#girlswholift photos & videos

26.3m Posts

Friday junior! I've done more HIIT and cardio this week than I've done in ages. I quit taking my birth control last month and have had a huge change in my energy and mood levels. I'm not sure if it's that or the weather but I'm loving it! I've also cut caffeine out for the most part (in the past month I've had about 2 or 3 root beers and one chai tea) and really decreased my sugar intake. I never really enjoyed sugary foods and mostly just ate them because they were available. And the caffeine was because I was always so miserably exhausted. And I was never sleeping at night. I feel tooootally different these days! I've also noticed a decrease my depression and anxiety!
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#fitness #girlswholift #gabbysgirls #girlswithmuscle #eatmorenotless #strongnotskinny #mirrorpic #leggings #quads #flex #growth #realtalk #ethos #booty #birthcontrol #lifestylechanges

Friday junior! I've done more HIIT and cardio this week than I've done in ages. I quit taking my birth control last month and have had a huge change in my energy and mood levels. I'm not sure if it's that or the weather but I'm loving it! I've also cut caffeine out for the most part (in the past month I've had about 2 or 3 root beers and one chai tea) and really decreased my sugar intake. I never really enjoyed sugary foods and mostly just ate them because they were available. And the caffeine was because I was always so miserably exhausted. And I was never sleeping at night. I feel tooootally different these days! I've also noticed a decrease my depression and anxiety!
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#fitness #girlswholift #gabbysgirls #girlswithmuscle #eatmorenotless #strongnotskinny #mirrorpic #leggings #quads #flex #growth #realtalk #ethos #booty #birthcontrol #lifestylechanges

Aww snap SHES BACKKKK! I took a nice, beautiful walk today and got in a 40 minute shoulder workout and FEEL AMAZING! I ate healthy all day till after my rainy soccer game I coached and then decided to devor a small pizza. ***Cause it’s all about that balance*** I have t-minus 5 days till my semester ends and I cannot wait!!! It’s so important to have time to get back to things that make you happy. Family Friends, food, coffee, puppies, bfs, books and reality tv are life!!! #girlswholift #mentalhealth #healthandfitness #physicalhealth #soccergirls #retiredcollegeathlete #finalsweek #stressonfleek

Aww snap SHES BACKKKK! I took a nice, beautiful walk today and got in a 40 minute shoulder workout and FEEL AMAZING! I ate healthy all day till after my rainy soccer game I coached and then decided to devor a small pizza. ***Cause it’s all about that balance*** I have t-minus 5 days till my semester ends and I cannot wait!!! It’s so important to have time to get back to things that make you happy. Family Friends, food, coffee, puppies, bfs, books and reality tv are life!!! #girlswholift #mentalhealth #healthandfitness #physicalhealth #soccergirls #retiredcollegeathlete #finalsweek #stressonfleek

Lots of cleans lately but still got lots of work to go on my form 😏 20 #hangclean 100 #du (#scaled singles) 20 #hangcleans 💪🏻 #girlswholift #t1dlookslikeme #warriorup

Lots of cleans lately but still got lots of work to go on my form 😏 20 #hangclean 100 #du ( #scaled singles) 20 #hangcleans 💪🏻 #girlswholift #t1dlookslikeme #warriorup

4.18.19| Two posts in one day.. whattt?? Who am I? Lol Felt good all day, but now I feel sick 😷I’m hoping it’s just a fluke thing and I’ll be good in the morning 🙏🏻 .
Nobody is perfect which is why I always say that progress is more important. Just keep doing you and putting in the time and work. Keep telling yourself that you are worth it, BECAUSE YOU ARE! 💙 .
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#fitness #supplements #exercise #swolelife #cleaneating #bodybuilding #fitspo #fitnessmotivation #workoutmotivation #mom #nopainnogain #fitfam #gainslife #healthyeats #follow #abs #gymmotivation #strong #igfit #flex #fitnessgoals #workout #gainz #fitmom #fitlife  #progress #picoftheday #momoftwo #girlswholift

4.18.19| Two posts in one day.. whattt?? Who am I? Lol Felt good all day, but now I feel sick 😷I’m hoping it’s just a fluke thing and I’ll be good in the morning 🙏🏻 .
Nobody is perfect which is why I always say that progress is more important. Just keep doing you and putting in the time and work. Keep telling yourself that you are worth it, BECAUSE YOU ARE! 💙 .
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#fitness #supplements #exercise #swolelife #cleaneating #bodybuilding #fitspo #fitnessmotivation #workoutmotivation #mom #nopainnogain #fitfam #gainslife #healthyeats #follow #abs #gymmotivation #strong #igfit #flex #fitnessgoals #workout #gainz #fitmom #fitlife   #progress #picoftheday #momoftwo #girlswholift

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Everything felt pretty smooth today happy to have my gaggle of support  on squat days you guys are the best!  One more heavy day left before meet day!!
Also thanks @jacebranch for the wraps! 👊🏼 @dadbod220 @pitt_connelley @joshmmorris24 @hennybirch @zac_salyer @hailey_michelle_ •
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 @baddad_barbell #beastofthebluegrass2019 
#powerlifting #baddadbarbell #Baddadbarbelltraining #baddadbarbellapparrel #girlswholift #powerliftingwomen #gwpl #liftheavyshit #PAWG #squatbenchdeadlift #thotpocket #lift #trainhard #strongmom #mombod #strongissexy #thinkbiggetbig

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Everything felt pretty smooth today happy to have my gaggle of support on squat days you guys are the best! One more heavy day left before meet day!!
Also thanks @jacebranch for the wraps! 👊🏼 @dadbod220 @pitt_connelley @joshmmorris24 @hennybirch @zac_salyer @hailey_michelle_




@baddad_barbell #beastofthebluegrass2019
#powerlifting #baddadbarbell #Baddadbarbelltraining #baddadbarbellapparrel #girlswholift #powerliftingwomen #gwpl #liftheavyshit #PAWG #squatbenchdeadlift #thotpocket #lift #trainhard #strongmom #mombod #strongissexy #thinkbiggetbig

Consistency. I, like most people sometimes struggle with being consistent and keeping the promises I make to myself. But this time, I am working on changing how my mind works. The more you keep those promises to yourself, the more you trust and have complete confidence in yourself. It’s small steps that make a huge difference. Let’s get it y’all!  #personaltrainer #teamwork #pt #coach #personaltraining #fitness #onlinetrainer #squadgoals #goals #fitfam #fitpic #charlotte #clt #qc #queencity #girlswholift #fitchick

Consistency. I, like most people sometimes struggle with being consistent and keeping the promises I make to myself. But this time, I am working on changing how my mind works. The more you keep those promises to yourself, the more you trust and have complete confidence in yourself. It’s small steps that make a huge difference. Let’s get it y’all! #personaltrainer #teamwork #pt #coach #personaltraining #fitness #onlinetrainer #squadgoals #goals #fitfam #fitpic #charlotte #clt #qc #queencity #girlswholift #fitchick

Lugar de mulher é na Monster Fit.💪🏻🔥💪🏻😄
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@laneandrade4758 .
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#monsterfit #Personal #physique #ifbb #PersonalTrainer #aesthetic #shape #coach #fitnessgirl #fitness #fit #Treinador #fitgirl #bodybuilding #model #girly #bodybuilding  #shape #gym #polishgirl #love #training #musculation  @eu_lidiavelino #gymmotivation #girlboss #girl #body #fitnessmodel #girlswholift #muscleup

