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Last weeks max effort squat day: backsquats with chains. 
Max effort squat day of that week: Anderson (Front) Squats.
Soo many new things ๐Ÿค— #loveit 
We will see what the next week brings.. ๐Ÿ˜ฏ๐Ÿ’ช๐Ÿผ
#getstrong #workonweaknesses #squats #heavydays #maxeffort #growmusclesgrow #crossfitgirl #workhard #squatswithchains #andersonsquats
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL
250g Chicken heart stew with 200ml coconut cream, butter, olive oil, paprika, zatar & 70g mushroom, 70g red capsicum, onion, garlic cloves, fresh parsley, almond shards & thickened with almond meal served on lettuce leaves. Salt & pepper cucumber. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife #fitover50 #fitat50 #dadfit #lchf #bringbackthefat #lchflifestyle #wpi #proteinshake #ketogenic #keto #ketosis #notype2 #type2diabetes #stoptype2diabetes #reversetype2diabetes #bodybuildingย  #weightlossjourney #weightlifting #training #nevertooold #trainingdayย  #pttrainer #cruzfitness #scottharper #wpiprotein #strengthtraining #growmusclesgrow #cardioisvital #cardiofatburn
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL 250g Chicken heart stew with 200ml coconut cream, butter, olive oil, paprika, zatar & 70g mushroom, 70g red capsicum, onion, garlic cloves, fresh parsley, almond shards & thickened with almond meal served on lettuce leaves. Salt & pepper cucumber. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife  #fitover50  #fitat50  #dadfit  #lchf  #bringbackthefat  #lchflifestyle  #wpi  #proteinshake  #ketogenic  #keto  #ketosis  #notype2  #type2diabetes  #stoptype2diabetes  #reversetype2diabetes  #bodybuilding ย  #weightlossjourney  #weightlifting  #training  #nevertooold  #trainingday ย  #pttrainer  #cruzfitness  #scottharper  #wpiprotein  #strengthtraining  #growmusclesgrow  #cardioisvital  #cardiofatburn 
Dear Residency,

You can take away my sanity, but you wonโ€™t take away my guns ๐Ÿ’ช๐Ÿฝ ๐Ÿ˜œ 
Living the dream one day at a time ๐Ÿคช๐Ÿ‘ฉ๐Ÿฝโ€โš•๏ธ #resident #residentlife #lifeofaresident #livingthedream #physician #doctor #womeninmedicine #biceps #guns #flexonem #bodybuilding #bodybuilder #dastruggleisreal #strugglebus #survive #growingseason #improvementseason #offseason #growmusclesgrow #fitdoc #fitmd #doctorswholift #bodybuildingdoc #musclecurves #musclesaresexy #girlswholift #girlswithmuscles #fit #strongwoman #strongnotskinny
Dear Residency, You can take away my sanity, but you wonโ€™t take away my guns ๐Ÿ’ช๐Ÿฝ ๐Ÿ˜œ Living the dream one day at a time ๐Ÿคช๐Ÿ‘ฉ๐Ÿฝโ€โš•๏ธ #resident  #residentlife  #lifeofaresident  #livingthedream  #physician  #doctor  #womeninmedicine  #biceps  #guns  #flexonem  #bodybuilding  #bodybuilder  #dastruggleisreal  #strugglebus  #survive  #growingseason  #improvementseason  #offseason  #growmusclesgrow  #fitdoc  #fitmd  #doctorswholift  #bodybuildingdoc  #musclecurves  #musclesaresexy  #girlswholift  #girlswithmuscles  #fit  #strongwoman  #strongnotskinny 
Was safe to say had a good arms and  shoulder workout today. Was one of those good days where you feel good and possibly looked good. (Though I was a sweaty mess from cardio beforehand)  Legs are pretty sore from the day before, been a good week so far. Felt like my gym gear was on point ๐Ÿ‘Œ. Thanks to @ontop_athleticwear and @saskfit ! #arms #bicep #tricep #shoulders #growmusclesgrow #camoleggings #braidday #saskfit #sask #gymselfie #girlswholift #goodpumptoday #preworkoutperks #teamwawryk #teamwawrykathlete  #tobestrongerthanbefore @fitnessfocussaskatoon
Was safe to say had a good arms and shoulder workout today. Was one of those good days where you feel good and possibly looked good. (Though I was a sweaty mess from cardio beforehand) Legs are pretty sore from the day before, been a good week so far. Felt like my gym gear was on point ๐Ÿ‘Œ. Thanks to @ontop_athleticwear and @saskfit ! #arms  #bicep  #tricep  #shoulders  #growmusclesgrow  #camoleggings  #braidday  #saskfit  #sask  #gymselfie  #girlswholift  #goodpumptoday  #preworkoutperks  #teamwawryk  #teamwawrykathlete  #tobestrongerthanbefore  @fitnessfocussaskatoon
One thing I really need to work on is getting more sleep. Iโ€™ve felt so exhausted lately, but I still try to push myself through my workouts anyway. After dinner I legitimately took a ten minute power nap with my head on the table, my littlest one was quick to informing me that I shouldnโ€™t be asleep at the table ๐Ÿ˜‚
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I decided to revisit the weight plan Iโ€™ve been working off for the last few weeks. I want to keep on it and try to stay strict with it for the full 6-8 weeks. Iโ€™m adjusting the weight on each exercise until Iโ€™m struggling on the last two reps, and I might even stick to two rest days, just split instead of back to back.
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Last night I worked biceps and added in crossbody crunches. Iโ€™ve taken a break from drinking wine, it was making me feel super bloated and so a mix of cutting that off and mixing in ab work has helped me feel a little more normal.
