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🚨Wake up call for all women- read this post🙌🏻👇🏻🚨
These next 3 points are part of my personal fitness philosophy; and CRUCIAL for you to understand in order to be your healthiest, fittest, best self. If I could narrow down 3 of the most important pieces of advice I could ever give you, this is it.😁🔥
✨Women need to pick up more barbells and LIFT HEAVY [email protected]*KIN WEIGHT.🏋🏻♀️💪🏻
There are endless mental and physical health benefits. Stop trying to lift light weight and “tone”. YOU CAN NOT “TONE” a muscle. You’re either building muscle, or not doing enough to let the muscle tear + repair. End of story- there is no middle ground of “toning”.
✨FUCK FAD DIETS.🤦🏻♀️🙄💀
You don’t need to join your high school besties pyramid scheme. You don’t need to wear waist trainers and sweat wraps. You don’t need to do a fucking juice cleanse. Keto is not a fucking miracle worker diet.
✨CARBS. ARE. LIFE. 🥯🥐🥞🍎
Stop thinking cutting carbs is the answer!!! That could be the very thing keeping you overweight and sick- your lack of a balanced diet.
I’ll also point out that women on low carb diets are more likely to suffer from hypothyroidism, hormone problems, serotonin insufficiency, insulin resistance and period problems/amenorrhea (loss of your cycle completely). A major driver for PCOS is insulin resistance. Why keep putting your body in danger and cutting out carbs when it doesn’t ever work anyway?!😭 #stopcuttingcarbs
👉🏻leave a comment with a “💯” if you agree! Tag a #goalgetter woman that needs to hear this💕 at Seattle, Washington
Someone asked me how I got into coaching tonight and as I shared my story, I couldn't help but tear up 😭!
Just remembering how miserable I was, put me back into that headspace for a brief moment. After sharing, I took a look back at my photos to remind myself of how much I have lost, but more importantly what I've gained!
To date, I've lost 20 lbs and countless inches, tho I think you can see that! 😎
What's not so easy to see...I've gained my mental health, stability, an entire girl gang of empowering and inspiring women and a commitment to myself that is unwavering!💪
It's never easy to put these photos out on the internet for all to see...but I know how lost and ashamed I once was. I know by sharing my journey, I am giving someone else hope to make a much needed change!
So on this Transformation Tuesday, I have to ask, 🤔 where do you see yourself in 6 months? 6 weeks? Heck 6 days?!
Changes come in all sizes and it's never too late to get started on one yourself!
#transformationtues #transformationphotos #workoutresults #smallchangesbigresults #mindsetshifts at Cincinnati
Transformation Tuesday! Small change but their is a difference. Look how my pants fit way better. Nsv victory bought these pants and wasn’t comfortable in them now they fit amazing. #transformationtues #fitness #loveyourself #mybody #changes #motivation #nevergiveup #oneworkoutatatime #itsajourney #lifestyle #determine #dicipline #goingforit #health #doingthis #juatdoit
👉🏽🏋🏽♀️TRUST THE PROCESS! At some point you HAVE TO DECIDE what you want and GO AFTER IT....with the best effort AND come out as an improved design of yourself.☺👙 👈🏽Never be satisfied!👣
*****NOTHING WILL WORK but WORK!🏋🏽♀️🏋🏽♀️⚠️💪🏽
#TransformationTues #fitchics #progressnotperfection #goaldigger #fitthick #curvyandfit #naturalweightloss #fitgirlsinspire #weightlossjourney #bodyundercontruction #blackfitness #fit40s #workforthebodyyouwant #fitmomsofig #happyhealthy #fitoverskinny #bodyundercontruction #progress #results #lifestyle #gettingbacktomewithdee
For most years of my life, my mind & thoughts have been filled with negativity. I’d try to push them away but they would quick come back and, quite honestly, I didn’t know how to overcome it. They told me I wasn’t good enough, I wasn’t smart enough, I wasn’t outgoing enough...and the list went on. Others told me I need to do this thing called personal development, but I was a busy CPA and how in my world would I find time to add one more thing to my plate - especially anything that required true focus!
I struggled to slow my mind down as I was always on the go and enjoyed having a full schedule. I now understand that was a defense mechanism I adopted to help keep my mind busy on other things - and not the negative thoughts. When I would attempt to read a book, my mind would be all over the place - thinking about all the things I needed to do, thinking about everything BUT what I was reading. I would end up reading the same page multiple times to try to comprehend it - it was frustrating to say the least. .
But I knew I had to do something. So I made the decision to learn how to become a better reader. It took much practice & telling myself that “I am a reader” to finally slow my mind down and comprehend the things I was reading. And you know what - they were right! Growing my mind through personal development has allowed me to learn so much about myself. It’s helped grow my confidence and belief in myself. It’s helped me push past fears and take action. It’s helped quiet the internal voices that tell me I’m not good enough. It’s helped reduce my worries & anxiety. Trust me - I’ve still got a ways to go, but I’m actively working to be better every day. And the best part is I now look forward to my daily reading time.
If you would like some good recommendations when it comes to books to read or podcasts to listen to, then reach out and share with me where you are on your journey or what you’re struggling with. I’d LOVE to connect you to that right something you need to give you a boost and help move your forward just like personal development has done for me!
Sorry not sorry, your personal trainer is probably a terrible source of nutrition advice.🐸🍵🤷🏻♀️
I am one, so I know exactly the type of outdated, generic nutrition education most of them have. (Hint: it sucks).
In light of recent ~events~ in the fitspo space, I felt the need to reiterate this!👏🏻
So- This is your friendly reminder to DO YOUR RESEARCH! Don’t hire someone just because they look good and they have followers.😖
👉🏻“Looking good” RARELY equates to a person being capable of giving safe/researched/unbiased nutrition advice.
I’m here to tell you right now, I didn’t learn SQUAT about nutrition with my PT cert. (see what I did there 😉)
Most certifications tell you the absolutely minimal basics. If I had never expanded my knowledge base from that, no doubt I would not be a very good coach lol.🙃
Fitness coaches/personal trainers can expand that general base by reading books, articles, studies, ebooks, listening to podcasts and other unbiased, educational content.
BUT- *Most* big box gym “personal trainers” do not have the passion or drive to care about continuing education; on top of the fact that they’d have no time to explain it to you anyways.
What can you do to make sure you can trust whoever you’re reaching out to for help?!
✅ASK for their resume. How are they so qualified to guide you?
✅YOU should interview THEM! Ask them why they think they can help you specifically and make them explain how they will do it.
✅ASK for proof of client success via testimonials *or* research & reach out to their current/past clients to ask them yourself!!!
I hope this enlightened you & you’ll do your research before putting your health in someone’s hands!🙌🏻
👉🏻what’s the most ridiculous nutrition advice you’ve gotten from a “fitness professional” before?!
Mine was: “don’t eat more than 300 calories after your workout”🙄☠️
Comment below👇🏻 at Seattle, Washington
Tell me when you are ready & #illcreatethenewyou 💪 at Orlando, Florida
You all know by now how much I love a Transformation Tuesday post 🤣
This week it’s all about my front door. Even though the first pic was taken at night, 2nd of the old door and when we had decorated the first time round (yes I’m a nightmare and it’s been done twice in 4 years)— it just shows how much better it is having the white inside. It’s an Italia Composite door and cost us a small fortune (despite getting a discount from our friend who has a double glazing company) but it was worth every penny and it’s just gorgeous (it’s grey on the exterior). X
#transformationtuesday #transformations #transformationtuesdays #transformationtues #transformationchallenge #tuesdaytransformation #beforeandafter #frontdoor #frontdoordecor #frontdoors #italian #compositedoors #whitedoors #interiorboom #homeblog #entrancedecor #entrance #hallwaydecor #hallwaydesign #passionforinterior #homeaccount #instaaccount #interiorbloggers #interiorblog #interiorblogger #interiorblogging #classyinterior #homesweethome #lovemyhome #homeofdreams
Personal growth is personal. No two journeys are the same. So why are we constantly comparing our Chapter 1 to someone else’s Chapter 20? My second #postpartum transformation was nothing like my first. ⠀⠀
My mindset was different, my responsibilities and priorities were different. I decided to love my body no matter what it looked and felt like. I decided to show up even when I didn’t feel like it. I will continue to show up, because I love this lifestyle and our online community. I won’t go back to victim and comparison mode. ⠀⠀
February bootcamps are officially closed, but if you’re ready to work on your goals starting in March; Email me: [email protected] or click the link in my bio to apply 💖☺️💪🏼 #transformationtues #transformbodsquad #teamhealthyhustle #twohourcommute #coachsabrinajenkins #postpartumbelly at Los Angeles, California
The girl on the left was honestly struggling with #nurselifern
The mama on the right is now going to the top and taking my family with me!! (ps...I can’t believe in 1 short month I’ll be taking them on a payed for family vacay that I earned from getting in shape and helping others do the same...say what!? 🙄 #youcantoo)
When people tell me they don’t have money to start this business or even do the workouts I think THEN YOU NEED THIS MORE THAN ANYONE. I would pay 10 times what I paid to start this if I knew this is where it would take me.
When people tell me they don’t have time. Please. You can’t kid a kidder.
You are on social media already. You just aren’t getting paid. Think about that.🤭
When people tell me it’s not there thing.
