#womenwholift

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Happy Valentines Day from me, my gallon jug, and my as...thetic of always posting photos in this posing room!! Today is all about expressing your affection to those you love- to those of you who I love... ya’ll know who you are😚 Oh and i’d also like to shoutout hip thrusts, sumo squats and high & wide leg press for growing these baby glutes, HATE/LOVE YOU THE MOST!!
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#lifting #weighttraining #fitness #wisconsinpersonaltrainer #womenwholift #growth #valentinesday #glutedevelopment #glutes #booty

Happy Valentines Day from me, my gallon jug, and my as...thetic of always posting photos in this posing room!! Today is all about expressing your affection to those you love- to those of you who I love... ya’ll know who you are😚 Oh and i’d also like to shoutout hip thrusts, sumo squats and high & wide leg press for growing these baby glutes, HATE/LOVE YOU THE MOST!!
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#lifting #weighttraining #fitness #wisconsinpersonaltrainer #womenwholift #growth #valentinesday #glutedevelopment #glutes #booty

If you’re not willing to put in the WORK .... I’m not the trainer for you #bigfacts ‼️
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Major shout out to all my clients who stay consistent and push through no matter what !!! This lifestyle is never easy..... but man it’s oh so worth it ❤️✨. I’ll bet on my clients any given day.  #ilovethem #hardestworkers #wegrinddifferent •
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#bodiedbybrook #healthylifestyle #fitfam #nasmcpt #personaltrainer #rustonla #gramfam #latech #fitnessmodel #womenwholift #fitthick #fitness #athletictraining

If you’re not willing to put in the WORK .... I’m not the trainer for you #bigfacts ‼️



Major shout out to all my clients who stay consistent and push through no matter what !!! This lifestyle is never easy..... but man it’s oh so worth it ❤️✨. I’ll bet on my clients any given day. #ilovethem #hardestworkers #wegrinddifferent



#bodiedbybrook #healthylifestyle #fitfam #nasmcpt #personaltrainer #rustonla #gramfam #latech #fitnessmodel #womenwholift #fitthick #fitness #athletictraining

Today was a great day. Even though I had a major setback during training, I felt strong today, I qualified for Nationals, and I won first in my weight class. Ohio, here I come! .
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#powerlifting #uspapowerlifting #uspapower #48kglifter #womenwholift #womenwhopowerlift #girlswhopowerlift #sbd #inzerbelt #zonesmellingsalts #virusintl

Today was a great day. Even though I had a major setback during training, I felt strong today, I qualified for Nationals, and I won first in my weight class. Ohio, here I come! .
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#powerlifting #uspapowerlifting #uspapower #48kglifter #womenwholift #womenwhopowerlift #girlswhopowerlift #sbd #inzerbelt #zonesmellingsalts #virusintl

𝑴𝒆 𝒕𝒐 𝒎𝒚𝒔𝒆𝒍𝒇: 𝒉𝒆𝒚 𝒈𝒊𝒓𝒍, 𝑰 𝒈𝒐𝒕 𝒚𝒐𝒖.
💎
💎
#nursesofinstagram #womenwholift #figure #improvementseason #npc #RN #BSN #emergencynurse #npcfigure #bodybuilding #bodybyprodough #fitness #fitspo #nightshiftnurse #nightshift #spanex #lululemon #ems #fluffy #offseason

𝑴𝒆 𝒕𝒐 𝒎𝒚𝒔𝒆𝒍𝒇: 𝒉𝒆𝒚 𝒈𝒊𝒓𝒍, 𝑰 𝒈𝒐𝒕 𝒚𝒐𝒖.
💎
💎
#nursesofinstagram #womenwholift #figure #improvementseason #npc #RN #BSN #emergencynurse #npcfigure #bodybuilding #bodybyprodough #fitness #fitspo #nightshiftnurse #nightshift #spanex #lululemon #ems #fluffy #offseason

Ok nu har jag faktiskt inget tålamod längre kan dessa veckor bara flyga förbi så jag kan leta snäckor och INTE behöva tjock dunjacka och mössa när jag går utanför dörren??

Ok nu har jag faktiskt inget tålamod längre kan dessa veckor bara flyga förbi så jag kan leta snäckor och INTE behöva tjock dunjacka och mössa när jag går utanför dörren??

Seit geraumer Zeit mein Lieblingstraining... Schultern/Arme

Nothing more to say... #satisfied ❤️
Schlaft gut Ihr Lieben und jetzt schon mal .
🌸🌸🌸 schönes Wochenende 🌺🌺🌺 .
#fitfamgermany #fitnessgirl #fitwomen #fitnessjourney #gymlife #workoutmotivation #womenwholift #workout #fitnessmodel #brunette #shoulders #fitnessaddict #happy #blackismyhappycolor #allblck #inked

Seit geraumer Zeit mein Lieblingstraining... Schultern/Arme

Nothing more to say... #satisfied ❤️
Schlaft gut Ihr Lieben und jetzt schon mal .
🌸🌸🌸 schönes Wochenende 🌺🌺🌺 .
#fitfamgermany #fitnessgirl #fitwomen #fitnessjourney #gymlife #workoutmotivation #womenwholift #workout #fitnessmodel #brunette #shoulders #fitnessaddict #happy #blackismyhappycolor #allblck #inked

I’ve always loved travelling but it has only been recently that I’ve discovered the value in holidaying.
Work intensity as a coach tends to ebb and flow, although I’ve found that dedicating myself to developing my business alongside studying, training, travelling (for work and leisure) and socialising has been a challenge at times. I’d make it to Thursday before I crashed and had a big, exhausted cry; “burning the candle at both ends”, my mum would say.
It took me a while to figure it all out but I finally think I’ve found that elusive “work/life balance”. It’s hard when you work for yourself, particularly when you love what you do. You feel guilty if you’re chilling at home on a weekday doing nothing for an hour (even if you coached at a comp all day on Sunday). You stress about getting everything done in time, and sometimes that comes at the cost of your own training or social time or even just resting.
You feel the need to save money, provide for your family, give your clients your time, effort and therefore a great service, but if this comes at the cost of your own sanity, it isn’t worth it.
“You can’t pour from an empty cup”, as they say, and whilst that doesn’t mean getting your eyelash extensions should come before urgent work, it does mean you need to make sure your physical and mental needs are met before you can help others flourish.
When it comes to actually putting this in practice, here’s my advice:
- Don’t take on more work than you can handle (and if you do, by accident, taper something back)
- Plan weekends away or longer holidays with your loved ones and take structured time off work
- Do a little bit of work each day; don’t let anything build up too much
- Spread your time between work, training, leisure
- Set structured work hours and be productive in those times
- Make sure you genuinely enjoy the work you do and back yourself with what you provide
Coaching is one of the most wonderful jobs in the world but ultimately it’s still a job and you still need time off!

