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Week 5 (LATE ENTRY)
Monday- 7 mi CP
Tuesday- Legs (Strength)
Wednesday- 7 miles total
2 miles EZ
5k FAST
2 miles EZ
Now if I could just remember to journal my training days. The days seem so short! #1corinthians1031 #betterforit #alltheglorygoestogod #strengthtraining #strongfinishathlete #istillhatespeedwork #sorelegs #distancerunner
‼️KETTLEBELL SWINGS 
Specialising in Kettlebell training this is one of my favourite kettlebell movements

With one piece of equipment they are so versatile adding many benefits to the quality of your life 🔥

#fitspiration #fitnessforlife #cairns #nopainnogain #workoutmotivation #workouttime #redlynch #iworkout #fitspo #alwaysinbeta #betterforit #fnq #motivation #movementculture #positivemood #gymmotivation #justdoit #workoutday #fitnessgoals #training #fitfam
‼️KETTLEBELL SWINGS Specialising in Kettlebell training this is one of my favourite kettlebell movements With one piece of equipment they are so versatile adding many benefits to the quality of your life 🔥 #fitspiration  #fitnessforlife  #cairns  #nopainnogain  #workoutmotivation  #workouttime  #redlynch  #iworkout  #fitspo  #alwaysinbeta  #betterforit  #fnq  #motivation  #movementculture  #positivemood  #gymmotivation  #justdoit  #workoutday  #fitnessgoals  #training  #fitfam 
Push yourself to new heights keep it simple and believe yourself. My CrossFit training underway.  God bless you all.
Push yourself to new heights keep it simple and believe yourself. My CrossFit training underway. God bless you all.
procrastinating studying for finals like 🤤
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hehe but really, some truth for you babes: I MISS YOU! taking time off to focus on school has NOT be fun / easy. & instead of showing me how “easy” life could be if I didn’t have the ambition I have to graduate a year early & build my OWN business instead of working for someone else... it showed me how much I LOVE what I get to do everyday. because I freakin MISSED it the past few weeks. ⠀⠀
chatting with the girls on my team daily, making NEW friends daily, crushing my workouts & sharing that with all of you to inspire you— THAT is what I love. & that is why I’ve missed it so much. ⠀⠀
T-2 days until exams are donezoooo & I will back in my pink cloud & doin what  I love. 🥰 .
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⠀⠀ #luckyme #grateful #womenwhodo #theuniversehasyourback #abundancemindset #verilymoment #seekthesimplicity #youvsyou #betterforit #iwill #createyourhappy #attitudeofgratitude #mindbodygreen #theroadlesstraveled #thecoachlife #ipreview @preview.app
procrastinating studying for finals like 🤤 ⠀⠀ hehe but really, some truth for you babes: I MISS YOU! taking time off to focus on school has NOT be fun / easy. & instead of showing me how “easy” life could be if I didn’t have the ambition I have to graduate a year early & build my OWN business instead of working for someone else... it showed me how much I LOVE what I get to do everyday. because I freakin MISSED it the past few weeks. ⠀⠀ chatting with the girls on my team daily, making NEW friends daily, crushing my workouts & sharing that with all of you to inspire you— THAT is what I love. & that is why I’ve missed it so much. ⠀⠀ T-2 days until exams are donezoooo & I will back in my pink cloud & doin what I love. 🥰 . . ⠀⠀ #luckyme  #grateful  #womenwhodo  #theuniversehasyourback  #abundancemindset  #verilymoment  #seekthesimplicity  #youvsyou  #betterforit  #iwill  #createyourhappy  #attitudeofgratitude  #mindbodygreen  #theroadlesstraveled  #thecoachlife  #ipreview  @preview.app
It’s been determined to keep lifting & doing what I’m passionate about, I’m going to have to get surgery.
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It was definitely a tough pill to swallow at first knowing that I would lose a lot of the muscle I’ve built and I’ll be out for 3 months.
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That being said, I will be headed up north for surgery so I can be with my family and essentially they can wait on me 💁🏼‍♀️. I had an opportunity to go to some amazing doctors and by luck of the draw with dates and insurance, I ended up at one of the coolest ortho hospitals.
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Met with Dr. O’Brien today who will be doing my surgery on December 19th. I have a subluxing shoulder, a tear in my labrum and biceps tendinitis. The procedure will be to stabilize my shoulder, repair my labrum and actually move my bicep muscle to a different location.
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Because of my looser joints I will have to modify my lifts to accommodate my condition and prevent any future injury.
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I guess it’s back cutting and cardio for me for the next 3 months. Stay tuned because ya girl is going to come back swinging. At least I don’t have to wear the sling until after surgery ✔️
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As usual, do you boo boo ✌🏼
It’s been determined to keep lifting & doing what I’m passionate about, I’m going to have to get surgery. . It was definitely a tough pill to swallow at first knowing that I would lose a lot of the muscle I’ve built and I’ll be out for 3 months. . That being said, I will be headed up north for surgery so I can be with my family and essentially they can wait on me 💁🏼‍♀️. I had an opportunity to go to some amazing doctors and by luck of the draw with dates and insurance, I ended up at one of the coolest ortho hospitals. . Met with Dr. O’Brien today who will be doing my surgery on December 19th. I have a subluxing shoulder, a tear in my labrum and biceps tendinitis. The procedure will be to stabilize my shoulder, repair my labrum and actually move my bicep muscle to a different location. . Because of my looser joints I will have to modify my lifts to accommodate my condition and prevent any future injury. . I guess it’s back cutting and cardio for me for the next 3 months. Stay tuned because ya girl is going to come back swinging. At least I don’t have to wear the sling until after surgery ✔️ . As usual, do you boo boo ✌🏼
Visiting my nan and I forgot all my workout/running gear! 🙈So what do I do? I grab an old pair of shorts and do two rounds of the 12 days of #barnfitmas challenge days 8 and 9. Adding 20 alternating lunges and 100 ab bicycles (pic 2) to the list. And of course some stretching at the end because I’m always stretching!! (pic 3). Photo credit goes to my 87 year young beautiful Nanny !❤️ #workoutmotivation #challenge #fitness #athomeworkout #lunges#abs #fitnessmotivation #gym #workout #challengeyourself #fitnessjourney #girlswholift#getitdone #reallife #workwithwhatyougot #strongwomen #workouts#fitnesslifestyle #christmaschallenge#justdoit #betterforit #fit#instafit #workouttime #pushyourself#fitspo #homeworkout#getstrong
Visiting my nan and I forgot all my workout/running gear! 🙈So what do I do? I grab an old pair of shorts and do two rounds of the 12 days of #barnfitmas  challenge days 8 and 9. Adding 20 alternating lunges and 100 ab bicycles (pic 2) to the list. And of course some stretching at the end because I’m always stretching!! (pic 3). Photo credit goes to my 87 year young beautiful Nanny !❤️ #workoutmotivation  #challenge  #fitness  #athomeworkout  #lunges #abs  #fitnessmotivation  #gym  #workout  #challengeyourself  #fitnessjourney  #girlswholift #getitdone  #reallife  #workwithwhatyougot  #strongwomen  #workouts #fitnesslifestyle  #christmaschallenge #justdoit  #betterforit  #fit #instafit  #workouttime  #pushyourself #fitspo  #homeworkout #getstrong 
🧘🏽‍♀️Restorative yoga releases trauma of the past from your body.
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😌Meditation and CBD oil rewire your brain around anxiety today.
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🥑And gluten-free eating rebounds both your mind and body future.
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✊🏽Managing your mental health and wellness is a lifestyle. And it’s 100% possible and manageable with accountability and support.
#AnxietyWho
#GraceGritAndGlory
#SetFreeWithIsaly
🧘🏽‍♀️Restorative yoga releases trauma of the past from your body. — 😌Meditation and CBD oil rewire your brain around anxiety today. — 🥑And gluten-free eating rebounds both your mind and body future. — ✊🏽Managing your mental health and wellness is a lifestyle. And it’s 100% possible and manageable with accountability and support. #AnxietyWho  #GraceGritAndGlory  #SetFreeWithIsaly 
I think Jack is ready for cutback week since he played dead at the end of easiest run this week 😂 4.25 miles in the beautiful Iowa fall weather (in December??)! ♥️
I think Jack is ready for cutback week since he played dead at the end of easiest run this week 😂 4.25 miles in the beautiful Iowa fall weather (in December??)! ♥️
I grew up doing ballet and had tried running in college. I was #skinnyfat and wanted to be in shape, but I couldn't stick with it. I had started BBG a few times, but never made it past week 4... until I did it with my friends! I learned that no matter how much it sucks to workout (and like, it's miserable sometimes), it's always fun with friends. It turned into a time for us all to get together and catch up each week. I miss working out with Nora (and Raechel!!) every day. I will always cherish those memories of us complaining together 😂. Nora and I have made a pact to get together more often at the gym! We did our first live last Sunday and we have another one coming this week. We better see you there!
