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Ladies and gents, this year’s @invictusgames2018 Team Canada! 🇨🇦🇨🇦 You have all already made Canada proud, now go have some fun! @tcinvictusec @soldieroncanada #ig18 #soldieron #gameondownunder #makeyourmarkdownunder #tcinvictusec
@monatheband were really good last night too #monatheband #soldieron #daughtry #supportact
I don’t just battle this alone they battle with me and always have my back. Thank you for standing united with me and supporting me as I try to overcome my mental health issues, especially this past year. - We are all a family and we all need to band together to help break the stigma surrounding mental health , thank you Soldiers United for helping to raise awareness and giving us an opportunity to share and wear these tees proudly! 
#repost @__tahnee 
@soldiers.utd •
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#letsbattlethistogether #helpendmentalhealthstigma #family #mentalhealth #itsokaynottobeokay #ruok #mentalillness #instagood #photooftheday #soldieron #weareone #unitedwestand #ruokday #itaintweaktospeak #cq #proud #soldiersunited #warrior #fighter #love #live
I don’t just battle this alone they battle with me and always have my back. Thank you for standing united with me and supporting me as I try to overcome my mental health issues, especially this past year. - We are all a family and we all need to band together to help break the stigma surrounding mental health , thank you Soldiers United for helping to raise awareness and giving us an opportunity to share and wear these tees proudly! #repost  @__tahnee @soldiers.utd • • #letsbattlethistogether  #helpendmentalhealthstigma  #family  #mentalhealth  #itsokaynottobeokay  #ruok  #mentalillness  #instagood  #photooftheday  #soldieron  #weareone  #unitedwestand  #ruokday  #itaintweaktospeak  #cq  #proud  #soldiersunited  #warrior  #fighter  #love  #live 
I don’t just battle this alone they battle with me and always have my back. Thank you for standing united with me and supporting me as I try to overcome my mental health issues, especially this past year. - We are all a family and we all need to band together to help break the stigma surrounding mental health , thank you Soldiers United for helping to raise awareness and giving us an opportunity to share and wear these tees proudly! 
#repost @__tahnee 
@soldiers.utd •
•
#letsbattlethistogether #helpendmentalhealthstigma #family #mentalhealth #itsokaynottobeokay #ruok #mentalillness #instagood #photooftheday #soldieron #weareone #unitedwestand #ruokday #itaintweaktospeak #cq #proud #soldiersunited #warrior #fighter #love #live
I don’t just battle this alone they battle with me and always have my back. Thank you for standing united with me and supporting me as I try to overcome my mental health issues, especially this past year. - We are all a family and we all need to band together to help break the stigma surrounding mental health , thank you Soldiers United for helping to raise awareness and giving us an opportunity to share and wear these tees proudly! #repost  @__tahnee @soldiers.utd • • #letsbattlethistogether  #helpendmentalhealthstigma  #family  #mentalhealth  #itsokaynottobeokay  #ruok  #mentalillness  #instagood  #photooftheday  #soldieron  #weareone  #unitedwestand  #ruokday  #itaintweaktospeak  #cq  #proud  #soldiersunited  #warrior  #fighter  #love  #live 
Stripping it back and feeling grateful for the simple things in life today. I have air in my lungs and a roof over my head and the most incredible family and friends. 
No matter how rubbish I might feel, I’m awake, I’m alive and I’m up out of bed. #everymorningisablessing #stripitback #simplethingsinlife #functioninganxiousperson #mumsofinsta #grateful #soldieron
Great WOD @oxigenfitness_casula .
Started 6AM this morning with:
6 x 2m minute rounds skipping and rowing intermittent
15 second breaks to.move between spaces
3 x 2 minute rounds light power cleans x 10, 15KG bag raise X 10 and burpees until 2 minutes complete
15 second breaks
3 X 2.Minute rounds core work crunches , planks and hip raises and leg raises
Break
Afternoon - Leg Day!!!!!
6 x sets squats to max weight 140KG x 6 reps. Last set drop set
Barbell front squats by 3 sets. (Injury issues)
Leg press 5 sets to max 200KG 10 reps
Calf Raises x 4 sets
Then Shoulder rehab routine
Great gym, lots of hard workers in there just doing their thing. Really enjoying the atmosphere. #nojudgement #nobullshit 
#gym #fitness #gymmotivation #oxigen #crossfit #weightlifting #bodybuilding #liftsomething #liftlikewhoever #gymfitness #gotherounds #working #puttingworkin #lovetolift #rehab #soldieron #anotherday #anotherlift #slowlybutsurely #gettingstronger
Great WOD @oxigenfitness_casula . Started 6AM this morning with: 6 x 2m minute rounds skipping and rowing intermittent 15 second breaks to.move between spaces 3 x 2 minute rounds light power cleans x 10, 15KG bag raise X 10 and burpees until 2 minutes complete 15 second breaks 3 X 2.Minute rounds core work crunches , planks and hip raises and leg raises Break Afternoon - Leg Day!!!!! 6 x sets squats to max weight 140KG x 6 reps. Last set drop set Barbell front squats by 3 sets. (Injury issues) Leg press 5 sets to max 200KG 10 reps Calf Raises x 4 sets Then Shoulder rehab routine Great gym, lots of hard workers in there just doing their thing. Really enjoying the atmosphere. #nojudgement  #nobullshit  #gym  #fitness  #gymmotivation  #oxigen  #crossfit  #weightlifting  #bodybuilding  #liftsomething  #liftlikewhoever  #gymfitness  #gotherounds  #working  #puttingworkin  #lovetolift  #rehab  #soldieron  #anotherday  #anotherlift  #slowlybutsurely  #gettingstronger 
T A K E  C O U R A G E
T A K E C O U R A G E
I don’t want sympathy but I do want to share my story. I know there are always others worse off and am grateful for what I do have in life. Maybe others will see this and speak out too.