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#homegym #bodybuilding #gohardorgohome #fitnessmotivation #fitnessjourney #fitmom #workout #weightlifting #feeltheburn #homeworkout #muscle #fitnessgirlsofig #fitgirl #selfie #healthylifestyle #healthymom #biceps #abs #momof2 #nofilter #motivation #mindoverbody #chickswholift #growmusclesgrow #fitnessgirl #girlswholift #gymgirls #trainhard #girlswithmuscle #girlsthatlift
One thing I really need to work on is getting more sleep. Iโ€™ve felt so exhausted lately, but I still try to push myself through my workouts anyway. After dinner I legitimately took a ten minute power nap with my head on the table, my littlest one was quick to informing me that I shouldnโ€™t be asleep at the table ๐Ÿ˜‚ . I decided to revisit the weight plan Iโ€™ve been working off for the last few weeks. I want to keep on it and try to stay strict with it for the full 6-8 weeks. Iโ€™m adjusting the weight on each exercise until Iโ€™m struggling on the last two reps, and I might even stick to two rest days, just split instead of back to back. . Last night I worked biceps and added in crossbody crunches. Iโ€™ve taken a break from drinking wine, it was making me feel super bloated and so a mix of cutting that off and mixing in ab work has helped me feel a little more normal. . . . #homegym  #bodybuilding  #gohardorgohome  #fitnessmotivation  #fitnessjourney  #fitmom  #workout  #weightlifting  #feeltheburn  #homeworkout  #muscle  #fitnessgirlsofig  #fitgirl  #selfie  #healthylifestyle  #healthymom  #biceps  #abs  #momof2  #nofilter  #motivation  #mindoverbody  #chickswholift  #growmusclesgrow  #fitnessgirl  #girlswholift  #gymgirls  #trainhard  #girlswithmuscle  #girlsthatlift 
My Last set of pull downs before I called it quits. I was feeling fatigued but I love this exercise so I did an extra set. ๐Ÿ’ช #LadySavage #BeSavage #Imagirlandilift#Growmusclesgrow
Back day done. I couldn't get a great pic but whatever. Its done๐Ÿ˜. I was able to 1 Arm row 60lbsร—4 on each arm so I'm freaken ecstastic about that. #progress #growmusclesgrow #ladysavage #IasTanktop #Imagirlandilft
๐Ÿ‹๏ธโ€โ™‚๏ธ3rd MEAL
3x egg scramble with 100g mushrooms, onion, 45g shredded carrot & 3x garlic cloves & 45g diced round steak. Avocado drizzled with olive oil & vinegar. Bubbly mineral water. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife #fitover50 #fitat50 #dadfit #lchf #bringbackthefat #lchflifestyle #wpi #proteinshake #ketogenic #keto #ketosis #notype2 #type2diabetes #stoptype2diabetes #reversetype2diabetes #bodybuildingย  #weightlossjourney #weightlifting #training #nevertooold #trainingdayย  #pttrainer #cruzfitness #scottharper #wpiprotein #strengthtraining #growmusclesgrow #cardioisvital #cardiofatburn
๐Ÿ‹๏ธโ€โ™‚๏ธ3rd MEAL 3x egg scramble with 100g mushrooms, onion, 45g shredded carrot & 3x garlic cloves & 45g diced round steak. Avocado drizzled with olive oil & vinegar. Bubbly mineral water. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife  #fitover50  #fitat50  #dadfit  #lchf  #bringbackthefat  #lchflifestyle  #wpi  #proteinshake  #ketogenic  #keto  #ketosis  #notype2  #type2diabetes  #stoptype2diabetes  #reversetype2diabetes  #bodybuilding ย  #weightlossjourney  #weightlifting  #training  #nevertooold  #trainingday ย  #pttrainer  #cruzfitness  #scottharper  #wpiprotein  #strengthtraining  #growmusclesgrow  #cardioisvital  #cardiofatburn 
Great turkey-day eve burn! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป working on that upper body.  Thankful that I am able to #workout and have amazing mentors!  #fitness #fitfam #fitchicks #chickswholift #ourwlc #workoutmotivation #fitnessmotivation #gettingfit #fightingforfit #musclefromthemitten #bodybuilding #growmusclesgrow
Love your body for what it can DO instead of worrying what it looks like ๐Ÿ’ช ((Id rather be throwing around some weights but family is more important, so instead I'll be spending my time at the hospital)) #PretendPowerlifter #MaxedOutGym #OverHeadPress #BoulderShoulders #SlowAndSteady #GrowMusclesGrow #Gainz #GRRRLArmy #GRRRLGear
Quick session before the night begins. ๐Ÿ™‚ #growmusclesgrow #volcom #iseeyou #militaryfitness #army #lifting #workoutflow #quickie
Feeling strong and ready to head into thanksgiving #foodisfuel #workinprogress #givingthanks
๐Ÿ’— Who can guess what my favorite post-workout snack is??
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๐Ÿ‘Œ๐ŸฝItโ€™s the PERFECT grab-and-go option with 16g protein to feed my HUNGRY MUSCLES.
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๐Ÿ‘…The fruit and nut flavor is AHHHH-MAZING!
