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It honestly took a lot out of me today to get myself to the gym today, I wanted to do everything else but get ready for the gym. I honestly said fuck it and went to my room changed into my gym clothes and drove my ass to the gym because I was not gonna miss another leg day LOL . I honestly think the weather is to blame for this sometimes. As the cold weather starts, I find myself wanting to stay home and snuggle up under the blankets on the couch with my dogs lol and honestly that isn’t a bad thing !!! I definitely try to not make it a habit but once in awhile it’s okay to take a rest day !!!! And don’t beat yourself up if you miss a gym sesh, tomorrow is a new day and you can kick it’s ass and have a sick workout 💀💓

It honestly took a lot out of me today to get myself to the gym today, I wanted to do everything else but get ready for the gym. I honestly said fuck it and went to my room changed into my gym clothes and drove my ass to the gym because I was not gonna miss another leg day LOL . I honestly think the weather is to blame for this sometimes. As the cold weather starts, I find myself wanting to stay home and snuggle up under the blankets on the couch with my dogs lol and honestly that isn’t a bad thing !!! I definitely try to not make it a habit but once in awhile it’s okay to take a rest day !!!! And don’t beat yourself up if you miss a gym sesh, tomorrow is a new day and you can kick it’s ass and have a sick workout 💀💓

Just because it’s getting Into the winter season don’t go making excuses for missing the gym .... (current situ👀)
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We are definitely victims of using the excuses of “its too cold to go to the gym”❄️ and YES this is a stupid excuses 🙅‍♀️all we want to do is curl up on the sofa in front of the fire🔥
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How to stay MOTIVATED & get your ass to the gym over the next few months👊
➡️Bring a gym buddy with you! This is definitely our number one motivation!👯‍♀️
➡️ choose a good time to go to the gym- we find the morning is the best time to go and start the day off right ➡️ Have your workout planned before hand so you don’t waste any time and you know what your doing 💪
➡️whack on some tunes to get you in the mood 🎶
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @v3apparel launch coming 25th Nov, keep a look out

Just because it’s getting Into the winter season don’t go making excuses for missing the gym .... (current situ👀)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are definitely victims of using the excuses of “its too cold to go to the gym”❄️ and YES this is a stupid excuses 🙅‍♀️all we want to do is curl up on the sofa in front of the fire🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How to stay MOTIVATED & get your ass to the gym over the next few months👊
➡️Bring a gym buddy with you! This is definitely our number one motivation!👯‍♀️
➡️ choose a good time to go to the gym- we find the morning is the best time to go and start the day off right ➡️ Have your workout planned before hand so you don’t waste any time and you know what your doing 💪
➡️whack on some tunes to get you in the mood 🎶
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @v3apparel launch coming 25th Nov, keep a look out

My current mood is the lady on the right of this pic on the foam roller. Leg day demolished me today, I feel accomplished but also like i won’t be able to move tomorrow lmao 💀 hope you guys killed your workout today 💓

My current mood is the lady on the right of this pic on the foam roller. Leg day demolished me today, I feel accomplished but also like i won’t be able to move tomorrow lmao 💀 hope you guys killed your workout today 💓

kindness is loaning someone your strength instead of reminding them of their weakness 🖤

kindness is loaning someone your strength instead of reminding them of their weakness 🖤

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happiest in gym clothes 🐺⁣
⁣
have you tried any of the workouts I post? If so, tag me!! I can’t wait to see you all killing it in the gym👊🏼 plus, I’ll reshare on my story hehe⁣
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anywho, have a lovely day! xoxo ⁣
⁣
📸 @amarino14


happiest in gym clothes 🐺⁣

have you tried any of the workouts I post? If so, tag me!! I can’t wait to see you all killing it in the gym👊🏼 plus, I’ll reshare on my story hehe⁣

anywho, have a lovely day! xoxo ⁣

📸 @amarino14

Wer von euch war heute auch schon fleißig? Und wenn ja, was habt ihr trainiert? 
Schreibt es doch mal in die Kommentare.😊
Bei mir war heute Brust und Schulter dran💪🏻 lief richtig gut.
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#me #fitguy #fitnessaddict #veins #muscles #getstrong #nopainnogain #gymlife #musclegay #gaygym #fitgayboy #fitfamgermany

Wer von euch war heute auch schon fleißig? Und wenn ja, was habt ihr trainiert?
Schreibt es doch mal in die Kommentare.😊
Bei mir war heute Brust und Schulter dran💪🏻 lief richtig gut.
.
.
.
#me #fitguy #fitnessaddict #veins #muscles #getstrong #nopainnogain #gymlife #musclegay #gaygym #fitgayboy #fitfamgermany