I had just turned 20 years of age. In the 3 years prior I had lost 3 grandparents, who I loved like parents. I lost 4 mates to illnesses and accidents which hit really hard. 
It was tough but nothing could ever prepare me for what was about to happen. 
My mother and I walked into the police station and they got us to sit down in a small room. We knew something was wrong because they had called us to go there immediately. The policeman looked at us with a grim look and said I am so sorry but Your son and brother Kurtis West has passed away after a tragic road accident. I looked at Mum as she broke out and ran out the front and fell to my knees. I couldn’t t believe it, to this day I still sometimes don’t. We laid him to rest a week later, he was only 18. Over 500 people came and gave their respect. 
But it didn’t stop there. In the following weeks my younger sister could not deal any longer and tried to take her life. The doctors sat us down and told us that it didn’t look good. She was on life support for over a week and thank god, she woke up. We are so lucky she is alive. I contemplated giving up at times also but I am so happy that I am here and living life to the fullest.

My whole family has struggled with PTSD since my brothers passing but together we push on and together we will battle to get through. We couldn’t do it without all of the support we receive to this day. 
I have had 16 surgeries with a recurring abscess in the last 2 years and deal with chronic pain all the time. But I am hoping I am finally on the mend. 
In the last year I have watched my mates families torn apart after their sons have been taken by the black dog. It really hits home and I do all I can to help by raising awareness for mental health issues. 
Today I am a lot happier then I ever thought I could be. I have learnt to love again and have a beautiful fiancé. I have started a business “Soldiers United” helping raise awareness for mental illness. I also have my family and friends to lean on.
I don’t want sympathy but I do want to share my story. I know there are always others worse off and am grateful for what I do have in life. Maybe others will see this and speak out too. I had just turned 20 years of age. In the 3 years prior I had lost 3 grandparents, who I loved like parents. I lost 4 mates to illnesses and accidents which hit really hard. It was tough but nothing could ever prepare me for what was about to happen. My mother and I walked into the police station and they got us to sit down in a small room. We knew something was wrong because they had called us to go there immediately. The policeman looked at us with a grim look and said I am so sorry but Your son and brother Kurtis West has passed away after a tragic road accident. I looked at Mum as she broke out and ran out the front and fell to my knees. I couldn’t t believe it, to this day I still sometimes don’t. We laid him to rest a week later, he was only 18. Over 500 people came and gave their respect. But it didn’t stop there. In the following weeks my younger sister could not deal any longer and tried to take her life. The doctors sat us down and told us that it didn’t look good. She was on life support for over a week and thank god, she woke up. We are so lucky she is alive. I contemplated giving up at times also but I am so happy that I am here and living life to the fullest. My whole family has struggled with PTSD since my brothers passing but together we push on and together we will battle to get through. We couldn’t do it without all of the support we receive to this day. I have had 16 surgeries with a recurring abscess in the last 2 years and deal with chronic pain all the time. But I am hoping I am finally on the mend. In the last year I have watched my mates families torn apart after their sons have been taken by the black dog. It really hits home and I do all I can to help by raising awareness for mental health issues. Today I am a lot happier then I ever thought I could be. I have learnt to love again and have a beautiful fiancé. I have started a business “Soldiers United” helping raise awareness for mental illness. I also have my family and friends to lean on.
I don’t want sympathy but I do want to share my story. I know there are always others worse off and am grateful for what I do have in life. Maybe others will see this and speak out too.

I had just turned 20 years of age. In the 3 years prior I had lost 3 grandparents, who I loved like parents. I lost 4 mates to illnesses and accidents which hit really hard. It was tough but nothing could ever prepare me for what was about to happen. 
My mother and I walked into the police station and they got us to sit down in a small room. We knew something was wrong because they had called us to go there immediately. The policeman looked at us with a grim look and said I am so sorry but Your son and brother Kurtis West has passed away after a tragic road accident. I looked at Mum as she broke out and ran out the front and fell to my knees. I couldn’t t believe it, to this day I still sometimes don’t. We laid him to rest a week later, he was only 18. Over 500 people came and gave their respect. 
But it didn’t stop there. In the following weeks my younger sister could not deal any longer and tried to take her life. The doctors sat us down and told us that it didn’t look good. She was on life support for over a week and thank god, she woke up. We are so lucky she is alive. I contemplated giving up at times also but I am so happy that I am here and living life to the fullest.

My whole family has struggled with PTSD since my brothers passing but together we push on and together we will battle to get through. We couldn’t do it without all of the support we receive to this day. 
I have had 16 surgeries with a recurring abscess in the last 2 years and deal with chronic pain all the time. But I am hoping I am finally on the mend. 
In the last year I have watched my mates families torn apart after their sons have been taken by the black dog. It really hits home and I do all I can to help by raising awareness for mental health issues. 
Today I am a lot happier then I ever thought I could be. I have learnt to love again and have a beautiful fiancé. I have started a business “Soldiers United” helping raise awareness for mental illness. I also have my family and friends to lean on.