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#perfectbar #protein #postworkout #feedme #growmusclesgrow #gains #bikinicompetitor #competitionprep #bodybuilding #fitchick
Happy #widebackwednesday ๐Ÿฆ‹
Some footage of my back/bicep workout from last week! Been trying to grow them wings this off season ๐Ÿ™ˆ Really hoping to see the changes once the fluff comes off ๐Ÿคž๐Ÿฝ
- Song: Golden ๐Ÿ by Jay Hardway
#backday #backworkout #biceps #growingseason #improvementseason #growmusclesgrow #offseason #growwings #wings #bodybuilding #bodybuilder #npcbikini #fit #fitdoc #fitmd #doctorswholift #fitgirl #fitness #fitnessenthusiast #fitnessaddict #gymrat #girlswholift #girlswithmuscles #girlswithlats #musclecurves #musclesaresexy #murves
Happy #widebackwednesday  ๐Ÿฆ‹ Some footage of my back/bicep workout from last week! Been trying to grow them wings this off season ๐Ÿ™ˆ Really hoping to see the changes once the fluff comes off ๐Ÿคž๐Ÿฝ - Song: Golden ๐Ÿ by Jay Hardway #backday  #backworkout  #biceps  #growingseason  #improvementseason  #growmusclesgrow  #offseason  #growwings  #wings  #bodybuilding  #bodybuilder  #npcbikini  #fit  #fitdoc  #fitmd  #doctorswholift  #fitgirl  #fitness  #fitnessenthusiast  #fitnessaddict  #gymrat  #girlswholift  #girlswithmuscles  #girlswithlats  #musclecurves  #musclesaresexy  #murves 
Steak & Eggs Breakfast Burrito ๐Ÿ™‹๐Ÿป๐Ÿ™‹๐Ÿป๐Ÿ™‹๐Ÿป๐Ÿ™‹๐Ÿป made with only leftovers ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜ .
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#burrito #breakfastburrito #steakandeggs #steak #eggs #leftovers #morningsnacks
Waiting on these babies to grow. Prepping for thanksgiving now! ๐Ÿคค  #fitness #fitnessmotivation #fitspo #fitfam #girlwholift #growmusclesgrow
๐Ÿ’ฏ๐Ÿ”ฅLOOK IN THE MIRROR...THATS YOUR COMPETITION! ๐Ÿ”ฅ๐Ÿ’ฏ #lifestyle #sport #gym #legday #potd #fitness #healthylifestyle #fitfam #instagood #instafit #goals #germany #hannover #hildesheim #justdoit #growmusclesgrow
So Monday morning I jacked my knee up somehow (Iโ€™ve injured it a few times in the past) and yesterday I went to the dr. I have an acute joint effusion and they gave me a shot in the butt and some steroids for the pain and swelling. I was not able to fully extend my leg or put full pressure on it. He asked me to see an ortho and get an MRI. ๐Ÿ˜ฃ Today I woke up and it feels 100x better and the swelling and most of the pain is gone... is it the steroids working or is it healing itself as it has in the past? I hope itโ€™s the latter. I am going to rest from running for a bit but I still plan to get my workouts in. Arms and abs today. Gonna try biking tomorrow with the running group for Turkey day. We shall see how that goes... Happy hump day. Sorry for the novel. ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™€๏ธ ๐Ÿ‹๐Ÿปโ€โ™€๏ธ #workoutwednesday #runliftrepeat #motherrunner #abs #strongnotskinny #strongwomen #fitnessjourney #riseandgrind #momswholift #momswhorun #igfitmom #igfitfam #womensrunningcomunity #fitsagram #runlikeagirl #growmusclesgrow #wearetherunners  #runnersnotrunning #runalways #igrunners #iglifters #armsandabs #fitmoms #movemorefitness #liftheavyshit #liftlikeagirl #doyouevenlift #fitlife #girlswholift
So Monday morning I jacked my knee up somehow (Iโ€™ve injured it a few times in the past) and yesterday I went to the dr. I have an acute joint effusion and they gave me a shot in the butt and some steroids for the pain and swelling. I was not able to fully extend my leg or put full pressure on it. He asked me to see an ortho and get an MRI. ๐Ÿ˜ฃ Today I woke up and it feels 100x better and the swelling and most of the pain is gone... is it the steroids working or is it healing itself as it has in the past? I hope itโ€™s the latter. I am going to rest from running for a bit but I still plan to get my workouts in. Arms and abs today. Gonna try biking tomorrow with the running group for Turkey day. We shall see how that goes... Happy hump day. Sorry for the novel. ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™€๏ธ ๐Ÿ‹๐Ÿปโ€โ™€๏ธ #workoutwednesday  #runliftrepeat  #motherrunner  #abs  #strongnotskinny  #strongwomen  #fitnessjourney  #riseandgrind  #momswholift  #momswhorun  #igfitmom  #igfitfam  #womensrunningcomunity  #fitsagram  #runlikeagirl  #growmusclesgrow  #wearetherunners  #runnersnotrunning  #runalways  #igrunners  #iglifters  #armsandabs  #fitmoms  #movemorefitness  #liftheavyshit  #liftlikeagirl  #doyouevenlift  #fitlife  #girlswholift 
๐ŸŒŸ
No Posing and bad posture
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Posing and better posture
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So Iโ€™m sick again, that explains the bad update ๐Ÿคง
๐ŸŒŸ No Posing and bad posture ๐Ÿ†š Posing and better posture โ€”โ€”โ€” So Iโ€™m sick again, that explains the bad update ๐Ÿคง
Chest day flash back! ๐Ÿ’ช๐Ÿ˜ #zapLads #chest #gettingbigger #animearm #growmusclesgrow
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL
Round steak with tobasco, onion, garlic & red pepper. Salt & pepper cucumber. Spicy devil eggs. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife #fitover50 #fitat50 #dadfit #lchf #bringbackthefat #lchflifestyle #wpi #proteinshake #ketogenic #keto #ketosis #notype2 #type2diabetes #stoptype2diabetes #reversetype2diabetes #bodybuildingย  #weightlossjourney #weightlifting #training #nevertooold #trainingdayย  #pttrainer #cruzfitness #scottharper #wpiprotein #strengthtraining #growmusclesgrow #cardioisvital #cardiofatburn
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL Round steak with tobasco, onion, garlic & red pepper. Salt & pepper cucumber. Spicy devil eggs. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife  #fitover50  #fitat50  #dadfit  #lchf  #bringbackthefat  #lchflifestyle  #wpi  #proteinshake  #ketogenic  #keto  #ketosis  #notype2  #type2diabetes  #stoptype2diabetes  #reversetype2diabetes  #bodybuilding ย  #weightlossjourney  #weightlifting  #training  #nevertooold  #trainingday ย  #pttrainer  #cruzfitness  #scottharper  #wpiprotein  #strengthtraining  #growmusclesgrow  #cardioisvital  #cardiofatburn 
Every time = Me ๐Ÿคฃ๐Ÿคค๐Ÿคค.