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#fitnessmotivation #gymlife #fitgirls #gymgirl #girlswholift  #fittnessjourney #bossgirls #sweatandthings #gymaddict #gymfam #instafitfam #bbgokc #getfit #nodaysoff #bbggirls #bbgfam #fitgirlsnation #fitgirlsmotivate #betterforit #activeliving #thisgirlcan #likeagirl #strongwomen #strongnotskinny #bbgcommunity #sweatwithkayla #bbg #kaylaitsines
I grew up doing ballet and had tried running in college. I was #skinnyfat  and wanted to be in shape, but I couldn't stick with it. I had started BBG a few times, but never made it past week 4... until I did it with my friends! I learned that no matter how much it sucks to workout (and like, it's miserable sometimes), it's always fun with friends. It turned into a time for us all to get together and catch up each week. I miss working out with Nora (and Raechel!!) every day. I will always cherish those memories of us complaining together 😂. Nora and I have made a pact to get together more often at the gym! We did our first live last Sunday and we have another one coming this week. We better see you there! . . . . . . #fitnessmotivation  #gymlife  #fitgirls  #gymgirl  #girlswholift  #fittnessjourney  #bossgirls  #sweatandthings  #gymaddict  #gymfam  #instafitfam  #bbgokc  #getfit  #nodaysoff  #bbggirls  #bbgfam  #fitgirlsnation  #fitgirlsmotivate  #betterforit  #activeliving  #thisgirlcan  #likeagirl  #strongwomen  #strongnotskinny  #bbgcommunity  #sweatwithkayla  #bbg  #kaylaitsines 
Remember how I had no time to meal prep? Well @madmexau nutrition calculator helps me design a naked burrito to my macros. I can be flexible and lose weight 😍
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 #eeeeeats #foodpic #foodielife #heresmyfood #foodiegram #fitnessgoals #fitspiration #getfit #betterforit #positivemood #fitnessgirl #weightloss #flexibledieting #diet #weightlossgoals #madmex #mexican #healthy #cleaneating
Following on from yesterdays post, here is a simple workout that anybody can do to develop their upper body posterior muscles and improve posture:
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2-3 sets of each
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A - Face pulls 8-12 reps (provides the exact opposite movements that you are continuously pulled into sitting hunched over a computer) develops the upper back muscles.
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B - Back extensions 10-15 reps (great for developing the posterior chain, specifically focusing on the lower back, glutes and hamstrings) -
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C - Seated cable row 8-12 reps (developing strong lats and the mid back) -
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A better posture will make your physique look 10 times better, this workout could be bolted on the end of another workout or done alone, try it a couple of times a week.
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This workout could also be mimicked using bands or trx straps.
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All exercises can easily be found online. 
#jackedtraining #onlinecoach #onlinept #cheshire #cheshirept #manchester #dubai # workout #posture #fitspiration #fitnessgoals #fitfam #training #getfit #fitlife #fitnessforlife #fitnessmotivation #nopainnogain #workoutmotivation #gymmotivation #workoutday #beastmode #motivation #movementculture #findyourstrong #fitspo #workouttime #iworkout #positivemood #justdoit #betterforit
Following on from yesterdays post, here is a simple workout that anybody can do to develop their upper body posterior muscles and improve posture: - - 2-3 sets of each - - A - Face pulls 8-12 reps (provides the exact opposite movements that you are continuously pulled into sitting hunched over a computer) develops the upper back muscles. - - B - Back extensions 10-15 reps (great for developing the posterior chain, specifically focusing on the lower back, glutes and hamstrings) - - - C - Seated cable row 8-12 reps (developing strong lats and the mid back) - - - A better posture will make your physique look 10 times better, this workout could be bolted on the end of another workout or done alone, try it a couple of times a week. - - This workout could also be mimicked using bands or trx straps. - - All exercises can easily be found online. #jackedtraining  #onlinecoach  #onlinept  #cheshire  #cheshirept  #manchester  #dubai  # workout #posture  #fitspiration  #fitnessgoals  #fitfam  #training  #getfit  #fitlife  #fitnessforlife  #fitnessmotivation  #nopainnogain  #workoutmotivation  #gymmotivation  #workoutday  #beastmode  #motivation  #movementculture  #findyourstrong  #fitspo  #workouttime  #iworkout  #positivemood  #justdoit  #betterforit 
How to focus more on bench grip for your type of workout
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Follow @inspiredomination for more content
Tag a friend 🗣
————————— #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #iwill #findyourstrong #motivation #movementculture #l4like #f4f
How to focus more on bench grip for your type of workout ————————— Follow @inspiredomination for more content Tag a friend 🗣 ————————— #fitspiration  #fitnessgoals  #fitfam  #fitlife  #getfit  #training  #fitnessmotivation  #fitnessforlife  #strongnotskinny  #nopainnogain  #workoutmotivation  #workouttime  #fitspo  #gymmotivation  #maketime  #iworkout  #beastmode  #positivemood  #workoutday  #fitfluential  #justdoit  #bestlifeproject  #alwaysinbeta  #betterforit  #iwill  #findyourstrong  #motivation  #movementculture  #l4like  #f4f 
Alright world, I have posted several deadlift sessions in the past...I love to deadlift...dead liftings my favorite!!!
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So it’s time to present a squat session.  If you haven’t followed me too much, here’s the relationship I have had with squatting...😡🤬😳😢😭. When I started powerlifting, the squat was the most mentally challenging lift for me.  It has taken me a year to get to where I am.  Depth, control, power, mental focus...I am building slowly and working on staying consistent with my form.  I have found that elevating my heels has been a huge game changer for me, so I will be investing in powerlifting shoes after the holidays🤗. Train smarter and harder.
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This morning I took several videos during my training session since this was my first squat day in my strength block. I am happy with what I’m seeing.  I have been working on my power out of the hole and trying not to shoot my hips up first.  So here is my video breakdown:
1️⃣First working set of 3 with 155lbs
2️⃣Fourth working set of 3 with 155lbs...form not deteriorating the way it used to👍🏼
3️⃣Final set of 3 with 160lbs...feeling the workout, but walked away from the rack feeling more comfortable in my squat.
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Looking forward to keeping this momentum moving forward.
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 #squats #girlswhopowerlift #bestlifeproject #fitlife #fitnessgoals #fitspo #positivemood #betterforit #iwill #motivation #justdoit #fitnessforlife #training #strongnotskinny #fitspiration #youcandoit #staypositive #fitnesslifestyle #healthyhappylife #wellnessjourney #healthmatters #mindandbody #powerlifting #bodybuilding #anftrainingllc #onlinepersonaltraining #strength #strongmindstrongbody #lifting
Alright world, I have posted several deadlift sessions in the past...I love to deadlift...dead liftings my favorite!!! . So it’s time to present a squat session. If you haven’t followed me too much, here’s the relationship I have had with squatting...😡🤬😳😢😭. When I started powerlifting, the squat was the most mentally challenging lift for me. It has taken me a year to get to where I am. Depth, control, power, mental focus...I am building slowly and working on staying consistent with my form. I have found that elevating my heels has been a huge game changer for me, so I will be investing in powerlifting shoes after the holidays🤗. Train smarter and harder. . This morning I took several videos during my training session since this was my first squat day in my strength block. I am happy with what I’m seeing. I have been working on my power out of the hole and trying not to shoot my hips up first. So here is my video breakdown: 1️⃣First working set of 3 with 155lbs 2️⃣Fourth working set of 3 with 155lbs...form not deteriorating the way it used to👍🏼 3️⃣Final set of 3 with 160lbs...feeling the workout, but walked away from the rack feeling more comfortable in my squat. . Looking forward to keeping this momentum moving forward. . #squats  #girlswhopowerlift  #bestlifeproject  #fitlife  #fitnessgoals  #fitspo  #positivemood  #betterforit  #iwill  #motivation  #justdoit  #fitnessforlife  #training  #strongnotskinny  #fitspiration  #youcandoit  #staypositive  #fitnesslifestyle  #healthyhappylife  #wellnessjourney  #healthmatters  #mindandbody  #powerlifting  #bodybuilding  #anftrainingllc  #onlinepersonaltraining  #strength  #strongmindstrongbody  #lifting 
Finding a place with⠀
🎄 Amazing Small Group sessions including Yoga⠀
🎄 The Best Expert Trainers in Houston⠀
🎄 A comprehensive meal plan⠀
🎄 Love and Respect⠀
🎄 Help you need⠀
🎄 Motivation and Success⠀
Will forever change your health!⠀
Get started today :)⠀
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#RHSFit #HopperStrong #richmondtx⠀
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#Fitfam #GymLife #FitLife #GetStrong #Workout #Fitness  #Yoga #Health #EatClean #FitFood #HealthyEating #GetHealthy  #Detox #Nutrition #FitnessMotivation #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #BodyGoals #Hardworkdedication #GymMotivation #DreamBig #BestLifeProject #Betterforit #Findyourstrong
Finding a place with⠀ 🎄 Amazing Small Group sessions including Yoga⠀ 🎄 The Best Expert Trainers in Houston⠀ 🎄 A comprehensive meal plan⠀ 🎄 Love and Respect⠀ 🎄 Help you need⠀ 🎄 Motivation and Success⠀ Will forever change your health!⠀ Get started today :)⠀ ⠀ #RHSFit  #HopperStrong  #richmondtx ⠀ ⠀ #Fitfam  #GymLife  #FitLife  #GetStrong  #Workout  #Fitness  #Yoga  #Health  #EatClean  #FitFood  #HealthyEating  #GetHealthy  #Detox  #Nutrition  #FitnessMotivation  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #BodyGoals  #Hardworkdedication  #GymMotivation  #DreamBig  #BestLifeProject  #Betterforit  #Findyourstrong 
ТРЕНИРОВКИ. День 153 (12.12.18). Recovery run. Полюстровский парк, 0, 🌧, 20:07.
