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Am excited for dinner this eve 😍😍
Learned a lot during this fast, number one being that it's always more of a mental game. And number two that if you're hungry try downing a pint of water first and then you'll probably realise you were just thirsty 😂👌🏽
#prolongedfasting #smoothieaddict
Am excited for dinner this eve 😍😍 Learned a lot during this fast, number one being that it's always more of a mental game. And number two that if you're hungry try downing a pint of water first and then you'll probably realise you were just thirsty 😂👌🏽 #prolongedfasting  #smoothieaddict 
⭐️PODCAST 22: EVAS SCOLIOSIS INTERVIEW WITH BRIAN KEANE: BODYBUILDING, BIKINI COMPS, GAME OF THRONES, THE BIRTH OF ‘SCOLIOSIS WARRIOR’⭐️
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I have been working with my good friend @brian_keane_fitness the last 6 months to help set up my Online Scoliosis Coaching Business. We realized that I hadn’t done a podcast where I talk about my own Scoliosis journey. .
So today on the show we are talking about how I got into fitness, training/nutrition tips for the Scoliosis population, how bodybuilding helped my Scoliosis, my background as an actor and my stint on Game of Thrones .
Listen to the full episode on .
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🎙Apple iTunes (link in bio) ⬆️
📲 Android Stitcher
🎧 Spotify
⭐️PODCAST 22: EVAS SCOLIOSIS INTERVIEW WITH BRIAN KEANE: BODYBUILDING, BIKINI COMPS, GAME OF THRONES, THE BIRTH OF ‘SCOLIOSIS WARRIOR’⭐️ .... I have been working with my good friend @brian_keane_fitness the last 6 months to help set up my Online Scoliosis Coaching Business. We realized that I hadn’t done a podcast where I talk about my own Scoliosis journey. . So today on the show we are talking about how I got into fitness, training/nutrition tips for the Scoliosis population, how bodybuilding helped my Scoliosis, my background as an actor and my stint on Game of Thrones . Listen to the full episode on . . 🎙Apple iTunes (link in bio) ⬆️ 📲 Android Stitcher 🎧 Spotify
That look you give when someone says women shouldn’t lift weights. 🤷🏽‍♀️ lol
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Have you heard that before ladies?👇🏽
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Also big shoutout to @mikes_perspective ! Best photographer I’ve worked with by far.
That look you give when someone says women shouldn’t lift weights. 🤷🏽‍♀️ lol . . Have you heard that before ladies?👇🏽 . . Also big shoutout to @mikes_perspective ! Best photographer I’ve worked with by far.
Details in addition to my earlier video post with regards to tickets, sponsorships & fight information. 🥊♥️🥊♥️🥊♥️🥊♥️🥊♥️🥊♥️ #KOforKids #kidsmatter  #fightingforkids
#helpfightchildhoodcancer
Had a great workout with @krahners today! Worked chest, tris and abs. I like triple sets so we always start chest day out with these two triple sets.
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@krahners is on the decline bench doing:
Sit-up press
Bench press
Reverse kick-ups
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And I’m on the incline bench doing:
Plate press
Fly
Tricep extensions -
Great way to start chest day!!
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#womenwholiftweights #girlswholiftweights #progressnotperfect #juststrong #gymismyboyfriend #chestworkout #pecs #tricepsworkout #triceps #abs #absworkout #fitness #fitnessgirl #fitnessmotivation #gymrat #gymrats #swolesisters #liveatthegym #liftweights #weightlossjourney #weightloss #weightlosstransformation
Had a great workout with @krahners today! Worked chest, tris and abs. I like triple sets so we always start chest day out with these two triple sets. - @krahners is on the decline bench doing: Sit-up press Bench press Reverse kick-ups - And I’m on the incline bench doing: Plate press Fly Tricep extensions - Great way to start chest day!! - - - - #womenwholiftweights  #girlswholiftweights  #progressnotperfect  #juststrong  #gymismyboyfriend  #chestworkout  #pecs  #tricepsworkout  #triceps  #abs  #absworkout  #fitness  #fitnessgirl  #fitnessmotivation  #gymrat  #gymrats  #swolesisters  #liveatthegym  #liftweights  #weightlossjourney  #weightloss  #weightlosstransformation 
🌈 ITS A MARATHON NOT A SPRINT 🌈
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Whatever the reason, Whatever the goal - remember it’s a marathon not a sprint.
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The goal should be worth the journey, there is no quick fixes, no shortcuts, no easy routes. It’s going to be hard work with ups and downs but it will be worth it.
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Enjoy the process, push through the lows, ride the highs. :
Bring people along for the ride, encourage and build each other up. Look and push forward, don’t hold onto failures learn from them. Take a break if and when you need to and then get back in the drivers seat.
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With every step breath out negativity and breath in confidence - celebrate any success not matter how small. Be kind to yourself and others, make good choices but appreciate that some may turn out bad.
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Accept no one is perfect and that ok, embrace the challenges, face your fears, and become stronger.
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Don’t wait let’s go!
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: . .🗺❤️✌🏼
-------------------------------#dreamsanddumbbells #fitfam #fitfamuk #fitness #fitnessmotivation  #lornajaneuk #follow4follow #fitnessblogger #cleaneating #bbg #bbguk #bbggirls #bbgcommunity #bbgtransformation #girlgains #gains4girls #iifym #eatingclean #picoftheday #instafitness #travelling #iifymgirls #nakedprogram #girlswithtattoos #bbr #12weektransformation #girlswholift #girlswholiftweights
🌈 ITS A MARATHON NOT A SPRINT 🌈 : : Whatever the reason, Whatever the goal - remember it’s a marathon not a sprint. : : The goal should be worth the journey, there is no quick fixes, no shortcuts, no easy routes. It’s going to be hard work with ups and downs but it will be worth it. : Enjoy the process, push through the lows, ride the highs. : Bring people along for the ride, encourage and build each other up. Look and push forward, don’t hold onto failures learn from them. Take a break if and when you need to and then get back in the drivers seat. : : With every step breath out negativity and breath in confidence - celebrate any success not matter how small. Be kind to yourself and others, make good choices but appreciate that some may turn out bad. : Accept no one is perfect and that ok, embrace the challenges, face your fears, and become stronger. : Don’t wait let’s go! : : : . .🗺❤️✌🏼 -------------------------------#dreamsanddumbbells  #fitfam  #fitfamuk  #fitness  #fitnessmotivation  #lornajaneuk  #follow4follow  #fitnessblogger  #cleaneating  #bbg  #bbguk  #bbggirls  #bbgcommunity  #bbgtransformation  #girlgains  #gains4girls  #iifym  #eatingclean  #picoftheday  #instafitness  #travelling  #iifymgirls  #nakedprogram  #girlswithtattoos  #bbr  #12weektransformation  #girlswholift  #girlswholiftweights 
Praise for you is only one foot 🦶 away 🙇 #orangeyouglad #girlpower💪 socks are perfect for #redheads or just those #fungirls that love #orangecolor -
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Praise for you is only one foot 🦶 away 🙇 #orangeyouglad #girlpower💪 socks are perfect for #redheads or just those #fungirls that love #orangecolor -
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@laurenreddiex giving us all the weekend activity inspo! We love seeing you being active and rocking SS merch- be sure to tag us so we can see you! 👀
@laurenreddiex giving us all the weekend activity inspo! We love seeing you being active and rocking SS merch- be sure to tag us so we can see you! 👀
果然沒有天天在過年的
今天差點站不起來
臀腿的痠很深
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期盼胸肩快點進步
上肢可以再厲害一些
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Alphalete的尺寸迷樣
小腿覺得緊但一路套到穿起
伸縮度超好 只是我穿起來沒那麼美
又是灌腸褲 只好讓腿變好看 哭哭
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不過禮拜一運動完心情好😍
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#麗莎健身紀錄 #女生重訓 #女生健身 #girlswholift #girlswhoworkout #girlswholiftweights #squat #deadlift #romaniandeadlift #squats #squatbooty #benchpress #shoulderworkout #shoulderpress #alphalete #alphaleteleggings
果然沒有天天在過年的 今天差點站不起來 臀腿的痠很深 . 期盼胸肩快點進步 上肢可以再厲害一些 . Alphalete的尺寸迷樣 小腿覺得緊但一路套到穿起 伸縮度超好 只是我穿起來沒那麼美 又是灌腸褲 只好讓腿變好看 哭哭 . 不過禮拜一運動完心情好😍 . #麗莎健身紀錄  #女生重訓  #女生健身  #girlswholift  #girlswhoworkout  #girlswholiftweights  #squat  #deadlift  #romaniandeadlift  #squats  #squatbooty  #benchpress  #shoulderworkout  #shoulderpress  #alphalete  #alphaleteleggings 
A huge congratulations to our Sweat Sessions 6 Week Challengers for an amazing effort ❤️
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6 weeks of tough group workouts,  nourishing and nutrient rich food, focused workshops and lots of sweat - our challenge is complete and the results were incredible! 🙌🏻
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Our 10 challengers lost a combined total of over 150cm - and over 20kg’s.  They blitzed their fitness testing - doubling max push ups and shaving up to 40 seconds off their 1k run.