You don’t want to get in shape? 👙
Be confident? 🤸🏽♀️
Make friends? 👯♀️
Feel comfortable in your own skin? 💃🏻
Make extra money for your family?💰
Get FREE tropical vacations each year?🏝
I know where I’m going. I know this opportunity will take me there. You can continue to watch or you can join me. Either way I’ll be at the top soon, so you have success or you can have regret that you could’ve come with me.
#transformationchallenge #investinyourhealth #investinyourfuture at Myrtle Beach, South Carolina
Slight changes but a world of difference in mentality with food and exercise!! Before I found happiness in pizza and laziness. I now love fueling my body with nutrients and celebrating what it can do with exercise daily. #transformationtues #vegantransformation #positive_energy #balanceiskey
HOW TO BREAK THROUGH YOUR TRAINING PLATEAU🔥
If your nutrition & rest is on point; and you're STILL not seeing the results you want, I can tell you why...
👉🏻you're. not. working. hard. enough. (And in most cases- not smart enough either). controversial - but I said it!🤷🏻♀️
✨It’s just tough love & I just want the best for you🤗
🔥3 tips to GET OUT OF THAT PLATEAU👇🏻
✨1) treat every rep like 100% max effort. stop just showing up and going through the motions. treat light weight like it’s heavy af and heavy weight will feel light af.💪🏻
✨2) focus on actually following a solid, science based workout program. showing up and wingin’ it is not helping you. stop throwing shit at the wall and hoping for results.💩
✨3) BE THE HARDEST WORKER IN THE FUCKING ROOM. I repeat this to myself constantly. Look at the people around you & if someone is out working you, well... don’t let that happen. Use them as fuel for your motivation.🔥
👉🏻Have you recently hit a plateau with your progress? What are you doing to get out of there? Comment & I’ll give you my best tips😁😊👇🏻 at Seattle, Washington
💪Transformation Tues with Jimmy Haskell Coach👊
Heres a real authentic self, my before week 1 and after week 12 currently im on my personal bulk up phase journey, to be honest I've been eating pretty clean most weeks, a few slip the x1 cheat meal a week on sat,
but I've been training alot hard again, ive just re-hit my 100kgs goal weight this week, I've never been able to hit this weight apart from last Nov 2018,
my new goal has been to put on as much muscle as possible obviously with extra fat, but I believe either you do a 16 week bulk and then a 16 week cut or the other way round, dont try do both at same time it doesnt work:) I've manage to add 5cms to my thighs over this last bulk, my legs always been my weaker, but I've learnt to push past failure and listen to my body.
Note: I've managed to put 3cms taking it to 108cm chest previously 105cm and arms gone up 3cms, hitting my 40cms goal, ripper💪
NOTE: So YES, I dont have a ripped 6 pack atm, but in a few weeks time if I want one for April Comp, I can have 1:) watch this Space
A ka me te forte se Kampioni?
Is anybody stronger than champion?
Judo me shume se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals at Tale, Lezhë, Albania
Do you find you’re doing something completely different every time you go to the gym?!🤔 It’s important to have some sort of gym routine you’re sticking to in order to get optimal results!😳
If you just go in and do a random mix of exercises, you may see a bit of progress for a little while, but if you’re really looking to see a change... you absolutely NEED progressive overload!!!🏋🏻♀️
☝🏻Progressive overload is when you’re gradually increasing weight lifted over time. If you’re not sticking to a structured routine, you wouldn’t be able to properly keep track of that like AT ALL lol. Especially if you’re a beginner!!!😖
I know some people think it’s more “fun” to go in and try new things all the time, but you’re wasting time you could be using to truly transform!!🦋
Give some structure a chance for a couple months and if it isn’t working, you can always go back to your old ways😉 (but I promise you won’t hehe)!
✨Not sure where to start?! I have something to help you😁
👉🏻Check out my new 8 week workout guide: ✨LIMITLESS✨
(swipe to see some of the reviews already rolling in😁🙏❤️)
🌈THIS GUIDE IS FOR YOU IF...
✅you’ve been too scared to hit the weights because you don’t know what to do
✅you wanna change and don’t know how/where to start (there’s waaaay more than just a lifting program in here🙌🏻)
✅you’ve been consistent but not following a routine, and you’re not seeing great progress (yet😉)
✅you need a new gym routine and you want to build that booty!🤪🍑
👉🏻Why keep putting off trying something that could change everything?!
I made this for you if you need that push, because I WANNA HELP YOU🙏💓
🔥BUILD THAT CONFIDENCE
🔥BUILD THAT LEAN MUSCLE
🔥BUILD THAT BOOTY
🔥BURN THAT FAT
🔥PUSH YOUR LIMITS AND REAP THE REWARDS😍😍😍
I promise you, if you give this all your effort- you’ll see AMAZING results!🤩
If you have questions, comment or DM me!
🌈🌈🌈LINK IN BIO FOR GUIDE!!🌈🌈🌈
✨Do you wing it in the gym or follow a structured plan?! Comment below🤪👇🏻 at Seattle, Washington
Our man @jsmc86_rn707 gettin that weight up! He returned to the iron recently so we’re working our way back up in strength! Lookin for that 300 bench PR this year 💪🙌
Also what I love is the support in group training. Everyone loves getting their own PR’s. But when it’s time to watch a fellow lifter everyone naturally does it and cheers each other on. That’s what it’s all about. Growing as a community. —————————————————
#benchpress #245 #letsgo300 at NUTRI-FIT
“Don’t lift too heavy, you just need to tone” UggGhHGGGGGgHHHH🙄🙄🙄
*I hate the word “tone” and it needs to die already in 2019*🤷🏻♀️
👉🏻IN REALITY - women need to train HEAVY, and HARD AF to look the same as any other “toned” female you might see in Cosmo pushing 5lb pink dumbbells (*massive eye roll*🙄)
It’s these magazines/mainstream media that I blame for pushing bodyweight exercises only and making women not want to “lift like a man”🤦🏻♀️
🚨NEWSFLASH! Males and females have the exact same musculature; and we should all be training every muscle group properly, and make it challenging!💪🏻
If you’re afraid of lifting too heavy and “getting too big”, I promise ya - it’s not gonna happen like that! Ask the ladies who want big muscles...IT. IS. HARD!😂🙌🏻
👉🏻Women do NOT have the same hormones as men to get that big. Unless you stumble and fall on some steroids, you’re gonna be just fine!💉🤣🙌🏻
We can benefit so SO much more IF WE PUT DOWN the 5lb dumbbells and really push our limits in the weight room!👇🏻🏋🏻♀️
✨What training “LiKe A MaN” will do:
✅Increase lean muscle mass- giving you a “toned” physique😉
✅Increase metabolism- meaning you get to EAT MORE (without gaining fat!)
✅Decrease body fat percentage
✅Create a slimmer build/leaner body
✅Make you confident AF
✅AND SO MUCH MORE!
➡️2015 on the left, about 120lbs, I was already lifting for 2 years. I would do legs and abs only. Never worked upper body and did a ton of cardio. Barely ate anything.😖
➡️2019 on the right, about 150lbs, I have seriously changed and advanced my routine. I’ve now been hybrid bodybuilding/powerlifting going on 3 years (and I eat everything lol.)😅
I’m about the same body fat in both pics (I sit around 17-19%). HOWEVER, I weigh much more because I’ve gained the muscle to give me a “toned” look. I DIDN’T GAIN IT ALL OVER NIGHT (and I sure as shit didn’t gain it lifting 5-10lbs lol.😆)
I hope this transformation is a lesson for you- pick up a barbell and get to building that booty!🍑
👉🏻LADIES drop a ❤️ if you’re gonna ditch the bodyweight workouts and lift heavy with me!🏋🏻♀️
✨Link in bio to apply for 1:1 coaching✨ at Seattle, Washington
Ah man, just glad my eyebrow game improved after 7 years... 🤓
#spotthedifference #transformationtues #girlswithbiceps #7yearupgrade #strongchicks #fitlife #girlswholift #bodybuilding #athletictraining #gymrats #gymlife #fitnessgirls #strongwomen #muscles #armgains #getflexy #growth #neversettle #proudbutneversatisfied #keepgrinding #goaloriented #gymtherapy #onedaybetter #babyarms #thenandnow #girlswithmuscles #gunshow
Tonight I am choosing to celebrate an amazing lady, my friend & fellow coach Jordon Egelston 💕
There are many who take a Day01, maybe that was you at one time, or someone you know...
Day01 usually coincides with an ‘end’ point...why?
but then there are those who cross the 50lb milestone...💪
Who make it Day 30...Day 45... Day 90...
Who make it just a part of life.
Who decide that the start again, stop again, just got old. That crying, hiding, & worrying more about what others expect, is not what we are meant to be doing, that being OK with who we are can’t be an exterior search. It’s got to be YOU.
Jordon gives to others as a nurse on a daily basis, but she gave the ultimate gift to herself: to be her true self. To commit to a program, that begins with the body, but translates to how we face life.
I am blessed to have her in my life. That these programs united us. Bec we shared that once fearful outlook, but we’ve cast it off.
Reach out to Jordon 👉🏼👉🏼@fitnessfixensjordon let her share her story with you.
So you can take that Day01 to your ultimate too.
#jediapproved #presentyourself #transformationtues
To anyone out there who is at the beginning of their journey/their "before" pic:
a) when your scrolling on social media, don't compare your chapter 1-2-3 to someone else's chapter 12, 20, 117...there's no point-it'll only discourage you plus it doesn't honor the journey/sacrifice/struggle/roller coaster THEY also went through (so much happens between the before and the after that you can't see in a side by side like this).