I’ve always loved travelling but it has only been recently that I’ve discovered the value in holidaying.
Work intensity as a coach tends to ebb and flow, although I’ve found that dedicating myself to developing my business alongside studying, training, travelling (for work and leisure) and socialising has been a challenge at times. I’d make it to Thursday before I crashed and had a big, exhausted cry; “burning the candle at both ends”, my mum would say.
It took me a while to figure it all out but I finally think I’ve found that elusive “work/life balance”. It’s hard when you work for yourself, particularly when you love what you do. You feel guilty if you’re chilling at home on a weekday doing nothing for an hour (even if you coached at a comp all day on Sunday). You stress about getting everything done in time, and sometimes that comes at the cost of your own training or social time or even just resting.
You feel the need to save money, provide for your family, give your clients your time, effort and therefore a great service, but if this comes at the cost of your own sanity, it isn’t worth it.
“You can’t pour from an empty cup”, as they say, and whilst that doesn’t mean getting your eyelash extensions should come before urgent work, it does mean you need to make sure your physical and mental needs are met before you can help others flourish.
When it comes to actually putting this in practice, here’s my advice:
- Don’t take on more work than you can handle (and if you do, by accident, taper something back)
- Plan weekends away or longer holidays with your loved ones and take structured time off work
- Do a little bit of work each day; don’t let anything build up too much
- Spread your time between work, training, leisure
- Set structured work hours and be productive in those times
- Make sure you genuinely enjoy the work you do and back yourself with what you provide
Coaching is one of the most wonderful jobs in the world but ultimately it’s still a job and you still need time off!

Most Recent

Fight until there’s no fight left in you. Then take a breath, re-focus and fight some more. Acknowledge who you are as an individual and be proud that you have desires and dreams to be fulfilled yourself.

Fight until there’s no fight left in you. Then take a breath, re-focus and fight some more. Acknowledge who you are as an individual and be proud that you have desires and dreams to be fulfilled yourself.

Her aura glows while her soul shines with the ☀️ sun💫✝️🙏🏽 #freespirit #warriorofchrist #sunshine #brightsideoflife #positivevibes #inspiration #womenwhoglow #womenwholift ✨

Her aura glows while her soul shines with the ☀️ sun💫✝️🙏🏽 #freespirit #warriorofchrist #sunshine #brightsideoflife #positivevibes #inspiration #womenwhoglow #womenwholift

Are you in the 5-Day Kegel Challenge group yet?
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WHY NOT?!
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This is a no-brainer, ladies.
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You were told to kegel, but you don’t actually know what that is. Your friend told you to stop your flow when you are peeing. So you do that every now and again. But you still leak. It's not doing anything.
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Why?
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Because no one taught you how to do a damn good kegel.
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Join the challenge to learn how to level-up your kegel exercise so that it will actually help you stop your bladder leaks!
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What is the challenge?
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You watch the daily lesson, you practice the action step, then you fully commit by answering the questions on the form that day.
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It takes less than 10 minutes a day. You can budget that time in. I know you can!
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So, DM me, holla in the comments, find me on Facebook, search for the 5-Day Kegel Challenge group, DO WHATEVER YOU NEED TO DO to get in the group! It starts tomorrow!
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#kegels #kegel #pelvicfloorfitness
#pelvicfloor
#pelvicfloorhealth #pelvicfloorexercises #bladderproblems #bladdercontrol #stressurinaryincontinence #stressincontinence #urinaryincontinence #womensfitness #womenwhorun #womenshealth #womenwholift #womensupportingwomen #womenswellness #crossfitgirls #crossfitwomen

Are you in the 5-Day Kegel Challenge group yet?
.
WHY NOT?!
.
This is a no-brainer, ladies.
.
You were told to kegel, but you don’t actually know what that is. Your friend told you to stop your flow when you are peeing. So you do that every now and again. But you still leak. It's not doing anything.
.
Why?
.
Because no one taught you how to do a damn good kegel.
.
Join the challenge to learn how to level-up your kegel exercise so that it will actually help you stop your bladder leaks!
.
What is the challenge?
.
You watch the daily lesson, you practice the action step, then you fully commit by answering the questions on the form that day.
.
It takes less than 10 minutes a day. You can budget that time in. I know you can!
.
So, DM me, holla in the comments, find me on Facebook, search for the 5-Day Kegel Challenge group, DO WHATEVER YOU NEED TO DO to get in the group! It starts tomorrow!
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#kegels #kegel #pelvicfloorfitness
#pelvicfloor
#pelvicfloorhealth #pelvicfloorexercises #bladderproblems #bladdercontrol #stressurinaryincontinence #stressincontinence #urinaryincontinence #womensfitness #womenwhorun #womenshealth #womenwholift #womensupportingwomen #womenswellness #crossfitgirls #crossfitwomen

#sundaymotivation @codeepotts 
Second Lieutenant Potts recently commissioned after 7 years as an Enlisted Firefighter. He is currently in flight school and does double-a-days of powerlifting and CrossFit.

Want To Be Featured?  Contact us at fitmilitarywomen@gmail.com or click email in our bio. _____________________

#fitmilitarywomen #militaryfitness #swolefie #militarymuscle #military #strong #strongwomen #fitness #igfitness #marines #navy #airforce #army #coastguard #veterans #vetrepreneur #gains  #womeninuniform  #womenwholift #usarmy #girlswholift #flex #girlswithmuscle #fitnessmotivation #empoweringwomen #beastmode #muscle #beast  #supportmilitarymuscle

#sundaymotivation @codeepotts
Second Lieutenant Potts recently commissioned after 7 years as an Enlisted Firefighter. He is currently in flight school and does double-a-days of powerlifting and CrossFit.

Want To Be Featured?  Contact us at fitmilitarywomen@gmail.com or click email in our bio. _____________________

#fitmilitarywomen #militaryfitness #swolefie #militarymuscle #military #strong #strongwomen #fitness #igfitness #marines #navy #airforce #army   #coastguard #veterans #vetrepreneur #gains   #womeninuniform   #womenwholift #usarmy #girlswholift #flex #girlswithmuscle #fitnessmotivation #empoweringwomen #beastmode #muscle #beast   #supportmilitarymuscle

Hit a push press PR this mernin at 190. Normally I’d split jerk this weight but I guess #progress is being made. 
PR preceded by 5 at 162 and 4 at 180. 
#strongman #strongmantraining #strongmanmotivation #strongmanstuff #strongmangym #womenofstrongman #womenwhostrongman #womenwholift #logcleanandpress #batonrouge #batonrougelifting #louisiana #louisianastrongman

Hit a push press PR this mernin at 190. Normally I’d split jerk this weight but I guess #progress is being made.
PR preceded by 5 at 162 and 4 at 180.
#strongman #strongmantraining #strongmanmotivation #strongmanstuff #strongmangym #womenofstrongman #womenwhostrongman #womenwholift #logcleanandpress #batonrouge #batonrougelifting #louisiana #louisianastrongman

"The best way to live is to give, to worry less, and when we do what we love, we can do more than we ever imagined," @soi_official is the most giving and caring person I know. She has the biggest heart and a badass spirt!  #strongwomen #workout #mnfitfam #mngym #crossfitmn #crossfitgirls #womenwholift #bigguns #womensupportingwomen #womenempowerment #mnphotographer #mngymphotographer #mnfitness #mnfitnessphotography #saintpaulfitness #twincitiesfitness #minneapolisfitness

"The best way to live is to give, to worry less, and when we do what we love, we can do more than we ever imagined," @soi_official is the most giving and caring person I know. She has the biggest heart and a badass spirt! #strongwomen #workout #mnfitfam #mngym #crossfitmn #crossfitgirls #womenwholift #bigguns #womensupportingwomen #womenempowerment #mnphotographer #mngymphotographer #mnfitness #mnfitnessphotography #saintpaulfitness #twincitiesfitness #minneapolisfitness

Motivate yourself mondays 💁‍♀️
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120kg rack pulls for my mate 👏
#dothemahigetthebody 
@susanmarieharvey