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Most importantly they gained the confidence and knowledge to continue on with the healthy lifestyle they’ve cultivated the past month and a half ❤️
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Although physical transformations were a great bonus - the focus of the challenge wasn’t about who could lose the most weight. The focus was a healthy, sustainable lifestyle change. Gaining knowledge around nutrition and exercise to carry on after the challenge is long finished😊
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Round two coming soon! 🙌🏻
A huge congratulations to our Sweat Sessions 6 Week Challengers for an amazing effort ❤️ . 6 weeks of tough group workouts, nourishing and nutrient rich food, focused workshops and lots of sweat - our challenge is complete and the results were incredible! 🙌🏻 . Our 10 challengers lost a combined total of over 150cm - and over 20kg’s. They blitzed their fitness testing - doubling max push ups and shaving up to 40 seconds off their 1k run. . Most importantly they gained the confidence and knowledge to continue on with the healthy lifestyle they’ve cultivated the past month and a half ❤️ . Although physical transformations were a great bonus - the focus of the challenge wasn’t about who could lose the most weight. The focus was a healthy, sustainable lifestyle change. Gaining knowledge around nutrition and exercise to carry on after the challenge is long finished😊 . Round two coming soon! 🙌🏻
Squat Sundays!

Trying to find that strength again, but what I think I really need to find is that patience 💜
Squat Sundays! Trying to find that strength again, but what I think I really need to find is that patience 💜
Let’s talk about #progresspictures
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We cannot rely on the scales ⚖️ as the only measure of progress!
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Muscle is 18% more dense than fat. When you train weights, you may quickly add muscle whilst losing fat. 
Your weight on the scales may stay the same, but your measurements and body composition will be changing.
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Progress pictures keep us sane 🤪 show us that we are on the right track and our body is changing.
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When we see ourselves daily, it is hard to notice differences. That’s why progress pictures are vital for keeping us on track as a true reflection of those changes over time
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Here are some #toptips for taking progress pictures: -
Wear a bikini or sports bra and shorts. You want to actually see your body and not hide it under your clothes
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Take at the same time, on the same day every week. Your body can look different in the morning compared to the end of the day. Make it part of your routine so that you don't forget to do it.
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Take in the same place each week in the same pose. Lighting can make your body look completely different, so it’s important to take pics in the same conditions week to week, to make comparisons easy.
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Take photos from the front, side and back - you will want to see your progress from all angles!
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Whether your goal is to lose weight, build muscle or just to be healthier, you should be proud of your progress! Keeping track of it with progress pictures will also be a great tool on those days where you need an extra push. It’s great to look back and see how far you’ve come!!
Let’s talk about #progresspictures  - We cannot rely on the scales ⚖️ as the only measure of progress! - Muscle is 18% more dense than fat. When you train weights, you may quickly add muscle whilst losing fat. Your weight on the scales may stay the same, but your measurements and body composition will be changing. - Progress pictures keep us sane 🤪 show us that we are on the right track and our body is changing. - When we see ourselves daily, it is hard to notice differences. That’s why progress pictures are vital for keeping us on track as a true reflection of those changes over time - Here are some #toptips  for taking progress pictures: - Wear a bikini or sports bra and shorts. You want to actually see your body and not hide it under your clothes - Take at the same time, on the same day every week. Your body can look different in the morning compared to the end of the day. Make it part of your routine so that you don't forget to do it. - Take in the same place each week in the same pose. Lighting can make your body look completely different, so it’s important to take pics in the same conditions week to week, to make comparisons easy. - Take photos from the front, side and back - you will want to see your progress from all angles! - Whether your goal is to lose weight, build muscle or just to be healthier, you should be proud of your progress! Keeping track of it with progress pictures will also be a great tool on those days where you need an extra push. It’s great to look back and see how far you’ve come!!
Fitfam ShoutOut: @anita_herbert
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What is Fitfam?
A fitness community that helps you connect with like-minded people...
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📈 Grow your Instagram organically overtime, attracting like-minded followers.
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📣 ShoutOut feature on our page by posting your photo in the pod.
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🗯 Engaging comments by REAL fitness Instagram influencers.
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📩 Exclusive promos and discount codes via our email list.
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🌐 Network for collaborations with other fitness profiles.
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Want to join the community?
CLICK LINK IN BIO ↖️
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DM for a feature 📩
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Follow: @fitfam_media
Follow: @fitfam_media
Follow: @fitfam_media
Fitfam ShoutOut: @anita_herbert - What is Fitfam? A fitness community that helps you connect with like-minded people... - 📈 Grow your Instagram organically overtime, attracting like-minded followers. - 📣 ShoutOut feature on our page by posting your photo in the pod. - 🗯 Engaging comments by REAL fitness Instagram influencers. - 📩 Exclusive promos and discount codes via our email list. - 🌐 Network for collaborations with other fitness profiles. - Want to join the community? CLICK LINK IN BIO ↖️ . DM for a feature 📩 . Follow: @fitfam_media Follow: @fitfam_media Follow: @fitfam_media
Anyone else looking back at this year like 😳😯 where did that go and what just happened?! Can’t believe this shoot with @shelleyoxfordphotographer was back in April ?!😯
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2018 has major highs for me and major lows.... I bought my first flat and got a Job at British Airways though ✈️🤘🏻🏡 - so it’s going to be a year I’ll never forget!😁
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Plus I travelled to lots of new countries ✈️🌎🙌🏻... Without the lows I wouldn’t have been able to appreciate the highs! I’ve done a lot of personal development this year , working on me with my life coach. Which is so important and I’m always loving learning new things about myself/ people etc.✨✨
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Let’s hope 2018 ends with a bang and 2019 is just as good- or better ☺️🙌🏻
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#sundaymotivation #quotesoftheday #stronglife #anorexiawarrior #bodypositivewomen #fitnesbloggeruk #lovelife #happylife #workoutinspo #fitnessbloggers #reflecting #personaltrainer #fatlossworkout #fitnessclothes #girlswholiftweights #bootypump #modelling #girlswholiftheavy #abs #modelgirl #smile #glutesday #glutestraining #bootymotivation #bootyselfie #workoutmotivation #gymgirls #success #career #firsthome
Anyone else looking back at this year like 😳😯 where did that go and what just happened?! Can’t believe this shoot with @shelleyoxfordphotographer was back in April ?!😯 . 2018 has major highs for me and major lows.... I bought my first flat and got a Job at British Airways though ✈️🤘🏻🏡 - so it’s going to be a year I’ll never forget!😁 . Plus I travelled to lots of new countries ✈️🌎🙌🏻... Without the lows I wouldn’t have been able to appreciate the highs! I’ve done a lot of personal development this year , working on me with my life coach. Which is so important and I’m always loving learning new things about myself/ people etc.✨✨ . Let’s hope 2018 ends with a bang and 2019 is just as good- or better ☺️🙌🏻 . . . . #sundaymotivation  #quotesoftheday  #stronglife  #anorexiawarrior  #bodypositivewomen  #fitnesbloggeruk  #lovelife  #happylife  #workoutinspo  #fitnessbloggers  #reflecting  #personaltrainer  #fatlossworkout  #fitnessclothes  #girlswholiftweights  #bootypump  #modelling  #girlswholiftheavy  #abs  #modelgirl  #smile  #glutesday  #glutestraining  #bootymotivation  #bootyselfie  #workoutmotivation  #gymgirls  #success  #career  #firsthome 
Trying to vary my exercises up. 1) To keep things interesting 2) Hopefully I can see some good progress.