I don’t want sympathy but I do want to share my story. I know there are always others worse off and am grateful for what I do have in life. Maybe others will see this and speak out too. I had just turned 20 years of age. In the 3 years prior I had lost 3 grandparents, who I loved like parents. I lost 4 mates to illnesses and accidents which hit really hard. It was tough but nothing could ever prepare me for what was about to happen. My mother and I walked into the police station and they got us to sit down in a small room. We knew something was wrong because they had called us to go there immediately. The policeman looked at us with a grim look and said I am so sorry but Your son and brother Kurtis West has passed away after a tragic road accident. I looked at Mum as she broke out and ran out the front and fell to my knees. I couldn’t t believe it, to this day I still sometimes don’t. We laid him to rest a week later, he was only 18. Over 500 people came and gave their respect. But it didn’t stop there. In the following weeks my younger sister could not deal any longer and tried to take her life. The doctors sat us down and told us that it didn’t look good. She was on life support for over a week and thank god, she woke up. We are so lucky she is alive. I contemplated giving up at times also but I am so happy that I am here and living life to the fullest. My whole family has struggled with PTSD since my brothers passing but together we push on and together we will battle to get through. We couldn’t do it without all of the support we receive to this day. I have had 16 surgeries with a recurring abscess in the last 2 years and deal with chronic pain all the time. But I am hoping I am finally on the mend. In the last year I have watched my mates families torn apart after their sons have been taken by the black dog. It really hits home and I do all I can to help by raising awareness for mental health issues. Today I am a lot happier then I ever thought I could be. I have learnt to love again and have a beautiful fiancé. I have started a business “Soldiers United” helping raise awareness for mental illness. I also have my family and friends to lean on.
Tired but feeling good. Rest but never give up #appreciate #bethankful #behappy #soldieron #justkeepswimming #mwah💋 #straya 🌺
DAY 6- Seriously...why do we eat? Everyone knows the answer to this. We eat to nourish our bodies and fuel up/provide energy. Those are the sole purpose of why we eat. But because we are living in the age of abundance and food is easily attainable, we most often than not eat more than we need. My 81-year-old hot momma , she was always mocking her daughters on why we eat so much. And when we answered her back by saying that the food taste just sooooo good, she’d replied “hmmmm, no matter how nice the food taste, once you swallow, it becomes poop”. Very simplistic way to put it but in a lot of sense it is true. Once you chew your food, it is already starting to be digested and essentially the taste wears off as soon as you swallow the food. Some people eat because they’re bore and have too much time in their hands. Some people eat because they are trying to fill-up a void (read break-ups, fall-outs, self-loathe etc). Some are stress eaters and eats mainly to make them feel good. Some eat because their gut is so big that they just have to stuff themselves in order to satisfy the hunger. And some eat as a hobby coz they cook well hence the food just taste so good. If you are eating more in quantity and number of times in a day then you should ask yourself....why REALLY am I eating? Find the root cause of those and try to address your REAL eating issues. Because remember, we must just eat to nourish our body and fuel up, nothing more. 😉 #soldieron #weightloss #itsajourney #comejoinme #noonesaysitseasy #livestrong #livefull #lifewithnolimits #strongisthenewsexy #lifeismyrunway #fabfortyplus
DAY 6- Seriously...why do we eat? Everyone knows the answer to this. We eat to nourish our bodies and fuel up/provide energy. Those are the sole purpose of why we eat. But because we are living in the age of abundance and food is easily attainable, we most often than not eat more than we need. My 81-year-old hot momma , she was always mocking her daughters on why we eat so much. And when we answered her back by saying that the food taste just sooooo good, she’d replied “hmmmm, no matter how nice the food taste, once you swallow, it becomes poop”. Very simplistic way to put it but in a lot of sense it is true. Once you chew your food, it is already starting to be digested and essentially the taste wears off as soon as you swallow the food. Some people eat because they’re bore and have too much time in their hands. Some people eat because they are trying to fill-up a void (read break-ups, fall-outs, self-loathe etc). Some are stress eaters and eats mainly to make them feel good. Some eat because their gut is so big that they just have to stuff themselves in order to satisfy the hunger. And some eat as a hobby coz they cook well hence the food just taste so good. If you are eating more in quantity and number of times in a day then you should ask yourself....why REALLY am I eating? Find the root cause of those and try to address your REAL eating issues. Because remember, we must just eat to nourish our body and fuel up, nothing more. 😉 #soldieron  #weightloss  #itsajourney  #comejoinme  #noonesaysitseasy  #livestrong  #livefull  #lifewithnolimits  #strongisthenewsexy  #lifeismyrunway  #fabfortyplus 
At the Sens game with the team!

#hockey #sens #canada #soldieron #Invictus
I am very honoured to announce that I will be the Canadian Flag Bearer at the Invictus Games 2018 in Sydney Australia 
#soldieron #adaptovercome #teamcanada #IG2018 #keepmovingforward #Invictus #canada
Leg Day! Legs on 🔥! #jellylegs but #gettingstronger👍 
#gottastartsomewhere #buggeredankle #soldieron #wwfitpoints #wellnesswin #wwgood #wwfreestyle @ww_aunz 
Special mention to #getsqfit for the inspiration 👍❤️30 Day Get Active Challenge
My cute little mermaid princess still cracking smiles between playing and coughing #soldieron #lovehertobits❤️ #mermaidcrown
#nofilter Sloppy Sweater... almost finished. Want to bring it with me to the Dutch Knitting Festival @breidagen!