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#fitness #motivation #humour #gym #life #legday #abs #whereyouat #fitmom #fitfam #fitspo #cleaneating #strongwoman #growmusclesgrow
I wonder if you see me when I fall, I wonder if you hear me now at all, maybe if the world played this through speakers itโ€™d be loud enough to reach you and youโ€™ll hear my last letter for you ๐ŸŽถ #Witt #shamelessgymselfie #growmusclesgrow
I wonder if you see me when I fall, I wonder if you hear me now at all, maybe if the world played this through speakers itโ€™d be loud enough to reach you and youโ€™ll hear my last letter for you ๐ŸŽถ #Witt  #shamelessgymselfie  #growmusclesgrow 
Post Arm day flex. I am training when I can, at my own pace. I am really looking forward to January so I can ramp my training back up. It really is hard for me to accept taking a step back while I work so much during the holiday season.  #LadySavage #Iwanttotraininsane #RetailLife #LadySavage #Idontquit #ArmDay #Thickflex #growmusclesgrow #Imagirlandilft #Beyoutiful #BeSavage #NotAverage #Tanktops
โœจmy motivation to not eat anymore of this๐Ÿจ๐Ÿฟ๐Ÿซ๐Ÿฐ๐Ÿฉ๐Ÿ”๐ŸŸ๐Ÿ•๐Ÿคฃ๐Ÿ˜‚ hoping I can do another video in the future ๐Ÿ’ช๐Ÿผ๐Ÿค—๐Ÿ™Œ๐Ÿผ
โœจmy motivation to not eat anymore of this๐Ÿจ๐Ÿฟ๐Ÿซ๐Ÿฐ๐Ÿฉ๐Ÿ”๐ŸŸ๐Ÿ•๐Ÿคฃ๐Ÿ˜‚ hoping I can do another video in the future ๐Ÿ’ช๐Ÿผ๐Ÿค—๐Ÿ™Œ๐Ÿผ
Definitely felt the pump from tonightโ€™s workout courtesy of @mandemacrosandmuscles. If youโ€™re looking to get your booty kicked in the gym every single time you go, you should definitely check them out! They are the reason i continue to see transformations! ๐Ÿ’ช๐Ÿป
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#lifetimefitness #mandemacrosandmuscles #lululemon #apl #gymfashion #transformationtuesday #gymselfie #gymrat #nodaysoff #gains #pump #lift #flex #growmusclesgrow #inkedandfit #fitfam #fitchicks #fitnessaddict #neverquit #strongnotskinny #strongisthenewskinny #bodybuilding #iifym #leaningout #carbsarelife #realwomenlift #fitspo #fitnesslifestyle #athleticpropulsionlabs #shoes
Definitely felt the pump from tonightโ€™s workout courtesy of @mandemacrosandmuscles. If youโ€™re looking to get your booty kicked in the gym every single time you go, you should definitely check them out! They are the reason i continue to see transformations! ๐Ÿ’ช๐Ÿป . . . #lifetimefitness  #mandemacrosandmuscles  #lululemon  #apl  #gymfashion  #transformationtuesday  #gymselfie  #gymrat  #nodaysoff  #gains  #pump  #lift  #flex  #growmusclesgrow  #inkedandfit  #fitfam  #fitchicks  #fitnessaddict  #neverquit  #strongnotskinny  #strongisthenewskinny  #bodybuilding  #iifym  #leaningout  #carbsarelife  #realwomenlift  #fitspo  #fitnesslifestyle  #athleticpropulsionlabs  #shoes 
Did squats and deadlifts last night. Then I decided to do decline sit-ups and had to push extra hard to get through them. They were rough on my back, not the smartest choice Iโ€™ve made. I was dead by the time I was done, and sore as shit all day today. I love getting good work in on my lower body.
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Taking it a bit easier tonight and working biceps and maybe throwing in some ab work. Iโ€™m determined to get more ab work in since itโ€™s been lacking.