(Apologies for the bad lighting)
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#girlswholiftweights #girlswhotrain #gym #gymsession #training #lifestyle #sweat #gains #exercisemotivation #motivation #gymlife #pt #personaltrainer #workout #hardwork #gymtime #gymday #gymwear #gymshark
Last nights @fortitudeipswich party 💕•
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Surround yourself in beautiful people like these guys; people that will only ever build you up, make the effort, support you and make you feel at home. Crazy love for the Fortitude family 💕 •
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#fortitude #fortitudefitness #fortitudefamily #christmas #likeforlikes #like #girlswholift #girlswholiftweights #gym #instagood #picoftheday #photooftheday #happy #love #
This programme is aimed for people who currently have little-to-no competency in handstand walks at the moment. 🤸‍♂️
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The focus of this programme is to build core and positional strength in the handstand whilst also being able to control movement. Basing your training sessions off the benchmark hold will enable you to work for time frames that are achievable and also give you the right stimulus to be able to progress. If for any reason you find a certain session too challenging to complete, then revisit that session the next week and try to hit the reps / time frames given before progressing.
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The 10 sessions (approx 30 minutes duration each) can be completed however you like. We would advise 1-2 days between sessions. Optimal would be 2 sessions per week. If you have made noticeable improvements after the 10 sessions, then repeating the programming basing you scores off your improved benchmarks time will be really effective to build on the improvements you have made!
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Hit the link below or in our bio to get it hot off the press 😎
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It will make a lovely little xmas present from you to you 🙃
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http://www.jstcompete.com/downloadable-content-1/handstandwalk
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https://www.jstcompete.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 @fitness_feed_media
This programme is aimed for people who currently have little-to-no competency in handstand walks at the moment. 🤸‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The focus of this programme is to build core and positional strength in the handstand whilst also being able to control movement. Basing your training sessions off the benchmark hold will enable you to work for time frames that are achievable and also give you the right stimulus to be able to progress. If for any reason you find a certain session too challenging to complete, then revisit that session the next week and try to hit the reps / time frames given before progressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The 10 sessions (approx 30 minutes duration each) can be completed however you like. We would advise 1-2 days between sessions. Optimal would be 2 sessions per week. If you have made noticeable improvements after the 10 sessions, then repeating the programming basing you scores off your improved benchmarks time will be really effective to build on the improvements you have made! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hit the link below or in our bio to get it hot off the press 😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It will make a lovely little xmas present from you to you 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ http://www.jstcompete.com/downloadable-content-1/handstandwalk ⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://www.jstcompete.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📝 @fitness_feed_media
Merry Christmas 🎁🎄 One year difference and over 100lbs gone forever. This year has not been easy. I have worked hard, struggled, laughed, cried, set goals, celebrated my accomplishments, set even more goals, I’ve had good days, bad days but the one thing I never did was give up. 2018 has been a life changing year ❤️ I’m very proud of myself!

You can't change the past, but you can determine that your past will not define your present, or dictate your future. Forgive your former self...for the way you may have sabotaged your present options. Recognize that the ability to create a new life lies in the ability to forgive yourself first and make peace with your past. You have GREATNESS within you!
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#1yearapart#christmas#beast#family#girlswholiftweights#fattofit#weightlosstransformation#weightlossjourney#gains#fitnurse#fitmom#fitforlife#fitness#fitfam#nicunurse#nurselife#weightloss#loveyourbody#selflove#100lbsdown#sizehealthy#proud#goals#nevergiveup#strong#lowcarb#hardwork#selflove#abq#nm#gym
Merry Christmas 🎁🎄 One year difference and over 100lbs gone forever. This year has not been easy. I have worked hard, struggled, laughed, cried, set goals, celebrated my accomplishments, set even more goals, I’ve had good days, bad days but the one thing I never did was give up. 2018 has been a life changing year ❤️ I’m very proud of myself! You can't change the past, but you can determine that your past will not define your present, or dictate your future. Forgive your former self...for the way you may have sabotaged your present options. Recognize that the ability to create a new life lies in the ability to forgive yourself first and make peace with your past. You have GREATNESS within you! . . . . . #1yearapart #christmas #beast #family #girlswholiftweights #fattofit #weightlosstransformation #weightlossjourney #gains #fitnurse #fitmom #fitforlife #fitness #fitfam #nicunurse #nurselife #weightloss #loveyourbody #selflove #100lbsdown #sizehealthy #proud #goals #nevergiveup #strong #lowcarb #hardwork #selflove #abq #nm #gym 
The difference between men and women in sports 😳🤣 Is this true? What's your favourite sport?️️️️️️️️️️️️️️️️️️️️️
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Follow us (@healthtutorial) for the best daily workout tips 💪
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📸 All credits to respective owner(s) // DM/Email
👥 Tag a friend who'd like our profile
The difference between men and women in sports 😳🤣 Is this true? What's your favourite sport?️️️️️️️️️️️️️️️️️️️️️ ⠀ Follow us (@healthtutorial) for the best daily workout tips 💪 ⠀ 📸 All credits to respective owner(s) // DM/Email 👥 Tag a friend who'd like our profile
When the gym is playing Star Wars and you came dressed for success. Today I am 3lbs from goal weight of 180, down from 215. Huzzahhhh!!! #gym #gymlife #gymrat #swolemate #fitness #fitnessmotivation #fitnessgirl #weightloss #weightlossjourney #chickswholift #girlswhosquat #girlswholift #girlswholiftweights #chickswhosquat #starwars #starwarsnerd #stormtrooper #helpmeobiwan
Fitness is not about being better than anyone else, it’s about being better than you used to be. Save this leg day routine for the next time you’re in the gym!
Fitness is not about being better than anyone else, it’s about being better than you used to be. Save this leg day routine for the next time you’re in the gym!
Some dead’s from the week 
Stiff leg deads 100kg 
Sumo with reset 130kg 
Dunno how people deadlift with a ponytail ❌🙅🏻‍♀️
Coached by @johnhamson 
@platformready
Some dead’s from the week Stiff leg deads 100kg Sumo with reset 130kg Dunno how people deadlift with a ponytail ❌🙅🏻‍♀️ Coached by @johnhamson @platformready
Our weekend warrior warrior this week has given us many names and it has been hard to choose. We thank you all for your entries and think that you are all worthy winners.
This week's winner is @sarah_j_dalby

We will be in touch to get your colour choice and size.
Our weekend warrior will be back next Friday.
You can be unique with us but also be part of the crew.
Struggling with your fitness mojo, then check out our Crewcat ambassadors for fitness and clothing inspiration from our range.
For whatever your style or reason, let us kit you out in quality gym wear, casual wear and outdoor gear. 
We still have our discount code for 10% off using CCC10.
Pop by our site www.crewcatclothing.co.uk
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#gymclothing #crewcatclothing #fitlife #strongnotskinny#powerlifting #gymlife #fitspo #squats #biceps#girlswhosquat #powerlifting #gymwear#guyswholiftweights #live #weekendwarrior #gymclothes#gym #girlswholiftweights #apparel #weights #strengthfeed#strength #motivation #fitfam
Our weekend warrior warrior this week has given us many names and it has been hard to choose. We thank you all for your entries and think that you are all worthy winners. This week's winner is @sarah_j_dalby We will be in touch to get your colour choice and size. Our weekend warrior will be back next Friday. You can be unique with us but also be part of the crew. Struggling with your fitness mojo, then check out our Crewcat ambassadors for fitness and clothing inspiration from our range. For whatever your style or reason, let us kit you out in quality gym wear, casual wear and outdoor gear. We still have our discount code for 10% off using CCC10. Pop by our site www.crewcatclothing.co.uk . . . . . . #gymclothing  #crewcatclothing  #fitlife  #strongnotskinny #powerlifting  #gymlife  #fitspo  #squats  #biceps #girlswhosquat  #powerlifting  #gymwear #guyswholiftweights  #live  #weekendwarrior  #gymclothes #gym  #girlswholiftweights  #apparel  #weights  #strengthfeed #strength  #motivation  #fitfam 
Who else is a little nervous for this week and all that needs to be done before Christmas 🎄?!?!
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I mean it may be arguably the busiest week of the year right?!?!
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Between hockey and wrestling practices, classroom parties, wrapping gifts and finishing up some last minute little things before the weekend we knew we had to have a plan in place to keep our nutrition somewhat on track.
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Without a plan or prepping we’d be left to grab and go which never ends good 🤪
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So taco salads, chicken out to grill later on and veggies to roast up quick!
