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#HappyMonday OrangeTheory has become my second home over the last couple months. Our members are a huge part of that, and Rick here is one of our regulars here at OTF Naples. He ALWAYS asks for donuts so last week I had to bring him in a little cheat meal ๐Ÿ˜œ๐Ÿ˜‚ After all, hard work always deserves some recognition and maybe a reward from time to time ๐Ÿ‘๐Ÿผ๐Ÿ˜Ž #OTBCoachingย  #AlwaysMovingForward
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#fit #fitness #fitlife #fitnessmotivation #gym #gymmotivation #bodybuilding #diet #mindful #mindfulness #selfimprovement #personaltrainer #personaldevelopment #mindful #yoga #motivation #Nasm #flexible #flexibility #mobility #stability #strength #power #weightloss #weightlosstransformation #weightlossmotivation
#HappyMonday  OrangeTheory has become my second home over the last couple months. Our members are a huge part of that, and Rick here is one of our regulars here at OTF Naples. He ALWAYS asks for donuts so last week I had to bring him in a little cheat meal ๐Ÿ˜œ๐Ÿ˜‚ After all, hard work always deserves some recognition and maybe a reward from time to time ๐Ÿ‘๐Ÿผ๐Ÿ˜Ž #OTBCoaching ย  #AlwaysMovingForward  ___________________________________________ #fit  #fitness  #fitlife  #fitnessmotivation  #gym  #gymmotivation  #bodybuilding  #diet  #mindful  #mindfulness  #selfimprovement  #personaltrainer  #personaldevelopment  #mindful  #yoga  #motivation  #Nasm  #flexible  #flexibility  #mobility  #stability  #strength  #power  #weightloss  #weightlosstransformation  #weightlossmotivation 
Ah yes, Monday, the most hated day of the week. Cue the grumbling here... But, you woke up breathing and itโ€™s the start of a new day, a new week. Use it to your advantage. Successful people donโ€™t complain about what day it is, they just know itโ€™s another chance to conquer. Now GO DO IT!! #motivationmonday #poconosummit #poconosfitness #positivevibes #getoutofyourcomfortzone #nasmcpt #nasm #phoenixathletica #phoenixtribe #makemondayyourbitch #noexcuses #conquerandslay
Ah yes, Monday, the most hated day of the week. Cue the grumbling here... But, you woke up breathing and itโ€™s the start of a new day, a new week. Use it to your advantage. Successful people donโ€™t complain about what day it is, they just know itโ€™s another chance to conquer. Now GO DO IT!! #motivationmonday  #poconosummit  #poconosfitness  #positivevibes  #getoutofyourcomfortzone  #nasmcpt  #nasm  #phoenixathletica  #phoenixtribe  #makemondayyourbitch  #noexcuses  #conquerandslay 
๋ฒ ํŠธ๋‚จ์—์„œ ๋Œ์•„์˜ฌ๋•Œ๋„ ์—ด๊ณตํ–ˆ๋Š”๋ฐ
๋ง‰์ƒ ์˜ค๋‹ˆ๊นŒ ๋„ˆ๋ฌด ํผ์ ธ๋ฒ„๋ ธ๋‹ค.
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#๋ฐ”๋””๋ฉ”์นด๋‹‰ #๋Œ€ํ•œ์˜ˆ๋ฐฉ์šด๋™ํ˜‘ํšŒ 
#๊ตญ์ œ์žฌํ™œ์ฝ”์–ดํ•„๋ผํ…Œ์Šคํ˜‘ํšŒ
#๊ณต๋ถ€ #๊ณต์Šคํƒ€๊ทธ๋žจ
One of my favorite videos of all time ๐Ÿ˜โค survival of the fittest and the smartest 
#Fitness #Boxing #Kickboxing #Charlotte #704 #980 #Goals #Hustle #Grind #Healthy #Life 
#Entrepreneur #Startup #Trainer
#Gratefull #Miami #305 #southflorida
#Titleboxing #ufcgym #ckoboxing #personaltrainers #personaltrainer #ACE #ACSM #ISSA #NASM
She's one the best !!
@ceciliabraekhus 
Congrats on her won this weekend.  The only woman to be 34-0 and too hold all 5 belts at the same time ๐ŸฅŠ๐ŸฅŠ #Fitness #Boxing #Kickboxing #Charlotte #704 #980 #Goals #Hustle #Grind #Healthy #Life 
#Entrepreneur #Startup #Trainer
#Gratefull #Miami #305 #southflorida
#Titleboxing #ufcgym #ckoboxing #personaltrainers #personaltrainer #ACE #ACSM #ISSA #NASM
Let's make this official. 
#the8pack #nasm #certifiedpersonaltrainer #cpt
Chest and Back Day.

