an online Instagram web viewer

#beproudofyourprogress medias

Photos

Good morning #stretchers! 
This is SO true! The best project you will ever work on is YOU! It can be a slow process.  Don't make it slower by quitting.

Join us today  at 
8-9pm Butts, Guts and Guns w Sheilah 
9:15-10pm Restorative/Yin Yoga w Sheilah 
#quiteastretch #beststudiointhehammer #bestprojecteverisyou #loveyourself #beproudofyourprogress #bebrave #bebold #bebadass #beyou
๐Ÿ‘๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ
๐Ÿ‘๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ
The higher our consciousness, the more we can play the observer and choose how we respond to our thoughts ๐Ÿ’ญ
The higher our consciousness, the more we can play the observer and choose how we respond to our thoughts ๐Ÿ’ญ
.
.
This is one of the skills I wish I could master๐Ÿ™‹โ€โ™€๏ธ
It sometimes shocks me how long I dwell on something that I perceive as โ€˜negativeโ€™ about myself.
.
.
.
The most common theme for me would be around my body. I was trying on swimwear the other week and got fixated on my cellulite while in the fitting rooms. I couldnโ€™t stop staring at it from all the different angles on the five different mirrors. Then I thought to myself โ€œwhy am I spending so long obsessing over this?โ€. So I got dressed and decided to stare at myself in the mirror and give myself a compliment about another part of my body that I liked. I forced myself to spend just as long looking at this part of my body thinking about how grateful I was for it.
.
.
.
Itโ€™s natural to find our so called โ€˜flawsโ€™ but this technique of consciously spending that same amount of time focusing on a positive has really helped me in that moment to move on with my day ๐Ÿ™
. . This is one of the skills I wish I could master๐Ÿ™‹โ€โ™€๏ธ It sometimes shocks me how long I dwell on something that I perceive as โ€˜negativeโ€™ about myself. . . . The most common theme for me would be around my body. I was trying on swimwear the other week and got fixated on my cellulite while in the fitting rooms. I couldnโ€™t stop staring at it from all the different angles on the five different mirrors. Then I thought to myself โ€œwhy am I spending so long obsessing over this?โ€. So I got dressed and decided to stare at myself in the mirror and give myself a compliment about another part of my body that I liked. I forced myself to spend just as long looking at this part of my body thinking about how grateful I was for it. . . . Itโ€™s natural to find our so called โ€˜flawsโ€™ but this technique of consciously spending that same amount of time focusing on a positive has really helped me in that moment to move on with my day ๐Ÿ™
Happiness is... see how far we can go,if we are constantly practicing and working to achieve those goals that we want to! #beproudofyourprogress ๐Ÿ’•
.
.
.
 #foreveryoung #toestobar #myweaknessmystrength #goforit #keepgoing #tuesdaymotivation ๐Ÿ’ช๐Ÿผ๐Ÿ’š
Imagine if we made a habit of talking to ourselves the same way we talk to those we love and care for ๐Ÿ’•
It certainly doesnโ€™t come naturally to us but it is possible to shift our dialogue if we practice and make it a part of our routine ๐Ÿง˜โ€โ™€๏ธ
If you notice that there is a critical inner voice constantly barking at you, then try committing to 30 days of consciously writing down one nice thing about yourself ๐Ÿ“ 
It feels unnatural at first but even if we donโ€™t completely believe the statements itโ€™s still helping to rewire our minds to be more loving towards ourselves. I did this a few months ago and it was one of the most empowering exercises Iโ€™ve ever done ๐Ÿ™Œ
Imagine if we made a habit of talking to ourselves the same way we talk to those we love and care for ๐Ÿ’• It certainly doesnโ€™t come naturally to us but it is possible to shift our dialogue if we practice and make it a part of our routine ๐Ÿง˜โ€โ™€๏ธ If you notice that there is a critical inner voice constantly barking at you, then try committing to 30 days of consciously writing down one nice thing about yourself ๐Ÿ“ It feels unnatural at first but even if we donโ€™t completely believe the statements itโ€™s still helping to rewire our minds to be more loving towards ourselves. I did this a few months ago and it was one of the most empowering exercises Iโ€™ve ever done ๐Ÿ™Œ
โ€œItโ€™s not about perfect. Itโ€™s about effort. And when you bring that effort every single day, thatโ€™s where transformation happens. Thatโ€™s how change occurs. โ€œ ๐Ÿ’ช๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ๐Ÿ’‹#beproudofyourprogress #progressnotperfection #takecareofyourbodyanditwilltakecareofyou #itstheonlyoneyouget #consistencyiskey #backday #backandbis #bouldershoulders #facepulls #jacked #girlswholift #chickswithmuscles #prettypowerful #strongissexy #musclesaresexy #girlswithtraps #musclesandmascara #makeyourselfproud  #notjuststrongforagirl #allfortheoutfit #alllulueverythang #lululemon #cuteworkoutclothes #bodybyabarbell #giancolagains
โ€œItโ€™s not about perfect. Itโ€™s about effort. And when you bring that effort every single day, thatโ€™s where transformation happens. Thatโ€™s how change occurs. โ€œ ๐Ÿ’ช๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ๐Ÿ’‹#beproudofyourprogress  #progressnotperfection  #takecareofyourbodyanditwilltakecareofyou  #itstheonlyoneyouget  #consistencyiskey  #backday  #backandbis  #bouldershoulders  #facepulls  #jacked  #girlswholift  #chickswithmuscles  #prettypowerful  #strongissexy  #musclesaresexy  #girlswithtraps  #musclesandmascara  #makeyourselfproud  #notjuststrongforagirl  #allfortheoutfit  #alllulueverythang  #lululemon  #cuteworkoutclothes  #bodybyabarbell  #giancolagains 
Well...itโ€™s the beginning of week 4 and you know what I can already see happening????
My arms are looking amazing!!! ๐Ÿ’ช๐Ÿผ
#beproudofyourprogress #week4 #notstopingnow #keepstriving #bestrong #bethebestyou #takecareofyourself #youcandothis #allyouneedisyourownbelief #fitnessjourney #girlswholift
Girl you killing it!
1. ๐Ÿ‘ for only pressing snooze 3 times today

2. Actually getting up without a fuss 
3. Warming up, stretching and doing 20 burpees

4. For being a part of those challenges 
5. Choosing to be active & healthy.

#beproudofyourprogress #beproudofyourself #giveyourselfcrdit
Girl you killing it! 1. ๐Ÿ‘ for only pressing snooze 3 times today 2. Actually getting up without a fuss 3. Warming up, stretching and doing 20 burpees 4. For being a part of those challenges 5. Choosing to be active & healthy. #beproudofyourprogress  #beproudofyourself  #giveyourselfcrdit 
.
.