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It’s nothing crazy special or gourmet cooking but it will save us from eating out this week!!
Who else is a little nervous for this week and all that needs to be done before Christmas 🎄?!?! . I mean it may be arguably the busiest week of the year right?!?! . Between hockey and wrestling practices, classroom parties, wrapping gifts and finishing up some last minute little things before the weekend we knew we had to have a plan in place to keep our nutrition somewhat on track. . Without a plan or prepping we’d be left to grab and go which never ends good 🤪 . So taco salads, chicken out to grill later on and veggies to roast up quick! . It’s nothing crazy special or gourmet cooking but it will save us from eating out this week!!
@musclefooduk fajita style chicken, @auntbessiesofficial mash potato and veg😍 post work out food! Actually made time to make a proper meal for once🙌🏼 543 calories, 38g P, 12g F, 72g C✔️
@musclefooduk fajita style chicken, @auntbessiesofficial mash potato and veg😍 post work out food! Actually made time to make a proper meal for once🙌🏼 543 calories, 38g P, 12g F, 72g C✔️
CONGRATS TO ALL THE LADIES WHO MADE IT IN MY ITTY BITTY WAIST CHALLENGE!! WOO!! Get excited Ladies!!! I am so excited to help you these next 5 days get to your itty bitty waist and kickstart this new year beforehand!

Y’all are gonna kill it this week!! Let’s build a great foundation together ❤️❤️ I’ll be going live in the challenge group tonight at 8pm EST! Be there or be square 😉
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#tinywaist #losingfat #losingweightjourney #losingweightishard #weightlosstips #dumbbellworkout #motivation💪 #girlswholiftweights #bootybuilder #buildabooty #fatlossplan #fatlosstips #weightlosstips #weightlossgoals #mealplanbabes #iifymgirls #iifymwomen #flexibleeating #dietstartsmonday #weekendvibes✌️ #inspiringwomen #femalemotivation #progresspic #liftingweights #cardiobunny #bikinibodyworkout #fatlosshelp #slimwaist
CONGRATS TO ALL THE LADIES WHO MADE IT IN MY ITTY BITTY WAIST CHALLENGE!! WOO!! Get excited Ladies!!! I am so excited to help you these next 5 days get to your itty bitty waist and kickstart this new year beforehand! Y’all are gonna kill it this week!! Let’s build a great foundation together ❤️❤️ I’ll be going live in the challenge group tonight at 8pm EST! Be there or be square 😉 . . . . #tinywaist  #losingfat  #losingweightjourney  #losingweightishard  #weightlosstips  #dumbbellworkout  #motivation 💪 #girlswholiftweights  #bootybuilder  #buildabooty  #fatlossplan  #fatlosstips  #weightlosstips  #weightlossgoals  #mealplanbabes  #iifymgirls  #iifymwomen  #flexibleeating  #dietstartsmonday  #weekendvibes ✌️ #inspiringwomen  #femalemotivation  #progresspic  #liftingweights  #cardiobunny  #bikinibodyworkout  #fatlosshelp  #slimwaist 
It’s no surprise...
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We here at Barbella love our pets! Like, really love them. So, we have started taking a portion of the proceeds and donating it to local animal shelters, along with the Humane Society of the United States.
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What this means is that every purchase you make through Barbella will be put to its best use: SAVING THE PUPPIES!!😊
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On a serious note, thank you so much for all of your support in our mission to create new beginnings for all these beautiful animals 🐶🐱
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#savethepuppies ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s no surprise... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We here at Barbella love our pets! Like, really love them. So, we have started taking a portion of the proceeds and donating it to local animal shelters, along with the Humane Society of the United States. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What this means is that every purchase you make through Barbella will be put to its best use: SAVING THE PUPPIES!!😊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On a serious note, thank you so much for all of your support in our mission to create new beginnings for all these beautiful animals 🐶🐱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #savethepuppies  ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Repost @janna_ahmetjanova
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Ровно год назад я участвовала в соревнованиях по фитнес бикини. Это был новый и интересный проект с @alex_l_fitness. Я прошла через этап сушки и лучше поняла свой организм. Буду ли я ещё участвовать? Я это не отрицаю, но признаюсь, что пока меня интересуют больше другие проекты. Ты должен понимать ради чего это делаешь. Если просто привести фигуру в порядок, то можно обойтись и без таких жёстких мер и вреда для организма. А последняя неделя сушки это точно не для здоровья (у кого-то и больше недели). Тк я работаю персональным тренером, мне было интересно прочувствовать весь этап участия, проверить смогу ли я выдержать это и как будет реагировать мой организм. Я рада, что у меня есть такой хоть и небольшой, но опыт участия в соревнованиях и, самое главное, без последствий для здоровья, тк цикл ни на день не сбился. Самое сложное было ограничение воды последние несколько дней, а по питанию мне было очень даже легко. Я и сейчас кушаю все те же продукты, только теперь есть регулярные читмилы. Тренировки 3 р в неделю, и все так же не делаю дополнительного кардио, тк хожу по работе около 15000 шагов, иногда бегу) Приятно вспомнить этот день) 
#fitnessbikini #competition #fitnessmodel #fitnessmotivation #fitgirls  #personaltrainernyc ⠀
#cuttingprep #weightlosss
#healthylifestyletips #lifegym #fitnessgallery #bikinifitnessathlete #fitgirlslevelup #fitgirls #fitnessmodeling #girlswholiftweights  #gymmotivations #тренажерныйзал #тренировкавзале #бруклин #сушкатела #personaltrainerny #personaltrainernyc #motivation #мотивация #фитнесмодель #фитнесбикини #спортзал #спорт #фитнес
#Repost  @janna_ahmetjanova ・・・ Ровно год назад я участвовала в соревнованиях по фитнес бикини. Это был новый и интересный проект с @alex_l_fitness. Я прошла через этап сушки и лучше поняла свой организм. Буду ли я ещё участвовать? Я это не отрицаю, но признаюсь, что пока меня интересуют больше другие проекты. Ты должен понимать ради чего это делаешь. Если просто привести фигуру в порядок, то можно обойтись и без таких жёстких мер и вреда для организма. А последняя неделя сушки это точно не для здоровья (у кого-то и больше недели). Тк я работаю персональным тренером, мне было интересно прочувствовать весь этап участия, проверить смогу ли я выдержать это и как будет реагировать мой организм. Я рада, что у меня есть такой хоть и небольшой, но опыт участия в соревнованиях и, самое главное, без последствий для здоровья, тк цикл ни на день не сбился. Самое сложное было ограничение воды последние несколько дней, а по питанию мне было очень даже легко. Я и сейчас кушаю все те же продукты, только теперь есть регулярные читмилы. Тренировки 3 р в неделю, и все так же не делаю дополнительного кардио, тк хожу по работе около 15000 шагов, иногда бегу) Приятно вспомнить этот день) #fitnessbikini  #competition  #fitnessmodel  #fitnessmotivation  #fitgirls  #personaltrainernyc  ⠀ #cuttingprep  #weightlosss  #healthylifestyletips  #lifegym  #fitnessgallery  #bikinifitnessathlete  #fitgirlslevelup  #fitgirls  #fitnessmodeling  #girlswholiftweights  #gymmotivations  #тренажерныйзал  #тренировкавзале  #бруклин  #сушкатела  #personaltrainerny  #personaltrainernyc  #motivation  #мотивация  #фитнесмодель  #фитнесбикини  #спортзал  #спорт  #фитнес 
Day #3 is here!! Gimme all da stufffff. #1PChristmas #holidayspirit #1stphorm #girlswholiftweights
You are only one workout away from a good mood.💚
Today I felt a bit tired but I thought that good feeling that comes after a workout.
That feeling motivates me the most! 
What motivates you to workout?