Warmup
Treadmill Run - 1 mile at 10 mph

Back
Wide Grip Machine Pulldowns - 4 sets x 8 reps
Seated Machine Rows - 4 sets x 8 reps
Close Grip Cable Pulldowns - 4 sets x 8 reps

Chest
Cable Crossovers -  4 sets x 20 reps
Flat Bench Press - 4 sets x 10 reps
Incline Bench Press - 4 sets x 10 reps

All exercises at 90% 1RM except for crossovers. Try it out. ๐ŸŽฅ@gains_god

#chest #back #workout #monday #gym #grind #pump #runner #motivation #fitness #fit #nasm #hypertrophy #nike #underarmour #garmin
Chest and Back Day. Warmup Treadmill Run - 1 mile at 10 mph Back Wide Grip Machine Pulldowns - 4 sets x 8 reps Seated Machine Rows - 4 sets x 8 reps Close Grip Cable Pulldowns - 4 sets x 8 reps Chest Cable Crossovers - 4 sets x 20 reps Flat Bench Press - 4 sets x 10 reps Incline Bench Press - 4 sets x 10 reps All exercises at 90% 1RM except for crossovers. Try it out. ๐ŸŽฅ@gains_god #chest  #back  #workout  #monday  #gym  #grind  #pump  #runner  #motivation  #fitness  #fit  #nasm  #hypertrophy  #nike  #underarmour  #garmin 
๊ณต๋ถ€ํ•˜๋Š”์„ผํƒ€
๋…ธ๋ ฅํ•˜๋Š”์„ผํƒ€
๊ธ€๋กœ๋ฒŒํ”ผํŠธ๋‹ˆ์Šค

๊ต์œก๋น„์ผ๋ถ€์ง€์›

์ œ๋Œ€๋กœ๋œ ์šด๋™์„
์›ํ•˜์‹ ๋‹ค๋ฉด

ํ”ผ๋„คํ…Œ์Šค ํƒ„ํ˜„์ ์œผ๋กœ

#ํ”ผ๋„คํ…Œ์Šค
#ํ•„๋ผํ…Œ์Šค
#ํ”„๋ผ์ด๋น—ํ”ผํŠธ๋‹ˆ์Šค
#nasm
๊ณต๋ถ€ํ•˜๋Š”์„ผํƒ€ ๋…ธ๋ ฅํ•˜๋Š”์„ผํƒ€ ๊ธ€๋กœ๋ฒŒํ”ผํŠธ๋‹ˆ์Šค ๊ต์œก๋น„์ผ๋ถ€์ง€์› ์ œ๋Œ€๋กœ๋œ ์šด๋™์„ ์›ํ•˜์‹ ๋‹ค๋ฉด ํ”ผ๋„คํ…Œ์Šค ํƒ„ํ˜„์ ์œผ๋กœ #ํ”ผ๋„คํ…Œ์Šค  #ํ•„๋ผํ…Œ์Šค  #ํ”„๋ผ์ด๋น—ํ”ผํŠธ๋‹ˆ์Šค  #nasm 
Happy Monday! Letโ€™s get it! ๐Ÿ’ฏ
Happy Monday! Letโ€™s get it! ๐Ÿ’ฏ
TRX & BOSU upper body and core workout. Maximum calories consumption and core muscles engagement. @goldsgym @goldsgymjordan @amerjayosi #weightloss #fitness #coreworkout #trx #bosu #wls #ces #nasm #experiencechange
Today I was teaching one of the wellness coaches about anti-rotation.

What is anti-rotation? Simply put, anti-rotation is using the outer oblique and the inner oblique on opposite sides of the body to prevent torsion of the spinal column.

So you take this picture for example, we have Derek doing a single-arm kettlebell in a square stance. The kettlebell is in his left hand. His torso will want to rotate clockwise. So whatโ€™s preventing the clockwise rotation? His outer oblique on his right side is contracting to prevent the right shoulder from rising. At the same time, his inner oblique on his left side is preventing his left side from dropping.

Why: Most people get injured doing some time of lift and twist where there shouldnโ€™t be a twist and then they tweak something.