Hi friends!! Liv here 👋🏼
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Thought I would pop in and say hi, hello and welcome to those of you who are new here.
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First off, thank you for being here. I appreciate you and this community so much more than you know. 💗
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Keep on reading if you want to learn a bit more about me! 👇🏼
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🤰🏻 I am currently #32weekspregnant and over the moon excited to meet the little man in January! 💙 Being pregnant has been such an incredible experience, although it has been tough at times, it is such a miracle and we are so blessed.
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💫 I am on a mission to help A L L babes feel comfortable and confident in their own skin. I am so grateful for all of my past and current clients who have allowed me to show them that they can create a healthy lifestyle, upgrade their mindset and feel confident when they look in the mirror. I seriously LOVE YOU ALL.
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🚫 Negative people are big NO. I find negativity sucks the life out of me and really impacts how I am feeling. Don’t get me wrong, I know life isn’t rainbows and butterflies, and I too have my days. 👹 ask Chris LOL. I just find people who are consistently negative to be draining. My favourite kind of people are high vibe, positive, and ambitious humans!
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📺 I never watch TV! I can’t tell you the last time I turned on the TV in our house. Chris and I will watch the odd documentary or movie on Netflix here and there, but the only time you’ll catch me watching TV is when Chris is watching sports and I’m sitting next to him working on my laptop. 🤓
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☕️ I love coffee. Like a lot of coffee. Sticking to 1-2 cups per day during this pregnancy has been difficult to say the least. How many cups of java do you usually have per day?!
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Let me know below a fun fact about you or if we have anything in common!! 💫🥰💗

Hi friends!! Liv here 👋🏼

Thought I would pop in and say hi, hello and welcome to those of you who are new here.

First off, thank you for being here. I appreciate you and this community so much more than you know. 💗

Keep on reading if you want to learn a bit more about me! 👇🏼

🤰🏻 I am currently #32weekspregnant and over the moon excited to meet the little man in January! 💙 Being pregnant has been such an incredible experience, although it has been tough at times, it is such a miracle and we are so blessed.

💫 I am on a mission to help A L L babes feel comfortable and confident in their own skin. I am so grateful for all of my past and current clients who have allowed me to show them that they can create a healthy lifestyle, upgrade their mindset and feel confident when they look in the mirror. I seriously LOVE YOU ALL.

🚫 Negative people are big NO. I find negativity sucks the life out of me and really impacts how I am feeling. Don’t get me wrong, I know life isn’t rainbows and butterflies, and I too have my days. 👹 ask Chris LOL. I just find people who are consistently negative to be draining. My favourite kind of people are high vibe, positive, and ambitious humans!

📺 I never watch TV! I can’t tell you the last time I turned on the TV in our house. Chris and I will watch the odd documentary or movie on Netflix here and there, but the only time you’ll catch me watching TV is when Chris is watching sports and I’m sitting next to him working on my laptop. 🤓

☕️ I love coffee. Like a lot of coffee. Sticking to 1-2 cups per day during this pregnancy has been difficult to say the least. How many cups of java do you usually have per day?!

Let me know below a fun fact about you or if we have anything in common!! 💫🥰💗

If you want a vegan burger bigger than your head @huns_vegan is the one🤪🌱. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Crispy fried chickhun fillet with garlic mayo, sweet caramelised red onion, smoked bac’hun, cheddar style cheese, peppery rocket and sweet pickles on a soft brioche bun🤤
Also featuring loaded fries with chickhun bites, bachun, cheese style sauce & bbq 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok I’m hungry again now 😛😅

If you want a vegan burger bigger than your head @huns_vegan is the one🤪🌱. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Crispy fried chickhun fillet with garlic mayo, sweet caramelised red onion, smoked bac’hun, cheddar style cheese, peppery rocket and sweet pickles on a soft brioche bun🤤
Also featuring loaded fries with chickhun bites, bachun, cheese style sauce & bbq 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok I’m hungry again now 😛😅

Most Recent

Presentation of excellent high-quality German 🇩🇪fitness luxury clothing @teamchange_official
Code for - 10 %
Is Petar🛍️😎
Motivation video before painting 🙂 🙋‍♂️ 💪 👨‍🎨 😎#models#muscle #gym #gymmotivation #nopainnogain #fitnessstudio #nevergiveup #workout #training #strong #lifestyle #health #fitnessfreaks #getfit #bodybuilding #trainhard #noexcuses #gymlife  #fit #fitness #getstrong #naturalbodybuilding #squats #fitfam #bodygoals #chest #arms #instafitnesst#xmen#art

Presentation of excellent high-quality German 🇩🇪fitness luxury clothing @teamchange_official
Code for - 10 %
Is Petar🛍️😎
Motivation video before painting 🙂 🙋‍♂️ 💪 👨‍🎨 😎 #models #muscle #gym #gymmotivation #nopainnogain #fitnessstudio #nevergiveup #workout #training #strong #lifestyle #health #fitnessfreaks #getfit #bodybuilding #trainhard #noexcuses #gymlife #fit #fitness #getstrong #naturalbodybuilding #squats #fitfam #bodygoals #chest #arms #instafitnesst #xmen #art

Oh my quad becky look at her squat 🏋🏾‍♀️

Oh my quad becky look at her squat 🏋🏾‍♀️

Pic on the left: today my baby is 16 months. Pic on the right: she was 8 months, me with my dad in Hawaii. It’s been slow and steady process but at least I’m getting there!! #Hawaii #Arizona #transformation #transformationtuesday even tho it’s Saturday 😂 #getfit #getoutdoors #getaway #getstrong #strongwoman #strongmom #healthy #healthylife #fitness #workoutmotivation #workout #fitnessmotivation #motivation #dedication #dedicated #weightloss