Когда тренировка продолжается и заканчивается на лестнице 🙈🤣
Сегодня совсем мало бега и он по пульсу. А после, развлечения для взрослых с использованием лестницы. Забежала-заходила 2 раза до 9 этажа, а потом в 3 подхода делала зашагивания с выносом бедра. Бодро так))
А вообще, подзагнала чуток себя активностью, плюс работа, плюс трудности с транспортом (вчера снова стало плохо в дороге).. потому отменила две тренировки. Тот момент, когда чётко чувствуешь, что нужно остановиться и дать себе как минимум выдохнуть. Отписалась обоим тренерам и позволила себе не думать, не гнобить себя. 
Верю, что скоро всё устаканится!
P.S. в карусели мои понимающие и принимающие
#ябегун #volkarun #betterforit #wolderunners #runningcommunity #runningculture #running  #ятольколучше #бегизамной #выходиззоныкомфорта #преодолениесебя #несмотряниначто  #happy #happytime #volka #volkaslife  #garmin #garminforerunner #garminforerunner735xt #whyirunspb #time4run #времядлябега #ямарафонец #athletesunfiltered #беговаязима
ТРЕНИРОВКИ. День 153 (12.12.18). Recovery run. Полюстровский парк, 0, 🌧, 20:07. Когда тренировка продолжается и заканчивается на лестнице 🙈🤣 Сегодня совсем мало бега и он по пульсу. А после, развлечения для взрослых с использованием лестницы. Забежала-заходила 2 раза до 9 этажа, а потом в 3 подхода делала зашагивания с выносом бедра. Бодро так)) А вообще, подзагнала чуток себя активностью, плюс работа, плюс трудности с транспортом (вчера снова стало плохо в дороге).. потому отменила две тренировки. Тот момент, когда чётко чувствуешь, что нужно остановиться и дать себе как минимум выдохнуть. Отписалась обоим тренерам и позволила себе не думать, не гнобить себя. Верю, что скоро всё устаканится! P.S. в карусели мои понимающие и принимающие #ябегун  #volkarun  #betterforit  #wolderunners  #runningcommunity  #runningculture  #running  #ятольколучше  #бегизамной  #выходиззоныкомфорта  #преодолениесебя  #несмотряниначто  #happy  #happytime  #volka  #volkaslife  #garmin  #garminforerunner  #garminforerunner735xt  #whyirunspb  #time4run  #времядлябега  #ямарафонец  #athletesunfiltered  #беговаязима 
-40 kilolar ile yüz farkı 😍 Kilo vermem lazım dediğinizde size verilen ilk tepki nedir? Bana verilen tepki -senin yüzün  güzel boşver olurdu. Ben de alırdım gazı oh ye babam ye ye anam ye anam babam😂 makarnayı göm nutellayı dolmaları 😋 Benim için tek değişmeyen şey ve umuyorum da değişmez. Her durumda her  daim her gün gülebilmek gülünce herşey daha güzel daha içten ve samimi. Belki de o yüzden yüzüm güzel geliyor insanlara, benden ufacık bir tavsiye benim gibi yüzün güzel denince kendinizi yemeye vermeyin.🤦‍♀️ Güldükçe o yüz her zaman güzel samimi ve içtendir. Ve unutmayın her zaman güzeliz.👸 #FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit #Findyourstrong #motto #beforeandafter
-40 kilolar ile yüz farkı 😍 Kilo vermem lazım dediğinizde size verilen ilk tepki nedir? Bana verilen tepki -senin yüzün güzel boşver olurdu. Ben de alırdım gazı oh ye babam ye ye anam ye anam babam😂 makarnayı göm nutellayı dolmaları 😋 Benim için tek değişmeyen şey ve umuyorum da değişmez. Her durumda her daim her gün gülebilmek gülünce herşey daha güzel daha içten ve samimi. Belki de o yüzden yüzüm güzel geliyor insanlara, benden ufacık bir tavsiye benim gibi yüzün güzel denince kendinizi yemeye vermeyin.🤦‍♀️ Güldükçe o yüz her zaman güzel samimi ve içtendir. Ve unutmayın her zaman güzeliz.👸 #FitQuote  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #MondayMotivation  #BodyGoals  #PhysiqueGoals  #Mirrin  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #Iwill  #BestLifeProject  #Alwaysinbeta  #Betterforit  #Findyourstrong  #motto  #beforeandafter 
Its important in life to find a place in this world that brings peace to your soul and courage to your heart and strength to your body, for me that place is the beach!!😎 ...
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#getfit #fitfam #fitgirl #bossbabe #yogi #yoga #yogaflow #meditation #toptags #smile #follow4follow #like4like #followforfollow #f4f #l4l #dreambig #iwill #betterforit #justdoit #fitness #excercise #girlswholift #gymlife #beachlife #floridabeaches #mindbodygram #sunset #photographyfun #instafollowback
Its important in life to find a place in this world that brings peace to your soul and courage to your heart and strength to your body, for me that place is the beach!!😎 ... ... ... #getfit  #fitfam  #fitgirl  #bossbabe  #yogi  #yoga  #yogaflow  #meditation  #toptags  #smile  #follow4follow  #like4like  #followforfollow  #f4f  #l4l  #dreambig  #iwill  #betterforit  #justdoit  #fitness  #excercise  #girlswholift  #gymlife  #beachlife  #floridabeaches  #mindbodygram  #sunset  #photographyfun  #instafollowback 
So it's the holidays... money is tight and you don't feel like you can invest in yourself the way you invest in everyone else... What if I told you your investment is LESS THAN $15 each month?

Guess what else... An investment IN YOURSELF is an investment FOR OTHERS. The people in your life want to experience the BEST VERSION OF YOU each and every day... The confident, happy, feelin fine, less stressed version of you!

I bet you spend MORE THAN $15 a month on fast food, @starbucks, or weekly @target runs... Imagine the life you could have if you were to spend it someplace else?

In an effort to give everyone the opportunity to FEEL GOOD about themselves this holiday season PLUS ramp up for ✨2019✨, I decided to open more spots in my accountability group (you’ll thank me later sis!). This time of year is where the spirit of giving feels most vibrant. Give THE BEST gift to yourself this year of health & HAPPINESS then send me a dm and let's chat!
