#girlsthatlift

Was soll ich sagen- mein Postnatalfeind Nr 1 hat endlich einen Weg in mein Leben gefunden. Nicht alles fällt mir leicht! Nicht alles funktioniert auf anhieb! Ich bin am meisten auf die Dinge Stolz die mich am meisten Arbeit gekostet haben! —> Blaue Flecken Tränen und Schmerzen waren wirklich !!! häufiger Begleiter. Und es hat sich gelohnt dran zu bleiben! Nicht selten höre ich: ach ja du mit deiner Cardio, das fällt dir ja alles so leicht!! Ääähhhmm , ja also ja - aber es hat auch etliche Laufstunden und auf dem Fahrrad gedauert bis es dazu gekommen ist! Und da habe ich auch häufig gelitten. Wir zahlen in unser Körperkonto ein : jeden Tag! Ob es Gemüse ist, oder kilometer die wir sammeln.. es bringt alles Schritt für Schritt ein Plus! Ebenso haben wir Dinge die es ins Minus bringen.. wir entscheiden allein und haben jeden Tag eine neue Chance dieses Konto zu Millionen wachsen zu lassen! #takeyourtime #motivation #train #fitmom #athlete #doubleunders #girlsthatlift #personaltrainer #coach #plan #wod #crossfit #fitness #fitfam #gym #loveyourself #strong #womeninspiringwomen #healthy #stammina #cardio #workout #passion #goals @vitaminversand24


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Given the choice, you want to be on the top of the mountain knowing that you've learned nothing and would have no idea how to climb back down or would still want to climb it knowing that maybe you will never reach the top? #NoHandouts


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Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be⚡️ . Struggling QUITE a lot lately so I am celebrating even the smallest of victories. I made it to the gym and had a 25 minute leg session & was really proud. I’ve been struggling to make the gym a priority the past few weeks while I stress out about looking for a job😓 . Off to the library to work on my projects and continue the job hunt. What’s a small victory you achieved today?💓


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🔧Tech Tuesday Volume 5 Featuring: Coach Anthonyvan Garay (Tony) BS,CSCS 🥬🥩Nutrition Tips 🔶Here is an easy smoothie you can put together that is good for 2 servings for a crazy busy trainee! 🔘Estimated Macros for entirety ▫️Protein:90g ▫️Carbs:120g ▫️Fats:20g ◾️Kcal: 1036cal 🔷At Body By Design Studios we use macro tracking set up by our professional coaches to ensure you are eating in a way that is going to enhance the results of your program. 🌱 We typically recommend a plant based protein due to the huge benefits it has, especially for those with dairy sensitivity or lactose intolerance. ⚫️Let us Dial in your nutrition through the use of proven science and problem solving. 🔻Note that these are recommendations and you should always consult a registered Dietitian for nutrition interventions 🔥Become a success story with us! ⭐️Subscribe to our Newsletter 💥Check out our website: www.bodybydesignalpha.com ⚡️Call us at: 678-313-0915 #fitness#fitsagram#nike#beast-mode#foodporn#fitspiration#healthyway#fit#abs#awesomealpharetta##lululemon #diet#muscleandfitness#sport#boom#fitfam#health#healthy#buildmuscle#weightloss#getfit#personaltraining#squats#fitfam#healthylife#gym#workout#girlsthatlift#bodybydesignalpha#instagood


1💬Normal

Good old fashioned leg session tonight. I felt squats went better than usual tonight repping out 12 reps of 65kg for a few sets. Was it the pre 🤷🏽‍♀️ who knows! Saw a guy using the preacher for a makeout spot with his little bit 🙄 Get out the gym please, so many idiots. Thing that’s stuck in my head today is that so many people are all mouth they tell you what they’re going to do instead of showing you and it’s all just words and nothing ever comes of it. So don’t tell me show me! It works inside and outside the gym. For example don’t say your a hard working gym girl if you haven’t been in four weeks or you only do half ass sessions or tell me how good you are at something but then nothing ever materialises of it. Stop chatting bullshit and make your moves instead of announcing what you want tot do! #legsession #legday #legs #gym #gymfreak #gymrat #gymlife #fitfam #fitspo #weighttraining #fitness #weightlifting #girlwholifts #sweat #bodybuilding #fitnesslife #gymgirl #girlsthatlift