Lugar de mulher é na Monster Fit.💪🏻🔥💪🏻😄
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@laneandrade4758 .
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#monsterfit #Personal #physique #ifbb #PersonalTrainer #aesthetic #shape #coach #fitnessgirl #fitness #fit #Treinador #fitgirl #bodybuilding #model #girly #bodybuilding #shape #gym #polishgirl #love #training #musculation @eu_lidiavelino #gymmotivation #girlboss #girl #body #fitnessmodel #girlswholift #muscleup

In conjunction with my post earlier...my most “zero F’s given” post ever because i truly don’t give a F—-!
Social media is a liar folks! Am I fit? HELL YES! Do I have defined abs and muscular legs? HELL YES! Do I have cellulite and belly rolls? HELL YES! So give yourself a freaking break ok? NO one is posting their least flattering photos (except me I guess). But I don’t even think it’s unflattering...just normal and real and people still love me, men still find me attractive, and I still model for some BADASS pictures and I’m strong as hell! 💪🏽🙌🏽💕
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#healthyhulagirl #samegirl #fitchick #bodypositive #normalizecellulite #bellyrollsarebeautiful #selflove #giveyourselfabreak #bodylove #fitness #motivation #inspiration #instagood #love #idgaf #zerofsgiven #lovethyself #girlswholift #strongwomen #truth #slay #badass #youareenough #imstillfit #stillfine #socialmediaisaliar #influencer

In conjunction with my post earlier...my most “zero F’s given” post ever because i truly don’t give a F—-!
Social media is a liar folks! Am I fit? HELL YES! Do I have defined abs and muscular legs? HELL YES! Do I have cellulite and belly rolls? HELL YES! So give yourself a freaking break ok? NO one is posting their least flattering photos (except me I guess). But I don’t even think it’s unflattering...just normal and real and people still love me, men still find me attractive, and I still model for some BADASS pictures and I’m strong as hell! 💪🏽🙌🏽💕
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#healthyhulagirl #samegirl #fitchick #bodypositive #normalizecellulite #bellyrollsarebeautiful #selflove #giveyourselfabreak #bodylove #fitness #motivation #inspiration #instagood #love #idgaf #zerofsgiven #lovethyself #girlswholift #strongwomen #truth #slay #badass #youareenough #imstillfit #stillfine #socialmediaisaliar #influencer

@phoenix_firemunson - There is no way to teach motivation. That’s something you dig deep within you. That’s a force that has to be called upon when you’re lost, broken, complacent, distracted by bull shit. .
You lose sight of it the more you go down your own rabbit hole, bc you forget your power. You dismiss your extraordinary goals for being unreachable. You teach yourself it’s ok to be just ordinary. .
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But my dear...you’re not ordinary. You’re meant to pave a road. You’re meant to light the path for others with you. .
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So...get off your ass and remember who the fooook you are! Anyone that doesn’t inspire that fire can be dismissed. I’ll write you a note! ##doctorheather 
#msinternational2019
#wingsofstrength 
#WOS
#wosambassador
#sponsoredathlete 
#girlswholift
#thephoenix
#procardhungry
#femalebodybuilder 
#fbb 
#legsfordays
#quads
#redheadsdoitbetter
#riseup

@phoenix_firemunson - There is no way to teach motivation. That’s something you dig deep within you. That’s a force that has to be called upon when you’re lost, broken, complacent, distracted by bull shit. .
You lose sight of it the more you go down your own rabbit hole, bc you forget your power. You dismiss your extraordinary goals for being unreachable. You teach yourself it’s ok to be just ordinary. .
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But my dear...you’re not ordinary. You’re meant to pave a road. You’re meant to light the path for others with you. .
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So...get off your ass and remember who the fooook you are! Anyone that doesn’t inspire that fire can be dismissed. I’ll write you a note! # #doctorheather
#msinternational2019
#wingsofstrength
#WOS
#wosambassador
#sponsoredathlete
#girlswholift
#thephoenix
#procardhungry
#femalebodybuilder
#fbb
#legsfordays
#quads
#redheadsdoitbetter
#riseup

Want to fix your pain?...Learn to lift.⁣
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From battling serious back pain to doing a set of 5 Deadlifts x 135lbs 🏋️‍♀️⁣
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Wendi has been absolutely crushing it in our 1:1 Personal Training session💪⁣
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But trust me it didn't start out that easy 🚫⁣
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We sat down 💺⁣
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Talked about her goal(s) 🗣️⁣
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Came up with a plan for success🏆⁣
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I'm so happy when a plan comes together ☺️🌈😁⁣
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*While the deadlift is a great exercise to strengthen your back & fix your pain, be sure to talk to your doctor and find a competent coach to help⁣
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#strength #training #painfree #personaltraining #strengthmatters #fitness #girlswholift #girlswhoworkout #weightlifting

Want to fix your pain?...Learn to lift.⁣

From battling serious back pain to doing a set of 5 Deadlifts x 135lbs 🏋️‍♀️⁣

Wendi has been absolutely crushing it in our 1:1 Personal Training session💪⁣

But trust me it didn't start out that easy 🚫⁣

We sat down 💺⁣

Talked about her goal(s) 🗣️⁣

Came up with a plan for success🏆⁣

I'm so happy when a plan comes together ☺️🌈😁⁣

*While the deadlift is a great exercise to strengthen your back & fix your pain, be sure to talk to your doctor and find a competent coach to help⁣

#strength #training #painfree #personaltraining #strengthmatters #fitness #girlswholift #girlswhoworkout #weightlifting

If your prepared to sacrifice your blood to see pretty waterfalls, highly recommend visiting Jourama Falls. 😂 We stopped in on our way north but quickly high tailed it out of there thanks to the mosquitoes. Yes we forgot insect repellant, so our own fault really. It’s looking like it’s going to be ANOTHER wet weekend for us. I swear to god we have the worst luck. This will be the third time in a row it’s rained when we’ve gone away. But I am just going to suck it up and try and enjoy the family time regardless. What are you guys up too for the long weekend? .
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Wearing my favourite @twotags tights. They are so comfy and the perfect road trip attire! Shop via the link in my BIO. Discount code: ALEXSTT.
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#fitness #fitnessjourney #weightlossjourney #weightloss #fitmomsofig #womensfashion #healthandfitness #transformation #motivation #girlswholift #girlswithmuscle #fitmoms #fitmums #instagood #fashion #activewear #australiansmallbusiness #fitnesstips #weightlosstips #ig_daily #ig_fitness #fitnesscommunity #weightlosscommunity #motherhood #mummyblogger #mommyblogger