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#teamfabfit #healthandhappiness #wallhandstand #handstandpractice #handstandpushup #holidayhustle #happyhumpdaypeeps #backmuscles #findingmyselfagain #writingmyownstory #buildingmydream #fitnesshouston #texasgirls #bootygainz #messybunfordays #messyhairproblems #weeklyshopping #targetruns #targetdollarspot #targetsteals #houstontexaslifestyle #houstonlife #2019goals #newyearsresolutions #newyearnewgoals #newyearnewme #prioritiesfirst #betterforit #fitchicksbelike #femalefitnessmotivation
So it's the holidays... money is tight and you don't feel like you can invest in yourself the way you invest in everyone else... What if I told you your investment is LESS THAN $15 each month? Guess what else... An investment IN YOURSELF is an investment FOR OTHERS. The people in your life want to experience the BEST VERSION OF YOU each and every day... The confident, happy, feelin fine, less stressed version of you! I bet you spend MORE THAN $15 a month on fast food, @starbucks, or weekly @target runs... Imagine the life you could have if you were to spend it someplace else? In an effort to give everyone the opportunity to FEEL GOOD about themselves this holiday season PLUS ramp up for ✨2019✨, I decided to open more spots in my accountability group (you’ll thank me later sis!). This time of year is where the spirit of giving feels most vibrant. Give THE BEST gift to yourself this year of health & HAPPINESS then send me a dm and let's chat! • • • • • #teamfabfit  #healthandhappiness  #wallhandstand  #handstandpractice  #handstandpushup  #holidayhustle  #happyhumpdaypeeps  #backmuscles  #findingmyselfagain  #writingmyownstory  #buildingmydream  #fitnesshouston  #texasgirls  #bootygainz  #messybunfordays  #messyhairproblems  #weeklyshopping  #targetruns  #targetdollarspot  #targetsteals  #houstontexaslifestyle  #houstonlife  #2019goals  #newyearsresolutions  #newyearnewgoals  #newyearnewme  #prioritiesfirst  #betterforit  #fitchicksbelike  #femalefitnessmotivation 
Lavender is an aromatic perennial evergreen shrub with lavender coloured flower native to the Mediterranean. Medicinally, Lavender is used as an antidepressant, antispasmodic and sedative in conditions such as restlessness and insomnia, nervous stomach irritation, flatulent dyspepsia, colic and anxiety. Find out more on our website with our A-Z Guide of herbs, link in bio
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#evalaraustralia #evalar #health #wellbeing
#plantpower #vitamin #supplement #tea #herb
#healthyeating #naturalhealth #guthealth #lavender #herbs #herb #nutrition #plantbased #mindset #liveinspired #mindbodygram #mindbodyspirit #holisticliving #greenlifestyle #healthyhappylife #wellnessjourney #BestLifeProject #Betterforit #Findyourstrong
Lavender is an aromatic perennial evergreen shrub with lavender coloured flower native to the Mediterranean. Medicinally, Lavender is used as an antidepressant, antispasmodic and sedative in conditions such as restlessness and insomnia, nervous stomach irritation, flatulent dyspepsia, colic and anxiety. Find out more on our website with our A-Z Guide of herbs, link in bio . . . #evalaraustralia  #evalar  #health  #wellbeing  #plantpower  #vitamin  #supplement  #tea  #herb  #healthyeating  #naturalhealth  #guthealth  #lavender  #herbs  #herb  #nutrition  #plantbased  #mindset  #liveinspired  #mindbodygram  #mindbodyspirit  #holisticliving  #greenlifestyle  #healthyhappylife  #wellnessjourney  #BestLifeProject  #Betterforit  #Findyourstrong 
Donut 🍩 let a little cold keep you from getting your run on! Might we suggest a little vitamin C (and maybe a splash of 🍾)!
Donut 🍩 let a little cold keep you from getting your run on! Might we suggest a little vitamin C (and maybe a splash of 🍾)!
Kettlebell swing 🏋️‍♀️ The thrust to the top engages the gluteus maximus. So although most people think this exercise is predominantly for the upper body, there is also a lot of emphasis on the butt. Win & win 💪
Kettlebell swing 🏋️‍♀️ The thrust to the top engages the gluteus maximus. So although most people think this exercise is predominantly for the upper body, there is also a lot of emphasis on the butt. Win & win 💪
Muscle Fitness, New Year's resolution on the making ! 💪🙌 Hope you guys are doing the same! 🤗

Let's achieve those goals for 2019!😋
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#Fit #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses  #BodyGoals #PhysiqueGoals #abs #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit #Findyourstrong #abstrix  #gnc #buckedupsupps #cardio
Good things ahead 2019 🤗
Good things ahead 2019 🤗
Your body can stand almost anything. It’s the mind that you have to convince. The guru himself tapping into that special place before filming some badass movements for our first promo with @_aesthetictemple . We believe firmly that the real training needs to be performed in the 🧠. Only then will the body and soul follow. 
#ForTheDailyGrind 
#WeTheRivals 
#TeamRVLS
www.wetherivals.com
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#rivals #fitness #fitspo #gymbeast #grindmode #aestheticscrew #stylin #iwill #bestlifeproject #betterforit #findyourstrong #mirrin #fitnessgoals #youcandoit #noexcuses #trainhard #seenonmyrun #fitfluential #movenourishbelieve #hardworkdedication #fitquote #dreambig #gymmotivation #physiquegoals #rvls
Your body can stand almost anything. It’s the mind that you have to convince. The guru himself tapping into that special place before filming some badass movements for our first promo with @_aesthetictemple . We believe firmly that the real training needs to be performed in the 🧠. Only then will the body and soul follow. #ForTheDailyGrind  #WeTheRivals  #TeamRVLS  www.wetherivals.com . . . . #rivals  #fitness  #fitspo  #gymbeast  #grindmode  #aestheticscrew  #stylin  #iwill  #bestlifeproject  #betterforit  #findyourstrong  #mirrin  #fitnessgoals  #youcandoit  #noexcuses  #trainhard  #seenonmyrun  #fitfluential  #movenourishbelieve  #hardworkdedication  #fitquote  #dreambig  #gymmotivation  #physiquegoals  #rvls 
Struggle with sciatica issues?  Scared to deadlift because of your lower back is injury prone? Try doing some Sumo Deadlifts instead of your typical RDL.⠀
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Sumo Deadlifts tend to be less hip dominant than your typical RDL which requires more hinging at the hip joint.  When peformed correctly, sumo deadlifts are a great lower back rehab/safer form to deadlift. ⠀
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The most common mistake made when performing a sumo deadlift is to hinge in the same manner/form you would during an RDL.  That is incorrect.  When performing a sumo deadlift you want to maintain the chest up and squat into the bottom/set position by pulling your hips into the bar.  You will feel less strain/load in the lower back then you would when performing an RDL.⠀
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Try these the next time you are experiencing back pain or have on going sciatica issues. They might just be a game changer for you!⠀
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #HappyHumpDay #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit #Findyourstrong #PrimitiveAthletics #LongBeach #Lakewood #SumoDeadlift #Hinging #Squats⠀
Struggle with sciatica issues? Scared to deadlift because of your lower back is injury prone? Try doing some Sumo Deadlifts instead of your typical RDL.⠀ .⠀ Sumo Deadlifts tend to be less hip dominant than your typical RDL which requires more hinging at the hip joint. When peformed correctly, sumo deadlifts are a great lower back rehab/safer form to deadlift. ⠀ .⠀ The most common mistake made when performing a sumo deadlift is to hinge in the same manner/form you would during an RDL. That is incorrect. When performing a sumo deadlift you want to maintain the chest up and squat into the bottom/set position by pulling your hips into the bar. You will feel less strain/load in the lower back then you would when performing an RDL.⠀ .⠀ Try these the next time you are experiencing back pain or have on going sciatica issues. They might just be a game changer for you!⠀ . ⠀ .⠀ .⠀ #FitQuote  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #HappyHumpDay  #BodyGoals  #PhysiqueGoals  #Mirrin  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #Iwill  #BestLifeProject  #Alwaysinbeta  #Betterforit  #Findyourstrong  #PrimitiveAthletics  #LongBeach  #Lakewood  #SumoDeadlift  #Hinging  #Squats ⠀
A giant HELLO 💛 to those of you who are new to my page. I see you + am grateful for you!! BootyCamp USA is a special place for you to not only to get quick, efficient, and killer workouts, but also a place for you to gain action-based steps to creating a life that you are excited to wake up to every single day. Stay tuned for: 💪 weekly workouts 🙌 Q + A style advice videos 🤩 nutrition tips + recipes 
Often times people ask me why I created BootyCamp USA so here’s a mini story-time: believe it or not a few years ago I was unhappy, burnt out, and desperate for a massive change in my life. I had a lot of dreams and goals yet what I wanted to attain didn’t match how I lived day-to-day. We all go through a point in life whether it’s one time or many times where we must pick ourselves up, dust ourselves off, and metaphorically get back into the ring. Each day I took a small step towards gaining my confidence, making myself stronger in all aspects, and working towards my goals. After talking to so many girls about this I realized that I wasn’t alone. I’m a big believer that we go through difficult times in life so that we can’t connect and help others with their journey. BootyCamp was then created as a way  for me to connect myself with others and create a space of true empowerment. When you tune into your power and strength, you become unstoppable. It’s time for you to feel and be unstoppable 💛
A giant HELLO 💛 to those of you who are new to my page. I see you + am grateful for you!! BootyCamp USA is a special place for you to not only to get quick, efficient, and killer workouts, but also a place for you to gain action-based steps to creating a life that you are excited to wake up to every single day. Stay tuned for: 💪 weekly workouts 🙌 Q + A style advice videos 🤩 nutrition tips + recipes Often times people ask me why I created BootyCamp USA so here’s a mini story-time: believe it or not a few years ago I was unhappy, burnt out, and desperate for a massive change in my life. I had a lot of dreams and goals yet what I wanted to attain didn’t match how I lived day-to-day. We all go through a point in life whether it’s one time or many times where we must pick ourselves up, dust ourselves off, and metaphorically get back into the ring. Each day I took a small step towards gaining my confidence, making myself stronger in all aspects, and working towards my goals. After talking to so many girls about this I realized that I wasn’t alone. I’m a big believer that we go through difficult times in life so that we can’t connect and help others with their journey. BootyCamp was then created as a way for me to connect myself with others and create a space of true empowerment. When you tune into your power and strength, you become unstoppable. It’s time for you to feel and be unstoppable 💛
Back day opener: 10 sets of 6 reps on Deadlifts. #sucklessthanyesterday
Getting better every day 💪 •
During the holidays it’s tough to stay on track with your goals but we’re here to keep you motivated!!! •
Keep your eyes out for a 12 day challenge starting Thursday, December 14 👀
Getting better every day 💪 • During the holidays it’s tough to stay on track with your goals but we’re here to keep you motivated!!! • Keep your eyes out for a 12 day challenge starting Thursday, December 14 👀
Brust Training mit @mar_tin84 heute ▶️35 min Crosstrainer ▶️6 Sets Bankdrücken (Video✔) a 12/12/8/8/6/3 Reps ▶️ 3 Sets KH Schrägbankdrücken a 12/8/8 Reps und ab dann ▶️eine Art Brust zirkeltraining mit Trainer 5 verschiedene Übungen ... Ciao... 😂🙈
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Werbung wegen erkennbarer Marken.
