish me luck 💪😎
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#gymwear #jednorth #athleisure #gymoutfit #gotd #fitgirls #fitnessmodel #leggings #croptop #legday #squatspo #fridayfitspo #gymmotivation #momswholift #postpartumbody #friyay#postpartumfitness #bodytransformation #bopo #squatbooty #girlswhotrain #gymselfie #binghamton #fitnesstrainers #personalfitness #gymtraining #chickswholift
I don’t always wear bright colors, but when I do.. it’s @jednorthwomen 💜not sponsored, i just like them. Anyway, I’m feeling so so good being back on track post Vegas trip. I ate whatever I wanted, drank, and didn’t train there.. and I actually came back 4 lbs lighter? 🤔 I know I say this every few months.. but I have to jump back on the cardio train again. Now that I’ve experimented with and without it in my routine.. I realize it makes me feel SO much better. Trying to also add in some other things into my daily workout routines such as: more stretching, dance, plyometrics etc. wish me luck 💪😎 - - - #gymwear  #jednorth  #athleisure  #gymoutfit  #gotd  #fitgirls  #fitnessmodel  #leggings  #croptop  #legday  #squatspo  #fridayfitspo  #gymmotivation  #momswholift  #postpartumbody  #friyay #postpartumfitness  #bodytransformation  #bopo  #squatbooty  #girlswhotrain  #gymselfie  #binghamton  #fitnesstrainers  #personalfitness  #gymtraining  #chickswholift 
thoughts?👇
Follow 👉 @lifting.fitgirls
Follow 👉 @lifting.fitgirls

Credits @livelifefit_na
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Get some FREE stuff from us! Only pay  shipping! Visit the website in our bio now!
thoughts?👇 Follow 👉 @lifting.fitgirls Follow 👉 @lifting.fitgirls Credits @livelifefit_na --- Get some FREE stuff from us! Only pay shipping! Visit the website in our bio now!
Rest days = happy hour days
Rest days = happy hour days
Can you still do Flexible Dieting on a Whole Food Plant Based Diet? 
Absolutely! Nothing changes except you exchange animal products for plant based foods. 
You can still include tons of variety in your diet, and I encourage this because greater plant food diversity means a larger variety of nutrients and a more diverse gut microbiome.
You can still factor you favourite treats into your diet too. 
I like to have a little coconut yoghurt with berries or a little dark chocolate... But you can get more extravagant than that, the choice is yours!!
If there's ever a style of eating that means your appetite is self regulated though, this would be it. All that fibre leaves you feeling satisfied and it would be extremely hard to over eat provided you keep an eye on your nut portions 
There's nothing to lose eating this way.. you actually gain so much. 
I feel lighter on my feet, i feel healthier, have a clearer mind, better digestion,  and my heart feels so damn happy knowing that I no longer contribute to these horrible industries.
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#fitgirls #fitchicks #fitbodies #fitnessmodel #veganbootybuilder #veganmuscle #veganathlete #veganbikiniathlete #fitfam #ifbb #ifbbbikini #igfitnessgirls #veganfitness #veganfitness #chickswholift #bootybuilder #bootytraining #bossbabes #booty🍑 #bootyworkout #fitspiration #fitspo #girlswithabs #glutetraining #bikinigirls #iifym #enduringfitness #gymgirl #glutes #plantbasedfitness #crueltyfree
Can you still do Flexible Dieting on a Whole Food Plant Based Diet? Absolutely! Nothing changes except you exchange animal products for plant based foods. You can still include tons of variety in your diet, and I encourage this because greater plant food diversity means a larger variety of nutrients and a more diverse gut microbiome. You can still factor you favourite treats into your diet too. I like to have a little coconut yoghurt with berries or a little dark chocolate... But you can get more extravagant than that, the choice is yours!! If there's ever a style of eating that means your appetite is self regulated though, this would be it. All that fibre leaves you feeling satisfied and it would be extremely hard to over eat provided you keep an eye on your nut portions There's nothing to lose eating this way.. you actually gain so much. I feel lighter on my feet, i feel healthier, have a clearer mind, better digestion, and my heart feels so damn happy knowing that I no longer contribute to these horrible industries. . . . #fitgirls  #fitchicks  #fitbodies  #fitnessmodel  #veganbootybuilder  #veganmuscle  #veganathlete  #veganbikiniathlete  #fitfam  #ifbb  #ifbbbikini  #igfitnessgirls  #veganfitness  #veganfitness  #chickswholift  #bootybuilder  #bootytraining  #bossbabes  #booty 🍑 #bootyworkout  #fitspiration  #fitspo  #girlswithabs  #glutetraining  #bikinigirls  #iifym  #enduringfitness  #gymgirl  #glutes  #plantbasedfitness  #crueltyfree 
No one ever said it was gonna be easy, they just said that it would be worth it💪🏼🖤
If you're in San Diego and still haven't checked out @protfsandiego, wyd!!! I miss this gym so much. If you're looking for a gym that's motivating and challenging, this is it!
