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do u ever wear shirts that tell lies ๐Ÿ˜ฌ i used to hate cardio before i figured out what LISS (low intensity steady state) was. i've been trying to incorporate cardio into my offseason since i've noticed myself losing definition due to an increasing body fat percentage. however, LISS is a good option to burn body fat without causing a lot of stress to your central nervous system through high intensity interval training (HIIT). don't get me wrong, there are some days that i'm ready to sprint my little heart out for a quick 10-min session, but that belongs in my cutting season. ๐Ÿ˜Š i wanna know what everyone else prefers - feel free to share below! #fitness #progress #progressnotperfection #journey #cardio #fitfam #fitstagram #1stphorm #iam1stphorm #legionofboom #girlswholift #girlswithmuscle #science #fatloss
do u ever wear shirts that tell lies ๐Ÿ˜ฌ i used to hate cardio before i figured out what LISS (low intensity steady state) was. i've been trying to incorporate cardio into my offseason since i've noticed myself losing definition due to an increasing body fat percentage. however, LISS is a good option to burn body fat without causing a lot of stress to your central nervous system through high intensity interval training (HIIT). don't get me wrong, there are some days that i'm ready to sprint my little heart out for a quick 10-min session, but that belongs in my cutting season. ๐Ÿ˜Š i wanna know what everyone else prefers - feel free to share below! #fitness  #progress  #progressnotperfection  #journey  #cardio  #fitfam  #fitstagram  #1stphorm  #iam1stphorm  #legionofboom  #girlswholift  #girlswithmuscle  #science  #fatloss 
#tbt to my favorite weekend of the year. The Arnold Classic is always an unforgettable experience.. #twins #girlswholift #fitgirls #arnoldclassic2017 #musclerich
T25 SPEED 1.0 DONE! Love me some Shaun T! Thanks @keto_xpress for my MAX PREWORKOUT! The only way to go!! ๐Ÿ˜…๐Ÿ’–๐Ÿ’ช
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.#KetoXpress #Pruvit #pruvitnow #keto #fitness #exercise #healthyliving #fitfam #bodybuilding #ketogenic #highfatlowcarb #ketodiet #ketolifestyle #girlswithmuscle #girlswholift #musclesandmascara #strongnotskinny #bikinicompetitor #weightlifting #beastmode #girlswhosquat #strengthtraining #girlslifttoo #lowcarb #lchf #fitgirls #t25
T25 SPEED 1.0 DONE! Love me some Shaun T! Thanks @keto_xpress for my MAX PREWORKOUT! The only way to go!! ๐Ÿ˜…๐Ÿ’–๐Ÿ’ช . . .#KetoXpress  #Pruvit  #pruvitnow  #keto  #fitness  #exercise  #healthyliving  #fitfam  #bodybuilding  #ketogenic  #highfatlowcarb  #ketodiet  #ketolifestyle  #girlswithmuscle  #girlswholift  #musclesandmascara  #strongnotskinny  #bikinicompetitor  #weightlifting  #beastmode  #girlswhosquat  #strengthtraining  #girlslifttoo  #lowcarb  #lchf  #fitgirls  #t25 
@rebekah_todd getting her ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ session in... Just a couple of clips from her workout #fitspiration #follow4follow #workoutmotivation #work #gymmotivation #fit #fitspo #fitgirl #fitness #fitnesslife #fitnessjourney #fitnessmotivation #gym #gymrat #gymlife #gymfreak #gymflow #hustle #muscle #girlswholift #girlswithmuscle #personaltrainer #progress #gains #growth
It's such an incredible feeling to grab a set of dumbbells and feel powerful! Being strong is about being confident and independent.๐Ÿ’ช#girlswholift #abs #strongnotskinny #noexcuses #fitness #fit  #fitnessmotivation #goals #bodybuilding #trainhard #shredded #fitspiration #fitlife #physique #hiit #workout #gains #training  #fitspo #getfit #girlswithmuscles  #inspire #fitchick #girlswithsixpacks #eatclean #active #fitnessaddict #fitnessmodel #fitgirls #lynnmontoyafitness
It's such an incredible feeling to grab a set of dumbbells and feel powerful! Being strong is about being confident and independent.๐Ÿ’ช#girlswholift  #abs  #strongnotskinny  #noexcuses  #fitness  #fit  #fitnessmotivation  #goals  #bodybuilding  #trainhard  #shredded  #fitspiration  #fitlife  #physique  #hiit  #workout  #gains  #training  #fitspo  #getfit  #girlswithmuscles  #inspire  #fitchick  #girlswithsixpacks  #eatclean  #active  #fitnessaddict  #fitnessmodel  #fitgirls  #lynnmontoyafitness 
Finding motivation to get back to the gym after being out is harder than people think, even for an athlete! Happy to be back after a few days of being sick, and even more grateful that I didn't lose my strength! That's motivation right there! Did a killer glutes/hammies/ab workout today, and I feel awesome! Oh, and go check out my story for a fun surprise. ๐Ÿ˜œ
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#strongwoman #girlswithmuscles #girlswithmuscle #girlswholift #npcbikini #npc #npcprep #npccompetitor #bikinicompetitor #bodybuilding #bootybootybooty #gainz #thursday #legday #abs #gym #gymlife #preplife #inspiration #motivation #actress #model
Finding motivation to get back to the gym after being out is harder than people think, even for an athlete! Happy to be back after a few days of being sick, and even more grateful that I didn't lose my strength! That's motivation right there! Did a killer glutes/hammies/ab workout today, and I feel awesome! Oh, and go check out my story for a fun surprise. ๐Ÿ˜œ โ€ข โ€ข โ€ข โ€ข #strongwoman  #girlswithmuscles  #girlswithmuscle  #girlswholift  #npcbikini  #npc  #npcprep  #npccompetitor  #bikinicompetitor  #bodybuilding  #bootybootybooty  #gainz  #thursday  #legday  #abs  #gym  #gymlife  #preplife  #inspiration  #motivation  #actress  #model 
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... ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ..
๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ
FOLLOW US .
โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
๐Ÿ”ฅ๐Ÿ”ฅ@bodybuilding_humour ๐Ÿ”ฅ๐Ÿ”ฅ
โฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธ
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#bodybuilding #gymmemes #crossfit #strong #motivation #powerlifting  #quotes #gymhumour #deadlift #squat #bench #gymhumour #funny #legday #motivation #girlswholift #fitchick #mma #gymhumor #gym #gymmotivation #gymproblems #gymflow #wwe
...... ... ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ.. ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ FOLLOW US . โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ ๐Ÿ”ฅ๐Ÿ”ฅ@bodybuilding_humour ๐Ÿ”ฅ๐Ÿ”ฅ โฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธ ... #bodybuilding  #gymmemes  #crossfit  #strong  #motivation  #powerlifting  #quotes  #gymhumour  #deadlift  #squat  #bench  #gymhumour  #funny  #legday  #motivation  #girlswholift  #fitchick  #mma  #gymhumor  #gym  #gymmotivation  #gymproblems  #gymflow  #wwe 
Throwback Thursday Trunk Twist ๐Ÿ˜
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Remember to keep your feet anchored, knees together, and only twist at the core! -
๐ŸŽต| Long Cool Woman by The Hollies
Throwback Thursday Trunk Twist ๐Ÿ˜ - Remember to keep your feet anchored, knees together, and only twist at the core! - ๐ŸŽต| Long Cool Woman by The Hollies
Dogs have a way of finding the people who need them and filling an emptiness we didn't ever know we had ๐Ÿพ you leave paw prints of unconditional love where ever you go๐Ÿถ
Dogs have a way of finding the people who need them and filling an emptiness we didn't ever know we had ๐Ÿพ you leave paw prints of unconditional love where ever you go๐Ÿถ
Don't let anyone ever tell you that you can't get a good low impact workout! I'm not going to lie, when I was told to stop doing high impact workouts, I had an internal panic attack. No jumping?! But that's how I burn the most calories!  Boy, was I wrong! I sweat just as much doing this modified workout as I did jumping around AND I burn MORE calories!!! Not being able to jump or do high impact is not an excuse to avoid exercising! I promise, moving your body, however you choose to do it, will make you feel so much better! #fitfam #fitlife #fitgirl #girlswithmuscle #girlswholift #girlwhoworkout #noexcuses #insanitymax30 #shaunt #lowimpact #modified #injuryprone
Don't let anyone ever tell you that you can't get a good low impact workout! I'm not going to lie, when I was told to stop doing high impact workouts, I had an internal panic attack. No jumping?! But that's how I burn the most calories! Boy, was I wrong! I sweat just as much doing this modified workout as I did jumping around AND I burn MORE calories!!! Not being able to jump or do high impact is not an excuse to avoid exercising! I promise, moving your body, however you choose to do it, will make you feel so much better! #fitfam  #fitlife  #fitgirl  #girlswithmuscle  #girlswholift  #girlwhoworkout  #noexcuses  #insanitymax30  #shaunt  #lowimpact  #modified  #injuryprone 
Back & Biceps today ๐ŸŒž This week has been crazy with finals back to back ๐Ÿ“š๐Ÿ˜ด Can't believe next quarter will be my last and then boom I'm transferring .. cant believe I even decided to go back to school. It's definitely one of the best decisions I ever made. It's a beautiful day and I am just feeling so blessed and thankful hence all the randomness in this caption ๐Ÿ˜‚ #girlswholift#vinidi
Back & Biceps today ๐ŸŒž This week has been crazy with finals back to back ๐Ÿ“š๐Ÿ˜ด Can't believe next quarter will be my last and then boom I'm transferring .. cant believe I even decided to go back to school. It's definitely one of the best decisions I ever made. It's a beautiful day and I am just feeling so blessed and thankful hence all the randomness in this caption ๐Ÿ˜‚ #girlswholift #vinidi 
Undulating Calories. My favorite way of tracking - it is so sustainable and so much easier for maintaining a good balance a social life. To think I had a couple indulgences this week and STILL came in under my caloric goal.
Undulating Calories. My favorite way of tracking - it is so sustainable and so much easier for maintaining a good balance a social life. To think I had a couple indulgences this week and STILL came in under my caloric goal.
Over the last week or so I've really started seeing changes in my arms and shoulders, changes I couldn't be more happy with...
A month ago I couldn't have imagined lifting as heavy as I have been. I'll start giving up my weights soon, still trying to find out where I'm comfortable pushing myself...
Here's today's upper body workout...
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Barbell Bench Press (4x6)
Assisted Pull-Ups (2x10)
Barbell Shrugs (6x3)
Barbell Curls (8x3)
Dumbbell Skull Crushers (8x3)
(Reps x Sets)
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#arms #upperbodyworkout #flex #lululemon #nike #bauer #bauerhockey #barbell #girlswholift #girlswholiftheavy #workoutmotivation #gymrat #fitness #fitlife #fitmiss #fitnessmotivation #fitnessjourney
Over the last week or so I've really started seeing changes in my arms and shoulders, changes I couldn't be more happy with... A month ago I couldn't have imagined lifting as heavy as I have been. I'll start giving up my weights soon, still trying to find out where I'm comfortable pushing myself... Here's today's upper body workout... ... Barbell Bench Press (4x6) Assisted Pull-Ups (2x10) Barbell Shrugs (6x3) Barbell Curls (8x3) Dumbbell Skull Crushers (8x3) (Reps x Sets) ... #arms  #upperbodyworkout  #flex  #lululemon  #nike  #bauer  #bauerhockey  #barbell  #girlswholift  #girlswholiftheavy  #workoutmotivation  #gymrat  #fitness  #fitlife  #fitmiss  #fitnessmotivation  #fitnessjourney 
When you send him crap like this just to make a point that yes you are getting more tanned... but you may only be able to see it from behind ๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ’›
#selfie #tan #sunbed #paleskin #gettingtan #funny #cute #ourlife #laughs #girlswholift #girlswhotrain #fitgirls #fitness #gettingthere #motivated #motivation #legs #shesquats #glutes #backshot #workinprogress #workout #gym #transformation #mymotivation ๐Ÿ’› #confidence #happiness #queen #love
When you send him crap like this just to make a point that yes you are getting more tanned... but you may only be able to see it from behind ๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ’› #selfie  #tan  #sunbed  #paleskin  #gettingtan  #funny  #cute  #ourlife  #laughs  #girlswholift  #girlswhotrain  #fitgirls  #fitness  #gettingthere  #motivated  #motivation  #legs  #shesquats  #glutes  #backshot  #workinprogress  #workout  #gym  #transformation  #mymotivation  ๐Ÿ’› #confidence  #happiness  #queen  #love 
Once in your life, if you're lucky, you're gonna find that one thing that divides it to the time BEFORE you found that thing and the time AFTER.