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#FitForLife #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #ICan #BodyGoals #PhysiqueGoals #BackAttack #Hardworkdedication #GymMotivation #DreamBig #JustDoIt #LowRow #BestLifeProject  #Betterforit #Blessedn #GetInShape #HardWork  #WorkForIt #Thankful #Strengh #NeverQuit #KeepGoing #HeadStrong #NoEasyWay
Brust Training mit @mar_tin84 heute ▶️35 min Crosstrainer ▶️6 Sets Bankdrücken (Video✔) a 12/12/8/8/6/3 Reps ▶️ 3 Sets KH Schrägbankdrücken a 12/8/8 Reps und ab dann ▶️eine Art Brust zirkeltraining mit Trainer 5 verschiedene Übungen ... Ciao... 😂🙈 - - - - Werbung wegen erkennbarer Marken. ---------------------------------------------------- #FitForLife  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #ICan  #BodyGoals  #PhysiqueGoals  #BackAttack  #Hardworkdedication  #GymMotivation  #DreamBig  #JustDoIt  #LowRow  #BestLifeProject  #Betterforit  #Blessedn  #GetInShape  #HardWork  #WorkForIt  #Thankful  #Strengh  #NeverQuit  #KeepGoing  #HeadStrong  #NoEasyWay 
Running low on cash this holiday season !!! COMMUNITY CLASSES ARE AVAILABLE 
Commit 2b Fit Studio and Boutique
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Give whatever you want towards your class on these 2days!! Good until Jan 5th.. hurry!!!!
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit
Running low on cash this holiday season !!! COMMUNITY CLASSES ARE AVAILABLE Commit 2b Fit Studio and Boutique - Give whatever you want towards your class on these 2days!! Good until Jan 5th.. hurry!!!! - #FitQuote  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #MondayMotivation  #BodyGoals  #PhysiqueGoals  #Mirrin  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #Iwill  #BestLifeProject  #Alwaysinbeta  #Betterforit 
Have you tried our new Run Mich beanies yet? If you could describe them in one word, what would it be?

We've heard cozy, comfy, warm, amazing... the list goes on. Tell us your thoughts below! If you haven't checked them out yet, you must. They're selling out F A S T. 🔥
Have you tried our new Run Mich beanies yet? If you could describe them in one word, what would it be? We've heard cozy, comfy, warm, amazing... the list goes on. Tell us your thoughts below! If you haven't checked them out yet, you must. They're selling out F A S T. 🔥
Najsmaczniejsze BCAA dotarło do kolejnego miejsca w Polsce 🔥 A Wy próbowaliście już NOCCO? 😍 Który smak lubicie najbardziej? 🤤
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The most delicious BCAA has reached another place in Poland 🔥 Have you already tried NOCCO? 😍 Which taste do you like the best? 🤤
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@plociennikanita 🏋🏻‍♀️
@maciejosytek 🏋🏻‍♂️
@nocco ⚡
@barebells 
#ironnationpl #nocco #barebells #fitnessmotivation #gymtime #inspiration #hardwork #dedication #teamself #fitnessblogger #dreambig #l4l #f4f #like4like #fitfam #trening #weighttraining #personaltrainer #noexcuses #weights #bodypositive #workout #youcandoit #staypositive #fitnessjourney #inspire #betterforit #gymmotivation #gogetit #health
Najsmaczniejsze BCAA dotarło do kolejnego miejsca w Polsce 🔥 A Wy próbowaliście już NOCCO? 😍 Który smak lubicie najbardziej? 🤤 ___________________________________________________ The most delicious BCAA has reached another place in Poland 🔥 Have you already tried NOCCO? 😍 Which taste do you like the best? 🤤 . @plociennikanita 🏋🏻‍♀️ @maciejosytek 🏋🏻‍♂️ @nocco ⚡ @barebells #ironnationpl  #nocco  #barebells  #fitnessmotivation  #gymtime  #inspiration  #hardwork  #dedication  #teamself  #fitnessblogger  #dreambig  #l4l  #f4f  #like4like  #fitfam  #trening  #weighttraining  #personaltrainer  #noexcuses  #weights  #bodypositive  #workout  #youcandoit  #staypositive  #fitnessjourney  #inspire  #betterforit  #gymmotivation  #gogetit  #health 
The fitness industry needs to stop lying to people.
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Yesterday I did a live video about an article by Arnold Schwarzenegger. It's a short read but I felt a good one. 
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He talks about that despite a rising interest in health and wellness, unlimited access to information and as many gyms as grocery stores now…it’s baffling that our obesity rate continues to climb. 
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"67% of gym members never actually visit their gym, according to USA Today, and 80% of us will fail our New Years resolutions by February, according to US News and World Report. "
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"Hard work and sound science has been replaced by fads, false promises, and magic pills. When you're promised something like 'rock hard abs in 28days,' told a special tea is all you need to lose those last 10lbs or bombarded with flashy advertisements passed off as legitimate information, it's easy to see why so many people just throw up their hands and give up." #
"There is no gimmick. There is no shortcut. There is no magic pill. Everyone's fitness journey will be unique, but a healthy lifestye takes commitment, patience and motivation."
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Thank you Arnold 👏. Best thing I read all day yesterday. As I scrolled past dozens of these ads and false promises. 
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Here's the thing. You don't need to train like Arnold. You don't need to workout like your local fitness expert who is a competitive athlete, live off of chicken broccoli and you definitely don't need to do hours and hours of cardio, or any exercise for that matter!
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But you DO need to put some thought and ACTION behind any kind of physical transformation. You DO need to schedule some time and put effort behind eating healthy and making sure your workouts are consistent.
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So what DOES it take? 
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I tell my clients to start with a 6hr commitment every week. If you take out 56 hours/week for sleep and/or rest that leaves you with 112 hours of waking hours. 6 hours out of 112 is just a little over 5% of your total time. 
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5%!! #
🔹3️⃣ 45min workouts combining strength training & cardio. 🔹30mins mobility/stretching 🔹An hour of leisure walking or some kind of self care such as a warm relaxing bath. 🔹2 hours nutrition prep. 
