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Yay to the last work week of 2018! 🎉
Boo to waking up bloated and sluggish after eating out/crummy all weekend. 👎🏻
BUT I’m so happy with our new backsplash, so it was worth it!!! 🙌🏻😍 .
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#strongnotskinny #strongisthenewskinny #emom #strongmom #strongmama #strongwomen #mombod #momswholift #momswithmuscle #tiuteam #tiumom #tiuholidayhustle #lgcommunity #lgmoms #lgfitmas #fitfam #fitmom #fitmama #fitness #homeworkout #homegym #balance #healthy
Yay to the last work week of 2018! 🎉 Boo to waking up bloated and sluggish after eating out/crummy all weekend. 👎🏻 BUT I’m so happy with our new backsplash, so it was worth it!!! 🙌🏻😍 . . . . . #strongnotskinny  #strongisthenewskinny  #emom  #strongmom  #strongmama  #strongwomen  #mombod  #momswholift  #momswithmuscle  #tiuteam  #tiumom  #tiuholidayhustle  #lgcommunity  #lgmoms  #lgfitmas  #fitfam  #fitmom  #fitmama  #fitness  #homeworkout  #homegym  #balance  #healthy 
🔴WARNING🔴

One positive choice for YOU could have a ripple effect on the ones you love 💕 most!

4.5! Years ago I woke up on a Monday morning and pushed Play on my very FIRST at home workout! It was UGLY...😩 There was a lot of sweat, a lot of pushing pause, and a lot of TEARS 😭! But I got up the next day and the next and kept at it. While my babes slept in their bed. While THIS guy watched. He was always super into fitness but having kids got us BOTH off track! 
And every choice I made for ME was seen by him and our boys! And although you don’t see him most days, Mitch is up and moving alongside me! 💙

They are my WHY! I work on me to be a better wife and mama! And to also lead by example!!! So this #nevermissamonday sweat sesh is devoted to the guys I LOVE! Why are you sweating today? ➖➖➖➖➖➖➖➖➖➖➖➖
If you’re not, and need a place to start, well then I’m your GAL sister! Bout to hop on this step for 20 minutes and I’m inviting you to begin with me in January! If you are IN for 🤜🏻 Faith based fitness devotions
🤜🏻 20 minute workouts 🤜🏻 6 days a week
🤜🏻 Simple nutrition and meal plans
🤜🏻 A tracker to keep up with your progress and goals
🤜🏻 A special get started packet from yours truly

Then drop you last emoji below!!! I’m answering messages this morning and im happy to send you the deets!!! 📧 
Swipe to check out the results form this program already!
🔴WARNING🔴 One positive choice for YOU could have a ripple effect on the ones you love 💕 most! 4.5! Years ago I woke up on a Monday morning and pushed Play on my very FIRST at home workout! It was UGLY...😩 There was a lot of sweat, a lot of pushing pause, and a lot of TEARS 😭! But I got up the next day and the next and kept at it. While my babes slept in their bed. While THIS guy watched. He was always super into fitness but having kids got us BOTH off track! And every choice I made for ME was seen by him and our boys! And although you don’t see him most days, Mitch is up and moving alongside me! 💙 They are my WHY! I work on me to be a better wife and mama! And to also lead by example!!! So this #nevermissamonday  sweat sesh is devoted to the guys I LOVE! Why are you sweating today? ➖➖➖➖➖➖➖➖➖➖➖➖ If you’re not, and need a place to start, well then I’m your GAL sister! Bout to hop on this step for 20 minutes and I’m inviting you to begin with me in January! If you are IN for 🤜🏻 Faith based fitness devotions 🤜🏻 20 minute workouts 🤜🏻 6 days a week 🤜🏻 Simple nutrition and meal plans 🤜🏻 A tracker to keep up with your progress and goals 🤜🏻 A special get started packet from yours truly Then drop you last emoji below!!! I’m answering messages this morning and im happy to send you the deets!!! 📧 Swipe to check out the results form this program already!
Day 7 done (finally!) Im enjoying my home workouts, but miss the gym!! Im determined to make this week a high excersize week. I don’t feel like I do as much when I work out at home so I’m getting my butt to the gym tomorrow 💪
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#fitmum #fitmom #dailyworkout #fit #healthymum #iwantabs #fitness #absworkout #morningworkout #juststrongambassador #strongnotskinny #strong #strongwomen #instafit #fitnessjourney #fitnesstransformation #fitforlife #strongmum #strongmom #progressnotperfection #weightlossjourney #28daysofsweat #fitnessformentalhealth #homeworkout
Day 7 done (finally!) Im enjoying my home workouts, but miss the gym!! Im determined to make this week a high excersize week. I don’t feel like I do as much when I work out at home so I’m getting my butt to the gym tomorrow 💪 . . . . #fitmum  #fitmom  #dailyworkout  #fit  #healthymum  #iwantabs  #fitness  #absworkout  #morningworkout  #juststrongambassador  #strongnotskinny  #strong  #strongwomen  #instafit  #fitnessjourney  #fitnesstransformation  #fitforlife  #strongmum  #strongmom  #progressnotperfection  #weightlossjourney  #28daysofsweat  #fitnessformentalhealth  #homeworkout 
Another Monday, another squat session. My wrist is still bothering me, so I put the bar higher on my back to compensate. Overall, these felt good. Modified the WOD a little and did dumbbell thrusters instead of db clusters to minimize wrist pain, also went well, despite being sick all weekend.
Another Monday, another squat session. My wrist is still bothering me, so I put the bar higher on my back to compensate. Overall, these felt good. Modified the WOD a little and did dumbbell thrusters instead of db clusters to minimize wrist pain, also went well, despite being sick all weekend.