You know that crazy arse voice that tells you that youโ€™re not good enough? The one who keeps you in your comfort zone so you donโ€™t feel rejected, embarrassed or hurt? Well thatโ€™s not you, thatโ€™s your ego talking. Itโ€™s something we all accept as being โ€˜ourโ€™ voice but itโ€™s not ๐Ÿ™…โ€โ™€๏ธ
We actually have the ability to train our minds and turn our ego down so it stops running the show. Itโ€™s a gradual process of becoming more aware and observing when those thoughts arise๐Ÿ’ญ
Meditation (even 2 mins a day) is a great way to train our mind to observe and control our ego๐Ÿง˜โ€โ™€๏ธ
. . You know that crazy arse voice that tells you that youโ€™re not good enough? The one who keeps you in your comfort zone so you donโ€™t feel rejected, embarrassed or hurt? Well thatโ€™s not you, thatโ€™s your ego talking. Itโ€™s something we all accept as being โ€˜ourโ€™ voice but itโ€™s not ๐Ÿ™…โ€โ™€๏ธ We actually have the ability to train our minds and turn our ego down so it stops running the show. Itโ€™s a gradual process of becoming more aware and observing when those thoughts arise๐Ÿ’ญ Meditation (even 2 mins a day) is a great way to train our mind to observe and control our ego๐Ÿง˜โ€โ™€๏ธ
Just love this top! Get it Om Bra by Lululemon ๐Ÿ’•๐Ÿ™Œ๐Ÿฝ Great Upper Body workout today. Followed by decorating for Christmas ๐ŸŽ„ Hot Chocolate ๐Ÿซ Date night with my babe๐Ÿ‘ฑ๐Ÿผโ€โ™‚๏ธand bowling ๐ŸŽณ with our great friends! Videos and workout specifics to follow in next post! #saturdaysweatsesh #saturdaymorningworkouts #alllulueverythang #lululemon #lululove #allfortheoutfit #upperbodyworkout #pullupsfordays #2018bodyinprogress #summerbodiesaremadeinwinter #onedayatatime #consistencyiskey #beproudofyourprogress #fitlife #holidayseason #giancolagains
Just love this top! Get it Om Bra by Lululemon ๐Ÿ’•๐Ÿ™Œ๐Ÿฝ Great Upper Body workout today. Followed by decorating for Christmas ๐ŸŽ„ Hot Chocolate ๐Ÿซ Date night with my babe๐Ÿ‘ฑ๐Ÿผโ€โ™‚๏ธand bowling ๐ŸŽณ with our great friends! Videos and workout specifics to follow in next post! #saturdaysweatsesh  #saturdaymorningworkouts  #alllulueverythang  #lululemon  #lululove  #allfortheoutfit  #upperbodyworkout  #pullupsfordays  #2018bodyinprogress  #summerbodiesaremadeinwinter  #onedayatatime  #consistencyiskey  #beproudofyourprogress  #fitlife  #holidayseason  #giancolagains 
Check out my last post for a more personal  update/ fitness related caption! ๐Ÿ˜ ... Now another note yโ€™all ๐Ÿ“ GYM ADVICE!! If the weights too heavy for you to unrack, donโ€™t load the weight in the first place... ettiequte people!! If someone is clearly lifting in view of the mirror, do not sit on a bench, texting, in my way... RUDE! Females, get off the treadmill and lift up some weights! Ugh. K thanks ๐Ÿ™๐Ÿฝ Bye ๐Ÿ‘‹ ๐Ÿ˜˜ ๐Ÿ˜ค P. S. First time doing the smith glute kick ups... & OMG ๐Ÿ˜ฎ those things make the boot work!!! Try them, get over the fact that they look ๐Ÿ‘€ weird. #grinditout #531 #531training #squats #leggoals #legpress #legday #glutesonfire #gluteworkout #bootytraining #consistencyiskey #listentoyourbody #kinda #butstillchallengeyourself #calvesfordays #quadqueen #beproudofyourprogress #girlswholift #chicksthatlift #girlswithmuscle #chickswithmuscle #bodybyabarbell #giancolagains
Check out my last post for a more personal update/ fitness related caption! ๐Ÿ˜ ... Now another note yโ€™all ๐Ÿ“ GYM ADVICE!! If the weights too heavy for you to unrack, donโ€™t load the weight in the first place... ettiequte people!! If someone is clearly lifting in view of the mirror, do not sit on a bench, texting, in my way... RUDE! Females, get off the treadmill and lift up some weights! Ugh. K thanks ๐Ÿ™๐Ÿฝ Bye ๐Ÿ‘‹ ๐Ÿ˜˜ ๐Ÿ˜ค P. S. First time doing the smith glute kick ups... & OMG ๐Ÿ˜ฎ those things make the boot work!!! Try them, get over the fact that they look ๐Ÿ‘€ weird. #grinditout  #531  #531training  #squats  #leggoals  #legpress  #legday  #glutesonfire  #gluteworkout  #bootytraining  #consistencyiskey  #listentoyourbody  #kinda  #butstillchallengeyourself  #calvesfordays  #quadqueen  #beproudofyourprogress  #girlswholift  #chicksthatlift  #girlswithmuscle  #chickswithmuscle  #bodybyabarbell  #giancolagains 
Decent Leg Day in the books ๐Ÿ“š My body is definitely trying to tell me to slow down, I guess I didnโ€™t โ€œdeload properlyโ€ last week haha ๐Ÿ˜‚ ๐Ÿ™ˆBc everything felt really freaking heavy today.. and my joints seem to want to remind me Iโ€™m old! ๐Ÿ™„ With the holidays around the corner I know my training will take some unexpected interruptions, so just trying to push thru right now and cut down my โ€œtraining volumeโ€ while still challenging myself. I did go ahead with starting round 2 of 5/3/1 today, as planned, wasnโ€™t too impressed with what I hit, but trying to trust the process! (Working off a 255# Squat Max, Final Set โ€œ5+โ€ @ 195# for 9 reps) Full Workout in comments and Videos in next post ๐Ÿ˜˜ #grinditout #531 #531training #squats #leggoals #legpress #legday #glutesonfire #gluteworkout #bootytraining #consistencyiskey #listentoyourbody #kinda #butstillchallengeyourself #calvesfordays #quadqueen #beproudofyourprogress #girlswholift #chicksthatlift #girlswithmuscle #chickswithmuscle #applefixthis #wthapple #applefixyourproblems #bodybyabarbell #giancolagains
Decent Leg Day in the books ๐Ÿ“š My body is definitely trying to tell me to slow down, I guess I didnโ€™t โ€œdeload properlyโ€ last week haha ๐Ÿ˜‚ ๐Ÿ™ˆBc everything felt really freaking heavy today.. and my joints seem to want to remind me Iโ€™m old! ๐Ÿ™„ With the holidays around the corner I know my training will take some unexpected interruptions, so just trying to push thru right now and cut down my โ€œtraining volumeโ€ while still challenging myself. I did go ahead with starting round 2 of 5/3/1 today, as planned, wasnโ€™t too impressed with what I hit, but trying to trust the process! (Working off a 255# Squat Max, Final Set โ€œ5+โ€ @ 195# for 9 reps) Full Workout in comments and Videos in next post ๐Ÿ˜˜ #grinditout  #531  #531training  #squats  #leggoals  #legpress  #legday  #glutesonfire  #gluteworkout  #bootytraining  #consistencyiskey  #listentoyourbody  #kinda  #butstillchallengeyourself  #calvesfordays  #quadqueen  #beproudofyourprogress  #girlswholift  #chicksthatlift  #girlswithmuscle  #chickswithmuscle  #applefixthis  #wthapple  #applefixyourproblems  #bodybyabarbell  #giancolagains 
Yesterdayโ€™s Videos! Started with my fave warm up... HIIT on the stairclimber followed by oly lifts and pull-ups and than into my full back/bi/shoulder workout, Iโ€™ll add the full workout in the comments ๐Ÿ’•. Iโ€™ve had an insanely busy day and am just getting around to posting! Iโ€™m looking forward to burning off some stress sweat and steam tomorrow for Leg Day!! Starting my second cycle of 5/3/1 Training tomorrow also which Iโ€™m pretty pumped about! Working on hitting those PR goals Iโ€™ve set for myself! Happy early Veterans Day Yโ€™all! Go out tomorrow and do something that would make a Vet proud! ๐Ÿ‡บ๐Ÿ‡ธ #prettypowerful #girlswholift #girlswithmuscle #olylifts #snatch #backandbis #bouldershoulders #competeeveryday #challengeyourself #2018bodyinprogress #summerbodiesaremadeinwinter #dedicationovermotivation #fitlife #fitness #bestversionofme #grinditout #notjiststrongforagirljuatstrong #bodybyabarbell #bigbundontcare #workouthair #alllulueverythang #lululove #beproudofyourprogress #onedayatatime #consistencyiskey #531 #531training #1RMtraining #workingonprs #giancolagains