In my case it's CrossFit. Can you be more in love with something? I cried because of it, suffered for it, got beaten up too many times and I still keep coming back for more. I guess that's some sort of a twisted relationship.

I'm keeping my fingers crossed for each of you guys. I wish everybody finds that one thing that will keep you moving no matter how cold it is outside, how muchh you hate your school teacher, how bad was that fight with your boyfriend or how much you sucked at baking that cake for your mother in law ๐Ÿ˜… Live your life passionately. You've got just 1 after all! 
#crossfit #crossfitter #crossfitgirl #crossfitpolska #crossfitmotivation #fitgirl #stronggirl #girlswholift #girlswithmuscle #FIGHTER #workout #workhard #shesquats #traindirty #olympicweightlifting #weightlifting #FOCUS #stronglegs #fitbutt #crossfitbabe #crossfitbody #crossfitchick #glutes #girlswhosquat #girlswholift #competitorstraining #FLYHIGH #love #passion #loveyourlife #afterworkout
Once in your life, if you're lucky, you're gonna find that one thing that divides it to the time BEFORE you found that thing and the time AFTER. In my case it's CrossFit. Can you be more in love with something? I cried because of it, suffered for it, got beaten up too many times and I still keep coming back for more. I guess that's some sort of a twisted relationship. I'm keeping my fingers crossed for each of you guys. I wish everybody finds that one thing that will keep you moving no matter how cold it is outside, how muchh you hate your school teacher, how bad was that fight with your boyfriend or how much you sucked at baking that cake for your mother in law ๐Ÿ˜… Live your life passionately. You've got just 1 after all! #crossfit  #crossfitter  #crossfitgirl  #crossfitpolska  #crossfitmotivation  #fitgirl  #stronggirl  #girlswholift  #girlswithmuscle  #FIGHTER  #workout  #workhard  #shesquats  #traindirty  #olympicweightlifting  #weightlifting  #FOCUS  #stronglegs  #fitbutt  #crossfitbabe  #crossfitbody  #crossfitchick  #glutes  #girlswhosquat  #girlswholift  #competitorstraining  #FLYHIGH  #love  #passion  #loveyourlife  #afterworkout 
"No such thing as spare time.
No such thing as free time.
No such thing as down time.

All you got is life time.

GO!"
"No such thing as spare time. No such thing as free time. No such thing as down time. All you got is life time. GO!"
Hey hey beauties x
Today was a tough day...work was manic, food was all on plan but you know when you have that adrenaline/anxious busy vibe - well I had that. Gym was terrible (story explains more) but do you know what, I tried! Home for kitchen chats & this @supsbox delivery! So excited to not to have fear of missing out today with the sups box & I will share the goodies with you tomorrow. I hope you've had a successful day or at least tried! We are human so I wanted to share this with you ๐Ÿ’ช๐Ÿป New day tomorrow & i'm gunning for the day ๐Ÿ™Œ๐Ÿป #fitfam #supsbox #thursday #strongnotskinny #girlswholift #girlpower #girlgains #girlswithmuscle #happy #healthy #wellbeing #suppsmakeyoustrong #selfie
Hey hey beauties x Today was a tough day...work was manic, food was all on plan but you know when you have that adrenaline/anxious busy vibe - well I had that. Gym was terrible (story explains more) but do you know what, I tried! Home for kitchen chats & this @supsbox delivery! So excited to not to have fear of missing out today with the sups box & I will share the goodies with you tomorrow. I hope you've had a successful day or at least tried! We are human so I wanted to share this with you ๐Ÿ’ช๐Ÿป New day tomorrow & i'm gunning for the day ๐Ÿ™Œ๐Ÿป #fitfam  #supsbox  #thursday  #strongnotskinny  #girlswholift  #girlpower  #girlgains  #girlswithmuscle  #happy  #healthy  #wellbeing  #suppsmakeyoustrong  #selfie 
Hello from Colorado! ๐Ÿ‘‹๐Ÿป visiting my twin and still getting my workouts in, doing some good mornings to finish up my leg day. โœจ
#girlswholift#getfit2017#lifting#everydamnday#noexcuses#weightlifter#goodmornings#legday#uccs
Thursdays are back days for me! Let out of work early today so got a head start on my workout, feelin great ๐Ÿ‘๐Ÿพ #SassyFitMe #fitchick #girlswholift #deadlift #backday #lats #traps #lowerback #fitfam #instagood #fitnessislife #gymlife #happyThursday #notthirstythursday
Bench is feeling really solid despite some time off. This is 90lbs for 4x6. Baby arch appears to be improving? Kinda hard to tell. ๐Ÿ˜… #povertyarch
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#powerlifting #powerlifter #girlswhopowerlift #GWPL #thisisfemalepowerlifting #likeagirl #powerbuilding #bodybuilding #bodybuilder #girlswithmuscle #muscles #girlswholift #squat #bench #deadlift #strength #strong #juststrong #gains #liftingheavyshit #liftheavy #iifym #flexibledieting #dyel
Bench is feeling really solid despite some time off. This is 90lbs for 4x6. Baby arch appears to be improving? Kinda hard to tell. ๐Ÿ˜… #povertyarch  . . . . . . . . #powerlifting  #powerlifter  #girlswhopowerlift  #GWPL  #thisisfemalepowerlifting  #likeagirl  #powerbuilding  #bodybuilding  #bodybuilder  #girlswithmuscle  #muscles  #girlswholift  #squat  #bench  #deadlift  #strength  #strong  #juststrong  #gains  #liftingheavyshit  #liftheavy  #iifym  #flexibledieting  #dyel 
En nuestro HIIT lo damos siempre todo. Tambiรฉn se aseguran las risas.