Motivated! Determined and ready to slay the day! 💫
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#fitmom  #momofboys #beyou  #mondaymotivation #workforit #momof2 #latina #positivevibes #latinaonline #blogger #strongmom #soccermom #thisis40 #htown  #influencer #befierce #shine #igfitness  #soccermom #yogi  #homeworkout #igfitmom #HLB  #htown #confidence #momstrength  @texaslatinabloggers @houstonlatinabloggers  @realbeautyrealwomen @nikewomen
Easy trick for dealing with holiday parties and family gatherings. ⛄️ If you haven’t yet, DM us “Count me in!” to get an early registration bonus for The Super Busy Mommy Workout Online Coaching Group, starting January 2nd. Have no idea how online coaching works? We’ll answer all your questions when you DM us. Space is limited, and early registration ends Sunday.
Easy trick for dealing with holiday parties and family gatherings. ⛄️ If you haven’t yet, DM us “Count me in!” to get an early registration bonus for The Super Busy Mommy Workout Online Coaching Group, starting January 2nd. Have no idea how online coaching works? We’ll answer all your questions when you DM us. Space is limited, and early registration ends Sunday.
Monday is off to a good start! No snoozing on my 430am alarm, Arden didn’t start crying until my last toe tap and I rocked her back to sleep long enough to get ready for work and make breakfast! 👊🏻
A nice one on one breakfast with Ardie and a dance party when Evie joined the party 💃🏽 👯 
Today is a good one! 
#monday #iseeyou #owningmonday #freshstart #gratitude #fatlosschallenge #kgkambassador #kgkfitsisters #strongmom #katiekeepsfit
LEARNED SOMETHING NEW TODAY::: I usually love leg day, but I DO NOT love leg day on the heels of a winter cold 🤦🏻‍♀️ #whatwasithinking #badidea #strugglecity #legday #earnit #solo #motivationmonday #consistency #fitmom #strongmom
All I’ve got for you this Monday morning is a simple why not?
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Why not try something new?
Why not give these workouts a try?
Why not strive to be your best?
Why not get in great shape?
Why not figure out how to live balanced and healthy?
Why not love your self?
Why not build up that self confidence?
Why not start today?
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A simple change can make all the difference. Join me or do it in your own... that is up to you but just do it! Do it for yourself.👊🏻
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Why not 💕
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#monday#mondaymotivation #workoutmotivation #nevermissamonday #morningmotivation #mom #girlmom #toddlermom #strongmom #juststart #makeachange #whynot #sahmlife #fitmom#motherhoodunplugged #sahm #behappy #honestmotherhood #tiu #tiumom #teacher #fitteacher #momlifeisthebestlife #momlife #momminainteasy #motherhood #momsofinstagram #ig_motherhood #moms
All I’ve got for you this Monday morning is a simple why not? • • Why not try something new? Why not give these workouts a try? Why not strive to be your best? Why not get in great shape? Why not figure out how to live balanced and healthy? Why not love your self? Why not build up that self confidence? Why not start today? • • A simple change can make all the difference. Join me or do it in your own... that is up to you but just do it! Do it for yourself.👊🏻 • • Why not 💕 • • • #monday #mondaymotivation  #workoutmotivation  #nevermissamonday  #morningmotivation  #mom  #girlmom  #toddlermom  #strongmom  #juststart  #makeachange  #whynot  #sahmlife  #fitmom #motherhoodunplugged  #sahm  #behappy  #honestmotherhood  #tiu  #tiumom  #teacher  #fitteacher  #momlifeisthebestlife  #momlife  #momminainteasy  #motherhood  #momsofinstagram  #ig_motherhood  #moms 
Trimakasih telah menjadi mama yang baik dan kuat... Aku tau mama sangat sayng terhadap anak mu  walaupun banyak kesalahan yang aku lakukan selama ini... Tapi pintu maaf selalu kau hadirkan untuk ku anak mu.. --------------------------------------------------------
#lovemommy #ummah #strongmom
Trimakasih telah menjadi mama yang baik dan kuat... Aku tau mama sangat sayng terhadap anak mu walaupun banyak kesalahan yang aku lakukan selama ini... Tapi pintu maaf selalu kau hadirkan untuk ku anak mu.. -------------------------------------------------------- #lovemommy  #ummah  #strongmom 
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📸 by @andrewclyde_
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#nederland #limburg #limburgse #sittard #brownwomen #newfeed #fotovandedag #dress #womeninspiringwomen #strongwife #strongmom #bestofmom #momlifestyle #mymotherhood #organicskincare #naturalskincare #cameramama #positiveminds #positivelifestyle #whatiworetoday #styleoftheday #trueoutfit #beautyinsideandout #teenmom #modelmom #urbanlifestyle #streetlifestyle
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———————————————————— 📸 by @andrewclyde_ • • • • • #nederland  #limburg  #limburgse  #sittard  #brownwomen  #newfeed  #fotovandedag  #dress  #womeninspiringwomen  #strongwife  #strongmom  #bestofmom  #momlifestyle  #mymotherhood  #organicskincare  #naturalskincare  #cameramama  #positiveminds  #positivelifestyle  #whatiworetoday  #styleoftheday  #trueoutfit  #beautyinsideandout  #teenmom  #modelmom  #urbanlifestyle  #streetlifestyle  ————————————————————
I am a strong, independent woman unless Im waiting for my nails to dry 💅
#strongmom #strongindependentwoman #everydayimhustlin #independentmother #happymonday
Week 20, Day 1- no days skipped. For today’s workout I aimed for 10 minutes of cardio followed by 10 minutes of #HIIT with weights, focusing on functional movements. I had to stop and go about 42 times ( #momlife #thankskids ) so it took a bit longer, but it got done! It wasn’t how I’d planned, but I tried!
Today’s exercises were:
Renegade Row to Frogger 
Squat to Reverse Curl with an Overhead Press
Lateral Dumbbell Lunges
Dumbbell Thrusters to Tricep Extensions
Squat Jumps 
Each exercise was done for 30 seconds, no rep counting, no breaks between sets, and then the circuit was repeated until I’d hit ten minutes. 
Get after it, IG. 
Ange.