If your prepared to sacrifice your blood to see pretty waterfalls, highly recommend visiting Jourama Falls. 😂 We stopped in on our way north but quickly high tailed it out of there thanks to the mosquitoes. Yes we forgot insect repellant, so our own fault really. It’s looking like it’s going to be ANOTHER wet weekend for us. I swear to god we have the worst luck. This will be the third time in a row it’s rained when we’ve gone away. But I am just going to suck it up and try and enjoy the family time regardless. What are you guys up too for the long weekend? .
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Wearing my favourite @twotags tights. They are so comfy and the perfect road trip attire! Shop via the link in my BIO. Discount code: ALEXSTT.
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#fitness #fitnessjourney #weightlossjourney #weightloss #fitmomsofig #womensfashion #healthandfitness #transformation #motivation #girlswholift #girlswithmuscle #fitmoms #fitmums #instagood #fashion #activewear #australiansmallbusiness #fitnesstips #weightlosstips #ig_daily #ig_fitness #fitnesscommunity #weightlosscommunity #motherhood #mummyblogger #mommyblogger

“The most dangerous woman of all is the one who refuses to rely on your sword to save her because she carries her own.” Along with the guns slowly but surely coming in. Good vibes, sun tan lines, drifting in the ocean and exploring in the caves and of course endless hours in the gym made for a relaxing two days off with some pretty awesome, genuine people! 📸: @tannermadilynn — #fitgirls #suntan #beachvibes #girlswholift #muscles #goodvibes #aspiretobebetter #happyhealthystrong #motivation #beyou #positivevibes #bikinis #summermode #feelthefear #doitanyway #unwavered

“The most dangerous woman of all is the one who refuses to rely on your sword to save her because she carries her own.” Along with the guns slowly but surely coming in. Good vibes, sun tan lines, drifting in the ocean and exploring in the caves and of course endless hours in the gym made for a relaxing two days off with some pretty awesome, genuine people! 📸: @tannermadilynn#fitgirls #suntan #beachvibes #girlswholift #muscles #goodvibes #aspiretobebetter #happyhealthystrong #motivation #beyou #positivevibes #bikinis #summermode #feelthefear #doitanyway #unwavered

Haven’t done a before and after in a little while. Swipe to see what I looked like 2 years ago, hard work pays off. There’s no shortcut, do what’s hard even if it takes long. Get uncomfortable and get used to being uncomfortable. That’s how you grow, that’s how you progress. Never quit, you can do it. 
Quote today: “STAY HUNGRY. STAY FOOLISH.” -Steve Jobs 💎💎💎💎
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#transformation #thickfit #thickworkout #bootygains #bootyworkout #legday #fitspo #workoutvideo #gymmotivation #girlswholift #fitness #quotes #inspiration #healthylifestyle #nutrition #weightloss #weightlossjourney #eatclean #curvy #goals #fatloss #transformation #beforeandafter

Haven’t done a before and after in a little while. Swipe to see what I looked like 2 years ago, hard work pays off. There’s no shortcut, do what’s hard even if it takes long. Get uncomfortable and get used to being uncomfortable. That’s how you grow, that’s how you progress. Never quit, you can do it.
Quote today: “STAY HUNGRY. STAY FOOLISH.” -Steve Jobs 💎💎💎💎






#transformation #thickfit #thickworkout #bootygains #bootyworkout #legday #fitspo #workoutvideo #gymmotivation #girlswholift #fitness #quotes #inspiration #healthylifestyle #nutrition #weightloss #weightlossjourney #eatclean #curvy #goals #fatloss #transformation #beforeandafter

I used to rely on lean cuisines and diet coke for dinner! I never learned how to cook and at the end of a long work day, the last thing that I wanted to do was prepare a meal for one. I was exhausted and lethargic and I realize now that I was feeling so crappy because of the CRAP that I was eating!
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I’m forever thankful that I took a chance and invested in my health 5 years ago. I bought a health and fitness program that taught me about nutrition... How to eat, what to eat, and how often to eat. The best part is that I was plugged into an online community where people shared recipes and taught me meal prep tips! I called my Mom and had her walk me through these recipes and slowly started to teach myself to cook.
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Years later, it is still the comprehensive nutrition program that I follow. I use these cute little containers as my measuring cups and I have found that a food journal has really helped me become more conscious of the foods that I’m eating! .
Calling all busy women! I'm doing a 30-Day online bootcamp where I will be working 1:1 with you to makeover your nutrition! I will give you all of the tools and resources for sustainable results. BEST part is you can still have wine on this comprehensive nutrition program! Hola! .
And whether you have a fitness routine you love... Soul cycle, your gym, orange theory, ect... Or you want to be set up with a fitness program that will help you meet your goals... OR you don’t want to work out at all... THIS IS FOR YOU... ALL OF YOU!
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If this sounds like something you would be down to do, comment “let’s get cooking” below and I will send you all the info 🍳👩🏼‍🍳 #healthynothungry

I used to rely on lean cuisines and diet coke for dinner! I never learned how to cook and at the end of a long work day, the last thing that I wanted to do was prepare a meal for one. I was exhausted and lethargic and I realize now that I was feeling so crappy because of the CRAP that I was eating!
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I’m forever thankful that I took a chance and invested in my health 5 years ago. I bought a health and fitness program that taught me about nutrition... How to eat, what to eat, and how often to eat. The best part is that I was plugged into an online community where people shared recipes and taught me meal prep tips! I called my Mom and had her walk me through these recipes and slowly started to teach myself to cook.
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Years later, it is still the comprehensive nutrition program that I follow. I use these cute little containers as my measuring cups and I have found that a food journal has really helped me become more conscious of the foods that I’m eating! .
Calling all busy women! I'm doing a 30-Day online bootcamp where I will be working 1:1 with you to makeover your nutrition! I will give you all of the tools and resources for sustainable results. BEST part is you can still have wine on this comprehensive nutrition program! Hola! .
And whether you have a fitness routine you love... Soul cycle, your gym, orange theory, ect... Or you want to be set up with a fitness program that will help you meet your goals... OR you don’t want to work out at all... THIS IS FOR YOU... ALL OF YOU!
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If this sounds like something you would be down to do, comment “let’s get cooking” below and I will send you all the info 🍳👩🏼‍🍳 #healthynothungry

The Flirty Sweatshirt 👛⠀
This cute sweatshirt will surely catch the eyes of others! It’s also super comfortable! Get yours on our website through the link in our bio! Dont forget to DM us!⠀
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#sweatshirt #yoga #womensfashion #gymrat #gym #gymshark #fitnessmotivation #fitness #fit #fitnessgirl #fitnessmodel #girlswholift #legday #bootyworkout #physique #gymnastics #pilates #gains #toned

The Flirty Sweatshirt 👛⠀
This cute sweatshirt will surely catch the eyes of others! It’s also super comfortable! Get yours on our website through the link in our bio! Dont forget to DM us!⠀



#sweatshirt #yoga #womensfashion #gymrat #gym #gymshark #fitnessmotivation #fitness #fit #fitnessgirl #fitnessmodel #girlswholift #legday #bootyworkout #physique #gymnastics #pilates #gains #toned

HIIT CONDITIONING
Tonight's workout kicked my ass! Definitely worked up a sweat. I want to thank @kaisafit for the inspiration around this workout! Get ready for 45 mins of continual effort!
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30s on, 20s off for 9 rounds (45 min total)
Squat + jump squat
Hand-to-hand KB swings
Half burpees
Deadlift into squat
Alt rows
Russian twists
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Once finished lay on the ground in a puddle of your own sweat and feel accomplished!
#bodybyktweedt #fitness #fitlife #getfit #gethealthy #healthy #anytimefitness #cardio #circuitwork #motivation #girlswithtattoos #girlswithmuscle #girlswholift #fitchicks #chickswholift #fitchick #hiit #conditioning #hiitconditioning #fullbody #45minutes #45minutehiit #ohmyquad #selfmadeshirts #funnygymshirts #mobility #butdidyoudie

