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PLAN AHEAD. Your future self will always thank you!
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You know those non-stop kind of days? A full day of work, including a walk in the snow for a remote location so I don’t go stir crazy at home, cleaning the snow off my car, break for a workout (I’m probably going to pay for all the squats and box jumps tomorrow!), break for dinner, and then live @8pm for a weekly class. I had 25 min to eat dinner somewhere in there. Thank goodness for doubling recipes and batch cooking.
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I tell my clients that meal planning is simply thinking about what you’re going to eat before it’s time to eat. And for the days where THINKING about food is hard (because we all have those days), it’s always a breath of fresh air when I helped myself out by having a packed, homemade meal ready to go because of doubling recipes. No wasting money eating out or skipping meals and eating carb-y junk.
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Menu: Brown rice, sautéed broccoli, tomatoes, sweet yellow peppers, shrimp, and sliced almonds. I used coconut aminos, gluten free tamari, fresh garlic, bone broth, red pepper flakes, pinch of sea salt for a “quick sauce”.
PLAN AHEAD. Your future self will always thank you! . You know those non-stop kind of days? A full day of work, including a walk in the snow for a remote location so I don’t go stir crazy at home, cleaning the snow off my car, break for a workout (I’m probably going to pay for all the squats and box jumps tomorrow!), break for dinner, and then live @8pm for a weekly class. I had 25 min to eat dinner somewhere in there. Thank goodness for doubling recipes and batch cooking. . I tell my clients that meal planning is simply thinking about what you’re going to eat before it’s time to eat. And for the days where THINKING about food is hard (because we all have those days), it’s always a breath of fresh air when I helped myself out by having a packed, homemade meal ready to go because of doubling recipes. No wasting money eating out or skipping meals and eating carb-y junk. . Menu: Brown rice, sautéed broccoli, tomatoes, sweet yellow peppers, shrimp, and sliced almonds. I used coconut aminos, gluten free tamari, fresh garlic, bone broth, red pepper flakes, pinch of sea salt for a “quick sauce”.
My meals for today!! I forgot to take a picture of my meal 4 because I was starving 😳
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So there’s something I have to figure out on this meal plan. I’m giving it until Monday and if I’m still starving all day, I’m bumping up to the next calorie bracket! .
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I’m not afraid to be in a higher bracket, there’s no shame in having to eat more! A big problem is not eating enough calories! We are so used to thinking that in order to lose weight you have to eat less when in fact that couldn’t be farther from the truth! .
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If you want to see more results sometimes you need to eat more! It can be hard to think that way but I’m going to trust the process and the professionals!! .
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I won’t post my meals everyday but if you’re interested in seeing them follow my stories!!
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover
My meals for today!! I forgot to take a picture of my meal 4 because I was starving 😳 . . So there’s something I have to figure out on this meal plan. I’m giving it until Monday and if I’m still starving all day, I’m bumping up to the next calorie bracket! . . I’m not afraid to be in a higher bracket, there’s no shame in having to eat more! A big problem is not eating enough calories! We are so used to thinking that in order to lose weight you have to eat less when in fact that couldn’t be farther from the truth! . . If you want to see more results sometimes you need to eat more! It can be hard to think that way but I’m going to trust the process and the professionals!! . . I won’t post my meals everyday but if you’re interested in seeing them follow my stories!! . . . . . . . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover 
Another episode comes your way tomorrow! 7pm www.legacyinternetradio.com
#rvafit #talkradio #npr #internetradioshow #follow #fitness
Core ✔️ Back ✔️ Shoulders ✔️ Posterior Chain ✔️ These GHD kettlebell rows do it all!
Core ✔️ Back ✔️ Shoulders ✔️ Posterior Chain ✔️ These GHD kettlebell rows do it all!
X-Team Fitness just got 11 times better 
We’re happy to announce that starting next Monday, January 22 we will be offering additional class times at 7:30 AM and 9:00 AM, Monday through Friday.

We will also be offering a 7:30 AM strength and conditioning class on Saturdays at our indoor facility. That’s in addition to our 7:30 AM run and our 9:00 AM yoga class.

That’s 11 more classes per week.

The bad news is we’re eliminating the excuse that there aren’t enough class times available. 
The good news is that’s 11 more opportunities to get in the most amazing shape with the most comprehensive cross-training program around.
Should we save you a spot? 
PS – our next 6-week life-transforming, high-intensity, strength building, fat burning, indoor/outdoor, team-based, instructor-led, cross training, motivating, upbeat, comprehensive, nutrition-focused fitness class starts next Monday. 
If you’re not already part of it, you should be. 
If you are part of it, share the good news with your friends. Friends don’t let friends get fat and out of shape.