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I'm a day late yall I'm sorry BUT I'm a few days out from my meet and finishing up homework for the semester at the same time, so I've been trying to keep my mind/headspace focused! . We've been making healthy but quick, effective meals as of lately due to all of the mentioned above😂😂 and here's a perfect example! I get questions from clients all the time for fast dinner ideas and this took me 10 minutes. If you have your chicken prepped and cooked ahead of time, this will be a 5 minute dinner for you! . All I did was combine everything in this photo together with some salt and pepper as well and called it a day. It was delish and helped me hit my post workout protein and carb intake. 1 full bag of that rotini has about 50-60ish carbs, and I added in my own chicken. I flavored it buffalo ranch style, and devoured it just as fast as I made it😬 . It's not the most glorious of recipes I've created, but hopefully it'll help those who always look for quick healthier than fast food alternatives. That's the goal of this post- obviously I'd rather use fresh veggies and raw pasta etc etc but sometimes effective nutrition doesn't need to be that glamorous. Cook your heart out with whole, fresh ingredients 70-80% of your meals so you can make quicker meals when you're in a rush. Balance. Effectiveness. Consistency. Boom. Hope everyone had a great Easter!✝️🐰


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Week 3 day 1 of my 9 week program @marillewellyn 💪🏼 - @ ⭐️I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me. ⭐️ What is one goal you want to achieve this year? Let me know! Mine is to be more consistent with water intake... Water is critical 💦💦 . . . . #marifitness #workoutprogram #workoutmotivation #workoutroutine #fitnessmotivation #fitnessgirl #fitnessgoals2019 #transformationtuesday #weightlosstransformation #girlsthatlift #waterintake #progressnotperfection #progresspic #nevergiveup #selflove #letsgetit #summerslay19 #herbalife #herbalifenutrition


1💬Normal

It’s only Tuesday 🙃


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How do vegans get their protein? here are just a few of the common sources 🌱 As I've mentioned before, plant proteins are not incomplete, that's an outdated term. All plants contain all of the essential amino acids. Eat a variety of these foods and you can easily get enough 😊 #girlsthatlift #girlswholift #weightlifting#weighttraining #ukfitfam #irishfitfam #fitfam#healthyvegan #iifym #intuitiveeating#healthy #musclefood #vegan #plantbased#vegetarian #veganfood #veganfoodshare #nutrients #diet #nutrition #veganprotein #supplementation #vegannutrition


4💬Normal

I haven’t always had defined abs or toned abs, I still don’t always have defined abs,I still have a long way to go? But how did I get to where I am now... I started by getting rid of my hair extensions...best thing I don’t hahah but in all seriousness I started by having 3 consistent meals a day, when I’m trying to lean down a typical 3 meal day is oats and yoghurt for breakfast, salad for lunch and a carb dinner, atm I am trying to gain muscle so I have carbs and protein for lunch to eg rice and chicken! I do still snack but on much healthier alternatives.I just changed my outlook on food and didn’t see it as the enemy anymore. I eat around 2000 calories and go to the gym 5/6 times a week and weight life 4/5 times a week! I do HIIT once a week to and train abs around 3 times a week for 10-20 mins! If you want to achieve something, you can. Don’t make excuses or come up with reason why you can’t, because you can, you are your only limit, prove to yourself what you are capable of because trust me it’s so much💗for some this might not be their idea of progress or may not seem like a lot but it’s not about that, it’s about how you feel and I feel the best I ever have!!🥰ur all amazing and I’m so grateful for your support🌈please always message if you ever want to chat/ want any advice etc❤️


3💬Normal

What's the difference between progress and plateau? - Progress is made when you put in the work regardless of what else is going on in life. Even when things are hard and you feel listless you have to do what is required in order to succeed. - In b4 fake news because you can't see my plates 🤷‍♀️ - Coached by and token Scottish athlete of @dave_kinetic.ts @kinetic_training_systems #KineticTrainingSystems #TeamKTS ⚡⚡ - - - #fitfamuk #fitfam #fitgirl #girlsthatlift #girlswithmuscle #girlswithtattoos #girlsthatpowerlift #glasgow #puregymhopestreet #puregym #personaltrainer #PT #bodybuilding #weightlifting #powerlifting #strength #squat #progressnotperfection #dominatehumbly #positivevibesonly 🌻