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.  #fitnessjourney #homeworkout #postpartumworkout #momswholift #instafit  #functionaltraining #weighttraining  #hiitworkout #dumbbellworkout #hiitcircuit #fitsporation #getfit #strongmom
#goals #strongnotskinny  #fitmom 
#fitspo 
#strengthtraining #getstrong #noexcuses #fitmomsofig #fastedstatetraining #intermittentfasting #fastingfitness
Week 20, Day 1- no days skipped. For today’s workout I aimed for 10 minutes of cardio followed by 10 minutes of #HIIT  with weights, focusing on functional movements. I had to stop and go about 42 times ( #momlife  #thankskids  ) so it took a bit longer, but it got done! It wasn’t how I’d planned, but I tried! Today’s exercises were: Renegade Row to Frogger Squat to Reverse Curl with an Overhead Press Lateral Dumbbell Lunges Dumbbell Thrusters to Tricep Extensions Squat Jumps Each exercise was done for 30 seconds, no rep counting, no breaks between sets, and then the circuit was repeated until I’d hit ten minutes. Get after it, IG. Ange. . . . . . . . #fitnessjourney  #homeworkout  #postpartumworkout  #momswholift  #instafit  #functionaltraining  #weighttraining  #hiitworkout  #dumbbellworkout  #hiitcircuit  #fitsporation  #getfit  #strongmom  #goals  #strongnotskinny  #fitmom  #fitspo  #strengthtraining  #getstrong  #noexcuses  #fitmomsofig  #fastedstatetraining  #intermittentfasting  #fastingfitness 
Happy Monday!! My form isn’t perfect, but I’m working on it👌🏻 Hope you are all finding time to kick your own booty today 👊🏻🖤
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#fitfam #fit #girlswithmuscle #wod #fitnessmotivation #goodmorning #fitness #fitgirl #fitspo #inspo #goals #motivation #happymonday #strong #strongmom #girlswholift #hustle #gymtime #exercise #positivevibes #happyhour #riseandgrind
4 #fitnesswalking miracle miles with #lesliesansone DVD this morning. 🏃‍♀️ I love using the miracle mile band for #strengthtraining because it's easy to use (I can make the resistance easier or harder anytime I want!) and makes it a total body workout! 👟👟🔥
#empowermoms #walkstrongroanoke #fitnessinstructor #walkleader #fitnessblogger #groupinstructor #noexcuses #noexcusemom  #iamlimitless #sweatpink  #racetraining #fitbitblaze #fitmom  #stressrelief  #strongmom #trainingforlife #boymom #homegym #walkathome @walkathome
4 #fitnesswalking  miracle miles with #lesliesansone  DVD this morning. 🏃‍♀️ I love using the miracle mile band for #strengthtraining  because it's easy to use (I can make the resistance easier or harder anytime I want!) and makes it a total body workout! 👟👟🔥 #empowermoms  #walkstrongroanoke  #fitnessinstructor  #walkleader  #fitnessblogger  #groupinstructor  #noexcuses  #noexcusemom  #iamlimitless  #sweatpink  #racetraining  #fitbitblaze  #fitmom  #stressrelief  #strongmom  #trainingforlife  #boymom  #homegym  #walkathome  @walkathome
Front squats, Burpees and Thrusters, my legs are gonna be sore tomorrow!  #5amworkout #strongnotskinny #fitmom #impactfitness #mondaymotivation #strongmom #strongisbeautiful #keto #ketocarnivore
Stresujacy poniedziałek właśnie minął, został tylko poniedziałek .... 👌 
#monday #woman #brunette #gymlover #gymfreak #mom #strongmom 
#kobieta #polskakobieta #brunetka #mama #silnakobieta #silnamama #stresującyponiedziałek #stresujacyporanek 
#dziewczynazsiłowni 
Pięknego dnia wszystkim życzę 🍀
Day 4 of #snowqueensyoga is #garland
This pose always makes me think of gratitude. I have a lot to be grateful for: health, family, hope, faith, and happiness. .
❄️Cool Sponsors:
@dontmesswithganesh 
@mystikcreation 
@solauradesigns 
@caslucdesigns .
❄️ Icy Queen Hosts:
@sprytely 
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@kriccet .
🌬️Dec 14th-23rd🌬️
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#balance
#healthy
#igfitmoms
#igyoga
#igyogachallenge
#iloveyoga
#motivation
#namaste
#postpartumfitness
#practicedaily
#strongmom
#vinyasa
#vinyasaflow
#yoga
#yogachallenge
#yogaeverydamnday
#yogaeveryday
#yogaeverywhere
#yogaforeveryone
#yogalove
#yogalover
#yogalife
#yogalifestyle
#yogaposes 
#yogapose 
#yogastrong
#yogi
#yogini
Day 4 of #snowqueensyoga  is #garland  This pose always makes me think of gratitude. I have a lot to be grateful for: health, family, hope, faith, and happiness. . ❄️Cool Sponsors: @dontmesswithganesh @mystikcreation @solauradesigns @caslucdesigns . ❄️ Icy Queen Hosts: @sprytely @casplaycirque @kriccet . 🌬️Dec 14th-23rd🌬️ . #balance  #healthy  #igfitmoms  #igyoga  #igyogachallenge  #iloveyoga  #motivation  #namaste  #postpartumfitness  #practicedaily  #strongmom  #vinyasa  #vinyasaflow  #yoga  #yogachallenge  #yogaeverydamnday  #yogaeveryday  #yogaeverywhere  #yogaforeveryone  #yogalove  #yogalover  #yogalife  #yogalifestyle  #yogaposes  #yogapose  #yogastrong  #yogi  #yogini 
R2 LIIFT4 W4D1 Chest and Triceps are done!

They are burnt out and dead! Washing my hair should be fun!

#liift4 #dohardthings #strongmom #progressnotperfection #ididntdie
five days stand between me and winter break. five days of teaching, early mornings, late nights, and toughing it out. I believe that I can do it and I will. 