Pic on the left: today my baby is 16 months. Pic on the right: she was 8 months, me with my dad in Hawaii. It’s been slow and steady process but at least I’m getting there!! #Hawaii #Arizona #transformation #transformationtuesday even tho it’s Saturday 😂 #getfit #getoutdoors #getaway #getstrong #strongwoman #strongmom #healthy #healthylife #fitness #workoutmotivation #workout #fitnessmotivation #motivation #dedication #dedicated #weightloss

Diet coke chicken from @pinchofnom This was bloody delicious & just what I needed after Body Pump 💪🏻 #pinchofnom #dietcokechicken

Diet coke chicken from @pinchofnom This was bloody delicious & just what I needed after Body Pump 💪🏻 #pinchofnom #dietcokechicken

TRX side plank and single leg bridge flows! Taking these pilates exercises to the TRX bands adds an extra core and glute stability challenge. Always reminding myself and my class the importance of drawing the belly button in to the spine!

#pilates #matpilates #reformerpilates #trxworkout #stability #mobility #gymmotivation #stabilizer #strengthtraining #coreexercises #bootyworkout #friday #boulder #getstrong #getstretchy #getstarted #plankchallenge #bridgechallenge #pilatesbody #pilateslovers #pilatesteacher #pilatesfun #pilatesforeverybody

TRX side plank and single leg bridge flows! Taking these pilates exercises to the TRX bands adds an extra core and glute stability challenge. Always reminding myself and my class the importance of drawing the belly button in to the spine!

#pilates #matpilates #reformerpilates #trxworkout #stability #mobility #gymmotivation #stabilizer #strengthtraining #coreexercises #bootyworkout #friday #boulder #getstrong #getstretchy #getstarted #plankchallenge #bridgechallenge #pilatesbody #pilateslovers #pilatesteacher #pilatesfun #pilatesforeverybody

Another One! - DJ Khaled

Another One! - DJ Khaled

Posing Practice with the 1 and only BEST POSING COACH ✨Andre Scott @posingperfection503 ——————————————————-FOLLOW ME on my FITNESS JOURNEY! GREAT WORKOUT VIDEOS and motivation 💪🏽#motivationalquotes 
#FitFam
#FitLife
#Fitness
#FitnessAddict
#GetStrong
#GirlsWhoLift
#GymLife
#GymTime
#NoPainNoGain
#PersonalTrainer
#Bossbabe
#Weights
#WeightTraining
#Workout#weightlosstransformation #healthyfood #workoutvideos #hotchicks #bodybuilder #bodybuilding
#legday #train #model #exercise #figure#glute#squats#saturday #posing

Posing Practice with the 1 and only BEST POSING COACH ✨Andre Scott @posingperfection503 ——————————————————-FOLLOW ME on my FITNESS JOURNEY! GREAT WORKOUT VIDEOS and motivation 💪🏽 #motivationalquotes
#FitFam
#FitLife
#Fitness
#FitnessAddict
#GetStrong
#GirlsWhoLift
#GymLife
#GymTime
#NoPainNoGain
#PersonalTrainer
#Bossbabe
#Weights
#WeightTraining
#Workout #weightlosstransformation #healthyfood #workoutvideos #hotchicks #bodybuilder #bodybuilding
#legday #train #model #exercise #figure #glute #squats #saturday #posing

Heute Vormittag wurde auch trainiert wieder, Ganzkörper zum Wochenausklang 😙 wünsch euch ein tollen Start ins Wochenende und bleibt anständig..😎😘😄
#gym #fit #fitness #fitnation #gymflow #instafit #trainhard #mensphysique #mensfitness #fitinspiration #fitfamgermany #photooftheday #picoftheday #germany #likes #instagood #fitspo #getstrong #fitnessgermany #fitlife #bizepsrunterkullern #sports

Heute Vormittag wurde auch trainiert wieder, Ganzkörper zum Wochenausklang 😙 wünsch euch ein tollen Start ins Wochenende und bleibt anständig..😎😘😄
#gym #fit #fitness #fitnation #gymflow #instafit #trainhard #mensphysique #mensfitness #fitinspiration #fitfamgermany #photooftheday #picoftheday #germany #likes #instagood #fitspo #getstrong #fitnessgermany #fitlife #bizepsrunterkullern #sports

Indoor Season is right around the corner. Check out our full line of Indoor Competition Legal Hard Shell Indoor Shots. Starting at 3k all the way up to 18lbs. 
Follow LINK in BIO, use Code VSCARD to get 10% off at checkout.

#vsathletics #athletics #olympics #usatrackandfield #trackandfield #trackcoach #tracknation #shotput #discus #throws #thrower #hammerthrow #weightthrow #highlandgames #throwscoach #decathlon #heptathlon #throwfar #getstrong #throwsnation #crossfit #WOD #training #ncaatrack #indoortrack

Indoor Season is right around the corner. Check out our full line of Indoor Competition Legal Hard Shell Indoor Shots. Starting at 3k all the way up to 18lbs.
Follow LINK in BIO, use Code VSCARD to get 10% off at checkout.