Program overview: http://promo.xteamfitness.com/

Sign up: https://xteamfitness.com/events/events.asp?sid=27&evt=1

#rva #richmondva #rvafitness #rvafitfam #outdoors #outdoorworkouts #rvafit #workout #xteamfitness #bringitin #healthy #fitness #challengeyourself
X-Team Fitness just got 11 times better We’re happy to announce that starting next Monday, January 22 we will be offering additional class times at 7:30 AM and 9:00 AM, Monday through Friday. We will also be offering a 7:30 AM strength and conditioning class on Saturdays at our indoor facility. That’s in addition to our 7:30 AM run and our 9:00 AM yoga class. That’s 11 more classes per week. The bad news is we’re eliminating the excuse that there aren’t enough class times available. The good news is that’s 11 more opportunities to get in the most amazing shape with the most comprehensive cross-training program around. Should we save you a spot? PS – our next 6-week life-transforming, high-intensity, strength building, fat burning, indoor/outdoor, team-based, instructor-led, cross training, motivating, upbeat, comprehensive, nutrition-focused fitness class starts next Monday. If you’re not already part of it, you should be. If you are part of it, share the good news with your friends. Friends don’t let friends get fat and out of shape. Program overview: http://promo.xteamfitness.com/ Sign up: https://xteamfitness.com/events/events.asp?sid=27&evt=1 #rva  #richmondva  #rvafitness  #rvafitfam  #outdoors  #outdoorworkouts  #rvafit  #workout  #xteamfitness  #bringitin  #healthy  #fitness  #challengeyourself 
495x3 Sumo Deadlift. I was supposed to pull 495 (90%) for 2 singles today in Sheiko, but a triple sounded better. Inb4 ugly third rep.

#powerlifting #powerlifter #powerbuilding #vans #weightlifting #bodybuilding #rva #strong #strength #muscle #back #quads #glutes #gym #fitness #rvafit #instafit #igfit #gym #gymflo #fitfam #deadlift #sumo #sumodeadlift #pull #evil #Sheiko #sxe #straightedge #Infest
Oatmeal is back and here to stay. Looking for something warm order a cup for breakfast with strawberries , nuts and cinnamon. .
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#saadiasjuicebox #rvajuicebar #rvacoffeeshop #rvavegan #rvaraw #rvayoga #rvajuicebarandyogastudio #saadiasjuiceboxandbaresoulyoga #jacksonward #rva #rvafit #rvadine #rvaeats #rvaconventioncenter #2ndstreet
Shorts on a snowday!? Only for 80DO Cardio day. “If you don’t do it for yourself, you won’t do it at all.” Still dealing with some accidental dairy but not letting that stop me or my progress!
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 Thank you @daniellenatoni for your #gymboardmessage and @autumncalabrese Insta story this am.  I honestly had zero motivation for Cardio Day before seeing them. Day 3/80 of #80dayobsession done! . . 
#️⃣ #80do #vegansworkout #singlemomstrong #singlemomsrock #hardworkpaysoff #preparetobeobsessed #beachbody #bod #veganswholift #veganswhoworkout #veganweightloss #fitmom #weightloss #musclebuilding #girlswholift #fitness #autumncalabrese #cardioday #rvafit
Shorts on a snowday!? Only for 80DO Cardio day. “If you don’t do it for yourself, you won’t do it at all.” Still dealing with some accidental dairy but not letting that stop me or my progress! . . Thank you @daniellenatoni for your #gymboardmessage  and @autumncalabrese Insta story this am. I honestly had zero motivation for Cardio Day before seeing them. Day 3/80 of #80dayobsession  done! . . #️⃣ #80do  #vegansworkout  #singlemomstrong  #singlemomsrock  #hardworkpaysoff  #preparetobeobsessed  #beachbody  #bod  #veganswholift  #veganswhoworkout  #veganweightloss  #fitmom  #weightloss  #musclebuilding  #girlswholift  #fitness  #autumncalabrese  #cardioday  #rvafit 
Some simple ab exercises 🔥 you can do anywhere...on your own or encourage a partner to join 💪🏾... have goals together...teamwork 💥
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Flutter kicks
Half wipers
Partner sit ups
Cross Knee tucks
*10 reps of each exercise completes a round...1 minute break after each round...3-5 rounds
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#Fitfather #Motivated #coupleworkout #traintogether #cardio #Fitnessgoals #couplegoals #athomeworkout #abworkout #fitness #fitfamily #livefit #goldsgym #rvafit #fitfam #losingweight #abexercise #homeworkouts #trusttheprocess #blackfathers #Makeithappen #gymtime #NoExcuses  #coretraining #fitdad #stayactive #workoutvideo #leadbyexample
Some simple ab exercises 🔥 you can do anywhere...on your own or encourage a partner to join 💪🏾... have goals together...teamwork 💥 ▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄ Flutter kicks Half wipers Partner sit ups Cross Knee tucks *10 reps of each exercise completes a round...1 minute break after each round...3-5 rounds ▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄ #Fitfather  #Motivated  #coupleworkout  #traintogether  #cardio  #Fitnessgoals  #couplegoals  #athomeworkout  #abworkout  #fitness  #fitfamily  #livefit  #goldsgym  #rvafit  #fitfam  #losingweight  #abexercise  #homeworkouts  #trusttheprocess  #blackfathers  #Makeithappen  #gymtime  #NoExcuses  #coretraining  #fitdad  #stayactive  #workoutvideo  #leadbyexample 
Snow Falling. High Energy. Good Vibes. One Hell of a Workout.
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Consider your day dominated!
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#HellYeahWeek is January 29th through February 2nd. We will go hard all week long starting at #6am every day. Locations will be announced next week. #justshowup .
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#weatherproof #np_rva #novemberproject #banger #nothingcanstopme #allthewayup #justshowup #sweatwithnp #rva #rvafit #freefitness #ohBABY #quadtatta #fabricofrva
Workout Wednesday! 