#exos #pillars #acefitness #gainz #nasm #functionalfitness #correctiveexercise #prehab #stability #antirotation #core #abs #obliques #rehab #trunk #pilates #strengthtraining #powerlifting
Today I was teaching one of the wellness coaches about anti-rotation. What is anti-rotation? Simply put, anti-rotation is using the outer oblique and the inner oblique on opposite sides of the body to prevent torsion of the spinal column. So you take this picture for example, we have Derek doing a single-arm kettlebell in a square stance. The kettlebell is in his left hand. His torso will want to rotate clockwise. So whatโ€™s preventing the clockwise rotation? His outer oblique on his right side is contracting to prevent the right shoulder from rising. At the same time, his inner oblique on his left side is preventing his left side from dropping. Why: Most people get injured doing some time of lift and twist where there shouldnโ€™t be a twist and then they tweak something. #exos  #pillars  #acefitness  #gainz  #nasm  #functionalfitness  #correctiveexercise  #prehab  #stability  #antirotation  #core  #abs  #obliques  #rehab  #trunk  #pilates  #strengthtraining  #powerlifting 
Spor salonunda ner hareket doฤŸru yapฤฑldฤฑฤŸฤฑnda fayda saฤŸlayacaktฤฑr. Kendine รงekerken baลŸฤฑn ve omurgan sabit kalmalฤฑ... #correctiveexercise #health #fitness #fit #photography #core #fitnessmodel #stability #krishnamurti #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #active #strong #motivat ion #instagood #determination #lifestyle #diet #getfit #eatclean #exercise #nasm #marmaris #turkiye
Spor salonunda ner hareket doฤŸru yapฤฑldฤฑฤŸฤฑnda fayda saฤŸlayacaktฤฑr. Kendine รงekerken baลŸฤฑn ve omurgan sabit kalmalฤฑ... #correctiveexercise  #health  #fitness  #fit  #photography  #core  #fitnessmodel  #stability  #krishnamurti  #workout  #bodybuilding  #cardio  #gym  #train  #training  #health  #healthy  #instahealth  #active  #strong  #motivat  ion #instagood  #determination  #lifestyle  #diet  #getfit  #eatclean  #exercise  #nasm  #marmaris  #turkiye 
When Days A Dark Friends Are Few.  When you can find out what is your WHY you are then truly living up too your greatest potential and chances are youโ€™ll be experiencing it all without your friends. .
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๐Ÿ“ธ @earthlymood .
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#fit #nasm #fitness #physique #bodygoals #bodybuilding #bodybuildingmotivation #personaltrainer #gymshark #gym #gymlife #leanmuscle #motivated #astetix #chestworkout #chestday #strong #patient
Did a lil maintenance to the garden today, I had to clean out my swirl filter which was filled with fish poo and added some sea kelp and about 1/2 tsp of cleated iron. I ended up planting some bright light swiss chard, winterbor kale and spinach. The tilapia are steady growing and my ph is finally coming down to where I want it. Now, I just gotta sit back and enjoy the fruits of my labor. ๐Ÿค™๐Ÿพ๐ŸŒฑ๐ŸŸ.
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#bodybuilding #bodybuilder #fitness #gym #isymfs #ifbbpro #ifbbprophysique #cardio #ironaddict #muscle #npc #mensphysique #health #motivation #ebonyfitness #athletic #athlete #trainer #nasm #aquaponics #garden #healthy #vegan #veggies #organic
Did a lil maintenance to the garden today, I had to clean out my swirl filter which was filled with fish poo and added some sea kelp and about 1/2 tsp of cleated iron. I ended up planting some bright light swiss chard, winterbor kale and spinach. The tilapia are steady growing and my ph is finally coming down to where I want it. Now, I just gotta sit back and enjoy the fruits of my labor. ๐Ÿค™๐Ÿพ๐ŸŒฑ๐ŸŸ. . . #bodybuilding  #bodybuilder  #fitness  #gym  #isymfs  #ifbbpro  #ifbbprophysique  #cardio  #ironaddict  #muscle  #npc  #mensphysique  #health  #motivation  #ebonyfitness  #athletic  #athlete  #trainer  #nasm  #aquaponics  #garden  #healthy  #vegan  #veggies  #organic 
Come on in and have some fun training with me this week. Get your strength based workouts done having a blast and getting stronger๐Ÿ’ช **Get your first week free!!** Also, founders rates are going quick, so be sure to ask me how to get your locked in pricing today before there long gone ๐Ÿ’จ #metamorfitsis #fitfam #teamfit #atx #nasmcpt #teamtraining #austin #austintx #atxfitness #austinfitness #motivation #gym #training #hiit #circuittraining #nike #gymmotivation #nasm #nasmfns #nasmpes #usaf #usafveteran
Come on in and have some fun training with me this week. Get your strength based workouts done having a blast and getting stronger๐Ÿ’ช **Get your first week free!!** Also, founders rates are going quick, so be sure to ask me how to get your locked in pricing today before there long gone ๐Ÿ’จ #metamorfitsis  #fitfam  #teamfit  #atx  #nasmcpt  #teamtraining  #austin  #austintx  #atxfitness  #austinfitness  #motivation  #gym  #training  #hiit  #circuittraining  #nike  #gymmotivation  #nasm  #nasmfns  #nasmpes  #usaf  #usafveteran 
Announcing my 2 random winners tomorrow for BPI SPORTS supplement give away!! ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ good
luck to everyone who entered! 
#bestsupplements
#bpisports
#giveaway
#fitness#health#fitfam#gym#calisthenics#workout#diet#exercise#weightloss#bulking#motivation#fitthick#npc#ifbb#ifbbbikinipro#womenthatlift#gains#blackfitness#blackwomenfitness#ebonyfitness#bodybuilding#cpt#nasm#requiamonaefitness
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!!
ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค.

NASM CPT 
NASM CES

์ฒดํ˜•๊ต์ •
๋‹ค์ด์–ดํŠธ
๊ทผ๋ ฅ์ฆ๊ฐ€

๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.
๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.