#vsathletics #athletics #olympics #usatrackandfield #trackandfield #trackcoach #tracknation #shotput #discus #throws #thrower #hammerthrow #weightthrow #highlandgames #throwscoach #decathlon #heptathlon #throwfar #getstrong #throwsnation #crossfit #WOD #training #ncaatrack #indoortrack

Yesterday’s Chest & Triceps Day. Started a routine focusing on just two body parts in each workout. This will allow me to ensure I can keep Intensity up in each muscle group. In my push/pull/leg routine I found my self not being able to maintain intensity high in all the muscle groups equally.

Yesterday’s Chest & Triceps Day. Started a routine focusing on just two body parts in each workout. This will allow me to ensure I can keep Intensity up in each muscle group. In my push/pull/leg routine I found my self not being able to maintain intensity high in all the muscle groups equally.

Planking our way through November. We call it PLANKSGIVING. A great way to keep your body moving, and generating heat, even if it is for a few seconds. Some is better than none! Pets always make a photo more fun! #planksgiving #feelinggreattoday #pets #rottweiler #westie #infernoplanksgiving #getstrong #30daychallenge #mysupportsystem #getoutside #dogs #gratitude #determination  #moveyourbody #camo

Planking our way through November. We call it PLANKSGIVING. A great way to keep your body moving, and generating heat, even if it is for a few seconds. Some is better than none! Pets always make a photo more fun! #planksgiving #feelinggreattoday #pets #rottweiler #westie #infernoplanksgiving #getstrong #30daychallenge #mysupportsystem #getoutside #dogs #gratitude #determination #moveyourbody #camo

💮Happy Weekend💮
.....komme gerade vom Training, 13 Sätze #benchpress 😥..(wovon ich mindestens 4 bei der 3ten Whd nicht mehr hoch bekommen habe😂)...was soll man dazu sagen...ich muss lernen zu akzeptieren das ich nicht immer Fortschritte machen kann und auch mal wenn man nen schlechten Tag hat nen Gang runter schalten und einfach das Gewicht draufpacken mit dem man die vorgesehene wiedeholungszahl schafft, egal ob das nun so viel wie beim letzten mal  oder sogar weniger ist🤷‍♀️. ===========================
#happyweekend #cat #portrait #katze #katzeimarm #training
#zuviel #trainhard #fortschritte #stärkerwerden #getstrong #getfit #krafttraining #bankdrücken #bench #hardcore  #powerlifting #fitness #lifting #weightlifting #kdk #strong #power #fitfam #fitgirl #girlwithcat #sweet #catlover #abend

💮Happy Weekend💮
.....komme gerade vom Training, 13 Sätze #benchpress 😥..(wovon ich mindestens 4 bei der 3ten Whd nicht mehr hoch bekommen habe😂)...was soll man dazu sagen...ich muss lernen zu akzeptieren das ich nicht immer Fortschritte machen kann und auch mal wenn man nen schlechten Tag hat nen Gang runter schalten und einfach das Gewicht draufpacken mit dem man die vorgesehene wiedeholungszahl schafft, egal ob das nun so viel wie beim letzten mal oder sogar weniger ist🤷‍♀️. ===========================
#happyweekend #cat #portrait #katze #katzeimarm #training
#zuviel #trainhard #fortschritte #stärkerwerden #getstrong #getfit #krafttraining #bankdrücken #bench #hardcore #powerlifting #fitness #lifting #weightlifting #kdk #strong #power #fitfam #fitgirl #girlwithcat #sweet #catlover #abend

let's get functional! 
Today is about using your whole body with the Dumbbell Thruster .
This exercise is going to hit your quads, glutes, hamstrings, shoulders, triceps and of course core.
To begin, you're going to get into a squat position- as deep as you can go comfortably, and you're going to hold your hands at shoulder height. You can do this with or without weights. If you feel unstable in the squat position - forgo the weights for now. 
Next, from that squat position you're going to drive up to a standing position and as you move your body upward, your also going to press the weights or your hands above your head. 
Lower the weights or hands back to shoulder height and get back into squat position.
Repeat 3 sets of 10-12. your heart will be pumping in no time.
Why is this functional? It's working on the mobility of your lower extremity joints, getting your body to coordinate to complete this in one movement and working on the stability of your core. All important things that should be added to every day activities. 
Have fun with this and go slow! ---
#getfunctional #functionalexercises #getmoving #getstrong #getmoving #getfit #fitness #gymlife #fitnessmotivation #kinesiology #massagetherapy #ottawa #wholetherapy

let's get functional!
Today is about using your whole body with the Dumbbell Thruster .
This exercise is going to hit your quads, glutes, hamstrings, shoulders, triceps and of course core.
To begin, you're going to get into a squat position- as deep as you can go comfortably, and you're going to hold your hands at shoulder height. You can do this with or without weights. If you feel unstable in the squat position - forgo the weights for now.
Next, from that squat position you're going to drive up to a standing position and as you move your body upward, your also going to press the weights or your hands above your head.
Lower the weights or hands back to shoulder height and get back into squat position.
Repeat 3 sets of 10-12. your heart will be pumping in no time.
Why is this functional? It's working on the mobility of your lower extremity joints, getting your body to coordinate to complete this in one movement and working on the stability of your core. All important things that should be added to every day activities.
Have fun with this and go slow! ---
#getfunctional #functionalexercises #getmoving #getstrong #getmoving #getfit #fitness #gymlife #fitnessmotivation #kinesiology #massagetherapy #ottawa #wholetherapy