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#homegym #bodybuilding #gohardorgohome #fitnessmotivation #fitnessjourney #fitmom #workout #weightlifting #feeltheburn #homeworkout #muscle #fitnessgirlsofig #fitgirl #selfie #healthylifestyle #booty๐Ÿ‘ #healthymom #myfitnesspal #momof2 #nofilter #motivation #mindoverbody #chickswholift #growmusclesgrow #fitnessgirl #girlswholift #gymgirls #trainhard #girlswithmuscle #girlsthatlift
Did squats and deadlifts last night. Then I decided to do decline sit-ups and had to push extra hard to get through them. They were rough on my back, not the smartest choice Iโ€™ve made. I was dead by the time I was done, and sore as shit all day today. I love getting good work in on my lower body. . Taking it a bit easier tonight and working biceps and maybe throwing in some ab work. Iโ€™m determined to get more ab work in since itโ€™s been lacking. . . . #homegym  #bodybuilding  #gohardorgohome  #fitnessmotivation  #fitnessjourney  #fitmom  #workout  #weightlifting  #feeltheburn  #homeworkout  #muscle  #fitnessgirlsofig  #fitgirl  #selfie  #healthylifestyle  #booty ๐Ÿ‘ #healthymom  #myfitnesspal  #momof2  #nofilter  #motivation  #mindoverbody  #chickswholift  #growmusclesgrow  #fitnessgirl  #girlswholift  #gymgirls  #trainhard  #girlswithmuscle  #girlsthatlift 
The power of a pose โœจ๐Ÿ’ซ๐Ÿค— Itโ€™s true, when you can pose like a boss it makes everything look better ๐Ÿ’๐Ÿฝโ€โ™€๏ธ If you need tips with your posing or have never had a coach to help you, donโ€™t be afraid to ask for help ๐Ÿ™๐Ÿฝ Posing is a must ๐Ÿค— @rach.stevenson92
The power of a pose โœจ๐Ÿ’ซ๐Ÿค— Itโ€™s true, when you can pose like a boss it makes everything look better ๐Ÿ’๐Ÿฝโ€โ™€๏ธ If you need tips with your posing or have never had a coach to help you, donโ€™t be afraid to ask for help ๐Ÿ™๐Ÿฝ Posing is a must ๐Ÿค— @rach.stevenson92
Dessert tonight was @so_delicious sugar free butter pecan ice cream + a banana melted with @enjoylifefoods dark chocolate chips! Amazinggggg
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#iifym #iifymgirls #fitness #fitnessjourney #fitchick #progress #macros #bbg #dairyfree #eattogrow #college #collegeeats #collegefitness #weightlifting #girlswholift #collegehealth #cleaneats #cleaneating #growmusclesgrow #lgfitmas #lgaccountability #lgcommunity #toneitup #paleo #primal
Lunch with a View ๐Ÿ˜๐Ÿ˜๐Ÿ˜ it wasn't as peaceful as it sounds... Abby and Ziek decided to workout like mommy does on the stairs and Abby almost ate ๐Ÿ’ฉ a million times! I inhaled two burritos and moved on to the park with them, where she almost fell off the big ol slide ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜ฐ she is a daredevil like her mommah once was!  Oh and yeah... That peanut butter chocolate smoothie ๐Ÿ˜Ž๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿค— our favorite! โค๏ธ didn't pack them snacks today but we gladly improvised with Blenders and Yolanda's Chicken Fajitas ๐Ÿ’๐Ÿป๐Ÿ™ˆ oh and Ziek wanted to be part of my picture ๐Ÿ˜
Lunch with a View ๐Ÿ˜๐Ÿ˜๐Ÿ˜ it wasn't as peaceful as it sounds... Abby and Ziek decided to workout like mommy does on the stairs and Abby almost ate ๐Ÿ’ฉ a million times! I inhaled two burritos and moved on to the park with them, where she almost fell off the big ol slide ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜ฐ she is a daredevil like her mommah once was! Oh and yeah... That peanut butter chocolate smoothie ๐Ÿ˜Ž๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿค— our favorite! โค๏ธ didn't pack them snacks today but we gladly improvised with Blenders and Yolanda's Chicken Fajitas ๐Ÿ’๐Ÿป๐Ÿ™ˆ oh and Ziek wanted to be part of my picture ๐Ÿ˜
Day 2 of my new program. Iโ€™m already sore as sh*t! Today is delts & tris. Gots to grow muscles for May 2018! *
#truthtime I almost didnโ€™t post this because Iโ€™m super unhappy with how #fluffy Iโ€™ve gotten.  I went a *tad* off the rails after my show last month.  But Iโ€™m back & focused. *
Itโ€™s all about perspective, right?! Exactly 2 years ago I was 35+ pounds heavier & about to embark on the journey that would change my entire life. Iโ€™ll take a little bit of fluffy over going back to where I was 2 years ago. ๐Ÿ˜Š๐Ÿ’ช๐Ÿป #perspective #fitchick #figurecompetitor #growmusclesgrow #fuelyourfierce #fiercemacros #teamFYF
Day 2 of my new program. Iโ€™m already sore as sh*t! Today is delts & tris. Gots to grow muscles for May 2018! * #truthtime  I almost didnโ€™t post this because Iโ€™m super unhappy with how #fluffy  Iโ€™ve gotten. I went a *tad* off the rails after my show last month. But Iโ€™m back & focused. * Itโ€™s all about perspective, right?! Exactly 2 years ago I was 35+ pounds heavier & about to embark on the journey that would change my entire life. Iโ€™ll take a little bit of fluffy over going back to where I was 2 years ago. ๐Ÿ˜Š๐Ÿ’ช๐Ÿป #perspective  #fitchick  #figurecompetitor  #growmusclesgrow  #fuelyourfierce  #fiercemacros  #teamFYF 
So! This is obviously not the best comparison photo for #tbtuesday but it's all I got. This was March 2015 and I was about 8 months into my #weightlossjourney 
I don't have many pictures of myself because I was so embarrassed of what I had done to myself through food. Obviously, I'm not anywhere close to where I want to be, and maybe where I want to be is unrealistic, but I'm not going to stop trying to get there. Ever. I might stumble, tumble and get lost on the wrong path but I'll find my way there... eventually. ๐Ÿ‘Š

#fitfam #weightlossmotivation #gettingfit #growmusclesgrow #goalgetter #nosurrender #focused #girlswholift #momswholift #fitafter40 #fyourlimitations #obesityrevolution #missionpossible #bbcom #1stphorm #believeinyourself #youcandoit #fitchicks #latinaswholift #pushharder
So! This is obviously not the best comparison photo for #tbtuesday  but it's all I got. This was March 2015 and I was about 8 months into my #weightlossjourney  I don't have many pictures of myself because I was so embarrassed of what I had done to myself through food. Obviously, I'm not anywhere close to where I want to be, and maybe where I want to be is unrealistic, but I'm not going to stop trying to get there. Ever. I might stumble, tumble and get lost on the wrong path but I'll find my way there... eventually. ๐Ÿ‘Š #fitfam  #weightlossmotivation  #gettingfit  #growmusclesgrow  #goalgetter  #nosurrender  #focused  #girlswholift  #momswholift  #fitafter40  #fyourlimitations  #obesityrevolution  #missionpossible  #bbcom  #1stphorm  #believeinyourself  #youcandoit  #fitchicks  #latinaswholift  #pushharder 
Building that muscle. Loving this #garagegym variation of prone barbell rows. Lat contraction was the real deal. #backworkout #garageworkout #creativeworkouts #growmusclesgrow
Ok one more because today's gym sesh was quite the struggle! Hellllllo weak triceps! ๐Ÿ‘‹๐Ÿผ @lizmcelaney made an adjustment to my form and I had to drop 5 lbs off of my weight for these because I just wasn't strong enough to get through more than a couple of reps. I would rather have proper form than heavy weight, but the last two days have been VERY humbling. My little legs may be getting stronger, but my arms have a lot of work ahead of them.
