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"Nothing can stop me, I'm all the way up" 
There's always bumps in the road: but i got this. Look at this fierce face. 
@alondragainz has it under control.
"Nothing can stop me, I'm all the way up" There's always bumps in the road: but i got this. Look at this fierce face. @alondragainz has it under control.
๐Ÿ”ด "Dont take or put up with anybodies shit. Know your worth and dont accept or settle for anything less."๐Ÿ’ฏโœ”โœ”
๐Ÿ”ด #AOCArmy ๐Ÿ”ด #ActionsOnlyClub
โคLike & Share Now*โœ”
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. ๐Ÿ˜Turn On Our Post Notifications Now๐Ÿ˜
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#fitnessmodel #fitwoman #fitgirls #fitness #fitnessmotivation #gymaddict #Gymrat 
#squats #fitnessfreaks #instagrambodybuilding #instafitness #motivation #inspiration #fitchicks #fitbabes #bootybuilding #girlgains #girlswholift #girlswithmuscles #femalebodybuilder #chickswholift #womenwholift #fitnessgoals #bikinimodel #legday #bikinimodels #longhairdontcare #ripped
๐Ÿ”ด "Dont take or put up with anybodies shit. Know your worth and dont accept or settle for anything less."๐Ÿ’ฏโœ”โœ” ๐Ÿ”ด #AOCArmy  ๐Ÿ”ด #ActionsOnlyClub  โคLike & Share Now*โœ” . . ๐Ÿ˜Turn On Our Post Notifications Now๐Ÿ˜ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #fitnessmodel  #fitwoman  #fitgirls  #fitness  #fitnessmotivation  #gymaddict  #Gymrat  #squats  #fitnessfreaks  #instagrambodybuilding  #instafitness  #motivation  #inspiration  #fitchicks  #fitbabes  #bootybuilding  #girlgains  #girlswholift  #girlswithmuscles  #femalebodybuilder  #chickswholift  #womenwholift  #fitnessgoals  #bikinimodel  #legday  #bikinimodels  #longhairdontcare  #ripped 
Success begins with YOU.
YOU want to be leaner, work for it. Be honest with yourself.
YOU want to be wealthy, save your money.
YOU want to be smart, keep learning.
YOU BRING YOUR OWN SUCESS. 
Stay focus on what YOU want. Keep dedicated and don't give up the first time you lose. Push yourself to bring the best you can be. โค
Success begins with YOU. YOU want to be leaner, work for it. Be honest with yourself. YOU want to be wealthy, save your money. YOU want to be smart, keep learning. YOU BRING YOUR OWN SUCESS. Stay focus on what YOU want. Keep dedicated and don't give up the first time you lose. Push yourself to bring the best you can be. โค
I didn't have a use for this photo until now. Sharing three fitness goals for spring: more endurance during cardio training in the higher heart rate zones, better form in resistance/strength exercises, and ACTUALLY stretch/cool down properly. I've been better with the first two this year but I'm guilty of being quick to walk away after my reps are complete and not stretching. #fitness #fitnessgoals #ToneItUpxTarget #toneitup #tiu #tiuteam #sweatwithkayla #kaylaitsines #bbg @toneitup #canon #85mm #spring #floral
I didn't have a use for this photo until now. Sharing three fitness goals for spring: more endurance during cardio training in the higher heart rate zones, better form in resistance/strength exercises, and ACTUALLY stretch/cool down properly. I've been better with the first two this year but I'm guilty of being quick to walk away after my reps are complete and not stretching. #fitness  #fitnessgoals  #ToneItUpxTarget  #toneitup  #tiu  #tiuteam  #sweatwithkayla  #kaylaitsines  #bbg  @toneitup #canon  #85mm  #spring  #floral 
I did it!!! I can't explain how proud of myself I am right now! It doesn't matter how long I was away for, and matters that I'm back and I didn't give up! Even in the midst of moving, I made an effort! I'm starting very small to be careful and safe, but I'm going to do what I can to continue getting in shape for this pregnancy and I hope to even lose more fat pounds as my pregnancy goes on! Thank you for those of you who have encouraged me along the way and believed in me and telling me that I can do this and that I would be back in no time!
