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I’m still sore from this weights workout from yesterday. I used the weight set, medicine ball, and kettle bells. Also used the inflatable ball for core work and pushups. Ouch. Looking forward to building more definition in my arms and lower body. #DOMS #runchat #liftthatshit #girlswholift #weightlifting #garminfitness #garminconnect #weightliftingwomen #liftheavyshit #liftrunrepeat #runliftrepeat #runnerswholift #runliftsweatrepeat
Saturday night gym dates ❤

#tiuteam #tiuholidayhustle #runnerswholift #girlswholift
Project Move OCR competition was an awesome experience with some amazing athletes and coaches! @projectmoveco #ocr #ocrathlete #ocraddict #ocrtraining #spartantraining #toughmuddertraining #hiit #hiitworkout #runnerswholift #putinwork #training #functionaltraining #trainhardraceeasy #spartanagegroup #trainingday #spartan #trainharderthanme #olympus #tattoo
Fun time this morning running the Ugly Sweater 5k. Placed first in my AG so I got cool swag 🥇🏃‍♀️. Thank you to the local businesses that support fundraising events for local track clubs @idahorunningcompany @williamson_vineyards 
#uglysweater5k #holidayraces
Fun time this morning running the Ugly Sweater 5k. Placed first in my AG so I got cool swag 🥇🏃‍♀️. Thank you to the local businesses that support fundraising events for local track clubs @idahorunningcompany @williamson_vineyards #uglysweater5k  #holidayraces 
Taking it back to a much snowier day ❄️ and the start of a slow walk enjoying the scenery 🌲 wish all the rain we’re getting today was snow instead! Mentally ready to be back to running 🏃🏼‍♀️ physically...feeling a bit wiped after an hour long fast paced walk 🚶🏼‍♀️ as much as I want to run, I know I’ve gotta let my body heal! Hope everyone has a great Saturday💓
Taking it back to a much snowier day ❄️ and the start of a slow walk enjoying the scenery 🌲 wish all the rain we’re getting today was snow instead! Mentally ready to be back to running 🏃🏼‍♀️ physically...feeling a bit wiped after an hour long fast paced walk 🚶🏼‍♀️ as much as I want to run, I know I’ve gotta let my body heal! Hope everyone has a great Saturday💓
💪🏼 Back and Biceps workout 💪🏼 100% used to be afraid to train these muscles because I fell into the trap of thinking that if I as a woman lifted more than once, my body would become manly. WRONG. It’s strong and sexy to have upper body strength! Ladies, it also helps to sculpt that hourglass figure we’re constantly seeking. Don’t be afraid to lift upper body!! Try a few of these for some limp noodle arms:
1️⃣ Assisted pull ups (working on my unassisted pull up game, gonna be a while!!)
2️⃣ DB rows 10x each side
3️⃣ DB flys (really focus on squeezing your back muscles)
4️⃣ Bicep curls
5️⃣ Cable curls
💪🏼 Back and Biceps workout 💪🏼 100% used to be afraid to train these muscles because I fell into the trap of thinking that if I as a woman lifted more than once, my body would become manly. WRONG. It’s strong and sexy to have upper body strength! Ladies, it also helps to sculpt that hourglass figure we’re constantly seeking. Don’t be afraid to lift upper body!! Try a few of these for some limp noodle arms: 1️⃣ Assisted pull ups (working on my unassisted pull up game, gonna be a while!!) 2️⃣ DB rows 10x each side 3️⃣ DB flys (really focus on squeezing your back muscles) 4️⃣ Bicep curls 5️⃣ Cable curls
I’d rather run but I know that #strengthtraining makes me a stronger runner, so I suck it up and do it. #fwtfl #skirtsports #skirtsportsambassador #skirtsportsweightlifting #suckitupbuttercup #tempertantrum #womenwhomove #womenwholift #fitafter40 #runnerswholift
DAY 1/15 at home tabata workout!
I purposely chose tricep pushups for day 1 because I suck at them and haaaate them... but want to get better! Set a tabata timer (20 sec. work, 10 sec. rest) and complete eight rounds. Just 4 minutes of your day! 
Want all 15 days?? Comment your most used emoji below! (top left) Mine: 😂
DAY 1/15 at home tabata workout! I purposely chose tricep pushups for day 1 because I suck at them and haaaate them... but want to get better! Set a tabata timer (20 sec. work, 10 sec. rest) and complete eight rounds. Just 4 minutes of your day! Want all 15 days?? Comment your most used emoji below! (top left) Mine: 😂
Day 15: Finished a fantastic strength circuit with 3 sets of 10 of pull-ups. Luckily the kids discovered some long lost toys and played fairly well together. Pro tip: prep snacks and fill water bottles prior to the workout. .
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@pullups.every.day.challenge #strengthtraining #runnerswholift #rehab #injuredrunner #momswholift #momlife
I’m very proud of this woman. @abrausen is one of the runners who I coach. When she first started eccentric pull-ups, she could not control her body weight and now look at that slow controlled motion! Second, I’ve got a thing for strict pull-ups so when I see Amy lower all the way to straight arms, I’m a proud coach. As women, if we want to prove our pull-up strength, make them strict and allow no bend in those elbows (unless injured)! Next time I post about Amy, it will be to let you all know she’s mastered her first strict pull-up. 😉
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#strengthtraining #strength #strongmom #inspiringwomen #bodyweighttraining #pullupseveryday #pullupsfordays #runnerswholift #crossfit
I’m very proud of this woman. @abrausen is one of the runners who I coach. When she first started eccentric pull-ups, she could not control her body weight and now look at that slow controlled motion! Second, I’ve got a thing for strict pull-ups so when I see Amy lower all the way to straight arms, I’m a proud coach. As women, if we want to prove our pull-up strength, make them strict and allow no bend in those elbows (unless injured)! Next time I post about Amy, it will be to let you all know she’s mastered her first strict pull-up. 😉 . . . #strengthtraining  #strength  #strongmom  #inspiringwomen  #bodyweighttraining  #pullupseveryday  #pullupsfordays  #runnerswholift  #crossfit 
🔥Full Body Workout 🔥GIVEAWAY + #tightertogether preview
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This is a timed circuit 50 second of work, 10 seconds of transition. Repeat 4x. I just set my phone’s stop watch and let it run ⏱
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Circuit 1 (4x)
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1️⃣ Alternating Reverse Lunges w/ overhead weight
2️⃣ Burpee to Upright Row
3️⃣ Sumo Squat to Upright Row
4️⃣ Exercise Ball Ab Roll-Outs
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I’ll just tell you, that’s part of a full body workout you will see during the challenge and it’s 16 minutes of hard work— every Tighter Together Challenge has completely new and unique workouts!
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✋🏽WARNING: Don’t say “I can’t do that....” 🚫 Replace that with, “I WILL modify and DO that.” #tightertogether
. ‼️To Enter for the @hopefitnessgear BANDS (3 winners)‼️
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1. “Like” and “Save” the post (I do check 😉)
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2. Comment whether you’ll be completing workouts at a GYM or at HOME 👇🏼
🔥Full Body Workout 🔥GIVEAWAY + #tightertogether  preview . This is a timed circuit 50 second of work, 10 seconds of transition. Repeat 4x. I just set my phone’s stop watch and let it run ⏱ . Circuit 1 (4x) . 1️⃣ Alternating Reverse Lunges w/ overhead weight 2️⃣ Burpee to Upright Row 3️⃣ Sumo Squat to Upright Row 4️⃣ Exercise Ball Ab Roll-Outs . I’ll just tell you, that’s part of a full body workout you will see during the challenge and it’s 16 minutes of hard work— every Tighter Together Challenge has completely new and unique workouts! . ✋🏽WARNING: Don’t say “I can’t do that....” 🚫 Replace that with, “I WILL modify and DO that.” #tightertogether  . ‼️To Enter for the @hopefitnessgear BANDS (3 winners)‼️ . 1. “Like” and “Save” the post (I do check 😉) . 2. Comment whether you’ll be completing workouts at a GYM or at HOME 👇🏼
@streets101nyc x @bodyspacenyc 
Strength workout with @alicia_jamison985 at Body Space Fitness. 
Taking care of all aspects of running... including strength. Thanks to @kelvingary and his crew
@streets101nyc x @bodyspacenyc Strength workout with @alicia_jamison985 at Body Space Fitness. Taking care of all aspects of running... including strength. Thanks to @kelvingary and his crew
Some days, happiness is getting to the box on a dreary rainy day and getting it done 💪🏽 Today’s workout was awesome(swipe ➡️) Fun and fast paced! Get in, get it in, sweat it out and get out! In other words, 💥Bam💥Bam💥Bam💥Bliss✨✨✨. Fun day planned today so hoping the rain clears up soon. Happy Saturday y’all!
Some days, happiness is getting to the box on a dreary rainy day and getting it done 💪🏽 Today’s workout was awesome(swipe ➡️) Fun and fast paced! Get in, get it in, sweat it out and get out! In other words, 💥Bam💥Bam💥Bam💥Bliss✨✨✨. Fun day planned today so hoping the rain clears up soon. Happy Saturday y’all!
🌟1000 miles🌟 
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1000.2/1000
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With my 8 mile long run today, I hit my 1000 mile goal for 2018.
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When I set this goal I was a new runner. I didn’t know if I could do it or not; this was my “shoot for the moon” goal. 
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I’ve run through all seasons - snow, rain, wind, heat and stifling humidity.
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I’ve run when I’m happy, when I’m sad, when I’m angry, and when I’m anxious. I always feel better after a run.
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I’ve gotten stronger both mentally and physically. 
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I upped my weekly miles this summer to take advantage of the good weather and when I started getting burnt out this fall, I cut back. I’m learning to find the fine line between pushing myself and overdoing it.
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I’ve run an 4 miles race, an 8k, 3 10ks, a 10 miler, a 20k and a half marathon. 
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Running has taught me that I am capable of more than I give myself credit for and this has helped me in all aspects of my life. It has given me dozens of new friends and amazing running partners. I would not have made it here without many of them.