Motivate yourself mondays 💁‍♀️
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120kg rack pulls for my mate 👏
#dothemahigetthebody
@susanmarieharvey

Transform App Back, Shoulders and Chest done; followed by a 22 min “warrior” spin workout.  Really good calorie burn in a short amount of time!  Loving the @studiosweat workouts! 🏋🏼‍♀️🤸🏼‍♀️🏃🏼‍♀️💪🏼🚴🏼‍♀️ #transformapp @realchrispowell @realheidipowell #TheTransformApp #poweredbycoffee  @thetransformapp  #TransformWithChrisAndHeidi #womenwholift @transformhq.team #transformhqapproved #spinning #spinbike

Transform App Back, Shoulders and Chest done; followed by a 22 min “warrior” spin workout. Really good calorie burn in a short amount of time! Loving the @studiosweat workouts! 🏋🏼‍♀️🤸🏼‍♀️🏃🏼‍♀️💪🏼🚴🏼‍♀️ #transformapp @realchrispowell @realheidipowell #TheTransformApp #poweredbycoffee @thetransformapp #TransformWithChrisAndHeidi #womenwholift @transformhq.team #transformhqapproved #spinning #spinbike

275lbs, thats how heavy I weighed at my heaviest, and now at almost 100lbs lighter I can pick 275lbs up off the ground. Blows my mind! 
It definitely didnt happen overnight, patience and dedication are the key!
275x3
#thatsheavierthanme #nevergiveup 
#gains  #badass #powerlifting #weightlifting #progress #strengthtraining #strength #fitgirls #workout #girlswholift #womenwholift #fitness #fitnessmotivation #fitnessjourney #empowering #powerhouse #goodlifefitness #goodlife #yeg #igyeg #akperformanceclub

275lbs, thats how heavy I weighed at my heaviest, and now at almost 100lbs lighter I can pick 275lbs up off the ground. Blows my mind!
It definitely didnt happen overnight, patience and dedication are the key!
275x3
#thatsheavierthanme #nevergiveup
#gains   #badass #powerlifting #weightlifting #progress #strengthtraining #strength #fitgirls #workout #girlswholift #womenwholift #fitness #fitnessmotivation #fitnessjourney #empowering #powerhouse #goodlifefitness #goodlife #yeg #igyeg #akperformanceclub

I always thought someone who was fit and happy looked and acted a very certain way..⁣
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I imagined a person who woke up at the crack of dawn to workout for 2+ hours, ate only salads and vegetables, never drank alcohol, ran several miles daily, had to fit into a size 0. ⁣
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I tried to chase this and I was exhausted. I didn’t feel like the positive and happy fit-girls I saw doing this. ⁣
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But the more I learned about the actual science behind how our bodies work, I realized you don’t actually have to give up all of the things you love or adhere to some extreme plan. ⁣
⁣
I eat chocolate almost every day ⁣
#dailychocolate⁣
I workout 4-5x a week, usually under 1 hr ⁣
I really only run when it’s nice out and feels fun ⁣
Def not a 0, but still wear whatever I want ⁣
And I’m not giving up my martinis anytime soon 🍸⁣
⁣
And I’ve still lost and been able to keep off 45+ lbs of body fat! ⁣
⁣
Of course, I still love to eat nutritious foods most of the time, challenge myself in the gym and all the things we know are typically good for us..⁣
⁣
But when I thought that’s all it had to be, I was stuck in a cycle of all or nothing. ⁣
⁣
I was good or bad, and nothing in between. ⁣
⁣
If I “messed up,” I was likely to just give up. This kept me stagnant and unable to lose anything. ⁣
⁣
The beauty of it: there’s no one mold we have to fit. Life is too short for that anyway!⁣
⁣
You don’t have to be perfect, you just have to be consistent. ⁣
⁣
What does your version of balance look like? ⁣
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I always thought someone who was fit and happy looked and acted a very certain way..⁣

I imagined a person who woke up at the crack of dawn to workout for 2+ hours, ate only salads and vegetables, never drank alcohol, ran several miles daily, had to fit into a size 0. ⁣

I tried to chase this and I was exhausted. I didn’t feel like the positive and happy fit-girls I saw doing this. ⁣

But the more I learned about the actual science behind how our bodies work, I realized you don’t actually have to give up all of the things you love or adhere to some extreme plan. ⁣

I eat chocolate almost every day ⁣
#dailychocolate
I workout 4-5x a week, usually under 1 hr ⁣
I really only run when it’s nice out and feels fun ⁣
Def not a 0, but still wear whatever I want ⁣
And I’m not giving up my martinis anytime soon 🍸⁣

And I’ve still lost and been able to keep off 45+ lbs of body fat! ⁣

Of course, I still love to eat nutritious foods most of the time, challenge myself in the gym and all the things we know are typically good for us..⁣

But when I thought that’s all it had to be, I was stuck in a cycle of all or nothing. ⁣

I was good or bad, and nothing in between. ⁣

If I “messed up,” I was likely to just give up. This kept me stagnant and unable to lose anything. ⁣

The beauty of it: there’s no one mold we have to fit. Life is too short for that anyway!⁣

You don’t have to be perfect, you just have to be consistent. ⁣

What does your version of balance look like? ⁣





Super stoked to announce that in a few weeks my website will be finished! 🎉
I’m offering my workout programs for those just beginning at the gym, those looking to change up and challenge their regular gym routine, and all fitness levels in between. 
Some benefits of my programs include, but are not limited to...
🌸fat/ weight loss
🌸gain lean muscle mass & definition
🌸learn proper form
🌸improve mobility/ flexibility
🌸increase strength & stamina 
I’ll also offer online personal coaching for those who want an individual program to achieve their goals. If you’re in ATL, I am open and available for personal training! Let’s get to work!
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Stay tuned for the launch date coming 
soon! 💗💪🏽
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📸 shot by- @apollo_steph #formoverfunctionfitness #feelgood #lookgood #dobetter #strongissexy #personaltraining #onlinecoaching #womenwholift #strengthtraining #weighttraining #circuittraining #HIIT#blackgirlmagic

Super stoked to announce that in a few weeks my website will be finished! 🎉
I’m offering my workout programs for those just beginning at the gym, those looking to change up and challenge their regular gym routine, and all fitness levels in between.
Some benefits of my programs include, but are not limited to...
🌸fat/ weight loss
🌸gain lean muscle mass & definition
🌸learn proper form
🌸improve mobility/ flexibility
🌸increase strength & stamina
I’ll also offer online personal coaching for those who want an individual program to achieve their goals. If you’re in ATL, I am open and available for personal training! Let’s get to work!
.
.
Stay tuned for the launch date coming
soon! 💗💪🏽
.
.
📸 shot by- @apollo_steph #formoverfunctionfitness #feelgood #lookgood #dobetter #strongissexy #personaltraining #onlinecoaching #womenwholift #strengthtraining #weighttraining #circuittraining #HIIT #blackgirlmagic

I’m getting excited to shed my winter fluff and reveal my hard earned gains! #figurecompetitorinthemaking #musclemama #thisis42 #strongnotskinny #timetoleanout #shelifts #womenwholift #thegymsd #lumberjackbarbie

I’m getting excited to shed my winter fluff and reveal my hard earned gains! #figurecompetitorinthemaking #musclemama #thisis42 #strongnotskinny #timetoleanout #shelifts #womenwholift #thegymsd #lumberjackbarbie

There are a lot of things I’m going to miss in the HV, and @sentryfilms is going to one of them! I’m so happy to call you friend. I’ve loved watching you grow, and I can’t wait to see what you do! Josh makes amazing videos, a lot of great fitness content too. Highly recommend hiring him for you next shoot. And if you’re looking to get get one of these hoodies, bug the shit out of him because they’re dope as hell! .
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#mentalhealthawareness #mentalhealth #removethestigma #bipolarawareness #fitnessmotivation #fitnessgirl #fitfam  #healthylifestyle #wellnessjourney #selfcare #fitnessaddict #gyminspiration #fitspo  #musclegirls #womenwholift #strongwomen #noflawzone #bestside #selflove #transformationtuesday #friendship #community  #hudsonvalley #improvementseason #bulkingseason

There are a lot of things I’m going to miss in the HV, and @sentryfilms is going to one of them! I’m so happy to call you friend. I’ve loved watching you grow, and I can’t wait to see what you do! Josh makes amazing videos, a lot of great fitness content too. Highly recommend hiring him for you next shoot. And if you’re looking to get get one of these hoodies, bug the shit out of him because they’re dope as hell! .
.
.
.
.