Today I did two things I never do.  I watched a movie durning nap time. I cried while watching the movie, you guys I NEVER CRY. But this movie was so relatable, I know what she felt I know what she went through. I needed to see this today I have so much worry about the race this Sunday this eased my mind. It’s on prime if you have it please give it a watch. 
Fitness is so much more to some of us than people could ever begin to realize, when I say it saved me I mean so much more than just my health. 💕💕
#uglycry #allthefeels #runnersofinstagram #brittanyrunsamarathon #relatable #fitness #fitnesssavedmylife #getstrong #route66marathon #healthy #igrunners #happy #proud #happytears #thestruggleisreal #flashbackfriday #fattofit #weightlossjourney #run #iamarunner #halfmarathon #wow #brooksrunning

Today I did two things I never do. I watched a movie durning nap time. I cried while watching the movie, you guys I NEVER CRY. But this movie was so relatable, I know what she felt I know what she went through. I needed to see this today I have so much worry about the race this Sunday this eased my mind. It’s on prime if you have it please give it a watch.
Fitness is so much more to some of us than people could ever begin to realize, when I say it saved me I mean so much more than just my health. 💕💕
#uglycry #allthefeels #runnersofinstagram #brittanyrunsamarathon #relatable #fitness #fitnesssavedmylife #getstrong #route66marathon #healthy #igrunners #happy #proud #happytears #thestruggleisreal #flashbackfriday #fattofit #weightlossjourney #run #iamarunner #halfmarathon #wow #brooksrunning

Why you’re not losing weight on a deficit! . 👆🏼👆🏼 If I had a penny each time this message slide in to my DM’s — lemme tell you I’d have at least a couple of hundred pennies

There are a few reasons why your 1200 calorie a day diet isn’t working and the rise of the evidence based coach has a lot of people who don’t understand metabolic adaptation screaming “it’s because of metabolic adaptation”! ...... and maybe it is 🤷🏻‍♀️. Some people have genuine reason to seek help from chronic dieting. If that is you - this post is not relevant to you.

But I’m going to go out on a whim here and say that for most of you — it’s a matter of misreporting ✋🏻 HOLD UP .. this post isn’t to berate you for being ‘non compliant’ or to call you a liar more than it is to say than you are unknowingly underestimating the amount that you eat. 
I’ve been there girl ... in the constant spiral of restricting Monday-Friday and then being a little more ‘lax’ on the weekend

This isn’t my opinion either, research supports this statement and a study found that women especially tend to underestimate their calorie intake and overestimate their calorie output — some as high as 800 calories as day.

Yes!

800 CALORIES PER DAY 😱

Common causes of underestimating calorie intake: ✨ Restricting calories Monday to Friday and then going YOLO on Saturday and Sunday. If you think that two days worth of YOLO can’t undo five days of hard work — you’re underestimating your ability to eat girl.
✨ Not accounting for cooking oils or licks of spoons here and bites of food there
✨Guestimating your portion size and not weighing your food. A lot of people don’t know what one serving of food looks like 🤷🏻‍♀️ What to do about it;

If you are absolutely certain that you are eating 1200 calories a day and you’re not losing weight I challenge you to the following: 📅 Give me one week of your time. Use that week to meticulously weigh EVERYTHING you eat and drink. And I mean EVERYTHING. Commit to being honest with yourself across a seven day period and if you are 100% eating 1200 Calories per day across a seven day period. — I want you to personally send me a DM and we will chat more

I’m here to help 💖

Why you’re not losing weight on a deficit! . 👆🏼👆🏼 If I had a penny each time this message slide in to my DM’s — lemme tell you I’d have at least a couple of hundred pennies

There are a few reasons why your 1200 calorie a day diet isn’t working and the rise of the evidence based coach has a lot of people who don’t understand metabolic adaptation screaming “it’s because of metabolic adaptation”! ...... and maybe it is 🤷🏻‍♀️. Some people have genuine reason to seek help from chronic dieting. If that is you - this post is not relevant to you.

But I’m going to go out on a whim here and say that for most of you — it’s a matter of misreporting ✋🏻 HOLD UP .. this post isn’t to berate you for being ‘non compliant’ or to call you a liar more than it is to say than you are unknowingly underestimating the amount that you eat.
I’ve been there girl ... in the constant spiral of restricting Monday-Friday and then being a little more ‘lax’ on the weekend

This isn’t my opinion either, research supports this statement and a study found that women especially tend to underestimate their calorie intake and overestimate their calorie output — some as high as 800 calories as day.

Yes!