I couldn't resist to add a finishing touch in another of @Garthenor's natural, undyed colours of Number 1. It's a good thing I have mini skeins 🙈
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| www.yarnz.eu | we ship worldwide 💐 |
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#linkinbio #sloppysweater #garthenor #dutchknittingfestival #almostfinished #WIP #soldieron #knittinglikemad #chiaogoo #yarnfestival #preparations #Number1 #laceyarn #organicyarn #sustainable #yarn #undyed #naturalcolours #naturalyarn #purewool #yarnshop #knitting #Yarnz
#nofilter  Sloppy Sweater... almost finished. Want to bring it with me to the Dutch Knitting Festival @breidagen! I couldn't resist to add a finishing touch in another of @Garthenor's natural, undyed colours of Number 1. It's a good thing I have mini skeins 🙈 . . . | www.yarnz.eu | we ship worldwide 💐 | . . . #linkinbio  #sloppysweater  #garthenor  #dutchknittingfestival  #almostfinished  #WIP  #soldieron  #knittinglikemad  #chiaogoo  #yarnfestival  #preparations  #Number1  #laceyarn  #organicyarn  #sustainable  #yarn  #undyed  #naturalcolours  #naturalyarn  #purewool  #yarnshop  #knitting  #Yarnz 
Upside down lay-back! I cannot describe how painful this was to master, although it was such a great feeling once I nailed it. 
#pain #thighpain #nopainnogain #pole #flystudios #strength #progress #goals #happyplace #newtricks #newmoves #soldieron #feelsgood #goodfeels
The @awmemorial 'After the War' project has launched an album of fantastic songs about service - and features The Lancer Band's LCPL Elizabeth Smith on the title track, amongst others.
You can listen to the songs and buy the album in music stores, at the AWM, and online at iTunes and Spotify. All proceeds go to the AWM to support initiatives for young veterans and their families.
iTunes: 
https://itunes.apple.com/au/album/after-the-war/1437476615 
Spotify:
https://open.spotify.com/album/0BTK8UntkDN4sED84PrWCE
@invictusgames2018 @soldieronaust @mates4mates @thefilmery @leekernaghan @wescarr_ @wolfe_brothers @queen.elizabethsmith #invictus#veterans#awm#afterthewar#invictusgames#album#music#army#adf#youradf#soldieron#thelancerband
The @awmemorial 'After the War' project has launched an album of fantastic songs about service - and features The Lancer Band's LCPL Elizabeth Smith on the title track, amongst others. You can listen to the songs and buy the album in music stores, at the AWM, and online at iTunes and Spotify. All proceeds go to the AWM to support initiatives for young veterans and their families. iTunes: https://itunes.apple.com/au/album/after-the-war/1437476615 Spotify: https://open.spotify.com/album/0BTK8UntkDN4sED84PrWCE @invictusgames2018 @soldieronaust @mates4mates @thefilmery @leekernaghan @wescarr_ @wolfe_brothers @queen.elizabethsmith #invictus #veterans #awm #afterthewar #invictusgames #album #music #army #adf #youradf #soldieron #thelancerband 
Absolutely love back day!! What’s your favourite muscle group to train?
Absolutely love back day!! What’s your favourite muscle group to train?
If you go to Gettysburg and take the time, maybe take a tour, maybe just drive around, read some of the monuments, read some of the plaques, you will come away changed. -Jeff Shaara #gettysburg #landscapephotography #nikonphotography #nikon #gettysburgbattlefield #neverstoplearning #neverstopexploring #foreverchanged #soldieron #pennsylvaniaphotography #pennsylvania #landscape #rurality #amberwavesofgrain #americanhistory
WIN TWO TICKETS TO THE PLAY “SOLDIER ON”.
The cast of this amazing play includes ex-service personnel as well as professional actors.
The play “lifts the lid on the vastness and complexity of Britain’s often overlooked and incredibly broad military community, the wives, partners, mothers, children and, of course, the servicemen and women themselves, and how they cope with the emotional, mental and physical effects and stresses of modern military service and its after effects.” TO WIN two tickets to watch @soldieron2018 at the @theotherpalace in #london leave a comment to this picture finishing the sentence “FAMILY IS……….” Let us know what family is or means to you and enjoy an extraordinary time supporting #militaryfamilies 
You have until Thursday 25th October!

Link to the play in our bio
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#soldieron #britisharmedforces #strongertogether #competition #londonplay #giveustimecharity #giveustime
WIN TWO TICKETS TO THE PLAY “SOLDIER ON”. The cast of this amazing play includes ex-service personnel as well as professional actors. The play “lifts the lid on the vastness and complexity of Britain’s often overlooked and incredibly broad military community, the wives, partners, mothers, children and, of course, the servicemen and women themselves, and how they cope with the emotional, mental and physical effects and stresses of modern military service and its after effects.” TO WIN two tickets to watch @soldieron2018 at the @theotherpalace in #london  leave a comment to this picture finishing the sentence “FAMILY IS……….” Let us know what family is or means to you and enjoy an extraordinary time supporting #militaryfamilies  You have until Thursday 25th October! Link to the play in our bio . . . #soldieron  #britisharmedforces  #strongertogether  #competition  #londonplay  #giveustimecharity  #giveustime 
Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain but, importantly, YOU ARE NOT THE RAIN. 
