• Une personne positive transforme ses problèmes en défi, jamais en obstacles. Ce qui est possible, n'est pas forcément facile. 💪🏻✨ Soyez positif. Soyez patient. Soyez persévérant. Petit à petit, sans pression. Vaut mieux avancer doucement et sûrement. ✊🏻
Belle soirée les musclés. 🌸
So proud of our girl, Venessa! After dropping 30lbs (!!) - this past weekend won her division at the Texas State Weightlifting Meet & broke two state masters records. Furthermore, look.at.that.smile!!!
⚜️ BarbellsAndBows.net ⚜️ #barbellsandbows#barbellsandbowsnutrition @usa_weightlifting
Guess who's back at the gym?! Haven't really found my gym routine after traveling, skiing and riding, but now I'm on the right track again 👍 I'm probably not going back to six days a week, but a few times a week coupled with sports and yoga can't go wrong
Gym goals this year? Tbh not really, for the last few months the gym was becoming a habit, a part of my daily routine but now that my exams are over, I’m just enjoying it. Going because I actually love the gym, I love being able to do something that gets me completely out of my own head and just let’s me forget about everything except what I’m doing. Finding something you truly love, something you enjoy, is the most important thing! ✨
Hallöchen 🙋🏽♀️ ich lieg total groggy auf der Couch nachdem ich Lina durch die halbe Gemeinde kutschieren konnte mit ihrem Schlitten 🛷 Linchen war danach gleich in der Wanne...sie hatte richtig rosige Bäckchen 😍 morgen ist schon Freitag...habt ihr am Wochenende frei? 🙋🏽♀️ ich ziehe noch durch bis Sonntag und darf dann 2 Tage die Füße hoch legen 😸 schönen Abend euch
LOL my whiny ass baby back bitch voice in full effect here.. ropes day had me like 😬😩🙃🙃🙃 told ya if @bowrybodyfitness starts making jokes during the set my concentration is so shot LOL but if you’re not havin fun during at least some of your workouts then y’all are doin something wrong.. I got lazy at the end here/was burning out but overall feels gooooood 💯💯😈 NOW offf to run errands and eat hope everyone’s day is amazeeeeee xoxoxoxo
I started my new program from @nxl.athletics yesterday and WOW i’m pumped to continue, even if I’m hobbling around today 😂 I feel reset and ready to rock my 10 week challenge. Happy Thursday (it’s Thursday, right?) xx
Good Morning!! 😊🥞💕 Starting the day off with my fav. #kodiakcakes and a cup of black coffee! 😋👌 I wanted to share something kind of random with you all but thought maybe it might be helpful for some! Anyway, last year I was eating these pancakes almost daily because I LOVE them but then they stopped agreeing with my stomach and I wasn't sure what was up 🤔 we are talking bloat for days! ((I looked like 6 months pregnant after i ate them 😂)) It was so uncomfortable! I started researching #glutensensitivity and #celiacdisease and it was like a 💡 went off. I had so many of the symptoms that were written about in the books I was reading #wheatbelly and #inmemoryofbread and some online blogs! I tried the whole gluten free thing off and on for months and it definitely helped to stay away from certain foods. Slowly I've noticed it getting better and I think it's all because of the supplements I have been taking ➡ essential enzymes with meals ((especially when I eat gluten or something like these pancakes)) and a Probiotic! I still try to avoid eating too much with gluten in it but avoiding it 100% isn't realistic for all the time (FOR ME. Power to you if you can do it 24/7!!!! 🙌) Anyway, just thought this might be helpful for some who might be having some similar issues! Anyone out there have a similar issue? Found anything that helps? Thanks to @katyhearnfit she recommended 2T of Apple cider vinegar and the juice of half a lemon with a large glass of warm water in the morning to help digestion and bloat --and it seriously has been so helpful!!! If you read this all the way through you are AWESOME 😂 have a great day!!!!! 😙
Check out our bright and dark colour selections of crop top and leggings. To add additional layers to your warm up our new relaxed motivational crop tanks are available now
Get yours today from
I am both SO nervous and SO excited to announce......I wrote a book!!! 😱
A Flexible Dieting Guide for Beginners ❤️💜💛
I have been working so hard to get this done and it is now ready to purchase on my blog!! 😍
I am also now offering a custom macro count, if you’re looking for someone to figure out your macros for you. The macro count comes with the initial macros plus one revision when you need it!
Both are available to purchase on my blog. And are on sale for one week! No coupon code needed 🤩
Link in profile ⬆️
Yummy yummy yummy I got cabbage in my tummyyyy. Thank you @budgetbytes for this tasty recipe.