์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค.

#post @lemongyncn
... #diet #๋‹ค์ด์–ดํŠธ #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€ #์šด๋™ํ•˜๋Š”์—ฌ์ž #์šด๋™ํ•˜๋Š”๋‚จ์ž #์ฒญ๋ผ #์ฒญ๋ผ๋ ˆ๋ชฌ์ง #์ฒญ๋ผํ—ฌ์Šค #์ฒญ๋ผpt #์ฒญ๋ผํ”ผํ‹ฐ
#nasm #nasmcpt #nasmces
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!! ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค. NASM CPT NASM CES ์ฒดํ˜•๊ต์ • ๋‹ค์ด์–ดํŠธ ๊ทผ๋ ฅ์ฆ๊ฐ€ ๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค. #post  @lemongyncn ... #diet  #๋‹ค์ด์–ดํŠธ  #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€  #์šด๋™ํ•˜๋Š”์—ฌ์ž  #์šด๋™ํ•˜๋Š”๋‚จ์ž  #์ฒญ๋ผ  #์ฒญ๋ผ๋ ˆ๋ชฌ์ง  #์ฒญ๋ผํ—ฌ์Šค  #์ฒญ๋ผpt  #์ฒญ๋ผํ”ผํ‹ฐ  #nasm  #nasmcpt  #nasmces 
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!!
ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค.

NASM CPT 
NASM CES

์ฒดํ˜•๊ต์ •
๋‹ค์ด์–ดํŠธ
๊ทผ๋ ฅ์ฆ๊ฐ€

๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.
๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.

์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค.

#post @lemongyncn
... #diet #๋‹ค์ด์–ดํŠธ #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€ #์šด๋™ํ•˜๋Š”์—ฌ์ž #์šด๋™ํ•˜๋Š”๋‚จ์ž #์ฒญ๋ผ #์ฒญ๋ผ๋ ˆ๋ชฌ์ง #์ฒญ๋ผํ—ฌ์Šค #์ฒญ๋ผpt #์ฒญ๋ผํ”ผํ‹ฐ
#nasm #nasmcpt #nasmces
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!! ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค. NASM CPT NASM CES ์ฒดํ˜•๊ต์ • ๋‹ค์ด์–ดํŠธ ๊ทผ๋ ฅ์ฆ๊ฐ€ ๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค. #post  @lemongyncn ... #diet  #๋‹ค์ด์–ดํŠธ  #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€  #์šด๋™ํ•˜๋Š”์—ฌ์ž  #์šด๋™ํ•˜๋Š”๋‚จ์ž  #์ฒญ๋ผ  #์ฒญ๋ผ๋ ˆ๋ชฌ์ง  #์ฒญ๋ผํ—ฌ์Šค  #์ฒญ๋ผpt  #์ฒญ๋ผํ”ผํ‹ฐ  #nasm  #nasmcpt  #nasmces 
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!!
ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค.

NASM CPT 
NASM CES

์ฒดํ˜•๊ต์ •
๋‹ค์ด์–ดํŠธ
๊ทผ๋ ฅ์ฆ๊ฐ€

๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.
๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค.

์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค.