@soldiers.utd •
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#letsbattlethistogether #soldieron #unitedwestand #mentalstrength #survivor #mentalhealth #beyondblue #jointhemovement #inspire #ruok #mentalillness #dontgiveup #awareness #livin #itaintweaktospeak #itsoknottobeokay #mentalhealthawareness #gratitude #health #strong #soldier #fighter #family #army #soldiers #headspace #blessed #weareone #togetherwerise #inspiration
Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain but, importantly, YOU ARE NOT THE RAIN. @soldiers.utd • • #letsbattlethistogether  #soldieron  #unitedwestand  #mentalstrength  #survivor  #mentalhealth  #beyondblue  #jointhemovement  #inspire  #ruok  #mentalillness  #dontgiveup  #awareness  #livin  #itaintweaktospeak  #itsoknottobeokay  #mentalhealthawareness  #gratitude  #health  #strong  #soldier  #fighter  #family  #army  #soldiers  #headspace  #blessed  #weareone  #togetherwerise  #inspiration 
The recipient of our first Vet’s 12 Month Free Membership!!! @leachy264 Love Giving Back especially to Vet’s
The recipient of our first Vet’s 12 Month Free Membership!!! @leachy264 Love Giving Back especially to Vet’s
Someday, Your going to look back on all the progress you've made and be so glad that you didnt give up when you felt like that was the only option 💯👊 #inspiration #getfit #gym #health #fitness #sports #sportsmodel #tatted #inked #gymbabes #gymgirls #tattedbabes #fitspo #picoftheday #stairs #cardio #nike #tattoos #healthylifestyle #cleaneating #instafit #instagood #abs #goals #dontgiveup #soldieron
Equally struggling and enjoying painting these cherubs 😅 #soldieron #art #mural #painting #cherubs #muralart
feeling emotional leaving my Qantas family..so many memories, my dads love for the airport and our conversations around aeroplanes ✈️🙏 dad taught me to soldier on..up up and away...#soldieron #aeroplanes #mssingyoudaddy #qantas #workfamily
That is a whole lot of uniform from @underarmourca and others on the team have WAY more for their sports. Let’s do this!
#soldieron  #invictusgames #invictusgames2018 #ig18 #gameondownunder #masterofmydestiny #captainofmysoul #hrhprinceharry #dukeofsussex
DAY 5- When and What To Eat. You’ve heard about the fact that it takes 4 hours to digest your food, right? So what that actually means is your body starts to be in fat burning mode once you stop eating. Your body essentially starts to be in fat storing mode once you start to popping food (water is ok) into your mouth. The amount of energy burned during fat burning mode increases through time. That’s why your objective is to prolong the time in between your meal time. When you eat and snack every few hours, your body will not possibly achieve the optimal fat burning furnace. What I do is that eat 3 times a day. I take my breakfast after 8.00am, lunch after 12.30pm and dinner before 8.00pm. I hear you say “how would you be able to sustain with eating as little as the size of your fist with so long of a time before your next meal? Are you CRAZY??” Well, not really. What I do is I take either 1/2 tub of yogurt OR a small cup of low fat milk OR 2-3 small sheets of seaweed OR 10 pieces of almonds ONCE between meal and drink drink drink as much water to fill up your gut so you won’t get hungry. And keep yourself bz with fun things (UNRELATED TO FOOD, doh!!!) to do, so your mind is not bored and think about food 💪🏼 #soldieron #weightloss #itsajourney #comejoinme #noonesaysitseasy #livestrong #liveactive #lifewithnolimits #strongisthenewsexy
DAY 5- When and What To Eat. You’ve heard about the fact that it takes 4 hours to digest your food, right? So what that actually means is your body starts to be in fat burning mode once you stop eating. Your body essentially starts to be in fat storing mode once you start to popping food (water is ok) into your mouth. The amount of energy burned during fat burning mode increases through time. That’s why your objective is to prolong the time in between your meal time. When you eat and snack every few hours, your body will not possibly achieve the optimal fat burning furnace. What I do is that eat 3 times a day. I take my breakfast after 8.00am, lunch after 12.30pm and dinner before 8.00pm. I hear you say “how would you be able to sustain with eating as little as the size of your fist with so long of a time before your next meal? Are you CRAZY??” Well, not really. What I do is I take either 1/2 tub of yogurt OR a small cup of low fat milk OR 2-3 small sheets of seaweed OR 10 pieces of almonds ONCE between meal and drink drink drink as much water to fill up your gut so you won’t get hungry. And keep yourself bz with fun things (UNRELATED TO FOOD, doh!!!) to do, so your mind is not bored and think about food 💪🏼 #soldieron  #weightloss  #itsajourney  #comejoinme  #noonesaysitseasy  #livestrong  #liveactive  #lifewithnolimits  #strongisthenewsexy 
Team Canada 🇨🇦 #Invictus #soldieron #teamcanada #IG2018
I’ve got dinner in the instant pot, family playing games downstairs, and I’m fretting over what to write in my guest post for @shelfesteem 😳 
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I also have six more books to sign and package up. Hard to believe how fast these went this past week! I only have two left 😱
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I’ve been asked if my husband has read the book. The answer is no. Will he? I dunno. I’m not asking him to, nor does it bother me if he doesn’t. He’s not my target audience—though I did dedicate it to him. What can I say. From the moment I met him, he made me want to be a better version of myself. The best version.
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Random question... what’s for dinner at your house?
🧀
We are doing IP Mac and cheese. Super easy and super yummy.