HIIT CONDITIONING
Tonight's workout kicked my ass! Definitely worked up a sweat. I want to thank @kaisafit for the inspiration around this workout! Get ready for 45 mins of continual effort!
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30s on, 20s off for 9 rounds (45 min total)
Squat + jump squat
Hand-to-hand KB swings
Half burpees
Deadlift into squat
Alt rows
Russian twists
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Once finished lay on the ground in a puddle of your own sweat and feel accomplished!
#bodybyktweedt #fitness #fitlife #getfit #gethealthy #healthy #anytimefitness #cardio #circuitwork #motivation #girlswithtattoos #girlswithmuscle #girlswholift #fitchicks #chickswholift #fitchick #hiit #conditioning #hiitconditioning #fullbody #45minutes #45minutehiit #ohmyquad #selfmadeshirts #funnygymshirts #mobility #butdidyoudie

Chickpea (tuna) salad! 
This recipe is delicious!! it basically consists of canned chickpeas(mashed), vegan mayo, carrots, onions, spices (I used nutritional yeast, parsley, onion powder, garlic powder, and black pepper), served w romaine lettuce and wheat bread!! Chickpeas have hella protein 7 grams for half a cup! -
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#chickpeas #vegan #vegangainz #girlswholift #sandwhich #girlswithtattoos

Chickpea (tuna) salad!
This recipe is delicious!! it basically consists of canned chickpeas(mashed), vegan mayo, carrots, onions, spices (I used nutritional yeast, parsley, onion powder, garlic powder, and black pepper), served w romaine lettuce and wheat bread!! Chickpeas have hella protein 7 grams for half a cup! -
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#chickpeas #vegan #vegangainz #girlswholift #sandwhich #girlswithtattoos

Squatted my body weight for 8 reps the other day.

Felt DAMN good in the new platforms at @24hourfitnesshancockcenter 
Shout out to:
Hat: @live.relentless 
Shirt: @lhtxbyleighkhajovsky 
Shorts: @iab_mfg 
#bodyweightsquats #squats #legday #girlswholift #girlswholiftheavy #squatssquatssquats

Squatted my body weight for 8 reps the other day.

Felt DAMN good in the new platforms at @24hourfitnesshancockcenter
Shout out to:
Hat: @live.relentless
Shirt: @lhtxbyleighkhajovsky
Shorts: @iab_mfg
#bodyweightsquats #squats #legday #girlswholift #girlswholiftheavy #squatssquatssquats

Do’s and Don’ts of bLoAtInG🤰🏼⁣
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After a weekend FULL of fun🎉, cheesy smiles😄, and chocolate cake🎂, I’m feeling so thankful, but my body is STILL feeling veryyy just…“blahh.”⁣
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Anytime you steer away from your routine, you may find yourself feeling bloated, watery, and the scale reading 7 pounds heavier than the day before. ⁣
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Here’s the thing. You didn’t gain 7 pounds of fat in 2 days. Your body is simply reacting to the extra calories, sodium, and Cosmo martinis 🍸 you had for your birthday.⁣
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The scientific term for this is called: “living your best life.” ❤️⁣
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But, after a few days of fun, you’ll probably be ready to get rid of all the extra water your body is so desperately hanging on to. Here are some tips☝🏼⁣
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DO:⁣
✅Drink lots of water💧- as backwards as it sounds, drinking more water will help you feel less “watery”⁣
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✅Lift some heavy weights🏋🏼‍♀️ - use those extra carbs to build some muscle! Who knows? You may even hit a new PR with the extra fuel!⁣
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✅Get back to your usual routine ⏰ - the body THRIVES on consistency. After you’ve cut loose for a day or two, go right back to eating, sleeping, and moving the way your body is used to.⁣
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DON’T:⁣
🚫Do a frick-ton of cardio🏃🏼‍♀️- punishing yourself by doing hours of cardio to “burn it all off” is both mentally and physically unhealthy…also very unnecessary. If you want to have a sweat-sesh, that’s fine…but don’t go overboard.⁣
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🚫Starve yourself🍽- so you had some extra calories…honestly…who cares? Being in a caloric surplus for 1-2 days for a special occasion is NOT going to have LONG TERM detrimental effects on your hard-earned physique. Your body is a product of what you do a majority of the time…not one weekend.⁣
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🚫Obsess over the scale📉- this one is easier said than done. Your weight may or may not go back to normal after a few days back on your usual routine. It may take one day, it may take a week. Give it time. Stress also tends to make the scale go up, so just take a breather and be patient.

Do’s and Don’ts of bLoAtInG🤰🏼⁣

After a weekend FULL of fun🎉, cheesy smiles😄, and chocolate cake🎂, I’m feeling so thankful, but my body is STILL feeling veryyy just…“blahh.”⁣

Anytime you steer away from your routine, you may find yourself feeling bloated, watery, and the scale reading 7 pounds heavier than the day before. ⁣

Here’s the thing. You didn’t gain 7 pounds of fat in 2 days. Your body is simply reacting to the extra calories, sodium, and Cosmo martinis 🍸 you had for your birthday.⁣

The scientific term for this is called: “living your best life.” ❤️⁣

But, after a few days of fun, you’ll probably be ready to get rid of all the extra water your body is so desperately hanging on to. Here are some tips☝🏼⁣

DO:⁣
✅Drink lots of water💧- as backwards as it sounds, drinking more water will help you feel less “watery”⁣

✅Lift some heavy weights🏋🏼‍♀️ - use those extra carbs to build some muscle! Who knows? You may even hit a new PR with the extra fuel!⁣

✅Get back to your usual routine ⏰ - the body THRIVES on consistency. After you’ve cut loose for a day or two, go right back to eating, sleeping, and moving the way your body is used to.⁣

DON’T:⁣
🚫Do a frick-ton of cardio🏃🏼‍♀️- punishing yourself by doing hours of cardio to “burn it all off” is both mentally and physically unhealthy…also very unnecessary. If you want to have a sweat-sesh, that’s fine…but don’t go overboard.⁣

🚫Starve yourself🍽- so you had some extra calories…honestly…who cares? Being in a caloric surplus for 1-2 days for a special occasion is NOT going to have LONG TERM detrimental effects on your hard-earned physique. Your body is a product of what you do a majority of the time…not one weekend.⁣

🚫Obsess over the scale📉- this one is easier said than done. Your weight may or may not go back to normal after a few days back on your usual routine. It may take one day, it may take a week. Give it time. Stress also tends to make the scale go up, so just take a breather and be patient.