#FitFam #FitLife #Fitness #fitnessgirl #Hiit #FitnessAddict #GetOutside #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Treadmill #Weights #WeightTraining #Workout
Last set from bench last night. 145, 4x4, but had to go for that 5th rep on the last set. ๐Ÿ˜Ž Thanks to @overweight2great for the spot and the 5th rep dab ๐Ÿ˜‚, and @jenni_leigh for videooo and catching @sammie_swoldier and @yeska1996 ๐Ÿ˜๐Ÿ˜๐Ÿ˜‚. @thestronghouse
Last set from bench last night. 145, 4x4, but had to go for that 5th rep on the last set. ๐Ÿ˜Ž Thanks to @overweight2great for the spot and the 5th rep dab ๐Ÿ˜‚, and @jenni_leigh for videooo and catching @sammie_swoldier and @yeska1996 ๐Ÿ˜๐Ÿ˜๐Ÿ˜‚. @thestronghouse
#TBT To last Sunday with these silly ladies ๐Ÿ‘ฏ๐Ÿ‘ฏ Who knew an hour with me could cause soo much complaining.... But did you die??! ๐Ÿคฃ These chicas had me dyin!!! Um yes 2 more sets ๐Ÿ‹๐Ÿปโ€โ™€๏ธ#NeverSatisfiedAlwaysHungry #FitLatina #GymRat #GirlsWithMuscle #GirlsWhoLift #Slay #AZ #LadyBeast #StrongIsSexy #MusclesAreSexy #FitFam #FitAndThick #FitnessFreak #GymLife #BodyBuilding #FitChick #WorkHustleKill #TheDedicated #BeastMode #FitnessFreak #InstaDaily #InstaFit #SelfLove #AspireToInspire #AlphaFemale #SheLifts #Flex
#TBT  To last Sunday with these silly ladies ๐Ÿ‘ฏ๐Ÿ‘ฏ Who knew an hour with me could cause soo much complaining.... But did you die??! ๐Ÿคฃ These chicas had me dyin!!! Um yes 2 more sets ๐Ÿ‹๐Ÿปโ€โ™€๏ธ#NeverSatisfiedAlwaysHungry  #FitLatina  #GymRat  #GirlsWithMuscle  #GirlsWhoLift  #Slay  #AZ  #LadyBeast  #StrongIsSexy  #MusclesAreSexy  #FitFam  #FitAndThick  #FitnessFreak  #GymLife  #BodyBuilding  #FitChick  #WorkHustleKill  #TheDedicated  #BeastMode  #FitnessFreak  #InstaDaily  #InstaFit  #SelfLove  #AspireToInspire  #AlphaFemale  #SheLifts  #Flex 
TV snacks while catching up on 'this is us' can you tell by the choc and sugar that โญ week has arrived lol ๐Ÿ˜‚ .
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#snacks  #strengthfeed #foodaddict #foodie #fooddiary #foodblog  #fitnessmotivation #gymaddict #girlswholift #iifym  #workingonmybooty #fitfam #instafit #strongisthenewskinny #myprotein #improvement #dedication #myprotein #myfitnesspal #exercise #gym #fitbitchargehr #polarwatch #weighttraining #strength #musclegain
#ThrowbackThursday On the left is the first photo I took postpartum. About 1 hour after delivery I rushed into the bathroom to see what I looked like. It was crazy to me that just like that the "baby bump" is gone and I was just left with a "pouch" - lol. I was pleased with how I looked for the time being given I did just have a baby, but had in mind the changes I hoped to achieve. I am so proud of how far I've come in the past 5 months when I compare photos like this. It's hard to see changes when you look at your self every day. That's why you need to track your OWN progress with photos, don't compare yourself to others, and stay positive. Those are my 3 tips for the day โ˜€๏ธ TGIF!! #5monthspostpartum
#ThrowbackThursday  On the left is the first photo I took postpartum. About 1 hour after delivery I rushed into the bathroom to see what I looked like. It was crazy to me that just like that the "baby bump" is gone and I was just left with a "pouch" - lol. I was pleased with how I looked for the time being given I did just have a baby, but had in mind the changes I hoped to achieve. I am so proud of how far I've come in the past 5 months when I compare photos like this. It's hard to see changes when you look at your self every day. That's why you need to track your OWN progress with photos, don't compare yourself to others, and stay positive. Those are my 3 tips for the day โ˜€๏ธ TGIF!! #5monthspostpartum 
๐Ÿฏ๐ŸซSO MUCH YES. ๐Ÿ˜๐Ÿ˜ ๐Ÿ‘‰Low-carb salted caramel protein bark topped with dark chocolate chips, coconut and pecans. All I did was combine 2 scoops of quest salted caramel protein powder(best protein ever) along with 1 tbsp melted coconut oil, 2 tbsp heavy cream, 2 tbsp egg whites, unsweetened vanilla almond milk until it reached a smoother consistency(about 5 tbsp) a pinch of salt and 1/2 tsp vanilla extract. Spread on a tray lined with parchment, sprinkle on toppings and freeze for 2 hours(or 24 hours is best). Break into pieces and enjoy straight from the freezer! ๐Ÿ‘๐Ÿ‘‰tip: use parchment to hold the piece you are eating and a plate previously chilled in the freezer to set it on to avoid melting! โœ…
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#iifym #keto #lowcarb #questnutrition
๐Ÿฏ๐ŸซSO MUCH YES. ๐Ÿ˜๐Ÿ˜ ๐Ÿ‘‰Low-carb salted caramel protein bark topped with dark chocolate chips, coconut and pecans. All I did was combine 2 scoops of quest salted caramel protein powder(best protein ever) along with 1 tbsp melted coconut oil, 2 tbsp heavy cream, 2 tbsp egg whites, unsweetened vanilla almond milk until it reached a smoother consistency(about 5 tbsp) a pinch of salt and 1/2 tsp vanilla extract. Spread on a tray lined with parchment, sprinkle on toppings and freeze for 2 hours(or 24 hours is best). Break into pieces and enjoy straight from the freezer! ๐Ÿ‘๐Ÿ‘‰tip: use parchment to hold the piece you are eating and a plate previously chilled in the freezer to set it on to avoid melting! โœ… - - - #iifym  #keto  #lowcarb  #questnutrition 
Eat the rainbow๐ŸŒˆ.....except for when it comes to gut health....then eat the kraut!