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#bookstagram #bookstagrammer #falldecor #pumpkins #indieauthor #soldieron #christianfiction #debutnovel #heartsonguard #amwriting #selfpublishing #authorsofinstagram #authorpreneur
I’ve got dinner in the instant pot, family playing games downstairs, and I’m fretting over what to write in my guest post for @shelfesteem 😳 _ I also have six more books to sign and package up. Hard to believe how fast these went this past week! I only have two left 😱 _ I’ve been asked if my husband has read the book. The answer is no. Will he? I dunno. I’m not asking him to, nor does it bother me if he doesn’t. He’s not my target audience—though I did dedicate it to him. What can I say. From the moment I met him, he made me want to be a better version of myself. The best version. _ _ Random question... what’s for dinner at your house? 🧀 We are doing IP Mac and cheese. Super easy and super yummy. _ _ #bookstagram  #bookstagrammer  #falldecor  #pumpkins  #indieauthor  #soldieron  #christianfiction  #debutnovel  #heartsonguard  #amwriting  #selfpublishing  #authorsofinstagram  #authorpreneur 
You can live your life with fear of others opinions, or you can just not give a fuck. #happydayz #soldieron #happymonday ✌️👊
Honoured to sing the title track for ‘after the war’ - all proceeds go to veterans services. - I’ve  met many vets on my tours and in my workshops - its devastating what happens when they return from war. Last year 84 vets took their life - it’s said that the toll was higher but not reported.. fortunately there are organisations like @soldieronaust who help support the servicemen, but there has to be more done for these people who sacrifice so much. Song is available on all streaming @applemusic @spotifyaunz etc.. 🙏
Honoured to sing the title track for ‘after the war’ - all proceeds go to veterans services. - I’ve met many vets on my tours and in my workshops - its devastating what happens when they return from war. Last year 84 vets took their life - it’s said that the toll was higher but not reported.. fortunately there are organisations like @soldieronaust who help support the servicemen, but there has to be more done for these people who sacrifice so much. Song is available on all streaming @applemusic @spotifyaunz etc.. 🙏
Inside the rehearsal room for #SoldierOn, opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
Inside the rehearsal room for #SoldierOn , opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
Inside the rehearsal room for #SoldierOn, opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
Inside the rehearsal room for #SoldierOn , opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
Inside the rehearsal room for #SoldierOn, opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
Inside the rehearsal room for #SoldierOn , opening in just under two weeks. Head over to our Facebook page for the full set. 📸Tom Leigh
It was a wet one today, but we managed to play all 18. #golf #wet #raining #panshanger #soldieron
I’m sad because my mommy is headed off to the Invictus Games today and I’m going to miss her. If you’d like to join me in following her, her Facebook page is Nicole Murillo Canadian 2018 Invictus Athlete
#lolapuppymurillo #puggle #ougglesofinstagram #invictusgames2018 #invictusgames #ig18 #gameondownunder #soldieron
Off to Ottawa for staging camp 😊

#Invictus #soldieron
Had a lot going on recently so theres much more work to do on my #Autobiography.
This is the first draft, we’ve begun editing & now got a lot to add. So it’s not going to be out until February/March 2019 #SoldierOn #RossTheBoss
Had a lot going on recently so theres much more work to do on my #Autobiography . This is the first draft, we’ve begun editing & now got a lot to add. So it’s not going to be out until February/March 2019 #SoldierOn  #RossTheBoss 
Team Canada begins there Invictus Games 2018 staging camp in Ottawa today. In a few days we will be at it again in Sydney.  Lots more to come...
#tcinvictusec #agk #agkinesiology #kinesiology #thepowerofsport #soldieron
HEY OTTAWA!!!! Come on out and give our @tcinvictusec guys and gals one last Canadian fist-bump to send them on their way to the @invictusgames2018 !! 🇨🇦 👉🏼 🇦🇺 🙌🏼👊🏼 When: Tues 16 Oct 3pm-5pm
Where: Canada Reception Ctr - Hangar 11, 190 Convair Private, Ottawa (Parking available at Military Family Resource Centre, 330 Croil Private. Shuttles provided to Hangar 11)

#SoldierOn #AdaptOvercome #InvictusGames #IG2018 #CAF #yow
HEY OTTAWA!!!! Come on out and give our @tcinvictusec guys and gals one last Canadian fist-bump to send them on their way to the @invictusgames2018 !! 🇨🇦 👉🏼 🇦🇺 🙌🏼👊🏼 When: Tues 16 Oct 3pm-5pm Where: Canada Reception Ctr - Hangar 11, 190 Convair Private, Ottawa (Parking available at Military Family Resource Centre, 330 Croil Private. Shuttles provided to Hangar 11) #SoldierOn  #AdaptOvercome  #InvictusGames  #IG2018  #CAF  #yow 
Love this photo from one of our Soldiers United Family 🙏🙌
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Keep tagging us in your photos or your posts so we can share your story or photos with the other Soldiers out there 🙏
@schuie22 •
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#letsbattlethistogether #soldieron #unitedwestand #mentalstrength #survivor #mentalhealth #beyondblue #jointhemovement #inspire #ruok #mentalillness #dontgiveup #awareness #livin #itaintweaktospeak #itsoknottobeokay #mentalhealthawareness #gratitude #health #strong #soldier #fighter #warrior #army #instagood #headspace #sundayvibes #weareone #togetherwerise #inspiration
Love this photo from one of our Soldiers United Family 🙏🙌 • Keep tagging us in your photos or your posts so we can share your story or photos with the other Soldiers out there 🙏 @schuie22 • • #letsbattlethistogether  #soldieron  #unitedwestand  #mentalstrength  #survivor  #mentalhealth  #beyondblue  #jointhemovement  #inspire  #ruok  #mentalillness  #dontgiveup  #awareness  #livin  #itaintweaktospeak  #itsoknottobeokay  #mentalhealthawareness  #gratitude  #health  #strong  #soldier  #fighter  #warrior  #army  #instagood  #headspace  #sundayvibes  #weareone  #togetherwerise  #inspiration 