#post @lemongyncn
... #diet #๋‹ค์ด์–ดํŠธ #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€ #์šด๋™ํ•˜๋Š”์—ฌ์ž #์šด๋™ํ•˜๋Š”๋‚จ์ž #์ฒญ๋ผ #์ฒญ๋ผ๋ ˆ๋ชฌ์ง #์ฒญ๋ผํ—ฌ์Šค #์ฒญ๋ผpt #์ฒญ๋ผํ”ผํ‹ฐ
#nasm #nasmcpt #nasmces
์ฒญ๋ผ ๋ ˆ๋ชฌ์ง ๋ฆฌ์–ผํ›„๊ธฐ!!! ํšŒ์›๋‹˜๋“ค์ด ์ง์ ‘ ๊ฒฝํ—˜ํ•ด๋ณด๊ณ  ๋Š๊ปด๋ณธ ๋ ˆ๋ชฌ์ง์˜ ํ›„๊ธฐ๋“ค์ž…๋‹ˆ๋‹ค. NASM CPT NASM CES ์ฒดํ˜•๊ต์ • ๋‹ค์ด์–ดํŠธ ๊ทผ๋ ฅ์ฆ๊ฐ€ ๋ ˆ๋ชฌ์ง ์ฒญ๋ผ์  ์„ ์ƒ๋‹˜๋“ค์€ ํšŒ์›๋‹˜๋“ค์˜ ๋ชธ์„ ์œ„ํ•ด ๊พธ์ค€ํ•˜๊ฒŒ ๊ณต๋ถ€ํ•˜๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ๋ฌด์ž‘์ • ๋”ฐ๋ผํ•˜๋Š” ์šด๋™์ด ์•„๋‹Œ ๋ณธ์ธ ์Šค์Šค๋กœ๊ฐ€ ์šด๋™์„ ํ• ์ˆ˜ ์žˆ๋Š” ์ƒํƒœ๋ฅผ ๋งŒ๋“ค์–ด ์ฃผ๋ ค๊ณ  ๋…ธ๋ ฅํ•ฉ๋‹ˆ๋‹ค. ์ฒญ๋ผ ์‹ ๋„์‹œ 5๋‹จ์ง€์— ์œ„์น˜ํ•˜๊ณ  ์žˆ์œผ๋ฉฐ ์˜ค์…”์„œ ๊ธฐ๋ณธ์ ์ธ ์ƒ๋‹ด์„ ํ†ตํ•˜์—ฌ ๋ชธ์ƒํƒœ๋ฅผ ์ฑ„ํฌ ๋ฐ›์•„๋ณด์‹œ๊ธธ๋ฐ”๋ž๋‹ˆ๋‹ค. #post  @lemongyncn ... #diet  #๋‹ค์ด์–ดํŠธ  #๋‹ค์ด์–ดํŠธ์ฑŒ๋ฆฐ์ง€  #์šด๋™ํ•˜๋Š”์—ฌ์ž  #์šด๋™ํ•˜๋Š”๋‚จ์ž  #์ฒญ๋ผ  #์ฒญ๋ผ๋ ˆ๋ชฌ์ง  #์ฒญ๋ผํ—ฌ์Šค  #์ฒญ๋ผpt  #์ฒญ๋ผํ”ผํ‹ฐ  #nasm  #nasmcpt  #nasmces 
4got tew post this one last week...but better late than never! ๐Ÿ’ช๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿพ #mullymanworkoutplan 
#gymstoneathletic #printpack #personaltrainer #workout #gym #fitness #exercise #groupfitness #nasm #fitnesscoach #sweat #detox #stretch #healthiswealth #insanity #run #vegan #allornothing #atlanta #atlantafitness #bmore2atl
Quick clips from Saturdayโ€™s class! Great work, everyone ๐Ÿ’ช๐Ÿพ๐Ÿ†
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Looking for a new gym? Come to @greater_fitness_daytona where we have no enrollment, 24/7 access, plus no contracts! Drop rates for my classes are only $3, too
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Need a bit more help? I am currently running a special on my in person training sessions ๐Ÿ’ฅ This is perfect for anyone wanting help inside the gym, inside the kitchen because it includes in person sessions, online, and nutrition set up ๐Ÿ’ฏ Message now because the special ends July 31
Quick clips from Saturdayโ€™s class! Great work, everyone ๐Ÿ’ช๐Ÿพ๐Ÿ† ____________ Looking for a new gym? Come to @greater_fitness_daytona where we have no enrollment, 24/7 access, plus no contracts! Drop rates for my classes are only $3, too ____________ Need a bit more help? I am currently running a special on my in person training sessions ๐Ÿ’ฅ This is perfect for anyone wanting help inside the gym, inside the kitchen because it includes in person sessions, online, and nutrition set up ๐Ÿ’ฏ Message now because the special ends July 31
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7/21 ~ 8/11 70kg๐Ÿ’ช short-term goal
7/23 ~ nasm cpt๐Ÿ™†โ€โ™‚๏ธ long-term goal
* 7/21 ~ 8/11 70kg๐Ÿ’ช short-term goal 7/23 ~ nasm cpt๐Ÿ™†โ€โ™‚๏ธ long-term goal
Speed, agility, strength and conditioning! This camp was filled with tools to help the kids get stronger, faster and build a solid foundation! #strongkids #strongforlife @millvalleyrecreation
Speed, agility, strength and conditioning! This camp was filled with tools to help the kids get stronger, faster and build a solid foundation! #strongkids  #strongforlife  @millvalleyrecreation
What a fun week! My Teen Strength and Conditioning summer Camp was a hit! A full camp with amazing kids, what could be better! ๐Ÿ’ช
What a fun week! My Teen Strength and Conditioning summer Camp was a hit! A full camp with amazing kids, what could be better! ๐Ÿ’ช
I am officially a Certified Personal Trainer!! I am so excited to start my journey as a trainer to help people feel good about themselves and be healthy!! ๐Ÿ‹๏ธโ€โ™€๏ธ-----------------โ™ฅ๏ธ----------------๐Ÿ‹๏ธโ€โ™€๏ธ
#wootwoot #nasm #cpt #adventure #a7x <3 #professional #loveyourself #neverstop #IAmACPT
I am officially a Certified Personal Trainer!! I am so excited to start my journey as a trainer to help people feel good about themselves and be healthy!! ๐Ÿ‹๏ธโ€โ™€๏ธ-----------------โ™ฅ๏ธ----------------๐Ÿ‹๏ธโ€โ™€๏ธ #wootwoot  #nasm  #cpt  #adventure  #a7x  <3 #professional  #loveyourself  #neverstop  #IAmACPT 
Donโ€™t let your past experiences, or the stories you tell yourself, or the stupid things people say around you extinguish your fire. Instead use all those things to fan your flame and make you brighter. ๐Ÿ”ฅ #katiekeepsitreal
Donโ€™t let your past experiences, or the stories you tell yourself, or the stupid things people say around you extinguish your fire. Instead use all those things to fan your flame and make you brighter. ๐Ÿ”ฅ #katiekeepsitreal 
I only got up to eat more food so I have energy to sleep. #duh #restday #cheatday #cheatlife #teamnolife
You'll never have to question if I'm comfortable with you.. you'll just know. Stretching is so important and this one will killl your hamstrings in the best way possible. Just do it.โœ”๏ธ
You'll never have to question if I'm comfortable with you.. you'll just know. Stretching is so important and this one will killl your hamstrings in the best way possible. Just do it.โœ”๏ธ
Got out and enjoyed the day getting great shots... #legendary #mindset #lifestyle #mauijim #vqfit #bodybyo #nasm #melanin #fitness #cali #canon #photography
With just a little encouragement, you can conquer anything! This sweet pup trying to conquer the bosu ball during โ€˜Begging for Beginnersโ€™! #k9fitclub #k9fitclubsaintpeters #workoutwithyourdog #changinglivesonedogatatime #fitpaws #avma #ace #nasm #bothendsoftheleash #betteryoubetterdogbetterlife  #dontsitgetfit #exerciseisbetterwithfriends #fitnesspal #getanewleashonlife #healthy #love #fitnessmotivation
Never let the fire ๐Ÿ”ฅ die inside of you.
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Never let your spirit be crushed.๐Ÿ’ช๐Ÿผ
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You are beautiful and strong.๐Ÿ‘‘
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Remember that. ๐Ÿค˜๐Ÿผ
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#iamstrong #strongwomen #beautiful #gymmotivation #selflove #nevergiveup #onedaystronger #selfmade #girlsthatlift #personaltrainer #nasm #iwillnotbreak #savage #heartofgold #beautyandbeast #selfworth #iliftbro #musclesaresexy #strongwomanintimidateboysandexcitemen
Sunday Fun-Day! ๐Ÿ’ช๐Ÿผ
Sunday Fun-Day! ๐Ÿ’ช๐Ÿผ
โ€œI think goals should never be easy. They should force you to work, even if they are uncomfortable at the time.โ€ Iโ€™ve had lots of people ask me when Iโ€™m competing again and it gets me pumped up. Ill be back in the spring ๐Ÿ˜ˆ๐Ÿ˜ˆ๐Ÿ˜ˆ
Back to the grind and super excited after a few weeks of taking it easy.