“Once in awhile blow your own mind.” You really have to reach the lowest of lows to realize your goals and what you want outweigh the bad. You have to overcome things mentally, learn that not everyone is going to support what you are aiming for. You have to see things for what they are, hike your perspective up to the mountain you need to get to and keep chipping away the miles until you get there. Then when you get to the top you pick another mountain. — #bodylove #loveyourself #goals #huscleforthemuscle #beyou #bikinis #fitgirls #gains #happyhealthystrong #girlswholift #feelthefear #doitanyway #unwavered

“Once in awhile blow your own mind.” You really have to reach the lowest of lows to realize your goals and what you want outweigh the bad. You have to overcome things mentally, learn that not everyone is going to support what you are aiming for. You have to see things for what they are, hike your perspective up to the mountain you need to get to and keep chipping away the miles until you get there. Then when you get to the top you pick another mountain. — #bodylove #loveyourself #goals #huscleforthemuscle #beyou #bikinis #fitgirls #gains #happyhealthystrong #girlswholift #feelthefear #doitanyway #unwavered

often times I see women stray from upper body exercises because they’re scared of getting bulky or “losing” their boobs. Breast size has everything to do with diet, and nothing to do with the muscles underneath them, but it is a common stigma with lifting. If the chest doesn’t get worked out there would be muscle imbalances which can lead to bad posture and improper lifting form. 
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#chestday #fitness #gym #bodybuilding #workout #gymlife #fitfam #gains #legday #fit #motivation #nopainnogain #fitlife #fitspo #fitnessmotivation #squats #chest #chestworkout #trainhard #strengthtraining #gymmotivation #muscle #getstrong #veganfitness #girlswholift #physiquefreak #abs #yoga #benchpress #girlswhobench

often times I see women stray from upper body exercises because they’re scared of getting bulky or “losing” their boobs. Breast size has everything to do with diet, and nothing to do with the muscles underneath them, but it is a common stigma with lifting. If the chest doesn’t get worked out there would be muscle imbalances which can lead to bad posture and improper lifting form.
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#chestday #fitness #gym #bodybuilding #workout #gymlife #fitfam #gains #legday #fit #motivation #nopainnogain #fitlife #fitspo #fitnessmotivation #squats #chest #chestworkout #trainhard #strengthtraining #gymmotivation #muscle #getstrong #veganfitness #girlswholift #physiquefreak #abs #yoga #benchpress #girlswhobench

Back attack with @cait_babyy20

I’ve been to the gym for 18 days straight now with no days off.  I am feeling amazing! 💪🏼 But I will listen to my body and when it says its time for a break, I will take a break. Until then rock on! 🤘🏽And if you watch my stories you know this already. And I appreciate you. 😘 
#charlottenc #transformation #today #fit #fitness #fitspo #fitnessquotes #love #life #lifestyle #gym #happy  #me #selfie #tbt #thirstythursday #booty #thursday #fun #inspire #inspiration #girl #girlswholift #girlswithtattoos #tattoos #train #trainer #fitmom #momlife

Back attack with @cait_babyy20

I’ve been to the gym for 18 days straight now with no days off. I am feeling amazing! 💪🏼 But I will listen to my body and when it says its time for a break, I will take a break. Until then rock on! 🤘🏽And if you watch my stories you know this already. And I appreciate you. 😘
#charlottenc #transformation #today #fit #fitness #fitspo #fitnessquotes #love #life #lifestyle #gym #happy #me #selfie #tbt #thirstythursday #booty #thursday #fun #inspire #inspiration #girl #girlswholift #girlswithtattoos #tattoos #train #trainer #fitmom #momlife

♥ When we're not fulfilling our potential and purpose, it is a direct symptom of growth being stagnant in our lives. We will try to hold onto the familiar and the comfortable even when it's unhealthy for us.
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✨ THE CHANGE BEGINS:
When your soul awakens to Truth. You'll feel a shift. So many changes will happen in your life and you will begin to witness confirmation to your right path/direction everywhere around you. The challenge is to accept the changes and trust the process. Have faith that it is time to uplevel and evolve from things that aren't growing you...or can't grow with you as you move forward. This requires us to break the chains keeping us in our comfort zones; it is painful. But it will be worth it.
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✨ THE PROCESS:
Once you've reached your breakthrough/rock bottom--when you're finally done resisting change--something called SURRENDERING, happens. You will probably feel a call towards isolation/cocooning. Often, transformation requires isolation... you'll go within to hear that Still Small Voice, learn yourself inside and out, and discover strengths that will bolster your confidence as you uplevel.
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✨ THE RESULT:
After surrendering to the internal shifts going on within you, your perspective will be much different. Your wants and needs may be much different--and you won't apologize for them. You will attract people and opportunities into your life that were previously unable to reach you...or even repelled because you were not ready for them yet. Continue trusting, continue seeking, continue growing, continue practicing awareness, continue loving (yourself and others), continue forgiving... because the result is not the end, it is only a new beginning.
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#throwbackthursday #energyhealing #spiritualawakening #oceans #trust #love #growth #fitfam #girlswholift #strongwomen #womanhood #inspireothers #personaltrainer @trainforher #trainforhermagazine #womensbest #empath #fullmooninlibra #lightworker #thoughts #manifestation #holistichealing #love #nofilter #selfie #soultribe

♥ When we're not fulfilling our potential and purpose, it is a direct symptom of growth being stagnant in our lives. We will try to hold onto the familiar and the comfortable even when it's unhealthy for us.
.
✨ THE CHANGE BEGINS:
When your soul awakens to Truth. You'll feel a shift. So many changes will happen in your life and you will begin to witness confirmation to your right path/direction everywhere around you. The challenge is to accept the changes and trust the process. Have faith that it is time to uplevel and evolve from things that aren't growing you...or can't grow with you as you move forward. This requires us to break the chains keeping us in our comfort zones; it is painful. But it will be worth it.
.
✨ THE PROCESS:
Once you've reached your breakthrough/rock bottom--when you're finally done resisting change--something called SURRENDERING, happens. You will probably feel a call towards isolation/cocooning. Often, transformation requires isolation... you'll go within to hear that Still Small Voice, learn yourself inside and out, and discover strengths that will bolster your confidence as you uplevel.
.
✨ THE RESULT:
After surrendering to the internal shifts going on within you, your perspective will be much different. Your wants and needs may be much different--and you won't apologize for them. You will attract people and opportunities into your life that were previously unable to reach you...or even repelled because you were not ready for them yet. Continue trusting, continue seeking, continue growing, continue practicing awareness, continue loving (yourself and others), continue forgiving... because the result is not the end, it is only a new beginning.
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#throwbackthursday #energyhealing #spiritualawakening #oceans #trust #love #growth #fitfam #girlswholift #strongwomen #womanhood #inspireothers #personaltrainer @trainforher #trainforhermagazine #womensbest #empath #fullmooninlibra #lightworker #thoughts #manifestation #holistichealing #love #nofilter #selfie #soultribe

#tbt Missing my bikini girls😍. I know I don't post alot but I am always grinding hard in and out of the gym. Slow we will and steady wins the race! Im excited to lean down this season to reveal all my hard work!💪🤗 #friends #teamuniverse #bikinicompetitor #work #workharder #girlswholift #teamlegacy #newcoaches #changeisgood #fitness #fitmom #fitspo #bootybuilding #bodybuilding.

#tbt Missing my bikini girls😍. I know I don't post alot but I am always grinding hard in and out of the gym. Slow we will and steady wins the race! Im excited to lean down this season to reveal all my hard work!💪🤗 #friends #teamuniverse #bikinicompetitor #work #workharder #girlswholift #teamlegacy #newcoaches #changeisgood #fitness #fitmom #fitspo #bootybuilding #bodybuilding .