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You can do that. Will you? ⠀⠀
The fitness industry needs to stop lying to people. # Yesterday I did a live video about an article by Arnold Schwarzenegger. It's a short read but I felt a good one. # He talks about that despite a rising interest in health and wellness, unlimited access to information and as many gyms as grocery stores now…it’s baffling that our obesity rate continues to climb. # "67% of gym members never actually visit their gym, according to USA Today, and 80% of us will fail our New Years resolutions by February, according to US News and World Report. " # "Hard work and sound science has been replaced by fads, false promises, and magic pills. When you're promised something like 'rock hard abs in 28days,' told a special tea is all you need to lose those last 10lbs or bombarded with flashy advertisements passed off as legitimate information, it's easy to see why so many people just throw up their hands and give up." # "There is no gimmick. There is no shortcut. There is no magic pill. Everyone's fitness journey will be unique, but a healthy lifestye takes commitment, patience and motivation." # Thank you Arnold 👏. Best thing I read all day yesterday. As I scrolled past dozens of these ads and false promises. # Here's the thing. You don't need to train like Arnold. You don't need to workout like your local fitness expert who is a competitive athlete, live off of chicken broccoli and you definitely don't need to do hours and hours of cardio, or any exercise for that matter! # But you DO need to put some thought and ACTION behind any kind of physical transformation. You DO need to schedule some time and put effort behind eating healthy and making sure your workouts are consistent. # So what DOES it take? # I tell my clients to start with a 6hr commitment every week. If you take out 56 hours/week for sleep and/or rest that leaves you with 112 hours of waking hours. 6 hours out of 112 is just a little over 5% of your total time. # 5%!! # 🔹3️⃣ 45min workouts combining strength training & cardio. 🔹30mins mobility/stretching 🔹An hour of leisure walking or some kind of self care such as a warm relaxing bath. 🔹2 hours nutrition prep. # You can do that. Will you? ⠀⠀
Definition of a really good workout: when you hate doing it, but you love finishing it. Who else agrees?🤔 Let's get finish this humpday off right! 💪⠀
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#PalmDesert #Desert #ThaCamp #thechallenge #TransformationCenter #20in42 #palmsprings #Thecamptc #CardioFlow #Betterforit #Fitfam #instafitness #GymLife #FitnessMotivation #Fitspo #Nutrition #GetFit #instafit #Workout #cardio #fitnessaddict #Fitness #exercise #diet #EatClean #healthy #training #TGIF #WellnessWednesday #WorkoutWednesday
Definition of a really good workout: when you hate doing it, but you love finishing it. Who else agrees?🤔 Let's get finish this humpday off right! 💪⠀ .⠀ ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #PalmDesert  #Desert  #ThaCamp  #thechallenge  #TransformationCenter  #20in42  #palmsprings  #Thecamptc  #CardioFlow  #Betterforit  #Fitfam  #instafitness  #GymLife  #FitnessMotivation  #Fitspo  #Nutrition  #GetFit  #instafit  #Workout  #cardio  #fitnessaddict  #Fitness  #exercise  #diet  #EatClean  #healthy  #training  #TGIF  #WellnessWednesday  #WorkoutWednesday 
Life is full of staircases. You go up and you go down. It’s how you conquer each step that matters.
Life is full of staircases. You go up and you go down. It’s how you conquer each step that matters.
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Let’s do a double @shaunt said
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Let’s combine Transform in 15 AND INSANITY Max 30: Max Out 15 @shaunt said
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It will be FUN @shaunt said
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Well he didn’t actually say that, but I can only imagine what he was thinking when he combined those two workouts on his Transform:20 prep calendar😂😂
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Well @shaunt - CHALLENGE ACCEPTED AND CONQUERED👊🏼
(I may have died a little bit...but it’s all good, your still my boy🤗)
. Let’s do a double @shaunt said . Let’s combine Transform in 15 AND INSANITY Max 30: Max Out 15 @shaunt said . It will be FUN @shaunt said . Well he didn’t actually say that, but I can only imagine what he was thinking when he combined those two workouts on his Transform:20 prep calendar😂😂 . Well @shaunt - CHALLENGE ACCEPTED AND CONQUERED👊🏼 (I may have died a little bit...but it’s all good, your still my boy🤗)
If you let fear stop you from achieving your fitness goals you will never get started.. you can do this too!!!
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit
Besides affecting our sleep, our skin, and our mental health, repeatedly using our smartphone weakens the muscles in our fingers. So what can you do? Use a squeeze ball for 10 to 15 times in each hand once a day  to exercise your hands and fingers. ×
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#fitfam #wellness #health #healthylifestyle #instahealth #fitspo #bekind #loveyourself #selfcare #selfie #glam #ldn #instaglam #beauty #style #ootd #fashionista #nyc #la  #instagood #betterforit #toronto #findyourstrong #girlscan #vancity #cbgtown #worklife #workhealth
Besides affecting our sleep, our skin, and our mental health, repeatedly using our smartphone weakens the muscles in our fingers. So what can you do? Use a squeeze ball for 10 to 15 times in each hand once a day to exercise your hands and fingers. × × × #fitfam  #wellness  #health  #healthylifestyle  #instahealth  #fitspo  #bekind  #loveyourself  #selfcare  #selfie  #glam  #ldn  #instaglam  #beauty  #style  #ootd  #fashionista  #nyc  #la  #instagood  #betterforit  #toronto  #findyourstrong  #girlscan  #vancity  #cbgtown  #worklife  #workhealth 
#wcw these amazing strong women in fitness. Especially @angelatos_s 😉👏 thank you for taking me in when I first started and helping me find my way. It’s not easy to start fresh, and it helps having friends that will guide you along. .
The only thing I’m fighting this week is a cold 🤒 but I’ll be back to take a class very soon! —————————————-
#sffitness #girlswholift #girlswhobox #hitfit #communityovercompetition
#wcw  these amazing strong women in fitness. Especially @angelatos_s 😉👏 thank you for taking me in when I first started and helping me find my way. It’s not easy to start fresh, and it helps having friends that will guide you along. . The only thing I’m fighting this week is a cold 🤒 but I’ll be back to take a class very soon! —————————————- #sffitness  #girlswholift  #girlswhobox  #hitfit  #communityovercompetition 
Get the fuel you need to grow and maintain muscle mass without the dairy, this vegan supplement is made with pea protein instead, plus it's free from artificial sweeteners and sugars

Muscle recovery
Added friendly bacteria and digestive enzymes
No artificial sweeteners or sugars

#wednesday #supplements #vegan
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #BodyGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #AlwaysInBeta #BetterForIt #FindYourStrong
Get the fuel you need to grow and maintain muscle mass without the dairy, this vegan supplement is made with pea protein instead, plus it's free from artificial sweeteners and sugars Muscle recovery Added friendly bacteria and digestive enzymes No artificial sweeteners or sugars #wednesday  #supplements  #vegan  ************************************************* #FitQuote  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #BodyGoals  #Mirrin  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #Iwill  #BestLifeProject  #AlwaysInBeta  #BetterForIt  #FindYourStrong 
[ Arm Day ] Aller à la salle pour une séance bras 🏋🏻‍♀️ et se rendre compte, dans le vestiaire, une fois changée, avoir oublié ses baskets 😔 Je me fatigue ^^ changement de programme 🔜 direction la maison pour faire la séance à la maison 💪🏼 #fitness #fitfriends #training #healthy #fitfrenchies #fitfamily  #fitmum #fitgirls #fitness #bodybuilding #fit #bbg #tbc #fitfam #shape #musculation #transformation #nopainnogain #body #workout #running #training #train #nevernotrunning #betterforit #nikeplus #fitfam #strong #fitmom
[ Arm Day ] Aller à la salle pour une séance bras 🏋🏻‍♀️ et se rendre compte, dans le vestiaire, une fois changée, avoir oublié ses baskets 😔 Je me fatigue ^^ changement de programme 🔜 direction la maison pour faire la séance à la maison 💪🏼 #fitness  #fitfriends  #training  #healthy  #fitfrenchies  #fitfamily  #fitmum  #fitgirls  #fitness  #bodybuilding  #fit  #bbg  #tbc  #fitfam  #shape  #musculation  #transformation  #nopainnogain  #body  #workout  #running  #training  #train  #nevernotrunning  #betterforit  #nikeplus  #fitfam  #strong  #fitmom 
Coaching has been such a huge blessing in my life!!