800 CALORIES PER DAY 😱

Common causes of underestimating calorie intake: ✨ Restricting calories Monday to Friday and then going YOLO on Saturday and Sunday. If you think that two days worth of YOLO can’t undo five days of hard work — you’re underestimating your ability to eat girl.
✨ Not accounting for cooking oils or licks of spoons here and bites of food there
✨Guestimating your portion size and not weighing your food. A lot of people don’t know what one serving of food looks like 🤷🏻‍♀️ What to do about it;

If you are absolutely certain that you are eating 1200 calories a day and you’re not losing weight I challenge you to the following: 📅 Give me one week of your time. Use that week to meticulously weigh EVERYTHING you eat and drink. And I mean EVERYTHING. Commit to being honest with yourself across a seven day period and if you are 100% eating 1200 Calories per day across a seven day period. — I want you to personally send me a DM and we will chat more

I’m here to help 💖

Presentation of excellent high-quality German 🇩🇪fitness luxury clothing @teamchange_official
Code for - 10 %
Is Petar🛍️😎
Motivation video before painting 🙂 🙋‍♂️ 💪 👨‍🎨 😎#models#muscle #gym #gymmotivation #nopainnogain #fitnessstudio #nevergiveup #workout #training #strong #lifestyle #health #fitnessfreaks #getfit #bodybuilding #trainhard #noexcuses #gymlife  #fit #fitness #getstrong #naturalbodybuilding #squats #fitfam #bodygoals #chest #arms #instafitnesst#xmen#art

Presentation of excellent high-quality German 🇩🇪fitness luxury clothing @teamchange_official
Code for - 10 %
Is Petar🛍️😎
Motivation video before painting 🙂 🙋‍♂️ 💪 👨‍🎨 😎 #models #muscle #gym #gymmotivation #nopainnogain #fitnessstudio #nevergiveup #workout #training #strong #lifestyle #health #fitnessfreaks #getfit #bodybuilding #trainhard #noexcuses #gymlife #fit #fitness #getstrong #naturalbodybuilding #squats #fitfam #bodygoals #chest #arms #instafitnesst #xmen #art

Once you fall in love with yourself, their game is over! ⁣
⁣
🖤🖤🖤🖤🖤🖤🖤🖤🖤

Once you fall in love with yourself, their game is over! ⁣

🖤🖤🖤🖤🖤🖤🖤🖤🖤

Shoulders on the agenda for tomorrow’s session, much needed rest day today has allowed me to reenergise so I’m ready for another big week of training ahead. Time to push on and see out the last 5 weeks of the year. Let’s get it. 
#fitness #fitfam #fitspo #fitnessjourney #fitnessmotivation #gym #gymlife #gymmotivation #gymrat #health #eatcleantraindirty #gains #bodybuilding #weights #powerlifting #weightlifting #getstrong #getoutside #workout #noexcuses #nopainnogain  #training #goandsmashit #instafit #instafitness #vegan #weightloss #vitaminshopreading #rgsupplements

Shoulders on the agenda for tomorrow’s session, much needed rest day today has allowed me to reenergise so I’m ready for another big week of training ahead. Time to push on and see out the last 5 weeks of the year. Let’s get it.
#fitness #fitfam #fitspo #fitnessjourney #fitnessmotivation #gym #gymlife #gymmotivation #gymrat #health #eatcleantraindirty #gains #bodybuilding #weights #powerlifting #weightlifting #getstrong #getoutside #workout #noexcuses #nopainnogain #training #goandsmashit #instafit #instafitness #vegan #weightloss #vitaminshopreading #rgsupplements

‘Tis the season! 🎄Looking for the perfect gift? 🎁 Stop by Anytime Fitness St. Catharines to pick up a membership for friends and family, the gift of health just keeps giving! 🎁Give us a call for more information on how to gift a membership: 9053488755 •
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#holidayseason #giftgiving #thankful #happyholidays #tistheseason #treedecorating #magic #holidays #health #giftideas #membership #gymmembership #getfit #getstrong #staymotivated #afstcatharines #anytimefitness #anytimefitnessstcatharines #fitness #tgif

‘Tis the season! 🎄Looking for the perfect gift? 🎁 Stop by Anytime Fitness St. Catharines to pick up a membership for friends and family, the gift of health just keeps giving! 🎁Give us a call for more information on how to gift a membership: 9053488755 •




#holidayseason #giftgiving #thankful #happyholidays #tistheseason #treedecorating #magic #holidays #health #giftideas #membership #gymmembership #getfit #getstrong #staymotivated #afstcatharines #anytimefitness #anytimefitnessstcatharines #fitness #tgif

☆
すぐには結果に繋がらなくても
やり続けることが大事っ✨‼️‼️
日々、鏡に向き合う事も大事っ😉
★
☆
頑張った分100%結果に繋がる。
だから、BODYメイクは深くて難しいけど
その分楽しすぎるっ🥰💕
★
☆
★
☆
★
#workout#training#gymlife#gymtime#sport#fit
#fitness#fitstagram#bodymake#workoutgirl
#fitnessmotivation#getstrong#beautygirl#beautyadviser
#ボディメイク#ダイエット#トレーニング
#ジム#ワークアウト#フィットネス
#美ボディ#筋トレ女子と繋がりたい#筋トレ初心者
#美脚#美尻#健康#ダイエット#筋トレ#成長記録