And b) DONT YOU DARE GIVE UP, OKAY?!?! I could have thrown in the towel after seeing that pic on the left....but I promised myself I would never give up and THAT has been the most critical piece for me...because the progress between these two pics was NOT a straight line-- there was struggle, failure, night-time binging on chips and pizza....but I never gave up. So you can't either okay?! Promise?? 🖤
(July ‘18 on left, February ‘19 on right)
And if you’re finding yourself wanting to give up on that Resolution like 80% of the population...reach out. It’s SO HARD to go through a transformation alone...and the thing is, you don’t have to!☺️👋🏼🤳🏼 Even better: it’s way more funnnnn when we do it TOGETHER.🖤You got 20 min? I got you, boo.🥂
Drop a heart and we’ll talk deets💬 at East Louisville, Louisville, Kentucky
When do you realize that what you are doing isn’t serving you? This was a difficult realization for me. Back in college, I started exercising consistently and after I got in this habit, I started to gain a little confidence. And a byproduct of this was helping me start to realize that I was living my life for the approval of others.
The more I continued to grow my confidence, the more I realized that something needed to change. It was time, I drew a line in the sand and recognized that I need to do this for me and not look back on the decision. God didn’t create me in His image to not believe in myself.
Going against the norm or what others expect from you can be scary, however the more we do them, the better we’ll get. Consistency breeds confidence so as we continue to focus on doing things that serve us and drive us to be better on a consistent basis, the more our confidence will grow. at Greenwood, Indiana
🔥5 tips to get LEAN that CAN NOT be overlooked!🤗
✨WATER. No one drinks enough. You want your body to look well and respond to training and eating well? WATER is the life force behind this. Drink 1-2 gallons a day! It’s not that hard, and this can be the cause of a night and day difference in how your body looks daily. 👀
✨STRETCHING. No weird warm ups from your high school sports practice. Spend 30 minutes on youtube finding “dynamic stretches” that you like. Write them down. Do them everyday. Improving flexibility/mobility = more strength and endurance = better gym performance and physique as a result.🥳
✨NO FLIP FLOPPING. Any plan is better than the “perfect plan” (which doesn’t exist). There are no specific “fat burning programs” - that’s bullshit and marketing. 2 people on the same workout plan with totally opposite goals (bulk/cut) can both see success. Don’t waste your time jumping from plan to plan looking for the best one. Stick to one program and ride it out!💯
✨YOU MUST TRACK YOUR FOOD INTAKE!! Attempting to lose body fat without tracking is kinda like playing darts 🎯 with a blindfold.🙃
✨YOU DON’T NEED ANY SUPPLEMENTS. Like honestly, none. If you ~WANT~ to supplement with protein powder to help you hit your protein goals, that’s cool! But it’s not necessary and doesn’t have anything else magical in it. magical ~fat burners~ won’t burn extra fat. The only supps I will say are good for your health/performance and are not 💩, are things like greens/multivitamins, creatine, and fish oil. Ya know, cuz #health😜
👉🏻we’ve only got a little over 100 days until summer!!😱 who is hopping on the “get shredded for the summer” train?! Comment below!🙋🏻♀️😁👇🏻
✨link in bio to apply for 1:1 coaching✨ at Seattle, Washington
"A rich Bitch isn't born, she's made." - N.L.
"Learn and grow: that's how we Rich Bitches roll." N.L.
#futurefocusfun #mindset #moneymoves #motivation #debtfree #snowball #transformationtues #doingthemostwithwhatyouhave #daveramsey #gohard #youcan #babysteps #goals #financialfreedom #journey #readingbooks #levelup
Before meets after of our beautiful bride @dhameelawlar God bless your union darling 🙏🏻
Thank you for been such a sweet bride 😍
Event planned by @lasauceplusevents
#beforemeetsafter #transformationtues #Muslimbride #nikkai #weddings #beforeandafterseries #dmbride #dmglam #beautiful #lahli #whitewedding #lagosmua #hustlersquare #muaannouncer_ #mateveningsales #muaworldwide #bestnaijamua #makeup #dmtotheworld #makeuponfleek #dmfaces
Fall 2015 to February 2019! Little changes add up to big results! Keep on going! 🐢
@ww #wwambassador #bathroomselfie #transformationtues #transforming #transformation #transformationtuesday #tuesdaytransformation #wwmaryland #wwdmv #weareww #wellnessthatworks #wwsupport #wwsmartpoints #wwlife #wwmotivation #wwfamily #wwsisterhood #wwlifestyle
People following the ww program can expect to lose 1 to 2 pounds per week. I lost weight on a prior program and am continuing on Freestyle.
🇪🇦 Más abajo. 🇬🇧Deck squats. These are mainly good for your legs and butt. You need an adequate amount of hip flexibility to be able to perform the squats in a controlled manner and not just fling your butt on the ground mindlessly. If you find it difficult to get back up, you can always use your hands to support yourself on the way back up. With time, you'll find that you no longer need to touch the floor with your hands.
. 🇪🇦 Buen ejercicio para las piernas y los glúteos. Si te es difícil de levantar te del suelo, puedes apoyarte con las manos en el suelo al subir.
#transformation #tuesdayfeels #fit #ginafitmadrid #funworkouts #gymshred #transformationtues
#piernassexys #gluteos #fitness #dietaflexible #saludyvida #fuerza #mujeresfitness #elprogreso #madrid #flexiblehips #onlinecoach #torrejondeporte #entrenadora #gymmotivation #personaltrainer #strong #worldwide_moods #hipmobility #mobility
🔥POPULAR QUESTION: Bulking VS cutting & why it’s beneficial!
✅BULKING: Being in a caloric surplus.
This is how people build solid muscle mass. Both females & males benefit from bulking!
✅CUTTING: Being in a caloric deficit.
This is how 99% of popularized “diets” get you weight loss results.
OK COOL. Now let’s talk about how 9/10 women jump immediately to a “cutting” phase when they have a fitness goal. I’ll blame this on society and the pressure women always feel to lose weight.🙄
👉🏻What we fail to do is look at the bigger picture.
Some people do not need to “diet” to get to their desired goal.
Sometimes dieting doesn’t do you any favors!😫
9/10 women do not have the lean body mass (aka muscle) already established to look the “fit” way they want to look *if that’s the goal.
This is because most women have avoided eating in a surplus their whole lives. Women haven’t been informed about the benefits of food and exercise hand in hand, if anything they’ve been brainwashed to do the complete opposite (cardio & starve).😭😭😭
The bigger picture & the problem is this. 👏🏻Human bodies aren’t meant to thrive in a caloric deficit👏🏻 and they shouldn’t be there for the majority of the year. Your body needs to go through SEASONS of eating more food to be healthy.🌱
I ran some polls on my story yesterday and like usual, a lot of you answered that you’ve been after a fat loss goal for 1+ years.😱😫
This is common and a lot of the times prolonged dieting can be the root of the problem of stubborn fat loss. To put it in layman's terms, your body might just need an off season from hardcore dieting.🤷🏻♀️
Another HUGE problem; people being hyper-focused on these 2 goals at the same time. Trying to accomplish significant fat loss & muscle growth simultaneously will be extremely hard and take you 5x longer to see a sliver of the results you could have seen if you would just F O C U S and pick 1 thing.✅
🔥I did a mini-training on my story early about picking your goals (cutting/bulking), how to even know where you are and what you should do, and linked some awesome resources for you that you NEED to check out as well. GO PEEP MY STORY!!👀
ѕé tú míѕmα.
nσ ímpσrtα lσ quє dígα
lα gєntє. íncluѕσ ѕí fuєrαѕ
pєrfєctα, tє juzgαríαn
#fitness #fitnessmotivation #selfie_ek #ifbbspain #instagram #gym #gymmotivation #fit #fitnessgirl #transformation #bodybulding #body #bikinifitness #transformationtues
Judo më shumë se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals at Varallo Sesia
Things that are going well for me right now VS not so well😅👇🏻
✅2019 has been full of opportunities and blessings so far!💖
✅My belief in myself and my mindset has never been stronger💪🏻
✅My clients are thrivinggggg and my business is growing🙏✨
✅My goals, workouts, coach & teammates are all keeping me motivated af to keep doing the fitness thing🏋🏻♀️
Someone told me last week “you just seem like you have your shit together!”
I mean I’ll take that compliment, BUT- let’s remember that IG is a highlight reel and no one has everything all together in life…
❌My house has been insanely messy for the last 2 months. *my pet peeve*😭🤯
❌I have had ABSOLUTELY ZERO energy for the last 3 weeks because I stopped taking hormonal bc and my body/hormones are goin’ nuuuuts. Also mood swings like I’m 14 again & crying at everything lol.🙃
❌I literally n e v e r have time to relax or unplug and take “me time” because of work/relationship/family/puppy (soon to be puppies in like a week😳). And it’s turning me into a stress ball.😅
❌Although I’m motivated to work towards my goals, I STILL find myself procrastinating certain ~easy~ tasks and fighting my with myself to get off my ass and go workout. (Can someone halp plz why am I like this??)💩
👉🏻I’m not sure why I felt compelled to share this, but hopefully it made one person feel less anxious or like their life is a hot mess! We’re all riding the hot mess express!🤪🚂🤷🏻♀️
🌈COMMENT BELOW 1 thing that’s going amazing for you rn. Let’s keep the positive vibes goin’ and hype each other up so we can forget about the negative!💫
(Also shoutout to golden hour for the selfie spam) (and sorry not sorry couldn’t pick 1 so you get 3) (how many parenthesis can go in one caption)😂 at Seattle, Washington
Trajneri me nxenesin e judos Okan Salihu!