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BUT I was sooo apprehensive about doing it!! 🙈
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✔I hesitated starting it bc I didn’t feel “ready”
✔I didn’t have a Beachbody ✔I didn’t have a background in fitness and nutrition
✔I didn’t believe I could stick with it and actually be successful
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But ya know what?! I took the LEAP of FAITH anyway, leaned in and built my wings on the way down!! 🙏
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Not only am I in the best shape of my life but I am surrounded by a team of uplifting and supportive people who keep me accountable & encourage me daily to better myself..body, mind & spirit! 💞 My MINDSET is completely changing and is positively impacting every area of my life! 🙌
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I was totally SCARED going in to this new journey but I’m so glad I did! Nothing better than working on being my best self, sharing it with others & helping them to do the same!! We’re just one big HAPPY tribe over here!! The ENERGY is SO CONTAGIOUS!! 😃 🤗
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Wanna find out if this opportunity might be right for you too?! Our team is hosting a Private Sneak Peek into Coaching TONIGHT AND YOU DON’T WANNA MISS IT!! Join me!! Just PM me and I’ll send you the link!!
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#dedicateddivas
Coaching has been such a huge blessing in my life!! . BUT I was sooo apprehensive about doing it!! 🙈 . ✔I hesitated starting it bc I didn’t feel “ready” ✔I didn’t have a Beachbody ✔I didn’t have a background in fitness and nutrition ✔I didn’t believe I could stick with it and actually be successful . But ya know what?! I took the LEAP of FAITH anyway, leaned in and built my wings on the way down!! 🙏 . Not only am I in the best shape of my life but I am surrounded by a team of uplifting and supportive people who keep me accountable & encourage me daily to better myself..body, mind & spirit! 💞 My MINDSET is completely changing and is positively impacting every area of my life! 🙌 . I was totally SCARED going in to this new journey but I’m so glad I did! Nothing better than working on being my best self, sharing it with others & helping them to do the same!! We’re just one big HAPPY tribe over here!! The ENERGY is SO CONTAGIOUS!! 😃 🤗 . Wanna find out if this opportunity might be right for you too?! Our team is hosting a Private Sneak Peek into Coaching TONIGHT AND YOU DON’T WANNA MISS IT!! Join me!! Just PM me and I’ll send you the link!! . #dedicateddivas 
Keep grinding everyone! Hump day is bullshit, there is no “getting past” a certain day of the week. Make each day of the week your bitch. .
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#alldayeveryday #grind #fitness #fitnessmotivation #purpose #positivity #loveyourself
exciting things on this week’s horizon:
-today Luke and i are taking steps towards getting pre approved to buy our first house 🏡
-tomorrow is @luke.c.williams + my 3 year dating anniversary❤️
-tomorrow is also a home @chiefs game vs the @chargers and we’ll be there (duh) 🏈
-yesterday marked 1 month at my new job
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THAT’S ALL THANK YOU GOODGOODBYEBYE
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#betterforit #handstand #yogaeverywhere #getoutstayout #fitfluential #handstandseverywhere #fitnessblogger #mindbodygram #meditationpractice #girlgetoutside #sweateveryday #motivationalquote #yoga #humpdayvibes #tiuteam #heretoinspire #handstandpractice #roamearth #alifealive #fitness #calisthenics #crossfitgirl #kansascity #invertyoself #outdoorbella #igersofkc #furtherfasterforever #thedailyadventurer #girlgetafterit #kansascitychiefs
exciting things on this week’s horizon: -today Luke and i are taking steps towards getting pre approved to buy our first house 🏡 -tomorrow is @luke.c.williams + my 3 year dating anniversary❤️ -tomorrow is also a home @chiefs game vs the @chargers and we’ll be there (duh) 🏈 -yesterday marked 1 month at my new job . THAT’S ALL THANK YOU GOODGOODBYEBYE . . . . . . #betterforit  #handstand  #yogaeverywhere  #getoutstayout  #fitfluential  #handstandseverywhere  #fitnessblogger  #mindbodygram  #meditationpractice  #girlgetoutside  #sweateveryday  #motivationalquote  #yoga  #humpdayvibes  #tiuteam  #heretoinspire  #handstandpractice  #roamearth  #alifealive  #fitness  #calisthenics  #crossfitgirl  #kansascity  #invertyoself  #outdoorbella  #igersofkc  #furtherfasterforever  #thedailyadventurer  #girlgetafterit  #kansascitychiefs 
The Hydracy 21oz Insulated bottle not only looks great, but is the perfect travel buddy.

Visit hydracy.com to get started on your hydration.
The Hydracy 21oz Insulated bottle not only looks great, but is the perfect travel buddy. Visit hydracy.com to get started on your hydration.
Avere un #abs forte e scolpito è un #goal molto comune in #gym sia per #men ♂️ che per #women♀️.
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Attenzione ⚠️ però che, essendo una zona dove si tende ad accumulare grasso fare esercizi mirati è necessario e nei miei post ti proporrò circuiti mirati, ma non basta!
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A mio parere uno degli aspetti fondamentali da curare è l'#alimentazione!
Non preoccuparti comunque anche per quella ti fornirò informazioni e consigli! 😉
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#eat #healthy e bilanciato è il primo tassello per raggiungere l'obbiettivo.
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Dimmi la tua idea e i tuoi esercizi, se vuoi consigli scrivimi in privato o nei commenti! 😁
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Se ti è piaciuto metti like ❤️ e #followme nuovi contenuti sono in programmazione🔜. .
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard 
#NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Hardworkdedication #GymMotivation 
#GoGetIt #DreamBig #JustDoIt #BestLifeProject #Betterforit #Findyourstrong
Avere un #abs  forte e scolpito è un #goal  molto comune in #gym  sia per #men  ♂️ che per #women ♀️. . Attenzione ⚠️ però che, essendo una zona dove si tende ad accumulare grasso fare esercizi mirati è necessario e nei miei post ti proporrò circuiti mirati, ma non basta! . A mio parere uno degli aspetti fondamentali da curare è l'#alimentazione ! Non preoccuparti comunque anche per quella ti fornirò informazioni e consigli! 😉 . #eat  #healthy  e bilanciato è il primo tassello per raggiungere l'obbiettivo. . Dimmi la tua idea e i tuoi esercizi, se vuoi consigli scrivimi in privato o nei commenti! 😁 . Se ti è piaciuto metti like ❤️ e #followme  nuovi contenuti sono in programmazione🔜. . . . #FitQuote  #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #MondayMotivation  #BodyGoals  #PhysiqueGoals  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #BestLifeProject  #Betterforit  #Findyourstrong 
Burn out your shoulders and really bring the burn and pump to help sculpt out your muscles with this killer giant set. It's a great way to really burn out your shoulders and it hits all three heads of the Deltoids. Trust me your shoulders will be on 🔥 by the end!

1️⃣ Swimmers- 30 sec.
2️⃣ Pike Ups- 30 sec.
3️⃣ Halos- 10 reps each direction
⏰ 3 rounds with 30 sec. break between. 
Need more exercise or diet tips? DM me or send me an email at julsr02@comcast.net for my one on one coaching advice and training regiment. 