Ok one more because today's gym sesh was quite the struggle! Hellllllo weak triceps! ๐Ÿ‘‹๐Ÿผ @lizmcelaney made an adjustment to my form and I had to drop 5 lbs off of my weight for these because I just wasn't strong enough to get through more than a couple of reps. I would rather have proper form than heavy weight, but the last two days have been VERY humbling. My little legs may be getting stronger, but my arms have a lot of work ahead of them.
๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐ŸผGlutes On Fire๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘โ˜นLookin back As If I have ๐Ÿ‘๐Ÿ‘๐Ÿ‘ now after Woking on it for ONE day ๐Ÿ˜‚๐Ÿ˜ง๐Ÿ˜ฃLIKE, IS IT THERE YET ??!!!???! ๐Ÿค”๐Ÿค“๐Ÿ‘€๐Ÿ”๐Ÿ”๐Ÿ” IS IT!!!๐Ÿคท๐ŸฝI WISH! ๐Ÿ˜‚ #onedayatatime #angles #bootybuilding #growmusclesgrow #legdayevery #calisthenics #JA #fitlife #dancehall #trackandfield #bodybuilding #flexin #flyknit #lunarepic#crossfit #beachlife #lifestyle #justdoit #justmove #glutework #bodyweight #training #nike
๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐ŸผGlutes On Fire๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘โ˜นLookin back As If I have ๐Ÿ‘๐Ÿ‘๐Ÿ‘ now after Woking on it for ONE day ๐Ÿ˜‚๐Ÿ˜ง๐Ÿ˜ฃLIKE, IS IT THERE YET ??!!!???! ๐Ÿค”๐Ÿค“๐Ÿ‘€๐Ÿ”๐Ÿ”๐Ÿ” IS IT!!!๐Ÿคท๐ŸฝI WISH! ๐Ÿ˜‚ #onedayatatime  #angles  #bootybuilding  #growmusclesgrow  #legdayevery  #calisthenics  #JA  #fitlife  #dancehall  #trackandfield  #bodybuilding  #flexin  #flyknit  #lunarepic #crossfit  #beachlife  #lifestyle  #justdoit  #justmove  #glutework  #bodyweight  #training  #nike 
Nick and I fell off the workout wagon. It's been a week since we worked out except for the Arnold Schwarzenegger workout we did Sunday. BUT I'M BACK! DAY 30 of body beast Bulk Back! Ready for my muscles to grow! #workout #bodybeast #bulkback #growmusclesgrow
Nick and I fell off the workout wagon. It's been a week since we worked out except for the Arnold Schwarzenegger workout we did Sunday. BUT I'M BACK! DAY 30 of body beast Bulk Back! Ready for my muscles to grow! #workout  #bodybeast  #bulkback  #growmusclesgrow 
๐Ÿ˜…๐Ÿ˜…๐Ÿ˜… When I๏ธ first started lifting I๏ธ would get burnt out just doing tricep dips behind the back on a bench and now Iโ€™m able to do multiple high volume sets of dips. Iโ€™m so proud of myself ๐Ÿ™Œ๐Ÿป Going to focus on not locking my elbows at the top and getting more depth. I๏ธ hope to one day do these with a belt and some weight. All these new goals go me excited ๐Ÿ˜† #motivation #fitness #fitnessaddict #activeliving #fitchicks #strongnotskinny #growmusclesgrow #nevergiveup #girlswithmuscles #girlswholift #fitrn #fitgirls #fitfam #goaldigger #goalcrusher #theskyisthelimit #cantstopwontstop #getafterit #shelifts #abs #nurselife #flexibledieting #girlswholift #fitnurse #travelnurse #goals #powerlifting #feed #macros
๐Ÿ˜…๐Ÿ˜…๐Ÿ˜… When I๏ธ first started lifting I๏ธ would get burnt out just doing tricep dips behind the back on a bench and now Iโ€™m able to do multiple high volume sets of dips. Iโ€™m so proud of myself ๐Ÿ™Œ๐Ÿป Going to focus on not locking my elbows at the top and getting more depth. I๏ธ hope to one day do these with a belt and some weight. All these new goals go me excited ๐Ÿ˜† #motivation  #fitness  #fitnessaddict  #activeliving  #fitchicks  #strongnotskinny  #growmusclesgrow  #nevergiveup  #girlswithmuscles  #girlswholift  #fitrn  #fitgirls  #fitfam  #goaldigger  #goalcrusher  #theskyisthelimit  #cantstopwontstop  #getafterit  #shelifts  #abs  #nurselife  #flexibledieting  #girlswholift  #fitnurse  #travelnurse  #goals  #powerlifting  #feed  #macros 
When life is weighing you down, all the feelings are overwhelming your body ....you get your a$$ to the gym!!! Throwing weights around fueled by a generous scoop of my fav pre-workout GiaLab Vaso-Factor made me feel so much better!! Back, Tri, Core & Cardio in the books!!! Love seeing the veins start to appear! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ @npccoachgia  #teamgiafit #growmusclesgrow #bouldershoulders #fitnesscompetitor #preplife
When life is weighing you down, all the feelings are overwhelming your body ....you get your a$$ to the gym!!! Throwing weights around fueled by a generous scoop of my fav pre-workout GiaLab Vaso-Factor made me feel so much better!! Back, Tri, Core & Cardio in the books!!! Love seeing the veins start to appear! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ @npccoachgia #teamgiafit  #growmusclesgrow  #bouldershoulders  #fitnesscompetitor  #preplife 
Whoโ€™s idea was it to do atomic push-ups AFTER a strength workout? ๐Ÿ˜ฌ I๏ธ guess I๏ธ only have myself to blame today lol. TRX is one of my favorite training tools! Any other TRX lovers out there? #GETUP #makeitshake #trxtraining #growmusclesgrow