Free 5 day pass in my bio 🙌🏼
No one ever said it was gonna be easy, they just said that it would be worth it💪🏼🖤 If you're in San Diego and still haven't checked out @protfsandiego, wyd!!! I miss this gym so much. If you're looking for a gym that's motivating and challenging, this is it! Free 5 day pass in my bio 🙌🏼
Hsppy Friday! We KILLED some shoulders today. 
3 sets of 12 (except the Arnold press I made us accidentally do 4 sets 🤣🤣🤣) Shoulder press
Front to lateral raise combo
Arnold press
Upright rows
Bicep curl to press
Hsppy Friday! We KILLED some shoulders today. 3 sets of 12 (except the Arnold press I made us accidentally do 4 sets 🤣🤣🤣) Shoulder press Front to lateral raise combo Arnold press Upright rows Bicep curl to press
And the one of a kind dream suit! An enormous thank u 2 @tatyanascreations for making my crazy suit ideas come 2 life in an elegant n striking way. This woman is a suit goddess with impeccable construction!!! As always, I'm cautioned by many about being 2 different. Look one thing u need 2 learn n quickly is that this girl has ZERO intentions of blending in. Of being like the others. Of being similar 2 the pack. No. Damn. Way. No one is saving lives, here. It's a bikini comp in Maine n should b FUN!! YES, we train like beasts, we eat with OCD precision, we sacrifice endless time, energy n money for mths. The reward comes in you're beautiful physique and a package only you can deliver.  Be YOU!!! Enjoy EVERY minute of it. Because, in truth, it is but a shining little moment. 💖💖💖#noapologies #doyou #bikinicompetitor #bikinigirls #chickswholift #girlswithmuscle #beautiful #prettygirls #instadaily #instafit #instagram #instagood #hotmoms #milfstatus #prettymoms #sexymoms #fitnessfreak #abs #legs #ocb #stagebound #igfitmoms #goaldigger #dreamchaser #fitover50
And the one of a kind dream suit! An enormous thank u 2 @tatyanascreations for making my crazy suit ideas come 2 life in an elegant n striking way. This woman is a suit goddess with impeccable construction!!! As always, I'm cautioned by many about being 2 different. Look one thing u need 2 learn n quickly is that this girl has ZERO intentions of blending in. Of being like the others. Of being similar 2 the pack. No. Damn. Way. No one is saving lives, here. It's a bikini comp in Maine n should b FUN!! YES, we train like beasts, we eat with OCD precision, we sacrifice endless time, energy n money for mths. The reward comes in you're beautiful physique and a package only you can deliver. Be YOU!!! Enjoy EVERY minute of it. Because, in truth, it is but a shining little moment. 💖💖💖#noapologies  #doyou  #bikinicompetitor  #bikinigirls  #chickswholift  #girlswithmuscle  #beautiful  #prettygirls  #instadaily  #instafit  #instagram  #instagood  #hotmoms  #milfstatus  #prettymoms  #sexymoms  #fitnessfreak  #abs  #legs  #ocb  #stagebound  #igfitmoms  #goaldigger  #dreamchaser  #fitover50 
FLOOR PRESSES!! Absolute must when training your bench!! .
Nationals are nippin at my heels!! Im so excited to lift with so many strong woman!! .
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#bench #floorpress #benchqueen #teamhani #powerlifting #powerlifting4women #gym #motivation #inspireothers #strongwoman #empower #chickswholift #TeamIU
Nothing better than hitting new PRs in the gym. 3 plates each side! 🏋🏼‍♀️ #chickswholift #liftheavy #chickswithtattoos #EWP #DTE #goalchasing #goalcrushing #getonmylevel #flagnorfail #cantstopme #watchmework #abbylynnfitness
WEEKEND EATS✨
Just yes.😋🌱
#Repost @ripe.and.readytoeat
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The layout and design at the new @eatstreet had me thoroughly impressed. So much to see and look at AND actual room to move, but it is unfortunately still sorely lacking in vegan fare. Nevertheless, I did my best! Vegan pizza (minus two flyaway basil leaves, which I lost to the bitingly cool riverside breeze) and none other than waffle fries. I've discovered a new favourite way to eat potato. 🥔🍕
WEEKEND EATS✨ Just yes.😋🌱 #Repost  @ripe.and.readytoeat · · · · The layout and design at the new @eatstreet had me thoroughly impressed. So much to see and look at AND actual room to move, but it is unfortunately still sorely lacking in vegan fare. Nevertheless, I did my best! Vegan pizza (minus two flyaway basil leaves, which I lost to the bitingly cool riverside breeze) and none other than waffle fries. I've discovered a new favourite way to eat potato. 🥔🍕
Temptations to eat the burger next to me were real high 😩 I’ve never been one to go for the “healthier” option when dining out because I like to indulge and enjoy my food, I’ve also never been one to order a açai/smoothie bowl bc why when you can have bacon, eggs and smashed avo on toast 🥓🍳🥑🍞 BUT I decided to go against the odds and be different and I was surprised at how full I felt. I don’t think anything will be able to beat my big breakfast cravings, but this is definitely now a go to for when I want a lighter meal 🥣