Happy Monday!
five days stand between me and winter break. five days of teaching, early mornings, late nights, and toughing it out. I believe that I can do it and I will. Happy Monday!
Meet my therapy - I felt so stressed before; but so balanced after yesterday’s legday! Now I can’t walk, but it still feels good. Anybody else enjoying sore muscles the next day? 🙈
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#somanyfeelings #gymtherapy #legday #postpartumjourney #nowsports #fitnessstudio #gymqueen #sweatingbeauties #sweatbabysweat #musclegrowth #deadlifting #polskiedziewczyny #polishgirl #glutebuilder #metime #workingout #eatforabs #healthyweightloss #powerbuilding #moremuscle #strongmom #bochum #ruhrgebiet #dumbbells
Meet my therapy - I felt so stressed before; but so balanced after yesterday’s legday! Now I can’t walk, but it still feels good. Anybody else enjoying sore muscles the next day? 🙈 💫 💫 💫 #somanyfeelings  #gymtherapy  #legday  #postpartumjourney  #nowsports  #fitnessstudio  #gymqueen  #sweatingbeauties  #sweatbabysweat  #musclegrowth  #deadlifting  #polskiedziewczyny  #polishgirl  #glutebuilder  #metime  #workingout  #eatforabs  #healthyweightloss  #powerbuilding  #moremuscle  #strongmom  #bochum  #ruhrgebiet  #dumbbells 
Ok Monday... LET'S DO THIS!
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⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailyhustle #holidayseason #dentalhygienist #riseandgrind #morningroutine #rdh #goaldigger #changingmylife #workingmom  #virtualfitcamp #mondaymotivation #fitfamily #homeworkouts #positivevibes #boymom #girlboss #activelife #fitnessprogress #weightlossjourney #supermom #fitlife #myweightlossjourney #strongmom #roadtohealth #southfloridamom #momlife #momboss #fitnesslover #runnersofinstagram
Ok Monday... LET'S DO THIS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailyhustle  #holidayseason  #dentalhygienist  #riseandgrind  #morningroutine  #rdh  #goaldigger  #changingmylife  #workingmom  #virtualfitcamp  #mondaymotivation  #fitfamily  #homeworkouts  #positivevibes  #boymom  #girlboss  #activelife  #fitnessprogress  #weightlossjourney  #supermom  #fitlife  #myweightlossjourney  #strongmom  #roadtohealth  #southfloridamom  #momlife  #momboss  #fitnesslover  #runnersofinstagram 
The year is almost over! Small freak out moment 😜😫😭😅🤣 How much of this year did sit waiting because of fear or holding back because of doubt? 
I am meeting with a good friend this week. We like to hold each other accountable through prayer and challenging each other to do what we actually say in our business'. I already kniw she is going to call me out for playing scared this year. She always does and even though I know better.

Even though I know when in fear I can turn to God, Yet and still. I acted in fear and doubt which held me back this year.

If I would have trusted in truth and light. I may have gotten where I wanted to be so I can regret or progress.

This is your Monday reminder beauty "God is within her, she will not fall; God will help her at break of day." Psalm 46:5

God's got this turn SO turn to Him and go for it!! Conquer your Monday Beauty!

#faithfueled #morningmessage #mondaymotivation
📸 credit @konstantlyv08
The year is almost over! Small freak out moment 😜😫😭😅🤣 How much of this year did sit waiting because of fear or holding back because of doubt? I am meeting with a good friend this week. We like to hold each other accountable through prayer and challenging each other to do what we actually say in our business'. I already kniw she is going to call me out for playing scared this year. She always does and even though I know better. Even though I know when in fear I can turn to God, Yet and still. I acted in fear and doubt which held me back this year. If I would have trusted in truth and light. I may have gotten where I wanted to be so I can regret or progress. This is your Monday reminder beauty "God is within her, she will not fall; God will help her at break of day." Psalm 46:5 God's got this turn SO turn to Him and go for it!! Conquer your Monday Beauty! #faithfueled  #morningmessage  #mondaymotivation  📸 credit @konstantlyv08
Turning Monday into Funday! What’s your fun for the most dreaded day of the week? A 20 minute hike over your lunch break, a stop on the way home to watch the sunset or a 5 minute meditation on your dreams/goals? #arcticlynxmaternity #stayactivefeelbeautiful
Turning Monday into Funday! What’s your fun for the most dreaded day of the week? A 20 minute hike over your lunch break, a stop on the way home to watch the sunset or a 5 minute meditation on your dreams/goals? #arcticlynxmaternity  #stayactivefeelbeautiful 
Train like a beast, look like a beauty 💪🏻❤️ .
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Level up your exercise today! Workout session with coach @vanihuangg and the amazing- getting-stronger Mrs @linaadharini . .
@levelupexercise
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#coachvanihuang #vanianytimeanywhere #personaltrainer #personaltrainerjakarta #personaltrainerbintaro #coachlife #coach #coachjakarta #grow #strong #timeundertension #lxbootcamp #turunberatbadan #naikberatbadan #otot #fitgroup #bestfriendgoals #trainer #noexcuses #semangat #igfitness #strongmom #turun5kgsebulan
Train like a beast, look like a beauty 💪🏻❤️ . . . Level up your exercise today! Workout session with coach @vanihuangg and the amazing- getting-stronger Mrs @linaadharini . . @levelupexercise . . #coachvanihuang  #vanianytimeanywhere  #personaltrainer  #personaltrainerjakarta  #personaltrainerbintaro  #coachlife  #coach  #coachjakarta  #grow  #strong  #timeundertension  #lxbootcamp  #turunberatbadan  #naikberatbadan  #otot  #fitgroup  #bestfriendgoals  #trainer  #noexcuses  #semangat  #igfitness  #strongmom  #turun5kgsebulan 
🚶🏼‍♀️Have you ever walked into the gym without a plan?
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📕Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, just know that you are not alone! (and I’m here to help! 👋🏼)
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📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals!