Coach with his judo student!
Judo më shumë se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals at Split, Croatia
Slow progress is better than not starting at all. ((flexing vs flexing😂))
Last January I went all in on a workout and nutrition program along with our 365 accountability group. ❤️💚 They were the most important tools that I needed to help transform me mentally and physically. Now to keep going... 😀😀
#transformationtues #throwbackthursday🔙 #pcosweightloss #hypothyroidism #thyroidwarriors #wlsjourney #wlssupport #wlstransformations #fatloss #slowprogressisstillprogress #pmddsupport #50lbstogo #trusttheprocess #betterme #lifelongtransformation #lowhistaminelifestyle #nonscalewin #healthyweightlossjourney
💪 #gym #gymlife #workout #gymfreak #gymtime #gymrat #bodybuilding #gymmotivationquote #fitfam #fitspo #fitness #transformationtues #inspiring #motivation #fitnessquote #youcandoit #justbringit #dreambig #success #staypositive #noexcuses #photography #instapic #active #grind #pushpullgrind #focus #dedication at Lifetime Fitness The Gym
The number one thing behind this transformation👇🏻
On the left, I had already been “lifting” for 1.5 years. I thought I was on the right track, but I made very slow progress in the beginning due to lack of experience or expert help. I had no idea what I was doing with nutrition at the time.🤷🏻♀️
Online macro calculators will only help you for so long. They are fine if it’s your only option, but if you want to capitalize on your gains as much as possible, hire someone to help you!🙌🏻
You might be saying “Pssshhh, I’ll be fine with an online calculator🙄”
What goes into macro calculations?
Can’t be that hard, right?
Besides the basic shit the online calculators will ask you, there are A LOT of other factors. To name just ~some~:
Birth control use/history
And that’s literally just the tip of the iceberg of the things online calculators don’t take into account...
✨TLDR; don’t waste time using online calculators.
They’re about as accurate as a cookie cutter meal plan is anyway.🤷🏻♀️
I recommend learning how to calculate them yourself; or if it’s too hard and you don’t have time for that- outsource!😉☺️
Customized macros from a qualified coach will get you to your goal SO much faster. If you’re impatient AF wanting to see results, why are you making it take even longer?! Reach out and let’s talk😁🤗💖
✨link in bio to apply for 1:1 coaching✨ at Seattle, Washington
DO NOT compare yourself to me... OR to anyone else on social media... 🙌🏼
You should only compare yourself to YOU the day before, the week before, the year before 💪🏼
Because YOU are beautiful in all ways... and no you don’t need to have the perfect eye brows, a thigh gap, or lips that look like Kylie Jenner... but hey! If you choose to do that because it helps you feel AMAZING inside & out then OK!! ☺️ but do not think that because you do not look like someone else that you are not beautiful enough...
I post this because I am PROUD of who I was simply 3 weeks and a couple days ago to who I am now! I am PROUD of the change in my body & mindset!
If you’re ready to continue self-love & finding the best version of YOURSELF then join me on Feb 11th! That is my next challenge group 🙌🏼 it is ALL about cherishing who you are! 💕
#tuesdayinspiration #calltoaction #coachingopportunity #dontcompareyourself #progressphoto #selflovematters #bodytransformations #challengegroups #financialfreedom #believeinyou #beforeandafterpic #photosinbetween #bandofun #abmlifeiscolorful #myunicornlife #candyminimal #handsinframe #theeverygirl #peoplescreative #visualcrush #proptoit #Bloggervibes #firgirlgang #transformationtues #typeonediabetics #typeonestrong #happylifestartsnow #travelalways #bossbabemovement #teamempirestateofmind at Rochester, New York
My confidence has always over powdered my weight gain. I stay smiling can compete with the best of them at any weight! My weight has never held me back. I thank GOD for giving me strength to continue to push harder💪 Im not done just starting over😘 #weightlosstransformationinprogress #transformationchallenge #transformations #weightlossgoals2018 #weightlossmission #melaninfitness #melanin #transformationtuesdays #transformationtues #blackfitnesstoday #blackfitnessmotivation #blackfitnesswoman #fitnessmotivation #gymhome #homefitnessforladies #weightlosshelp #weighttrain #newgoals #weight #mikahomegym✔ #fitchics #fitchicksrock #gymratz
Tomorrow’s the day - announcing my new accountability group! I’ve taken some time away from running groups to adjust my focus on why this healthy living thing is important to me, and the role that I play in helping others in their own journey. Truthfully, I had to make sure that I was living an example of a healthy life before I could work with anyone else. And I NEEDED to get my priorities in order - so many things were clouding my ability to do the right thing when it came to business.
But I’m finally ready - I think I’m in a clear headspace; of course I’ll always keep working on my mindset and reevaluating where I’m at. But I want to get back to a place where I’m really sharing this journey with other ladies that want to live their healthiest, happiest lives. But things are going to be really different. So if you’ve ever been in my groups and want to come back, I’d love to have you! And if you’re new, there’s tons of ladies that are doing this healthy lifestyle thing together - and you’re invited! Stay tuned, tomorrow = all the deets. 💋 at Dallas, Texas
The scale...👹👿 Why do we *obsess* over “seeing proof” of progress using like the worst tool ~ever~?🙄
Honestly, if that thing is causing you to be sad or stressed THROW IT THE F OUT!!
The scale is just a measure of ONE piece of data in the equation.✅
We need to STOP letting that stupid scale decide how our day is gonna go, how we’re gonna treat our body that day, and how we’re going to talk to ourselves. We are mentally setting ourselves up for failure when we step on that thing and let it dictate our mood.🙅🏻♀️
✨WEIGHING LESS does not always = PROGRESS. You can make progress and have NO change in weight, or even gain weight!
✨Your daily weight can and WILL change based on soooo many things!
-time of day
-THAT’S LITERALLY JUST A FEW lol
If you are trying to lose weight and the scale is discouraging, here are some other POSITIVE ways to track progress:
✨PICTURES! *proper pictures also! No dark lighting bad angled selfies* You don’t have to look at them or love taking them, but take them for later. You’ll want them when you’re feeling like you’ve made little progress but you go back and compare!🤳
✨CLOTHING! Pick your fave jeans or something you wish fit better and note how it feels/fits. Come back to that piece of clothing every 3-4 weeks to see if you’re making strides toward your goals!👖👗👙
✨MEASUREMENTS! Waist and hips tend to be easiest to do on a regular basis/show a decent amount of change pretty regularly when you’re trying to lose weight.📖📏
✨ENDURANCE/STRENGTH! Can you lift more? Run longer or faster? Feel like you’re in better shape during your workouts? COOL! You’re winning. No number needs to confirm that!🏋🏻♀️
You can be on a journey towards a better you without the scale to tell you if you’ve made progress.💖
👉🏻If you need a second set of eyes to guide you and make sure you’re reaching that goal- let’s talk about it!
✨Apply for 1:1 coaching - link in bio☺️
⬇️Drop a ❤️ below if you agree that the scale is 🗑🙅🏻♀️🤗 at Seattle, Washington
👇🏽[[COMMENT BELOW!]]👇🏽 What are you willing to sacrifice to achieve your transformation goals🤷🏽♀️🤷🏽♀️? .
Something must be given, ✨in order TO BE GIVEN something. Give & receive. Ebb & flow.
In my 3 Week Transformation ☝🏽☝🏽 I gave up:
* a grain I ate every 😒 day for years * 🥜 nuts
* any casual spending (I’m good at this tho) to focus on my prep’s needs
* better body composition by dropping some inches & pounds * got stronger 🏋🏽♀️ in my lifts
* increased cardiovascular 🏃🏽♀️ output, time and 🏇🏽 stamina
* more confidence ‼️.
For non-competitors, if you want to drop some body fat, are you willing to cut back on:
* that daily non-fat lattee?
* That bagel 🥯 with fat-free cream cheese?
* 🍟 fries twice on the weekend?
* Wine 🍷 or cocktails to once per week?
These aren’t “bad food” choices - since I don’t use that terminology in my head - but awareness of the accumulated calories should be noted.
Yes, pleasure must be temporarily sustained in order to achieve something.
But when you reach your 💥GOAL 💥 you’ll jump with glee!! #transformationtues #9weeksout👙 #9weeksout #bikinimom #wbffbikinidiva #wbffla2019 #weightlossinspo #fatlosstransformation #bikinicontestprep #contestprepcoach #transformationfitness #yyjathletes at Victoria City Canada
Today’s message from the universe: turn and face the strange. at Venice, California
#transformationtues my pictures from this day sparked my fire. After working so hard to lose 100 lbs to gain almost half of it back was a very rude awaking but it also brought me back home to WW. Now I'm never going back!! #WW #goalfriends #weightloss #weightlosstransformation
Bringing sexy back😉😝 save this for your next back+delt day!↗️↗️↗️
✅BACK is one of my faves to train- because of the amount of ways you can approach it and the complexity of it!
Did you know that your back is composed of 7(!!) different muscle groups?!😨🤯
✨Strong back=a strong, functional body!
1️⃣chest supported row 4x10 +dropset on last set!