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I’m not stopping now. I’ve got another 25 or 30 miles in me. 
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I can’t wait to see what 2019 has in store
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#keepshowingup #beatyesterday #disciplineisgreaterthanmotivation #trainingtobeabadass #voluntaryhardship #winterrunning #runnerswholift #running #runnersofinstagram #runningisbetterwithfriends #runningismytherapy #midwest #kenosha #wisconsin #kenosharunningclub #bestrunningclubintheUS #lakemichiganismybackyard #1000milesin2018  #lchf #althlete #lowcarbrunner #fitfam #igfam #persistencenotperfection
🌟1000 miles🌟 ## 1000.2/1000 ## With my 8 mile long run today, I hit my 1000 mile goal for 2018. ## When I set this goal I was a new runner. I didn’t know if I could do it or not; this was my “shoot for the moon” goal. ## I’ve run through all seasons - snow, rain, wind, heat and stifling humidity. ## I’ve run when I’m happy, when I’m sad, when I’m angry, and when I’m anxious. I always feel better after a run. ## I’ve gotten stronger both mentally and physically. ## I upped my weekly miles this summer to take advantage of the good weather and when I started getting burnt out this fall, I cut back. I’m learning to find the fine line between pushing myself and overdoing it. ## I’ve run an 4 miles race, an 8k, 3 10ks, a 10 miler, a 20k and a half marathon. ## Running has taught me that I am capable of more than I give myself credit for and this has helped me in all aspects of my life. It has given me dozens of new friends and amazing running partners. I would not have made it here without many of them. ## I’m not stopping now. I’ve got another 25 or 30 miles in me. ## I can’t wait to see what 2019 has in store ## #keepshowingup  #beatyesterday  #disciplineisgreaterthanmotivation  #trainingtobeabadass  #voluntaryhardship  #winterrunning  #runnerswholift  #running  #runnersofinstagram  #runningisbetterwithfriends  #runningismytherapy  #midwest  #kenosha  #wisconsin  #kenosharunningclub  #bestrunningclubintheUS  #lakemichiganismybackyard  #1000milesin2018  #lchf  #althlete  #lowcarbrunner  #fitfam  #igfam  #persistencenotperfection 
❤️4 MILES FARM-FRESH FUN❤️😂SWIPE👉👉 😍Don’t cha just love a boomerang😂
✅ YEP, this is my barn. I live on 5 acres with a personal petting zoo!! 🐎 🐑 🐐 🐖 🦆 🐓 🐕 🐈 .
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🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️
#fitover40 #fit_over_40 #running #runitfast  #runforfun #runhappy #runningmotivation #runnerswholift #veganbodybuilding #runningforlife #fitnessjourney #trailrun #trailrunning #calesthenics #crosscountry #track #runnerscommunity #xc #runnersofinstagram #runner #ultrarunner #Bodybuilding #Weightlifting #Aesthetics #Muscles #VeganFitness #VeganFit  #VeganAthlete #farmlife #farmfit
❤️4 MILES FARM-FRESH FUN❤️😂SWIPE👉👉 😍Don’t cha just love a boomerang😂 ✅ YEP, this is my barn. I live on 5 acres with a personal petting zoo!! 🐎 🐑 🐐 🐖 🦆 🐓 🐕 🐈 . . . 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ #fitover40  #fit_over_40  #running  #runitfast  #runforfun  #runhappy  #runningmotivation  #runnerswholift  #veganbodybuilding  #runningforlife  #fitnessjourney  #trailrun  #trailrunning  #calesthenics  #crosscountry  #track  #runnerscommunity  #xc  #runnersofinstagram  #runner  #ultrarunner  #Bodybuilding  #Weightlifting  #Aesthetics  #Muscles  #VeganFitness  #VeganFit  #VeganAthlete  #farmlife  #farmfit 
Seven weeks of consistency! I’ve lifted 4-5 days a week for almost two months, am I ripped now? Well, no. But *all my jeans fit comfortably *I see definition in my arms while brushing my teeth *running fast is easier *my diet hasn’t been clean yet I haven’t gained weight *my mood is better *the gym feels more like a habit vs a chore. Notice the little changes, don’t give up! Huge shoutout to @runs_and_renos for being my accountability buddy! 🕶 Merry Flocking Christmas @goodr .
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#workaddicts #dowork #hardwork #runnerswholift #selfiesaturday #gymlife #girlswholift #getfit #fitfam #accountability #consistencyiskey #goodr #nlaforher #summerbodyloading #halfmarathontraining
Seven weeks of consistency! I’ve lifted 4-5 days a week for almost two months, am I ripped now? Well, no. But *all my jeans fit comfortably *I see definition in my arms while brushing my teeth *running fast is easier *my diet hasn’t been clean yet I haven’t gained weight *my mood is better *the gym feels more like a habit vs a chore. Notice the little changes, don’t give up! Huge shoutout to @runs_and_renos for being my accountability buddy! 🕶 Merry Flocking Christmas @goodr . . . . . . #workaddicts  #dowork  #hardwork  #runnerswholift  #selfiesaturday  #gymlife  #girlswholift  #getfit  #fitfam  #accountability  #consistencyiskey  #goodr  #nlaforher  #summerbodyloading  #halfmarathontraining 
It’s that time of year when people get sick. Don’t get stuck at home instead of doing the things you want. No matter what your fitness level, a good multivitamin will help you maintain your daily health. I choose Micro Factor from @1stphorm You can check it out in the link on my bio. You can also get free shipping with that link.
It’s that time of year when people get sick. Don’t get stuck at home instead of doing the things you want. No matter what your fitness level, a good multivitamin will help you maintain your daily health. I choose Micro Factor from @1stphorm You can check it out in the link on my bio. You can also get free shipping with that link.
No joke...so crazy sore from legs two days ago that I could barely get out of bed this morning. But I finally managed to get moving and get a little run of 3.5 miles in. BARELY 😂🤣 and a bicep/ tricep lift. 
Saturday is usually my rest day but I feel like I've had practically a rest month so it wasn't necessary. 
DB curls 4 x 12
Bench dips 4 x 15
Hammer curls 4 x 12
Tricep shoulder taps 3 x 10
Reverse grip DB curls 4 x 12
Tricep press 4 x 15
For a quick lift like this to he effective, it needs to be heavy enough that your last rep is almost impossible. 
Happy Saturday yall 😘😘 #runner #runnerscommunity #runnersofinstagram #runnerslife #runbeforethesun #wakeupandrun #morningworkout #runforcoffee #goals #workhard #runstrong #runhappy #womensrunningcommunity #womensrunning #inspiringwomenrunners #mileswithsmiles #3.5miles #runlove #instarunner #behealthy #behappy  #strongnotskinny #run #lift #biceps #triceps #runnerswholift
No joke...so crazy sore from legs two days ago that I could barely get out of bed this morning. But I finally managed to get moving and get a little run of 3.5 miles in. BARELY 😂🤣 and a bicep/ tricep lift. Saturday is usually my rest day but I feel like I've had practically a rest month so it wasn't necessary. DB curls 4 x 12 Bench dips 4 x 15 Hammer curls 4 x 12 Tricep shoulder taps 3 x 10 Reverse grip DB curls 4 x 12 Tricep press 4 x 15 For a quick lift like this to he effective, it needs to be heavy enough that your last rep is almost impossible. Happy Saturday yall 😘😘 #runner  #runnerscommunity  #runnersofinstagram  #runnerslife  #runbeforethesun  #wakeupandrun  #morningworkout  #runforcoffee  #goals  #workhard  #runstrong  #runhappy  #womensrunningcommunity  #womensrunning  #inspiringwomenrunners  #mileswithsmiles  #3 .5miles #runlove  #instarunner  #behealthy  #behappy  #strongnotskinny  #run  #lift  #biceps  #triceps  #runnerswholift 
“I’m in love! I’m in love! And I don’t care who knows it!”~Buddy the Elf 💁‍♀️.
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45 min pop ride with the Queen of Peloton @robinnyc and 10 minute core work with @emmalovewell ✅✅. .
Best part was I able to just roll out of bed and KILL IT (after I had lemon water and celery juice of course #duh). .  HAPPY SATURDAY SWEAT Y’all!! I’m off to pedi land! Time to #nursegrind .
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#injuredrunner #runnerswhoyoga #runnerswhocycle 
#runnersofinstagram #runningmotivation #womensrunningcommunity #last90days #healthylifestyle #fitnurse #pedinurse #runliftrepeat #cardiobarbie #girlswholift #balance #runnernurse #runnergirl #selflove #celeryjuice #runnerswholift #runnersworld #girlswithtattoos #endorphinsmakeyouhappy #peloton #drinkmorewater #screwthescale #yesyoucan #earlymorningworkout #saturdaysweat @medicalmedium @themindfulblonde
“I’m in love! I’m in love! And I don’t care who knows it!”~Buddy the Elf 💁‍♀️. . 45 min pop ride with the Queen of Peloton @robinnyc and 10 minute core work with @emmalovewell ✅✅. . Best part was I able to just roll out of bed and KILL IT (after I had lemon water and celery juice of course #duh ). . HAPPY SATURDAY SWEAT Y’all!! I’m off to pedi land! Time to #nursegrind  . . #injuredrunner  #runnerswhoyoga  #runnerswhocycle  #runnersofinstagram  #runningmotivation  #womensrunningcommunity  #last90days  #healthylifestyle  #fitnurse  #pedinurse  #runliftrepeat  #cardiobarbie  #girlswholift  #balance  #runnernurse  #runnergirl  #selflove  #celeryjuice  #runnerswholift  #runnersworld  #girlswithtattoos  #endorphinsmakeyouhappy  #peloton  #drinkmorewater  #screwthescale  #yesyoucan  #earlymorningworkout  #saturdaysweat  @medicalmedium @themindfulblonde
Its rare for me to have this many people in front of me @parkrunau . Chose to volunteer today instead of running.
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#sillyseason #overendulged #volunteersday #hivis #perthfitfam #perthrunners #perthinstarunners #runnersofinstagram #runnerswholift #sauconyau #freedomiso #garminau #beatyesterday
You know what time it is. 🔮✨💃🏻🏃🏻‍♀️
#saltlampparty 
#fridaynightlights 😆
🎥 thx Su 😉😂😘 425 goin up on attempt 2. Spine still intact 😬👍 big win on a short cycle and working around the rhomboid strain. Hardest fight all year for sure. Only 80 more pounds to go 😂 but on the upside, deadlift and mile gettin close.
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#fridayfunday #myback 😂 #weekendworkout #feedingtime #gainz #fighting #legday #lifting #milerun #gymlife #max #pr #eattoperform #training #fitfam #liftheavy #weightvest #nutritionist #sportsnutritionist #deadlift #rawdeadlift #conventionaldeadlift #powereating #runnerswholift #runnerslifttoo #poundthepavement
🎥 thx Su 😉😂😘 425 goin up on attempt 2. Spine still intact 😬👍 big win on a short cycle and working around the rhomboid strain. Hardest fight all year for sure. Only 80 more pounds to go 😂 but on the upside, deadlift and mile gettin close. . . . . . . . . . . . . . . . . #fridayfunday  #myback  😂 #weekendworkout  #feedingtime  #gainz  #fighting  #legday  #lifting  #milerun  #gymlife  #max  #pr  #eattoperform  #training  #fitfam  #liftheavy  #weightvest  #nutritionist  #sportsnutritionist  #deadlift  #rawdeadlift  #conventionaldeadlift  #powereating  #runnerswholift  #runnerslifttoo  #poundthepavement 