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#fitpregnancy #13weeks #firsttrimester #fat2fit #fitnessjourney #fitness #fitnessmotivation #strength #transformation #obesetobeast  #weightlossย #weightlossjourney #fitlife #fitfam #fitspiration #fitspo #fitstagram #instafit #inspiration #fitbit #fitbitcharge2 #girlswholift #gymlife #dontgiveup #believeinyourself #fitfam #fitnessgoals #motivation
I did it!!! I can't explain how proud of myself I am right now! It doesn't matter how long I was away for, and matters that I'm back and I didn't give up! Even in the midst of moving, I made an effort! I'm starting very small to be careful and safe, but I'm going to do what I can to continue getting in shape for this pregnancy and I hope to even lose more fat pounds as my pregnancy goes on! Thank you for those of you who have encouraged me along the way and believed in me and telling me that I can do this and that I would be back in no time! . . . #fitpregnancy  #13weeks  #firsttrimester  #fat2fit  #fitnessjourney  #fitness  #fitnessmotivation  #strength  #transformation  #obesetobeast  #weightloss ย #weightlossjourney  #fitlife  #fitfam  #fitspiration  #fitspo  #fitstagram  #instafit  #inspiration  #fitbit  #fitbitcharge2  #girlswholift  #gymlife  #dontgiveup  #believeinyourself  #fitfam  #fitnessgoals  #motivation 
Y'all! My trainer tried to kill me today, lol! Today's workout was insane. But I completed it. She told me "playtime is over."
Y'all! My trainer tried to kill me today, lol! Today's workout was insane. But I completed it. She told me "playtime is over."
Every day is a great day to be the best version of yourself. Start your week fresh, prepared and excited to take on life.  Mondays are going to come and go; either way that time passes. Make the most of it by doing something you'll thank yourself for later.

#fit #fitgirl #fitness #fitnesslife #fitnesscommunity #fitfamily #decisions #setupforsuccess #health #healthyliving #fitnesscoach #beachbody #21dayfix #bethebestyou #progress #progressnotperfection #mondays #goals #success #fitnessgoals
Every day is a great day to be the best version of yourself. Start your week fresh, prepared and excited to take on life. Mondays are going to come and go; either way that time passes. Make the most of it by doing something you'll thank yourself for later. #fit  #fitgirl  #fitness  #fitnesslife  #fitnesscommunity  #fitfamily  #decisions  #setupforsuccess  #health  #healthyliving  #fitnesscoach  #beachbody  #21dayfix  #bethebestyou  #progress  #progressnotperfection  #mondays  #goals  #success  #fitnessgoals 
I am grinning from ear to ear after my 17.5 redo! I wasn't sure about redoing it, but my friend Carrie pushed me to do it and im so glad she did...knocked almost 3 minutes off my time!! That's a wrap on Open. Finally!! #crossfit #crossfitter #WOD #fitnessgoals #progress #proud #gymrat #liftweights #liftlikeagirl #aberrantstrong #imintheopen #crossfitopen2017
Fell off the wagon a little lately. Busy at work and well...just some excuses. None good enough though. SO...I'm back at it!! P90X3 - Total Synergistics

Decided to go back to one of my originals!  My first program was P90X and the workouts ranged from 45 mins to over one hour. I was SO excited when this was released because I'm a huge Tony Horton fan and the shorter workouts were what I wanted! 
Today's was a good one! All over body including pull-ups. I use the bands on the door and my back is feeling it already!  Some fun Core work too!! A couple of the moves were challenging but I'll get there! 