#bestself #personaltrainer #reaalmuscle #womanwholift #fitfam #buildyourbody #workoutathome #teampfx #max30 #trustandbelieve #transformforlife #lftdlifestyle #digdeep #whstrong #beachbody  #activeeveryday #bouldershoulders #dymatize #betterforit #evlsports #bodybuildingcom #trainertip #mansports #manathlete  #iamanathlete #workoutwednesday #conditioning
Burn out your shoulders and really bring the burn and pump to help sculpt out your muscles with this killer giant set. It's a great way to really burn out your shoulders and it hits all three heads of the Deltoids. Trust me your shoulders will be on 🔥 by the end! 1️⃣ Swimmers- 30 sec. 2️⃣ Pike Ups- 30 sec. 3️⃣ Halos- 10 reps each direction ⏰ 3 rounds with 30 sec. break between. Need more exercise or diet tips? DM me or send me an email at julsr02@comcast.net for my one on one coaching advice and training regiment. #bestself  #personaltrainer  #reaalmuscle  #womanwholift  #fitfam  #buildyourbody  #workoutathome  #teampfx  #max30  #trustandbelieve  #transformforlife  #lftdlifestyle  #digdeep  #whstrong  #beachbody  #activeeveryday  #bouldershoulders  #dymatize  #betterforit  #evlsports  #bodybuildingcom  #trainertip  #mansports  #manathlete  #iamanathlete  #workoutwednesday  #conditioning 
🎄 Available framed or unframed 🎄 There’s still time for UK residents to order our existing designs before our Christmas delivery cut-off 🏅 Shout out to @amyrosannaruns for sharing this shot of her #newyorkmarathon print 🙌🏼 Thank you so much!! #racetrace #tracethatrace 🏅🏅🏅 ————————————— #printisnotdead #medalmonday #transformationtuesday #sundayrunday #fitnessfriday #marathon #halfmarathon #crosscountry #seenonmyrun #trailrunning #runnergirl #runitfast #ukrunchat #runningcommunity #runspiratoin #betterforit #runhappy #brooksrunning #asicsfrontrunner #bestlifeproject #swimbikerun #winterrunning #racebling #lovetorun #runstagram #londonmarathon #goaldigger —————————————
🎄 Available framed or unframed 🎄 There’s still time for UK residents to order our existing designs before our Christmas delivery cut-off 🏅 Shout out to @amyrosannaruns for sharing this shot of her #newyorkmarathon  print 🙌🏼 Thank you so much!! #racetrace  #tracethatrace  🏅🏅🏅 ————————————— #printisnotdead  #medalmonday  #transformationtuesday  #sundayrunday  #fitnessfriday  #marathon  #halfmarathon  #crosscountry  #seenonmyrun  #trailrunning  #runnergirl  #runitfast  #ukrunchat  #runningcommunity  #runspiratoin  #betterforit  #runhappy  #brooksrunning  #asicsfrontrunner  #bestlifeproject  #swimbikerun  #winterrunning  #racebling  #lovetorun  #runstagram  #londonmarathon  #goaldigger  —————————————
Be fearless in the pursuit of what sets your soul on fire.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Wishing you a beautiful Wednesday, where you find small ways to pursue what makes your soul light up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mangohyoga #yoganyc #nycyoga #newyorkyoga #GoalSetting #FitnessGoals #befearless #Hardworkdedication #GoGetIt #DreamBig #Betterforit #Yogi #Balance #BodyPositive #Vinyasa #YogaFlow #YogaEveryDamnDay #YogaLife #Asana #YogaChallenge #SelfLove #Namaste #Flexibility #PracticeDaily #Meditation #YogisOfIG #Yogaholic #BendDontBreak #MyYogaLife #SelfPractice
Be fearless in the pursuit of what sets your soul on fire.⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wishing you a beautiful Wednesday, where you find small ways to pursue what makes your soul light up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ * ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mangohyoga  #yoganyc  #nycyoga  #newyorkyoga  #GoalSetting  #FitnessGoals  #befearless  #Hardworkdedication  #GoGetIt  #DreamBig  #Betterforit  #Yogi  #Balance  #BodyPositive  #Vinyasa  #YogaFlow  #YogaEveryDamnDay  #YogaLife  #Asana  #YogaChallenge  #SelfLove  #Namaste  #Flexibility  #PracticeDaily  #Meditation  #YogisOfIG  #Yogaholic  #BendDontBreak  #MyYogaLife  #SelfPractice 
Fun story you can buy all the expensive stuff to protect your phone but dropping your phone directly on a sharp rock selfie cam first will still F it up. Back in the gym today 5x 3 Over head squats. Starting from square 1 stayed at 55# and worked through it. 
#betterforit #bemorehuman #timetofly #timetoplay #guforit #girlswhorun #likeagirl #strongwomen #strength #strongnotskinny #badassladygang #shecanandshedid #fitlife #fitness #runeverything #runnersofig #fitgirl #crosstrain #crossfit #liftheavyrunlong #operationquadzilla #wod #barbells #girlswholift #OHS #squats #trainsquamish19
Fun story you can buy all the expensive stuff to protect your phone but dropping your phone directly on a sharp rock selfie cam first will still F it up. Back in the gym today 5x 3 Over head squats. Starting from square 1 stayed at 55# and worked through it. #betterforit  #bemorehuman  #timetofly  #timetoplay  #guforit  #girlswhorun  #likeagirl  #strongwomen  #strength  #strongnotskinny  #badassladygang  #shecanandshedid  #fitlife  #fitness  #runeverything  #runnersofig  #fitgirl  #crosstrain  #crossfit  #liftheavyrunlong  #operationquadzilla  #wod  #barbells  #girlswholift  #OHS  #squats  #trainsquamish19 
Journey towards a new destination. I've tried this 1st time today. Frankly saying i was scared too. But again, my inspiration @fitness_freak_zenith made it possible for me. Thanks a lot coach. 
#FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit #Findyourstrong #zenithgym #gym #barbrothers
Journey towards a new destination. I've tried this 1st time today. Frankly saying i was scared too. But again, my inspiration @fitness_freak_zenith made it possible for me. Thanks a lot coach. #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #MondayMotivation  #BodyGoals  #PhysiqueGoals  #Mirrin  #Hardworkdedication  #GymMotivation  #GoGetIt  #DreamBig  #JustDoIt  #Iwill  #BestLifeProject  #Alwaysinbeta  #Betterforit  #Findyourstrong  #zenithgym  #gym  #barbrothers 
➕NEW BLOG POST➕ It’s been updated since it was published last night 😘 (🤓3-minute read)
📍Link in Profile.
#AnxietyWho
#GraceGritAndGlory
#SetFreeWithIsaly
Our PT Kirsten shared this photo of her son Bennett with us recently. Sometimes minibands are better used as accessories!
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Do your pets or your littles like to play with your exercise equipment? We'd love to see pics or videos!
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#waltonpt #teamwalton #clubsportoregon #movewell #improvethewayyoumove #functionallyfit #recovery #physicaltherapy #manualtherapy #betterforit #achesandpains #rehab #mobility #choosept #portland #tigard #tualatin #lakeoswego #durham #playtime #miniband #resistanceband
Our PT Kirsten shared this photo of her son Bennett with us recently. Sometimes minibands are better used as accessories! . Do your pets or your littles like to play with your exercise equipment? We'd love to see pics or videos! . #waltonpt  #teamwalton  #clubsportoregon  #movewell  #improvethewayyoumove  #functionallyfit  #recovery  #physicaltherapy  #manualtherapy  #betterforit  #achesandpains  #rehab  #mobility  #choosept  #portland  #tigard  #tualatin  #lakeoswego  #durham  #playtime  #miniband  #resistanceband 
Today’s theme is stretching. Yes, stretching helps to improve sleep, prevent injuries, and loosen up your muscles. But what about stretching your mind ? A mind that is stretched by a new experience can never go back to its old dimensions. Today stretch your mind by doing something big or small that is outside of your comfort zone! .
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#kimith #rebirth #buildyourbeat #kimithbrand .
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 #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #iwill #findyourstrong
Today’s theme is stretching. Yes, stretching helps to improve sleep, prevent injuries, and loosen up your muscles. But what about stretching your mind ? A mind that is stretched by a new experience can never go back to its old dimensions. Today stretch your mind by doing something big or small that is outside of your comfort zone! . . . #kimith  #rebirth  #buildyourbeat  #kimithbrand  . . . #fitspiration  #fitnessgoals  #fitfam  #fitlife  #getfit  #training  #fitnessmotivation  #fitnessforlife  #strongnotskinny  #nopainnogain  #workoutmotivation  #workouttime  #fitspo  #gymmotivation  #maketime  #iworkout  #beastmode  #positivemood  #workoutday  #fitfluential  #justdoit  #bestlifeproject  #alwaysinbeta  #betterforit  #iwill  #findyourstrong 
SIX more minutes until I can drink this knock-off Ensure! I've never been so excited for such a small amount of sustainence... 😅
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#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #MondayMotivation #BodyGoals #PhysiqueGoals #Mirrin #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #Iwill #BestLifeProject #Alwaysinbeta #Betterforit #Findyourstrong
#legday is one of the best days! I always find working hard on lower body help melt away some unwanted upper body! 💪😜 #THKST
#legday  is one of the best days! I always find working hard on lower body help melt away some unwanted upper body! 💪😜 #THKST 
Let’s give a shout out to the perfect pair! The Boyfriend sock x @thelifeoflibs
Let’s give a shout out to the perfect pair! The Boyfriend sock x @thelifeoflibs
The best classes. Top trainers from around the world. And a completely customized music experience that can’t be matched. Link in bio @omfit #OMFIT #feelingOMFIT
The best classes. Top trainers from around the world. And a completely customized music experience that can’t be matched. Link in bio @omfit #OMFIT  #feelingOMFIT 
Finishing off with some tricep dips after a goooood chest session.
Finishing off with some tricep dips after a goooood chest session.