Weighted air humping my way into the weekend like...
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250lbs of plates + bar(not sure how much it is) for five sets of 10 with 1 minute break. I’ve typically stuck to conventional deadlift with dead stop/start so it’s been good to mix it up with the trap bar touch and go. Get after it. #liftheavyrunlong .
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#runfastliveslow #runnerdad #earnednotgiven #headdowneyesforward  #liftandrun #paytheman #workoutmotivation #runnerslife #lifeofarunner #runnerswholift
Friday night at the bar 😉 (caption courtesy of @mollyemason) I have definitely made huge strength gains in the past 6 months and I look forward to getting my butt kicked a couple times a week 💪🏼💦 But mannnn am I still frustrated at my arm strength! Give me cardio or leg based exercises and I kill it. Arm stuff...not so much 👎🏼 Yes I have move up in weight a lot since I started and can almost do diamond pushups from my feet but the struggle is real. So cheers to get stronger and dreaming bigger in 2019 🎉 .
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#runner #dontcallitacomeback #runnergirl #dreambig #kickass #goals #triathlete #runlikeagirl #motivation #inspiration #happy #runhappy #girlswholift #runnerswholift #crosstrain #getstrong #metabolic #hiit #metaddicted #nevermissamonday #friyay #tgif #happyhour #armday #eyeontheprize #saratogastrong
Friday night at the bar 😉 (caption courtesy of @mollyemason) I have definitely made huge strength gains in the past 6 months and I look forward to getting my butt kicked a couple times a week 💪🏼💦 But mannnn am I still frustrated at my arm strength! Give me cardio or leg based exercises and I kill it. Arm stuff...not so much 👎🏼 Yes I have move up in weight a lot since I started and can almost do diamond pushups from my feet but the struggle is real. So cheers to get stronger and dreaming bigger in 2019 🎉 . . . . . #runner  #dontcallitacomeback  #runnergirl  #dreambig  #kickass  #goals  #triathlete  #runlikeagirl  #motivation  #inspiration  #happy  #runhappy  #girlswholift  #runnerswholift  #crosstrain  #getstrong  #metabolic  #hiit  #metaddicted  #nevermissamonday  #friyay  #tgif  #happyhour  #armday  #eyeontheprize  #saratogastrong 
Started the day with an hour of weight training and ended it with a nice 8 mile run. Double work out day Yes 🙌🏻 I relocated(ish) so it took some time to pick a new gym. It’s been a week since I joined Planet Fitness and it feels GREAT to be able to start lifting again. Hey it’s Friday yay! Have a great weekend friends. 
#LoveRunning #RunHappy #InstaRunners  #RunnersOfInstagram #instarun #igrunners #LoveToRun #RunningIsLife #RunToInspire #StrongerEveryDay #ChallengeYourLimits #RunnersCommunity #Boston2020 #IRunThisBody #NotRunningSucks #toledoroadrunners #ChicagoMarathon2019 #runnerswholift
Started the day with an hour of weight training and ended it with a nice 8 mile run. Double work out day Yes 🙌🏻 I relocated(ish) so it took some time to pick a new gym. It’s been a week since I joined Planet Fitness and it feels GREAT to be able to start lifting again. Hey it’s Friday yay! Have a great weekend friends. #LoveRunning  #RunHappy  #InstaRunners  #RunnersOfInstagram  #instarun  #igrunners  #LoveToRun  #RunningIsLife  #RunToInspire  #StrongerEveryDay  #ChallengeYourLimits  #RunnersCommunity  #Boston2020  #IRunThisBody  #NotRunningSucks  #toledoroadrunners  #ChicagoMarathon2019  #runnerswholift 
The trophy is earned in the hours that no one is watching 👊🏻 ——
El trofeo se gana en las horas de entrenamiento que nadie ve 👊🏻 ——
Here is my Friday workout 🍑 
3 X 15 barbell squats 
3 X 15 barbell deadlift 
3 X 20 TRX jump squats 
3 X 15 lying leg curls 
3 X 15 glute kickback (each leg)
3 X 15 KB goblet squats
3 X 15 wall balls 
Abs 💩 crunches with medicine ball ——
Happy weekend everyone 🙌🏻 #fitnessmotivation #fitfam #getfit #leanmuscle #leangains #fitmom #fitnessaddict #fitaddict #fitfreak #fitspo #fitnessfreak #fitspiration #fitnessmom #strongnotskinny #strongwomen #tonedbody #toned #runnerswholift #fitlife #fit #fitlover #fitnesslifestyle #gym #gymmotivation #gymshark #gymlife #gymtime
The trophy is earned in the hours that no one is watching 👊🏻 —— El trofeo se gana en las horas de entrenamiento que nadie ve 👊🏻 —— Here is my Friday workout 🍑 3 X 15 barbell squats 3 X 15 barbell deadlift 3 X 20 TRX jump squats 3 X 15 lying leg curls 3 X 15 glute kickback (each leg) 3 X 15 KB goblet squats 3 X 15 wall balls Abs 💩 crunches with medicine ball —— Happy weekend everyone 🙌🏻 #fitnessmotivation  #fitfam  #getfit  #leanmuscle  #leangains  #fitmom  #fitnessaddict  #fitaddict  #fitfreak  #fitspo  #fitnessfreak  #fitspiration  #fitnessmom  #strongnotskinny  #strongwomen  #tonedbody  #toned  #runnerswholift  #fitlife  #fit  #fitlover  #fitnesslifestyle  #gym  #gymmotivation  #gymshark  #gymlife  #gymtime 
Y’all, there are only 100 days until the #AllAmericanMarathon How does time go by so fast??? Now that my training cycle is really kicking off, I’m getting REALLY excited. And knowing race day is getting closer really helps keep me accountable. I’ve got a lot of work to put in to get where I want to be but only one way to get there! ♦️ One thing I know will help me, but I’ve been seriously slacking on, is my strength training. So I’d did something scary this week and joined a new a gym. I actually really enjoy lifting, but gyms can be so intimidating. So here I go stepping out of my comfort zone 😬 Growth starts where comfort ends, right? 🏃🏽‍♀️ 40ish minutes of strength and an easy three on the treadmill for my Friday night! Now time to finish up Season 2 of the Marvelous Mrs. Maisel! 
#marathontraining #girlswhorun #runnerswholift #liftrunperform #RunAllAmerican #runhappy #runfree #justrun #trusttheprocess #pesfit #womensrunningcommunity #runnersofinstagram #runstagram #runstrong #runstronger #strengthtraining #runner #running #runninglife #loverunning
Y’all, there are only 100 days until the #AllAmericanMarathon  How does time go by so fast??? Now that my training cycle is really kicking off, I’m getting REALLY excited. And knowing race day is getting closer really helps keep me accountable. I’ve got a lot of work to put in to get where I want to be but only one way to get there! ♦️ One thing I know will help me, but I’ve been seriously slacking on, is my strength training. So I’d did something scary this week and joined a new a gym. I actually really enjoy lifting, but gyms can be so intimidating. So here I go stepping out of my comfort zone 😬 Growth starts where comfort ends, right? 🏃🏽‍♀️ 40ish minutes of strength and an easy three on the treadmill for my Friday night! Now time to finish up Season 2 of the Marvelous Mrs. Maisel! #marathontraining  #girlswhorun  #runnerswholift  #liftrunperform  #RunAllAmerican  #runhappy  #runfree  #justrun  #trusttheprocess  #pesfit  #womensrunningcommunity  #runnersofinstagram  #runstagram  #runstrong  #runstronger  #strengthtraining  #runner  #running  #runninglife  #loverunning 
50 body weighted dips in + 20 strict pull-ups done as well.. reps 21 etc.. total of 30 pull-ups. This workout kicked my little runner's butt last Friday. Let's see how I feel in the morning. P.S. Hello back muscles nice to see you today! 😉 @thedirtygym @hustledayton #runnerswholift #ultrarunner #enduranceathlete #upperbodyday #pullups
50 body weighted dips in + 20 strict pull-ups done as well.. reps 21 etc.. total of 30 pull-ups. This workout kicked my little runner's butt last Friday. Let's see how I feel in the morning. P.S. Hello back muscles nice to see you today! 😉 @thedirtygym @hustledayton #runnerswholift  #ultrarunner  #enduranceathlete  #upperbodyday  #pullups 
Today was such a great day. I was reminded just how incredibly fortunate I am to work where/with who I do. I am so grateful for the @linkedin Wellness Team who helped me organize the Wildfire Relief Spinathon, all of the instructors who taught the classes, the employees who came out for a sweaty spin sesh, and anyone who donated to the cause! 
Four weeks ago this was just an idea. But what started as a “what if...” turned into raising $7000 (and still counting) for #campfire relief efforts. We got a workout in and we had fun doing it.... but most importantly, we made a difference. 🖤
Today was such a great day. I was reminded just how incredibly fortunate I am to work where/with who I do. I am so grateful for the @linkedin Wellness Team who helped me organize the Wildfire Relief Spinathon, all of the instructors who taught the classes, the employees who came out for a sweaty spin sesh, and anyone who donated to the cause! Four weeks ago this was just an idea. But what started as a “what if...” turned into raising $7000 (and still counting) for #campfire  relief efforts. We got a workout in and we had fun doing it.... but most importantly, we made a difference. 🖤
#FASTTRACKFRIDAY 🏃🏻‍♀️
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I had 30 minutes of running scheduled and during my commute home I was torn between running on the mill (Bc it’s raining) or running at the track...after a long back and forth in my head, I told myself that when I get to the traffic light by the high school, if I see one, just one person on the track running in the rain, 🌧 then I will run the track too! Well, whatdayaknow??? There was a kid out there training hard af.on a Friday.in the rain.with a parachute. How could I not be motivated!?!
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3 miles for me in the rain! I know it doesn’t look like it’s raining, but I promise it was! 😉 and while I wasn’t exactly fast on the track, I’m definitely fast tracking my ass into the weekend! Cheers! 😃
 Oh and quads, glutes and abs earlier today at the work gym!
#workhard #fridayrun #runfredericksburg
#FASTTRACKFRIDAY  🏃🏻‍♀️ • I had 30 minutes of running scheduled and during my commute home I was torn between running on the mill (Bc it’s raining) or running at the track...after a long back and forth in my head, I told myself that when I get to the traffic light by the high school, if I see one, just one person on the track running in the rain, 🌧 then I will run the track too! Well, whatdayaknow??? There was a kid out there training hard af.on a Friday.in the rain.with a parachute. How could I not be motivated!?! • 3 miles for me in the rain! I know it doesn’t look like it’s raining, but I promise it was! 😉 and while I wasn’t exactly fast on the track, I’m definitely fast tracking my ass into the weekend! Cheers! 😃 Oh and quads, glutes and abs earlier today at the work gym! #workhard  #fridayrun  #runfredericksburg 