Yesterdayโ€™s Videos! Started with my fave warm up... HIIT on the stairclimber followed by oly lifts and pull-ups and than into my full back/bi/shoulder workout, Iโ€™ll add the full workout in the comments ๐Ÿ’•. Iโ€™ve had an insanely busy day and am just getting around to posting! Iโ€™m looking forward to burning off some stress sweat and steam tomorrow for Leg Day!! Starting my second cycle of 5/3/1 Training tomorrow also which Iโ€™m pretty pumped about! Working on hitting those PR goals Iโ€™ve set for myself! Happy early Veterans Day Yโ€™all! Go out tomorrow and do something that would make a Vet proud! ๐Ÿ‡บ๐Ÿ‡ธ #prettypowerful  #girlswholift  #girlswithmuscle  #olylifts  #snatch  #backandbis  #bouldershoulders  #competeeveryday  #challengeyourself  #2018bodyinprogress  #summerbodiesaremadeinwinter  #dedicationovermotivation  #fitlife  #fitness  #bestversionofme  #grinditout  #notjiststrongforagirljuatstrong  #bodybyabarbell  #bigbundontcare  #workouthair  #alllulueverythang  #lululove  #beproudofyourprogress  #onedayatatime  #consistencyiskey  #531  #531training  #1RMtraining  #workingonprs  #giancolagains 
2016... 2017... I love the changes each year brings. No they are not huge but they are hard earned gains. We will see what 2018 will bring .. once I can lift again I WILL work 110% again#beproudofyourprogress#iwillbeback#veganathlete
2016... 2017... I love the changes each year brings. No they are not huge but they are hard earned gains. We will see what 2018 will bring .. once I can lift again I WILL work 110% again#beproudofyourprogress #iwillbeback #veganathlete 
...and NOT to compare yourself to anyone else but only to compare your OWN present to your OWN past! #youarekillingit #beproudofyourself #iamproudofmyself #proudofmyprogress #beproudofyourprogress
Long sleeves were a bad idea! ๐Ÿ˜‚๐Ÿ’ฆ๐Ÿ‘Ž๐Ÿฝ Awesome workout today tho regardless. I love Fridayโ€™s!! ๐Ÿ’•Hit Squats & Snatch today with light weight (deload week) and tried to change up some of my standard things by adding resistance bands and tempo to my lifts. Although not as heavy, I still feel like I got a lot out of it ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘Œ๐ŸฝTomorrow my volleyball team is playing in our conference Championship game ๐Ÿ๐Ÿ†๐Ÿฅ‡, which of course Iโ€™m excited about, but also means I likely wonโ€™t get in my normal Saturday Sweat Sesh, so after I finished my leg workout, I did some simple upper body stuff (pull-ups push-ups biceps) ๐Ÿ’ช๐Ÿฝand Abs that I typically would do on Saturdays! Love that I could see my shoulders/bi/tri gains through my thick ass long sleeve shirt too!! ๐Ÿ™ˆ๐Ÿ’๐Ÿฝโ€โ™€๏ธ #flexfriday #fridayflex #progressnotperfection #legday #quadqueen๐Ÿ‘‘ #alllulueverythang  #allfortheoutfit #lookgoodfeelgoodplaygood #leggoals #prettypowerful #strongissexy #glutesonfire #girlswholift #girlswithmuscles #brunettesdoitbetter #beproudofyourbody #beproudofyourself #beproudofyourprogress #competeeveryday #consistencyiskey #deloadweek #531 #531training #bodybyabarbell #giancolagains
Long sleeves were a bad idea! ๐Ÿ˜‚๐Ÿ’ฆ๐Ÿ‘Ž๐Ÿฝ Awesome workout today tho regardless. I love Fridayโ€™s!! ๐Ÿ’•Hit Squats & Snatch today with light weight (deload week) and tried to change up some of my standard things by adding resistance bands and tempo to my lifts. Although not as heavy, I still feel like I got a lot out of it ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘Œ๐ŸฝTomorrow my volleyball team is playing in our conference Championship game ๐Ÿ๐Ÿ†๐Ÿฅ‡, which of course Iโ€™m excited about, but also means I likely wonโ€™t get in my normal Saturday Sweat Sesh, so after I finished my leg workout, I did some simple upper body stuff (pull-ups push-ups biceps) ๐Ÿ’ช๐Ÿฝand Abs that I typically would do on Saturdays! Love that I could see my shoulders/bi/tri gains through my thick ass long sleeve shirt too!! ๐Ÿ™ˆ๐Ÿ’๐Ÿฝโ€โ™€๏ธ #flexfriday  #fridayflex  #progressnotperfection  #legday  #quadqueen ๐Ÿ‘‘ #alllulueverythang  #allfortheoutfit  #lookgoodfeelgoodplaygood  #leggoals  #prettypowerful  #strongissexy  #glutesonfire  #girlswholift  #girlswithmuscles  #brunettesdoitbetter  #beproudofyourbody  #beproudofyourself  #beproudofyourprogress  #competeeveryday  #consistencyiskey  #deloadweek  #531  #531training  #bodybyabarbell  #giancolagains 
Overhead Shoulder Press Wk 3 of 5/3/1 was surprisingly good today! I have very weak shoulders (ex-Vball player ๐Ÿ) and so this has been fun but also very challenging to make an intentional effort in increasing my shoulder strength... but yet again #531training is proving to work as I hit 90# for 12 reps, Not quite lifting to failure bc I wasnโ€™t going to be obnoxious/dramatic and drop the weight... One annoying thing was I choose to video my last set (last video... swipe right) which meant no music ๐ŸŽถ for my push set... mostly to evaluate my form... and I didnโ€™t even lift in the cameras frame of view ๐Ÿ˜ญ๐Ÿ˜’๐Ÿ™„ oh well... better luck next time! Iโ€™ve decided I need the next apple update to allow me to video AND listen to my music simultaneously!! Oh, and the first video is for you @ryan_waitforit_flowers ... low enough? Hahah ๐Ÿ˜‚ Now looking forward to a productive rest day and DELOAD WK!!! ๐Ÿ™Œ๐Ÿฝ Workout in comments ๐Ÿ’•#competeeveryday #beproudofyourself #beproudofyourprogress #progressnotperfection #prettypowerful #girlswholift #girlswithmuscles #snatch #bouldershoulders #backandbis #531 #bodybyabarbell #giancolagains
Overhead Shoulder Press Wk 3 of 5/3/1 was surprisingly good today! I have very weak shoulders (ex-Vball player ๐Ÿ) and so this has been fun but also very challenging to make an intentional effort in increasing my shoulder strength... but yet again #531training  is proving to work as I hit 90# for 12 reps, Not quite lifting to failure bc I wasnโ€™t going to be obnoxious/dramatic and drop the weight... One annoying thing was I choose to video my last set (last video... swipe right) which meant no music ๐ŸŽถ for my push set... mostly to evaluate my form... and I didnโ€™t even lift in the cameras frame of view ๐Ÿ˜ญ๐Ÿ˜’๐Ÿ™„ oh well... better luck next time! Iโ€™ve decided I need the next apple update to allow me to video AND listen to my music simultaneously!! Oh, and the first video is for you @ryan_waitforit_flowers ... low enough? Hahah ๐Ÿ˜‚ Now looking forward to a productive rest day and DELOAD WK!!! ๐Ÿ™Œ๐Ÿฝ Workout in comments ๐Ÿ’•#competeeveryday  #beproudofyourself  #beproudofyourprogress  #progressnotperfection  #prettypowerful  #girlswholift  #girlswithmuscles  #snatch  #bouldershoulders  #backandbis  #531  #bodybyabarbell  #giancolagains 
Happy Monday!
Happy Monday!