*drive back with elbows*
I like to load this up with smaller plates so dropsets are easy to do at the end!
2️⃣SA cable lat pull down 4x15 *no rest between switching arms- rest 60 seconds between sets*
No stretching and pulling with body weight here. Keep lat contracted through all reps.
3️⃣standing arnold press 3x10 +dropset last set. *stand with feet staggered front/back to take pressure off lower back and increase stability*
4️⃣lat pulldown *shoulder width grip* 4x10
Pull bar to chest, do not use momentum from holding bodyweight under the knee pad.
5️⃣SA barbell meadows row 5x10 each arm, back to back no rest.
*keep elbow slightly flared out, and torso close to parallel with the ground. this targets rear delts/lats. Pull back barbell with elbow!
👉🏻👉🏻👉🏻COMMENT the next workout videos you wanna see!😁🙏
🚨WANNA WIN $75 to @lululemon?!
OK duh I know you do😉⤵️
Go to my page (@liftwithlaura_) and enter the giveaway a couple posts back! GOOD LUCK!🥰💕
✨Link in bio to apply for 1:1 coaching😁 at Seattle, Washington
It’s okay to slip back into an old negative habit. Solidifying new habits is hard.💕
Once you’ve set the intention to transform a slip is just that- a slip. It doesn’t mean your progress is ruined.🤗
Remind yourself of WHY you’re easing into these new habits and redirect yourself as often as necessary.✨
👉🏻what are your goals you’re getting back on top of next week? Comment below!⬇️ at Seattle, Washington
Today, the Director of Mandatory Trainings from the Academy of Public Safety, lieutenant-colonel Driton Zabergja, has given me this gratitude for my contribution towards my duty in the Police Forces as well as for my titles won in the international arena in the sport of Judo.
I want to say thank you publicly to everyone who value my contribution becuase you rating, weights on my motivation!
I'm still loyal to my love for my country, which always makss me work hard even if I don't get rewarded for this work!
Thank you family, friends and colleagues!
Thank you Kosovo Police!
Together our success is undeniable!
Judo me shume se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals at Kosovo Police
🚨The MOST important thing I want you to learn about fitness…
✅You can get results WITHOUT vigorous dieting.🤯
We’ve been brainwashed to think that achieving a desirable physique = having to go on an extreme diet or weight loss protocol. This is BULLSHIT.💩
👉🏻You want to “tone up”? Gain some muscle.
👉🏻You want to “lose stubborn fat”? Gain some muscle.
👉🏻You want to feel confident and have your clothes fit better? GAIN. some. muscle.
^^^NONE of these goals are achieved by trying to constantly lose, lose, lose weight and cut all the calories.🙅🏻♀️
✅HERE ARE THE FACTS:
Extreme dieting causes you to not only lose body fat, but precious muscle tissue as well. You may not see muscle tissue as “precious” but your metabolism (which is responsible for how your body looks and responds to dieting) sure does.👀
Muscle is the #1 biomarker for health! Not cholesterol, not BMI, not your blood work. It’s LEAN MUSCLE MASS. It’s THAT important‼️🤯
Every time you diet, you activate your body’s “self defense system”. That will slow down your metabolic rate, increase fat gain, and can even possibly increase fat cell numbers during early relapse if weight is regained too fast. This is why people who have quick and severe weight loss will often balloon up to larger than they were before after going off said diet.😳
The number of times a person diets in their life is actually associated with weight GAIN, not loss. Every time you diet you activate this system. The more times you do it incorrectly (fad dieting, rapid loss and rapid gain, yo-yo dieting)- the stronger this system becomes.😭🔄
Over time, people become more and more RESISTANT to weight loss if they do it incorrectly‼️
You don’t need another calorie restrictive diet.
You need to go back to square 1.
You need ENERGY BALANCE (correct calories in VS calories out).
You need enough food to support your hormones and metabolic functions.
☑️I’ll end my anti-diet rant here.
💭I could go on about this for days. TBH I’d love to do a series of posts on metabolism, why diets suck & dangers of dieting adaptations. BUT only if YOU wanna learn!
LMK in the comments!👇🏻❤️ at Seattle, Washington
BEST of all fitness clothing?! Hands down most of us will say @lululemon
I’m celebrating hitting 3k with a giveaway cuz I LOVE YOU GUYS🥰 (& I wanna share the bootylicious legging magic🦄)
🌈One lucky person will be receiving a $75 GIFT CARD to @lululemon (or amazon, your choice!😉)
HOW TO ENTER TO WIN:
1️⃣ Follow me (must be following to win!)😁
2️⃣ Like this post❤️
3️⃣ Tag all your friends👯♀️ (more tags increases your chances of winning; more single comments with tags = more entries!)
👉🏻The winner will be chosen Wednesday, February 6th @ 12pm PST.
I’ll be announcing the winner on my story!😁🙌🏻
Get to tagging! GOOD LUCK!😉💕 #giveaway #lululemongiveaway #giftcardgiveaway #tagyourfriends at Seattle, Washington
Shqiponja edhe ne Japoni!
Faleminderit mikeshave te mia. Ju dua shume!
Më pas drejt e në punë!
Although it is winter, the champion can't handle going by the seaside and not jumping in the water.
After this everyone goes to work!
Judo me shume se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals at Toyama
#transformationtues from 316 to 220 this morning I'm a work in progress. WW is for life. It's not the destination it's a journey the longer it takes to get there the longer you will have kept it off. #goalfriends #WW
Ya'll want a Transformation Tuesday? 10 years apart you say? WELL HERE YOU GO BABYYYY. Oh God this is so embarrassing lmao. Honestly it's so hard to actually find any photos of myself from when I was like... I'd say 12-21. The photo on the left was around 2009 so I was either 18 or 19. On the right, like.. a week ago? I'm 28 😘. MY FACE THOUGH HOLYYYY I WAS AWKWARD. I was so uncomfortable.
There's a reason I have a hard time finding photos though. I HATED them. I was ashamed of myself and extremely insecure and shy. I've made such huge progress in not only taking care of myself physically, but emotionally as well. I don't worry about the opinions of others anymore. Back then I would cower if someone were to look at me funny or I felt they were judging me. Now? I just smile at them. What do I have to be ashamed about? I am me. There is only one of me. Like it or leave it. Hear me roar. 🤘🦁😂
For real though. If there's one solid piece of advice I can give, it's to STOP caring so much about judgement and START doing what makes YOU happy. Someone doesn't like the way you dress? Too bad. Don't like the way you talk? Oh well. Don't like that you're happier than doing better than they are? GOOD. Be unapologetically you. Do well for yourself. Take care of yourself. Make yourself proud. I wish I could have told my 19 year old self this.🦄🌸💜
#transformationtues #introvertedtoinspiring #behappy #positivevibes #fitspiration #stronggirl #gamerchickforlife #10yearschallenge #10yearsagochallenge #idgaf #cleaneater #tryme #confidence #uplift #change #success #growth #inspire #aspiring #unapologeticallymyself #livevictorious #livingmybestlifenow #livingmybestlifechallenge #beproudofyou #awkwardphoto
I had what I would consider to be a fixed mindset. Meaning I would go to my 8-5 job (actually it was more than just a 40-hour work-week) and just go through the motions. I didn’t question things as that’s just how life is, right?
It doesn’t have to be!!! Over these last 3+ years, I’ve really worked to expand my mind & realize that there’s more to life than just getting up, going to work, coming home, going to bed then repeating the same thing day after day. I’m learning to have more of a growth mindset. I’m continuously expanding my comfort zone - challenging myself to do things that are not comfortable for me in order to grow. You could say getting comfortable in being uncomfortable.
If you would have told me 3 years ago that I’d be posting selfies, doing video, leading a team and sharing my journey on social media, I would’ve laughed. I was one of the most timid & insecure people you know. It’s been an absolutely amazing journey thus far and I can’t wait to see where it continues to take me.
Overtime not overnight📈⚠️💪🏽...TRUST THE PROCESS! KEEP GOING! 👍🏽👗 🏋
#TransformationTues #fitchics #progressnotperfection #goaldigger #fitthick #curvyfit #weights #weightlossjourney #fab40sfit #buildyourbody #fitmomsofig #healthymindbodysoul #fckbeingfat #earnednotgiven #workharder #bodyundercontruction #progress #results #dedication #lifestyle #gettingbacktomewithdee
Day 1 is scary.
It feels like you’re standing at the bottom of Mt. Everest, staring up at a journey that seems like it’ll never end.
The idea of getting to the top sounds incredible but you know there are going to be countless obstacles that try to stop you.
It’s exciting. It’s intimidating. It’s so many feels.
But if you’ve ever talked to someone who’s climbed that mountain? 10/10 will tell you it’s worth it.
You ready for your day 1?