Finally got my run back where it was before I was struck with Bell’s Palsy. The road to recovery has been complicated with the medication I’ve been taking, but I’ll come out of this stronger.
Finally got my run back where it was before I was struck with Bell’s Palsy. The road to recovery has been complicated with the medication I’ve been taking, but I’ll come out of this stronger.
It’s Friday 💃💃💃 what a crazy busy fun week, I am ready for a wine party tonight 🍷🍷... 4 miles around the foothills of my mountain to give my tired legs a break from climbing, but those technical single track switchback trails are tough on balance and coordinating your foot work, my legs still got a major workout 😉😉😉. followed it by a full body weight training session that had me sweaty hot even in my cold house... I am now ready to play, let’s go 💃🍷 #runner #runnerscommunity #runnersofinstagram #runnergirl #runnerslife #fitfam #fitgirl #fitlife #stayactive #runnerswholift #runhappy #redhead #redhair #workoutmotivation
It’s Friday 💃💃💃 what a crazy busy fun week, I am ready for a wine party tonight 🍷🍷... 4 miles around the foothills of my mountain to give my tired legs a break from climbing, but those technical single track switchback trails are tough on balance and coordinating your foot work, my legs still got a major workout 😉😉😉. followed it by a full body weight training session that had me sweaty hot even in my cold house... I am now ready to play, let’s go 💃🍷 #runner  #runnerscommunity  #runnersofinstagram  #runnergirl  #runnerslife  #fitfam  #fitgirl  #fitlife  #stayactive  #runnerswholift  #runhappy  #redhead  #redhair  #workoutmotivation 
This will get your heart rate no doubt and make those muscle burrrnnn 🔥 🔥 
3-4 rounds
10 deadlifts
5-6 rows
15-20 steps each side of single arm rack carries(no arching of back, works core)
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THEN finish off with this full body burnout 3-4 rounds!
40 seconds on 20-35 seconds rest!
(Last slide)
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#strengthandconditioning #strength #conditioning #nikewomen #niketraining #runner #runnergirl #runnerswholift #endurance #workouts #workoutmotivation#runningmotivation #fitchick #fitgirl #health #strongrunner #strongwomen#lift #gains #fitness #fitspo #strengthforrunners #fatloss #muscle #sweat #halfmarathon #runnersofinstagram #runnerscommunity #inspiringwomenrunners #runner
This will get your heart rate no doubt and make those muscle burrrnnn 🔥 🔥 3-4 rounds 10 deadlifts 5-6 rows 15-20 steps each side of single arm rack carries(no arching of back, works core) •• THEN finish off with this full body burnout 3-4 rounds! 40 seconds on 20-35 seconds rest! (Last slide) • • • • • #strengthandconditioning  #strength  #conditioning  #nikewomen  #niketraining  #runner  #runnergirl  #runnerswholift  #endurance  #workouts  #workoutmotivation #runningmotivation  #fitchick  #fitgirl  #health  #strongrunner  #strongwomen #lift  #gains  #fitness  #fitspo  #strengthforrunners  #fatloss  #muscle  #sweat  #halfmarathon  #runnersofinstagram  #runnerscommunity  #inspiringwomenrunners  #runner 
ABS 🔥 Stability ball mega-set 🤗 for core-fire 🔥12-15 reps each 3-4 sets// Mega-set con pelota de estabilidad para un entrenamiento de core extra 🌶 😅 12-15 reps 3-4 sets..
Remember.. Mix & Match🤓 Put together 3 Mega sets, repeat 3 times each and you have a full 50 min abs workout 🔥 look them up in my page☝🏼// Escoge 3 Mega sets y haz 3 rondas de cada uno y tienes un trabajo completo de abdomen de 50 min 🔥 búscalos en mi perfil 🧐☺️
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#stabilityball #gym #abs #absworkout #bodybuilding #strongwomen #homeworkout #sixpackcomingsoon #florcitafitness #fitnesstrainer #inspiringfitness #runnerswholift #workoutideas #strongabs #abdomen #fitness #gymlife #fitnessgirl #abdomenplano #buildingabs #followforfollow #fitlife #fitnessfun #trainhard #bodytransformation #core #mexicofitness #bienestar
ABS 🔥 Stability ball mega-set 🤗 for core-fire 🔥12-15 reps each 3-4 sets// Mega-set con pelota de estabilidad para un entrenamiento de core extra 🌶 😅 12-15 reps 3-4 sets.. Remember.. Mix & Match🤓 Put together 3 Mega sets, repeat 3 times each and you have a full 50 min abs workout 🔥 look them up in my page☝🏼// Escoge 3 Mega sets y haz 3 rondas de cada uno y tienes un trabajo completo de abdomen de 50 min 🔥 búscalos en mi perfil 🧐☺️ . . . . . . #stabilityball  #gym  #abs  #absworkout  #bodybuilding  #strongwomen  #homeworkout  #sixpackcomingsoon  #florcitafitness  #fitnesstrainer  #inspiringfitness  #runnerswholift  #workoutideas  #strongabs  #abdomen  #fitness  #gymlife  #fitnessgirl  #abdomenplano  #buildingabs  #followforfollow  #fitlife  #fitnessfun  #trainhard  #bodytransformation  #core  #mexicofitness  #bienestar 
Happy Friday!! Trying so hard to stay positive today but my lower body is giving me a big F-u..I don’t know what happened, maybe it was the leg day I did a couple days ago, maybe the elliptical has finally won and kicked my A**..but having pain again, albeit slight, it’s still there..whispering...that something still isn’t right. It’s a bit discouraging when all I want to do is run..and run now!! I suppose it can always be worse..I’m breathing..and that’s enough to be grateful for. So for now...it’s alllllllll upper body. All day, every day until my lower body loves me again. At this rate, I’ll be a power lifter before I’m running again..😂It wouldn’t be a “journey” without some ups AND downs...I mean where’s the fun in a boring, always goes as planned type of adventure? Meh..this is just another bump, not a total sinkhole...
Did my normal bi sequence...4 rounds of 15 w/ 15 lb dbells.
Starting back on pull ups, but only got one set in since my son wanted to take a shower which means shutting the door to the bathroom of which said pull up bar hangs..the nerve..so switched that out to push ups. Then the rest was all abs ..always work the abs!! Here’s to making through another week peeps! Enjoy the weekend!
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#run #runner #runnersofinstagram #runningcommunity #runningmom #instarunners #igrunners #fitat44 #fitover40 #strongwomen #fitmom #runnerswholift #irunthisbody #runhappy #strengthtraining #motherrunner #runnersofig #runstrong #momswholift #runfast #womensrunningcommunity #fitnessaddict #elliptical #runnerslife #womenrunners #inspiringwomenrunners #injuredrunner #crosstraining #weightlifting #flexfriday
Happy Friday!! Trying so hard to stay positive today but my lower body is giving me a big F-u..I don’t know what happened, maybe it was the leg day I did a couple days ago, maybe the elliptical has finally won and kicked my A**..but having pain again, albeit slight, it’s still there..whispering...that something still isn’t right. It’s a bit discouraging when all I want to do is run..and run now!! I suppose it can always be worse..I’m breathing..and that’s enough to be grateful for. So for now...it’s alllllllll upper body. All day, every day until my lower body loves me again. At this rate, I’ll be a power lifter before I’m running again..😂It wouldn’t be a “journey” without some ups AND downs...I mean where’s the fun in a boring, always goes as planned type of adventure? Meh..this is just another bump, not a total sinkhole... Did my normal bi sequence...4 rounds of 15 w/ 15 lb dbells. Starting back on pull ups, but only got one set in since my son wanted to take a shower which means shutting the door to the bathroom of which said pull up bar hangs..the nerve..so switched that out to push ups. Then the rest was all abs ..always work the abs!! Here’s to making through another week peeps! Enjoy the weekend! • • #run  #runner  #runnersofinstagram  #runningcommunity  #runningmom  #instarunners  #igrunners  #fitat44  #fitover40  #strongwomen  #fitmom  #runnerswholift  #irunthisbody  #runhappy  #strengthtraining  #motherrunner  #runnersofig  #runstrong  #momswholift  #runfast  #womensrunningcommunity  #fitnessaddict  #elliptical  #runnerslife  #womenrunners  #inspiringwomenrunners  #injuredrunner  #crosstraining  #weightlifting  #flexfriday 
“Trust the process. Your time is coming. Just do the work and the results will handle themselves” ~Tony Gaskins.
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It doesn’t happen overnight. .
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This is my #fitnessjourney .I’ve fluctuated throughout the years due to different stages of life, but one thing never changed, I NEVER stopped trying! .
If you want to start living a healthier life, START NOW. Trust the process of changing your life. Be patient. If you have fallen off the band wagon, GET BACK on. .
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Life happens and priorities change, but NEVER give up on yourself. .
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#flashbackfriday #injuredrunner #runnerswhoyoga #runnerswhocycle 
#runnersofinstagram #runningmotivation #womensrunningcommunity #last90days #healthylifestyle #fitnurse #pedinurse #runliftrepeat #cardiobarbie #girlswholift #balance #runnernurse #runnergirl #selflove #celeryjuice #runnerswholift #runnersworld #girlswithtattoos #endorphinsmakeyouhappy #peloton #drinkmorewater #transformation #inspiration #fitnessmotivation #inspireothers
“Trust the process. Your time is coming. Just do the work and the results will handle themselves” ~Tony Gaskins. . . . It doesn’t happen overnight. . . This is my #fitnessjourney  .I’ve fluctuated throughout the years due to different stages of life, but one thing never changed, I NEVER stopped trying! . If you want to start living a healthier life, START NOW. Trust the process of changing your life. Be patient. If you have fallen off the band wagon, GET BACK on. . . Life happens and priorities change, but NEVER give up on yourself. . . #flashbackfriday  #injuredrunner  #runnerswhoyoga  #runnerswhocycle  #runnersofinstagram  #runningmotivation  #womensrunningcommunity  #last90days  #healthylifestyle  #fitnurse  #pedinurse  #runliftrepeat  #cardiobarbie  #girlswholift  #balance  #runnernurse  #runnergirl  #selflove  #celeryjuice  #runnerswholift  #runnersworld  #girlswithtattoos  #endorphinsmakeyouhappy  #peloton  #drinkmorewater  #transformation  #inspiration  #fitnessmotivation  #inspireothers 
Y'ALL!