Quick shots before this mornings Hot Yoga class! Love love love getting my yogi time in ๐Ÿ’•๐Ÿ™Œ๐Ÿฝ #hotyoga #yogifit #fitness #balance #prettypowerful #strongissexy #girlswholift #quadqueen๐Ÿ‘‘ #leggoals #workforit #beproudofyourprogress #beproudofyourbody #fridayflex #flexfriday #giancolagains
๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #fitness #fitnessinspo #fitnessfriday #fitnessmotivation #progress #beproudofyourprogress #progressisprogress #naturalwellness
"To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." - William Londen

#healthyactivelifestyle #challengeyourself #consistentsmallsteps #beproudofyourprogress
#progressnotperfection
#makefitnessfunforyou
#takecareodyourself
#selflove
#healyourbody
Y'all... today's videos are lame. Again, they're mostly for the outfit ๐Ÿ™ˆ๐Ÿ˜ฌ๐Ÿ‘Œ๐Ÿฝ๐Ÿ˜‚ Andddd to document my atrocious Overhead Shoulder Press form... eww. I'm proud to say I hit 8 reps on the final "3+" set of WK 2 of 5/3/1... but hot damn, why are my shoulders so uneven... and weak.. anyone else have this problem? Advice? (Workout in the comments ๐Ÿ’•) #beproudofyourbody #beproudofyourprogress #progressnotperfection #onedayatatime #bepatient #putinwork #consistencyiskey #531 #531training #shoulderworkout #bouldershoulders #backandbis #girlswholift #girlswithmuscle #juststrong #notjuststrongforagirl #strongissexy #staymotivated #giancolagains
Y'all... today's videos are lame. Again, they're mostly for the outfit ๐Ÿ™ˆ๐Ÿ˜ฌ๐Ÿ‘Œ๐Ÿฝ๐Ÿ˜‚ Andddd to document my atrocious Overhead Shoulder Press form... eww. I'm proud to say I hit 8 reps on the final "3+" set of WK 2 of 5/3/1... but hot damn, why are my shoulders so uneven... and weak.. anyone else have this problem? Advice? (Workout in the comments ๐Ÿ’•) #beproudofyourbody  #beproudofyourprogress  #progressnotperfection  #onedayatatime  #bepatient  #putinwork  #consistencyiskey  #531  #531training  #shoulderworkout  #bouldershoulders  #backandbis  #girlswholift  #girlswithmuscle  #juststrong  #notjuststrongforagirl  #strongissexy  #staymotivated  #giancolagains 
5 thoughts ๐Ÿ’ญ with Today's 5 Photos: 1) Heck Yes! I kinda look like one of the fitness girls!! Ahaha ๐Ÿ˜ฌ๐Ÿ˜‚ Progress ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ2) Umm I think this is what they call a pump ladies and gentlemen... whys my arm so huge?! 3) Should I even post this? Where's my tricep?? Oh wait, hey Trap!! 4) Will I ever have a Bicep to flex? Am I flexing wrong?? I like the back view tho! ๐Ÿค”๐Ÿ’ช๐Ÿฝ 5) Holy Cow! My arms have slimmed down and shaped up a ton! Sweet!! ๐Ÿ˜#beproudofyourbody #beproudofyourprogress #progressnotperfection #onedayatatime #bepatient #putinwork #consistencyiskey #531 #531training #funnyfitness #fitnesshumor #realtalk #gymselfies #stillweirdthough #girlswholift #girlswithmuscle #juststrong #notjuststrongforagirl #strongissexy #staymotivated #mathnerd #giancolagains
5 thoughts ๐Ÿ’ญ with Today's 5 Photos: 1) Heck Yes! I kinda look like one of the fitness girls!! Ahaha ๐Ÿ˜ฌ๐Ÿ˜‚ Progress ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ2) Umm I think this is what they call a pump ladies and gentlemen... whys my arm so huge?! 3) Should I even post this? Where's my tricep?? Oh wait, hey Trap!! 4) Will I ever have a Bicep to flex? Am I flexing wrong?? I like the back view tho! ๐Ÿค”๐Ÿ’ช๐Ÿฝ 5) Holy Cow! My arms have slimmed down and shaped up a ton! Sweet!! ๐Ÿ˜#beproudofyourbody  #beproudofyourprogress  #progressnotperfection  #onedayatatime  #bepatient  #putinwork  #consistencyiskey  #531  #531training  #funnyfitness  #fitnesshumor  #realtalk  #gymselfies  #stillweirdthough  #girlswholift  #girlswithmuscle  #juststrong  #notjuststrongforagirl  #strongissexy  #staymotivated  #mathnerd  #giancolagains 
This is literally what I mean when I say #enjoytheprocess ๐Ÿ™Œ๐Ÿฝ it's so fun to me to challenge my limits and watch my body respond and change each week! It's easy to get sidetracked by the fact we might not be where we want quite yet... but its important to remember how much you've improved! It's important to focus on the present! I KNOW I've gotten stronger, even if I'm not as strong as I want to be, and this competition with myself keeps me going back each day for more. #beproudofyourbody #beproudofyourprogress #progressionnotperfection #fitnessmotivation #inspirationalquotes #fitnessquotes #workoutbecauseyouloveyourbody #girlswholift #challengeyourbody #challengeyourmind #onedayatatime #competeeveryday #giancolagains
This is literally what I mean when I say #enjoytheprocess  ๐Ÿ™Œ๐Ÿฝ it's so fun to me to challenge my limits and watch my body respond and change each week! It's easy to get sidetracked by the fact we might not be where we want quite yet... but its important to remember how much you've improved! It's important to focus on the present! I KNOW I've gotten stronger, even if I'm not as strong as I want to be, and this competition with myself keeps me going back each day for more. #beproudofyourbody  #beproudofyourprogress  #progressionnotperfection  #fitnessmotivation  #inspirationalquotes  #fitnessquotes  #workoutbecauseyouloveyourbody  #girlswholift  #challengeyourbody  #challengeyourmind  #onedayatatime  #competeeveryday  #giancolagains 
.
.
.
This is probably the hardest thing I'm ever going to post. I've been wanting to post this for a while now but each time I go to publish, I delete it.
.
.
.
It took me 7 years of silence before I first spoke out about my experience late last year. I subconsciously believed I was to blame and tried to keep it to myself for as long as possible because I was ashamed. Sexual assault is something that is so much bigger than we realise. It leaves such a huge imprint on our psyches, especially when we contain it inside ourselves for so long. This movement of #metoo is making me so emotional because it's speaking to people who are afraid (just like I was) and letting them know it's okay to talk about it.
.
.
.
To any of the survivors out there that aren't ready to #metoo, that's okay too. Everyone has their own pace of when they are ready; it doesn't mean your experience is any less valid.
.
.
.