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✅There’s typically 4 main pieces to an effective workout:
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☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas.
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💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck.
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😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal.
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🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session.
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🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure!
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👣Start here for now! as you progress (and if you want more detailed & personalized workouts) you can always hire a coach.
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💩But the goal is to *just start* and then make changes along the way. now that you have a plan- go crush it!! Be sure to bookmark this for later and tag a friend who would benefit from this! 💙☀️
@saltylifts 
#workouttips #workoutoftheday #workoutroutine #strengthtraining #strongmom #fatlossjourney #fatloss #womenwholift #strongerthanyesterday #strongissexy #liftingweights #bostonfitness #workingout #weightlossmotiva
🚶🏼‍♀️Have you ever walked into the gym without a plan? ⠀ 📕Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, just know that you are not alone! (and I’m here to help! 👋🏼) ⠀ 📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals! ⠀ ✅There’s typically 4 main pieces to an effective workout: ⠀ ☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas. ⠀ 💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck. ⠀ 😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal. ⠀ 🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session. ⠀ 🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure! ⠀ 👣Start here for now! as you progress (and if you want more detailed & personalized workouts) you can always hire a coach. ⠀ 💩But the goal is to *just start* and then make changes along the way. now that you have a plan- go crush it!! Be sure to bookmark this for later and tag a friend who would benefit from this! 💙☀️ @saltylifts #workouttips  #workoutoftheday  #workoutroutine  #strengthtraining  #strongmom  #fatlossjourney  #fatloss  #womenwholift  #strongerthanyesterday  #strongissexy  #liftingweights  #bostonfitness  #workingout  #weightlossmotiva 
Kinda emoitional, broke up with my poly love 💔... But I won't lay down a just keep silent. Proud to be unique ❤️#strongmindend#strongmom#unique#veganmommy
You can't make children listen
You can't make children listen
Day 17 of #24yogaposestochristmas 🎅 1-24 December 🎅 #dancerpose 
Miles 🐕 is our original baby. He's put up with a lot this past year! He's such a good puppy💞 🎄Merry Hosts🎄
@clementine.evrard.yoga 🎄
@yoga.according.to.ana 🎄
@lenakerner 🎄 .
#balance
#healthy
#igfitmoms
#igyoga
#igyogachallenge
#iloveyoga
#motivation
#namaste
#postpartumfitness
#practicedaily
#strongmom
#vinyasa
#vinyasaflow
#yoga
#yogachallenge
#yogaeverydamnday
#yogaeveryday
#yogaeverywhere
#yogaforeveryone
#yogalove
#yogalover
#yogalife
#yogalifestyle
#yogaposes 
#yogapose 
#yogastrong
#yogi
#yogini
Day 17 of #24yogaposestochristmas  🎅 1-24 December 🎅 #dancerpose  Miles 🐕 is our original baby. He's put up with a lot this past year! He's such a good puppy💞 🎄Merry Hosts🎄 @clementine.evrard.yoga 🎄 @yoga.according.to.ana 🎄 @lenakerner 🎄 . #balance  #healthy  #igfitmoms  #igyoga  #igyogachallenge  #iloveyoga  #motivation  #namaste  #postpartumfitness  #practicedaily  #strongmom  #vinyasa  #vinyasaflow  #yoga  #yogachallenge  #yogaeverydamnday  #yogaeveryday  #yogaeverywhere  #yogaforeveryone  #yogalove  #yogalover  #yogalife  #yogalifestyle  #yogaposes  #yogapose  #yogastrong  #yogi  #yogini 
Pretty much daily because working out at 4 am isn’t pretty...😂😂🤦🏻‍♀️
Pretty much daily because working out at 4 am isn’t pretty...😂😂🤦🏻‍♀️
If something stands between you and your success, move it. Never be denied. - Dwayne 'The Rock' Johnson 
@rozettamargaretta 
#coachmaula #anytimeanywhere #personaltrainer #personaltrainerjakarta #personaltrainerbintaro #coachlife #coach #coachjakarta #strong  #turunberatbadan #naikberatbadan #otot #fit  #trainer #noexcuses #semangat #igfitness #strongmom #turun5kgsebulan
Let’s do this Monday
Let’s do this Monday
Förmiddag och träningen är redan avklarad ✔️ 👌
Nu kan vi mysa och äta lussebullar i värmen med hur gott samvete som helst 🎅🏻
Förmiddag och träningen är redan avklarad ✔️ 👌 Nu kan vi mysa och äta lussebullar i värmen med hur gott samvete som helst 🎅🏻
#mondaymotivation So instead of working out during the day as usual, I had to change my plans and do it in the evening instead. We’ve bought a trampoline for Liam for Xmas which should have been delivered on Friday or today but that hasn’t happened. As no one wanted to pick up the phone when I called the store I had to drive there to make sure we will get it before Xmas (that’s if you care 😜). And that’s the reason why I didn’t have time to train during the day. Even though I don’t really like training in the evening (and usually don’t have energy for it) I’ve decided to do it...just to be consistent (plus thing get crazy at this time of the year and I don’t know if I will be able to train on Friday...you never know I might have to go a pick up that trampoline myself 😜). It was short but sweaty workout:
✔️front squat with a loop band above the knees x 45sec
✔️stepping backward lunge x each leg 45sec
✔️wide squat with upright row x 45sec
✔️ bend over back row x 45sec
✔️burpees x 45sec 💪
You can swap the sand bag for dumbbells, kettle bells or even backpack with books 😜 🎒.
💪
I did 3 rounds plus I started with clams & glute bridges to “wake up” my glutes.