2💬Normal

GIRLS (and guys) if you’re ever in need of an intense session or shorter session then PYRAMID sets are the ONE 🔥🔥🔥 Today I did four exercises in my pyramid circuit starting at 10 reps of each, increasing the weights and decreasing the reps until you’re at the top of your pyramid set... then start reversing until you’re at your starting point again (basically it’s 10,8,6,8,10) You can thank me later xoxo 😉💦🔥 I followed this by a bike ride and it’s definitely the perfect formula for #getshreddy starting next week, can’t wait!! 🙌🏻 What did you workout today?? ⬇️ - - - #gracefituk #gfg #gracefitguide #b_nd #teamb_nd #b_ndstore #lifting #girlswholift #girlsthatlift #strongnotskinny #girlswithmuscle #exercise #exerciseinspiration #workout #workoutinspiration #workoutideas #beavisionary #fitness #health #healthylifestyle


8💬Normal

Studying + work + studying + sanity check + repeat. This has been my life for the past semester, and it’s getting down to the nitty gritty time. Big finals #mood. 🙃 I have a history of getting REALLY really frustrating with myself if I’m not routinely practicing healthy habits: going to the gym, eating healthy, self-care nights. And I am currently 100% not in my best form. I look nowhere near where I like to physically be, for MY body. My gut isn’t as happy as usual. I literally am sick with a cold/sinus infection/whatever, because ya girl is not on top of life right now. 👍🏼🙂 BUT, the other day I had to sit down with myself and have a mental chat. It’s okay for me to not be shredded. It’s okay for me to not have a 💯 diet. It’s okay to have this time where I am not able to prioritize everything I want to. School has to be my #1 priority. So here we are, mid hell-week, and I have accepted in my mind that I am partaking in a mini, not clean, bulk. Is that what it is? No. Do I know this? Yes. Does it help me get through this time? Absolutely. I’m the heaviest I’ve been in a LONG time. My gut is having a reset thanks to my antibiotics (not the good kind of reset). BUT, I know the day after finals I will be back in the game. This summer I get to reprioritize and reorganize my life, and begin again next semester. 💥 So long story short, my advice to you is to accept that life does not go how you want it to all of the time, and you’ve just got to roll with the punches and not blame yourself. 😌 dEATS: -2 slices of multigrain bread -2 eggs seasoned w salt and pepper -4 small slices of bacon w removed fat -spinach from mom’s garden 🌷 Give yourself a break. Go eat a brekki sandwich. xoxo, carly


2💬Normal

Take a minute to be thankful for everything you have gotten through. You have prevailed. You came out strong. You won. ✨ I’m thankful things never came easy to me. It has taught how to work hard and persevere no matter what. Through it all I’ve always learned to grow and expand my knowledge which has been a huge blessing in my life! _ Meanwhile over here just tryna get a booty like @damnitsram 🤩


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"Never take life for granted. Given so easily yet taken away just as such." CHECKOUT 👉 @blkprez to get a little help jump starting your path back to a BETTER YOU! #fitnessguys #bodybuilding #tattoos #guyswithtattoos #guysthatlift #girlsthatlift #weights #abs #vlines #sexyblackmen #bulge #ripped #shredded #training #flex #flexing #nevergiveup #weightlifting #training #aesthetics #power #strength #bold #military #militarymen #vet #veteran #model #fitlifestyle #starsandstripes


1💬Normal

You can always feel a storm before you see it... . The world becomes still, . The air so charged with energy you can taste it... . And it’s just a matter of conditions lining up perfectly . Before the storm humbles you with it’s power and strength. A storm doesn’t care who’s in its path, . It makes no exceptions for anything or anyone in its way. . But they provide the world with things needed for growth, . And they expose weakness, forcing attention and change. . Storms are dark and scary, . yet beautiful and grounding. . It’s impossible to describe, . But lately I’ve felt like a storm waiting for its opportunity, . I can feel The Perfect Storm brewing inside me, . I can feel the ground is shifting underneath my feet, . I can feel pressure from every direction. . And it’s made me hungry. . I’m ready to face anything in my path. . I feel strong, . I feel free, . And feel like this storm is about to change the world. . #iam1stphorm #sleepinggiant #perfectstorm #legionofboom


8💬Normal

Happy Tuesday 🌟⁣ ⁣ what a struggle the first day back at work is after the bank holiday weekend 😴 will definitely be sleeping in an hour or so. ⁣ ⁣ little bit of a ‘transformation’ Tuesday which is basically 6 months from when I started training. getting somewhere with that waist to booty ratio 🥳⁣ ⁣ goal for the next few weeks is to start eating more clean for the run up to my holiday 3 months today 🤓 and probably a good thing that cream egg season is over 😒⁣ ⁣ Have a fab week ❤️💕🌈⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #progressnotperfection #legprogress #leggains #fitnessblogger #toneandsculpt #transformationtuesday #weightlosstransformation #glutegains #gymmotivation #gymlife #gymsharkleggings #gymsharkwomen #weighttraining #weighttrainingforwomen #girlswholift #girlsthatlift #girlsthatsquat #womensbest #fitfamuk #progresspic #bootybuilding