Check out my stories for results from our current squad members...and remember, results guaranteed or your money back so let’s DO THIS, sister!! Vote on story poll or dm me “day 1” if you want to the skinny on getting healthy & strong w us😏
#weightlosstransformations #beforeandafters #mommymakeover #weightlosshelp #postpartumbody #postbabybody #vbac #veganmama #vegantransformation #plantbasediet #veganmom #veganweightloss #transformationtuesdays #transformationtues #nikewomens #lululemonleggings
The 12 best exercises for fat loss!🔥
11. A long
☝🏻Sorry not sorry. There are no such thing as “the best fat burning exercises”.😶🙄
✨I did a mini training on my story today about what PERMANENT weight loss really looks like! Go check it out!👀
⁉️What do you wanna see more trainings on?! Comment and lmk!💕
🌈link in my bio to download ”LIMITLESS” - my 8 week workout guide!🤪 at Seattle, Washington
I may have a bevy of beauties but some of my greatest success comes from the men I have helped to achieve their goals. I dont care who says what in this industry it's hard for a female, especially one with such a pretty face as mine to be taken serious but the one thing I do appreciate is how open and willing the men I train are with me. It is different, with women we form a connection for the single fact we are women and we harp the same or like battles but for men to me it's full blown trust, I dont know what they are going they with body changes I'm barely experiencing it now with my teenage son ❤. To be a trainer you have to pay attention to the finest details, foods they eat, what they say, how their body reacts and changes. Thank you Jai. #itiswhatitis #facts #life #happy #forever #pic #pictureoftheday #transformation #energy #transformationtues #body #muscles #healthiswealth #fit #fitfam #health #inspo #fitspo #gymlife #socal #california #strong
It’s transformation Tuesday. Bit late I guess. But I was watching a documentary on a serial killer with Mr Midlife. Plus workout was in the evening sooo... dinner etc. But I think there’s a significant difference here and not just in the photos. For the first time ever I feel like staying fit and healthy is something I can do... it’s been different this time. It feels sustainable? I am always going to be doing something until I’m physically not capable for my fitness. I eat well. Sure some days I make poor nutritional choices but 85 - 90% of the time I don’t and when I do have something which probably isn’t the best fuel. I ENJOY EVERY BITE. Oh and have you seen my back?!?!? So excited about those gains. Love 💕 you all make some good caring choices. It feels great 👍 .
#transform20 #transformationtues #transformationtuesday #progresspic #progressnotperfection #strongwomen #strongnotskinny💪 #fortysomething #fortyandfit #addictedtofitness #midlifewomen #midlifefitness #midlife #loveyourlife #loveyourselffirst #keepgoing💪 #everydayisagift #midlifennial #unicorngigglejuice #progressnotperfect #fortiesclub #clubforty #fortysomethingandfit at Birmingham, United Kingdom
A successful and sustainable transformation starts in the mind before it can manifest in the body. Focus on your goals and be ready and willing to create change. This mindset in combination with the right program and CONSISTENCY will create the changes you desire. 👌🏻 💪 Join me! Get results & feel good with my 21 Day Bikini Body Bootcamp program! You can do it from home or gym with minimal equipment and you can choose your level of difficulty! Includes easy effective nutrition guide! More info on the FitForceFX website FitForceFX.com
Train. Nourish. Transform.
#fitmom #fitnesslife #fitnessmotivation #getfit #fitnessjourney #fitlife #fitspiration #strongisthenewskinny
#athomeworkout #homefitness #workoutathome #workoutvideos #bbgover40 #homeworkouts #gettingfit #youtubechannel #transformationtues #fitover40 #fitover30 #lululemonaddict #bbgmomsover40 #bikinibodyguide #bikinibodyworkout #bikinibodychallenge
@sixpackfemmes at 24 Hour Fitness - UTC, CA
I love adding variety and mixing things up with my workouts to keep me from plateauing and to keep my muscles guessing what’s next. That used to mean sore muscles quite frequently, however we started incorporating this post workout recovery and it’s made a night and day difference for me.
We ran out on a couple different occasions; I was only without for a couple days each time but was definitely feeling it! After an intense workout it’s just what this body needs.
Allowing for faster recovery of those muscles, it ensures I’m not missing any workouts and am able to challenge myself. And even better, no artificial colors, sweeteners, flavors or preservatives!!
Transformation can happen inside and out....the most important thing is to be YOU! #transformationtues #tuftstuesdaygojumbos🐘 #lovethelifeyoulive💕
"Trapped Inside Myself" Chapter 2 - Physical Struggle: "Obesity cannot be hidden. Even with beautiful clothes, stylish hairdos and make-up, my obesity was evident. I often wished I could trade it for an 'invisible struggle.'" shejag.com and Amazon
#TransformationTues #TrappedInsideMyself #BeforeAndAfter #346vs186 #FiftyThreeAndFit #BlackWomenLosingWeight
What no one talks about: the comparison game is the absolute highest at the beginning of your fitness journey.
I experienced this first hand, and I hear it so often with my clients.
I felt like my body was fighting me, my progress was unworthy, I was never enough, and I would never “look like her”… and it somehow made me feel like less of a person.😔
Relatable AF?? I know it is.😢
Girl, listen. It’s SO EASY to get caught up in this comparison trap. Especially on social media!
I caught myself on IG comparing just yesterday. I snapped myself out of it real quick, because I’m good at that now. But it just got me thinking about how many hours, days, weeks I wasted obsessed with how I looked, and inspired me to post about how I got out of that never ending mental hell.
👉🏻My #mondaymotivation tip for you is this….
If you keep following women on this app who add absolutely no value to your life because “inspo” or “ #goals” - you’ll forever compare yourself, and you’ll👏🏻never👏🏻be👏🏻happy.
🚫Unfollow those useless accounts. Like right now.
This was the first thing that I did that started to change this comparison trap for me. I cleaned out my following list and made sure I wasn’t letting anyone else’s highlight reel control MY emotions that day.
👉🏻Does this mean you have to unfollow all your faves forever? NOT AT ALL! Now you can mute accounts and not see their posts or stories for however long you need or want.
You don’t have to put the blinders on forever.
But you do have take action and finally start to do what’s best for your mental health and body image.
And you might be rolling your eyes at this, thinking “that’s not me”.🙄
But tell me- when has idolizing other people who portray perfect lives and bodies on social media EVER motivated you to get off your butt and take care of yourself?🤔
...I thought so.
If you’re thinking that you’ll never be enough, if you’re trapped in comparison… it gets better.
It’s going to take effort.
It’s going to take longer than you want.
And it will be worth it!💕
Comment ❤️ if you related to this!⤵️ at Seattle, Washington
Espaldita Progress ❤️
Glutes & hamstrings- save for booty gains🤪🍑↗️↗️↗️
✅Here’s some of my fave glute/hamstring demolishers for you to try🤗
1️⃣DB walking lunges 2x20
*do not lean forward past toes while lunging on front leg*
2️⃣Overhead walking lunges 2x20
*use plate or dumbbell, keep elbows bent and core tight*
3️⃣DB RDL 3x15 + 1 set
*keep DB’s close to legs and hinge at the hips to initiate move! If you don’t understand what “hip hinge” means, look up some YouTube videos. It’s important!*
4️⃣Abductor machine 3x20-25
*push weight outward with knees. You’ll notice my back is actually touching the pad, unlike every girl you see on IG. Please do this move the proper way lol*
What’s the # 1 exercise that you wanna work on mastering?! LMK below so I can post about it!😁💕 at Seattle, Washington
Edhe pse dimër me shku buzë detit e mos me kërcyer në të kampioni nuk e përballon.
Më pas drejt e në punë!
Although it is winter, the champion can't handle going by the seaside and not jumping in the water.
After this everyone goes to work!
Judo me shume se sport!
Judo more then sport!
Kurre mos u dorezo!
Never ever give up!
#howtotransform #trainandtransform #trainhard #training #gym #gymlife #lifting #doyouevenlift #strongisthenewskinny #transform #transformation #beforeandafter #transformationtues #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weigthlosstransformation #fatloss #healthandfitness #healthy #exercise #workout #cardio #progres #weightlossmotivation #weightlossinspiration #weightlossgoals
Hiiii friends! Happy Saturday!💗
I wanna say THANK YOUUU to everyone who purchased my workout guide yesterday- I’m so excited for you all and your next 8 weeks are about to be 🔥!! (You can still grab a copy, the link is in my bio!!😉)
👉🏻Also I need your opinion! What should my free meal be tonight?! Comment below and help ya girl out!👇🏻🍕🍔🥞🍝 at Seattle, Washington
👖Size 20 vs size 8
🗓2008 vs 2018
I’m glad I decided to change.
I’m glad I stopped settling for living a life of obesity.
I’m glad I didn’t quit when it got hard. I’m glad I put in the work.
I’m glad I regained my health & life.
I’m glad I kept taking steps forward.
My body and life completely transformed because I decided I was worth the time and effort.
If you’re in the process of transforming:
Don’t settle for an unhealthy life.
Don’t quit when it gets hard.
Put in the work no matter how long it may take. Keep moving forward towards a healthier you.
Decide you’re worth the effort and transform your body and life.
Raise your hand if you’re in🙋🏻♀️.
Follow 👉🏼 @Because_I_Decided for more inspiration!!! F! #transformationtuesday #transformationtues #fitspo #weightloss #nsv #nonscalevictory #beforeandafter #transformation #weightlossmotivation #weightlossjourney #weightlosstransformation #weightlossstory #myjourney #momswholift #girlswholift #nevergiveup #effingbelieveinyourself - #regrann at Daily Motivation
Tank top arms🔥🤪💪🏻 save this for later and give it a try!↗️↗️↗️
✨alternating DB hammer curls 4x20
*only move at the elbow joint!*
✨preacher curl machine 3x15 + a dropset to failure
*keep wrists stable and isolate those biceps!*
✨smith machine incline chest press 4x10
*make sure grip is at the right width to create a straight line from forearm to elbows*
✨EZ bar upright rows 3x12
*lead the pull with your elbows, don’t shrug the weight up*
✨EZ bar curls *superset with...