#GettingBackAtIt #WorkingOnMyBrain
#GetOutOfYourOwnWay #InnerVoice #InnerStrength

#BePositive #ThinkPositive #SpeakPositive
#NeverGiveUp #StrongerEveryDay #FightForIt #NoExcuses #StrongerEveryDay
#FightYourMind #FightForYourBody #FightForYourHealth #FightForYourself 
#UnlockYourInnerStrength #BeAwesome #PressPlay #FitLife #LeadByExample #accountability #Motivation #ProgressNotPerfection #FitnessGoals #LifeGoals #KeepMovingForward
Fell off the wagon a little lately. Busy at work and well...just some excuses. None good enough though. SO...I'm back at it!! P90X3 - Total Synergistics Decided to go back to one of my originals! My first program was P90X and the workouts ranged from 45 mins to over one hour. I was SO excited when this was released because I'm a huge Tony Horton fan and the shorter workouts were what I wanted! Today's was a good one! All over body including pull-ups. I use the bands on the door and my back is feeling it already! Some fun Core work too!! A couple of the moves were challenging but I'll get there! #GettingBackAtIt  #WorkingOnMyBrain  #GetOutOfYourOwnWay  #InnerVoice  #InnerStrength  #BePositive  #ThinkPositive  #SpeakPositive  #NeverGiveUp  #StrongerEveryDay  #FightForIt  #NoExcuses  #StrongerEveryDay  #FightYourMind  #FightForYourBody  #FightForYourHealth  #FightForYourself  #UnlockYourInnerStrength  #BeAwesome  #PressPlay  #FitLife  #LeadByExample  #accountability  #Motivation  #ProgressNotPerfection  #FitnessGoals  #LifeGoals  #KeepMovingForward 
Clocking in an average of 15K steps a day. Now trying out fasted cardio and it's doing wonders ๐Ÿ‘Œ๐Ÿป๐Ÿ’ช๐Ÿป #cardio #running #fastedcardio .
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#inspire #healthylife #shredded #fitspiration #fitnessfreak #fitnesslifestyle #determination #inspiration #gymlife #instafit #motivation #fit#fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym  #active #strength #lift #physique #nutrition #instagramfitness #bodybuildinglifestyle #workoutmotivation #fitmotivation
Clocking in an average of 15K steps a day. Now trying out fasted cardio and it's doing wonders ๐Ÿ‘Œ๐Ÿป๐Ÿ’ช๐Ÿป #cardio  #running  #fastedcardio  . . . . . . . #inspire  #healthylife  #shredded  #fitspiration  #fitnessfreak  #fitnesslifestyle  #determination  #inspiration  #gymlife  #instafit  #motivation  #fit #fitness  #gymlife  #pushpullgrind  #grindout  #flex  #instafitness  #gym  #active  #strength  #lift  #physique  #nutrition  #instagramfitness  #bodybuildinglifestyle  #workoutmotivation  #fitmotivation 
Rule #1 to working outโฌ‡๏ธ
DONT SKIP MONDAYS! ๐Ÿ‘Š๐Ÿผ๐Ÿ˜œ
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๐Ÿ“ท @vikikacosta 
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Follow ๐Ÿ‘‡
๐Ÿ‘‰@bestfitness_bodies for your daily best fitness bodies
#bestfitness_bodies .
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 #fitness #fitgirls #fitnessmotivation #fitnessmodel #fitnessgirls #fitnessgoals #gymaddict #girlswithmuscle #fitnessfreak #healthy #beachbody #fitfam #goals #fitnessaddict #motivation #gym #lifestyle #beastmode #igdaily #fitspo #workout #dreamchaser #bodybuilding #smile #bootybuilding #abs #shredded
Rule #1  to working outโฌ‡๏ธ DONT SKIP MONDAYS! ๐Ÿ‘Š๐Ÿผ๐Ÿ˜œ . ๐Ÿ“ท @vikikacosta __________ Follow ๐Ÿ‘‡ ๐Ÿ‘‰@bestfitness_bodies for your daily best fitness bodies #bestfitness_bodies  . . #fitness  #fitgirls  #fitnessmotivation  #fitnessmodel  #fitnessgirls  #fitnessgoals  #gymaddict  #girlswithmuscle  #fitnessfreak  #healthy  #beachbody  #fitfam  #goals  #fitnessaddict  #motivation  #gym  #lifestyle  #beastmode  #igdaily  #fitspo  #workout  #dreamchaser  #bodybuilding  #smile  #bootybuilding  #abs  #shredded 
Told you I would give you a one hour chest workout. That was easy, the hard part was fitting one hour of exercise into a one minute video. Left out a few variations of cable flyes, but here's my chest workout today:

3 warm-up sets (12-20 reps) cable flyes
3 sets fly-press with 50 lbs (be extremely careful with these) 
4 sets incline dumbbell press with top rotation (squeeze your lower chest)
3 sets incline bench press
4 sets dumbbell flat bench press
3 sets dumbbell flyes
2 triple sets cable flyes (12 reps neutral, 12 reps downward, 12 reps upward) 
Now I know you're all wondering how I fit all that into one hour. Here's the key: keep your repetitions at 10-15 slow, controlled reps but rest no longer than 60 seconds between each set. This isn't a mass building workout, but I promise it will shape your chesticles. ENJOY AND STAY STRONG!