#mentalhealthawareness #mentalhealth #removethestigma #bipolarawareness #fitnessmotivation #fitnessgirl #fitfam #healthylifestyle #wellnessjourney #selfcare #fitnessaddict #gyminspiration #fitspo #musclegirls #womenwholift #strongwomen #noflawzone #bestside #selflove #transformationtuesday #friendship #community #hudsonvalley #improvementseason #bulkingseason

Training specificity
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Another programming term coming at you. Basically means that in order to improve at something you need to train that skill specifically. If your goal is to deadlift your body weight you should be deadlifting not focusing on chest press. Seems simple enough.
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When @riseoverrunfit asked if I was interested in working towards any pull up or chin up goals I said sure. I had always incorporated upper body training in my programming so I didn’t think pull ups would be that difficult. My first training session...I couldn’t even do 1 lol. This is training specificity(or lack thereof). I hadn’t done pull ups literally ever so it makes sense that I wasn’t able to complete any.
.
I’ve been actively working on pull ups & chin ups for 4 months now and can now do 4 assisted(still working on full range of motion). Progress is sloooow but it’s a huge jump from that first day I started.
.
Bottom line: if you have pull up goals...do pull ups. If you want to increase your squat...you gotta squat. In order to reach your goals on a specific exercise you need to work on that specific exercise. Don’t get lost in the sauce of exercises that look cool on insta. Keep it simple & specific.
.
#sweatsimple #pullups #pullupprogression #trainforyourgoals #trainingtips #fitness #fitnesstips #womenwholift #upperbodyworkout #upperbodystrength #chinups

Training specificity
.
Another programming term coming at you. Basically means that in order to improve at something you need to train that skill specifically. If your goal is to deadlift your body weight you should be deadlifting not focusing on chest press. Seems simple enough.
.
When @riseoverrunfit asked if I was interested in working towards any pull up or chin up goals I said sure. I had always incorporated upper body training in my programming so I didn’t think pull ups would be that difficult. My first training session...I couldn’t even do 1 lol. This is training specificity(or lack thereof). I hadn’t done pull ups literally ever so it makes sense that I wasn’t able to complete any.
.
I’ve been actively working on pull ups & chin ups for 4 months now and can now do 4 assisted(still working on full range of motion). Progress is sloooow but it’s a huge jump from that first day I started.
.
Bottom line: if you have pull up goals...do pull ups. If you want to increase your squat...you gotta squat. In order to reach your goals on a specific exercise you need to work on that specific exercise. Don’t get lost in the sauce of exercises that look cool on insta. Keep it simple & specific.
.
#sweatsimple #pullups #pullupprogression #trainforyourgoals #trainingtips #fitness #fitnesstips #womenwholift #upperbodyworkout #upperbodystrength #chinups

97kg/213.4lbs for a huge meet PR at the New England open yesterday.  This is my first meet with @baystatebarbellclub AND first one in over a year and a half!  It feels great to be back out on the platform and to be feeling stronger than I ever have. I’m so excited to see what we can accomplish moving forward.

Feeling pretty lucky to have a badass team around me and the most supportive husband I could ask for.🥰 Thanks to @beantown_barbell for putting on a great meet! Looking forward to the next one. #usaweightlifting #cleanandjerk #usaw #weightlifting #wwdgd #goggins #burntheboats #womenwholift

97kg/213.4lbs for a huge meet PR at the New England open yesterday. This is my first meet with @baystatebarbellclub AND first one in over a year and a half! It feels great to be back out on the platform and to be feeling stronger than I ever have. I’m so excited to see what we can accomplish moving forward.

Feeling pretty lucky to have a badass team around me and the most supportive husband I could ask for.🥰 Thanks to @beantown_barbell for putting on a great meet! Looking forward to the next one. #usaweightlifting #cleanandjerk #usaw #weightlifting #wwdgd #goggins #burntheboats #womenwholift

MON, FEB 17th

Front Squat 3x8
Front Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

New squat cycle!

Looking for 8 rep max for the day, followed by 2 drop sets at 70% of 8 rep max

Metabolic Conditioning
12 min AMRAP:
10 Burpees
25 Double Unders

ReBOOT Class
2 minutes at each station, for 32 minutes:

Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Accessory Work
Complete 3 rounds
10 bent over DB row (each arm)
10 banded shoulder extension/pull downs (each arm) 📸  @markstaudtphotography

MON, FEB 17th

Front Squat 3x8
Front Squat for load:
#1 : 8 reps
#2 : 8 reps
#3 : 8 reps

New squat cycle!

Looking for 8 rep max for the day, followed by 2 drop sets at 70% of 8 rep max

Metabolic Conditioning
12 min AMRAP:
10 Burpees
25 Double Unders

ReBOOT Class
2 minutes at each station, for 32 minutes:

Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Accessory Work
Complete 3 rounds
10 bent over DB row (each arm)
10 banded shoulder extension/pull downs (each arm) 📸 @markstaudtphotography

Admiring how great I look in this pic considering I’ve been starving all the time and eating. EVERYTIME I up the weight on my workouts and lift more, I get extremely hungry. Like really hungry all the time like there is no bottom on my stomach. Anybody else experience this pain? 🤔 #fit #fitness #liftheavy #hungry #lift #womenwholift #fitfam #fitnessjourney #fitspo #fitnessgirl

Admiring how great I look in this pic considering I’ve been starving all the time and eating. EVERYTIME I up the weight on my workouts and lift more, I get extremely hungry. Like really hungry all the time like there is no bottom on my stomach. Anybody else experience this pain? 🤔 #fit #fitness #liftheavy #hungry #lift #womenwholift #fitfam #fitnessjourney #fitspo #fitnessgirl