Thanks @griffithbecca for the recommendation of a food that will power my gut so I can keep powering in the gym!๐Ÿ’ช๐Ÿ‘ŠI'm a believer๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ
I was obsessed with gut health even before I REALLY got into health and fitness.
Why?! Because it was times when my diet was loaded with good bacteria (like present in sauerkraut) that I always felt so awesome!  My mind was clear and I felt like I could take on the world! 
I am willing to train myself to ingest most  anything that aids in this process๐Ÿ‘Œ๐Ÿผ
Disclaimer:  Sauerkraut does not pay me or even give me free product to say this....although they should....๐Ÿ˜ฒ๐Ÿ’ต๐Ÿšซ #guthealth #guthealing #goodbacteria #probiotics #autoimmuneprotocol #foodie #wannabefoodie #mentalclarity #antiinflammatory #eatrealfood #sauerkraut #cleaneats #cleaneatingrecipe #eattherainbow #eatcleantrainmean #girlswholift #gymrat
Eat the rainbow๐ŸŒˆ.....except for when it comes to gut health....then eat the kraut! Thanks @griffithbecca for the recommendation of a food that will power my gut so I can keep powering in the gym!๐Ÿ’ช๐Ÿ‘ŠI'm a believer๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ I was obsessed with gut health even before I REALLY got into health and fitness. Why?! Because it was times when my diet was loaded with good bacteria (like present in sauerkraut) that I always felt so awesome! My mind was clear and I felt like I could take on the world! I am willing to train myself to ingest most anything that aids in this process๐Ÿ‘Œ๐Ÿผ Disclaimer: Sauerkraut does not pay me or even give me free product to say this....although they should....๐Ÿ˜ฒ๐Ÿ’ต๐Ÿšซ #guthealth  #guthealing  #goodbacteria  #probiotics  #autoimmuneprotocol  #foodie  #wannabefoodie  #mentalclarity  #antiinflammatory  #eatrealfood  #sauerkraut  #cleaneats  #cleaneatingrecipe  #eattherainbow  #eatcleantrainmean  #girlswholift  #gymrat 
Legs legs legs!
Also in need of someone to follow me around and take videos of me in the gym because apparently I'm only capable of taking videos on leg day when my hands are free ๐Ÿ’ช
#legday #workout #thickthighs 
#lift #fitfam #fitgirls #girlswholift
#weightloss #weightlossjourney
Hill sprints.
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So for this months leadership skill "Authority" for our @hawkfitnessapparel and @bighfsupplements Athlete Search we're looking for what you're best at.
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This is only month three out of 13 and it's not too late to enter.
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To see our requirements to enter click the link under my bio and go to the "Hawk Fitness Apparel and BIG HF Supplements Athlete Search" Page.
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It's only bragging to those who want to beat you, be confident in your shit and fuck them.
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So...for my bragging I would have to say I'm a fast motherfucker. Sure I've lost races but very, very few.
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I wanted to see what I could get for my best mile time after 2-3 months of training and it was 4:55 at 185 pounds give or take...the weight not the time.
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I'm not strong but if I trained for a race I would beat you.
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We need to know what you're the best at because that's a huge fucking part of this Athlete Search.
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You think I gave a fuck to skip even one day of competing for the Athlete Search I entered a couple years back?
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Fuck no.
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Everyday I was trying to Win, doing what was asked to Win and I ended up with a successful business largely due to it.
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You should be fighting to win right now because if you're not someone else will.
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This will be the last Athlete Search we do for a long time so we expect to see some fucking fire out there.
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Wake the fuck up and light it.
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#teamzerofucksgiven #teamzero  #zerofucksgiven #hawkfitnessapparel #hawkfitness #girlswholift #BIGHFsupplements l #HFAthlete
Hill sprints. - So for this months leadership skill "Authority" for our @hawkfitnessapparel and @bighfsupplements Athlete Search we're looking for what you're best at. - This is only month three out of 13 and it's not too late to enter. - To see our requirements to enter click the link under my bio and go to the "Hawk Fitness Apparel and BIG HF Supplements Athlete Search" Page. - It's only bragging to those who want to beat you, be confident in your shit and fuck them. - So...for my bragging I would have to say I'm a fast motherfucker. Sure I've lost races but very, very few. - I wanted to see what I could get for my best mile time after 2-3 months of training and it was 4:55 at 185 pounds give or take...the weight not the time. - I'm not strong but if I trained for a race I would beat you. - We need to know what you're the best at because that's a huge fucking part of this Athlete Search. - You think I gave a fuck to skip even one day of competing for the Athlete Search I entered a couple years back? - Fuck no. - Everyday I was trying to Win, doing what was asked to Win and I ended up with a successful business largely due to it. - You should be fighting to win right now because if you're not someone else will. - This will be the last Athlete Search we do for a long time so we expect to see some fucking fire out there. - Wake the fuck up and light it. - #teamzerofucksgiven  #teamzero  #zerofucksgiven  #hawkfitnessapparel  #hawkfitness  #girlswholift  #BIGHFsupplements  l #HFAthlete 
@muscle_n_ink_apparel is having their March madness sale! Til the end of the month you can get 20% off all orders, including custom orders. Just enter code: march20 at the end of your order. Seriously the best gym apparel out on the market! Go follow, support, and check out all they have to offer!