I am so proud of you all for standing together. So much love โค๏ธ
. . . This is probably the hardest thing I'm ever going to post. I've been wanting to post this for a while now but each time I go to publish, I delete it. . . . It took me 7 years of silence before I first spoke out about my experience late last year. I subconsciously believed I was to blame and tried to keep it to myself for as long as possible because I was ashamed. Sexual assault is something that is so much bigger than we realise. It leaves such a huge imprint on our psyches, especially when we contain it inside ourselves for so long. This movement of #metoo  is making me so emotional because it's speaking to people who are afraid (just like I was) and letting them know it's okay to talk about it. . . . To any of the survivors out there that aren't ready to #metoo , that's okay too. Everyone has their own pace of when they are ready; it doesn't mean your experience is any less valid. . . . I am so proud of you all for standing together. So much love โค๏ธ
Deadlift Day followed by Booty/Hamstring Auxiliary Work ๐Ÿ‘ Wk 1 of 5/3/1: Deadlifts... was able to rep out 10 at 195 on my final "5+" set!! I was super happy with that, gettin stronger and stronger each day! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ#beproudofyourbody #beproudofyourprogress #bepatient #beconsistent #competeeveryday #consistencyiskey #531training #531 #onedayatatime #bodybyabarbell #giancolagains #glutesonfire #challengeyourbody #challengeyourmind #changeyourlimits #makeyourselfbetter #girlswholift #alllulueverythang #lululove #lookgoodfeelgoodplaygood ๐Ÿ™ˆ๐Ÿ˜‚
Deadlift Day followed by Booty/Hamstring Auxiliary Work ๐Ÿ‘ Wk 1 of 5/3/1: Deadlifts... was able to rep out 10 at 195 on my final "5+" set!! I was super happy with that, gettin stronger and stronger each day! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ#beproudofyourbody  #beproudofyourprogress  #bepatient  #beconsistent  #competeeveryday  #consistencyiskey  #531training  #531  #onedayatatime  #bodybyabarbell  #giancolagains  #glutesonfire  #challengeyourbody  #challengeyourmind  #changeyourlimits  #makeyourselfbetter  #girlswholift  #alllulueverythang  #lululove  #lookgoodfeelgoodplaygood  ๐Ÿ™ˆ๐Ÿ˜‚
Ok, so I'm totallyyyyy sucking in & poping out my boot cheek... but still! Can you say progress?! ๐Ÿ™Œ๐Ÿฝ๐Ÿ™ˆ๐Ÿ‘The only thing you have to give up to get more fit, is YOUR EXCUSES! Make it a priority, be consistent, be patient & surprise yourself! #beproudofyourbody #beproudofyourprogress #competeeveryday #consistencyiskey #531training #531 #onedayatatime #bodybyabarbell #giancolagains #glutesonfire #challengeyourbody #challengeyourmind #changeyourlimits #makeyourselfbetter #alllulueverythang #lululemonaddict #lululemon #lululove @bodyofmuscle
Ok, so I'm totallyyyyy sucking in & poping out my boot cheek... but still! Can you say progress?! ๐Ÿ™Œ๐Ÿฝ๐Ÿ™ˆ๐Ÿ‘The only thing you have to give up to get more fit, is YOUR EXCUSES! Make it a priority, be consistent, be patient & surprise yourself! #beproudofyourbody  #beproudofyourprogress  #competeeveryday  #consistencyiskey  #531training  #531  #onedayatatime  #bodybyabarbell  #giancolagains  #glutesonfire  #challengeyourbody  #challengeyourmind  #changeyourlimits  #makeyourselfbetter  #alllulueverythang  #lululemonaddict  #lululemon  #lululove  @bodyofmuscle
Tempted to make this my phone screensaver as my daily reminder ๐Ÿ™Œ
Tempted to make this my phone screensaver as my daily reminder ๐Ÿ™Œ
Just a couple videos today! I was on a time crunch to get to the Chesapeake Wine Fest!!๐Ÿท๐Ÿ™ˆ๐Ÿ˜‚I swear it seemed heavier than it looks ๐Ÿ‘€#chesapeakewinefestival #livealittle #itsaboutbalance #consitencyiskey #strongissexy #beproudofyourbody #beproudofyourprogress #ilovewine #sorrynotsorry #girlswholift #giancolagains
The former college Vball player was out full force today...Had enough confidence to rock spandex for my leg workout ๐Ÿ™Œ๐Ÿฝ๐Ÿ™ˆ๐Ÿ˜‚ #beproudofyourbody #beproudofyourprogress #volleyballbooty #strongissexy #girlswholift #giancolagains
.
.
We have the tendency to judge others by their surface appearance, and to find only their negative qualities.
.
.
.
But if we search beneath the surface we discover that a myriad of strains mix together to create a particular person's nature.
.
.
.
The faults we perceive are likely to be the effect of circumstances, the psychological response to trauma, abuse, rejection, heartbreak, insecurity, pain, confusion or disease.
.
.
.
- Radhanath Swami
. . We have the tendency to judge others by their surface appearance, and to find only their negative qualities. . . . But if we search beneath the surface we discover that a myriad of strains mix together to create a particular person's nature. . . . The faults we perceive are likely to be the effect of circumstances, the psychological response to trauma, abuse, rejection, heartbreak, insecurity, pain, confusion or disease. . . . - Radhanath Swami
Happy Hump Day everyone! Been a little absent from the social media game for a little while so I apologize on that! Hereโ€™s a great Ab circuit for you to end your workouts with. Really engages the entire core and itโ€™s not focusing on doing small crunches. Maintain stability and strength throughout the entire round. Give it a go and let me know how you like it!! ๐Ÿ’ช๐Ÿผ
โ€ขโ€ข
โ€ขโ€ข
Rollie Pollie Ollieโ€™s - 3x12
KB Taps - 3x40 total
Dynamic plank - 3x20 total (switch which hand you push up on once you get to 10 reps) 
Plank - 3x30s
**Try to go straight into all plank variations without much rest! As I tell my clients, think that youโ€™re putting on a pair of tight jeans when you are trying to keep your abs engaged. Also try to have minimal rotation of your hips when you are doing the KB taps. To minimize the amount of back hyperextension, tuck your butt underneath you and puff up the lower portion of your back.** YOU GOT THIS. ๐Ÿ‘๐Ÿผ
โ€ขโ€ข
โ€ขโ€ข
#getmindbodyfit #dogmaathleticapersonaltraining #humpday #core #stability #feelingstrong #girlswholift #triathlontraining #pushyourself #beproudofyourprogress
Happy Hump Day everyone! Been a little absent from the social media game for a little while so I apologize on that! Hereโ€™s a great Ab circuit for you to end your workouts with. Really engages the entire core and itโ€™s not focusing on doing small crunches. Maintain stability and strength throughout the entire round. Give it a go and let me know how you like it!! ๐Ÿ’ช๐Ÿผ โ€ขโ€ข โ€ขโ€ข Rollie Pollie Ollieโ€™s - 3x12 KB Taps - 3x40 total Dynamic plank - 3x20 total (switch which hand you push up on once you get to 10 reps) Plank - 3x30s **Try to go straight into all plank variations without much rest! As I tell my clients, think that youโ€™re putting on a pair of tight jeans when you are trying to keep your abs engaged. Also try to have minimal rotation of your hips when you are doing the KB taps. To minimize the amount of back hyperextension, tuck your butt underneath you and puff up the lower portion of your back.** YOU GOT THIS. ๐Ÿ‘๐Ÿผ โ€ขโ€ข โ€ขโ€ข #getmindbodyfit  #dogmaathleticapersonaltraining  #humpday  #core  #stability  #feelingstrong  #girlswholift  #triathlontraining  #pushyourself  #beproudofyourprogress 
Hit the legs and glutes today! Deadlifts are coming along... sometimes it's tempting to max every Tuesday.. but I'm trying to remember to be patient and just push my weights/sets outside my comfort zone to build that strength back up! Sets: 135x12, 185x8, 205x4x4 (3rd set shown), 185x6, 135x12. These are just a few clips from today's workout of course, but some of my go-to/staple exercises. Enjoy! #2018bodyinprogress #onedayatatime #putinwork #pushyourself #enjoytheprocess #beproudofyourprogress #takecareofyourself #girlswholift #liftheavy #challengeyourself #strongisthenewskinny #strongissexy #giancolagains
Hit the legs and glutes today! Deadlifts are coming along... sometimes it's tempting to max every Tuesday.. but I'm trying to remember to be patient and just push my weights/sets outside my comfort zone to build that strength back up! Sets: 135x12, 185x8, 205x4x4 (3rd set shown), 185x6, 135x12. These are just a few clips from today's workout of course, but some of my go-to/staple exercises. Enjoy! #2018bodyinprogress  #onedayatatime  #putinwork  #pushyourself  #enjoytheprocess  #beproudofyourprogress  #takecareofyourself  #girlswholift  #liftheavy  #challengeyourself  #strongisthenewskinny  #strongissexy  #giancolagains 
Be the best version of you! Yes, we are living in a "Barbie World" and the emphasis on perfection and beauty may be a little too much... but I also feel too many use it as an excuse to not be the best version of themselves! And that includes making time for you! Taking care of your health and your body! When I'm physically and mentally strong and lifting consistently and sweating like total pig... that's when I feel the most beautiful and as if I'm doing myself justice! Make yourself proud y'all! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’•#2018bodyinprogress #onedayatatime #putinwork #pushyourself #enjoytheprocess #beproudofyourprogress #takecareofyourself #girlswholift #strongisthenewskinny #strongissexy #giancolagains
Be the best version of you! Yes, we are living in a "Barbie World" and the emphasis on perfection and beauty may be a little too much... but I also feel too many use it as an excuse to not be the best version of themselves! And that includes making time for you! Taking care of your health and your body! When I'm physically and mentally strong and lifting consistently and sweating like total pig... that's when I feel the most beautiful and as if I'm doing myself justice! Make yourself proud y'all! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’•#2018bodyinprogress  #onedayatatime  #putinwork  #pushyourself  #enjoytheprocess  #beproudofyourprogress  #takecareofyourself  #girlswholift  #strongisthenewskinny  #strongissexy  #giancolagains 
Remind yourself of this daily ๐Ÿ™
Remind yourself of this daily ๐Ÿ™
Morning IG fam! 