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#girlswholiftweights#healthylifestyle#girlsthatlift#squatgirls#squats#workoutinspo#fitnessforlife#sportygirl#strongerthanyesterday#bootybuilding#physiques#gymsharkwomen#gymlifestyles#glutegainz#stronggirl#musclegirl
LOVED this dress so much 💚💙💚💙 shame it literally only fit for that one day 😂😂 but it did fit like an absolute glove 👗🧤
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Reminiscing of show days. Just remember, anything is possible 💙
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#pureeilte #pureelitepro #internationalmodel #theladyjanesmall #pureeliteworlds #pureeliteangels #pureelitecomp #femalebodybuilder #mattmarsh #teamsuperfox #girlswithmusclesaresexy #girlswholiftweights #girlswholiftheavyshit #shredzwoman #shredstime #letmebelean #iamwomen #dowhatyoulove #doitfortheprocess #dontquityourdaydream

Hair: Myself 
Makeup: @josharpartistry 
Prep & posing coach: @lucysuperfox
Photo credit: @matt_marsh
LOVED this dress so much 💚💙💚💙 shame it literally only fit for that one day 😂😂 but it did fit like an absolute glove 👗🧤 . Reminiscing of show days. Just remember, anything is possible 💙 . . #pureeilte  #pureelitepro  #internationalmodel  #theladyjanesmall  #pureeliteworlds  #pureeliteangels  #pureelitecomp  #femalebodybuilder  #mattmarsh  #teamsuperfox  #girlswithmusclesaresexy  #girlswholiftweights  #girlswholiftheavyshit  #shredzwoman  #shredstime  #letmebelean  #iamwomen  #dowhatyoulove  #doitfortheprocess  #dontquityourdaydream  Hair: Myself Makeup: @josharpartistry Prep & posing coach: @lucysuperfox Photo credit: @matt_marsh
✨NEW VIDEO IS UP ON MY YOUTUBE CHANNEL✨
TASTING CRAZY OREOS W/ @jeffthenutritionist 🍪😁
❤️LINK IN BIO❤️
So glad to finally start this channel! 
I’ll be posting more videos on my channel so make sure you subscribe to Jeff & I as we both start upload more content 🤗
About this video: We know we’re labeled as #fitnessinfluencers and people probably assume “they don’t eat junk food”, “they don’t go out and have dinner or drinks” AND we FLIP OUT over a cheat meal, feel GUILTY, and PUNISH ourselves by either starving ourselves or binge eating. 
BUT WE DON’T! It’s NOT okay to feel guilty or to continue to binge eat after having a indulgent meal! 
You can have you cake and be happy too! 
Have your burger, your pizza, and move on! 🍔🍕🔛
✅Adjust the the meals you have the rest of the day, by making them cleaner and healthier than the one you just had!
BREATHE! Everything’s alright😌
it’s ok to enjoy your food especially the ones that aren’t glorified in the fitness world 🌎 💪🏻
✨NEW VIDEO IS UP ON MY YOUTUBE CHANNEL✨ TASTING CRAZY OREOS W/ @jeffthenutritionist 🍪😁 ❤️LINK IN BIO❤️ So glad to finally start this channel! I’ll be posting more videos on my channel so make sure you subscribe to Jeff & I as we both start upload more content 🤗 About this video: We know we’re labeled as #fitnessinfluencers  and people probably assume “they don’t eat junk food”, “they don’t go out and have dinner or drinks” AND we FLIP OUT over a cheat meal, feel GUILTY, and PUNISH ourselves by either starving ourselves or binge eating. BUT WE DON’T! It’s NOT okay to feel guilty or to continue to binge eat after having a indulgent meal! You can have you cake and be happy too! Have your burger, your pizza, and move on! 🍔🍕🔛 ✅Adjust the the meals you have the rest of the day, by making them cleaner and healthier than the one you just had! BREATHE! Everything’s alright😌 it’s ok to enjoy your food especially the ones that aren’t glorified in the fitness world 🌎 💪🏻
Fast Food 🚙 💨 ⁣⁣
don’t forget to double tap and save/bookmark to refer back to later ❤️⁣⁣
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one thing i feel keeps me moving towards progress is keeping myself fueled properly, especially when i have errands or know I’ll be away from home for a while. ⁣⁣
idk about you guys, but I’d much rather save my treat meals for date night or family night than to grab fast food randomly. ⁣⁣
i also know not having food on hand & getting to the hangry point of starving is a sure way to throw off the rest of my day. ⁣⁣
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so i spend 3min preparing my fast food & then I’m out the door! ⁣⁣
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grab your fav shake — I do 1 scoop of my superfoods + 1/2scoop vegan protein + 2tbsp peanut powder & just shake with water ⁣⁣
i always boil eggs during meal prep, they keep well for the week & are great for grab & go. ⁣⁣
i also cut up raw veggies during meal prep which also keep well over the week & are great on the go.⁣⁣
avocado is a great healthy fat, sprinkled w/ a little pink Himalayan sea salt & it’s hands down one of my fav foods! ⁣⁣
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fresh fruit is another yummy snack you can add — berries or apples are my fav.⁣⁣
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i will also make sure to pack water, an extra shake packet just in case & then a protein bar OR nuts in case i am out for more than a few hours. ⁣⁣
nothing is worse than being starving & thirsty while commuting or sitting in traffic.⁣⁣
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hope this helps! ❤️🤗⁣
what is your fav on the go snack?! ⁣
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leggings :: Victoria’s Secret Sport knockout tight⁣
nail color :: opi gel black cherry chutney
Fast Food 🚙 💨 ⁣⁣ don’t forget to double tap and save/bookmark to refer back to later ❤️⁣⁣ -⁣⁣ one thing i feel keeps me moving towards progress is keeping myself fueled properly, especially when i have errands or know I’ll be away from home for a while. ⁣⁣ idk about you guys, but I’d much rather save my treat meals for date night or family night than to grab fast food randomly. ⁣⁣ i also know not having food on hand & getting to the hangry point of starving is a sure way to throw off the rest of my day. ⁣⁣ -⁣⁣ so i spend 3min preparing my fast food & then I’m out the door! ⁣⁣ ⁣⁣ grab your fav shake — I do 1 scoop of my superfoods + 1/2scoop vegan protein + 2tbsp peanut powder & just shake with water ⁣⁣ i always boil eggs during meal prep, they keep well for the week & are great for grab & go. ⁣⁣ i also cut up raw veggies during meal prep which also keep well over the week & are great on the go.⁣⁣ avocado is a great healthy fat, sprinkled w/ a little pink Himalayan sea salt & it’s hands down one of my fav foods! ⁣⁣ ⁣⁣ fresh fruit is another yummy snack you can add — berries or apples are my fav.⁣⁣ ⁣⁣ i will also make sure to pack water, an extra shake packet just in case & then a protein bar OR nuts in case i am out for more than a few hours. ⁣⁣ nothing is worse than being starving & thirsty while commuting or sitting in traffic.⁣⁣ ⁣⁣ hope this helps! ❤️🤗⁣ what is your fav on the go snack?! ⁣ -⁣ leggings :: Victoria’s Secret Sport knockout tight⁣ nail color :: opi gel black cherry chutney
Forget the past but remember the lessons!⠀
Resumed crossfit today and the body is on 🔥⠀
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AMRAP 30’ with team mate @rsmarialuisa 🤜🤛⠀
20 cal row each⠀
200 DU⠀
20 HSPU⠀
200 sit ups⠀
20 double KB step ups⠀
200 GTOH with plate⠀
20 TTB⠀
Forget the past but remember the lessons!⠀ Resumed crossfit today and the body is on 🔥⠀ *******⠀ AMRAP 30’ with team mate @rsmarialuisa 🤜🤛⠀ 20 cal row each⠀ 200 DU⠀ 20 HSPU⠀ 200 sit ups⠀ 20 double KB step ups⠀ 200 GTOH with plate⠀ 20 TTB⠀
May have lost my phone Fri evening & still waiting for my new one to arrive but I still had an amazing night with the work lot 🤣💕
May have lost my phone Fri evening & still waiting for my new one to arrive but I still had an amazing night with the work lot 🤣💕
Having structure in the gym is BEYOND necessary for me.
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If I lackstructure, it’s near impossible for me to stay focused on what I actually need to get done.knowing I have specific exercises and reps to hit gives me a goal to put my efforts into!
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So get you a training plan stick to it, and as your body adapts, PROGRESS IT!
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Smith machine pin squat 4x10
Lying hamstring curl 4x15
KB goblet squat 4x10 / cable kickback 4x10 each leg.