#marchmadness #sale #gymapparel #muscle
@muscle_n_ink_apparel is having their March madness sale! Til the end of the month you can get 20% off all orders, including custom orders. Just enter code: march20 at the end of your order. Seriously the best gym apparel out on the market! Go follow, support, and check out all they have to offer! #marchmadness  #sale  #gymapparel  #muscle 
As it's National puppy day, here's a meerkat pose Toulouse likes to do a lot ๐Ÿถ๐Ÿ’™ can't wait to pick him up tomorrow ๐Ÿ˜ #nationalpuppyday #chihuahua #chihuahuasofinstagram #meerkatpose #mybabyboy #andtheycalleditpuppylove
Tostadas de atรบn sellado ๐ŸŸ con unas laminitas de queso ๐Ÿง€ para darle ese saborcito deli ๐Ÿ‘Œ๐Ÿผ
๐ŸŒ€Toppings: aguacate ๐Ÿฅ‘ + cuadritos de piรฑa ๐Ÿ(me encanta combinar sabores) + albahaca deshidratada ๐Ÿƒ
y 5 espรกrragos ๐ŸŽ‹๐ŸŽ‹
๐ŸŒ€Las tostadas son tortillas de nopal que dejo en el sartรฉn hasta que se hagan duritas ๐Ÿ˜Š ยกProvechoo a todos! #jessyfit ๐ŸŒบ
Tostadas de atรบn sellado ๐ŸŸ con unas laminitas de queso ๐Ÿง€ para darle ese saborcito deli ๐Ÿ‘Œ๐Ÿผ ๐ŸŒ€Toppings: aguacate ๐Ÿฅ‘ + cuadritos de piรฑa ๐Ÿ(me encanta combinar sabores) + albahaca deshidratada ๐Ÿƒ y 5 espรกrragos ๐ŸŽ‹๐ŸŽ‹ ๐ŸŒ€Las tostadas son tortillas de nopal que dejo en el sartรฉn hasta que se hagan duritas ๐Ÿ˜Š ยกProvechoo a todos! #jessyfit  ๐ŸŒบ
Suffered from debilitating, bench hindering shoulder pain for weeks, get one massage from @heathermoone and then hit an amazing bench session ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ”ฅ
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4x7 on 135-140 today. Last set shown here. Managed two sets on the 140 and this second was by far the worse of the two. Set up too close to the pins and couldn't press with my usual bar path in fear of hitting the dreaded pins ๐Ÿ˜ก Exremely happy though!
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Anyone in Grimsby area that is in need of some soft tissue work for recovery or maintenance I would highly recommend @heathermoone. I'm looking at you @tom_mears and @roryjonespl ๐Ÿ‘€
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The World Champs is getting extremely close now! 5 weeks out tomorrow ๐Ÿ™€ If you'd like to help me get there the link to donate is in my bio โค
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@joeyflexx7
@hcpowerliftingclub
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#TEXAS #roadtotexas #roadtoworlds #worldclassicbench #teamjoeyflexx #flexxtrainingsystems #gb #grimsbyboiz #powerlifting #squat #bench #deadlift #peachgang #peach #girlswholift #boyswholift #ipf #gbpf #TRexBoiz #105boiz #weightlifting #quads #booty #pecs #gym #spinach #strong #motivation  #determination #lifestyle
Suffered from debilitating, bench hindering shoulder pain for weeks, get one massage from @heathermoone and then hit an amazing bench session ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ”ฅ - 4x7 on 135-140 today. Last set shown here. Managed two sets on the 140 and this second was by far the worse of the two. Set up too close to the pins and couldn't press with my usual bar path in fear of hitting the dreaded pins ๐Ÿ˜ก Exremely happy though! - Anyone in Grimsby area that is in need of some soft tissue work for recovery or maintenance I would highly recommend @heathermoone. I'm looking at you @tom_mears and @roryjonespl ๐Ÿ‘€ - The World Champs is getting extremely close now! 5 weeks out tomorrow ๐Ÿ™€ If you'd like to help me get there the link to donate is in my bio โค - @joeyflexx7 @hcpowerliftingclub - #TEXAS  #roadtotexas  #roadtoworlds  #worldclassicbench  #teamjoeyflexx  #flexxtrainingsystems  #gb  #grimsbyboiz  #powerlifting  #squat  #bench  #deadlift  #peachgang  #peach  #girlswholift  #boyswholift  #ipf  #gbpf  #TRexBoiz  #105boiz  #weightlifting  #quads  #booty  #pecs  #gym  #spinach  #strong  #motivation  #determination  #lifestyle 
All assessments are done for this term and I'm so ready for the weekend ๐Ÿ‘‘๐Ÿ‘๐Ÿป l'm definitely going to spend my weekend in a bikini by the beach, how about you?๐ŸŒด
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#instafit #motivation #fit #girlswithmuscle #fitspo #fitness #sweet #icaniwill #girlswholift #instafitness #gym #girl #love #fitnessadict #muscle #tyngre #squat #fitfam #good #bootybuilding #pool #progress #transformation #swedishgirl #TFLers #getfit #gymlife #instagood #bodybuilding #happy
All assessments are done for this term and I'm so ready for the weekend ๐Ÿ‘‘๐Ÿ‘๐Ÿป l'm definitely going to spend my weekend in a bikini by the beach, how about you?๐ŸŒด ______________________________________________ #instafit  #motivation  #fit  #girlswithmuscle  #fitspo  #fitness  #sweet  #icaniwill  #girlswholift  #instafitness  #gym  #girl  #love  #fitnessadict  #muscle  #tyngre  #squat  #fitfam  #good  #bootybuilding  #pool  #progress  #transformation  #swedishgirl  #TFLers  #getfit  #gymlife  #instagood  #bodybuilding  #happy 