Eat. Sleep. Train. Repeat โœŒ๐Ÿป #deload#downtime#rest#figurecompetitor #bodybuilder #bodybuilding #traininsane #trainharder#fitspo #nasm#gainseason#offseason#workharder#beastmode#exxcelfitness#improvementseason #chickswholift #fortitudetraining #pivotalfitness
โ€œI think goals should never be easy. They should force you to work, even if they are uncomfortable at the time.โ€ Iโ€™ve had lots of people ask me when Iโ€™m competing again and it gets me pumped up. Ill be back in the spring ๐Ÿ˜ˆ๐Ÿ˜ˆ๐Ÿ˜ˆ Back to the grind and super excited after a few weeks of taking it easy. Eat. Sleep. Train. Repeat โœŒ๐Ÿป #deload #downtime #rest #figurecompetitor  #bodybuilder  #bodybuilding  #traininsane  #trainharder #fitspo  #nasm #gainseason #offseason #workharder #beastmode #exxcelfitness #improvementseason  #chickswholift  #fortitudetraining  #pivotalfitness 
Don't wait for Monday, your future starts today. Get active, get fit, get results. Primal Health Club, your online fitness coach. #nasm#nasmcpt#fitnesslife#healthylifestyle#fitnessmotivation
f r e eโ€ข Free yourself from fear. Break the chains of caring about what others think or say about you. 
Learning to embrace the person I am unapologetically has been the greatest lesson I have learned. And it could be yours too!
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Know this is true: Your true purpose, your true colors, they shine through it all๐ŸŒž
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So stop. Enjoy the scenery. And be YOU. The amazingly, authentic, GREATEST version of you there is!