I can't wait to see Cobber in person!!! Sydney, Australia is the place to be #travel #IG2018 #teamCanada #teamcanada #soldieron #iaminvictus #tripofalifetime #sograteful
This mornings realisation. Life is what you make it. You need to learn to take your past, break it down and build a new path to your future. Too much has happened in my small time on this planet for me to stop in my tracks and forget that I am a #survivor #lovelife #enjoylife #soldieron
This mornings realisation. Life is what you make it. You need to learn to take your past, break it down and build a new path to your future. Too much has happened in my small time on this planet for me to stop in my tracks and forget that I am a #survivor  #lovelife  #enjoylife  #soldieron 
The newest member of our Soldiers United Family 🙏 
So proud of the support everyone has shown us and it’s awesome seeing kids rep our new kids tees 🙌 @soldiers.utd •
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#letsbattlethistogether #soldieron #unitedwestand #mentalstrength #survivor #mentalhealth #beyondblue #jointhemovement #inspire #ruok #mentalillness #dontgiveup #awareness #livin #itaintweaktospeak #itsoknottobeokay #mentalhealthawareness #gratitude #health #strong #soldier #fighter #warrior #army #soldiers #headspace #blessed #weareone #togetherwerise #inspiration
The newest member of our Soldiers United Family 🙏 So proud of the support everyone has shown us and it’s awesome seeing kids rep our new kids tees 🙌 @soldiers.utd • • #letsbattlethistogether  #soldieron  #unitedwestand  #mentalstrength  #survivor  #mentalhealth  #beyondblue  #jointhemovement  #inspire  #ruok  #mentalillness  #dontgiveup  #awareness  #livin  #itaintweaktospeak  #itsoknottobeokay  #mentalhealthawareness  #gratitude  #health  #strong  #soldier  #fighter  #warrior  #army  #soldiers  #headspace  #blessed  #weareone  #togetherwerise  #inspiration 
The newest member of our Soldiers United Family 🙏 
So proud of the support everyone has shown us and it’s awesome seeing kids rep our new kids tees 🙌
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#letsbattlethistogether #soldieron #unitedwestand #mentalstrength #survivor #mentalhealth #beyondblue #jointhemovement #inspire #ruok #mentalillness #dontgiveup #awareness #livin #itaintweaktospeak #itsoknottobeokay #mentalhealthawareness #gratitude #health #strong #soldier #fighter #warrior #army #soldiers #headspace #blessed #weareone #togetherwerise #inspiration
The newest member of our Soldiers United Family 🙏 So proud of the support everyone has shown us and it’s awesome seeing kids rep our new kids tees 🙌 • • #letsbattlethistogether  #soldieron  #unitedwestand  #mentalstrength  #survivor  #mentalhealth  #beyondblue  #jointhemovement  #inspire  #ruok  #mentalillness  #dontgiveup  #awareness  #livin  #itaintweaktospeak  #itsoknottobeokay  #mentalhealthawareness  #gratitude  #health  #strong  #soldier  #fighter  #warrior  #army  #soldiers  #headspace  #blessed  #weareone  #togetherwerise  #inspiration 
Sprained! Damn... Working out how I will train this week #willkeepgoing

#soldieron #adaptandovercome #recoverystartsnow
Happy Sunday ⭐️ With all this rain about it’s a Netflix & Chill kind of day! 🌧 
#chillandrelax #hotchoclate #rainrainrain #cold #soldieron
If it isn’t packed...it’s not coming!  Off to Australia! #ig2018  #soldieron #roadtogold #canadianathletes #parasport
It’s supposed to be hard. The hard is what makes it great. #beinspirational #soldieron #aleagueoftheirown
To get good, solid, noticeable results from anything, you need to be CONSISTENT!

You can't expect amazing results doing something once or twice or whenever you 'feel like it'. You have to carry on doing it again, and again and again. Whether it's going out to get good with girls, or hitting the gym 3 times a week for huge biceps - consistency is the KEY!

Stay Sexy - Luca Daniel @lucadaniel_01

#productivity #lifestyle #progress #nextlevel #realtalk #hustle #soldieron #simplegame #masculine #game #pickup #dating #lucadaniel #drive #passion #success #growth #experience #moveforward #truth #consistency #SE #NRYNE #DnD #DGPG #4WN #GSD #GTTP
To get good, solid, noticeable results from anything, you need to be CONSISTENT! You can't expect amazing results doing something once or twice or whenever you 'feel like it'. You have to carry on doing it again, and again and again. Whether it's going out to get good with girls, or hitting the gym 3 times a week for huge biceps - consistency is the KEY! Stay Sexy - Luca Daniel @lucadaniel_01 #productivity  #lifestyle  #progress  #nextlevel  #realtalk  #hustle  #soldieron  #simplegame  #masculine  #game  #pickup  #dating  #lucadaniel  #drive  #passion  #success  #growth  #experience  #moveforward  #truth  #consistency  #SE  #NRYNE  #DnD  #DGPG  #4WN  #GSD  #GTTP 
”Please know that if some days, all you do is hold yourself together, that’s ok...”🖤 #blackandwhitephotography #bw #bythelake #soldieron #justbreathe #naturelovers #simplicity
Great photo of one of our Soldiers United family climbing through snow and ice at Bogd Khan Mountain! 
Hope you all have a great weekend. 
@caity_mcbaron 🙏 @soldiers.utd •
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#bogdkhanmountain #climb #snow #outdoortherapy #letsbattlethistogether #jointhemovement #ruok #soldieron #unitedwestand #yougotthis #dontgiveup #explore #travel #health #healthylifestyle #strong #suicideprevention #worldmentalhealthday #breathe #live #livin #proud #climbing #beauty #amazing #instagood #photooftheday #instadaily #saturdayvibes
Great photo of one of our Soldiers United family climbing through snow and ice at Bogd Khan Mountain! Hope you all have a great weekend. @caity_mcbaron 🙏 @soldiers.utd • • #bogdkhanmountain  #climb  #snow  #outdoortherapy  #letsbattlethistogether  #jointhemovement  #ruok  #soldieron  #unitedwestand  #yougotthis  #dontgiveup  #explore  #travel  #health  #healthylifestyle  #strong  #suicideprevention  #worldmentalhealthday  #breathe  #live  #livin  #proud  #climbing  #beauty  #amazing  #instagood  #photooftheday  #instadaily  #saturdayvibes 
Great photo of one of our Soldiers United family climbing through snow and ice at Bogd Khan Mountain! 