Whoโ€™s idea was it to do atomic push-ups AFTER a strength workout? ๐Ÿ˜ฌ I๏ธ guess I๏ธ only have myself to blame today lol. TRX is one of my favorite training tools! Any other TRX lovers out there? #GETUP  #makeitshake  #trxtraining  #growmusclesgrow 
Back day is my favorite day. ๐Ÿฆ‹ #backdaygivesyouwings
Stretching is super important! Once you get your workout in, make sure to stretch out your muscles that you worked hard! It really helps prevent them from becoming tight and risk pulling something later on! ๐Ÿ™Œ๐Ÿผ
Stretching is super important! Once you get your workout in, make sure to stretch out your muscles that you worked hard! It really helps prevent them from becoming tight and risk pulling something later on! ๐Ÿ™Œ๐Ÿผ
In need of a little Tuesday motivation. Can my back look like this all the time?๐Ÿ˜ฉ ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ
#fitchick #fitmom #fitgirl #fitness #workout #exercise #mealprep #lifting #fitfam #strongissexy #momswholift #gainz #womenwithmuscles #fitspo #bodybuilding #fitnessaddict #gymjunkie #gymlife #gymtime #fitnessmotivation #progress #growmusclesgrow #babyhulk #fit #gym #igfitness
I quite enjoy my push and pull days.. today was pull. They are filled with a good mix of exercises that keep me interested and focused. I get to work just about everything, which I like, it makes me feel strong all over. Push days are my favorite though... I get to hang in the free weights longer. In other news, Iโ€™m off all week... slept most of the day yesterday. Feeling really good.. looking to be productive today lol  #workout #bodybuilder #bodybuilding #bikiniathlete #bikinicompetitor #fitnessathlete #strong #girlswholift #girlswithmuscles #gymrat #gymlife #tupplife #growingseason #offseason #russiantwist #sumodeadlift #actionshots #dothehardshit #traininsane #spoonie #hashimotos #hystersister #growmusclesgrow #igotthis #wontbeoutworked #comingforthecrown
I quite enjoy my push and pull days.. today was pull. They are filled with a good mix of exercises that keep me interested and focused. I get to work just about everything, which I like, it makes me feel strong all over. Push days are my favorite though... I get to hang in the free weights longer. In other news, Iโ€™m off all week... slept most of the day yesterday. Feeling really good.. looking to be productive today lol #workout  #bodybuilder  #bodybuilding  #bikiniathlete  #bikinicompetitor  #fitnessathlete  #strong  #girlswholift  #girlswithmuscles  #gymrat  #gymlife  #tupplife  #growingseason  #offseason  #russiantwist  #sumodeadlift  #actionshots  #dothehardshit  #traininsane  #spoonie  #hashimotos  #hystersister  #growmusclesgrow  #igotthis  #wontbeoutworked  #comingforthecrown 
ร†hhh!!!๐Ÿ™Œ๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ Nรฅr du oppdager at smรฅ ting begynner รฅ skje bak pรฅ ryggen og at det faktisk er litt muskler der og ikke bare fett๐Ÿ˜๐Ÿ™Œ๐Ÿผโค๏ธ Det er her motivasjonen kommer..det er dette som gir meg skikkelig motivasjon..nรฅr jeg ser progresjonen,det gjรธr meg bare enda mere gira pรฅ รฅ pushe pรฅ videre๐Ÿคฉ๐Ÿ”ฅ๐Ÿค— #GrowMusclesGrow #IcanDoThis
ร†hhh!!!๐Ÿ™Œ๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ Nรฅr du oppdager at smรฅ ting begynner รฅ skje bak pรฅ ryggen og at det faktisk er litt muskler der og ikke bare fett๐Ÿ˜๐Ÿ™Œ๐Ÿผโค๏ธ Det er her motivasjonen kommer..det er dette som gir meg skikkelig motivasjon..nรฅr jeg ser progresjonen,det gjรธr meg bare enda mere gira pรฅ รฅ pushe pรฅ videre๐Ÿคฉ๐Ÿ”ฅ๐Ÿค— #GrowMusclesGrow  #IcanDoThis 
First workout alone as a MRS. I missed my training partner/ best friend/ best husband ever @sherifrango !!! I really do hate early morning workouts, but they always seem to be my best! My legs are destroyed, I wish I had my other half as extra motivation! #justkeepgrowing #growingseason #growmusclesgrow #mutant #novictoria #quadday
Some lighter weight deadlifts to start my day. I have been very tired from working so much so don't want to cause an injury. #girlswithmuscles #girlswholift #girlswholiftheavy #bodybuilding #muscles #growmusclesgrow #gettingstronger #iifym #iifymgirls
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL
Spicy grilled chicken. Roasted red peppers in olive oil. Salad with avocado, cucumber, onion & cos lettuce. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช
#gymlife #fitover50 #fitat50 #dadfit #lchf #bringbackthefat #lchflifestyle #wpi #proteinshake #ketogenic #keto #ketosis #notype2 #type2diabetes #stoptype2diabetes #reversetype2diabetes #bodybuildingย  #weightlossjourney #weightlifting #training #nevertooold #trainingdayย  #pttrainer #cruzfitness #scottharper #wpiprotein #strengthtraining #growmusclesgrow #cardioisvital #cardiofatburn