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#fitness #fitlife #fit #ripped #fitnesslifestyle #lifestyle #fitspo #fitnessgoals #motivation #fitnessmotivation #bodybuilding #bodybuilder #healthy #health #aesthetics #natural #physique #training #instafit #fitnessmodel #model #gains #muscle #exercise #fitfam #workout #chest #chestday #motivationmonday #lifting
Told you I would give you a one hour chest workout. That was easy, the hard part was fitting one hour of exercise into a one minute video. Left out a few variations of cable flyes, but here's my chest workout today: 3 warm-up sets (12-20 reps) cable flyes 3 sets fly-press with 50 lbs (be extremely careful with these) 4 sets incline dumbbell press with top rotation (squeeze your lower chest) 3 sets incline bench press 4 sets dumbbell flat bench press 3 sets dumbbell flyes 2 triple sets cable flyes (12 reps neutral, 12 reps downward, 12 reps upward) Now I know you're all wondering how I fit all that into one hour. Here's the key: keep your repetitions at 10-15 slow, controlled reps but rest no longer than 60 seconds between each set. This isn't a mass building workout, but I promise it will shape your chesticles. ENJOY AND STAY STRONG! . . . . . . . . . . . . #fitness  #fitlife  #fit  #ripped  #fitnesslifestyle  #lifestyle  #fitspo  #fitnessgoals  #motivation  #fitnessmotivation  #bodybuilding  #bodybuilder  #healthy  #health  #aesthetics  #natural  #physique  #training  #instafit  #fitnessmodel  #model  #gains  #muscle  #exercise  #fitfam  #workout  #chest  #chestday  #motivationmonday  #lifting 
@krystleraine in the new #ecofriendly pullover hoodie ๐Ÿ’–โ™ป๏ธ๐Ÿ‡บ๐Ÿ‡ธ #vrgata #teamvrgata #fitness #lifestyke
Talked myself into going to the gym tonight and I don't regret it ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿค—
Talked myself into going to the gym tonight and I don't regret it ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿค—
Have you trained your legs today? ๐Ÿ˜‚
#burlyfitness
Letzter Satz Deadlifts heute...AMRAP...mit etwas mehr Biss wรคre sicher mehr drin gewesen. Schade dass ich  so frรผh aufgegeben habe. 
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Last set of deadlifts today...AMRAP...I think I still had some reps left in my tank. A pity that I gave up that early.