1/17/18: Day 17! We are MORE than halfway done with this challenge! DO NOT grow weary! Stick with it! We've got this!💪🏽 Once you've completed your sets for the day, let us know how many you did in the comment section! Remember, you must log in EVERY day! (Include your cumulative total) If you complete your minimum of 1000 for the month, start over! Let's see who makes it to the TOP of the board! LET'S GO!!🤸🏽‍♂️ #strongerin2018 #encourageoneanother #buildinggoodhabits 
#CKOKickboxing #RVA! Our goal is to provide a #positive #fitness #kickboxing #experience . Very #beginner #friendly 
Get 3 classes & starter gloves for $19.99! (#Offer for 1st time guests only). Get started at www.CKORVA.com (804)968-4828  info@ckorva.com 
#rvanews #runrva #rvafit #shortpump #henrico #glenallen #ckorva #CKOUnited #community #goals #CKO4Me #KeepWarm #January2018 #RealPeopleRealResults 
#MLK
Workout Wednesday! 1/17/18: Day 17! We are MORE than halfway done with this challenge! DO NOT grow weary! Stick with it! We've got this!💪🏽 Once you've completed your sets for the day, let us know how many you did in the comment section! Remember, you must log in EVERY day! (Include your cumulative total) If you complete your minimum of 1000 for the month, start over! Let's see who makes it to the TOP of the board! LET'S GO!!🤸🏽‍♂️ #strongerin2018  #encourageoneanother  #buildinggoodhabits  #CKOKickboxing  #RVA ! Our goal is to provide a #positive  #fitness  #kickboxing  #experience  . Very #beginner  #friendly  Get 3 classes & starter gloves for $19.99! (#Offer  for 1st time guests only). Get started at www.CKORVA.com (804)968-4828 info@ckorva.com #rvanews  #runrva  #rvafit  #shortpump  #henrico  #glenallen  #ckorva  #CKOUnited  #community  #goals  #CKO4Me  #KeepWarm  #January2018  #RealPeopleRealResults  #MLK 
Day 3/80:
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Woah!!! Sweaty mess check in!! I am loving this program so far! I know it’s only day 3 but I love the structure and something different! It’s been a good mix of weights and cardio so far! I was DREADING the longer workouts, I usually stick to 30 minutes but some are an hour! It actually hasn’t been so bad!!
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I feel good with my nutrition! I may have to bump up to the next calorie bracket because I’m hungry!!! But I love the fact that it tells me when to eat and how much of each food group goes with each meal! It takes a lot of the guesswork out of it for me!! .
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So if sounds like something you have had trouble with you can still join me in this program!! I have slots for my February group open!!! All you have to do is reach out!!! .
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover
Day 3/80: . Woah!!! Sweaty mess check in!! I am loving this program so far! I know it’s only day 3 but I love the structure and something different! It’s been a good mix of weights and cardio so far! I was DREADING the longer workouts, I usually stick to 30 minutes but some are an hour! It actually hasn’t been so bad!! . . I feel good with my nutrition! I may have to bump up to the next calorie bracket because I’m hungry!!! But I love the fact that it tells me when to eat and how much of each food group goes with each meal! It takes a lot of the guesswork out of it for me!! . . So if sounds like something you have had trouble with you can still join me in this program!! I have slots for my February group open!!! All you have to do is reach out!!! . . . . . . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover 
Working on my thigh/ass ratio.
-25 Handsfree Incline Lunges at highest incline
-25 Bosu Squats
-25 Bench Bridges with 25lb weights 3 reps/3 second hold
I repeated this circuit (with an added two mile run to warm up) 4 times.
Working on my thigh/ass ratio. -25 Handsfree Incline Lunges at highest incline -25 Bosu Squats -25 Bench Bridges with 25lb weights 3 reps/3 second hold I repeated this circuit (with an added two mile run to warm up) 4 times.
When its a client's first time using the abwheel, sometimes you may have to provide a human back spring until they can go all the way out with no assistance 💪🏽💪🏽
#teamwork #weareinthistogether #babysteps
When its a client's first time using the abwheel, sometimes you may have to provide a human back spring until they can go all the way out with no assistance 💪🏽💪🏽 #teamwork  #weareinthistogether  #babysteps 
Be safe tomorrow morning! Enjoy the snow! ⛄️ ❄️All classes will resume on Thursday!  See you on the bike!
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#snowday #findyourflow #getstrong #beinspired #cycle #indoorcycling #community #sweat #rva #rvafit #sweatatflow #cycleharder #cyclesmarter #cyclestronger #fusionclasses #notyouraveragecyclestudio
My fitness journey continues ... 💪🏽 #bodyshiftbytiff #mstiffynichole #nike #fuledbyadvocare
In my upcoming class, “Fueling Outdoor Adventurers,” I’ll be sharing some of the REAL food in my backpack that keeps me going throughout the busy day and on the trail. Not fancy over here. Today: just beef jerky (@epicbar ) and a tangelo.
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Is it me or are tangelos SO satisfying to peel? #itsthelittlethings ☺️
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Details and sign up at link 🔗 in bio. Tuesday, 1/23 6-7pm, $10 @ellwoodsrva for my local #rva friends.
In my upcoming class, “Fueling Outdoor Adventurers,” I’ll be sharing some of the REAL food in my backpack that keeps me going throughout the busy day and on the trail. Not fancy over here. Today: just beef jerky (@epicbar ) and a tangelo. . Is it me or are tangelos SO satisfying to peel? #itsthelittlethings  ☺️ . Details and sign up at link 🔗 in bio. Tuesday, 1/23 6-7pm, $10 @ellwoodsrva for my local #rva  friends.