Those who know me know I don't  take pictures in the gym **does be too pop down** One of my training partners @watermanroderick asked me if I saw my back?
Of which the answer was ahhh no..
10 secs later picture taken ..
Wasn't even doing back was working Shoulders๐Ÿ™ˆ๐Ÿ™ˆ #backattack
#minishehulk
#poorshirt
#beproudofyourprogress
#notaselfiequeen
#workinprogress 
#countdowntodarcy
#bodyunderconstruction 
#sucessneversleeps 
#focusanddetermination 
#dedicationbeliefdetemination
Morning IG fam! Those who know me know I don't take pictures in the gym **does be too pop down** One of my training partners @watermanroderick asked me if I saw my back? Of which the answer was ahhh no.. 10 secs later picture taken .. Wasn't even doing back was working Shoulders๐Ÿ™ˆ๐Ÿ™ˆ #backattack  #minishehulk  #poorshirt  #beproudofyourprogress  #notaselfiequeen  #workinprogress  #countdowntodarcy  #bodyunderconstruction  #sucessneversleeps  #focusanddetermination  #dedicationbeliefdetemination 
Itโ€™s not about removing the damage, itโ€™s about being comfortable with it.
Itโ€™s not about removing the damage, itโ€™s about being comfortable with it.
Saturdays Upper Body Work! ๐ŸŽฅ Video Cred: @fallons.honest.flexing. Not captured was.... finally hitting my goal of 150 on bench! I was so freaking pumped! ๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿฝ Putting it in writing.. I'm now setting my eyes on that 185 mark! #girlswholift #girlswholiftheavy #benchpress #alllulueverythang #backandbiceps #gettinlean #headdownworkhard #bepatient #beproudofyourprogress #consistencyiskey #2018bodyinprogress #giancolagains
Saturday's Upper Body session with @fallons.honest.flexing ๐Ÿ‘ฏ Loved having a workout partner even if just for one day! Huge personal PR occurred also... I finally hit my goal of 150 on bench!! I was so happy ๐Ÿ˜๐Ÿ™Œ๐Ÿฝ Making my next milestone 185! #girlswholift #girlswholiftheavy #benchpress #alllulueverythang #backandbiceps #gettinlean #headdownworkhard #bepatient #beproudofyourprogress #consistencyiskey #2018bodyinprogress #giancolagains @bodyofmuscle
Saturday's Upper Body session with @fallons.honest.flexing ๐Ÿ‘ฏ Loved having a workout partner even if just for one day! Huge personal PR occurred also... I finally hit my goal of 150 on bench!! I was so happy ๐Ÿ˜๐Ÿ™Œ๐Ÿฝ Making my next milestone 185! #girlswholift  #girlswholiftheavy  #benchpress  #alllulueverythang  #backandbiceps  #gettinlean  #headdownworkhard  #bepatient  #beproudofyourprogress  #consistencyiskey  #2018bodyinprogress  #giancolagains  @bodyofmuscle
.
.
Clarity is alignment.
.
.
.
Clarity is a clear impulse of where to go.
.
.
.
Clarity is trusting the path.
.
.
.
Clarity is not standing in a wobbly place.
.
.
.
Clarity is that momentum that has no resistance, and when you're in that place of clarity, the feeling of what to do next is right there. .
.
.
- Abraham Hicks
. . Clarity is alignment. . . . Clarity is a clear impulse of where to go. . . . Clarity is trusting the path. . . . Clarity is not standing in a wobbly place. . . . Clarity is that momentum that has no resistance, and when you're in that place of clarity, the feeling of what to do next is right there. . . . - Abraham Hicks
On Fridaysโ€” we flex! ...it's kind of a big deal ๐Ÿ˜‰๐Ÿ˜œ
#flexfriday #hatersgonnahate #beproudofyourprogress #fitness #fitfriday #momstrong #mommuscles #progressloading
Assortment of videos from some of today's back/bis/shoulders! I can definitely see some progress! What do y'all think?? ๐Ÿ™ˆ๐Ÿ˜๐Ÿ‘๐Ÿฝ๐Ÿ‘Ž๐Ÿฝ?! #dothedamnthang #backandbis #backandbiceps #shoulderworkout #consistencyiskey #alllulueverythang #beproudofyourprogress #stongissexy #definitioncomingback #giancolagains #girlswholift
Back, bis and shoulders. My favorite training day!  Hit 15 unassisted pull ups today, which felt freaking awesome ๐Ÿ‘๐Ÿฝ and overall just felt stronger and leaner which is all I can ask for! Videos in next post! #onedayatatime #consistencyiskey #progressnotperfection #bepatient #beproudofyourprogress #giancolagains #girlswholift #alllulueverythang #liftingface #strongnotskinny #strongissexy
.
.
WHAT ARE YOUR CORE NEEDS IN A RELATIONSHIP?
.
.
.
Something that took me a while to understand is that all of our emotions derive from our needs. No matter how insignificant the event may seem, the emotional reaction occurs because we feel that a core need is not being met.
.
.
.
Our core needs in our relationships are often connected to our preferred love language. We all express love in different ways, depending on how we ourself feel most loved. The 5 love languages are:
.
.
.
1. Words of affirmation
2. Quality time
3. Receiving gifts
4. Acts of service
5. Physical touch
.
.
.
My two dominant love languages are words of affirmation and quality time. Without receiving love in these two ways, I become very sensitive and can crumble over the smallest events.
.
.
.
Once we have identified our core needs, it's so important to communicate them to our partner on a neutral territory (i.e. Not in the middle of an argument).
.
.
.