すぐには結果に繋がらなくても
やり続けることが大事っ✨‼️‼️
日々、鏡に向き合う事も大事っ😉


頑張った分100%結果に繋がる。
だから、BODYメイクは深くて難しいけど
その分楽しすぎるっ🥰💕





#workout #training #gymlife #gymtime #sport #fit
#fitness #fitstagram #bodymake #workoutgirl
#fitnessmotivation #getstrong #beautygirl #beautyadviser
#ボディメイク #ダイエット #トレーニング
#ジム #ワークアウト #フィットネス
#美ボディ #筋トレ女子と繋がりたい #筋トレ初心者
#美脚 #美尻 #健康 #ダイエット #筋トレ #成長記録

Trying somethin new and getting outside of your comfort zone will make you feel so strong!
•
Have you ever trained boxing?🥊
I don’t know how to box, I just know how to sweat my butt off🔥
⚠️I followed a video to do this training and it was one of the BEST I’ve ever had, I will definitely continue doing it and trying to improve my form💪🏼
——————
¡Probar algo nuevo y salir de tu zona de confort te va a hacer sentir fuerte!
•
¿Alguna vez has entrenado boxeo? 🥊
No tengo idea de cómo boxear, solo se como entrenar con ganas🔥
⚠️Seguí un video para hacer este entrenamiento y fue uno de los MEJORES que he tenido, definitivamente voy a continuar haciéndolo y tratando de mejorar💪🏼
Skyline- @iksonofficial .
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#cardio #boxing #fitfam #fitlife #fitness #fitnessaddict #getoutside #getstrong #girlswholift #gymlife #gymtime #nopainnogain #sweat #workout #fitquote #fitnessmotivation #fitspo #getfit ##youcandoit #fitnessgoals #trainhard #noexcuses #wellnessfoodie #gymshark #getoutofyourcomfortzone #workoutvideo

Trying somethin new and getting outside of your comfort zone will make you feel so strong!

Have you ever trained boxing?🥊
I don’t know how to box, I just know how to sweat my butt off🔥
⚠️I followed a video to do this training and it was one of the BEST I’ve ever had, I will definitely continue doing it and trying to improve my form💪🏼
——————
¡Probar algo nuevo y salir de tu zona de confort te va a hacer sentir fuerte!

¿Alguna vez has entrenado boxeo? 🥊
No tengo idea de cómo boxear, solo se como entrenar con ganas🔥
⚠️Seguí un video para hacer este entrenamiento y fue uno de los MEJORES que he tenido, definitivamente voy a continuar haciéndolo y tratando de mejorar💪🏼
Skyline- @iksonofficial .
.
.
#cardio #boxing #fitfam #fitlife #fitness #fitnessaddict #getoutside #getstrong #girlswholift #gymlife #gymtime #nopainnogain #sweat #workout #fitquote #fitnessmotivation #fitspo #getfit # #youcandoit #fitnessgoals #trainhard #noexcuses #wellnessfoodie #gymshark #getoutofyourcomfortzone #workoutvideo

Sometimes you need to take a leap of faith 🙏🏻
-
#Conditioning 🏋🏻‍♂️

Sometimes you need to take a leap of faith 🙏🏻
-
#Conditioning 🏋🏻‍♂️

Okeechobee

Okeechobee

Have you tried stretch class yet?! Every Saturday morning at 9:30, we hold a stretch and mobility session that is complementary to our clients and community. It's a fun and energizing way to start off your weekend - can't wait to see you there!
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#bewell #wellness #getstrong #mentalhealth #weightloss #health #wellbeing #ghentfitnorfolk #ghentfit #personaltrainer #personaltraining #personaltrainingstudio #fitness #GFN #VA  #ghent #norfolk #exercise #workout #strong #getstrong #healthyforlife #wellnesstip #healthylifestyle #stretch #mobility #weekendwarriors #fitnesscommunity #flexibility

Have you tried stretch class yet?! Every Saturday morning at 9:30, we hold a stretch and mobility session that is complementary to our clients and community. It's a fun and energizing way to start off your weekend - can't wait to see you there!
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#bewell #wellness #getstrong #mentalhealth #weightloss #health #wellbeing #ghentfitnorfolk #ghentfit #personaltrainer #personaltraining #personaltrainingstudio #fitness #GFN #VA    #ghent #norfolk #exercise #workout #strong #getstrong #healthyforlife #wellnesstip #healthylifestyle #stretch #mobility #weekendwarriors #fitnesscommunity #flexibility

When it comes to coaching in any program from our precious youth, pros and/ or everyday athletes, the first and most important rule we will always follow is to “be the change”. Shout out and tag a great coach you know! 
Plus Tag someone that needs to see this!
@underarmour @trxtraining @thelabsports ⭐️
⭐️
⭐️
#training #fitness #instafit #trainer #njfitness #lablife #dothework #coach #getbetter #eachoneteachone  #uatraining #underarmour #fitnessmotivation #fitnessboy #fitnessgirl #fitlife #getstrong #bethechange #athlete #coachquotes #grindandgrow #fitspiration #fitfam #trainerquotes #baseball #basketball #softball #football

When it comes to coaching in any program from our precious youth, pros and/ or everyday athletes, the first and most important rule we will always follow is to “be the change”. Shout out and tag a great coach you know!
Plus Tag someone that needs to see this!
@underarmour @trxtraining @thelabsports ⭐️
⭐️
⭐️
#training #fitness #instafit #trainer #njfitness #lablife #dothework #coach #getbetter #eachoneteachone #uatraining #underarmour #fitnessmotivation #fitnessboy #fitnessgirl #fitlife #getstrong #bethechange #athlete #coachquotes #grindandgrow #fitspiration #fitfam #trainerquotes #baseball #basketball #softball #football