✨Reverse grip EZ bar curls
10-15 reps each, 3 rounds
🚨👉🏻IN OTHER NEWS!! I’m literally bewildered that almost 3k humans follow me on here.😱🤷🏻♀️
You are all amazing and I appreciate every single one of you.💓
Soo...I will be doing a fucking AWESOME 3k giveaway 🎉🎉 (when I hit it), but I need your help! I wanna run the giveaway through next week, so tag a friend that needs workout inspo and send them to my page!🤗😘💖
PS: Some of these moves may or may not be in the Limitless Guide🙂😇 releasing today at 12pm PST!🤩🙌🏻 at Seattle, Washington
WHY YOU AREN’T LOSING WEIGHT💔
Your weekend behaviors are ruining your progress.😱
SORRY NOT SORRY, I know you don’t wanna hear that harsh reality but I am a tough love coach.🤷🏻♀️🤪
👉🏻Let’s say you’re trying to lose weight.
You are in a calorie deficit (aka a dieting phase) and hit your calorie goals all week. Then the weekend comes…
This is just an example:
Your normal daily target=1800 calories
X 7 days, so weekly target=12,600 (*this is the actual number that is gonna sway your progress by the week/month)
But, we deprive ourselves of anything enjoyable all week long, so what actually happens?
We have our week on point and maybe some of the weekend, then...
[~add in the cheat meal turned cheat weekend calorie surplus=4-5,000 calories]
👉🏻Now makes your actual calories consumed this week...way over the limit!🤭😭😰
🚨ACTUAL WEEKLY INTAKE=~17,000🚨
👆🏻THIS IS WHY YOU ARENT SEEING PROGRESS. This 100% erases your deficit and actually now puts you in a calorie surplus.
THIS IS THE HAMSTER WHEEL PEOPLE GET STUCK IN!👎🏻
🚫Restrict all week, over eat on the weekend, and end up gaining even more weight after weeks of this behavior.🔄
🌈There are better ways to do this. There should be a method to your madness.😉
✨You do not have to give up carbs.
✨You probably don’t need a severe diet.
✨You can still eat sweets and have daily treats.
✨You can still go out to eat and drink alcohol and make progress with the right plan.🙌🏻😎
👉🏻Link in my bio to apply for 1:1 coaching and hop on a call with me! I’ll walk you through my methods and we’ll see if it’s a good fit for you!🤗💖 at Seattle, Washington
Physique Check 💪
Actually this is a mini physique update. My back has never looked this strong.. Planning to post a proper update soon 😎
#fitindia #indianfitness #indianbodybuilding #indianfitnessblogger #mensphysiqueindia #bodypowerindia #mensphysiquecompetition #mensphysique2019 #indiangymlife #indianmensphysique #indianfitnessmodels #indianfitnesscoach #fitmumbai #fitmumbaikars #fitthane #thanebloggers #indianentrepreneur #thaneblogger #thanekars #gymindia #fitindiahitindia #transformationtues #indiantransformation #fitpreneur #physiqueupdates #physiqueupdate #physiquecheck #fithaitohhithai at Nitrro
Less makeup!?! Yes please! 🙌🏻 How would you like skin like this without all the makeup?😊
Message me for a free skin consultation to get you going!😊
#transformationtues #lessmakeup #timeconsistancyandgreatproduct
Stretch marks. It seems everyone would erase them away if they could. I wouldn't! I'm grateful for them. They are a part of my story. Part of which helps show the growth of my two beautiful babies. Part of it reminds me of how far I have come on my journey. I dunno. I think they're pretty freaking cool!
#perspective #transformationtues #strechmarks #strechmarkremoval #redefinebeauty #effbeautystandards #selflove #selflovejourney #happymomsarethebestmoms #mombod #postpartumbody #postpartumjourney #postpartumfitness #beforeandafter #transformationtues #loveyourself #livefearlesslyhappy #happygirlsaretheprettiest #positverolemodel #thankfulgreatfulblessed #stopbodyshaming #findingjoyinthechaos #fitafterbaby #fitnessandnutrition #weightlossinspiration #weightlossjourney #healthymindandbody #warrior #edrecovery #healthyweightloss
Hello world, my name is Evan Spencer and you need to read my life story.
It is exactly what people of all ages (especially the young) can use as a direct example of how not to live life (including many “worst fears/case scenarios” throughout).
In short, my life story is a wonderfully in depth, easy to digest, antithesis on how to live a successful, healthy, beautiful life - with all the aforementioned “natural disasters” life can throw at us.
My apologies, allow me to elaborate.
My earliest childhood memories were upstairs at the foot of my parents’ bed, my father to my left, Power Rangers lunchbox to my right, inside a $1M dollar home in the North County San Diego suburbs - in front of me was my biological mother slowly dying of cancer.
She passed right before my 5th birthday.
My dog Toto ate rat poison shortly after and died in the backyard.
A PHD in the top of his field of psychiatry who coped by living in his office (up at 4am and home between 8:30 and 9pm.
Between 5 and about 8 years old (when my father re-married the devil’s head personal trainer), I was essentially raised by a babysitter who was living with her boyfriend and had a two year old child of her own.
I was left to being picked on by her nephew.
When he wasn’t around, I found myself playing outside and being picked on for being the only white kid and “socially crippled” from my mother’s recent passing.
The first time I met her, I snorted deep, hocked a spit rocket straight between her eyes, shouted, “You will never be my mother,” and walked off like the little 7 year old boss I was. -
My father re-married in the winter 1997. He found a wife.
I saw my first skateboard video, Toy Machine’s “Welcome to Hell” in 1997 with the likes of Elissa Steamer and Jamie Thomas. I found a skateboard.
Fair enough. That is until the beatings began at 13, which ironically was when I started using drugs to escape my own reality.
Things climaxed at 17 years old when I was chased out of my parents’ house by Eve who was white knuckling a baseball bat screaming in what sounded like religious tongues.
Continued in Comments at Encinitas, California
Every time I’m tempted to beat myself up about food choices, a missed workout, or a crappy day.. I try to look at how far I’ve come. Success is achieved through improvement, not perfection. at Dallas, Texas
🎉Transformation Tuesday!!🎉 Last night I did something that the girl on the left never would have done. I did live video for our virtual event that I co-hosted. I shared my heart & passion for what I do as well as more about me and what led me to where I am today. Speaking in front of others, especially when it’s sharing about me and my story, makes me so nervous. Going into it, I focused on turning the nervousness into excitement, or at least that’s what I told myself 😂 .
It wasn’t as bad as I made it out to be in my mind and know that the more I do it, the better I will get. I continue to expand my comfort zone and I know that I will also continue to grow with experience. There are other things that the girl on the left would have never done, but now have become habit for me. .
The girl on the left was not interested in being better, she was complacent in life and fine with how things were. That is until one day I woke up and realized that I could do more, that I could be better. I felt stuck for too long and found a way to grow my mind, body & soul on a daily basis. Can you can relate??
Sometimes we spend so much time trying to figure out the "how" that we forget that the most important step is to just start.
Instead of trying to always trying to figure out the outcome, which we really can't predict anyway, put your energy towards taking one step in the direction of your end desired vision and let that step show you the next one.
One thing I can guarantee you though if you don't begin you'll never get to your desired destination.
What is one thing you can do today with where you are and what you have that can bring you even a little bit closer to your desired vision for life? Share with me!
I was at WAR with my body!😱😭
That’s what it felt like for the first 3 years of my fitness journey. Always fighting my body to be smaller, leaner, “better”. I had gained weight in what I saw as “the wrong places”.
I figured I looked good when I was younger around 120lbs- I should keep striving for that right?! As you can see, my body was fighting back!😖
I had NOOOO IDEA that letting go of that idea and chilling the fuuuuckk out was what I truly needed. I needed better ENERGY BALANCE (aka FOOD!)
But in my head I was like “chillin the fuck out don’t burn calories!”🙄🙅🏻♀️
👉🏻I was TERRIFIED to eat more. Gain weight. Try to stop “dieting”.😪
On the left, I had been doing everything I could to “lean out” for 3. Fucking. Years. (that’s about 2.5 years too long to be “dieting”, FYI).👎🏻
But my health & mental wellness was at rock bottom, and I had no other solutions.😔
👉🏻Once I started fueling my body properly with real FOOD, and not killing myself 7x a week in the gym - I started to see the change I wanted. I started to gain muscle and curves on a body I was positive would never be able to change.
✅I started seeing progress (finally!)
✅I started getting stronger!
✅I started gaining muscle!
✅I started losing the body fat!
✅I started seeing my core develop!
✅I started feeling like I had energy all day, everyday!
✅I stopped giving a fuck about the # I saw on the scale! (These pics are two years apart and proof that the scale means fuck all🚮)
✅And I stopped feeling like a VICTIM to my circumstances, because I realized I was in control.🙌🏻
& YOU…. you are in control, too.💕
👇🏻I know how you feel😰
❌You don’t know where to start or how to start fixing things
❌You’re feeling stuck in a perma-plateau
❌You’re drowning in dieting and sick of seeing no progress…
✋🏻It does not have to be like this! I’ve been working for 5 years to figure out how to get results FAST, and results that LAST.🙌🏻
(And lemme tell ya, you don’t have to live in the gym or hate your lifestyle. Quite the opposite!)