30💬Normal

Crushed shoulders today! 😁💦 Shoulders is my favorite day because I love the burn I get. Anyone else like to feel like your dying during your workouts, or is it just me?😂🤷🏼‍♀️ #nopainnogain . . . . . . #shoulderworkout #bouldershoulders #exercise #cardio #muscle #flex #fatloss #motivation #weightloss #weightlifting #weightliftingwomen #liftheavy #girlswholift #girlsthatlift #aesthetic #mindset #noexcuses #gymselfie #gymlife #healthylifestyle #fitness #fit #fitnessmotivation #fitfam #eatclean


2💬Normal

Straight sets are great for beginners to build strength, mass, and athleticism. But as you improve in the gym, your methods must adapt to the greater demands of hard training. Lift smarter by activating the muscle progressively with ascending loads. Ascending loads will help you better manage muscle fatigue, meaning that you’ll lift heavy AND with enough volume to stimulate progress. More on this at your next session 💪🏾💪🏾 #sculptedbyjewel #sculptnola #nola #neworleans #NOLATrainer #NewOrleansTrainer #NewOrleansPersonalTrainer #weightloss #growth #blackgirlsworkouttoo #fitnessgoals #fitspiration #fitness #fitnessmotivation #effort #nocritics #workoutmotivation #fitlife #dedication #gymmotivation #gym #girlsthatlift #purpose #strong #likeforlike #l4l #gymrat #gymlife #workout #gymrat


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…I think I might’ve bought the entire grocery store yesterday 🙈😂 ***Click the link in my bio to watch me shop & haul everything 🎥❤️


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Push session in a rush 🏃🏼‍♀️ That shimmy though 😂🤮 1️⃣Cable upright row Ss w/ cable front raises 2️⃣Cable tricep pushdown Ss w/ cable face pulls 3️⃣Seated shoulder press Ss w/ lat raises Save and let me know if you try it 💕


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So my first day back on cardio didn’t go as well as I wanted it too due to my asthma and blocked nose 😂 managed a decent upper body at the gym afterwards 😊 #cardio #running #treadmill #gym #gymgirl #fitness #fit #instafit #fitfam #fitspo #instagym #strongnotskinny #weightloss #weighttraining #upperbody #strength #girlsthatlift #progressnotperfection #fshd #muscular #fitnessmotivation


1💬Normal

So much of who we are is where we have been 🌿grateful for all of my adventures ✌🏻


2💬Normal

Get you some friends that will do the damn thing with you #upperday #girlsthatlift #goalgetters #fitnesspose #girlsquad #motivation #fitspo #girlstrong


2💬Normal

Fuel for every day. Order your favorite products online and pick them up in store on the same day. 📲👇🏼 mybodygoods.com/shop


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My love for you grows more and more every day, I can’t wait to celebrate many more years together with you💞🥂#anniversary


8💬Normal

Sweaty/messy hair dont care gym selfie 😜 - Idk why but I feel like I look really short in this picture 😂😂 - Im not a morning person , so I never have motivation to go the gym at the crack of dawn. Today, was just shocking lol because I actually got up lmaoo. Which is weird 🤷🏽‍♀️ soo....My days of working out are mixed up now. I always start my Monday with legs , this time I decided to start it with chest and back. & ahhhhhh gawwwwwwd I'm dying. Lol had me sweating turning my face pinker than my hair 😂😂😂 I take that as a good work out. 💪 - - - - - - - - - - - - - - - - - - - - - - - - #gymsharkleggings #gymshark #gymsharkwomen #girlsthatlift #chest #back #abs #activewear #fit #fitness #fitfam #fitspo #mondaymotivation #fitnessjourney #fitmom #fitgirl #goals #bootybuilder #fitmodel #bodybuilder #fitlife #fitlifestyle #physique #aesthetic #fitnessmotivation #womenwholift #gymselfie #strong #gymtime #getfit


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“SUPREME EXCELLENCE” Supreme Split Old English Hoody!


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“2 of 3” Nike Doernbecher Air Presto X DB (Joe McDonald Sneaker) Designed by 3 kids fighting CANCER at OHSU Doernbecher Hospital. Which is your favorite?


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