I will be with two of my favorite local companies tonight! Meet me at @goldsgymmidlothian for food and cryotherapy demos! 5p-7p! #sponsoredathlete #rvafitness #rvafit #yoga #cycle #bodypump #hgx #cryotherapy #weightlifting #powerlifting #goldsgym #certifiedpersonaltrainer #winningatlife #overflowingsuccess #thetinajohnson
Don't sorry because at that moment when you wanna give up and you think I'm not watching....I'm right there 😜 pushing you right along to help you reach the finish line 🥇
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In a Sculpt Fit class, we pull from each other and we finish together 💪🏽💪🏽
#motivation #eachoneteachone #together
Don't sorry because at that moment when you wanna give up and you think I'm not watching....I'm right there 😜 pushing you right along to help you reach the finish line 🥇 . In a Sculpt Fit class, we pull from each other and we finish together 💪🏽💪🏽 #motivation  #eachoneteachone  #together 
**A hater’s plan of action is counterproductive...**
You have to remain positive and keep doing what you are doing. As you continue to move up a level, haters will start to poke their little heads and try to discredit what you are doing, they will try to steal your joy, attack your families, steal your business, imitate your moves, etc. 
You cannot get discouraged by any of those things, if anything you should walk boldly, laugh a little (because I’m sure some of it is entertaining), but overall use it as motivation, because one thing is for certain; a hater’s plan to destroy you is counterproductive for the hater. Your hater won’t grasp that concept but you will, if you keep pushing, stop feeding the distractions, and continue to do what you do best! Happy Tuesday loves! 💕
#100to0 #1stphorm #iam1stphorm #duespaid #on1eclothing
**A hater’s plan of action is counterproductive...** You have to remain positive and keep doing what you are doing. As you continue to move up a level, haters will start to poke their little heads and try to discredit what you are doing, they will try to steal your joy, attack your families, steal your business, imitate your moves, etc. You cannot get discouraged by any of those things, if anything you should walk boldly, laugh a little (because I’m sure some of it is entertaining), but overall use it as motivation, because one thing is for certain; a hater’s plan to destroy you is counterproductive for the hater. Your hater won’t grasp that concept but you will, if you keep pushing, stop feeding the distractions, and continue to do what you do best! Happy Tuesday loves! 💕 #100to0  #1stphorm  #iam1stphorm  #duespaid  #on1eclothing 
Summer bodies are made in the winter 💪🏽 Come get fit with Mims this Thursday! Let’s sweat it out 💦💦💪🏽💪🏽 FREE BootCamp workout!! Come Get Fit with Mims! Thursday @ 6:30PM ..... Get there a little early and get your BMI, body fat, and skeletal muscle read!  @ Ginter Park Presbyterian Church 3601 Seminary Road,  Richmond, VA #gutsandglutesbootcamp #fitnesswarrior #rvafit #RVAWarriors #fitgreeks #freeworkouts
Summer bodies are made in the winter 💪🏽 Come get fit with Mims this Thursday! Let’s sweat it out 💦💦💪🏽💪🏽 FREE BootCamp workout!! Come Get Fit with Mims! Thursday @ 6:30PM ..... Get there a little early and get your BMI, body fat, and skeletal muscle read! @ Ginter Park Presbyterian Church 3601 Seminary Road, Richmond, VA #gutsandglutesbootcamp  #fitnesswarrior  #rvafit  #RVAWarriors  #fitgreeks  #freeworkouts 
It’s only day 2 of the 80 day challenge and I am already so sore, but so obsessed this program and so excited to see my progress ☺️
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A tip if your also going through a lifestyle change/ beginning to work out..don’t put yourself down if you don’t see changes right away!! They will come, just give it time! Everyone’s  body was made and is built differently, so don’t compare yourself to others. If you continue to eat healthy and stick with your workouts, you will see a change and it will be amazing 😁
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#newyearbetterme #getfitliz #rvafit #obsession #80days #giveittime #stickwithit
It’s only day 2 of the 80 day challenge and I am already so sore, but so obsessed this program and so excited to see my progress ☺️ . A tip if your also going through a lifestyle change/ beginning to work out..don’t put yourself down if you don’t see changes right away!! They will come, just give it time! Everyone’s body was made and is built differently, so don’t compare yourself to others. If you continue to eat healthy and stick with your workouts, you will see a change and it will be amazing 😁 . #newyearbetterme  #getfitliz  #rvafit  #obsession  #80days  #giveittime  #stickwithit 
Toastin’ to Tuesday! 
This breakfast was made by @rvafitfoodie - serving you a yummy dish for any post work out! Check her out for daily eats! .