We shouldn't blame or judge our partners for not knowing instinctively what we need. It's quite common for our languages to be different, so be open with your partner and stay patient while they learn to adapt to your core needs โค๏ธ
. . WHAT ARE YOUR CORE NEEDS IN A RELATIONSHIP? . . . Something that took me a while to understand is that all of our emotions derive from our needs. No matter how insignificant the event may seem, the emotional reaction occurs because we feel that a core need is not being met. . . . Our core needs in our relationships are often connected to our preferred love language. We all express love in different ways, depending on how we ourself feel most loved. The 5 love languages are: . . . 1. Words of affirmation 2. Quality time 3. Receiving gifts 4. Acts of service 5. Physical touch . . . My two dominant love languages are words of affirmation and quality time. Without receiving love in these two ways, I become very sensitive and can crumble over the smallest events. . . . Once we have identified our core needs, it's so important to communicate them to our partner on a neutral territory (i.e. Not in the middle of an argument). . . . We shouldn't blame or judge our partners for not knowing instinctively what we need. It's quite common for our languages to be different, so be open with your partner and stay patient while they learn to adapt to your core needs โค๏ธ
Real talk. After a very frustrating morning and afternoon, after having my poor sick kitty at the vet for 3+hours, and him covering myself and my car in all the possible bodily fluids ๐Ÿ™„ ๐Ÿคข and after doing a list of nuance tasks around the house, today was the day that I realized the novelty of getting back into working out has worn off.. and that's ok! I've been here before, this is the fun part, the real part. Motivation is fleeting. It's what gets you going and that's great but it wears off. Commitment and dedication is what keeps you going in and working hard even on days where it would have been easy to say screw it. So I'm proud of myself today for making it happen! The big shout out of the day was hitting 185 for 5 (see last post for video) at the end of 7 other sets of squats! I'll take it. #rememberwhyyoustarted #commitmentovermotivation #grinditout #giancolagains #everydaycounts #beproudofyourprogress #dothedamnthang #consistencyiskey #alllulueverythang #flexfriday
Real talk. After a very frustrating morning and afternoon, after having my poor sick kitty at the vet for 3+hours, and him covering myself and my car in all the possible bodily fluids ๐Ÿ™„ ๐Ÿคข and after doing a list of nuance tasks around the house, today was the day that I realized the novelty of getting back into working out has worn off.. and that's ok! I've been here before, this is the fun part, the real part. Motivation is fleeting. It's what gets you going and that's great but it wears off. Commitment and dedication is what keeps you going in and working hard even on days where it would have been easy to say screw it. So I'm proud of myself today for making it happen! The big shout out of the day was hitting 185 for 5 (see last post for video) at the end of 7 other sets of squats! I'll take it. #rememberwhyyoustarted  #commitmentovermotivation  #grinditout  #giancolagains  #everydaycounts  #beproudofyourprogress  #dothedamnthang  #consistencyiskey  #alllulueverythang  #flexfriday 
Gym was packed tonight so these were the only incognito videos I could capture ๐Ÿ™ˆ๐Ÿ˜‚ Legs felt it, but booty got to work tonight! Loving utilizing this whole "glute activation" thing, it definitely makes a difference! #legday #bootyworkout #bandstomakeherdance #girlswholift #girlswholiftheavy #giancolagains #bepatient #beproudofyourprogress
โ€œMy outer experiences are a reflection of my internal conditionโ€. โ€˜The Universe has Your Backโ€™ card deck by @gabbybernstein ๐Ÿ˜. They fit perfectly into my daily spiritual practice. I have been using the messages as inspiration for my daily intention before meditation and theyโ€™ve given me so much clarity already. Each card is beautifully designed by the talented @micaela_ezra
โ€œMy outer experiences are a reflection of my internal conditionโ€. โ€˜The Universe has Your Backโ€™ card deck by @gabbybernstein ๐Ÿ˜. They fit perfectly into my daily spiritual practice. I have been using the messages as inspiration for my daily intention before meditation and theyโ€™ve given me so much clarity already. Each card is beautifully designed by the talented @micaela_ezra
Being proud of your progress can really change your reflection...#justkeepgoing #reflections #beproudofyourprogress
Definitely did the damn thing today! Got a ton of good shots & videos (limit 10 ๐Ÿ™ˆ๐Ÿ˜‚) Never be afraid to push yourself and lift heavy.. in a bathing suit or a cute outfit you won't look like a man ๐Ÿ™„, trust me! Today consisted of a variety of upper body lifts that led to a nice sweaty pump and hopefully some soreness tomorrow. Also got in NINE unassisted pull-ups today (3x3)!! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ#giancolagains #girlswholift #girlswholiftheavy #pump #soretodaystrongtomrrrow #strongissexy #onedayatatime #sitbackandwatchmework #dothedamnthang #feelinbeastmode #sorrynotsorry #bepatient #beproudofyourbody #beproudofyourprogress #definitioncomingsoon #2018bodyinprogress
Definitely did the damn thing today! Got a ton of good shots & videos (limit 10 ๐Ÿ™ˆ๐Ÿ˜‚) Never be afraid to push yourself and lift heavy.. in a bathing suit or a cute outfit you won't look like a man ๐Ÿ™„, trust me! Today consisted of a variety of upper body lifts that led to a nice sweaty pump and hopefully some soreness tomorrow. Also got in NINE unassisted pull-ups today (3x3)!! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ#giancolagains  #girlswholift  #girlswholiftheavy  #pump  #soretodaystrongtomrrrow  #strongissexy  #onedayatatime  #sitbackandwatchmework  #dothedamnthang  #feelinbeastmode  #sorrynotsorry  #bepatient  #beproudofyourbody  #beproudofyourprogress  #definitioncomingsoon  #2018bodyinprogress 
INSPIRE WITH VG!!
"ITS ALL ABOUT THE JOURNEY",,,So often we burden ourselves with tasks that require a heavy goal to achieve. While I have no doubt that all will reach that destination, try and remember to embrace that journey and respect the process. It takes time, patience, motivation and determination to achieve that desired result. First off, Bravo to you for starting and know each day you are one step closer. Be happy, be proud but be diligent about getting there. Nothing worth while comes easy, so enjoy the ride and reward yourself along the way, your doing it. ROME WAS NOT BUILT IN A DAY, BUT THEY SURE AS SHIT WORKED ON IT EVERY DAY TILL IT WAS DONE! #challengeyourself #achievingyourgoals #takeitdaybyday #romewasnotbuiltinaday #beproudofyourprogress #resultswillfollow #yourhappinessmatters #becomethebestversionofyourself Have a great Friday, โŒโญ•๏ธ๐Ÿ˜˜โŒโญ•๏ธ๐Ÿ˜˜, VG
INSPIRE WITH VG!! "ITS ALL ABOUT THE JOURNEY",,,So often we burden ourselves with tasks that require a heavy goal to achieve. While I have no doubt that all will reach that destination, try and remember to embrace that journey and respect the process. It takes time, patience, motivation and determination to achieve that desired result. First off, Bravo to you for starting and know each day you are one step closer. Be happy, be proud but be diligent about getting there. Nothing worth while comes easy, so enjoy the ride and reward yourself along the way, your doing it. ROME WAS NOT BUILT IN A DAY, BUT THEY SURE AS SHIT WORKED ON IT EVERY DAY TILL IT WAS DONE! #challengeyourself  #achievingyourgoals  #takeitdaybyday  #romewasnotbuiltinaday  #beproudofyourprogress  #resultswillfollow  #yourhappinessmatters  #becomethebestversionofyourself  Have a great Friday, โŒโญ•๏ธ๐Ÿ˜˜โŒโญ•๏ธ๐Ÿ˜˜, VG
Progress pic ๐Ÿ‘Š๐Ÿป left: before this last pregnancy, center: very prego of our big boy๐Ÿ‘ถ๐Ÿผ, right: today with diastasis recti (will need surgery to sew back my abs together ๐Ÿ˜ฌ๐Ÿ˜ฉ) and a hernia right above my belly button! The gap between my abs is 3 inches wide! This mean I can't count on my core line for anything: it's not stable. It makes it very challenging to lift the weights like I used to so I have to adapt and train my body differently (until the surgery). Other muscles have to make up for my weakened core and some (my back) were not happy at first! I still have to be careful not to hurt myself until I get the surgery I need. So this mean training smart: focusing more techniques and less on weights. There's no miracle: we all need a strong core for our body to function, move properly๐Ÿ’ช๐Ÿป๐Ÿ’•. #beproudofyourprogress #adaptdontquit #proud #crossfit #cflv1 #fitmomof3 #girlswholift #girlswhopowerlift #badassmom #badasswoman #respect #nomejodas #liftheavythings #dontquit #keepstartingover #neverstopstartingover #leaveyouregoatthedoor #womenempowerwomen #integrity #blessed #poweredbylove๐Ÿ’andcoffeeโ˜•๏ธ #blackriflecoffeecompany #imafuckingbadass #imafuckingchampion #imade3kids #badassbody #queen๐Ÿ‘‘ #familyiseverything