Hope you all have a great weekend. 
@caity_mcbaron 🙏
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#bogdkhanmountain #climb #snow #outdoortherapy #letsbattlethistogether #jointhemovement #ruok #soldieron #unitedwestand #yougotthis #dontgiveup #explore #travel #health #healthylifestyle #strong #suicideprevention #worldmentalhealthday #breathe #live #livin #proud #climbing #beauty #amazing #instagood #photooftheday #instadaily #saturdayvibes
Great photo of one of our Soldiers United family climbing through snow and ice at Bogd Khan Mountain! Hope you all have a great weekend. @caity_mcbaron 🙏 • • #bogdkhanmountain  #climb  #snow  #outdoortherapy  #letsbattlethistogether  #jointhemovement  #ruok  #soldieron  #unitedwestand  #yougotthis  #dontgiveup  #explore  #travel  #health  #healthylifestyle  #strong  #suicideprevention  #worldmentalhealthday  #breathe  #live  #livin  #proud  #climbing  #beauty  #amazing  #instagood  #photooftheday  #instadaily  #saturdayvibes 
#Repost @choppy_w 
Thumbs up @soldiers.utd .!👍🏻 Thanks for the new merch 🧢 ... love it . Have a good day soldiers! 
Cap from -
soldiers-united.myshopify.com
#soldiersunited #joinup #letsbattlethistogether #soldieron #stopthestigma #brandrep #building #tools #boschtools #tooltrailer #ambassador #ruok #mentalillness #itaintweaktospeak #suicideprevention #worldmentalhealthday #letsbattlethistogether #jointhemovement #ruokday #soldier #unitedwestand #local #healthylifestyle #supportlocal #cq #grassisgreener @jacob_west24 @mac79it
#Repost  @choppy_w Thumbs up @soldiers.utd .!👍🏻 Thanks for the new merch 🧢 ... love it . Have a good day soldiers! Cap from - soldiers-united.myshopify.com #soldiersunited  #joinup  #letsbattlethistogether  #soldieron  #stopthestigma  #brandrep  #building  #tools  #boschtools  #tooltrailer  #ambassador  #ruok  #mentalillness  #itaintweaktospeak  #suicideprevention  #worldmentalhealthday  #letsbattlethistogether  #jointhemovement  #ruokday  #soldier  #unitedwestand  #local  #healthylifestyle  #supportlocal  #cq  #grassisgreener  @jacob_west24 @mac79it
VR Glasses Virtual Reality .
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MEAFO Technology:Double Lens Double Screen Imaging Technology,80 Inches (3m) HD 640 x360 High Quality Display Effect[Large Capacity Battery] Built-in 1600mAh Lithium polymer battery, supports up to 4 hours video play, smart power-saving.,Stereo Headset[Private Theater] HMD-518 is a personal 3D mobile theater, you can feel free to enjoy your favorite movies, entertainment programs, games and more.[2D / 3D Mobile Cinema] Support 2D / 3D function switch, 3D cinema allows you to have a boiling passion and immersive experience, 2D let you relieve fatigue.Mask Part Can Free Disassembly Or Installation,Pupil Distance Adjust In Menu Can Setting,Wear Comfortable Ergonomic DesignCompatible For: for Samsung note series,for Samsung galaxy series,for iphone ,for HTC and other Android smart phoneSpecial scratch resistant lens cover design by a professional VR CASE team, when not in use VR CASE can be hidden very good slide lens cover to protect the lens from scratches in your

https://maddysshop.com

#glamour #fulllips #million #thoughts #status #thinking #gym #thuglife #insperationalquotes #class #dog #doglover #cute #positivity #chinup #needlift #wednesdayvibes #soldieron #capetown #newness #feelgood #achieve #lifebest #teamcastaneda #bestyearever #creativity #inspireothers #writersofinstagram #story #belegendary
VR Glasses Virtual Reality . . MEAFO Technology:Double Lens Double Screen Imaging Technology,80 Inches (3m) HD 640 x360 High Quality Display Effect[Large Capacity Battery] Built-in 1600mAh Lithium polymer battery, supports up to 4 hours video play, smart power-saving.,Stereo Headset[Private Theater] HMD-518 is a personal 3D mobile theater, you can feel free to enjoy your favorite movies, entertainment programs, games and more.[2D / 3D Mobile Cinema] Support 2D / 3D function switch, 3D cinema allows you to have a boiling passion and immersive experience, 2D let you relieve fatigue.Mask Part Can Free Disassembly Or Installation,Pupil Distance Adjust In Menu Can Setting,Wear Comfortable Ergonomic DesignCompatible For: for Samsung note series,for Samsung galaxy series,for iphone ,for HTC and other Android smart phoneSpecial scratch resistant lens cover design by a professional VR CASE team, when not in use VR CASE can be hidden very good slide lens cover to protect the lens from scratches in your https://maddysshop.com #glamour  #fulllips  #million  #thoughts  #status  #thinking  #gym  #thuglife  #insperationalquotes  #class  #dog  #doglover  #cute  #positivity  #chinup  #needlift  #wednesdayvibes  #soldieron  #capetown  #newness  #feelgood  #achieve  #lifebest  #teamcastaneda  #bestyearever  #creativity  #inspireothers  #writersofinstagram  #story  #belegendary