I had my first chiropractic appointment yesterday. Wow! I'm blown away by that medicine. More people need to know & utilize chiropractics.

I'm not a believer in pill popping, for myself or my patients. I believe in holistic care and lifestyle modifications.

I cannot wait to see how much this is going to help! I was having pretty bad low back pain and with one adjustment: gone!! My next appointment is on Monday to go over x-rays and treatment plans. 👏🏻👏🏻👏🏻 Also, the Dr I'm seeing has success in treating PF & peripheral neuropathy. Which is so cool because peripheral neuropathy in the hospital is not well treated.

So, basically if you're having any aches & pains go see a chiropractic! "The nervous system holds the key to the body’s incredible potential to heal itself." -Sir Jay Holder
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My morning run was full of smiles. I haven't been this fired up by medicine in a long time! I also saw several shooting stars! I'm taking this as a sign to have faith in this new treatment plan!
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Happy #friyay y'all!
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#fearlessfemalerunning #keepmovingforward #riseandgrind #monitorthebeat #girlonamission #runnerswholift #runnerswhoyoga #keepshowingup #womensrunningcommunity
#runnersofig #fitspo #fitchick #run #runobsessed
Y'ALL! I had my first chiropractic appointment yesterday. Wow! I'm blown away by that medicine. More people need to know & utilize chiropractics. I'm not a believer in pill popping, for myself or my patients. I believe in holistic care and lifestyle modifications. I cannot wait to see how much this is going to help! I was having pretty bad low back pain and with one adjustment: gone!! My next appointment is on Monday to go over x-rays and treatment plans. 👏🏻👏🏻👏🏻 Also, the Dr I'm seeing has success in treating PF & peripheral neuropathy. Which is so cool because peripheral neuropathy in the hospital is not well treated. So, basically if you're having any aches & pains go see a chiropractic! "The nervous system holds the key to the body’s incredible potential to heal itself." -Sir Jay Holder ••• My morning run was full of smiles. I haven't been this fired up by medicine in a long time! I also saw several shooting stars! I'm taking this as a sign to have faith in this new treatment plan! ••• Happy #friyay  y'all! ••• #fearlessfemalerunning  #keepmovingforward  #riseandgrind  #monitorthebeat  #girlonamission  #runnerswholift  #runnerswhoyoga  #keepshowingup  #womensrunningcommunity  #runnersofig  #fitspo  #fitchick  #run  #runobsessed 
“I don’t want to do this.” were the first words out of my mouth when I woke up this morning 😂 but “I’m glad I did this” were the last words as I finished up in the garage. Sometimes it’s amazing the change in perspective after just 40 mins 😉 happy #flexfriday 💕✌🏼
“I don’t want to do this.” were the first words out of my mouth when I woke up this morning 😂 but “I’m glad I did this” were the last words as I finished up in the garage. Sometimes it’s amazing the change in perspective after just 40 mins 😉 happy #flexfriday  💕✌🏼
It’s fun to feel strong—it has nothing to do with comparisons, nothing to do with superiority, just personally empowering 💪🏼
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BUT there is nothing mutually exclusive about being strong and sensitive, empathetic, kind, sacrificial, loving and unselfish. I think there is a lot of beauty in being a woman and the traits we possess (or are working on possessing) 👯💃 and the girls I’ve gotten to know through this page are no exception! 👊🏼 #tightertogether
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It took some time for me to stop diminishing and start sharing the love I have for exercise because I feared that it would come across as self-absorbed or obsessive— (And sometimes I still do worry)
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Did this take a while for anyone else or just me? 😅 Ever had any pushback that made you question whether you could be feminine and love to workout? 👇🏼
It’s fun to feel strong—it has nothing to do with comparisons, nothing to do with superiority, just personally empowering 💪🏼 . BUT there is nothing mutually exclusive about being strong and sensitive, empathetic, kind, sacrificial, loving and unselfish. I think there is a lot of beauty in being a woman and the traits we possess (or are working on possessing) 👯💃 and the girls I’ve gotten to know through this page are no exception! 👊🏼 #tightertogether  . It took some time for me to stop diminishing and start sharing the love I have for exercise because I feared that it would come across as self-absorbed or obsessive— (And sometimes I still do worry) . Did this take a while for anyone else or just me? 😅 Ever had any pushback that made you question whether you could be feminine and love to workout? 👇🏼
What’s your least favorite part of Winter?
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On #flexfriday mine is sleeves 😂
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But Seriously, as a runner, my least favorite is icy roads and sidewalks.
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Most of our runs are in the dark when visibility is minimal making it hard to spot icy patches.

Some advice.. Slow down. 
Know your route and any potential spots that hold water and freeze or spots slow to melt. 
Run with a buddy who can help in case of a fall (plus, runs are more fun with buddies anyway 😉). Check your shoe tread. Minimal or well worn tread could increase your risk of slip on an icy patch.

When in doubt, take it to the treadmill. Its not my ideal run either but it’s better than a nasty fall, sidelining you for the winter. 
#runnerswholift #runallthemiles #iam1stphorm #flexfriday #stittfit #duespaid
What’s your least favorite part of Winter? . On #flexfriday  mine is sleeves 😂 . But Seriously, as a runner, my least favorite is icy roads and sidewalks. . Most of our runs are in the dark when visibility is minimal making it hard to spot icy patches. Some advice.. Slow down. Know your route and any potential spots that hold water and freeze or spots slow to melt. Run with a buddy who can help in case of a fall (plus, runs are more fun with buddies anyway 😉). Check your shoe tread. Minimal or well worn tread could increase your risk of slip on an icy patch. When in doubt, take it to the treadmill. Its not my ideal run either but it’s better than a nasty fall, sidelining you for the winter. #runnerswholift  #runallthemiles  #iam1stphorm  #flexfriday  #stittfit  #duespaid 
It’s been awhiiiile since I’ve joined in on the #flexfriday bandwagon. And not gonna lie...I was sad to see less muscle after months of marathon focused training. BUT I know I’ve got the tools to get right back to it, so I can only be excited for the journey to come!💪🏼
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Pressed play on my absolute FAVORITE workout this morning >> Cardio Challenge! This morning’s sweat was the first workout I actually felt like myself in two weeks and it was [a.m.a.z.i.n.g.] OH the power of good meds & lots of rest!!🙌🏼 Ended the workout with a 2 minute plank since my fit club was challenged to it! And woah....I am not in plank shape.😳 DEFinitely had to break those two minutes up. Yikes. .
Happy Friday y’all!🥳
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#fridayflex #fridaymorningsweat #tgifriday #runnerswholift #strongrunner #athomehiit #thebebrand #crosstrainingforrunners #marathonblues #postmarathonrecovery #tiuflexfriday #dallasrunner #garminrunner #cheerstothefreakinweekend #tiudfw #tiurunner #asicsrunner #livingroomsweat #virtualfitclub #healthyfortheholidays #holidayhustle #healthyholidayhabits
It’s been awhiiiile since I’ve joined in on the #flexfriday  bandwagon. And not gonna lie...I was sad to see less muscle after months of marathon focused training. BUT I know I’ve got the tools to get right back to it, so I can only be excited for the journey to come!💪🏼 . Pressed play on my absolute FAVORITE workout this morning >> Cardio Challenge! This morning’s sweat was the first workout I actually felt like myself in two weeks and it was [a.m.a.z.i.n.g.] OH the power of good meds & lots of rest!!🙌🏼 Ended the workout with a 2 minute plank since my fit club was challenged to it! And woah....I am not in plank shape.😳 DEFinitely had to break those two minutes up. Yikes. . Happy Friday y’all!🥳 . . . . . #fridayflex  #fridaymorningsweat  #tgifriday  #runnerswholift  #strongrunner  #athomehiit  #thebebrand  #crosstrainingforrunners  #marathonblues  #postmarathonrecovery  #tiuflexfriday  #dallasrunner  #garminrunner  #cheerstothefreakinweekend  #tiudfw  #tiurunner  #asicsrunner  #livingroomsweat  #virtualfitclub  #healthyfortheholidays  #holidayhustle  #healthyholidayhabits 
It’s #FlexFriday and my #CPT recertification has arrived! Two more years of the #GainzOfTwitch dropping knowledge on both Twitch and YouTube with our goal of making sure all the patrons of the #TwitchGym are living a fit and #healthylifestyle and are absolutely jacked out of our minds. Shoutout to our longtime mod BraveProgram for designing the #PixelPump logo-no better representation of Games and Gainz. If you ever want to talk gainz, workout plans or #running you’re always welcome at our weekday streams at twitch.tv/trubroslive where starting Monday we’ll be live 5 hours every weekday!
See y’all at 9:00 CT with some #RetroGaming!
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#Certified #CertifiedPersonalTrainer #PersonalTrainer #Fit #Fitness #Workout #Motivation #BeatYesterday #Runner #ImaRunner #RunnersOfInstagram #Runners  #RunnersWhoLift #Lift #Lifting #Flex #fitnessmotivation #Motivation #FitnessStreamer
It’s #FlexFriday  and my #CPT  recertification has arrived! Two more years of the #GainzOfTwitch  dropping knowledge on both Twitch and YouTube with our goal of making sure all the patrons of the #TwitchGym  are living a fit and #healthylifestyle  and are absolutely jacked out of our minds. Shoutout to our longtime mod BraveProgram for designing the #PixelPump  logo-no better representation of Games and Gainz. If you ever want to talk gainz, workout plans or #running  you’re always welcome at our weekday streams at twitch.tv/trubroslive where starting Monday we’ll be live 5 hours every weekday! See y’all at 9:00 CT with some #RetroGaming ! . . . . #Certified  #CertifiedPersonalTrainer  #PersonalTrainer  #Fit  #Fitness  #Workout  #Motivation  #BeatYesterday  #Runner  #ImaRunner  #RunnersOfInstagram  #Runners  #RunnersWhoLift  #Lift  #Lifting  #Flex  #fitnessmotivation  #Motivation  #FitnessStreamer 
QUALITY SNOOZE SESSIONS 😴🛌💤
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Sleep is so vital to your overall health. It naturally detoxes your body, repairs muscle damage from the day, and the obvious: recharges your energy. As an adult, you should be getting no less than 7-8 hours of sleep per night in order to function properly the next day (teens and children require even more sleep). Quality sleep is so important when it comes to weight loss and overall physical and mental health. Did you guys know it’s also super normal to wake up throughout the night? Don’t think because you don’t sleep like a rock through the night that something is wrong, it’s super biologically normal. So stay away from sleep aids! They’re loaded with chemicals that actually disturb and damage your natural sleep system, and they’re also highly addictive. To improve your sleep, get into a routine before bed, put down your phone and shut off the tv (blue light from electronic screens overstimulate your brain and keep you awake), and stay away from alcohol. Alcohol does so much damage to your body and brain, and having a drink to “help you sleep” is actually just disrupting your REM cycle, and you don’t get quality sleep, which makes you more sluggish throughout the day. Also, the bed is for sleeping and sex- don’t watch tv or scroll through your phone in bed, train your brain to know that when the body is in the bed, it’s time to sleep. Also, there’s no such thing as “making up for lost sleep”. So robbing yourself of sleep hours throughout the week can’t be made up for on the weekends when you sleep for 10+ hours 🤷🏼‍♀️ that’s not a thing.
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Be sure to get into healthy sleep habits in order to have an overall healthy lifestyle. A full night’s rest will improve your mood, cognitive function, and increase energy. .
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Healthy habits = healthy lifestyle
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Oh, and also, I chopped all my hair off ✂️💇🏼‍♀️
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#fit #fitspo #fitgirl #fitlife #health #fitfam #healthy #healthyhabits #healthysleep #sleep #sleeping #qualitysleep #sweetdreams #recovery #healthylifestyle #run #runner #runnerswholift #girlswholift #girlswithmuscles #haircut #shorthair #bedhead
QUALITY SNOOZE SESSIONS 😴🛌💤 . . Sleep is so vital to your overall health. It naturally detoxes your body, repairs muscle damage from the day, and the obvious: recharges your energy. As an adult, you should be getting no less than 7-8 hours of sleep per night in order to function properly the next day (teens and children require even more sleep). Quality sleep is so important when it comes to weight loss and overall physical and mental health. Did you guys know it’s also super normal to wake up throughout the night? Don’t think because you don’t sleep like a rock through the night that something is wrong, it’s super biologically normal. So stay away from sleep aids! They’re loaded with chemicals that actually disturb and damage your natural sleep system, and they’re also highly addictive. To improve your sleep, get into a routine before bed, put down your phone and shut off the tv (blue light from electronic screens overstimulate your brain and keep you awake), and stay away from alcohol. Alcohol does so much damage to your body and brain, and having a drink to “help you sleep” is actually just disrupting your REM cycle, and you don’t get quality sleep, which makes you more sluggish throughout the day. Also, the bed is for sleeping and sex- don’t watch tv or scroll through your phone in bed, train your brain to know that when the body is in the bed, it’s time to sleep. Also, there’s no such thing as “making up for lost sleep”. So robbing yourself of sleep hours throughout the week can’t be made up for on the weekends when you sleep for 10+ hours 🤷🏼‍♀️ that’s not a thing. . . Be sure to get into healthy sleep habits in order to have an overall healthy lifestyle. A full night’s rest will improve your mood, cognitive function, and increase energy. . . Healthy habits = healthy lifestyle . . Oh, and also, I chopped all my hair off ✂️💇🏼‍♀️ . . #fit  #fitspo  #fitgirl  #fitlife  #health  #fitfam  #healthy  #healthyhabits  #healthysleep  #sleep  #sleeping  #qualitysleep  #sweetdreams  #recovery  #healthylifestyle  #run  #runner  #runnerswholift  #girlswholift  #girlswithmuscles  #haircut  #shorthair  #bedhead 
🧘‍♀️MOOD...1.5 HRS BALLET YOGA
👉SWIPE 👉SWIPE 👉SWIPE👉
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🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️
#fitover40 #fit_over_40 #running #yogafun  #yogaforall #runhappy #runningmotivation #runnerswholift #veganbodybuilding #runningforlife #fitnessjourney #trailrun #trailrunning #calesthenics #crosscountry #track #yogaforrunners #flexfriday #yogaforlife #yogapants #ultrarunner #Bodybuilding #Weightlifting #Aesthetics #Muscles #VeganFitness #VeganFit  #VeganAthlete #yogagirl #yogafit
🧘‍♀️MOOD...1.5 HRS BALLET YOGA 👉SWIPE 👉SWIPE 👉SWIPE👉 . 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ #fitover40  #fit_over_40  #running  #yogafun  #yogaforall  #runhappy  #runningmotivation  #runnerswholift  #veganbodybuilding  #runningforlife  #fitnessjourney  #trailrun  #trailrunning  #calesthenics  #crosscountry  #track  #yogaforrunners  #flexfriday  #yogaforlife  #yogapants  #ultrarunner  #Bodybuilding  #Weightlifting  #Aesthetics  #Muscles  #VeganFitness  #VeganFit  #VeganAthlete  #yogagirl  #yogafit 
Done before the sun this morning. I love that feeling of getting things done early!!!😍 My legs were SO SORE this morning!!!! Managed 5 miles... slowly! 🤪