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INEW YOURUBW BIDEO IS UP🎥🎥 weight gain and a #fdoe for weight gain❤️ link in bio(:
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#legdaygains #iifymwomen #girlswholiftweights #intuitiveeating #trustyournutrition #dietetics #fullworkout #weightgain #reversedieting #flexibledieting #whole30 #intuitiveeater #millenial #womenwhoweightlift #gymshark #legdayworkout #businesscoachforwomen
Having structure in the gym is BEYOND necessary for me. - If I lackstructure, it’s near impossible for me to stay focused on what I actually need to get done.knowing I have specific exercises and reps to hit gives me a goal to put my efforts into! - So get you a training plan stick to it, and as your body adapts, PROGRESS IT! - Smith machine pin squat 4x10 Lying hamstring curl 4x15 KB goblet squat 4x10 / cable kickback 4x10 each leg. - INEW YOURUBW BIDEO IS UP🎥🎥 weight gain and a #fdoe  for weight gain❤️ link in bio(: - #legdaygains  #iifymwomen  #girlswholiftweights  #intuitiveeating  #trustyournutrition  #dietetics  #fullworkout  #weightgain  #reversedieting  #flexibledieting  #whole30  #intuitiveeater  #millenial  #womenwhoweightlift  #gymshark  #legdayworkout  #businesscoachforwomen 
Schönen 3. Advent ihr Lieben 🕯🕯🕯🎄
Das Foto ist gestern auf dem Weihnachtsmarkt in Oberhausen CentrO entstanden, ich find den so toll aufgebaut mit den ganzen Buden 😍 Wart ihr da auch schonmal? 🎄🎅🏻
Die Zeit vergeht jetzt so schnell, in 1 Woche ist schon Weihnachten und die wichtigste Frage ist noch nicht geklärt: was koche ich? 😄 Steht euer Weihnachtsmenü schon fest? .
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#fitliving #healthylifestyle #myweightlossjourney #fitnessgoals2018 #lifestylephotography #girlswholiftweights #bodygoals #mytransformation #fitfamgermany #ootd #christmascountdown #weihnachtsmarkt #wintershopping #lightsbynight #christmasfood #winteroutfit #winterfashion #weekendvibes #leatherpants #advent
Schönen 3. Advent ihr Lieben 🕯🕯🕯🎄 Das Foto ist gestern auf dem Weihnachtsmarkt in Oberhausen CentrO entstanden, ich find den so toll aufgebaut mit den ganzen Buden 😍 Wart ihr da auch schonmal? 🎄🎅🏻 Die Zeit vergeht jetzt so schnell, in 1 Woche ist schon Weihnachten und die wichtigste Frage ist noch nicht geklärt: was koche ich? 😄 Steht euer Weihnachtsmenü schon fest? . . . . #fitliving  #healthylifestyle  #myweightlossjourney  #fitnessgoals2018  #lifestylephotography  #girlswholiftweights  #bodygoals  #mytransformation  #fitfamgermany  #ootd  #christmascountdown  #weihnachtsmarkt  #wintershopping  #lightsbynight  #christmasfood  #winteroutfit  #winterfashion  #weekendvibes  #leatherpants  #advent 
progress checkin ⁣
slide ⬅️ left for today’s agility/HIIT wo & my post wo meal 
don’t forget to double tap & save/bookmark to refer back to later ❤️⁣
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75days of showing up for myself with plenty of rest days & treat meals in between. ⁣
have not run in 3wks & have been missing our daily dog walks most of that time ⁣
BUT i have been showing up for my workouts & i can definitely tell a difference.⁣
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i feel amazing.⁣
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i have built my discipline and consistency muscle back up and that is extremely important ⁣
bc i really rely on my workouts to lift my mood as this is definitely one if not THEE toughest season of my life so far. ⁣
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if you’re going thru a rough time, getting into a routine of at least 20min of getting your heart rate up will do wonders for your emotional wellbeing. just make a commitment to yourself to show up for yourself & don’t break that promise. ⁣
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it won’t be easy. there will be days you don’t want to. but i can promise you’ll never regret showing up for yourself & it gets easier once you just start and keep going.⁣
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& if you ever need help getting started or staying committed, I’m only a message away📲📩⁣
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Happy Sunday friends!! ⁣
Sending you allllll massive love ✨❤️🤗✌🏽⁣
progress checkin ⁣ slide ⬅️ left for today’s agility/HIIT wo & my post wo meal don’t forget to double tap & save/bookmark to refer back to later ❤️⁣ -⁣ 75days of showing up for myself with plenty of rest days & treat meals in between. ⁣ have not run in 3wks & have been missing our daily dog walks most of that time ⁣ BUT i have been showing up for my workouts & i can definitely tell a difference.⁣ ⁣ i feel amazing.⁣ ⁣ i have built my discipline and consistency muscle back up and that is extremely important ⁣ bc i really rely on my workouts to lift my mood as this is definitely one if not THEE toughest season of my life so far. ⁣ -⁣ if you’re going thru a rough time, getting into a routine of at least 20min of getting your heart rate up will do wonders for your emotional wellbeing. just make a commitment to yourself to show up for yourself & don’t break that promise. ⁣ ⁣ it won’t be easy. there will be days you don’t want to. but i can promise you’ll never regret showing up for yourself & it gets easier once you just start and keep going.⁣ ⁣ & if you ever need help getting started or staying committed, I’m only a message away📲📩⁣ ⁣ Happy Sunday friends!! ⁣ Sending you allllll massive love ✨❤️🤗✌🏽⁣
Omg I had no idea that I stuck my tongue out until I watched the video I took of my lateral raises 😂😝 does anyone else do that when they lift? 💗
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#bikinicompetitor #bikinibody #bikinifitness #bikiniathlete #athlete #fitnessmotivation #bodybuildingwomen #bodybuildinggirl #fitchicksdoitbetter #naturalathlete
Sunday’s are a really crazy, hectic but amazing day for my business. All the small moments of the week lead up to Sunday’s. Today sets the tone for the rest of the week. Lots of cooking, prepping, delivering and strategic meal building for each individual customer to meet their needs as best as I fully can. So... this seems fitting for my mood!  Phone off, music up, imagination & innovation on! Happy vibes only!  If you are in a bad mood, do everyone a favor and get happy! 😋
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Love what I do and love my clients! 🖤🖤🔥🔥☀️☀️🌱🌱🥰🥰💪🏼💪🏼
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#goodvibes #wbff #wbffhouston #wbffpro #fitness #aesthetics #fitnessmodel #healthy #nutrition #bootybootybooty #tan #encouragment #loveyourself #texas #fitnessgirl  #fitnessmotivation #girlswholiftweights #murves #fitfam #athlete #photography #picoftheday #iam1stphorm #1stphorm #legionofboom #wedothework #photography #1stphormathletesearch #duespaid #dallas #abs
Sunday’s are a really crazy, hectic but amazing day for my business. All the small moments of the week lead up to Sunday’s. Today sets the tone for the rest of the week. Lots of cooking, prepping, delivering and strategic meal building for each individual customer to meet their needs as best as I fully can. So... this seems fitting for my mood! Phone off, music up, imagination & innovation on! Happy vibes only! If you are in a bad mood, do everyone a favor and get happy! 😋 —- Love what I do and love my clients! 🖤🖤🔥🔥☀️☀️🌱🌱🥰🥰💪🏼💪🏼 — #goodvibes  #wbff  #wbffhouston  #wbffpro  #fitness  #aesthetics  #fitnessmodel  #healthy  #nutrition  #bootybootybooty  #tan  #encouragment  #loveyourself  #texas  #fitnessgirl  #fitnessmotivation  #girlswholiftweights  #murves  #fitfam  #athlete  #photography  #picoftheday  #iam1stphorm  #1stphorm  #legionofboom  #wedothework  #photography  #1stphormathletesearch  #duespaid  #dallas  #abs 
CALLING ALL AMAZINGLY KIND, GENUINE, & REAL LIFE PEEPS 🖤
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This is what 99 percent of my mornings look like -> sweat pants, coffee, lists, and a quiet house 🏠 .  Sometimes I am at the table... Sometimes I am on the couch.  I've come to realize that I am the most productive in the mornings 🤓. This has resulted in making my mornings my time of the the day to get a BIG ol' start on my to do list.  You see every day I have a basic list of tasks that I want to complete for my coaching business.  I work from a list to keep me on track (distractions are reallll - but minimized first thing in the AM), so I don't forget anything 🙈 (because let's be honest things get forgotten haha), & to keep things simple!  This was how I started 2.5 years ago... and this is how I keep myself organized today too
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Lots of times our BIG events & trips tend to be the highlight reel of coaching.  Don't get me wrong - I literally countdown the months/days to them hahaha they are SO FUN... but this is my day to day.  I connect with amazing individuals.  I help people start or continue to work on their health/fitness goals.  I share my own journey. & I create long-term friendships and connections along the way... because when I start working with someone --- that day 1, is the start of a lifestyle change.  It's not just a challenge.  It's creating a long-term plan & overcoming barriers along the way
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This new year I am looking for 3 motivated, kind-hearted individuals that genuinely want to HELP people.  I want to work one on one with you... go through our basic training... and get you started right.  You don't need to be at your END goal... or a professional.  BUT you do have to want to show up for your challengers & motivate the heck out of them 🖤. Think this may be for you - then let's chat some more & get your spot saved. 