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#thisisyoga #yogatribe #yogavibes #yogabeyond #locallyowned #rva #rvayoga #rvalove #offthemat #rvafit #rvafitness #doyouyoga #igyogafamily #namaste #yogalife #yoga365 #yogafit #namasteyall #healthylife #supportlocal #yogashop #getyouromon #richmondva #locallove #loyaltolocal #homemade #rvafitfoodie #healthyfood #healthylifestyle
Toastin’ to Tuesday! This breakfast was made by @rvafitfoodie - serving you a yummy dish for any post work out! Check her out for daily eats! . . . . #thisisyoga  #yogatribe  #yogavibes  #yogabeyond  #locallyowned  #rva  #rvayoga  #rvalove  #offthemat  #rvafit  #rvafitness  #doyouyoga  #igyogafamily  #namaste  #yogalife  #yoga365  #yogafit  #namasteyall  #healthylife  #supportlocal  #yogashop  #getyouromon  #richmondva  #locallove  #loyaltolocal  #homemade  #rvafitfoodie  #healthyfood  #healthylifestyle 
Positive energy breeds positive experiences. When you are enthusiastic about what you do, you feel this positive energy. It's that simple. MONDAY WE BROUGHT THE ENERGY! 👊🏽
#fitnesswarriors #rvafit #freefitness #richmondva, #warriors #Cardio #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #GetStrong #GymLife #GymTime #NoPainNoGain #FitnessInstructor #Sweat #Weights #WeightTraining #Workout #moveitmonday #BodyShiftByTiff #MsTiffyNichole #Cardio #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #SaGymLife #GymTime#NoPainNoGain #fitnessinstructor #Sweat #Treadmill  #moveitmonday
Positive energy breeds positive experiences. When you are enthusiastic about what you do, you feel this positive energy. It's that simple. MONDAY WE BROUGHT THE ENERGY! 👊🏽 #fitnesswarriors  #rvafit  #freefitness  #richmondva , #warriors  #Cardio  #FitFam  #FitLife  #Fitness  #FitnessAddict  #GetOutside  #GetStrong  #GymLife  #GymTime  #NoPainNoGain  #FitnessInstructor  #Sweat  #Weights  #WeightTraining  #Workout  #moveitmonday  #BodyShiftByTiff  #MsTiffyNichole  #Cardio  #FitFam  #FitLife  #Fitness  #FitnessAddict  #GetOutside  #SaGymLife  #GymTime #NoPainNoGain  #fitnessinstructor  #Sweat  #Treadmill  #moveitmonday 
Winter is coming! ❄️ ❄️ ⛄️ ⛄️Yes it will snow and Yes we will still workout! See you tomorrow morning at the @vmfamuseum at #6am
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#weatherproof #np_rva #novemberproject #banger #nothingcanstopme #allthewayup #justshowup #sweatwithnp #rva #rvafit #freefitness #ohBABY #quadtatta #fabricofrva
Way to go Elizabeth!! She took her 100th class last night with Eliza. Welcome to the TW 1️⃣0️⃣0️⃣ Club!!
Way to go Elizabeth!! She took her 100th class last night with Eliza. Welcome to the TW 1️⃣0️⃣0️⃣ Club!!
Just your daily reminder that your success is completely in your hands! 🙌🏻 #HoltStrong #tuesday
Just your daily reminder that your success is completely in your hands! 🙌🏻 #HoltStrong  #tuesday 
Prefect breakfast - choose from our many smoothie bowls. And top them off with more goodness. ✨Soup Du Jour ✨Golden Coconut Lentils with a scoop of quinoa,  garnish with fresh cilantro & toasted coconut .
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#saadiasjuicebox #rvajuicebar #rvacoffeeshop #rvavegan #rvaraw #rvayoga #rvajuicebarandyogastudio #saadiasjuiceboxandbaresoulyoga #jacksonward #rva #rvafit #rvadine #rvaeats #rvaconventioncenter #2ndstreet
Day 2/80:
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Okay bands you are going to sit in this corner today until you apologize!! .
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It was booty day and man is my booty going to be hurting! These dang things may look innocent but they sure can cause some pain!!!
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But you know what they say “no pain no booty gains” 😂
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Have you stepped out of your comfort zone since the January 1???
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover
Day 2/80: . Okay bands you are going to sit in this corner today until you apologize!! . . It was booty day and man is my booty going to be hurting! These dang things may look innocent but they sure can cause some pain!!! . . But you know what they say “no pain no booty gains” 😂 . . Have you stepped out of your comfort zone since the January 1??? . . . . . . . . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover 
“Open your eyes, look within. Are you satisfied with the life you’re living?” ~Bob Marley
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Some people try so hard to live the life of others. Better to make a life of your own, than to continue chasing someone else’s shadows, as you will only continue to find yourself in darkness, never being able to step into the light. #beyourself 
Good night loves 💕
“Open your eyes, look within. Are you satisfied with the life you’re living?” ~Bob Marley ********************************** Some people try so hard to live the life of others. Better to make a life of your own, than to continue chasing someone else’s shadows, as you will only continue to find yourself in darkness, never being able to step into the light. #beyourself  Good night loves 💕
When you have been bulking for 28 years and want to get cut before summer rolls around you gotta start early 😂😂😂 trying all kinds of new stuff!!! #rvafit #getbigordietrying #summeriscomming #mealprep #doitforyou #smilebig #nomnomnom #getinmybelly #mensfitness #menshealth #womensfitness #womenshealth #healthyeats #supergreens #noodlelife #bigboystuff
Here were just a couple of today’s meals! It’s amazing how good real food can make you feel! When you are on the right path and are trying to lose weight, you actually need to eat food!! .
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Skimping on your meals is not going to help you let se weight! .
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AND “health food” doesn’t mean you eat like a rabbit and your food is bland and boring!! .
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I’m really loving being told when to eat what!! It’s nice to have a plan!