Friday is back day. Had a great lift:

Hammer rows 4 x 12
Barbell rows 4 x 12
Lat pulldown 3 x 15
(10 full, 5 partial)
Cable row complex 3 x 30
(10 left, 10 right, 10 both)
SS Bent over DB row 4 x 10 (each arm)
DB pullovers 4 x 15
Cable face pulls 3 x 15

You know what's next!!!! COFFEE!🤗
Happy Friday yall 😘

#runner #runnerscommunity #runnersofinstagram #runnerslife #runbeforethesun #wakeupandrun #morningworkout #runforcoffee #goals #workhard #runstrong #runhappy #womensrunningcommunity #womensrunning #inspiringwomenrunners #mileswithsmiles #5miles #runlove #instarunner #behealthy #behappy  #strongnotskinny #run #runnerswholift
#lift #bestrong #backday
Done before the sun this morning. I love that feeling of getting things done early!!!😍 My legs were SO SORE this morning!!!! Managed 5 miles... slowly! 🤪 Friday is back day. Had a great lift: Hammer rows 4 x 12 Barbell rows 4 x 12 Lat pulldown 3 x 15 (10 full, 5 partial) Cable row complex 3 x 30 (10 left, 10 right, 10 both) SS Bent over DB row 4 x 10 (each arm) DB pullovers 4 x 15 Cable face pulls 3 x 15 You know what's next!!!! COFFEE!🤗 Happy Friday yall 😘 #runner  #runnerscommunity  #runnersofinstagram  #runnerslife  #runbeforethesun  #wakeupandrun  #morningworkout  #runforcoffee  #goals  #workhard  #runstrong  #runhappy  #womensrunningcommunity  #womensrunning  #inspiringwomenrunners  #mileswithsmiles  #5miles  #runlove  #instarunner  #behealthy  #behappy  #strongnotskinny  #run  #runnerswholift  #lift  #bestrong  #backday 
Serious bun and face for a serious lift day. 😀 Rockin’ a little Motley Crue, Kickstart My Heart to get through the tough core series. Heart is pumping!!! What’s your fave workout song? Can I borrow it? Love to add to my tired playlist!! #motleycrue
Serious bun and face for a serious lift day. 😀 Rockin’ a little Motley Crue, Kickstart My Heart to get through the tough core series. Heart is pumping!!! What’s your fave workout song? Can I borrow it? Love to add to my tired playlist!! #motleycrue 
How I feel about Friday🥰
How I feel about Friday🥰
Another week of my fitness program down and I am loving it so far! 6 weeks to go! It’s only 4 days a week, so I am still able to get some runs in on my off days! Excited to get some muscle back after finishing my marathon training!
Another week of my fitness program down and I am loving it so far! 6 weeks to go! It’s only 4 days a week, so I am still able to get some runs in on my off days! Excited to get some muscle back after finishing my marathon training!
Day 14! Today’s exercise is SLS with ABD aka single leg stance with abduction ☺️ Cues:
1. Focus on staying tall and not leaning to either side.
2. Micro Movements out into abduction you don’t have to bring that leg out super far like a dancer.
3. If too easy challenges yourself with a band above the knees. Still too easy increase band strength. Still too easy move band placement. - Above Knees
- Below Knees
- Ankles
- Feet

Have it a go and Happy Friday!