I am in love with these new work out pants from @edgyheartboutique 😍

I am in love with these new work out pants from @edgyheartboutique 😍

Does a good braid make anyone else feel super powerful or is that just me? 🤣 Today’s #workout was @kelseywells PWR week 1 back and shoulders! My arms are definitely my weakest point so I’ll be feeling this tomorrow 🔥
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•Seated Row: 15/12/12/10
•Lat Pulldown: 12/10/10
•Arnold Press: 12/10/10
•Superset 1: face pull 12 reps + side raise 12 reps
•Superset 2: bent-over reverse fly 12 reps + front raise 12 reps
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#weightlosstransformation #weightloss #weightlossjourney #progressnotperfection #kelseywellspwr #sweat #pwr #pwr2019 #progress #transformation #motivation #fitnessmotivation #fitness #fitnessgirl #strongissexy #strongnotskinny #gym #gymmotivation #bbg #bbgtransformation #bbgmoms #fitmom #girlswholift #momswholift #weightlossmotivation #weightlifting #weightlossinspiration#liftheavy #gymgirl

Does a good braid make anyone else feel super powerful or is that just me? 🤣 Today’s #workout was @kelseywells PWR week 1 back and shoulders! My arms are definitely my weakest point so I’ll be feeling this tomorrow 🔥
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•Seated Row: 15/12/12/10
•Lat Pulldown: 12/10/10
•Arnold Press: 12/10/10
•Superset 1: face pull 12 reps + side raise 12 reps
•Superset 2: bent-over reverse fly 12 reps + front raise 12 reps
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#weightlosstransformation #weightloss #weightlossjourney #progressnotperfection #kelseywellspwr #sweat #pwr #pwr2019 #progress #transformation #motivation #fitnessmotivation #fitness #fitnessgirl #strongissexy #strongnotskinny #gym #gymmotivation #bbg #bbgtransformation #bbgmoms #fitmom #girlswholift #momswholift #weightlossmotivation #weightlifting #weightlossinspiration #liftheavy #gymgirl

❤️ Sharon does it for health. Non scale victories. She hasn’t smoked in 2 months *AMAZING* and is training with us for her first half marathon! We are so beyond proud of Sharon and her determination in her quest for wellness. Sharon, you are true inspiration 🤗❤️

❤️ Sharon does it for health. Non scale victories. She hasn’t smoked in 2 months *AMAZING* and is training with us for her first half marathon! We are so beyond proud of Sharon and her determination in her quest for wellness. Sharon, you are true inspiration 🤗❤️

❤️ Sharon does it for health. Non scale victories. She hasn’t smoked in 2 months *AMAZING* and is training with us for her first half marathon! We are so beyond proud of Sharon and her determination in her quest for wellness. Sharon, you are true inspiration 🤗❤️

❤️ Sharon does it for health. Non scale victories. She hasn’t smoked in 2 months *AMAZING* and is training with us for her first half marathon! We are so beyond proud of Sharon and her determination in her quest for wellness. Sharon, you are true inspiration 🤗❤️

Even on the days I wanna quit and stay in bed I say fuck it and go. I listen to my body though. Last week I can do 80lb dumbbells and today I stuck with 40s. I felt better while we were there and then came home and took a nap. 
#mswarrior #multiplesclerosis #thisisms #lifewithms #severefatigue #fitlife #fitfam #strongwomen #fitchick #girlswholift #chestday #womenwithmuscles #instafit #girlgang #gym #fitmom #fitness #weightlifting

Even on the days I wanna quit and stay in bed I say fuck it and go. I listen to my body though. Last week I can do 80lb dumbbells and today I stuck with 40s. I felt better while we were there and then came home and took a nap.
#mswarrior #multiplesclerosis #thisisms #lifewithms #severefatigue #fitlife #fitfam #strongwomen #fitchick #girlswholift #chestday #womenwithmuscles #instafit #girlgang #gym #fitmom #fitness #weightlifting

Definitely feeling yesterday’s leg workout today so did chest & triceps💪🏻 gave my legs a rest so hopefully Saturday’s long run is good! -> W.14 D.4 @kelseywells .
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#Newyearnewgoals #pwr #pwrprogram #kelseywellspwr #sweat #lift #girlswholift #weighttraining #getstronger #pwr2019 #getfit #stronger #fitjourney #weekdayworkout #liss #morninggymsesh #afterworkworkout #getfit #morningworkout #halfmarathontraining #brooklynhalftraining

Definitely feeling yesterday’s leg workout today so did chest & triceps💪🏻 gave my legs a rest so hopefully Saturday’s long run is good! -> W.14 D.4 @kelseywells .
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#Newyearnewgoals #pwr #pwrprogram #kelseywellspwr #sweat #lift #girlswholift #weighttraining #getstronger #pwr2019 #getfit #stronger #fitjourney #weekdayworkout #liss #morninggymsesh #afterworkworkout #getfit #morningworkout #halfmarathontraining #brooklynhalftraining

INVERNO PRA ELAS.

INVERNO PRA ELAS.

No time to play around. Went in got legs, and HIIT done. My body is screaming for more every time I get in the gym. I highly recommend flat shoes for leg day, they help your stance and engage the leg muscles more. I recently got some DM’s from some mamas and mamas to be asking how I slimmed down so quickly. First, I’m not slim by any means, I carry fat in odd areas that’s hard to kill 😑. When I was pregnant with Emma, I stayed hella active. I walked, I did yoga, I did light weight lifting. The most important thing was, my diet. I stuck to eating healthy during the week, but I still had cheat meals. The day after I gave birth to Emma, I strapped on a 3 piece belly wrap. Covering upper abs, tummy and pelvis...of course I got it approved by my doctor first. I wasn’t allowed to do any exercise during recovery for 6 weeks 😒😑 but I kinda broke that a few times. I went back to my regular diet, which was all clean eating. My body craves it. It takes time to fool your body into wanting clean food but all through my pregnancy and post pregnancy that’s all I wanted. So I had a head start. Once I was cleared to exercise, I raised my protein intake and lowered my carbs. I haven’t seen much change on the scale but that’s expected as muscle weighs the same as fat. So I’m weight lifting to pretty much squeeze the fat out and replace it by muscle. Hiit is done to kill unwanted fat faster than regular cardio. I want to keep my curves so I limit cardio bc it won’t benefit my body. Core work is done to strengthen the core which is the foundation to you’re whole body. I won’t get my abs back for about a year I’m assuming as my uterus is still recovering. Bottom line, be patient and trust the process. I see progress as slow as it is, it’s my new project. Project recover after birth 😁. If I can do it with a newborn, you can too. You just have to find what motivates you. #fitmom #postpartumbody #recovery #ptulaactive #fitspo #selfie #selflove #hiit #cardio #selfcare #selfiequeen #bodybuilding  #fitgirl #fitspiration #girlswholift #peace #fitness #fitnessmotivation #motivation #fitlife #squats #weightlifting #life #instalove