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#health #healthy #fitness #brunch #protein #delicious #healthyfood #healthyrecipes #acaibowl #smoothie #breakfastinmelbourne #cleaneats #toned #motivation #healthyeating #lowfat #gym #results #toned #shredded #inspo #cafe #fitnessgoals #bodybuilding #chickswholift #workout #progress #bootybuilding #gains #melbourne
Temptations to eat the burger next to me were real high 😩 I’ve never been one to go for the “healthier” option when dining out because I like to indulge and enjoy my food, I’ve also never been one to order a açai/smoothie bowl bc why when you can have bacon, eggs and smashed avo on toast 🥓🍳🥑🍞 BUT I decided to go against the odds and be different and I was surprised at how full I felt. I don’t think anything will be able to beat my big breakfast cravings, but this is definitely now a go to for when I want a lighter meal 🥣 . . . #health  #healthy  #fitness  #brunch  #protein  #delicious  #healthyfood  #healthyrecipes  #acaibowl  #smoothie  #breakfastinmelbourne  #cleaneats  #toned  #motivation  #healthyeating  #lowfat  #gym  #results  #toned  #shredded  #inspo  #cafe  #fitnessgoals  #bodybuilding  #chickswholift  #workout  #progress  #bootybuilding  #gains  #melbourne 
The picture on the left was sometime around 2013-14 when I was 15/16, and on the right was earlier this year. On the left I was obsessed with the “thigh gap” trend and a flat stomach. I was a typical uneducated teenage girl who didn’t want to touch weights because I was scared it would make me bulky. 4 years later I’m lifting heavy and I’m still like where’s my muscle 😂👀 Everyone’s fitness journey is different, we all have different starting points, different whys, different goals, but one thing always remains the same and that is wanting to be better than who you were yesterday 💭
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The picture on the left was sometime around 2013-14 when I was 15/16, and on the right was earlier this year. On the left I was obsessed with the “thigh gap” trend and a flat stomach. I was a typical uneducated teenage girl who didn’t want to touch weights because I was scared it would make me bulky. 4 years later I’m lifting heavy and I’m still like where’s my muscle 😂👀 Everyone’s fitness journey is different, we all have different starting points, different whys, different goals, but one thing always remains the same and that is wanting to be better than who you were yesterday 💭 . . .
Love doing life with my other half 💞
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Story time 📖 
Last summer I persuaded our group of friends to climb Mt Oberon because I knew the views were 💯👌🏼 But halfway they ALL hit me with the “Leanna we’re too tired, let’s just go home,” “this is gonna take too long, let’s get lunch,” “we’re not even halfway” and I just hit them back with the “THINK OF THE VIEWS 🏞, Y’ALL CAN DO THIS, DO IT FOR THE GRAM 😂” and they did. So not too sure if my motivation/persuading skills are top notch or if they are just great friends who did it for me 🤷🏻‍♀️
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#fitness #progress #hardwork #gym #workout #shredded #bulking #motivation #support #fitlife #instagood #gymlife #fitfam #inspiration #fitnessgoals #trainhard #fitspo #goals #gains #fitnessmotivation #chickswholift #weights #bootybuilding #weighttraining #bodybuilding #melbourne #fitnessfirst
Love doing life with my other half 💞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Story time 📖 Last summer I persuaded our group of friends to climb Mt Oberon because I knew the views were 💯👌🏼 But halfway they ALL hit me with the “Leanna we’re too tired, let’s just go home,” “this is gonna take too long, let’s get lunch,” “we’re not even halfway” and I just hit them back with the “THINK OF THE VIEWS 🏞, Y’ALL CAN DO THIS, DO IT FOR THE GRAM 😂” and they did. So not too sure if my motivation/persuading skills are top notch or if they are just great friends who did it for me 🤷🏻‍♀️ . . . #fitness  #progress  #hardwork  #gym  #workout  #shredded  #bulking  #motivation  #support  #fitlife  #instagood  #gymlife  #fitfam  #inspiration  #fitnessgoals  #trainhard  #fitspo  #goals  #gains  #fitnessmotivation  #chickswholift  #weights  #bootybuilding  #weighttraining  #bodybuilding  #melbourne  #fitnessfirst 
Louie is me when I see the waiter holding my food; happy on the inside, keeping my cool on the outside 😂
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Can assure you he loves being held, he’s just camera shy 🙅🏻‍♀️
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Louie is me when I see the waiter holding my food; happy on the inside, keeping my cool on the outside 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can assure you he loves being held, he’s just camera shy 🙅🏻‍♀️ . .
Finally get to workout with my #swolemate 😍😘 Back n Bis! Happy Friday! 
@jsrussell87 😂😘
Finally get to workout with my #swolemate  😍😘 Back n Bis! Happy Friday! @jsrussell87 😂😘
Hookin' y'all up with a killer back n bis workout! Happy weekend! dasmuhgoofball @jsrussell87 😂😘
Hookin' y'all up with a killer back n bis workout! Happy weekend! dasmuhgoofball @jsrussell87 😂😘
Happy #FLEXFRIDAY from me and my #swolemate to y'all! 💪😙