💪
Are you struggling to find the  time to workout this close to Xmas? #homeworkout
#mondaymotivation  So instead of working out during the day as usual, I had to change my plans and do it in the evening instead. We’ve bought a trampoline for Liam for Xmas which should have been delivered on Friday or today but that hasn’t happened. As no one wanted to pick up the phone when I called the store I had to drive there to make sure we will get it before Xmas (that’s if you care 😜). And that’s the reason why I didn’t have time to train during the day. Even though I don’t really like training in the evening (and usually don’t have energy for it) I’ve decided to do it...just to be consistent (plus thing get crazy at this time of the year and I don’t know if I will be able to train on Friday...you never know I might have to go a pick up that trampoline myself 😜). It was short but sweaty workout: ✔️front squat with a loop band above the knees x 45sec ✔️stepping backward lunge x each leg 45sec ✔️wide squat with upright row x 45sec ✔️ bend over back row x 45sec ✔️burpees x 45sec 💪 You can swap the sand bag for dumbbells, kettle bells or even backpack with books 😜 🎒. 💪 I did 3 rounds plus I started with clams & glute bridges to “wake up” my glutes. 💪 Are you struggling to find the time to workout this close to Xmas? #homeworkout 
I’m unfortunately having to take another sick day...my cold has returned. 😔 Soooo I’m taking a moment to THANK YOU for your positive vibes, for showing up each day, and for your encouragement and support to me and everyone else around you! 😊🙌🏼 Keep being awesome!!! .
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#makingadifference #fitnessmotivation #healthgoals #strengthtraining #runnerforlife #strongmom
Welches ist im Moment euer Lieblings Training? Ich kann mich nicht entscheiden.  Wenn es jedoch nach dem #pump geht,ist das brusttraining ganz weit vorne . ❤
#mondaymotivation #bodybuildingmotivation #bodybuildinglifestyle #bodybuilding #femalebodybuilding #bizeps #sixpack #abs #bodygoals #nacgermany #girlswholift #flexingladies #veins #me #strongmom #fitgirl #fitmom #fit #cut #offseason #bulk #fitness #gym #training #instafit #instagirl #fitgirl #me #gains #transformation
Welches ist im Moment euer Lieblings Training? Ich kann mich nicht entscheiden. Wenn es jedoch nach dem #pump  geht,ist das brusttraining ganz weit vorne . ❤ #mondaymotivation  #bodybuildingmotivation  #bodybuildinglifestyle  #bodybuilding  #femalebodybuilding  #bizeps  #sixpack  #abs  #bodygoals  #nacgermany  #girlswholift  #flexingladies  #veins  #me  #strongmom  #fitgirl  #fitmom  #fit  #cut  #offseason  #bulk  #fitness  #gym  #training  #instafit  #instagirl  #fitgirl  #me  #gains  #transformation 
God morgon måndag! Kickade igång veckan med ett överkroppspass och har därmed invigt vårt nya och rymligare källargym 🌟🌟🌟 Barnen var med under delar av passet med!  #jullov #träningsglädje #morgonträning #homeworkout #hemmaträning #strongmom #tränamedbarn #nofilternoedit
Kangaroo baby 🦘 👶🏻 My mama tired. 
Long day
Siena ➡️Florence➡️Rome 🚆 
#babygirl #photooftheday #adorable #cute #instababy #instababygirl #beautiful #beauty #baby #babyboss #daughter #kidsfashion #momlife #instababy #babygirl #instakids #kids #babies #babylove #cutebaby #babyfashion #bebe #babiesofinstagram #justbaby #ig_kids #cutekidsclub #children #strongmom #igbabies #instamama @just.baby @just.cute.babies #rome #italy
Kangaroo baby 🦘 👶🏻 My mama tired. Long day Siena ➡️Florence➡️Rome 🚆 #babygirl  #photooftheday  #adorable  #cute  #instababy  #instababygirl  #beautiful  #beauty  #baby  #babyboss  #daughter  #kidsfashion  #momlife  #instababy  #babygirl  #instakids  #kids  #babies  #babylove  #cutebaby  #babyfashion  #bebe  #babiesofinstagram  #justbaby  #ig_kids  #cutekidsclub  #children  #strongmom  #igbabies  #instamama  @just.baby @just.cute.babies #rome  #italy 
I wandered everywhere.
Through cities and Countries wide. 
And everywhere I went, 
The world was on my side.
#mumbai #bestcoffee finally I had best coffee in Mumbai 😊 👌 cutee little place and interesting people #koinonia 
@kcroasters @totalyoga 
#yogaeverywhere #mumbaiyoga #yogaeverydamnday #mumbai_diaries #yogalove #yogijourney #yoginilife #yogainspiration #yogachallenge #yogabalance #plank #totalyoga #strongmom #prenatalyoga #fitspo #fitnessmotivation #travelingyogi #travelgram #traveladdict #fitnessgirl #pregnancyphoto #pictureoftheday #Ayogijourney #livetoinspire #namaste #positivevibes Neetu Yogi 😇
I wandered everywhere. Through cities and Countries wide. And everywhere I went, The world was on my side. #mumbai  #bestcoffee  finally I had best coffee in Mumbai 😊 👌 cutee little place and interesting people #koinonia  @kcroasters @totalyoga #yogaeverywhere  #mumbaiyoga  #yogaeverydamnday  #mumbai_diaries  #yogalove  #yogijourney  #yoginilife  #yogainspiration  #yogachallenge  #yogabalance  #plank  #totalyoga  #strongmom  #prenatalyoga  #fitspo  #fitnessmotivation  #travelingyogi  #travelgram  #traveladdict  #fitnessgirl  #pregnancyphoto  #pictureoftheday  #Ayogijourney  #livetoinspire  #namaste  #positivevibes  Neetu Yogi 😇
We are this excited to meet my pt today and start working out for real! #gymhereicome #strongmom #momtraining #strongerthanbefore #7weeksold #mamasboy
Stay strong mommies.⠀
We can do this 💪🏽⠀
Nothing is easy and we have went through a lot to get this far. Just don't give up just yet.⠀
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#breastfeedingjourney #bfmom #habibu #strongmom #breastfeeding #motherstruggles #ibumenyusu #kedaibaby #kedaibabyonline