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#fitmom #boymom #fitmama #postpartum #momof3 #bodyafterbaby #fitjourney #healthcoach #athomeworkout #postpartumbody #workoutathome #workoutmotivation #sahm #wahm #csectionmama #rvafitness #rvafit #rvamom #boymum #mumofboys #firefighterwife #cleanfoodlover
Here were just a couple of today’s meals! It’s amazing how good real food can make you feel! When you are on the right path and are trying to lose weight, you actually need to eat food!! . . Skimping on your meals is not going to help you let se weight! . . AND “health food” doesn’t mean you eat like a rabbit and your food is bland and boring!! . . I’m really loving being told when to eat what!! It’s nice to have a plan! . . . , . . #fitmom  #boymom  #fitmama  #postpartum  #momof3  #bodyafterbaby  #fitjourney  #healthcoach  #athomeworkout  #postpartumbody  #workoutathome  #workoutmotivation  #sahm  #wahm  #csectionmama  #rvafitness  #rvafit  #rvamom  #boymum  #mumofboys  #firefighterwife  #cleanfoodlover 
When you end your #Monday with a killer workout 💪🏻 Goodnight @mckinleyrays 😴
When you end your #Monday  with a killer workout 💪🏻 Goodnight @mckinleyrays 😴
You gals + guys smashed tonights workout. Your energy was amazing. I just love #MoveItMonday! Two words ... WARRIOR STRONG 👊🏽
You gals + guys smashed tonights workout. Your energy was amazing. I just love #MoveItMonday ! Two words ... WARRIOR STRONG 👊🏽
The energy in the Academy tonight was off the chain!!! It's unreal how hard our members work!!! Come get some, we would love to have you apart of this insanely awesome family!! #academyoffitness #aofstrong #mechanicsville #rvafitfam #rvafitness #rvafit #groupfitness #groupclasses #personaltrainer #ptstudio #functionalfitness #fitnessstudio #hiittraining #cardioworkout #abs #strengthtraining #glutes #leanandmean #healthandfitness #getyomindright #bobbyjandryry #startedfromthebottom #battleropes
The energy in the Academy tonight was off the chain!!! It's unreal how hard our members work!!! Come get some, we would love to have you apart of this insanely awesome family!! #academyoffitness  #aofstrong  #mechanicsville  #rvafitfam  #rvafitness  #rvafit  #groupfitness  #groupclasses  #personaltrainer  #ptstudio  #functionalfitness  #fitnessstudio  #hiittraining  #cardioworkout  #abs  #strengthtraining  #glutes  #leanandmean  #healthandfitness  #getyomindright  #bobbyjandryry  #startedfromthebottom  #battleropes 
Appreciative! Thank you for allowing me to be apart of your fitness journey...LETS GET BETTER TOGETHER!#fairstartfitness #itsalifestyle #progress #hydrate #nutrition #runner #runrosrun #rvatrainer #rvafit #supportsmallbusiness #supportblackbusiness
Appreciative! Thank you for allowing me to be apart of your fitness journey...LETS GET BETTER TOGETHER!#fairstartfitness #itsalifestyle #progress #hydrate #nutrition #runner #runrosrun #rvatrainer #rvafit #supportsmallbusiness #supportblackbusiness
I realize I may be a little late with my #bestnine2017 but these 9 are a perfect collection of what drives me.
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From motivation, fitness, training nutrition and putting on a Breast Cancer fundraiser basketball game at my old old highschool...I'm grateful for the year that has passed and very much so looking forward to all that 2018 has to offer, in ALL aspects of my life.
#humble #grateful #keepgrinding
I realize I may be a little late with my #bestnine2017  but these 9 are a perfect collection of what drives me. . From motivation, fitness, training nutrition and putting on a Breast Cancer fundraiser basketball game at my old old highschool...I'm grateful for the year that has passed and very much so looking forward to all that 2018 has to offer, in ALL aspects of my life. #humble  #grateful  #keepgrinding 
Recommit to your practice in 2018. Today is the last day to sign up for our special January monthly unlimited auto-renewal membership. $110 per month with a 3+ minimum commitment. .
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#thisisyoga #yogatribe #yogavibes #yogabeyond #locallyowned #rva #rvayoga #rvalove #offthemat #rvafit #rvafitness #doyouyoga #igyogafamily #namaste #yogalife #yoga365 #yogafit #namasteyall #healthylife #supportlocal #yogashop #getyouromon #richmondva
On this MLK holiday, let this remind you to keep fighting for equality for all ppl, no matter race, sex, gender, physical and mental disabilities.
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We're in this this together! 🥊
#mlk #heavybag #rounds
On this MLK holiday, let this remind you to keep fighting for equality for all ppl, no matter race, sex, gender, physical and mental disabilities. . We're in this this together! 🥊 #mlk  #heavybag  #rounds 
Hey ladies!! Did you get engaged over the holidays? How many of you made it out to the bridal show this weekend? If you're looking for a totally kickass grooms gift email me and let's talk about designing a bridal boudoir session that you'll both love. .