๐Ÿ‹๏ธโ€โ™‚๏ธ4th MEAL Spicy grilled chicken. Roasted red peppers in olive oil. Salad with avocado, cucumber, onion & cos lettuce. Bubbly mineral water & vitamins. ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช #gymlife  #fitover50  #fitat50  #dadfit  #lchf  #bringbackthefat  #lchflifestyle  #wpi  #proteinshake  #ketogenic  #keto  #ketosis  #notype2  #type2diabetes  #stoptype2diabetes  #reversetype2diabetes  #bodybuilding ย  #weightlossjourney  #weightlifting  #training  #nevertooold  #trainingday ย  #pttrainer  #cruzfitness  #scottharper  #wpiprotein  #strengthtraining  #growmusclesgrow  #cardioisvital  #cardiofatburn 
Goal is to be back to this shape in the next 6 weeks.. In this photo I was around 55-56kgs. Iโ€™m currently 60kgs.. so after a rebound of 13kgs post comp, Ive finally managed to speed up my metabolism and get my mental health back on track. Which thankfully Iโ€™ve had a pretty steady and efficient decrease in body fat after stepping it up a lot the past 3 months especially after doing another prep without any reverse dieting (which is NOT ADVISED TO DO OR IS IT GOOD FOR YOU when in such a deficit) Everything is ready to rock and roll for a big big year next year.... My eyes, heart, body and soul is focused, determined and ready for that PRO CARD ๐Ÿ™Šโœจ๐Ÿ’ซ
Goal is to be back to this shape in the next 6 weeks.. In this photo I was around 55-56kgs. Iโ€™m currently 60kgs.. so after a rebound of 13kgs post comp, Ive finally managed to speed up my metabolism and get my mental health back on track. Which thankfully Iโ€™ve had a pretty steady and efficient decrease in body fat after stepping it up a lot the past 3 months especially after doing another prep without any reverse dieting (which is NOT ADVISED TO DO OR IS IT GOOD FOR YOU when in such a deficit) Everything is ready to rock and roll for a big big year next year.... My eyes, heart, body and soul is focused, determined and ready for that PRO CARD ๐Ÿ™Šโœจ๐Ÿ’ซ
God morgon! Efter trรคningsuppehรฅll sedan torsdags รคr det dags igen. Fรถrst mys i soffan med lilleman!
#girlswholiftheavy#strongwomen#strongerthantheboys#allakan30minuter#enkeltneversatisfied#mรฅsteorka#kommerlyckas#psykiskohรคlsa#weightlossjourney#growmusclesgrow#strongisthenewskinny๐Ÿ’ช #hormonbitch#pepkonto
Steak Quesadilla ๐Ÿ˜Œ
Steak Quesadilla ๐Ÿ˜Œ
Gettin #farmstrong 
#Repost @stephlauer916
ใƒปใƒปใƒป
With enough caffeine, fugly lifting faces, and support from friends, a solid test out week is possible even when exhausted. Obviously @michael.kaltenberg cared.๐Ÿ˜‚ @sspetrowski, I ๐Ÿ’• you. (Posting this helps me celebrate the good when deadlifts were blah.) #whitemonster #effpauses #PRtogrillzobviously #DMXradio #barkingnecessary #unbrokencoffee #strongwomen #growmusclesgrow
With it being a holiday week, itโ€™s even more crucial to set yourself up for success. This means hitting your workouts hard and giving it all you got. Thankfully I have @mandemacrosandmuscles on my side making sure I donโ€™t slip. They have provided some butt kicking workouts for the week and great adjustments. As always, I made sure to get my workout in and to not miss a Monday. ๐Ÿ’ช๐Ÿป
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#lifetimefitness #mandemacrosandmuscles #gymmotivation #gymrat #gymselfie #fitfam #fitnessmotivation #fitspo #inkedandfit #allblackeverything #ibleedpassion #fithustle #girlswholift #girlswithmuscle #nevermissamonday #gains #iifym #nodaysoff #leaningout #strongisthenewskinny #growmusclesgrow #chicksthatlift #noexcuses #mondaymotivation
With it being a holiday week, itโ€™s even more crucial to set yourself up for success. This means hitting your workouts hard and giving it all you got. Thankfully I have @mandemacrosandmuscles on my side making sure I donโ€™t slip. They have provided some butt kicking workouts for the week and great adjustments. As always, I made sure to get my workout in and to not miss a Monday. ๐Ÿ’ช๐Ÿป . . . #lifetimefitness  #mandemacrosandmuscles  #gymmotivation  #gymrat  #gymselfie  #fitfam  #fitnessmotivation  #fitspo  #inkedandfit  #allblackeverything  #ibleedpassion  #fithustle  #girlswholift  #girlswithmuscle  #nevermissamonday  #gains  #iifym  #nodaysoff  #leaningout  #strongisthenewskinny  #growmusclesgrow  #chicksthatlift  #noexcuses  #mondaymotivation 
Progress ๐Ÿค›๐Ÿป
#lats #growmusclesgrow #30westfit
Back to the grind! Weighted pull-ups today 10x3. C&J doubles @ 80-85%. And some accessory work to finish off a good day of lifting โ˜บ๏ธ #backatit #strength #training #weightlifting #girlswholift #girlswhodontrun #olympicweightlifting #fit #family #fitfam #eatclean #mostofthetime #healthylifestyle #fitnessjourney #growmusclesgrow @shieldcrossfit @backroom_wlc @undergroundprep