So I did a thing, 335 deadlift + 290 squat + 125 weakass bench 😒 = 750 total!! Although not sanctioned but I would say pretty official, competed in my first powerlifting competition, hit a deadlift & squat PR and actually won strongest lifter from Girls (and technically 1st but there was some last minute  blunder with calculations). Thank you @fire.birinder.9314 for your programming!! It’s insane what we were able to accomplish in four weeks of serious training!! You are so freakin talented!! Big thanks to my hubby Kanwal who has always been my biggest supporter. Y’all don’t even know how many pep talks he’s given me as well as deal with my tantrums at the gym 😂 Truly got lucky with this guy, who supports me in this passion, which unfortunately is considered taboo for many married Punjabi woman, in fact women in general; which is why I am so grateful that our Sikh brothers and sisters at @the_csya put this competition together and gave Kaurs a platform to lift alongside the Singhs. I hope this event inspires other Kaurs to train and join next time and realize how empowering lifting really is. Also a big thanks to my sissy @harpreetmandara , brother in law @bhupikhaira , my 2 massis and Kamalpreet Bhain Ji who cheered me on and motivated me to pull through throughout the entire event. The best part of the competition was the fact that I got to take home this beautiful painting as my prize (last pic) 😍 #powerlifting #sikh #sikhmuscle #deadlift #squat #pr #gymrat #powerlifter #strong #inspiration #womenwholift #girlswhopowerlift #fitness #punjabi

So I did a thing, 335 deadlift + 290 squat + 125 weakass bench 😒 = 750 total!! Although not sanctioned but I would say pretty official, competed in my first powerlifting competition, hit a deadlift & squat PR and actually won strongest lifter from Girls (and technically 1st but there was some last minute blunder with calculations). Thank you @fire.birinder.9314 for your programming!! It’s insane what we were able to accomplish in four weeks of serious training!! You are so freakin talented!! Big thanks to my hubby Kanwal who has always been my biggest supporter. Y’all don’t even know how many pep talks he’s given me as well as deal with my tantrums at the gym 😂 Truly got lucky with this guy, who supports me in this passion, which unfortunately is considered taboo for many married Punjabi woman, in fact women in general; which is why I am so grateful that our Sikh brothers and sisters at @the_csya put this competition together and gave Kaurs a platform to lift alongside the Singhs. I hope this event inspires other Kaurs to train and join next time and realize how empowering lifting really is. Also a big thanks to my sissy @harpreetmandara , brother in law @bhupikhaira , my 2 massis and Kamalpreet Bhain Ji who cheered me on and motivated me to pull through throughout the entire event. The best part of the competition was the fact that I got to take home this beautiful painting as my prize (last pic) 😍 #powerlifting #sikh #sikhmuscle #deadlift #squat #pr #gymrat #powerlifter #strong #inspiration #womenwholift #girlswhopowerlift #fitness #punjabi

2 years ago i thought i was in the best shape of life & my body wasn’t meant to change anymore (left picture) .
Today i look back & laugh that i believed that was true 🤷🏼‍♀️
.
Limiting beliefs are REAL & hold you back from reaching all your goals; whether it is physical like this or career/business goals ⤵️⤵️
.
Always believe that you are capable of more & that you can do whatever you put your mind to 👏🏼👏🏼
.
Want abs?! ➡️ Go get them!! .
Want to grow your business to a $3K a week paycheck?! ➡️ Do it!! .
Enrollment for my Virtual Accountability group is OPEN!! Let’s chat 📲 .
XOXO

2 years ago i thought i was in the best shape of life & my body wasn’t meant to change anymore (left picture) .
Today i look back & laugh that i believed that was true 🤷🏼‍♀️
.
Limiting beliefs are REAL & hold you back from reaching all your goals; whether it is physical like this or career/business goals ⤵️⤵️
.
Always believe that you are capable of more & that you can do whatever you put your mind to 👏🏼👏🏼
.
Want abs?! ➡️ Go get them!! .
Want to grow your business to a $3K a week paycheck?! ➡️ Do it!! .
Enrollment for my Virtual Accountability group is OPEN!! Let’s chat 📲 .
XOXO

🄻🄰🅉🅈 🄱🅈 🄽🄰🅃🅄🅁🄴⁣
⁣
Biggest excuse I hear...I’m just not motivated like you are...say what??⁣
⁣
Girl, I don’t always want to work out!!! You think I just jump out of bed with a smile, pumped to sweat????!?! ⁣
⁣
Nope...not really. I am seriously lazy at heart. I can stay in my pjs all day and binge Netflix like it’s nobody’s business. I’ve been doing just that for the past two days. ⁣
⁣
How do I prevent Lazy Jen from taking over??? I’ve created a morning routine that doesn’t require motivation, it requires DISCIPLINE. Relying on myself and just DOING the damn thing everyday. ⁣
Yes...even on the days I’d rather press snooze 💤 ⁣
⁣
If you rely on motivation, you are relying on something other than yourself to begin & that is a recipe for failure.⁣
⁣
Remind yourself, if you just start showing up for yourself, more good habits will start forming, and you’ll realize quitting will never be an option 🥰⁣
⁣
Drop your favorite lazy day activity below.

🄻🄰🅉🅈 🄱🅈 🄽🄰🅃🅄🅁🄴⁣

Biggest excuse I hear...I’m just not motivated like you are...say what??⁣

Girl, I don’t always want to work out!!! You think I just jump out of bed with a smile, pumped to sweat????!?! ⁣

Nope...not really. I am seriously lazy at heart. I can stay in my pjs all day and binge Netflix like it’s nobody’s business. I’ve been doing just that for the past two days. ⁣

How do I prevent Lazy Jen from taking over??? I’ve created a morning routine that doesn’t require motivation, it requires DISCIPLINE. Relying on myself and just DOING the damn thing everyday. ⁣
Yes...even on the days I’d rather press snooze 💤 ⁣

If you rely on motivation, you are relying on something other than yourself to begin & that is a recipe for failure.⁣

Remind yourself, if you just start showing up for yourself, more good habits will start forming, and you’ll realize quitting will never be an option 🥰⁣

Drop your favorite lazy day activity below.

Have you ever had a sudden urge, a crazy emotional feeling that you could,
...
1️⃣: Start your business
2️⃣: Actually feel happy && content with how life is going
3️⃣: Stop smoking
4️⃣: Get into the gym
The list goes on...
...
You feel an intense feeling in your body that you know you can beat the anxiety, beat the depression, beat the weight gain, beat the unhealthy eating, unhealthy thinking... 💭
...
THATs when you need to take charge.... quick, because if you don’t, you may not have the intense feeling of motivation for awhile... don’t miss the window.. no matter the fear, make a step toward that feeling, set something into motion..
....
▶️Sign Up for that class
▶️Go to that meeting
▶️Sign Up for a challenge
▶️Throw the pack away
▶️Make the phone call
▶️KEEP IT!
...
If you step into it, doors will open up for you. I am a believer && lover of God, though I am far from perfect I believe he works in our lives, I also believe he gives us seasons of opportunity.
...
We shouldn’t let it slip away. You don’t want to be in the same position a year from now, I know I don’t want to.
...
Can you imagine? Sit there for a second visualize yourself....
🥳 Smoke Free, done, nada,
🤓Graduating with that college degree
👙 Won a bodybuilding show
👨‍⚕️ or even just to drop 10-15 pounds for a good medical report
😊 Being genuinely happy with your achievements && doing it’s all over again for the same result, then those small steps = huge rewards!! Greater than you can even imagine.
...
🙏🏼 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us.... 🙏🏼 ....
There’s greatness in you. There is greatness to every degree in us, fear doesn’t live here anymore!...
It’s time y’all, to LEVEL UP && FADE ALL Obstacles!
... I’m ready! I’m running with a pack of fabulous and fierce women, headed to greatness, well armed and ready to Level Up and Fade All obstacles that come her way. BAR NONE. I am a #Savage!
...
DM ME. I’d love to learn more bout cha. (No creepy stuff y’all.)
🤜🏼🤛🏼💥
#levelupfadeall #savagedivafit2020 #womenwholift #supplementstore #giveaway #savagedivafit #coachdreaa #npc #growthsupplements #smallbusinessowner