PS: I have some amazing intro gifts for these 3 spots too - Tis The Season 🎁🎄
CALLING ALL AMAZINGLY KIND, GENUINE, & REAL LIFE PEEPS 🖤 . . This is what 99 percent of my mornings look like -> sweat pants, coffee, lists, and a quiet house 🏠 . Sometimes I am at the table... Sometimes I am on the couch. I've come to realize that I am the most productive in the mornings 🤓. This has resulted in making my mornings my time of the the day to get a BIG ol' start on my to do list. You see every day I have a basic list of tasks that I want to complete for my coaching business. I work from a list to keep me on track (distractions are reallll - but minimized first thing in the AM), so I don't forget anything 🙈 (because let's be honest things get forgotten haha), & to keep things simple! This was how I started 2.5 years ago... and this is how I keep myself organized today too . . Lots of times our BIG events & trips tend to be the highlight reel of coaching. Don't get me wrong - I literally countdown the months/days to them hahaha they are SO FUN... but this is my day to day. I connect with amazing individuals. I help people start or continue to work on their health/fitness goals. I share my own journey. & I create long-term friendships and connections along the way... because when I start working with someone --- that day 1, is the start of a lifestyle change. It's not just a challenge. It's creating a long-term plan & overcoming barriers along the way . . This new year I am looking for 3 motivated, kind-hearted individuals that genuinely want to HELP people. I want to work one on one with you... go through our basic training... and get you started right. You don't need to be at your END goal... or a professional. BUT you do have to want to show up for your challengers & motivate the heck out of them 🖤. Think this may be for you - then let's chat some more & get your spot saved. PS: I have some amazing intro gifts for these 3 spots too - Tis The Season 🎁🎄
Fall Challenge 2018 Complete!
What a fun and eye opening experience this challenge has been. From being more aware of tracking my food intake to pushing my body’s limits. I can’t wait for the next challenge! .
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#khfallchallenge18 #khfitgirls #khfitfam #girlswholiftweights #girlswholift #fitnesschallenge #fitfam #iworkout #getstrong #getfit #gethealthy #instafit #instafitness #instafitfam
#sundayworkout 💪💪 not often I find myself in the gym on a Sunday, but absolutely loved it today! Gym sesh with @aswfitness87 and smashed my shoulders and back today! #gymgirl #gym #fitness #workout #girlswholiftweights #girlswholift #coupleswholift #couples #lifttogetherstaytogether #shoulders #backworkout #gymsesh #trainhard #nopainnogains #girlswithmuscles #muscles #weightloss #transformation #committed #dedicated #motivated #instafit #fitfam #instafitness
#sundayworkout  💪💪 not often I find myself in the gym on a Sunday, but absolutely loved it today! Gym sesh with @aswfitness87 and smashed my shoulders and back today! #gymgirl  #gym  #fitness  #workout  #girlswholiftweights  #girlswholift  #coupleswholift  #couples  #lifttogetherstaytogether  #shoulders  #backworkout  #gymsesh  #trainhard  #nopainnogains  #girlswithmuscles  #muscles  #weightloss  #transformation  #committed  #dedicated  #motivated  #instafit  #fitfam  #instafitness 
Train hard or go home😈 Always working @mocityfitness💪@lluviasoler_fitness and I lead one hell of a bootcamp☠❤🔥 @fitmom2423 you killed it girl! ⠀
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#teamsbm #bootcampworkout #girlswholiftweights
Made it to the gym early. I woke up at 5am. I cant sleep in anymore because.i get up so early for work 😫🤣😕 Now I can spend the rest of the day relaxing and wrapping some of these presents.

Have a great day ya'll! 😘😘😘 #teamlsf #lovesweatfitness #lsfrollcall #lsfsleightheholiday #lsfsleigh #fitnessjourney #fitlife #womanoffitness #girlsoffitness #girlswhoworkout #womanwholift #womanweightlifting #gymlife #weightlifter #fitlife #healthylifestyle #gains #girlgains #gainz #weightlifting #gymaddict #gymjunkie #girlswholift #girlswholiftheavy #girlswholiftweights #fitfam #muscles #instafit
Made it to the gym early. I woke up at 5am. I cant sleep in anymore because.i get up so early for work 😫🤣😕 Now I can spend the rest of the day relaxing and wrapping some of these presents. Have a great day ya'll! 😘😘😘 #teamlsf  #lovesweatfitness  #lsfrollcall  #lsfsleightheholiday  #lsfsleigh  #fitnessjourney  #fitlife  #womanoffitness  #girlsoffitness  #girlswhoworkout  #womanwholift  #womanweightlifting  #gymlife  #weightlifter  #fitlife  #healthylifestyle  #gains  #girlgains  #gainz  #weightlifting  #gymaddict  #gymjunkie  #girlswholift  #girlswholiftheavy  #girlswholiftweights  #fitfam  #muscles  #instafit 
Am I following a Fichtean Curve when constructing my story structure? Are there multiple crises that rise and fall as we climb to the climax, ultimately making for the perfect page turner? And is my climax going to hit near the end, resulting in a swift falling action to resolution? I believe that my climax will hit naturally towards the end, as this is how I’ve organized my narrative, but I need to focus in on these tiny details, the minor crises.  I always worry about the time taken to write given my busy schedule (am I rushing or am I writing too slow?), and if I’m writing in such a way that will hook my readers and make them fall in love with my characters (or hate). I pause often as I create my story (perhaps too often), but it’s to analyze my story structure and flow. 
Writers, how often do you pause to analyze as you write? How has this changed as you’ve become a more experienced writer? Readers, do your most favorite books follow this type of story structure? .
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#fichteancurve #storystructure #femalecharacter #antagonist #fallingaction #writingofig #protagonist #bestbooks #bookstoread #favoritecharacter #funtoread #authorsoninstagram #aspiringauthor #authorsofinstagram #fiction #fictionbooks #bookgram #bookish #instabookstagram #bookstagrammer #bookstagram #readingisfun #lovetowrite #writersofinsta #writersofig #writersofinstagram #travelholic #santorini #santorinigreece #girlswholiftweights
Am I following a Fichtean Curve when constructing my story structure? Are there multiple crises that rise and fall as we climb to the climax, ultimately making for the perfect page turner? And is my climax going to hit near the end, resulting in a swift falling action to resolution? I believe that my climax will hit naturally towards the end, as this is how I’ve organized my narrative, but I need to focus in on these tiny details, the minor crises. I always worry about the time taken to write given my busy schedule (am I rushing or am I writing too slow?), and if I’m writing in such a way that will hook my readers and make them fall in love with my characters (or hate). I pause often as I create my story (perhaps too often), but it’s to analyze my story structure and flow. Writers, how often do you pause to analyze as you write? How has this changed as you’ve become a more experienced writer? Readers, do your most favorite books follow this type of story structure? . . . #fichteancurve  #storystructure  #femalecharacter  #antagonist  #fallingaction  #writingofig  #protagonist  #bestbooks  #bookstoread  #favoritecharacter  #funtoread  #authorsoninstagram  #aspiringauthor  #authorsofinstagram  #fiction  #fictionbooks  #bookgram  #bookish  #instabookstagram  #bookstagrammer  #bookstagram  #readingisfun  #lovetowrite  #writersofinsta  #writersofig  #writersofinstagram  #travelholic  #santorini  #santorinigreece  #girlswholiftweights 
#Weight #weights #weightstattoo #weighttattoo #weightink #weightsworkout #weightsgirl #girlswholiftweights #wingstattoo #wingstattoos #backarmtattoo #backarmtattoos #backarmink #🏋 #משקולות #fitness
#fitnessgirl  מיסטר ג'ונס קעקועים, מתחם ביג פאשן אשדוד. לבירורים וקביעת תור: 086782786
And just like that...