#InspireDaily #Alaska #NASM #Fitness #Inspo @siamusic
f r e eโ€ข Free yourself from fear. Break the chains of caring about what others think or say about you. Learning to embrace the person I am unapologetically has been the greatest lesson I have learned. And it could be yours too! . . Know this is true: Your true purpose, your true colors, they shine through it all๐ŸŒž . . So stop. Enjoy the scenery. And be YOU. The amazingly, authentic, GREATEST version of you there is! #InspireDaily  #Alaska  #NASM  #Fitness  #Inspo  @siamusic
๐Ÿ˜‚๐Ÿ˜‚ Deuces โœŒ๐Ÿฝ๐Ÿฆ #humor
๐Ÿ˜‚๐Ÿ˜‚ Deuces โœŒ๐Ÿฝ๐Ÿฆ #humor 
Dis photo is the only proof that I survived my workout today โœŒ๐Ÿผ I told myself last night that today would be a rest day buttt ๐Ÿ™ˆ I didnโ€™t lift but I did get my blood pumping with 40 mins on the heavy bag and 20 mins of ladder drills...OUTSIDE in 80 degree heat ๐Ÿ˜† Juryโ€™s still out on if my face is red from my workout or sunburn! Happy Sunday โ˜€๏ธ
Dis photo is the only proof that I survived my workout today โœŒ๐Ÿผ I told myself last night that today would be a rest day buttt ๐Ÿ™ˆ I didnโ€™t lift but I did get my blood pumping with 40 mins on the heavy bag and 20 mins of ladder drills...OUTSIDE in 80 degree heat ๐Ÿ˜† Juryโ€™s still out on if my face is red from my workout or sunburn! Happy Sunday โ˜€๏ธ
2 hours left to vote!!!! We have until 11pm eastern time  for that #1 spot to make it to the semi finals let's keep that eye on the prize to donate $10,000 to El Camino High School & $10,000 to AAU @mshealthandfitness 
https://mshealthandfitness.com/2018/megan-johnson-mccullough