Have you ever had a sudden urge, a crazy emotional feeling that you could,
...
1️⃣: Start your business
2️⃣: Actually feel happy && content with how life is going
3️⃣: Stop smoking
4️⃣: Get into the gym
The list goes on...
...
You feel an intense feeling in your body that you know you can beat the anxiety, beat the depression, beat the weight gain, beat the unhealthy eating, unhealthy thinking... 💭
...
THATs when you need to take charge.... quick, because if you don’t, you may not have the intense feeling of motivation for awhile... don’t miss the window.. no matter the fear, make a step toward that feeling, set something into motion..
....
▶️Sign Up for that class
▶️Go to that meeting
▶️Sign Up for a challenge
▶️Throw the pack away
▶️Make the phone call
▶️KEEP IT!
...
If you step into it, doors will open up for you. I am a believer && lover of God, though I am far from perfect I believe he works in our lives, I also believe he gives us seasons of opportunity.
...
We shouldn’t let it slip away. You don’t want to be in the same position a year from now, I know I don’t want to.
...
Can you imagine? Sit there for a second visualize yourself....
🥳 Smoke Free, done, nada,
🤓Graduating with that college degree
👙 Won a bodybuilding show
👨‍⚕️ or even just to drop 10-15 pounds for a good medical report
😊 Being genuinely happy with your achievements && doing it’s all over again for the same result, then those small steps = huge rewards!! Greater than you can even imagine.
...
🙏🏼 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us.... 🙏🏼 ....
There’s greatness in you. There is greatness to every degree in us, fear doesn’t live here anymore!...
It’s time y’all, to LEVEL UP && FADE ALL Obstacles!
... I’m ready! I’m running with a pack of fabulous and fierce women, headed to greatness, well armed and ready to Level Up and Fade All obstacles that come her way. BAR NONE. I am a #Savage !
...
DM ME. I’d love to learn more bout cha. (No creepy stuff y’all.)
🤜🏼🤛🏼💥
#levelupfadeall #savagedivafit2020 #womenwholift #supplementstore #giveaway #savagedivafit #coachdreaa #npc #growthsupplements #smallbusinessowner

Yeah, I 100% fanboyed out once I tried @axeandsledge stim pre-workout.  Went all in and threw down on some carbohydrate powder and protein.  I love the products.  The flavors are not overwhelming - they actually taste good.  The most important thing, they help me better negotiate my workouts.  They work.  I tried the carbohydrate powder (“Big Melons” 😆) today before my Back/Ab workout and I really enjoyed the affect.  Great pump and I only used half a scoop. 💪...I also just had to have a crop pump cover 😆👌😀😁 🪓 
#hwmf #workout #axeandsledgesupplements  #axeandsledge #fanboy #supplements #preworkout #protein #carbonhydrates #bodybuilding #bodybuilding #hardestworker #noexcuses #6weeksout #womenwholift #work #wnbf #sethferoce #fuelclothing #fuelsocks #thuglife

Yeah, I 100% fanboyed out once I tried @axeandsledge stim pre-workout. Went all in and threw down on some carbohydrate powder and protein. I love the products. The flavors are not overwhelming - they actually taste good. The most important thing, they help me better negotiate my workouts. They work. I tried the carbohydrate powder (“Big Melons” 😆) today before my Back/Ab workout and I really enjoyed the affect. Great pump and I only used half a scoop. 💪...I also just had to have a crop pump cover 😆👌😀😁 🪓
#hwmf #workout #axeandsledgesupplements #axeandsledge #fanboy #supplements #preworkout #protein #carbonhydrates #bodybuilding #bodybuilding #hardestworker #noexcuses #6weeksout #womenwholift #work #wnbf #sethferoce #fuelclothing #fuelsocks #thuglife

Day 42: my workout today...”shredding” (my legs) 😆 It was a good day - our last day on the slopes ⛷ & our last day on vaca. Tomorrow we push the long 12 hours home. I’m ready to get back to my routine & my weights...they are really missing me! 😂 But I am also missing my fur babies!!! Happy Sunday everyone! ❤️
.
.
.
#teamelemental #prep #contestprep #preplife #contestprepfood #figure #bodybuilding #womenwholift #strongisbeautiful #muscles #gainz #newadventures #strong #strongwomen #journeytothestage #musclesandcurves #alwayshungry #lats #vtaper #gains #neverfinished #vacationmode #shredding

Day 42: my workout today...”shredding” (my legs) 😆 It was a good day - our last day on the slopes ⛷ & our last day on vaca. Tomorrow we push the long 12 hours home. I’m ready to get back to my routine & my weights...they are really missing me! 😂 But I am also missing my fur babies!!! Happy Sunday everyone! ❤️
.
.
.
#teamelemental #prep #contestprep #preplife #contestprepfood #figure #bodybuilding #womenwholift #strongisbeautiful #muscles #gainz #newadventures #strong #strongwomen #journeytothestage #musclesandcurves #alwayshungry #lats #vtaper #gains #neverfinished #vacationmode #shredding

My ancestors endured too much for me to be indecisive about my power ~ Meggan Roxanne. It’s only been a few weeks with @jamidebernard as my coach  @fitbodyfusion ,but the changes in my physique are already happening. Beyond excited for this next chapter and where it goes #change2020 #justgettingstarted #thisis50 #trytokeepup #teamfbf #fitbodyfusion💙 #builtnotbought #personaltrainer #figurecompetitor #npcfigure #lovethesuck #womenwholift #fitwomen #50isfabulous #bodybuilding #bodypositive #believeinyourself #vikingbloodinmyveins #dedication #consistency #believeandconquer

My ancestors endured too much for me to be indecisive about my power ~ Meggan Roxanne. It’s only been a few weeks with @jamidebernard as my coach @fitbodyfusion ,but the changes in my physique are already happening. Beyond excited for this next chapter and where it goes #change2020 #justgettingstarted #thisis50 #trytokeepup #teamfbf #fitbodyfusion 💙 #builtnotbought #personaltrainer #figurecompetitor #npcfigure #lovethesuck #womenwholift #fitwomen #50isfabulous #bodybuilding #bodypositive #believeinyourself #vikingbloodinmyveins #dedication #consistency #believeandconquer

My goal is to lose weight and tone! I have gained so much weight and it’s time to go! #fitness #absworkout #womenwholift #mealprep #workout 💪🏾❤️

My goal is to lose weight and tone! I have gained so much weight and it’s time to go! #fitness #absworkout #womenwholift #mealprep #workout 💪🏾❤️

Just a little Monday reminder 😍 
Too often I forget this. It's okay to be happy within yourself while striving for something better. It's okay to love every inch of your body even if it's not exactly where you want it to be right in this moment. I've learnt the hard way that hating yourself will not create the body of your dreams. Love breeds love and when you love yourself, flaws and all, your body will give back to you double.

#monday #mondaymotivation #mondayreminder #quotes #quotestoliveby #mondayquotes #fitness #training #girlswholift #womenwholift #youareenough #loveyourself #selflove #flawsandall #motivation #fitnessmotivation #bodybuilding #sculpting #bodysculpting #bodiesbyrachel #emmadillon #gymaddict #gymfreak #gymlife #macros #iifym

Just a little Monday reminder 😍
Too often I forget this. It's okay to be happy within yourself while striving for something better. It's okay to love every inch of your body even if it's not exactly where you want it to be right in this moment. I've learnt the hard way that hating yourself will not create the body of your dreams. Love breeds love and when you love yourself, flaws and all, your body will give back to you double.