Smiles on my baby's face always warm my heart 👨‍👩‍👧
Smiles on my baby's face always warm my heart 👨‍👩‍👧
Heute wieder mal #krafttraining, momentan laufe ich aber auch gerne 🤭 nein 😂, irgendwie ist es doch mein Ziel beim #wingsforlifeworldrun 10k zu #laufen, beim 4x muss es doch klappen und darum heißt es Training Training Training..... 😁👍 #nopainnogain #krafttraining #strenght #bodylift #pump #bulk #strongwoman #strongnotskinny #strongmom #fitfam #instafit #fitmom #fitnesslife #bodyweight #abnehmen #weightloss#lostweight #fitnesslifestyle #fitnessmotivation #fitnessaddict #fitspo #enjoy #happy #abnehmen#lostweight #transformation #staypositive #youcandoit  #youcandoit
Heute wieder mal #krafttraining , momentan laufe ich aber auch gerne 🤭 nein 😂, irgendwie ist es doch mein Ziel beim #wingsforlifeworldrun  10k zu #laufen , beim 4x muss es doch klappen und darum heißt es Training Training Training..... 😁👍 #nopainnogain  #krafttraining  #strenght  #bodylift  #pump  #bulk  #strongwoman  #strongnotskinny  #strongmom  #fitfam  #instafit  #fitmom  #fitnesslife  #bodyweight  #abnehmen  #weightloss #lostweight  #fitnesslifestyle  #fitnessmotivation  #fitnessaddict  #fitspo  #enjoy  #happy  #abnehmen #lostweight  #transformation  #staypositive  #youcandoit  #youcandoit 
Had a great weekend in Tallinn, Estonia with my fiance. 💕
A bit too great cause it destroyed my progress 😂
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10.12 ➡️17.12 date
68,4 ➡️69,2 kg
44,2 ➡️44,7% fat
25➡️24,7% muscle
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But, it was worth it! 😁
Now I just tried out my new workoutroutine, legday! 💪
And just to pick myself up and get back on track 🌹
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How was your weekend? 🤓
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#bodymeasurements #badassmom #bejuststrong #fitnessclothes #fitnessvaatteet #fitness #fitbitcharge2 #fitnesskläder #girlswholift #getfitstayfit #getfitordietrying #getshitdone #healthierme #juststrongteam #juststrongclothing #juststrong #juststrongambassador #krigarekrigar #minresaräknas #nothingbutresultz #nevermissamonday #styrkekvinnor #strongmom #starkmamma #sundarejag #tattooedmom #tatuoituäiti #tatueradmamma #tränandemamma #terveempiminä
Had a great weekend in Tallinn, Estonia with my fiance. 💕 A bit too great cause it destroyed my progress 😂 . 10.12 ➡️17.12 date 68,4 ➡️69,2 kg 44,2 ➡️44,7% fat 25➡️24,7% muscle . But, it was worth it! 😁 Now I just tried out my new workoutroutine, legday! 💪 And just to pick myself up and get back on track 🌹 . How was your weekend? 🤓 . . . . #bodymeasurements  #badassmom  #bejuststrong  #fitnessclothes  #fitnessvaatteet  #fitness  #fitbitcharge2  #fitnesskläder  #girlswholift  #getfitstayfit  #getfitordietrying  #getshitdone  #healthierme  #juststrongteam  #juststrongclothing  #juststrong  #juststrongambassador  #krigarekrigar  #minresaräknas  #nothingbutresultz  #nevermissamonday  #styrkekvinnor  #strongmom  #starkmamma  #sundarejag  #tattooedmom  #tatuoituäiti  #tatueradmamma  #tränandemamma  #terveempiminä 
Odkad pamietam zawsze kochałam dzieci ich delikatność , wrażliwość to w jaki sposób potrafią pokazać że jest sie dla nich ważną osoba. Jestem mamą najpiekniejsze co Bóg mi dał to moje dzieci. Czasem muszę byc superbohaterka i sprostać wszystkim przeciwnoscia które pojawiaja sie w życiu. Ale właśnie w tych najcięższych momentach uświadamiam sobie , że ja juz wszystko mam . Wszystko czego potrzebuje mam w zasiegu ręki. ❤🌍 #children#sibilings#babyboy#babygirl#mylove#wholeworld#instmama#strongmom#likeme#followme
Odkad pamietam zawsze kochałam dzieci ich delikatność , wrażliwość to w jaki sposób potrafią pokazać że jest sie dla nich ważną osoba. Jestem mamą najpiekniejsze co Bóg mi dał to moje dzieci. Czasem muszę byc superbohaterka i sprostać wszystkim przeciwnoscia które pojawiaja sie w życiu. Ale właśnie w tych najcięższych momentach uświadamiam sobie , że ja juz wszystko mam . Wszystko czego potrzebuje mam w zasiegu ręki. ❤🌍 #children #sibilings #babyboy #babygirl #mylove #wholeworld #instmama #strongmom #likeme #followme 
My body has been right here helping my tiny human grow. It never gave up on me so i am not giving up either 💪🏼
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. #positivethinking #postpartumbody #motherhoodunplugged #motherhodrising #strongmom
Cellulitemassage is een figuurcorrigerende, manuele massage voor de vermindering van cellulite en vetophopingen. Een bijzondere massagevorm die ondersteunt bij figuurverbetering zonder medisch in te grijpen. 💆🏼‍♀️ Ik kan niet wachten om deze mooie techniek toe te passen in mijn praktijk 😌💆🏼‍♀️💆🏼‍♀️😌 #massagetherapy #training #privé #love #passie #passion #personaltrainerlife #massages #massagelife #massagetherapist #lovemywork #lovemassage #strongmom #fitmom #healing #healthy #healthylifestyle #massageoil #almostweekend #workoutmotivation #motivation #sleep #cellulitis #bodyhealing #body #sleepingbeauty #cellulitemassage #cellulite #doel #yogabeginner
Cellulitemassage is een figuurcorrigerende, manuele massage voor de vermindering van cellulite en vetophopingen. Een bijzondere massagevorm die ondersteunt bij figuurverbetering zonder medisch in te grijpen. 💆🏼‍♀️ Ik kan niet wachten om deze mooie techniek toe te passen in mijn praktijk 😌💆🏼‍♀️💆🏼‍♀️😌 #massagetherapy  #training  #privé  #love  #passie  #passion  #personaltrainerlife  #massages  #massagelife  #massagetherapist  #lovemywork  #lovemassage  #strongmom  #fitmom  #healing  #healthy  #healthylifestyle  #massageoil  #almostweekend  #workoutmotivation  #motivation  #sleep  #cellulitis  #bodyhealing  #body  #sleepingbeauty  #cellulitemassage  #cellulite  #doel  #yogabeginner 