THREE WEEK BOOTCAMP BOSSED 😎
Transformation pics coming at you later basically to prove the point I keep making:
*Show up
*Do your workouts *Eat properly
And you will see results. It's honestly that simple. 
Now excuse me while I go and enjoy some well deserved WATER and put up the Christmas tree 😂😂😂 as if I've timed a 72h fast to coincide with finishing a bootcamp 🙈🙈
#whatiswrongwithme #9moresleeps
And just like that... THREE WEEK BOOTCAMP BOSSED 😎 Transformation pics coming at you later basically to prove the point I keep making: *Show up *Do your workouts *Eat properly And you will see results. It's honestly that simple. Now excuse me while I go and enjoy some well deserved WATER and put up the Christmas tree 😂😂😂 as if I've timed a 72h fast to coincide with finishing a bootcamp 🙈🙈 #whatiswrongwithme  #9moresleeps 
Rest day is the best day. Why? So your muscles can heal! You pound on them 5 or 6 days a week! Let them take a freaking break!!! -
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You don't need to torch your active calorie counts or sweat a lakes worth everyday of the week. In fact, I workout 5 days a week usually. I'm still seeing results!
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Love your body and take care of your body 💕
Rest day is the best day. Why? So your muscles can heal! You pound on them 5 or 6 days a week! Let them take a freaking break!!! - - - You don't need to torch your active calorie counts or sweat a lakes worth everyday of the week. In fact, I workout 5 days a week usually. I'm still seeing results! - Love your body and take care of your body 💕
#WhiteboardWorkout
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This week’s workout was a ‘chief’ style format, which is intervals where you pretty much go HAM for 3mins, rest, and then go again! Your score being total reps completed across all intervals.😎
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The workout went as follows;
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"Whiteboard workout 8/12"
3 minutes work: 1 minute rest x 4
3 C2B Pull ups
6 Press ups
9 Box jumps @ 24/20"
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Some of top scores from the weekend where;
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Male;
@walshy1983 - 435
Alexis Bernard - 405 
@fikrikoroglu -362
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Female;
@sammyhalms - 333
@zoenew84 - 306
@luceambro - 270
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Can you hold set a good pace and keep it up for all 4 rounds?😏
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https://www.jstcompete.com
📝 @fitness_feed_media
🎶 @escape_audio 🥛 @wheyduk
#WhiteboardWorkout  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week’s workout was a ‘chief’ style format, which is intervals where you pretty much go HAM for 3mins, rest, and then go again! Your score being total reps completed across all intervals.😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The workout went as follows; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ "Whiteboard workout 8/12" 3 minutes work: 1 minute rest x 4 3 C2B Pull ups 6 Press ups 9 Box jumps @ 24/20" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some of top scores from the weekend where; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Male; @walshy1983 - 435 Alexis Bernard - 405 @fikrikoroglu -362 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Female; @sammyhalms - 333 @zoenew84 - 306 @luceambro - 270 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can you hold set a good pace and keep it up for all 4 rounds?😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://www.jstcompete.com 📝 @fitness_feed_media 🎶 @escape_audio 🥛 @wheyduk
It might be cold outside but I’m feeling super fresh and chipper in my new gym gear 🙌🏻🙌🏻 You can get 20% off using code kerrey, link in bio ☺️ Thanks @pineappleclothing_com 🍍💓🍍
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#happyinpineapple #pineappleclothing #girlswholift #fitnessmotivation #fitgirl #girlswithmuscle #fitchick #fitspiration #weightsworkout #traininglife #trainingmode #fitnesstraining #fitnessblog #runlovers #runninginspiration #runninggirls #runnergirl #girlswholiftweights #training #fitnessaddict #fitfam #cardio #getfit #fitlife #abscheck #socialmediainfluencer #fitnessinfluencer #gymgirl #gymmotivation #fitnessfam
It might be cold outside but I’m feeling super fresh and chipper in my new gym gear 🙌🏻🙌🏻 You can get 20% off using code kerrey, link in bio ☺️ Thanks @pineappleclothing_com 🍍💓🍍 • • • • #happyinpineapple  #pineappleclothing  #girlswholift  #fitnessmotivation  #fitgirl  #girlswithmuscle  #fitchick  #fitspiration  #weightsworkout  #traininglife  #trainingmode  #fitnesstraining  #fitnessblog  #runlovers  #runninginspiration  #runninggirls  #runnergirl  #girlswholiftweights  #training  #fitnessaddict  #fitfam  #cardio  #getfit  #fitlife  #abscheck  #socialmediainfluencer  #fitnessinfluencer  #gymgirl  #gymmotivation  #fitnessfam 
I never really used to think of myself as being that ‘skinny’ until I see pictures like this next to eachother 😱
Regardless of people’s opinions and whatever they may think, keep doing you and do whatever makes you happy 🌟 
people will always try and bring you down no matter how well you’re doing! 
#crossfit #crossfituk #crossfitgirls #girlsthatlift #stronggirls #strongwomen #workout #fitness #fitnessmotivation #fitspo #abs #fitgirls #girlswholiftweights #gymnastics #crossfitcompetition #reebok #neversettle #fitfam #fitnessgirls #motivation #girlswithmuscle #photooftheday #fitspo #jstathlete #jstcompeteprogramming #fitness #reebokcrossfit #skinnytomuscle #fitnessmodel #workoutoftheday #crossfitjourney
I never really used to think of myself as being that ‘skinny’ until I see pictures like this next to eachother 😱 Regardless of people’s opinions and whatever they may think, keep doing you and do whatever makes you happy 🌟 people will always try and bring you down no matter how well you’re doing! #crossfit  #crossfituk  #crossfitgirls  #girlsthatlift  #stronggirls  #strongwomen  #workout  #fitness  #fitnessmotivation  #fitspo  #abs  #fitgirls  #girlswholiftweights  #gymnastics  #crossfitcompetition  #reebok  #neversettle  #fitfam  #fitnessgirls  #motivation  #girlswithmuscle  #photooftheday  #fitspo  #jstathlete  #jstcompeteprogramming  #fitness  #reebokcrossfit  #skinnytomuscle  #fitnessmodel  #workoutoftheday  #crossfitjourney 
Ayer tuve mi primera competi de #halterofilia 😊Me quedé muy contenta, 5 válidos de 6, ninguna barra me cayó en la cabeza, me superé y me lo pasé muy bien. 
La gente de halterofilia de Bizkaia son tod@s majísim@s y da gusto estar en mi equipo, por el buen rollo y por las risas siempre.🏋🏼‍♀️🏋🏽🏋🏻🏋🏽‍♀️
En 2019 mucho más y mejor 💪🏼🍀🎉
Ayer tuve mi primera competi de #halterofilia  😊Me quedé muy contenta, 5 válidos de 6, ninguna barra me cayó en la cabeza, me superé y me lo pasé muy bien. La gente de halterofilia de Bizkaia son tod@s majísim@s y da gusto estar en mi equipo, por el buen rollo y por las risas siempre.🏋🏼‍♀️🏋🏽🏋🏻🏋🏽‍♀️ En 2019 mucho más y mejor 💪🏼🍀🎉
Build yourself. It’s more than lifting weights. The commitment, the dedication, the consistency. It challenges you and build character for becoming the best version of yourself. #gymalcoholic 
Don’t wait till next year to take an action. -Happy Monday 🌟

#goodmorning #sunday #fitness #gym #gymlife #eatclean #health #instagram #fit #latepost #fitgirl #active #strong #healthy #instagood #bestoftheday #instadaily #bodybuilding #photooftheday #photography #motivation #sweat #instalike #goodvibes #fitnessmotivation #fitspo  #fitfam #aesthetic #girlswholiftweights
Build yourself. It’s more than lifting weights. The commitment, the dedication, the consistency. It challenges you and build character for becoming the best version of yourself. #gymalcoholic  Don’t wait till next year to take an action. -Happy Monday 🌟 #goodmorning  #sunday  #fitness  #gym  #gymlife  #eatclean  #health  #instagram  #fit  #latepost  #fitgirl  #active  #strong  #healthy  #instagood  #bestoftheday  #instadaily  #bodybuilding  #photooftheday  #photography  #motivation  #sweat  #instalike  #goodvibes  #fitnessmotivation  #fitspo  #fitfam  #aesthetic  #girlswholiftweights