#monday #mondaymotivation #mondayreminder #quotes #quotestoliveby #mondayquotes #fitness #training #girlswholift #womenwholift #youareenough #loveyourself #selflove #flawsandall #motivation #fitnessmotivation #bodybuilding #sculpting #bodysculpting #bodiesbyrachel #emmadillon #gymaddict #gymfreak #gymlife #macros #iifym

Happy Sunday!!!!
Coming at you guys with a glute/hamstring focused workout, that'll get them buns fired up!! 🍑🍑 Hope you guys can give it a try

#fit4less #gymshark #beavisionary #beavisionary🦈 #gluteworkout #hamstringworkout #dealifts #workout #fitness #fitnessmotivation #womenwholift #motivation

Happy Sunday!!!!
Coming at you guys with a glute/hamstring focused workout, that'll get them buns fired up!! 🍑🍑 Hope you guys can give it a try

#fit4less #gymshark #beavisionary #beavisionary 🦈 #gluteworkout #hamstringworkout #dealifts #workout #fitness #fitnessmotivation #womenwholift #motivation

Back workout 💜 .
.
💜V-bar lat pull down 💜Dumbbell row
💜Seated cable row
💜One arm cable pull down
💜Face pulls

Back workout 💜 .
.
💜V-bar lat pull down 💜Dumbbell row
💜Seated cable row
💜One arm cable pull down
💜Face pulls

This month back squats have returned my program, and I was a bit out of practice 😬  First here Week 1, and then Week 2 with TG’s form tweaks cleaning them up a bit. Three cues I’m focusing most on are getting elbows down (via the shoulder blades), torqueing knees out to keep tension in the glutes, and locking ribcage to pelvis to improve stability. Here’s hoping this week looks even better 👍
#BecauseHeavyThingsWontLiftThemselves #filmyourlifts #strengthtraining #fitover40 #womenwholift #liftingisapractice #barbell #squat

This month back squats have returned my program, and I was a bit out of practice 😬 First here Week 1, and then Week 2 with TG’s form tweaks cleaning them up a bit. Three cues I’m focusing most on are getting elbows down (via the shoulder blades), torqueing knees out to keep tension in the glutes, and locking ribcage to pelvis to improve stability. Here’s hoping this week looks even better 👍
#BecauseHeavyThingsWontLiftThemselves #filmyourlifts #strengthtraining #fitover40 #womenwholift #liftingisapractice #barbell #squat

Nylex Fabric | Introducing the next generation of Virus Fabric Technology. Our Nylex fabric is our softest fabric to date. Designed with 4-way stretch fabric that is squat proof and durable for any workout | Order your Nylex workout gear today - only at virusintl.ca 🇨🇦 |  #thepassionthatdefinesyou #strongwomen #fitwomen #womenwholift @viruscanada

Nylex Fabric | Introducing the next generation of Virus Fabric Technology. Our Nylex fabric is our softest fabric to date. Designed with 4-way stretch fabric that is squat proof and durable for any workout | Order your Nylex workout gear today - only at virusintl.ca 🇨🇦 | #thepassionthatdefinesyou #strongwomen #fitwomen #womenwholift @viruscanada

🌞 Sunday Funday!! 🍭 -

Do you believe in “cheat days” or do you prefer to eat what you want as long as it fits your macros? 🤷‍♀️ -

I’m 100% option 2. I think that restricting yourself until a given “cheat day” can lead to a negative relationship with food and caters to the thought that certain foods are “bad.” Personally, I don’t think there are any “bad” foods, or foods that you should never eat. 🍪🍕🍩🍬 -

Yes, pizza is much higher calorie and less nutrient dense than a meal like chicken, rice, and veggies. However, you can still eat 2, even 3 slices of most pizzas and still fit other well balanced meals into your day, staying at a reasonable calorie count. 👍 -

Maybe you don’t count calories or you really want that extra slice of pizza but it’s gonna put you over your calorie goal. I’m all about sticking to your plan and by all means, definitely do, but I also think it’s silly to deprive yourself of one slice of pizza or one bowl of ice cream with the thought that it’s going to make or break you reaching your goals. Trust me, it WON’T. Something that helped me with this was calculating a weekly average calorie goal, so it evens out the days that I may have an extra snack or two. -

One food will NOT change your physique. ❌ It may bloat you, yeah. But just think... a week from today, your body will look NO different due to one candy bar or one side of fries. So if you’re considering depriving yourself of that extra snack you’re craving, of course, snack in MODERATION, but by no means do I think it’s healthy to restrict yourself because you think a food is “bad” for you. It’s alllllll about portion sizes and the choices you make the rest of the day! 🥦🥑🥗 -

You can still enjoy the foods you like as long as you make good choices the rest of the time! Remember, being healthy & fit is a LIFESTYLE and you can’t restrict yourself forever. 💪

🌞 Sunday Funday!! 🍭 -

Do you believe in “cheat days” or do you prefer to eat what you want as long as it fits your macros? 🤷‍♀️ -

I’m 100% option 2. I think that restricting yourself until a given “cheat day” can lead to a negative relationship with food and caters to the thought that certain foods are “bad.” Personally, I don’t think there are any “bad” foods, or foods that you should never eat. 🍪🍕🍩🍬 -

Yes, pizza is much higher calorie and less nutrient dense than a meal like chicken, rice, and veggies. However, you can still eat 2, even 3 slices of most pizzas and still fit other well balanced meals into your day, staying at a reasonable calorie count. 👍 -

Maybe you don’t count calories or you really want that extra slice of pizza but it’s gonna put you over your calorie goal. I’m all about sticking to your plan and by all means, definitely do, but I also think it’s silly to deprive yourself of one slice of pizza or one bowl of ice cream with the thought that it’s going to make or break you reaching your goals. Trust me, it WON’T. Something that helped me with this was calculating a weekly average calorie goal, so it evens out the days that I may have an extra snack or two. -

One food will NOT change your physique. ❌ It may bloat you, yeah. But just think... a week from today, your body will look NO different due to one candy bar or one side of fries. So if you’re considering depriving yourself of that extra snack you’re craving, of course, snack in MODERATION, but by no means do I think it’s healthy to restrict yourself because you think a food is “bad” for you. It’s alllllll about portion sizes and the choices you make the rest of the day! 🥦🥑🥗 -

You can still enjoy the foods you like as long as you make good choices the rest of the time! Remember, being healthy & fit is a LIFESTYLE and you can’t restrict yourself forever. 💪

Veggie Jambalaya
-
Evelyn helped make the meat meal. She cut up the sausage and everything
-
- Chickpeas
- Black beans (I didn't have kidney)
- Tomatoes
- Green and red peppers
- Onion
- White rice
- Lentils
-
#dinner #family #delicious #tasty #meatless #nomeat #womenwholift #momswholift #mom #goals #noexcuses #mindovermatter #balance #fitness #fitnessinspiration #fitspo #consistency #cook #cooking #healthy #healthyeating #definehealthy #photo #photos #photography #photooftheday #feedme #foodphotography #lift #bodybuilding