Join us on Thanksgiving to get your workout in!! 💪🏼💪🏼💪🏼 Sign up today to reserve your spot! 🙌🏼.
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#barmethod #barmethoddenver #barmethoddenvercc #denverfitness #denverbarre #barre #barrebabes #fitmama #getstrong #strongwoman #fitnessmotivation #fitnessgoals

Join us on Thanksgiving to get your workout in!! 💪🏼💪🏼💪🏼 Sign up today to reserve your spot! 🙌🏼.
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#barmethod #barmethoddenver #barmethoddenvercc #denverfitness #denverbarre #barre #barrebabes #fitmama #getstrong #strongwoman #fitnessmotivation #fitnessgoals

Deep down I think my coach finds it funny to destroy me ~
E2MOM 3 not TnG squat snatch increase weight every 6 min 73% - 76% - 79% - 82%
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Built by @unleashed_perform 
@trecfit 
@katlaforet #klcnutrition
@_thesefistsfly

Deep down I think my coach finds it funny to destroy me ~
E2MOM 3 not TnG squat snatch increase weight every 6 min 73% - 76% - 79% - 82%


Built by @unleashed_perform
@trecfit
@katlaforet #klcnutrition
@_thesefistsfly

Boxing yesterday with the boys 🥊
@matt_horgan_ @insta.chaz 
A few whoooshkas!
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Check out NZSTRENGTHBLOG.COM
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✖️ @strongheldnz #StrongheldNZ
✖️ @raiseys 10% OFF CODE: BSW
✖️ @JigSawMassage 10% OFF CODE: BSW
✖️ @bk_gym24hr ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#fitness #powerlifting #workout #getStrong #happy #photooftheday #gym #exercise #weightraining #training #muscle #strong #lift #weights  #strongdad #inspiring #motivation #followme #me #love #fun #dreambig #success #follow #noexcuses #instagood #powerliftingmotivation #powerlifter
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Boxing yesterday with the boys 🥊
@matt_horgan_ @insta.chaz
A few whoooshkas!
-

Check out NZSTRENGTHBLOG.COM
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⬇️
SPONSORS:
✖️ @strongheldnz #StrongheldNZ
✖️ @raiseys 10% OFF CODE: BSW
✖️ @JigSawMassage 10% OFF CODE: BSW
✖️ @bk_gym24hr ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#fitness #powerlifting #workout #getStrong #happy #photooftheday #gym #exercise #weightraining #training #muscle #strong #lift #weights #strongdad #inspiring #motivation #followme #me #love #fun #dreambig #success #follow #noexcuses #instagood #powerliftingmotivation #powerlifter
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Been feeling sick the last week with chest pain and heavy breath, and been very tired. Today I trained again and trained my quads and calves. Upped the weight on my squats again. I did a dropset on leg extension and could barely walk after 😅

#legday #tattoo #inked #flexing  #fuckskinnygetbig #dedicated #fitness #wearphysiq #bethefuture 
#gainmuscle #getstrong #gym #flexyourheart #teamphysiq #physiqapparelambassador #physiqapparel #physiqapparelathlete #satsdrammen

Been feeling sick the last week with chest pain and heavy breath, and been very tired. Today I trained again and trained my quads and calves. Upped the weight on my squats again. I did a dropset on leg extension and could barely walk after 😅

#legday #tattoo #inked #flexing   #fuckskinnygetbig #dedicated #fitness #wearphysiq #bethefuture
#gainmuscle #getstrong #gym #flexyourheart #teamphysiq #physiqapparelambassador #physiqapparel #physiqapparelathlete #satsdrammen

Today’s #flexfriday also coincides with #fullhousefriday because this morning’s Mud Circuit Training was packed!! They say misery loves company... but so does merriment and we got to experience both at the same time! This is us wishing you the best Friday you’ve ever had in your life TODAY (no pressure) #letsmakehealthyhappen #crushedit
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#anytimefitness #afsantarosa #bleedpurple #g2hp #santarosa #sonomacounty #gym #healthylifestyle #personaltraining #personaltrainer #grouptraining #getfit #gettoned #getstrong #weightloss #loseweight #toughertogether #instafit #instagood #instadaily #instalike #instalove #follow #fitfam #friday #fitnessfriday

Today’s #flexfriday also coincides with #fullhousefriday because this morning’s Mud Circuit Training was packed!! They say misery loves company... but so does merriment and we got to experience both at the same time! This is us wishing you the best Friday you’ve ever had in your life TODAY (no pressure) #letsmakehealthyhappen #crushedit
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#anytimefitness #afsantarosa #bleedpurple #g2hp #santarosa #sonomacounty #gym #healthylifestyle #personaltraining #personaltrainer #grouptraining #getfit #gettoned #getstrong #weightloss #loseweight #toughertogether #instafit #instagood #instadaily #instalike #instalove #follow #fitfam #friday #fitnessfriday