No time to play around. Went in got legs, and HIIT done. My body is screaming for more every time I get in the gym. I highly recommend flat shoes for leg day, they help your stance and engage the leg muscles more. I recently got some DM’s from some mamas and mamas to be asking how I slimmed down so quickly. First, I’m not slim by any means, I carry fat in odd areas that’s hard to kill 😑. When I was pregnant with Emma, I stayed hella active. I walked, I did yoga, I did light weight lifting. The most important thing was, my diet. I stuck to eating healthy during the week, but I still had cheat meals. The day after I gave birth to Emma, I strapped on a 3 piece belly wrap. Covering upper abs, tummy and pelvis...of course I got it approved by my doctor first. I wasn’t allowed to do any exercise during recovery for 6 weeks 😒😑 but I kinda broke that a few times. I went back to my regular diet, which was all clean eating. My body craves it. It takes time to fool your body into wanting clean food but all through my pregnancy and post pregnancy that’s all I wanted. So I had a head start. Once I was cleared to exercise, I raised my protein intake and lowered my carbs. I haven’t seen much change on the scale but that’s expected as muscle weighs the same as fat. So I’m weight lifting to pretty much squeeze the fat out and replace it by muscle. Hiit is done to kill unwanted fat faster than regular cardio. I want to keep my curves so I limit cardio bc it won’t benefit my body. Core work is done to strengthen the core which is the foundation to you’re whole body. I won’t get my abs back for about a year I’m assuming as my uterus is still recovering. Bottom line, be patient and trust the process. I see progress as slow as it is, it’s my new project. Project recover after birth 😁. If I can do it with a newborn, you can too. You just have to find what motivates you. #fitmom #postpartumbody #recovery #ptulaactive #fitspo #selfie #selflove #hiit #cardio #selfcare #selfiequeen #bodybuilding #fitgirl #fitspiration #girlswholift #peace #fitness #fitnessmotivation #motivation #fitlife #squats #weightlifting #life #instalove

The Lucky Sneakers 🍀⠀
These adorable shoes are just what you need to make a presence at the gym! You look cute, feel good, what could go wrong? Get yours today on our website through the link in our bio! Dont forget to DM us! ⠀
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#sneakers #sneakerhead #sneaker #yoga #gym #gymshark #gains #girlswholift #fitnessmotivation #fitness #fitnessgirl #fitnessmodel #legday #legday🍑 #bootyworkout

The Lucky Sneakers 🍀⠀
These adorable shoes are just what you need to make a presence at the gym! You look cute, feel good, what could go wrong? Get yours today on our website through the link in our bio! Dont forget to DM us! ⠀



#sneakers #sneakerhead #sneaker #yoga #gym #gymshark #gains #girlswholift #fitnessmotivation #fitness #fitnessgirl #fitnessmodel #legday #legday 🍑 #bootyworkout

What a beautiful day for some #discgolf ☀️ Loving all this sun ❤️ #juststrongambassador #juststrongwomen #girlswholift #juststrongclothing #springisherefinally

What a beautiful day for some #discgolf ☀️ Loving all this sun ❤️ #juststrongambassador #juststrongwomen #girlswholift #juststrongclothing #springisherefinally

I've been lifting 1 year & 3 days consistently! Praise God.  Pics 1 year apart, from 40% BF to 20% BF, Size 18 to size 8 pants, Lost 52 pounds of Fat, gained 33 pounds of Muscle currently at 214.5# today!  Down from over 380 pounds 5 years ago! Hopefully I'll reach my goal of 180# & 11% bodyfat before the end of this year! #GirlsWhoLift #FromFatToFit #MySavageJourney #BecauseMuscles #GoHeavyOrGoHome #DoYouEvenLiftBro #BSH #GetSwole #WinningatLosing

I've been lifting 1 year & 3 days consistently! Praise God. Pics 1 year apart, from 40% BF to 20% BF, Size 18 to size 8 pants, Lost 52 pounds of Fat, gained 33 pounds of Muscle currently at 214.5# today! Down from over 380 pounds 5 years ago! Hopefully I'll reach my goal of 180# & 11% bodyfat before the end of this year! #GirlsWhoLift #FromFatToFit #MySavageJourney #BecauseMuscles #GoHeavyOrGoHome #DoYouEvenLiftBro #BSH #GetSwole #WinningatLosing

Summertime Fine. 🍦💋🌺🔥🌊 Suit:@wetbarswimpromo

Summertime Fine. 🍦💋🌺🔥🌊 Suit:@wetbarswimpromo

Didn’t wanna work out....worked out for an hour and a half 
Push Press 5x8
Tabata row
Tabata Abs
4x4 back squat

Wod:
2 rounds 
80 double unders
400m run
20 ctb 
Then biceps/triceps/ shoulders

All with my personal cheerleader 
#crossfit #girlswholift #momswholift #trifecta

Didn’t wanna work out....worked out for an hour and a half
Push Press 5x8
Tabata row
Tabata Abs
4x4 back squat

Wod:
2 rounds
80 double unders
400m run
20 ctb
Then biceps/triceps/ shoulders

All with my personal cheerleader
#crossfit #girlswholift #momswholift #trifecta

Bar hangs 🙃 #trippy

Bar hangs 🙃 #trippy

If it don’t make you look like this, I don’t want it. #sweat #cardio #workout #gym #lift #fitness #fitspo #shreddingforthewedding #makingthemcphersons #callsignbuffbarbie #girlswholift
Double trouble #girlswholift #fitnessgirl

Double trouble #girlswholift #fitnessgirl

Gym Rules by me😂:
.  #1 NEVER interrupt someone’s  in the middle of their set. (Just look my face in the first video. You don’t want me to fight you #tinybutmighty 😂).
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#2 Chalk is allowed.
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#3 Loud music only.
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#4 Do not lower deadlifts quietly this not 🌎fitness.
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#5 Train, Do not work out.
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#6 Never eat Gaby’s food.
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#7 No curling in the F&@$/* Squat rack. Ever.
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#8 Rack the weights when you’re done.
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# 9 No ego lifters. No one cares about your wilks
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#10 Read again rule #6 .
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#11 Share your ammonia.
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What other rules would you add to that list? .
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Just in case that you are looking for a workout to kill you try what I did today.
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220lbx5x3 sumo
210lb3x6 conventional
3x12 rows machine
3x12 Romanian deads 
3x20 Globet Squats 
3x1min weight plank 
3x12 DB row 
20min mobility workout

Gym Rules by me😂:
. #1 NEVER interrupt someone’s in the middle of their set. (Just look my face in the first video. You don’t want me to fight you #tinybutmighty 😂).
.
#2 Chalk is allowed.
.
#3 Loud music only.
.
#4 Do not lower deadlifts quietly this not 🌎fitness.
.
#5 Train, Do not work out.
.
#6 Never eat Gaby’s food.
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#7 No curling in the [email protected]$/* Squat rack. Ever.
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#8 Rack the weights when you’re done.
.
# 9 No ego lifters. No one cares about your wilks
.
#10 Read again rule #6 .
.
#11 Share your ammonia.
.
.
What other rules would you add to that list? .
.
Just in case that you are looking for a workout to kill you try what I did today.
.