6๏ธโƒฃ/6๏ธโƒฃ0๏ธโƒฃ
I used to skip the gym to watch an extra episode on Netflix. Now, I watch my program on one screen and my show on another. No more being a lazy couch potato for me!๐Ÿ–ค
6๏ธโƒฃ/6๏ธโƒฃ0๏ธโƒฃ I used to skip the gym to watch an extra episode on Netflix. Now, I watch my program on one screen and my show on another. No more being a lazy couch potato for me!๐Ÿ–ค
eating intuitively & not being so hard on myself has definitely been a key factor in keeping my relationship with food stable๐Ÿ˜‚๐Ÿ™Œ๐Ÿผ I find that when I get strict with myself, telling myself I "can't" or "shouldn't" have something bc it's either "not good for me" or "doesn't fit my macros" or any other rationale is a less productive approach to maintaining a healthy lifestyle at this stage in the game for me. Don't get me wrong, following & learning about macros changed my life & the way I looked at food for the better, & although it definitely is a very useful tool, intuitive eating is just what works for me right now๐Ÿ˜ŒsoooOOoOo this was my post workout meal with my daddyo at a local bbq restaurant๐Ÿค—two major keys (for me) to intuitive eating:
๐Ÿซeat when you're hungry, stop when you're full ๐Ÿซsay yes to desert if your heart says it's necessaryโ˜๐Ÿผ
#enjoylife #eatallthefoodporn #inproperproportions #intuitiveeating #isreallyjustnormaleating ๐Ÿ˜
eating intuitively & not being so hard on myself has definitely been a key factor in keeping my relationship with food stable๐Ÿ˜‚๐Ÿ™Œ๐Ÿผ I find that when I get strict with myself, telling myself I "can't" or "shouldn't" have something bc it's either "not good for me" or "doesn't fit my macros" or any other rationale is a less productive approach to maintaining a healthy lifestyle at this stage in the game for me. Don't get me wrong, following & learning about macros changed my life & the way I looked at food for the better, & although it definitely is a very useful tool, intuitive eating is just what works for me right now๐Ÿ˜ŒsoooOOoOo this was my post workout meal with my daddyo at a local bbq restaurant๐Ÿค—two major keys (for me) to intuitive eating: ๐Ÿซeat when you're hungry, stop when you're full ๐Ÿซsay yes to desert if your heart says it's necessaryโ˜๐Ÿผ #enjoylife  #eatallthefoodporn  #inproperproportions  #intuitiveeating  #isreallyjustnormaleating  ๐Ÿ˜
Fruit haul ๐Ÿ‡๐Ÿˆ๐Ÿ‰๐ŸŠ๐Ÿ’๐Ÿ“
Fruit haul ๐Ÿ‡๐Ÿˆ๐Ÿ‰๐ŸŠ๐Ÿ’๐Ÿ“
Loubs on, ready to take on the world! ๐Ÿ‘  ๐ŸŒ #louboutin #thirstythursday #bikinibosschicks
The goal of science is to build better mousetraps. The goal of nature is to build better mice #fit #healthyfood #yummy #work #cali #atx #austin #homemade #love #lfl #cute #water #hydrate #morning #workflow #goldsgym #motivation #fitmom #girlswholift #dedication #workingout #progress #6monthspostpartum #medicineball #gymselfie #gymlife  #nice #bbgcommunity #cherofit
Back in on booty building today, feels good to lift some weight again! ๐Ÿ‘
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@richmondolympus -

#booty๐Ÿ‘ #bootyfordays #fitnessmodel #abs #gym #progress #girlswholift #girlswithmuscle #training #shredded #l4l #f4f #love #smile #aesthetic #picoftheday #fitfamuk #athlete #like4like #coaching #training #gym #gymgirls #tan
In honour of me getting my grad photos today - #transformationthursday grad dress edition! (is that even a thing?) ๐Ÿคท๐Ÿปโ€โ™€๏ธ
From the summer between grade 9 & 10 (July 2014) ๐Ÿ‘‰๐Ÿผ last November trying on dresses! One thing is for sure: I am NOT the same girl leaving high school as I was entering it.  In grade 9 I used to fake sick in order to skip the mandatory mile run and fitness testing in gym, then in grade 11, I was running the mile every single day trying to best my times ๐Ÿƒ๐Ÿปโ€โ™€๏ธ Finding fitness changed my life; it changed who I am in every perspective. I am happier, kinder, I have more passion and drive, I am more mature, and I am much MUCH healthier, both mentally and physically! ๐Ÿ’ช๐Ÿฝ๐Ÿ’ญโ™ฅ๏ธ
Now, my goals have changed from what they used to be when I first started working out, but I know that I can do anything I set my mind to, as long as I work for it! Never in a million years did that girl on the left think she would love working out, love the sweat, the burn, the soreness; but today, that's what I crave most, it's what I look forward to every single day ๐Ÿ’ง๐Ÿ”ฅ
No matter where you are in life, if you believe you can do something, then you can do it! Don't underestimate yourself!