#runningdrills #runfitrunnerschallenge
#healthythroughtheholidays 
#runfitcoaching #runfit #runningcommunity #runnerscommunity #runningcoach #personaltrainer #runninggoals #strengthforrunners #strengthtraining #fitrunner #runnerswholift #strongrunner #runnersofinsta #runnersofinstagram #marathoners #marathontraining #halfmarathontraining #halfmarathoners #runnerspace #runnersworld
Day 14! Today’s exercise is SLS with ABD aka single leg stance with abduction ☺️ Cues: 1. Focus on staying tall and not leaning to either side. 2. Micro Movements out into abduction you don’t have to bring that leg out super far like a dancer. 3. If too easy challenges yourself with a band above the knees. Still too easy increase band strength. Still too easy move band placement. - Above Knees - Below Knees - Ankles - Feet Have it a go and Happy Friday! #runningdrills  #runfitrunnerschallenge  #healthythroughtheholidays  #runfitcoaching  #runfit  #runningcommunity  #runnerscommunity  #runningcoach  #personaltrainer  #runninggoals  #strengthforrunners  #strengthtraining  #fitrunner  #runnerswholift  #strongrunner  #runnersofinsta  #runnersofinstagram  #marathoners  #marathontraining  #halfmarathontraining  #halfmarathoners  #runnerspace  #runnersworld 
The two most complained about 🤔 / challenging exercises from my clients this week.  Both don’t look that difficult but require balance and control and the bear bosu reverse jumps burn everywhere 🔥 👏🏻👊🏻
The two most complained about 🤔 / challenging exercises from my clients this week. Both don’t look that difficult but require balance and control and the bear bosu reverse jumps burn everywhere 🔥 👏🏻👊🏻
1 month off from working out. Yuck, sad to say it. Felt great to get 3 miles in but 1
Month is way to long. #run #runrunrun #running #runner #runnerofinstagram #runningcommunity #runnerscommunity #runningislife #runstrong #runnerswholift #runchat #runninggoals #runhappy #runninglife #runningday #instarunners #instarun #runnd #runnorthdakota #northdakota #ndrunner
"If you want something you have never had, you must be willing to do something you have never (or rarely 😣) done." -Unknown #goals #gymselfie #runnerswholift #fitness #whotookthe2.5pounders
Full Day! Started at gym at 5am for a back & biceps workout, then finished a tempo run after school! Huge thanks to @runs_and_renos for keeping me company, and having more confidence in my ability than I did! Find friends who push you to be a better version of yourself!! #workaddicts #dowork
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#weruntally #project159 #strava #garminforerunner235 #justdoit #girlswhorun #runnerswholift #halfmarathontraining #motivation #thankfulthursday #workaddictsapparel #eatcleantrainmean #tempo #workoutsnap
Full Day! Started at gym at 5am for a back & biceps workout, then finished a tempo run after school! Huge thanks to @runs_and_renos for keeping me company, and having more confidence in my ability than I did! Find friends who push you to be a better version of yourself!! #workaddicts  #dowork  . . . . . . #weruntally  #project159  #strava  #garminforerunner235  #justdoit  #girlswhorun  #runnerswholift  #halfmarathontraining  #motivation  #thankfulthursday  #workaddictsapparel  #eatcleantrainmean  #tempo  #workoutsnap 
That golden hour glow. ✨
65° in December?! I’ll take it. 
Had limited time and an energetic pup so turned our usual 25-minute mile walk into a 10 minute mile run. 
Sydney wasn’t as thrilled at the idea as I was.... a little #bts in my story!
That golden hour glow. ✨ 65° in December?! I’ll take it. Had limited time and an energetic pup so turned our usual 25-minute mile walk into a 10 minute mile run. Sydney wasn’t as thrilled at the idea as I was.... a little #bts  in my story!
Why? Because I have big goals!!💙💛
#nevergiveup #chasingboston
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What a loooonngg day that started at 0430 for me and that was coming off of a night shift!
But I killed my workouts today! 💪
First workout done at work gym then...
After sitting in my car for a 1 hr and 45 minute commute, I parked at the entrance to my hood, jumped out and ran my 5! I knew if I went home, it would be harder to get out the door again.
My run felt so STRONG today and for the first time in a long time, I truly felt like my old runner self!The fire 🔥 still burns inside! Hell yeah!!
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1 hour back/delts
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5 miles running!
Why? Because I have big goals!!💙💛 #nevergiveup  #chasingboston  • What a loooonngg day that started at 0430 for me and that was coming off of a night shift! But I killed my workouts today! 💪 First workout done at work gym then... After sitting in my car for a 1 hr and 45 minute commute, I parked at the entrance to my hood, jumped out and ran my 5! I knew if I went home, it would be harder to get out the door again. My run felt so STRONG today and for the first time in a long time, I truly felt like my old runner self!The fire 🔥 still burns inside! Hell yeah!! • 1 hour back/delts + 5 miles running!
Another day, another questionable decision: Christmas sock edition 😷🤧🤣🏃🏻‍♀️ 8 negative split miles in the bank.
Now, back to hydrating and popping zinc. 💊💧 {seriously though, this illness is currently above shoulders - no body aches. If you are under the weather and feel awful, don’t run through it. It makes me feel better.}
#nottempothursday 😆
Another day, another questionable decision: Christmas sock edition 😷🤧🤣🏃🏻‍♀️ 8 negative split miles in the bank. Now, back to hydrating and popping zinc. 💊💧 {seriously though, this illness is currently above shoulders - no body aches. If you are under the weather and feel awful, don’t run through it. It makes me feel better.} #nottempothursday  😆
As I wait to start PT for my foot, I know I can still lift! Week one, round 3 ✅ #legday #maynotbeabletowalktomorrow #workingonme #runnerswholift #liftheavyshit #strongrunner #veganrunner #fridayeve
Another solid workout in the books for this training cycle. ▫️To be honest, I didn’t think this workout was going to go the way it did.  Been under fueled the past two days and my legs were so sore and tight from squats and lunges yesterday. My warm up was straight up painful 😩 But got in the groove after my second rep. Realized I programmed my fast reps wrong after the first one so had to use my phone timer since it was getting dark and I couldn’t see my watch. Had no idea what pace I was running, so I was little all over the place. Finished up my cool down on the treadmill since I have yet to invest in any night safety gear. ▫️Really trying to work on my mental game this cycle by staying positive and learning to love the pain. 
#trusttheprocess #marathontraining #speedwork #lovethepain #workforit #runner #running #milesinthebank #virginiaisforrunners #run757 #runnerswholift #liftrunperform #runhappy #brooksrunning #runfree #runforfun #runallamerican #justrun #girlswhorun #runstagram #runninglife #runnersofinstagram #womensrunningcommunity #irunthisbody #anybodycanrun #runchat
Another solid workout in the books for this training cycle. ▫️To be honest, I didn’t think this workout was going to go the way it did. Been under fueled the past two days and my legs were so sore and tight from squats and lunges yesterday. My warm up was straight up painful 😩 But got in the groove after my second rep. Realized I programmed my fast reps wrong after the first one so had to use my phone timer since it was getting dark and I couldn’t see my watch. Had no idea what pace I was running, so I was little all over the place. Finished up my cool down on the treadmill since I have yet to invest in any night safety gear. ▫️Really trying to work on my mental game this cycle by staying positive and learning to love the pain. #trusttheprocess  #marathontraining  #speedwork  #lovethepain  #workforit  #runner  #running  #milesinthebank  #virginiaisforrunners  #run757  #runnerswholift  #liftrunperform  #runhappy  #brooksrunning  #runfree  #runforfun  #runallamerican  #justrun  #girlswhorun  #runstagram  #runninglife  #runnersofinstagram  #womensrunningcommunity  #irunthisbody  #anybodycanrun  #runchat 
Day 13 - Hey guys! I cant make the video today so I have a rough video I made for a client on the Rag Doll Drill here - https://vimeo.com/289118411/d82cbd7799 I'll make a better video this weekend when I have someone to film me.

Purpose of the rag doll
1. Getting relaxed before you even start running.
2. Landing as close to your COG as possible
3. Turning feet over quickly underneath you to quicken cadence.
4. Moving relaxed from shoulder joint and driving back.
5. Driving from hips and not forcing but naturally allowing the legs to get back into extension
6. Should of noted first - maintaining an upright posture and eventually working on a slight lean. But I see when people try to do this initially they collapse at their waist.

If you have questions or any comments let me know!