Veggie Jambalaya
-
Evelyn helped make the meat meal. She cut up the sausage and everything
-
- Chickpeas
- Black beans (I didn't have kidney)
- Tomatoes
- Green and red peppers
- Onion
- White rice
- Lentils
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#dinner #family #delicious #tasty #meatless #nomeat #womenwholift #momswholift #mom #goals #noexcuses #mindovermatter #balance #fitness #fitnessinspiration #fitspo #consistency #cook #cooking #healthy #healthyeating #definehealthy #photo #photos #photography #photooftheday #feedme #foodphotography #lift #bodybuilding

Strength training didn't just give me my body back, it gave me way more than that.  Because of strength training I am stronger than I ever thought possible...mentally and physically ❤ #strengthtraining #womenwholift #healthyliving #discoveryourpotential #okotoks #okotokspersonaltrainer #okotoksyoga

Strength training didn't just give me my body back, it gave me way more than that. Because of strength training I am stronger than I ever thought possible...mentally and physically ❤ #strengthtraining #womenwholift #healthyliving #discoveryourpotential #okotoks #okotokspersonaltrainer #okotoksyoga

“Boy you know you got that good shit, make me feel all mushy when you touchin' on my tushie” 😜 .
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Look for all three us (Lori Y. Lisa B. Lauren S.) on the schedule @theridebrighton 
We will see you there!
Book your bike at discovertheride.com or through the MINDBODY app. .
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#Lcubed #soulcycle 
#theridebrighton #discovertheride #spinning #spininstructor #spinclass #schwinn #detroitdolls #peloton #fitwoman #fitnessmotivation #womenwholift #motosumo

“Boy you know you got that good shit, make me feel all mushy when you touchin' on my tushie” 😜 .
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.
Look for all three us (Lori Y. Lisa B. Lauren S.) on the schedule @theridebrighton
We will see you there!
Book your bike at discovertheride.com or through the MINDBODY app. .
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.
.
#Lcubed #soulcycle
#theridebrighton #discovertheride #spinning #spininstructor #spinclass #schwinn #detroitdolls #peloton #fitwoman #fitnessmotivation #womenwholift #motosumo

You’ve got more love to give, baby🖤
Look for all three us (Lori Y. Lisa B. Lauren S.) on the schedule @theridebrighton. We will see you there!
Book your bike at discovertheride.com or through the MINDBODY app. .
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#lcubed #theridebrighton #discovertheride #spinning #spininstructor #spinclass #schwinn #detroitdolls #peloton #fitwoman #fitnessmotivation #womenwholift #motosumo

You’ve got more love to give, baby🖤
Look for all three us (Lori Y. Lisa B. Lauren S.) on the schedule @theridebrighton . We will see you there!
Book your bike at discovertheride.com or through the MINDBODY app. .
.
.
.
#lcubed #theridebrighton #discovertheride #spinning #spininstructor #spinclass #schwinn #detroitdolls #peloton #fitwoman #fitnessmotivation #womenwholift #motosumo

Today was a nice day for walking around outside! Finally a little warmer, but still not sunny 🤷‍♀️
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I haven’t been running in the past (except once), because my bursitis I think has aggravated my IT band. 🤦🏼‍♀️ I start physical therapy tomorrow and also started #dptgstronger today! I’m ready to FINALLY fix all these imbalances so I can come back stronger than ever next racing season! 💪🏻
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Thankful to be off work tomorrow so I can get a few dr appointments in. Who else is off work tomorrow??

Today was a nice day for walking around outside! Finally a little warmer, but still not sunny 🤷‍♀️
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I haven’t been running in the past (except once), because my bursitis I think has aggravated my IT band. 🤦🏼‍♀️ I start physical therapy tomorrow and also started #dptgstronger today! I’m ready to FINALLY fix all these imbalances so I can come back stronger than ever next racing season! 💪🏻
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Thankful to be off work tomorrow so I can get a few dr appointments in. Who else is off work tomorrow??

There were SO MANY DEADLIFTS today 🥵
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Romanian to single leg to straight leg... I’m genuinely surprised my hamstrings are still attached lol.
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Finished week 5 strong and ready to crush the last week of this challenge! 💪🏻
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#womenwholift #momswholift  #kaylaitsines #resistance #exercise #health #fitness #fitnessjourney #fitgirls #fitnessgirl #fitmomsover30 #fitmoms #healthylifestyle #healthyliving #sweat #sweatlife #consistency #motivation #accountability #kelseywells #pwrathome #pwr #sweatchallenge

There were SO MANY DEADLIFTS today 🥵
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Romanian to single leg to straight leg... I’m genuinely surprised my hamstrings are still attached lol.
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Finished week 5 strong and ready to crush the last week of this challenge! 💪🏻
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#womenwholift #momswholift #kaylaitsines #resistance #exercise #health #fitness #fitnessjourney #fitgirls #fitnessgirl #fitmomsover30 #fitmoms #healthylifestyle #healthyliving #sweat #sweatlife #consistency #motivation #accountability #kelseywells #pwrathome #pwr #sweatchallenge

My beautiful, amazing, sweet, loving kids and I spent the last two days in an indoor water park - hence the crazy hair for all of us. Have you been to the Great Wolf Lodge? It’s pretty freakn awesome. I needed a place for all of us to bond and laugh and make memories. The trip was a success! They thanked me so many times for taking them and actually got along the entire time ha!
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My bank account took a huge dent lol! But seriously idgaf!!! Their joy is priceless, and our time with each other here on earth is limited. They won’t want to hang out with me one day (or not as much). Also, tomorrow is not guaranteed.
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So fk the laundry and all the BS things on the weekend catching-up list and let’s make more memorable memories with the people who matter!! #qualityoverquantity
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I hope you’re all enjoying your weekend. I now need a two-day nap Lol!!
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#momlife #growthmindset #loveandlight #selflove #isagenix #progressnotperfection #startyourlife #itsalifestyle#isalife #isalifestyle #notjustadiet #isalifer #healthychange #morethanashake #beahealthychange #sidehustle #yourhealthisyourwealth #corporatemom #fitmom #fitmomma #fitafterfortysomething #womenwholift #womensupportingotherwomen

My beautiful, amazing, sweet, loving kids and I spent the last two days in an indoor water park - hence the crazy hair for all of us. Have you been to the Great Wolf Lodge? It’s pretty freakn awesome. I needed a place for all of us to bond and laugh and make memories. The trip was a success! They thanked me so many times for taking them and actually got along the entire time ha!
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My bank account took a huge dent lol! But seriously idgaf!!! Their joy is priceless, and our time with each other here on earth is limited. They won’t want to hang out with me one day (or not as much). Also, tomorrow is not guaranteed.
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So fk the laundry and all the BS things on the weekend catching-up list and let’s make more memorable memories with the people who matter!! #qualityoverquantity
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I hope you’re all enjoying your weekend. I now need a two-day nap Lol!!
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#momlife #growthmindset #loveandlight #selflove #isagenix #progressnotperfection #startyourlife #itsalifestyle #isalife #isalifestyle #notjustadiet #isalifer #healthychange #morethanashake #beahealthychange #sidehustle #yourhealthisyourwealth #corporatemom #fitmom #fitmomma #fitafterfortysomething #womenwholift #womensupportingotherwomen

Getting that back action in! I’m coming for the Bench press one step at a time.. #fitnessmotivation #fitnessjourney #fitlife #weightlossjourney #strengthjourney #strongnotskinny #womenwholift #instafit

Getting that back action in! I’m coming for the Bench press one step at a time.. #fitnessmotivation #fitnessjourney #fitlife #weightlossjourney #strengthjourney #strongnotskinny #womenwholift #instafit