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#rva #richmondva #rvafit #rvafitwomen #rvabeauty #rvastylist #rvawomen #shoplocalrva #shoprva #rvaphotographer #rvaphotography #rvafashion #rvafitfam #richmondmom #rvamom #richmondphoto #richmondgrid #richmondphotographer #richmondphotographystudio #richmondboudoir #virginiaboudoir #rvalife #rvaphotogpraphy #rvabride #rvaengaged #richmondwedding #bridalboudoir
Hey ladies!! Did you get engaged over the holidays? How many of you made it out to the bridal show this weekend? If you're looking for a totally kickass grooms gift email me and let's talk about designing a bridal boudoir session that you'll both love. . . . . #rva  #richmondva  #rvafit  #rvafitwomen  #rvabeauty  #rvastylist  #rvawomen  #shoplocalrva  #shoprva  #rvaphotographer  #rvaphotography  #rvafashion  #rvafitfam  #richmondmom  #rvamom  #richmondphoto  #richmondgrid  #richmondphotographer  #richmondphotographystudio  #richmondboudoir  #virginiaboudoir  #rvalife  #rvaphotogpraphy  #rvabride  #rvaengaged  #richmondwedding  #bridalboudoir 
Last 3 reps caught on video... Total of 15 in 60 seconds... Not bad for first time with a car Deadlift but I gassed within 30 seconds.

Needs work

#deadlift #strongman #competition #training #noexcuses #nostrugglenoprogress #strengthandconditioning #resultsmatter #personaltrainer #rva #rvafit #rvafitness #personaltrainingrichmond #unleashthemayhem #raw #nobelt #nostraps
We love helping @the_tinajohnson with all her cryotherapy needs!! If you haven't tried our facials yet book online or give us a call 804-349-0984.

#Repost from @the_tinajohnson ... According @invigoratecryo: A cryotherapy facial is simple a ten-minute local cryotherapy session focusing on the face and scalp. Our clients describe the experience as both relaxing and Invigorating.  Mostly used for cosmetic benefits, the facial also feels amazing on a headache. A facial targets inflammation and puffiness and stimulates blood flow to the face. The cold air temporarily leaves your skin looking and feeling tightened and your eyes feel like you just took a nap. 
#facemodel #fitnessmodel #cryotherapy #cryo #coldtherapy #fitnesslifestyle #luxurylife #cryofacial #freezing #facial #fitness #invigorate #holistic #alternativemedicine #invigoratecryo #rva #certifiedpersonaltrainer #thetinajohnson
We love helping @the_tinajohnson with all her cryotherapy needs!! If you haven't tried our facials yet book online or give us a call 804-349-0984. #Repost  from @the_tinajohnson ... According @invigoratecryo: A cryotherapy facial is simple a ten-minute local cryotherapy session focusing on the face and scalp. Our clients describe the experience as both relaxing and Invigorating. Mostly used for cosmetic benefits, the facial also feels amazing on a headache. A facial targets inflammation and puffiness and stimulates blood flow to the face. The cold air temporarily leaves your skin looking and feeling tightened and your eyes feel like you just took a nap. #facemodel  #fitnessmodel  #cryotherapy  #cryo  #coldtherapy  #fitnesslifestyle  #luxurylife  #cryofacial  #freezing  #facial  #fitness  #invigorate  #holistic  #alternativemedicine  #invigoratecryo  #rva  #certifiedpersonaltrainer  #thetinajohnson 
Happy Monday! This week marks the first week of several exciting changes that will be happening at FLOW to enhance YOUR experience.  We will be closed for all mid-day and evening classes on Tuesday and Wednesday of this week. We will still hold our morning classes on both Tuesday and Wednesday! .
Say goodbye to the old curtains as we are having a wall constructed with a sliding barn door!
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More exciting news to come! Stay tuned and stay on the lookout for our monthly newsletter via email...coming soon with more juicy announcements. Thank you for understanding!
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#goinguponatuesday #wall #barndoor #findyourflow #getstrong #beinspired #cycle #indoorcycling #community #sweat #rva #rvafit #sweatatflow #cycleharder #cyclesmarter #fusionclasses #notyouraveragecyclestudio
Happy Monday! This week marks the first week of several exciting changes that will be happening at FLOW to enhance YOUR experience. We will be closed for all mid-day and evening classes on Tuesday and Wednesday of this week. We will still hold our morning classes on both Tuesday and Wednesday! . Say goodbye to the old curtains as we are having a wall constructed with a sliding barn door! . More exciting news to come! Stay tuned and stay on the lookout for our monthly newsletter via email...coming soon with more juicy announcements. Thank you for understanding! . . . #goinguponatuesday  #wall  #barndoor  #findyourflow  #getstrong  #beinspired  #cycle  #indoorcycling  #community  #sweat  #rva  #rvafit  #sweatatflow  #cycleharder  #cyclesmarter  #fusionclasses  #notyouraveragecyclestudio 
And just like that day 1/80 is done. Months of prep and counting down. I cannot imagine doing this without ALO first but there is a modifier and you can modify her. For first time ever I did the side plank knee pull, no mods and with a green loop! My shoulders definitely called 🍍 (safe word) a few times ha! .
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#ALO #alittleobsessed #vegansworkout #singlemomstrong #singlemomsrock #hardworkpaysoff #preparetobeobsessed #beachbody #bod #veganswholift #veganswhoworkout #veganweightloss #fitmom #weightloss #musclebuilding #girlswholift #fitness #80dayobsession #80do #rvafit #countdowncontest
And just like that day 1/80 is done. Months of prep and counting down. I cannot imagine doing this without ALO first but there is a modifier and you can modify her. For first time ever I did the side plank knee pull, no mods and with a green loop! My shoulders definitely called 🍍 (safe word) a few times ha! . . #ALO  #alittleobsessed  #vegansworkout  #singlemomstrong  #singlemomsrock  #hardworkpaysoff  #preparetobeobsessed  #beachbody  #bod  #veganswholift  #veganswhoworkout  #veganweightloss  #fitmom  #weightloss  #musclebuilding  #girlswholift  #fitness  #80dayobsession  #80do  #rvafit  #countdowncontest 
This is hands down the BEST #avocadotoast i've ever made at home.