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#deadlift #lifting #liftheavy #beastmode #reps #trainhard #gainz #gains #gripstrength #fitnessmotivation #repstilldeath #strengthtraining #strength #fitfam #fitspo #gymlife #nodaysoff #streetlifting #dedication #fitnessgoals #dreambig #ripped #gym #fitness #bodybuilding #corestrength
Letzter Satz Deadlifts heute...AMRAP...mit etwas mehr Biss wรคre sicher mehr drin gewesen. Schade dass ich so frรผh aufgegeben habe. ________________________________________________ Last set of deadlifts today...AMRAP...I think I still had some reps left in my tank. A pity that I gave up that early. ________________________________________________ #deadlift  #lifting  #liftheavy  #beastmode  #reps  #trainhard  #gainz  #gains  #gripstrength  #fitnessmotivation  #repstilldeath  #strengthtraining  #strength  #fitfam  #fitspo  #gymlife  #nodaysoff  #streetlifting  #dedication  #fitnessgoals  #dreambig  #ripped  #gym  #fitness  #bodybuilding  #corestrength 
Guten Morgen ๐ŸŒ ein weiterer wunderbarer Tag beginnt โ˜€๏ธ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#fitnessgoals #herbalife #h24 #herbagirl #teamherbalife #blessed #gym  #freeathlete #fitness #fitnessmotivation  #fitnesscouple #fitgirl #bodytransformation #fitmom #girlswithmuscle #strongnotskinny #healthy #healthychoices #bodylove #bodycare #bodybuilding #power #gymgirl #instapic #noexcuses #fitnessaddict #gainz #PROJEKTELITE
Guten Morgen ๐ŸŒ ein weiterer wunderbarer Tag beginnt โ˜€๏ธ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #fitnessgoals  #herbalife  #h24  #herbagirl  #teamherbalife  #blessed  #gym  #freeathlete  #fitness  #fitnessmotivation  #fitnesscouple  #fitgirl  #bodytransformation  #fitmom  #girlswithmuscle  #strongnotskinny  #healthy  #healthychoices  #bodylove  #bodycare  #bodybuilding  #power  #gymgirl  #instapic  #noexcuses  #fitnessaddict  #gainz  #PROJEKTELITE 
Happy Tuesday ๐ŸŒท๐ŸŒผ๐ŸŒน๐ŸŒป๐ŸŒบ๐ŸŒธ๐Ÿ’๐ŸŽค๐ŸŽง๐ŸŽผ๐ŸŽน๐ŸŽท๐ŸŽบ๐ŸŽธ๐ŸŽป #yogaaddict #suryanamaskar ๐Ÿคธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ #FitnessGoals
Happy Tuesday ๐ŸŒท๐ŸŒผ๐ŸŒน๐ŸŒป๐ŸŒบ๐ŸŒธ๐Ÿ’๐ŸŽค๐ŸŽง๐ŸŽผ๐ŸŽน๐ŸŽท๐ŸŽบ๐ŸŽธ๐ŸŽป #yogaaddict  #suryanamaskar  ๐Ÿคธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™€๏ธ #FitnessGoals 
#healthandwellnesspot 
Good morning Tuesday!
Yummy #banana #avocado smoothie in the making, mmmm
Have an awesome day doing the things you love and be of value to those you interact with. Wear that smile with genuineness.๐Ÿ˜„
Health is wealth, selfcare is the care.
Love your body, it will reward you.
#healthandwellnesspot  Good morning Tuesday! Yummy #banana  #avocado  smoothie in the making, mmmm Have an awesome day doing the things you love and be of value to those you interact with. Wear that smile with genuineness.๐Ÿ˜„ Health is wealth, selfcare is the care. Love your body, it will reward you.
Who else loves to destroy chest day? To get an insane pump, try these at the end of your workout. Push forward from your ELBOWS. If you feel your shoulders doing work then you're doing it wrong. Try 4 sets of 8 at the end of your workout and just feel the insane pump ๐Ÿ’ช #pakibane #liftcorp #gymshark #shredz #gym #gymflow #gymfreak #gymmotivation #gymlife #gymrat #gymtime #fit #fitness #fitspiration #fitlife #fitnessaddict #fitnessgoals #fitnesslife #fitfreak #fitspo #fitfam #weightlifting #goals #lifestyle #arnold #bodybuilding #gains #chest #health #healthy
Who else loves to destroy chest day? To get an insane pump, try these at the end of your workout. Push forward from your ELBOWS. If you feel your shoulders doing work then you're doing it wrong. Try 4 sets of 8 at the end of your workout and just feel the insane pump ๐Ÿ’ช #pakibane  #liftcorp  #gymshark  #shredz  #gym  #gymflow  #gymfreak  #gymmotivation  #gymlife  #gymrat  #gymtime  #fit  #fitness  #fitspiration  #fitlife  #fitnessaddict  #fitnessgoals  #fitnesslife  #fitfreak  #fitspo  #fitfam  #weightlifting  #goals  #lifestyle  #arnold  #bodybuilding  #gains  #chest  #health  #healthy 
The next few weeks are going to be stressful as hell with school, so I'm definitely making sure to schedule gym time in. 