🌈Let me help you see what’s possible! Workout less, eat more, and 3x your results!🤩🥳
✨TO APPLY FOR 1:1 COACHING→ link in bio!💖 at Seattle, Washington
Yes this was me, I’m currently not in the condition of that last photo but it was something I did achieve
It is important to take a step back and look how far you came compared to day 1 of starting your journey
This is something I do with all my online clients, we take photos, weigh, track and measure success.
The very first photo was from when I was 15 years old, the second from when I was about 20 yrs old and the last was about 22
There is a fair bit of time between these photos, which is why I want to emphasis that transformations take time
It’s all cool and well to lose 20 kilos in 20 weeks but what I want to see is that you keep those results for the next 20 years
I have gone from 120 kilos to 67 kilos at my lightest, losing 50+ kilos in that time
I have fluctuated about 10 kilos up and down the last 10 years multiple times
Life gets busy, lack of sleep and nutrition add up over time which is just a normal part of life, you can’t be balls to the wall 110% every single day
The most important thing is how ever many times you stumble, you get right back up and keep moving forward
Don’t compare yourself to others and only compare yourself to your best self, and try to better that every day
I have been a coach for almost a decade and I still struggle with my weight and consistency just like every other person does, and anyone who tells you that they don’t... F those people
This is your journey and no one else’s
Put your head down and focus on bettering your life and forget about everyone else
Keep moving forward, you will get there too
If you need help setting up your plan for success, coaching link is in my bio, let’s have a chat and see if we would work well together. at https://www.google.com/maps/place/Bentleigh+East+VIC+3165,+Australia/@-37.9226745,145.0708644,14.25z/data=!4m5!3m4!1s0x6ad6694cf6cacd51:0x5045675218cddb0!8m2!3d-37.921!4d145.067
I hated my life. I was depressed & insecure. I hid behind a mask. I was not living my truth. And I could never imagine making a post like this to you.
I literally stuttered for the first 20 years of my life & I was self medicating myself.
Drinking every weekend to blackout, doing all different types of drugs, snorting, doing all types of shit that was self destructive. ⠀
I was abusing steroids, living behind an external façade.
But Deep down inside, I was very insecure. ⠀
I was in a lot of pain. ⠀
In 2006 I woke up
I literally had a near death experience that put me in a coma for 7 days. ⠀
I remember like it was yesterday,
moments before I took my last breath and I was pronounced dead. ⠀
The doctor said, "You're not going to make it." What did I think about?
I thought about the people that I loved.
My family and friends.
Did I express how I felt about them? ⠀
I was going to burden them with my death.
I was going to let them down,
did I share my truth? ⠀
That just echoed in my mind over and over and over again. ⠀
Thankfully after the coma the doctors revived me. ⠀
I flat lined.
Then I came back to life. ⠀
I felt like I was given a second chance,
because if I died that day,
I would have died with my truth still in me.
Born this day, dead that day. ⠀
Did nothing with his life.
I said, "I'm going to change my Life.
I'm going to leave a Legacy!
I'm going to change the world! ⠀
I'm going to impact lives!" I started educating myself. ⠀
I got rid of my toxic friends
I started hanging around with people that I respected, that were kind,
that were loving,
that were successful. ⠀
I quit my 9-5 job.
I started a business.
Over time I learned skills, I learned sales, I learned marketing. .
I became a self made millionaire ⠀
I Discovered my Superpower!
I started serving people at a larger level. .
I felt Confident for the first time in my life.
And I started sharing my truth
like I did on this post.
None of this is to showoff,
but it's to show you
that you could do the same.
You have no idea how many lives you could impact
when you Fully Live Your Truth.
#addiction #drugs #pain #progress at Jones Beach
Today is #hihowareyouday - a movement out of #austintexas that encourages checking in on your friends and neighbors to help charge the conversation around mental health.
Check out the IGTV story I did about QUITTING the stigma around mental health challenges (click on my story to get there), and take a minute today to ask those you care about how *they* are 🙏💙
#asawoman #somedocs #wellnesswarrior #depressionmemes #ladydoctor #physiciansuicide #anxietyhelp #anxietymemes #physician #mentalhealthmemes #mentalhealthquotes #physicianburnoutprevention #physicianburnout #suicideprevention #suicideawareness #gethelp #mentalhealthrecovery #igtv #hihowareyou #keepaustinweird #mentalillnessawareness #bipolardisorder #therapysession #transformationtues #podcasting #podcast @wellnessforce #youtuberewind at San Diego, California
#transformationtues 🙌🏿🙌🏿🙌🏿 6 weeks of workouts and clean meals and these are the results. Get into it. :
#loveandlight #2019quotes #bestyoueverhad #beyourbiggestfan #motivation💯
#nobullshit #clapforyourself #fitandbalanced #neverleavemoneyonthetable #c4preworkout #sweetsweatwaisttrimmer #fitbeautiful #blackfemaleentrepreneurs #fitbeauti #gunningforeverythingideserve #iammycompetition #beautyandwellness #notaproblem #thesolution #perennialbeauti #readyin7 #cleaneatstayfit #eatcleanfood
This is with everything you do, especially important with HEALTH and WELLNESS! 🏃🏽♀️🏋🏽♀️🏃🏽♀️ 👉🏽You get out what YOU PUT IN!✔ #TransformationTues .
#goals #fitchics #fitness #weights #weightloss #goharder #fitlife #grind #fitnessaddict #gainz #goals #fitfocus #fitness #healthyliving #motivation #weights #trainhard #eatclean #weightlossjourney #noexcuses #accountability #determination #goals #gains #everyworkoutcounts #keepgoing #lifestyle
Truth... sometimes I have to look at the first picture to remember my why... WHY do I get up in the 4am hour to get my sesh in...
WHY do I try my damndest to eat all the food groups and limit my beer and buffalo wings to the weekends... WHY I’m putting spinach in a superfood smoothly every morning... Then I look at that first picture and it all comes back to me. You see I was a mom who was struggling... mentally and physically. The anxiety and the excuses were all too real. I had no time to get to the gym with y husbands work schedule, the location of my new school, and getting to the bus in time to pick up the kids, were just a few. My mentality was wine is made of grapes so I’m good I just hit that food group, like three times. Did I mention I went to the dr. And she prescribed my anxiety meds that made me feel tired/drunk all day long... so I stopped taking them.
What changed?.... My mindset. I had enough of not feeling good and not feeling like me. I found a group of ladies who constantly inspire and encourage me to keep going when it get hard. I knew that in order to be a good wife and mom I had to change because I was spiraling downward. My journey is not perfect but it’s definitely progressing and I’m super proud of myself for finding something that is so doable that I’m able to stick with it.
Can you relate? Because if so, me too and you can do this with me.
I currently have 4 seats open in my Feb. Fit Group. We start on the 28th. If you would like to be a guest, a message is all it takes to learn more.
5 more days and my @spartan race season begins. This is the biggest goal I've set out for myself. 3 trifectas this year!? Who am I even!? I've always been the "fat one", everyone thought I was crazy for taking on Spartan Races (they still think I'm crazy) there was doubts I could even finish. 2018 I not only finished my Trifecta goal I did 2 additional races. I started this journey walking. I could barely walk a mile without stopping. I built my way up to doing crossfit because I wanted to do a Spartan Sprint. Spartan not only ignited me and my adrenaline, its given me purpose to drive forward and strive for the next goal. I've overcome so much in the last year and I look forward to the year ahead of me as I take on this next goal. Find the things that ignite you, do the things you know are important to you regardless of the doubts around you(including your own). You can make anything happen when you put your heart and mind to it. You are strong, you are capable and you are worthy of the changes you want so badly for yourself. Make them happen, above all: LOVE YOURSELF 💜 #transformationmotivation #transformationtuesday #iammotiv8 #transformationinspiration #transformationtues #transformation #transformationstory #weightlossjourney #weightlossmotivation #weightlossdiary #weightlossprogress #weightlossinspiration #weightloss #nsv #nonscalevictory #beforeandafter #fitspo #spartan #spartanrace #spartangirls #nevergiveup #alwaysmoveforward #effingbelieveinyourself
I’m fasting today but just scrolling through keto foods and had to post this. Dirty Keto meal!!! .
. Credits to @kaylaandketo402 at Bucks County, Pennsylvania
#transformationtuesday Pant Size Edition! I was wearing a size 18/20 in the photo on the right, and on the left I fit into a freaking size 4!! I have not been a size 4 for at least 18 years!! I wish I could've bottled up that feeling I felt in that dressing room when those 4s zipped up. Theres nothing better than knowing you did it, you succeeded at what you set out to do. This is possible for anyone!
#transformation #transformationtues #beyondthescale #7pantsizes #87lbs #ww #wwfreestyle #wwjourney #wwtransformation #wwtribe #weightloss #wwweightloss #wwfriends #wwsisterhood #wwinstafam #weightwatchers #weightwatchersjourney #weightlossjourney #weightlosstransformation #wwcommunity #wwmoms #wwtribe #wwigtribe #wellnessthatworks #wwcommunity #wwinspo @ww
Well here she is...our new Antique Mantel! It took longer than expected to get it installed. Isn’t that always the case with #DIY projects?? We did trim about 2 inches off the bottom to close in a small gap. Other than that, she fit perfectly! I believe she was made for this space!! So what do you think?? -
And check my stories for a little video close up ❤️
http://liketk.it/2zt05 #liketkit @liketoknow.it.home Download the LIKEtoKNOW.it app to shop this pic via screenshot @liketoknow.it #LTKhome
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