Progress pic ๐Ÿ‘Š๐Ÿป left: before this last pregnancy, center: very prego of our big boy๐Ÿ‘ถ๐Ÿผ, right: today with diastasis recti (will need surgery to sew back my abs together ๐Ÿ˜ฌ๐Ÿ˜ฉ) and a hernia right above my belly button! The gap between my abs is 3 inches wide! This mean I can't count on my core line for anything: it's not stable. It makes it very challenging to lift the weights like I used to so I have to adapt and train my body differently (until the surgery). Other muscles have to make up for my weakened core and some (my back) were not happy at first! I still have to be careful not to hurt myself until I get the surgery I need. So this mean training smart: focusing more techniques and less on weights. There's no miracle: we all need a strong core for our body to function, move properly๐Ÿ’ช๐Ÿป๐Ÿ’•. #beproudofyourprogress  #adaptdontquit  #proud  #crossfit  #cflv1  #fitmomof3  #girlswholift  #girlswhopowerlift  #badassmom  #badasswoman  #respect  #nomejodas  #liftheavythings  #dontquit  #keepstartingover  #neverstopstartingover  #leaveyouregoatthedoor  #womenempowerwomen  #integrity  #blessed  #poweredbylove ๐Ÿ’andcoffeeโ˜•๏ธ #blackriflecoffeecompany  #imafuckingbadass  #imafuckingchampion  #imade3kids  #badassbody  #queen ๐Ÿ‘‘ #familyiseverything 
If it's an extra 1kg on for squats, 5 seconds quicker on a 5k run, 2 extra reps on your bench .. it's still progress. Its those tiny little things that add up to the big ones - don't wait to reach your goal to be proud of yourself, be proud of all the little achievements along the way.๐Ÿ’ช๐Ÿฝ๐Ÿ˜‡ #fitfam #fitchicks #girlswithmuscle #girlswholift #goals #progress #beproudofyourprogress
If it's an extra 1kg on for squats, 5 seconds quicker on a 5k run, 2 extra reps on your bench .. it's still progress. Its those tiny little things that add up to the big ones - don't wait to reach your goal to be proud of yourself, be proud of all the little achievements along the way.๐Ÿ’ช๐Ÿฝ๐Ÿ˜‡ #fitfam  #fitchicks  #girlswithmuscle  #girlswholift  #goals  #progress  #beproudofyourprogress 
Even though I have not dropped much weight my body has changed and continues too I am amazed at how far I have come and will continue to keep working on this transformation. Pic on the left was 2weeks after my last competition and the pic on the right is current. Be proud of your progress and keep grinding!! #teamnjff #teamnjfffigure #beproudofyourprogress #strongisthenewsexy #motivation #giveupongivingup #gymislife #staystrong๐Ÿ’ช
Good vibes only ๐Ÿ™…
Good vibes only ๐Ÿ™…
Best book Iโ€™ve read this year ๐Ÿ“š

Image: @thewellness.movement
Best book Iโ€™ve read this year ๐Ÿ“š Image: @thewellness.movement
Meditation space goals ๐Ÿ™
Meditation space goals ๐Ÿ™
#babyboy and I are going to celebrate today! 6 months #postcsection and this #postpartumbody is STRONG!!! Nothing about this journey has been easy, from the stresses of IVF, the fear that consumed my pregnancy, and the unexpected csection, but I can truly say I am proud of this body for having overcome all the odds and to be 6 months into my #postpartumjourney with these results!  #welcomebackabs #postpartumfitness #postpartumnutrition #beproudofyourprogress #idoitformyfamily #settingtheexampleformyson #postbabybody #hardworkpaysoff #leadbyexample #celebratewearingmyprebabyfavoritejeans
#babyboy  and I are going to celebrate today! 6 months #postcsection  and this #postpartumbody  is STRONG!!! Nothing about this journey has been easy, from the stresses of IVF, the fear that consumed my pregnancy, and the unexpected csection, but I can truly say I am proud of this body for having overcome all the odds and to be 6 months into my #postpartumjourney  with these results! #welcomebackabs  #postpartumfitness  #postpartumnutrition  #beproudofyourprogress  #idoitformyfamily  #settingtheexampleformyson  #postbabybody  #hardworkpaysoff  #leadbyexample  #celebratewearingmyprebabyfavoritejeans 
Date night!  It's nights like these, when you notice your clothes fit a little better, that make you that much more motivated to kill it in the gym the next day๐Ÿ’ƒ#datenight #slay #beproudofyourprogress #progress #bestself #jaclynhillpalette
Who else is feelin' this? - B
Who else is feelin' this? - B
Too many times we keep our struggles to ourselves and think itโ€™s a sign of weakness if we speak about them. For some strange reason we think we actually have the ability to trick our mind into forgetting about our suffering. Like itโ€™s just going to go away. Itโ€™s not. It only grows into a bigger beast thatโ€™s much harder to fight the longer you leave things unsaid.
.
.
.
Last year I opened up about something that Iโ€™d been holding onto for 7 years. It was something Iโ€™d kept to myself for that entire time, so speaking about it was one of the hardest things Iโ€™ve been through. But as soon as I got the words out of my mouth to my loved ones, I have never felt so light and in control. I let 7 years of fear based thoughts and emotion out into the real world, and it instantly lost a little bit of its power over me. The amount of support and love I received was completely unexpected. I know how hard it is to open up and talk about your pain, but it will be the first step of you taking control of your struggle (whatever it may be) and telling it to fuck off.
.
.
.
Big love to you if you can relate to thisย โค๏ธ
Too many times we keep our struggles to ourselves and think itโ€™s a sign of weakness if we speak about them. For some strange reason we think we actually have the ability to trick our mind into forgetting about our suffering. Like itโ€™s just going to go away. Itโ€™s not. It only grows into a bigger beast thatโ€™s much harder to fight the longer you leave things unsaid. . . . Last year I opened up about something that Iโ€™d been holding onto for 7 years. It was something Iโ€™d kept to myself for that entire time, so speaking about it was one of the hardest things Iโ€™ve been through. But as soon as I got the words out of my mouth to my loved ones, I have never felt so light and in control. I let 7 years of fear based thoughts and emotion out into the real world, and it instantly lost a little bit of its power over me. The amount of support and love I received was completely unexpected. I know how hard it is to open up and talk about your pain, but it will be the first step of you taking control of your struggle (whatever it may be) and telling it to fuck off. . . . Big love to you if you can relate to thisย โค๏ธ
Happy anniversary to me! Two years and still going very strong, ofcourse I have had my dark moments where life didnt feel worth it but when reality checks in you realize how blessed you are to wake up every morning.Thank you to the people in my life who have supported me in my good and bad days (cuz i iz not easy) know i appreciate every conversation, advise and support โค๏ธโค๏ธ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ #diaylsis#2yearanniversary#strongerthanever#lupus#SLE#beproudofyourprogress#loveyourself#beproud#acceptance
Happy anniversary to me! Two years and still going very strong, ofcourse I have had my dark moments where life didnt feel worth it but when reality checks in you realize how blessed you are to wake up every morning.Thank you to the people in my life who have supported me in my good and bad days (cuz i iz not easy) know i appreciate every conversation, advise and support โค๏ธโค๏ธ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ #diaylsis #2yearanniversary #strongerthanever #lupus #SLE #beproudofyourprogress #loveyourself #beproud #acceptance 
This is so true ๐Ÿ˜‚ courtesy of my inspirational teacher  @erykastanton
This is so true ๐Ÿ˜‚ courtesy of my inspirational teacher @erykastanton
Take time for you today ๐Ÿ™
Take time for you today ๐Ÿ™
Freedom Feels ๐Ÿ‘ฃ ๐ŸŒŽ 
Whatโ€™s one thing you can eliminate today thatโ€™s making you feel stuck?
Freedom Feels ๐Ÿ‘ฃ ๐ŸŒŽ Whatโ€™s one thing you can eliminate today thatโ€™s making you feel stuck?
One of my favourite mantras ๐Ÿฆ‹
One of my favourite mantras ๐Ÿฆ‹