I didn't want to push my shoulder yet since it's feeling better, so instead I doubled up on my leg workout. And also ran 5 miles. Now I have to write a research paper but I'd rather go run 5 more miles. โ€ข โ€ข โ€ข โ€ข โ€ข 
#fitfam #2017goals #fitness #girlswholift #fitspo #girlswithmuscle #yegfitness #cardio #motivation #determination #igfitness #workout #fitnessgoals #bodypositivity #photooftheday #instahealth #fitbit #fitbitblaze #exercise #gym #fitsnap #strong #run
The next few weeks are going to be stressful as hell with school, so I'm definitely making sure to schedule gym time in. I didn't want to push my shoulder yet since it's feeling better, so instead I doubled up on my leg workout. And also ran 5 miles. Now I have to write a research paper but I'd rather go run 5 more miles. โ€ข โ€ข โ€ข โ€ข โ€ข #fitfam  #2017goals  #fitness  #girlswholift  #fitspo  #girlswithmuscle  #yegfitness  #cardio  #motivation  #determination  #igfitness  #workout  #fitnessgoals  #bodypositivity  #photooftheday  #instahealth  #fitbit  #fitbitblaze  #exercise  #gym  #fitsnap  #strong  #run 
My favorite fitness gals @karenakatrina @toneitup have teamed up with @target ๐ŸŽฏ๐Ÿ˜๐Ÿ˜๐Ÿ˜ This is major!! So, to celebrate and get even more stoked, here's my ๐ŸŒธSPRING๐Ÿ‹FITNESS๐ŸŒทGOALS๐ŸŒปโ†’โ†’โ†’1๏ธโƒฃMORNING RITUAL: Get back in my mindful morning routine. I've fallen off due to insomnia and well, just life lol. First thing when I wake up, I will smile๐Ÿ˜Šand fill up with love and gratitude, Meditate, elixer/green tea/coffee, then #BOOTYCALL ๐Ÿ‘walk this little nugget to the water's edge (the gulf is a half mile from me, so there and back is at least 1 mile). He deserves it๐Ÿ’• and I need to be in nature everyday๐ŸŒด๐ŸŒŠ, Eat a healthy brekky - veggie omelet, protein pancakes/waffles, or smoothie with @perfectfit of course๐Ÿ‘Œ๐Ÿ˜˜, shower and get gorgeous while listening to some music like Queen Bey๐Ÿ‘‘๐Ÿ, work on blog, then take on the rest of the day!๐Ÿ™Œ๐Ÿผ. 2๏ธโƒฃWORKOUT DATES WITH FRIENDS. TAKE 2-3 CLASSES A WEEK (yoga, Pilates, kickboxing, barre, spin, SUP, dance) It's more fun when you have a buddy to workout with. And if people won't commit or back out, then go alone and the class can be my date lol๐Ÿ‘Œ๐Ÿผ. 3๏ธโƒฃEAT LEAN, CLEAN, & GREEN: Follow the @toneitup nutrition plan๐Ÿ’ช๐Ÿผ Try new recipes. Experiment more in the kitchen. Always have a big green salad with protein for lunch. Kale yeah!!โ˜˜Have bone broth everyday. I've dealt with food sensitivities, leaky gut, chronic fatigue, & all kinds of fun health issues. I've been experimenting for years to find what works and what doesn't work. I fell off my guidelines over the holidays and am still dealing with it. I'm ready to reset my body and be filled with energy and feel strong and beautiful๐Ÿ™๐Ÿผ๐Ÿ’—๐Ÿฆ„.
What are your spring goals? Fitness or anything really๐Ÿ˜Š xx.