220lbx5x3 sumo
210lb3x6 conventional
3x12 rows machine
3x12 Romanian deads
3x20 Globet Squats
3x1min weight plank
3x12 DB row
20min mobility workout

Laughing at all the guys who think I’m single and try to ask me out through Instagram. Y’all think you’re clever and cute but just know you’re not🤢🥰
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But all seriousness... I love dis boy right here lol. So many life changes about to be made within the next few months. A little scary but I wouldn’t have it any other way!! EEP ❤️🤙🏼🎓💍

Laughing at all the guys who think I’m single and try to ask me out through Instagram. Y’all think you’re clever and cute but just know you’re not🤢🥰
-
But all seriousness... I love dis boy right here lol. So many life changes about to be made within the next few months. A little scary but I wouldn’t have it any other way!! EEP ❤️🤙🏼🎓💍

How do you cut carbs? •
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Into slices 🍕 •
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📸 @kofiand2sugars

How do you cut carbs? •


Into slices 🍕 •


📸 @kofiand2sugars

Its been 3 weeks since I have been going to the gym with my brother since he I'd home from Thailand. I am still a work in progress but my anxiety is getting better I dont look around the gym as much to see or notice anyone staring at me, I'm able to walk right in without having a anxiety attack and I've been tanning which makes everyone feel better about themselves lol... I bau only be 7lbs away from where I was but 7lbs is a big difference..... wish me luck

#overcomingAnxiety #beatinganxiety #bossgirls

Its been 3 weeks since I have been going to the gym with my brother since he I'd home from Thailand. I am still a work in progress but my anxiety is getting better I dont look around the gym as much to see or notice anyone staring at me, I'm able to walk right in without having a anxiety attack and I've been tanning which makes everyone feel better about themselves lol... I bau only be 7lbs away from where I was but 7lbs is a big difference..... wish me luck

#overcomingAnxiety #beatinganxiety #bossgirls

🚨 CLIENT SPOTLIGHT 🚨
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~205 (right) vs. ~180 lbs (left)
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Height: 5’11
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Age: 31 years
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Phil, Phil, Phil…what can I say you look amazing! Barbell Brigade lost a shredded one!
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What you see here is a 35 week transformation. Why so long? Well, Phil competes in weightlifting and he didn’t want the diet to affect his performance. There was also the fact that he worked an office job which is notorious for employees bringing in junk food every day into the lunch room 😡. So, taking that into consideration, we decided to take a very long approach, implementing planned diet breaks and re-feeds a long the way. This would ensure he would perform well in competition and still achieve his fat loss goals throughout. Also, this was the first time he had ever done any sort flexible dieting, so it was only natural that mishaps would happen.
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More importantly than the fat loss itself are the new lifestyle habits that Phil has developed during his fat loss journey. He now has the knowledge and tools required dieting, if he chooses so to do one again in the future.
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“You give a poor man a fish and you feed him for a day. You teach him to fish and you give him an occupation that will feed him for a lifetime” - if your coach doesn’t teach you, run away.
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JOIN ME 🙋🏻‍♂️ IN GETTING IN SHAPE FOR SUMMER! ☀️🌈
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If interested, contact me or @nick.witczak personally. You could also reach us at @six47elite or send an email to 📩 six47elite.ts@gmail.com

🚨 CLIENT SPOTLIGHT 🚨
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~205 (right) vs. ~180 lbs (left)
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Height: 5’11
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Age: 31 years
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Phil, Phil, Phil…what can I say you look amazing! Barbell Brigade lost a shredded one!
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What you see here is a 35 week transformation. Why so long? Well, Phil competes in weightlifting and he didn’t want the diet to affect his performance. There was also the fact that he worked an office job which is notorious for employees bringing in junk food every day into the lunch room 😡. So, taking that into consideration, we decided to take a very long approach, implementing planned diet breaks and re-feeds a long the way. This would ensure he would perform well in competition and still achieve his fat loss goals throughout. Also, this was the first time he had ever done any sort flexible dieting, so it was only natural that mishaps would happen.
-
More importantly than the fat loss itself are the new lifestyle habits that Phil has developed during his fat loss journey. He now has the knowledge and tools required dieting, if he chooses so to do one again in the future.
-
“You give a poor man a fish and you feed him for a day. You teach him to fish and you give him an occupation that will feed him for a lifetime” - if your coach doesn’t teach you, run away.
-
JOIN ME 🙋🏻‍♂️ IN GETTING IN SHAPE FOR SUMMER! ☀️🌈
-
If interested, contact me or @nick.witczak personally. You could also reach us at @six47elite or send an email to 📩 six47elite.ts@gmail.com

You know the diet is working when you finally start to see your jawline again 🙌🏼 thank you boss @marketherden

You know the diet is working when you finally start to see your jawline again 🙌🏼 thank you boss @marketherden

A few weeks ago during the CrossFit Open workout 19.2 I couldn’t complete the 3 rd round because I couldn’t clean the 95lbs......yesterday I did 6 Clean and Jerks at 95lb!! A PR for me. .
Still need a lot of work on form and technique because you can’t lift heavier is your technique is crap. .
Nothing feels more satisfying then hard work and meeting goals ♥️💪🏻
#hittinggoals #hardwork #crossfit #cleanandjerk

A few weeks ago during the CrossFit Open workout 19.2 I couldn’t complete the 3 rd round because I couldn’t clean the 95lbs......yesterday I did 6 Clean and Jerks at 95lb!! A PR for me. .
Still need a lot of work on form and technique because you can’t lift heavier is your technique is crap. .
Nothing feels more satisfying then hard work and meeting goals ♥️💪🏻
#hittinggoals #hardwork #crossfit #cleanandjerk

💪🏼💪🏼💪🏼☠️☠️☠️
Of course the days I go hard in the gym @kingcastle_pwrlifting gets the weakest vids of me 🙃😩😂 (this was taken after, I’m fatigued as fuck) 
Bench day: 
Current body weight; 132 
1) 65x10
2) 75x8
3) 85x3
4) 95x1
5) 105x1 
6) 95x7 
7) 245(chained)x3 
8) 65x18

Inclined bench; 
65x8 
Followed by: *side laterals *barbell/ plate front raises *tricep extensions *bicep curls *shoulder press
#benchday #girlswholift #strong #powerful #power #motivation #animalpak

💪🏼💪🏼💪🏼☠️☠️☠️
Of course the days I go hard in the gym @kingcastle_pwrlifting gets the weakest vids of me 🙃😩😂 (this was taken after, I’m fatigued as fuck)
Bench day:
Current body weight; 132
1) 65x10
2) 75x8
3) 85x3
4) 95x1
5) 105x1
6) 95x7
7) 245(chained)x3
8) 65x18

Inclined bench;
65x8
Followed by: *side laterals *barbell/ plate front raises *tricep extensions *bicep curls *shoulder press
#benchday #girlswholift #strong #powerful #power #motivation #animalpak

Today and yesterday. Not sure why my calories didn’t register properly and how in the heck do y’all run in this heat and humidity for long distances?!?! I think it was partly the heat and partly my body not being fueled correctly for a longer run. Anyone train distance on Whole30? What do you use for fuel before hand? I ran out of steam big time! 🥵

Today and yesterday. Not sure why my calories didn’t register properly and how in the heck do y’all run in this heat and humidity for long distances?!?! I think it was partly the heat and partly my body not being fueled correctly for a longer run. Anyone train distance on Whole30? What do you use for fuel before hand? I ran out of steam big time! 🥵

I don't workout to be skinny.
I workout to be strong.
#intraining #neversettle #loveyourself #iam1stphorm #girlswholift

I don't workout to be skinny.
I workout to be strong.
#intraining #neversettle #loveyourself #iam1stphorm #girlswholift

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