Happy Thursday friends ๐Ÿ’—
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PS. This is not the actual grad dress I got! It is similar though ๐Ÿค—๐Ÿ’ƒ๐Ÿป
In honour of me getting my grad photos today - #transformationthursday  grad dress edition! (is that even a thing?) ๐Ÿคท๐Ÿปโ€โ™€๏ธ From the summer between grade 9 & 10 (July 2014) ๐Ÿ‘‰๐Ÿผ last November trying on dresses! One thing is for sure: I am NOT the same girl leaving high school as I was entering it. In grade 9 I used to fake sick in order to skip the mandatory mile run and fitness testing in gym, then in grade 11, I was running the mile every single day trying to best my times ๐Ÿƒ๐Ÿปโ€โ™€๏ธ Finding fitness changed my life; it changed who I am in every perspective. I am happier, kinder, I have more passion and drive, I am more mature, and I am much MUCH healthier, both mentally and physically! ๐Ÿ’ช๐Ÿฝ๐Ÿ’ญโ™ฅ๏ธ Now, my goals have changed from what they used to be when I first started working out, but I know that I can do anything I set my mind to, as long as I work for it! Never in a million years did that girl on the left think she would love working out, love the sweat, the burn, the soreness; but today, that's what I crave most, it's what I look forward to every single day ๐Ÿ’ง๐Ÿ”ฅ No matter where you are in life, if you believe you can do something, then you can do it! Don't underestimate yourself! Happy Thursday friends ๐Ÿ’— . PS. This is not the actual grad dress I got! It is similar though ๐Ÿค—๐Ÿ’ƒ๐Ÿป
When you see 10 rounds and you think you're gonna die but you just grit your teeth and crack on ๐Ÿ’ช๐Ÿป#liftoffcrossfit #crossfit #crossfitgirls #girlswholift #running #wallballs #10rounds #fitness #fitnessgoals #hardwork #dedication #fitnessmotivation #summerbodygoals
Rarely do I get a chance to work with clients that want to gain muscle. But I've pleasure if working with @eric_s_faulkner who's gain muscle in just one month. I would like to wish him the best of luck continuing his fitness journey, Eric your going to do great ๐Ÿ’ช๐Ÿพ
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#gymrat #girlsinthegym #muscles #burnbodyfat #fitmom #melanin #ebonyfitness #doyouevenlift #gainz #trainshard #louisville #motivation #npcfigure #npcbikini #growbabygrow #summer2017 #weightlossjourney #blackgirlmagic #mondaymotivation #diastasisrecti #fitnessfreak #girlswholift #kentuckymuscle #stretchmarks #beforeandafter #blackmen #wshhfitness  #throwbackthursday
Rarely do I get a chance to work with clients that want to gain muscle. But I've pleasure if working with @eric_s_faulkner who's gain muscle in just one month. I would like to wish him the best of luck continuing his fitness journey, Eric your going to do great ๐Ÿ’ช๐Ÿพ . . . . #gymrat  #girlsinthegym  #muscles  #burnbodyfat  #fitmom  #melanin  #ebonyfitness  #doyouevenlift  #gainz  #trainshard  #louisville  #motivation  #npcfigure  #npcbikini  #growbabygrow  #summer2017  #weightlossjourney  #blackgirlmagic  #mondaymotivation  #diastasisrecti  #fitnessfreak  #girlswholift  #kentuckymuscle  #stretchmarks  #beforeandafter  #blackmen  #wshhfitness  #throwbackthursday 
Shout out to my favorite workout buddy, Dudley. #LISS walks with this weirdo are the best. #nationalpuppyday
Shout out to my favorite workout buddy, Dudley. #LISS  walks with this weirdo are the best. #nationalpuppyday 
Just Sayin'! But for realz... what is contour!? LoL #priorities #thatgirl #girlswholift
When you have hardly any calories left and your housemate is Vietnamese - Pho is on the menu! Super easy to make, delicious, filling, warm and it looks great too!  #nutrition #fitness #fitfam #macros #calories #caloriecounting #caloriesburned #iifym #iifymgirls #iifymgirls #iifymrecipes #girlswholift #girlswithmuscle #girlslifttoo #irishfitfam #eatclean #vietnam #vietnamesefood #vietnamesecuisine #vietnamesepho #pho #whatthepho #ricenoodles #chicken #realfood #delicious #dietfood #dietplan #caloriedeficit #weightloss #weightlossjourney
When you have hardly any calories left and your housemate is Vietnamese - Pho is on the menu! Super easy to make, delicious, filling, warm and it looks great too! #nutrition  #fitness  #fitfam  #macros  #calories  #caloriecounting  #caloriesburned  #iifym  #iifymgirls  #iifymgirls  #iifymrecipes  #girlswholift  #girlswithmuscle  #girlslifttoo  #irishfitfam  #eatclean  #vietnam  #vietnamesefood  #vietnamesecuisine  #vietnamesepho  #pho  #whatthepho  #ricenoodles  #chicken  #realfood  #delicious  #dietfood  #dietplan  #caloriedeficit  #weightloss  #weightlossjourney 
Red rice~ ginger miso tempeh~ broccoli w/ garlic~ avocado chunks = a very happy emmyโค๏ธ The best part? It took only 10 minutes to throw together. I dunno about you but waiting for the oven to preheat feels like 7 dog years๐Ÿถ I often hear college students saying they "don't have time to eat" NONSENSE. Make time. Fueling your body is top priority when it comes to being successful and making good grades as your brain functions best when supplied with adequate nutrition. Don't forget to save room for cookies. Balance counts too๐Ÿ˜‰ #dormeats #collegeeats
Red rice~ ginger miso tempeh~ broccoli w/ garlic~ avocado chunks = a very happy emmyโค๏ธ The best part? It took only 10 minutes to throw together. I dunno about you but waiting for the oven to preheat feels like 7 dog years๐Ÿถ I often hear college students saying they "don't have time to eat" NONSENSE. Make time. Fueling your body is top priority when it comes to being successful and making good grades as your brain functions best when supplied with adequate nutrition. Don't forget to save room for cookies. Balance counts too๐Ÿ˜‰ #dormeats  #collegeeats 
Throback to prep mode & working on my gains. 
#throwback #throwbackthursday #fitness #fitfam #fitspo #motivation #workout #workoutvideo #girlswholift #tbt #gymtime #bicepcurls #fitchick #fitgirl #competitionprep #bikinicompetitor #npcbikini 
In person PT: @fitness1gym 35th. & Union Hills, Glendale or Online Coaching: @eggerthfitness
๐Ÿ’ชLaurie Nelson is one of our master's weightlifters at Takano. She's prepping for the ๐Ÿ‹๏ธโ€โ™€๏ธWorld Master's Games๐Ÿ‹ in New Zealand at the end of April. Strength has no age limit! ๐Ÿ’ช
๐Ÿ’ชLaurie Nelson is one of our master's weightlifters at Takano. She's prepping for the ๐Ÿ‹๏ธโ€โ™€๏ธWorld Master's Games๐Ÿ‹ in New Zealand at the end of April. Strength has no age limit! ๐Ÿ’ช
Loving where my body is currently sitting at.  I have the best relationship with food I've ever had, I have so much energy my lifts have been amazing, and been doing a moderate amount of cardio to keep my heart healthy ๐Ÿ™ƒ #FeelingGood #LifeIsGood
Loving where my body is currently sitting at. I have the best relationship with food I've ever had, I have so much energy my lifts have been amazing, and been doing a moderate amount of cardio to keep my heart healthy ๐Ÿ™ƒ #FeelingGood  #LifeIsGood 
I still couldn't walk after last legs session and I have to train them again today ๐Ÿ˜…โœ…๐Ÿ’ช๐Ÿป
I still couldn't walk after last legs session and I have to train them again today ๐Ÿ˜…โœ…๐Ÿ’ช๐Ÿป