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#toneitupxtarget #tiu #tiuteam #tiugirl #girlboss #fitness #fitnessmotivation #fitnessgoals #spring #health #wellness #paleo #mermaid #cutestdogever #teeki #parkworkout #glutenfreelife
My favorite fitness gals @karenakatrina @toneitup have teamed up with @target ๐ŸŽฏ๐Ÿ˜๐Ÿ˜๐Ÿ˜ This is major!! So, to celebrate and get even more stoked, here's my ๐ŸŒธSPRING๐Ÿ‹FITNESS๐ŸŒทGOALS๐ŸŒปโ†’โ†’โ†’1๏ธโƒฃMORNING RITUAL: Get back in my mindful morning routine. I've fallen off due to insomnia and well, just life lol. First thing when I wake up, I will smile๐Ÿ˜Šand fill up with love and gratitude, Meditate, elixer/green tea/coffee, then #BOOTYCALL  ๐Ÿ‘walk this little nugget to the water's edge (the gulf is a half mile from me, so there and back is at least 1 mile). He deserves it๐Ÿ’• and I need to be in nature everyday๐ŸŒด๐ŸŒŠ, Eat a healthy brekky - veggie omelet, protein pancakes/waffles, or smoothie with @perfectfit of course๐Ÿ‘Œ๐Ÿ˜˜, shower and get gorgeous while listening to some music like Queen Bey๐Ÿ‘‘๐Ÿ, work on blog, then take on the rest of the day!๐Ÿ™Œ๐Ÿผ. 2๏ธโƒฃWORKOUT DATES WITH FRIENDS. TAKE 2-3 CLASSES A WEEK (yoga, Pilates, kickboxing, barre, spin, SUP, dance) It's more fun when you have a buddy to workout with. And if people won't commit or back out, then go alone and the class can be my date lol๐Ÿ‘Œ๐Ÿผ. 3๏ธโƒฃEAT LEAN, CLEAN, & GREEN: Follow the @toneitup nutrition plan๐Ÿ’ช๐Ÿผ Try new recipes. Experiment more in the kitchen. Always have a big green salad with protein for lunch. Kale yeah!!โ˜˜Have bone broth everyday. I've dealt with food sensitivities, leaky gut, chronic fatigue, & all kinds of fun health issues. I've been experimenting for years to find what works and what doesn't work. I fell off my guidelines over the holidays and am still dealing with it. I'm ready to reset my body and be filled with energy and feel strong and beautiful๐Ÿ™๐Ÿผ๐Ÿ’—๐Ÿฆ„. What are your spring goals? Fitness or anything really๐Ÿ˜Š xx. . . . . #toneitupxtarget  #tiu  #tiuteam  #tiugirl  #girlboss  #fitness  #fitnessmotivation  #fitnessgoals  #spring  #health  #wellness  #paleo  #mermaid  #cutestdogever  #teeki  #parkworkout  #glutenfreelife 
Back at it again! ๐Ÿ’ช#fitnessgoals #gains #gymlife #neverstop
TAKE A HIKE! #motivationmonday my friends and I hiked the Claremont Loop after work today. 5 mile hike in 1:50. It was so great to spend time outdoors. I like to switch up my workouts for the challenge and to keep from getting bored. #hiking #hikingadventures #takeahike #outdoors #nature #getfit #instafit #fitness #fitlife Today's workout was assigned by my amazing trainer @alexschoenherr
๐Ÿ˜‚ This rain and long winter has got this girl going squirrelly so guess who's classes went "Surfin' U.S.A." today ๐Ÿ„โ€โ™€๏ธ๐Ÿ„ Be excited for this all week ๐Ÿ’•๐Ÿฟ #thebeachboys #kowabunga #thisgirlbecrazy #imsocool #fitnessshouldbefun #yoga #yogi #trainhard #nomeatathlete #fitnessgoals #fitspiration #authenticsurfhair #authenticsweathair  #needtoworkonmytan ๐Ÿ’ฆโ˜€๏ธ๐Ÿ
Although I'm smiling, I was hella tired, but had to find motivation & got my wkout done ๐Ÿ™Œ๐Ÿผ. Getting so close to my weight goal that I have to keep going no matter what. #mondaymotivation #gettingclose #fitnessgoals #motivated #vacagoals #mevsme  @leajay ๐Ÿ“ถโœ”๏ธ
Comment below what your purpose is in life!!
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Mine is to inspire and help people with their health and fitness!