Happy Training! 
#healthythroughtheholidays 
#runfitcoaching #runfit #runningcommunity #runnerscommunity #runningcoach #personaltrainer #runninggoals #strengthforrunners #strengthtraining #fitrunner #runnerswholift #strongrunner #runnersofinsta #runnersofinstagram #marathoners #marathontraining #halfmarathontraining #halfmarathoners #runnerspace #runnersworld
Day 13 - Hey guys! I cant make the video today so I have a rough video I made for a client on the Rag Doll Drill here - https://vimeo.com/289118411/d82cbd7799 I'll make a better video this weekend when I have someone to film me. Purpose of the rag doll 1. Getting relaxed before you even start running. 2. Landing as close to your COG as possible 3. Turning feet over quickly underneath you to quicken cadence. 4. Moving relaxed from shoulder joint and driving back. 5. Driving from hips and not forcing but naturally allowing the legs to get back into extension 6. Should of noted first - maintaining an upright posture and eventually working on a slight lean. But I see when people try to do this initially they collapse at their waist. If you have questions or any comments let me know! Happy Training! #healthythroughtheholidays  #runfitcoaching  #runfit  #runningcommunity  #runnerscommunity  #runningcoach  #personaltrainer  #runninggoals  #strengthforrunners  #strengthtraining  #fitrunner  #runnerswholift  #strongrunner  #runnersofinsta  #runnersofinstagram  #marathoners  #marathontraining  #halfmarathontraining  #halfmarathoners  #runnerspace  #runnersworld 
If I didn’t ❤️ #trackandfield @holytrinitytrack I for sure wouldn’t be standing in this miserable 😩 cold weather 🥶 150m snowballs to go with the weather! 
#coacheswhocare #tracklife💯 #athlericperformance #runnerswholift
No plans of moving 🖤— it’s taken a little while for this house to feel like home, but Christmas decorations definitely sealed the deal for me!
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I know all our family thinks this house = babies, but you’ll notice just two stockings this year 😅 #chill
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I’m just trying to keep my Christmas tree alive for the next two weeks! 🎄
No plans of moving 🖤— it’s taken a little while for this house to feel like home, but Christmas decorations definitely sealed the deal for me! . I know all our family thinks this house = babies, but you’ll notice just two stockings this year 😅 #chill  . I’m just trying to keep my Christmas tree alive for the next two weeks! 🎄
“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.” —Steve Garvey
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Great run this morning! There were serious headwinds too, so I'm really happy I kept my pace under 7:30, which was my goal! I did legs, abs and some push-ups pre run. Then sauna, foam rolling & stretching post.
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#fearlessfemalerunning #keepmovingforward #riseandgrind #monitorthebeat #girlonamission #runnerswholift #runnerswhoyoga #keepshowingup #womensrunningcommunity
#runnersofig #fitspo #fitchick #run #runobsessed
“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.” —Steve Garvey ••• Great run this morning! There were serious headwinds too, so I'm really happy I kept my pace under 7:30, which was my goal! I did legs, abs and some push-ups pre run. Then sauna, foam rolling & stretching post. ••• #fearlessfemalerunning  #keepmovingforward  #riseandgrind  #monitorthebeat  #girlonamission  #runnerswholift  #runnerswhoyoga  #keepshowingup  #womensrunningcommunity  #runnersofig  #fitspo  #fitchick  #run  #runobsessed 
💥💥💥Smashed it today 💥💥💥 completed 2018 miles in 2018 after a good year of running consistently, running well in events (PB’s in all the big ones of the year) listening to my body and recovering well 👍👍👍 looking forward to 2019 already #trailrunning #trails #trail #running #runner #run #2018 #glasgowbased @bemilitaryfit #fitness #training #train #runstrong #runnerswholift #outdoorfitness
12 days of Xmas has started yay 😀 so today was run to the gym complete 21 Guns run home again. 3 miles of running completed 3 rounds of 21 Guns RX .
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#runnerswholift #runningismytherapy #runallthemiles #runnershigh #instarunner #happyrunner #runrunrun #runnersworld #runningterritory #runaway #optoutside #igrunners #ultratraining #trailrun #crossfit #12daysofchristmas #fitat47 #fitby50 #fitter #winterrunning #fortheloveoffood #endurancetraining #fitnesstransformation #goplayoutside
12 days of Xmas has started yay 😀 so today was run to the gym complete 21 Guns run home again. 3 miles of running completed 3 rounds of 21 Guns RX . . . . #runnerswholift  #runningismytherapy  #runallthemiles  #runnershigh  #instarunner  #happyrunner  #runrunrun  #runnersworld  #runningterritory  #runaway  #optoutside  #igrunners  #ultratraining  #trailrun  #crossfit  #12daysofchristmas  #fitat47  #fitby50  #fitter  #winterrunning  #fortheloveoffood  #endurancetraining  #fitnesstransformation  #goplayoutside 
Finally got out I the road to run after all this snow. 7 miles with 6 hill repeats. Actually had fun😅 Had an easy warm up and cool down.
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#strengthandconditioning #strength #conditioning #nikewomen #niketraining #runner #runnergirl #runnerswholift #endurance #workouts #workoutmotivation#runningmotivation #fitchick #fitgirl #health #strongrunner #strongwomen#lift #gains #fitness #fitspo #strengthforrunners #fatloss #muscle #sweat #halfmarathon #runnersofinstagram #runnerscommunity #inspiringwomenrunners #runner
Finally got out I the road to run after all this snow. 7 miles with 6 hill repeats. Actually had fun😅 Had an easy warm up and cool down. • • • • • #strengthandconditioning  #strength  #conditioning  #nikewomen  #niketraining  #runner  #runnergirl  #runnerswholift  #endurance  #workouts  #workoutmotivation #runningmotivation  #fitchick  #fitgirl  #health  #strongrunner  #strongwomen #lift  #gains  #fitness  #fitspo  #strengthforrunners  #fatloss  #muscle  #sweat  #halfmarathon  #runnersofinstagram  #runnerscommunity  #inspiringwomenrunners  #runner 
7 miles and it felt SO damn good. Here’s a few things I learned running a new track: -
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1️⃣ my autopilot pace is only 8:30 on flat tracks. And it was silly of me to not realize that an uneven track would slow me down. 🤦🏼‍♀️
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2️⃣ it’s harder to run downhill than it is uphill. What is that?! 🙃
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3️⃣ not every mile can be about pace. Some runs are just about your body, your breathing, your heart, your mind. Your shins. Haha! 🏃🏼‍♀️♥️
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I’ve been trying to be more in tune with my body during, and after my runs. Paying attention to my heart beat and my breathing. And rewarding my body with lots of stretching afterwords! 🙆‍♀️
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Have you moved yet today? -
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#beeastfit #femalefitnessmotivation #femalefitspo #fatblaster #fatlossworkout #runnershigh #runnersbody #runnersworldde #runnerswholift #stretchtherapy #bod #bodypositivemovement #bodypos #halfmarathontraining #fitspo #findwhatfeelsgood #feelsgoodtofeelgood #bestronger #bebettereveryday #bebettertoday #fitwife #fitnesstips #workoutplan #legworkout #runningday #thursdayrun #mapmyrun @kora.fitness
7 miles and it felt SO damn good. Here’s a few things I learned running a new track: - - 1️⃣ my autopilot pace is only 8:30 on flat tracks. And it was silly of me to not realize that an uneven track would slow me down. 🤦🏼‍♀️ - 2️⃣ it’s harder to run downhill than it is uphill. What is that?! 🙃 - 3️⃣ not every mile can be about pace. Some runs are just about your body, your breathing, your heart, your mind. Your shins. Haha! 🏃🏼‍♀️♥️ - I’ve been trying to be more in tune with my body during, and after my runs. Paying attention to my heart beat and my breathing. And rewarding my body with lots of stretching afterwords! 🙆‍♀️ - Have you moved yet today? - - #beeastfit  #femalefitnessmotivation  #femalefitspo  #fatblaster  #fatlossworkout  #runnershigh  #runnersbody  #runnersworldde  #runnerswholift  #stretchtherapy  #bod  #bodypositivemovement  #bodypos  #halfmarathontraining  #fitspo  #findwhatfeelsgood  #feelsgoodtofeelgood  #bestronger  #bebettereveryday  #bebettertoday  #fitwife  #fitnesstips  #workoutplan  #legworkout  #runningday  #thursdayrun  #mapmyrun  @kora.fitness
A few good men, depending on the day
📸 @grahammacindoe
A few good men, depending on the day 📸 @grahammacindoe
The face I make on my last reps 😆
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Just finishing my workout after 5 easy miles. Took a rest day yesterday since I was in church early morning & in the evening and this morning when I got on that treadmill I didn’t want to stop. Legs feel better as days go by, slowly recovering although in my head, I’m like ok so when should we race again 😂. I guess you can say I like pain 😉.
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Today, I submit my last school assignment and I’m finally free! Textbooks will be returned and backpack will be discarded. Oh how I have waited for this moment! AND this weekend, we celebrate 🎉 🙌🏽
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#happyfridayjr #fridayjunior #runner
#lanirunslifts #runwolfpack #run
#fitpregnancy #pregnantrunner 
#inspiringwomenrunners 
#latinosrun #radrabbit #marathoner
#marathonrunner #motivation 
#runnerswholift #girlswhorun 
#girlswholift #runnerswithmuscles 
#beatyesterday #liftheavy #ilift 
#fitgirl #imarunner #runnersworld
The face I make on my last reps 😆 . Just finishing my workout after 5 easy miles. Took a rest day yesterday since I was in church early morning & in the evening and this morning when I got on that treadmill I didn’t want to stop. Legs feel better as days go by, slowly recovering although in my head, I’m like ok so when should we race again 😂. I guess you can say I like pain 😉. . Today, I submit my last school assignment and I’m finally free! Textbooks will be returned and backpack will be discarded. Oh how I have waited for this moment! AND this weekend, we celebrate 🎉 🙌🏽 . . . #happyfridayjr  #fridayjunior  #runner  #lanirunslifts  #runwolfpack  #run  #fitpregnancy  #pregnantrunner  #inspiringwomenrunners  #latinosrun  #radrabbit  #marathoner  #marathonrunner  #motivation  #runnerswholift  #girlswhorun  #girlswholift  #runnerswithmuscles  #beatyesterday  #liftheavy  #ilift  #fitgirl  #imarunner  #runnersworld 
Been going with the flow this week and trying not to overdo it. I don’t have a “real” training cycle to begin until January or February so I’m trying to remind myself to take care of my body now so I can be stronger 💪🏼 later.
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Arms at the gym this morning followed by abs and hip mobility work. Wrapped it all up with some foam rolling! Not sure how far I’ll run this evening but looking forward to a nice shake out.
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#coloradorunner #distancerunning #halfmarathontraining #runner #runspo #runnerspace #runhappy #womenwhorun #irunthisbody #igrunners #run #health #runnergirl #girlswhorun #runtheyear #womensrunning #fitspo #ihavearunnersbody #runnersofinstagram #runningaddict #runningcommunity #winterrunning #allthemiles #justrun #runstagram #lifetimefitness #girlswholift #lifttorun #runnerswholift
Been going with the flow this week and trying not to overdo it. I don’t have a “real” training cycle to begin until January or February so I’m trying to remind myself to take care of my body now so I can be stronger 💪🏼 later. . Arms at the gym this morning followed by abs and hip mobility work. Wrapped it all up with some foam rolling! Not sure how far I’ll run this evening but looking forward to a nice shake out. . . . . . . #coloradorunner  #distancerunning  #halfmarathontraining  #runner  #runspo  #runnerspace  #runhappy  #womenwhorun  #irunthisbody  #igrunners  #run  #health  #runnergirl  #girlswhorun  #runtheyear  #womensrunning  #fitspo  #ihavearunnersbody  #runnersofinstagram  #runningaddict  #runningcommunity  #winterrunning  #allthemiles  #justrun  #runstagram  #lifetimefitness  #girlswholift  #lifttorun  #runnerswholift 
“Take a sip of water and put your crown back on” @robinnyc .
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My favorite quote from today’s 30 minute HIIT ride!!! I’m smiling but I was literally dying. Best ride I’ve taken yet!! .
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Thanks @onepeloton for getting this runner hooked on spinning 🙌🏼. And anything that doesn’t irritate my injured hamstring and still lets me SWEAT is an AMAZING thing. 🙌🏼👌🏼
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Followed up my ride with 10 minutes of core work with @selenasamuela and then killed shoulders/triceps at the gym! I’m off today so I also stretched it out for 30 mins and it felt so good! #injuryprevention .
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HAPPY Friday eve!! (I’m working this weekend so #alittlesalty 😅 😅😅🤷‍♀️). .
SLAY today and go SWEAT ✌️.
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#injuredrunner #runnerswhoyoga #runnerswhocycle 
#runnersofinstagram #runningmotivation #womensrunningcommunity #last90days #healthylifestyle #fitnurse #pedinurse #runliftrepeat #cardiobarbie #girlswholift #balance #runnernurse #runnergirl #selflove #celeryjuice #runnerswholift #runnersworld #girlswithtattoos #endorphinsmakeyouhappy #peloton #drinkmorewater
“Take a sip of water and put your crown back on” @robinnyc . . . My favorite quote from today’s 30 minute HIIT ride!!! I’m smiling but I was literally dying. Best ride I’ve taken yet!! . . Thanks @onepeloton for getting this runner hooked on spinning 🙌🏼. And anything that doesn’t irritate my injured hamstring and still lets me SWEAT is an AMAZING thing. 🙌🏼👌🏼 . Followed up my ride with 10 minutes of core work with @selenasamuela and then killed shoulders/triceps at the gym! I’m off today so I also stretched it out for 30 mins and it felt so good! #injuryprevention  . . HAPPY Friday eve!! (I’m working this weekend so #alittlesalty  😅 😅😅🤷‍♀️). . SLAY today and go SWEAT ✌️. . #injuredrunner  #runnerswhoyoga  #runnerswhocycle  #runnersofinstagram  #runningmotivation  #womensrunningcommunity  #last90days  #healthylifestyle  #fitnurse  #pedinurse  #runliftrepeat  #cardiobarbie  #girlswholift  #balance  #runnernurse  #runnergirl  #selflove  #celeryjuice  #runnerswholift  #runnersworld  #girlswithtattoos  #endorphinsmakeyouhappy  #peloton  #drinkmorewater 
W1D4 of Boston training: doing my thang at the gym. Shoulders, biceps, back, triceps, core, hip & glutes. Getting stronger. Yoga + foam rolling. Working on my flexibility & mobility. ➰➰
QOTD: You can’t jump over the stadium in one leap. Athletes who approach improvement that way repeatedly end up in a heap on the ground. You have to build a staircase. -Mike Reilly, Coach at Stanford
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W1D4 of Boston training: doing my thang at the gym. Shoulders, biceps, back, triceps, core, hip & glutes. Getting stronger. Yoga + foam rolling. Working on my flexibility & mobility. ➰➰ QOTD: You can’t jump over the stadium in one leap. Athletes who approach improvement that way repeatedly end up in a heap on the ground. You have to build a staircase. -Mike Reilly, Coach at Stanford ➰➰
Oh, the burning cold. I wouldn’t trade it for anything but WHY. NO. There’s my complaint. One easy hour. 💜💜Yesterday, I saw my amazing sports doc, @wimboston and he suggested I try Hoka, as I’m still dealing with a slight bursa issue (nothing major, can run and train through it, just taking a while) and I picked up a pair of Clifton 5 yesterday and initial feelings are GOOD. He’s never steered me wrong. 💜💜 After my run I headed to lift. Did everything in supersets and finished it up under an hour. 💜💜Client work and teaching Pilates today. Happy Thursday! #marathontraining #strengthtraining #runnerswholift #fitover40
Oh, the burning cold. I wouldn’t trade it for anything but WHY. NO. There’s my complaint. One easy hour. 💜💜Yesterday, I saw my amazing sports doc, @wimboston and he suggested I try Hoka, as I’m still dealing with a slight bursa issue (nothing major, can run and train through it, just taking a while) and I picked up a pair of Clifton 5 yesterday and initial feelings are GOOD. He’s never steered me wrong. 💜💜 After my run I headed to lift. Did everything in supersets and finished it up under an hour. 💜💜Client work and teaching Pilates today. Happy Thursday! #marathontraining  #strengthtraining  #runnerswholift  #fitover40