Every BODY's Fit 7602016784 www.everybodysfitoceanside.com 
#everybodysfit #mastertrainer #AAU #ICN #IDEA #AFAA #MensHealth #WomensHealth #NASM #coach #PersonalTrainer #trainer #groupexercise #naturalbodybuilding #nobodyshame #wellnesscoach #health #FITlife #FITMeals #pug #puglife #SteveNash #groupexercise #Whstrong
2 hours left to vote!!!! We have until 11pm eastern time for that #1  spot to make it to the semi finals let's keep that eye on the prize to donate $10,000 to El Camino High School & $10,000 to AAU @mshealthandfitness https://mshealthandfitness.com/2018/megan-johnson-mccullough Every BODY's Fit 7602016784 www.everybodysfitoceanside.com #everybodysfit  #mastertrainer  #AAU  #ICN  #IDEA  #AFAA  #MensHealth  #WomensHealth  #NASM  #coach  #PersonalTrainer  #trainer  #groupexercise  #naturalbodybuilding  #nobodyshame  #wellnesscoach  #health  #FITlife  #FITMeals  #pug  #puglife  #SteveNash  #groupexercise  #Whstrong 
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€!
Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training!  August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot!  Email:justbreatheaerials@gmail.com 
or call 561-436-5529
#antigravityyoga #aerial #aerialyoga #training #christopherharrison #licensedtrainer #NASM #AFAA #antigravityfundamentals #nationalacademyofsportsandmedicine #teaching #suspensionfitness #treasurecoast #health #wellbeing #inversions #inversionjunkie #upsidedown #healthbenefits #strenghttraining
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€! Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training! August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot! Email:justbreatheaerials@gmail.com or call 561-436-5529 #antigravityyoga  #aerial  #aerialyoga  #training  #christopherharrison  #licensedtrainer  #NASM  #AFAA  #antigravityfundamentals  #nationalacademyofsportsandmedicine  #teaching  #suspensionfitness  #treasurecoast  #health  #wellbeing  #inversions  #inversionjunkie  #upsidedown  #healthbenefits  #strenghttraining 
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€!
Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training!  August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot!  Email:justbreatheaerials@gmail.com 
or call 561-436-5529
#antigravityyoga #aerial #aerialyoga #training #christopherharrison #licensedtrainer #NASM #AFAA #antigravityfundamentals #nationalacademyofsportsandmedicine #teaching #suspensionfitness #treasurecoast #health #wellbeing #inversions #inversionjunkie #upsidedown #healthbenefits #strenghttraining
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€! Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training! August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot! Email:justbreatheaerials@gmail.com or call 561-436-5529 #antigravityyoga  #aerial  #aerialyoga  #training  #christopherharrison  #licensedtrainer  #NASM  #AFAA  #antigravityfundamentals  #nationalacademyofsportsandmedicine  #teaching  #suspensionfitness  #treasurecoast  #health  #wellbeing  #inversions  #inversionjunkie  #upsidedown  #healthbenefits  #strenghttraining 
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€!
Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training!  August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot!  Email:justbreatheaerials@gmail.com 
or call 561-436-5529
#antigravityyoga #aerial #aerialyoga #training #christopherharrison #licensedtrainer #NASM #AFAA #antigravityfundamentals #nationalacademyofsportsandmedicine #teaching #suspensionfitness #treasurecoast #health #wellbeing #inversions #inversionjunkie #upsidedown #healthbenefits #strenghttraining
If you've always wanted to become a licensed antigravity instructor, now is your chance๐Ÿ˜€! Just Breathe Aerials is holding an Antigravity Fundamentals 1&2 Instructor Training! August 2-August 5 with Studio Zero Gโ€™s Melissa Gorham!!! Contact us today to reserve your spot! Email:justbreatheaerials@gmail.com or call 561-436-5529 #antigravityyoga  #aerial  #aerialyoga  #training  #christopherharrison  #licensedtrainer  #NASM  #AFAA  #antigravityfundamentals  #nationalacademyofsportsandmedicine  #teaching  #suspensionfitness  #treasurecoast  #health  #wellbeing  #inversions  #inversionjunkie  #upsidedown  #healthbenefits  #strenghttraining 
HEY GUYS! BIG NEWS! ๐Ÿ˜†
We are doing a 30 day challenge group that starts on July 30th. This is an accountability health and wellness group ran by us, two certified personal trainers with a desire to help you on your health journey! ๐Ÿ’ช๐Ÿฝ
This has been a long time coming and we canโ€™t wait to start! Are you ready to start your health and fitness goals today?! Then message ๐Ÿ’Œor comment down below ๐Ÿ‘‡๐Ÿฝfor more details.
#healthylifestyle #vegans #challengegroup #healthandfitness #jointhechallenge #summerchallenge #accountability #plantbasedcousins #vegan #plantbased #personaltrainer #nasmcertified #nasm #30daychallenge
HEY GUYS! BIG NEWS! ๐Ÿ˜† We are doing a 30 day challenge group that starts on July 30th. This is an accountability health and wellness group ran by us, two certified personal trainers with a desire to help you on your health journey! ๐Ÿ’ช๐Ÿฝ This has been a long time coming and we canโ€™t wait to start! Are you ready to start your health and fitness goals today?! Then message ๐Ÿ’Œor comment down below ๐Ÿ‘‡๐Ÿฝfor more details. #healthylifestyle  #vegans  #challengegroup  #healthandfitness  #jointhechallenge  #summerchallenge  #accountability  #plantbasedcousins  #vegan  #plantbased  #personaltrainer  #nasmcertified  #nasm  #30daychallenge 
Happy birthday to my swim preggers twin  @ellielandsmanmccune ๐ŸŠ๐Ÿฝโ€โ™‚๏ธ ๐ŸŠ! Great times at the USF pool when we waddled our baby bumps until the day we gave birth to our crazy monkeys ๐Ÿต๐Ÿต #fitmoms #transformation #preggers #swimming #gotlotsofstares
Happy birthday to my swim preggers twin @ellielandsmanmccune ๐ŸŠ๐Ÿฝโ€โ™‚๏ธ ๐ŸŠ! Great times at the USF pool when we waddled our baby bumps until the day we gave birth to our crazy monkeys ๐Ÿต๐Ÿต #fitmoms  #transformation  #preggers  #swimming  #gotlotsofstares 
โ€œIf it ainโ€™t bout blessins โ€” I canโ€™t even address itโ€ 
#Blackthighsmatter #Posterchild #bossbabe
ะกะฐะผะพะต ะฟั€ะธัั‚ะฝะพะต ะฒ ั€ะฐะฑะพั‚ะต ั‚ั€ะตะฝะตั€ะฐ - ะฟะพะปัƒั‡ะฐั‚ัŒ ะฒะพั‚ ั‚ะฐะบะธะต ั„ะพั‚ะพ ะบะปะธะตะฝั‚ะพะฒ! @arkova ั‚ั‹ ะผะพะปะพะดะตั†, ัะฟะฐัะธะฑะพ ะทะฐ ะดะพะฒะตั€ะธะต, ะฝะต ั€ะฐััะปะฐะฑะปัะนัั, ัƒะฒะธะดะธะผัั ะฒ ะทะฐะปะต! ะ ะตะทัƒะปัŒั‚ะฐั‚ ะฝะฐ ั„ะพั‚ะพ ะดะพัั‚ะธะณะฝัƒั‚ ะทะฐ 1 ะผะตััั†.
ะกะฐะผะพะต ะฟั€ะธัั‚ะฝะพะต ะฒ ั€ะฐะฑะพั‚ะต ั‚ั€ะตะฝะตั€ะฐ - ะฟะพะปัƒั‡ะฐั‚ัŒ ะฒะพั‚ ั‚ะฐะบะธะต ั„ะพั‚ะพ ะบะปะธะตะฝั‚ะพะฒ! @arkova ั‚ั‹ ะผะพะปะพะดะตั†, ัะฟะฐัะธะฑะพ ะทะฐ ะดะพะฒะตั€ะธะต, ะฝะต ั€ะฐััะปะฐะฑะปัะนัั, ัƒะฒะธะดะธะผัั ะฒ ะทะฐะปะต! ะ ะตะทัƒะปัŒั‚ะฐั‚ ะฝะฐ ั„ะพั‚ะพ ะดะพัั‚ะธะณะฝัƒั‚ ะทะฐ 1 ะผะตััั†.