Everything this woman creates is gold I tell ya. My go to for dinner inspiration. Feel like a chef with minimal ingredients and on a dime 👌🏻 This version of braised cabbage is great, doesn’t use any added sugar (the apple basically dissolves into) and makes an excellent side dish, or throw it on top of some tacos, a salad, sandwich...use your imagination here! And it’s fun to eat such a vibrantly bright purple plate 💜💜💜💜💜 Macros (1/4 recipe):
1 week in to the chaos of moving and new homeownership (& a puppy lolz) - stayed on track as best as i could with my training & diet. Life is messy - we can’t always execute a plan perfectly when other priorities come up, but we can stay focused on the end game and do our best effort in the meantime while things are put in the back seat ☮️ #balance
—- thank you @trifectasystem - meal prep saving muh life as usual 🙏🏼. Nutrition coaching: barbellsandbows.net 🍪 @barbellsandbowssquad
8:45am bathroom selfie.
I used to be so anal retentive about my routine. “I must go to bed at 8pm” “I must wake up at 4am and get to the gym no matter what” “I must eat 4/5 times a day”
If I had one slip, if I missed a 5am workout session because I over slept it would completely ruin my day, I was literally a slave to my routine.
I am just now slowly getting over that and becoming more flexible and having my “routine” fit around my life and not the other way around. If I want to stay up later and enjoy the night, I don’t have to sacrifice my sleep because I HAVE to wake up at 4am... I can sleep in, feel refreshed and go in the afternoon.
Must like your diet should be flexible and fit your lifestyle your fitness routine should do the same.
I hear a lot of times from people that they “can’t afford” SPELL, or that it’s “so expensive” and I wanted to just put it in perspective. I found this online the other day for a local fitness center. This is what a personal trainer offers per session-their hourly rates are the same as SPELL’s monthly ones 😳. Chances are you don’t receive much in depth nutrition coaching, and you most likely are strictly meeting with this person for the given time limit at their location and then you don’t see or hear from them again until your next session. All that is fine and there’s absolutely nothing wrong with this person‘s rates or what they offer as far as their program goes, in fact it may be bette suited for some people to have someone in person to coach them as far as form, etc goes. Each month with SPELL Fitness you get a full month’s worth of “sessions” with me five days per week (video workouts), I go over customized nutrition guidelines based on your goals, accountability and access to your trainer 24/7 (within reason 😉), access to a private accountability Facebook group full of recipes, motivation and support. Some people do much better with in person training, and that’s totally great! But when it comes down to the dollars and cents...not only is SPELL unique in its personalized features, it’s also just a really great deal! 😝. Spots are already filling for February’s #FitFlock , shoot me a message today to claim yours!! #GottaLoveAGoodDeal 🤑
Here’s a secret....I’ve been putting this off ALL WEEK🤢😬🤭 When my new coaches and future coaches tell me “i could never do what you do cause I’m too self conscious to post pics of myself,” I kindaaaa wanna scream, cause yeah girl, me too! This is scary and icky! 🤢🤢🤢 I remember the first time i shared a workout selfie of myself online, i couldn’t bring myself to check Facebook for like hoursssss afterward...and that was a filtered pic where i felt awesome! 👌🏼💯 These are raw, real, morning face, unedited AF “before pics” as i begin my official countdown to competion in June. I I’ve already been going for months but i consider this a “new” day 1, because it’s the first time in 2018 I’m taking actual honest to goodness before pics 😂 I don’t hate these befores...I know I’m already healthy and in good shape, but i sure don’t feel at my peak! I have a lot of muscle and definition to get where i want to be come June.
I post this even though i hate this part of my “job,” because:
1. It’s accountability like WHOA
2. I want you to know I’m human and have insecurities too
3. I WONT be using the scale so pictures are my main benchmark i have
4. And mainly because, i don’t ask my clients to do anything i wouldn’t do myself, and just like they have to send me their before pics-I’m posting mine! (except publically, and to 4K people 😂😂) So now that that’s done—it’s go time!
I’m so ready to see what i can do in these next months! Who’s ready to join me and work toward their “after pic” too!? 🙌🏻💃🏼💪🏼
‘Donuts made this body’.... Wana know how?? I love doughnuts... but in order to keep a healthy lean physique I unfortunately cannot eat them every day for every meal. However I treat myself to them from time to time and this is what helps me to stay on track the rest of the time . ...I don’t believe in cutting out ‘bad’ foods but instead learning to portion control and eat for your goal....understanding your personal eating habits and creating healthy daily habits....OHH ANDD gaining some muscle mass so you can eat a little more in general 😉 (more muscle mass should mean a better metabolism)
Take your time with your fat loss... be realistic and honest with yourself... it may take a little long but it will last for longer 💪🏽
P.S So yeh doughnuts made this body 🤷🏻♀️ thank you @nattynattsss for this it’s perfect 🍩🍩🍩🍩 #doughnuts#doughnutsanddeadlifts#realwomenrealresults#teamrealresults#strongwomen#iifymgirls#fitnesscouple#fifamuk#lifting#healthy#wbffpro#coach#healthyfood#girlgains#gymmotivation