What you'll need:
(try to get organic)
-1 lemon
-1 avocado
-micro greens (see pic in insta story)
-celtic sea salt
- extra virgin olive oil
- #ezekielbread -arugula (optional)
Prepare:
-juice half of a lemon
-toast bread
-set aside a little lemon zest
Create:
Dressing for the greens
1. 1 tsp lemon zest
2. 1 tbsp lemon juice
3. 1/2 tsp (or less) of celtic sea salt
4. 2 tbsp evoo
5. toss arugula + micro greens in this dressing + set aside.
Avocado Mix
1. mash 1 avocado
2. add 1 tsp lemon zest
3. add 1 tbsp lemon juice
4. add 1/2 tsp (or less) celtic sea salt
5. add 2 tsp evoo
Place this mixture on toast with mixed greens on top + enjoy! #estellearchereats
This is hands down the BEST #avocadotoast  i've ever made at home. What you'll need: (try to get organic) -1 lemon -1 avocado -micro greens (see pic in insta story) -celtic sea salt - extra virgin olive oil - #ezekielbread  -arugula (optional) Prepare: -juice half of a lemon -toast bread -set aside a little lemon zest Create: Dressing for the greens 1. 1 tsp lemon zest 2. 1 tbsp lemon juice 3. 1/2 tsp (or less) of celtic sea salt 4. 2 tbsp evoo 5. toss arugula + micro greens in this dressing + set aside. Avocado Mix 1. mash 1 avocado 2. add 1 tsp lemon zest 3. add 1 tbsp lemon juice 4. add 1/2 tsp (or less) celtic sea salt 5. add 2 tsp evoo Place this mixture on toast with mixed greens on top + enjoy! #estellearchereats 
Some father and son workout action 🔥..Makes me happy teaching em early...lead by example...goals 💪🏾🔥
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#Fitfather #Motivated #circuittraining #pushups #likefatherlikeson #cardio #Fitnessgoals #Gainz #athomeworkout #abworkout #justdoit #fitness #fitfamily #livefit #goldsgym #rvafit #fitfam #losingweight #trusttheprocess #blackfathers #Makeithappen #getyours #gymtime #NoExcuses  #coretraining #fitdad #stayactive #workoutvideo #leadbyexample
Some father and son workout action 🔥..Makes me happy teaching em early...lead by example...goals 💪🏾🔥 ▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄▄ #Fitfather  #Motivated  #circuittraining  #pushups  #likefatherlikeson  #cardio  #Fitnessgoals  #Gainz  #athomeworkout  #abworkout  #justdoit  #fitness  #fitfamily  #livefit  #goldsgym  #rvafit  #fitfam  #losingweight  #trusttheprocess  #blackfathers  #Makeithappen  #getyours  #gymtime  #NoExcuses  #coretraining  #fitdad  #stayactive  #workoutvideo  #leadbyexample 
Let’s get this day started properly...your body thanks you! #fairstartfitness #itsalifestyle #progress #healthiswealth #strength #weightlossmotivation #rva #rvafit #rvafitness #rvatrainer
Let’s get this day started properly...your body thanks you! #fairstartfitness #itsalifestyle #progress #healthiswealth #strength #weightlossmotivation #rva #rvafit #rvafitness #rvatrainer
We have the best fitness family out there!! Come join us and start your health and fitness journey with us today!! No class is the same..each workout is different..trainers are high level experienced..atmosphere is off the chain...but most of ALL it's ONLY $40 a month!!! #academyoffitness #aofstrong #mechanicsville #rvafitfam #rvafitness #rvafit #groupfitness #groupclasses #personaltrainer #ptstudio #functionalfitness #fitnessstudio #hiittraining #cardioworkout #abs #strengthtraining #glutes #leanandmean #healthandfitness #getyomindright #bobbyjandryry #startedfromthebottom #bootcamp
We have the best fitness family out there!! Come join us and start your health and fitness journey with us today!! No class is the same..each workout is different..trainers are high level experienced..atmosphere is off the chain...but most of ALL it's ONLY $40 a month!!! #academyoffitness  #aofstrong  #mechanicsville  #rvafitfam  #rvafitness  #rvafit  #groupfitness  #groupclasses  #personaltrainer  #ptstudio  #functionalfitness  #fitnessstudio  #hiittraining  #cardioworkout  #abs  #strengthtraining  #glutes  #leanandmean  #healthandfitness  #getyomindright  #bobbyjandryry  #startedfromthebottom  #bootcamp 
335x0/335x2/345x1 with bands
Thank you @nikoleondis for providing snacks and cues and hypes and not letting me call it too soon. You da best #HonoraryBHB
335x0/335x2/345x1 with bands Thank you @nikoleondis for providing snacks and cues and hypes and not letting me call it too soon. You da best #HonoraryBHB 
Today at 6:30pm Abs | Arm | Cardio HiiT Box ... Lets go Monday warriors! Bring a friend, water, and a mat (optional). Hit me up for info. Don’t miss out!
Today at 6:30pm Abs | Arm | Cardio HiiT Box ... Lets go Monday warriors! Bring a friend, water, and a mat (optional). Hit me up for info. Don’t miss out!