How would you live your life differently if you had no fear? Would strike up a conversation with a stranger even though it might feel awkward at first, tell someone how you feel about them, apply for that dream job even though you may not be fully qualified, or maybe even take your first yoga class even though you haven't practiced before? Living in fear only holds us back from living life to its fullest. I challenge each of you to do ONE thing that frightens you a little bit today. You are in control of your life, and you have the power to make the changes you want to make, even if it scares you a little ♥️
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Wearing aloyoga #aloyoga #beagoddess
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#handstand #inversionjunkie #chattanooga #handstandpractice #backbend #heartopener #yoga #yogagirl #yogajourney #thoughts #naturelovers #strongwomen #strongwoman #strongmom #singlemom #yogamom #handstandaddict #practiceyogachangeyourworld #yogaeverydamnday #yogachallenge
How would you live your life differently if you had no fear? Would strike up a conversation with a stranger even though it might feel awkward at first, tell someone how you feel about them, apply for that dream job even though you may not be fully qualified, or maybe even take your first yoga class even though you haven't practiced before? Living in fear only holds us back from living life to its fullest. I challenge each of you to do ONE thing that frightens you a little bit today. You are in control of your life, and you have the power to make the changes you want to make, even if it scares you a little ♥️ . . . Wearing aloyoga #aloyoga  #beagoddess  . #handstand  #inversionjunkie  #chattanooga  #handstandpractice  #backbend  #heartopener  #yoga  #yogagirl  #yogajourney  #thoughts  #naturelovers  #strongwomen  #strongwoman  #strongmom  #singlemom  #yogamom  #handstandaddict  #practiceyogachangeyourworld  #yogaeverydamnday  #yogachallenge 
Presenting my new flow- a combination of many classical moves including the full corkscrew and the roll over....would absolutely love to hear what you think of it...so please do leave your comments below🙂💗
Would love to tag my inspirations - @nancycastiglioni and @ksjbodycontrol 
P.S: Video is sped up ×2times
Video courtesy: @thespace.juhu 
#pilates #pilatesflow #matworkchallenge #matclass #matpilates #pilatesgirl #pilatesmom #mumbai #mumbaimoms #mumbaigirl #mumbaifitness #fitmommy #fitnessaddict #instafit #bodyweighttraining #bodyweightworkout #fitmomof2 #fitat38 #juhu #andheri #fitindia #control #balance #strongmom #instafamous #fitnfab #noexcuses
Presenting my new flow- a combination of many classical moves including the full corkscrew and the roll over....would absolutely love to hear what you think of it...so please do leave your comments below🙂💗 Would love to tag my inspirations - @nancycastiglioni and @ksjbodycontrol P.S: Video is sped up ×2times Video courtesy: @thespace.juhu #pilates  #pilatesflow  #matworkchallenge  #matclass  #matpilates  #pilatesgirl  #pilatesmom  #mumbai  #mumbaimoms  #mumbaigirl  #mumbaifitness  #fitmommy  #fitnessaddict  #instafit  #bodyweighttraining  #bodyweightworkout  #fitmomof2  #fitat38  #juhu  #andheri  #fitindia  #control  #balance  #strongmom  #instafamous  #fitnfab  #noexcuses 
Good morgning ⭐️ #tbt To weekend fun with good friends and family. I have been taken a timeout this weekend and that feelt so good to not fokus one what picture im posing and what im gone write to you my followers 🤦🏼‍♀️ Im so greatful but the motivation is not always one top 👊🏻 HAVE A GREAT MONDAY 😁 be happy!
Good morgning ⭐️ #tbt  To weekend fun with good friends and family. I have been taken a timeout this weekend and that feelt so good to not fokus one what picture im posing and what im gone write to you my followers 🤦🏼‍♀️ Im so greatful but the motivation is not always one top 👊🏻 HAVE A GREAT MONDAY 😁 be happy!
Going to hold onto these memories as long as I can. Honestly don't even know if my oldest still believes but he plays along for his little brother and knows it makes me happy. I want them to hold onto that Christmas magic and innocence as long they can. Love my family. .
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#gymbunny #familytime #holiday #christmastime #gettinginthespirit #santaclaus #holidayfun #jinglebells #believeinthemagic #believeinchristmas #merrychristmas #lovemyboys #meadowlights #raisingmen #loveandlaughter #tomorrowleaders #happinessishere #happywifehappylife #blessed #allsmiles #strongmom #parenting #creatingmemories #motherhoodthroughinstagram
Going to hold onto these memories as long as I can. Honestly don't even know if my oldest still believes but he plays along for his little brother and knows it makes me happy. I want them to hold onto that Christmas magic and innocence as long they can. Love my family. . . . #gymbunny  #familytime  #holiday  #christmastime  #gettinginthespirit  #santaclaus  #holidayfun  #jinglebells  #believeinthemagic  #believeinchristmas  #merrychristmas  #lovemyboys  #meadowlights  #raisingmen  #loveandlaughter  #tomorrowleaders  #happinessishere  #happywifehappylife  #blessed  #allsmiles  #strongmom  #parenting  #creatingmemories  #motherhoodthroughinstagram 
“confidence is feeling safe to be yourself” 🖤

#strongwoman #strongmom #fitmom