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#healthylife #health #healthykids #family #healthylifestyle #fitness #fitnessgoals #fitfamily #familyfun #sparkle #laugh #kindness #love
Another day of proper nutrition!
โค๐Ÿ˜„๐Ÿ’ช
Start your own journey today!
http://fitcoachhub.com/evaluation-form-links/efc-meghan-birch/
Another day of proper nutrition! โค๐Ÿ˜„๐Ÿ’ช Start your own journey today! http://fitcoachhub.com/evaluation-form-links/efc-meghan-birch/
Where do Monkey's go to hangout?
The Monkey Bars! ๐Ÿ™Š๐Ÿ˜‚
๐Ÿ”บ
Take your workout outside with WIDE-GRIP PULL UPS!
These will take the emphasis off your biceps and target your lats!
๐Ÿ”บ
A strong back is beneficial for great posture and will prevent back injury!
Don't neglect that back!

#outdoorworkout #backday #lats #motivationmonday #backattack #putyourbackintoit #pullups
Where do Monkey's go to hangout? The Monkey Bars! ๐Ÿ™Š๐Ÿ˜‚ ๐Ÿ”บ Take your workout outside with WIDE-GRIP PULL UPS! These will take the emphasis off your biceps and target your lats! ๐Ÿ”บ A strong back is beneficial for great posture and will prevent back injury! Don't neglect that back! #outdoorworkout  #backday  #lats  #motivationmonday  #backattack  #putyourbackintoit  #pullups 
This is about a 10-12 week difference. Slim does not always mean healthy!! The scale going lower doesn't always mean healthy! I used to go up and down with my weight because I had poor eating habits, eat very little for a few days and eat a lot the next few days after, causing my weight to yoyo. Don't completely rely on your scale to see your progress. Work hard, Eat well and keep track of your INCHES๐Ÿ’ช๐Ÿฝโค
This is about a 10-12 week difference. Slim does not always mean healthy!! The scale going lower doesn't always mean healthy! I used to go up and down with my weight because I had poor eating habits, eat very little for a few days and eat a lot the next few days after, causing my weight to yoyo. Don't completely rely on your scale to see your progress. Work hard, Eat well and keep track of your INCHES๐Ÿ’ช๐Ÿฝโค
Client milestone. Going from 1rep max with 90kg (body weight) to 4rep max in good form - over 4 weeks following an advanced strength building protocol. ๐Ÿ’ช๐Ÿผ. He was proud for this achievement, we were proud, there was pride all around ๐Ÿค—. No greater reward than seeing results from a program design. ๐Ÿ’ช๐Ÿผ. Moving onwards and upwards...... #mstrength #mstrengthfitness #fitnessmotivation #fitnessgoals #fitsporation #myfitnessjourney #mentaltoughness #1repmax  #uaefitness #dubaifitness #strengthandconditioning #mentalstrength #strength #buildstrength #instafitness  #strengthcoach #fitness #fitfluential #girlswholift  #fitresults #girlsthatlift #leanmuscle  #fitnesslifestyle #leadbyexample #whatsyourway #helpingothers  #24fitnessdubai
Client milestone. Going from 1rep max with 90kg (body weight) to 4rep max in good form - over 4 weeks following an advanced strength building protocol. ๐Ÿ’ช๐Ÿผ. He was proud for this achievement, we were proud, there was pride all around ๐Ÿค—. No greater reward than seeing results from a program design. ๐Ÿ’ช๐Ÿผ. Moving onwards and upwards...... #mstrength  #mstrengthfitness  #fitnessmotivation  #fitnessgoals  #fitsporation  #myfitnessjourney  #mentaltoughness  #1repmax  #uaefitness  #dubaifitness  #strengthandconditioning  #mentalstrength  #strength  #buildstrength  #instafitness  #strengthcoach  #fitness  #fitfluential  #girlswholift  #fitresults  #girlsthatlift  #leanmuscle  #fitnesslifestyle  #leadbyexample  #whatsyourway  #helpingothers  #24fitnessdubai 
My legs are on fire tonight. I decided to go extra miles tonight, 5.22 miles on the bike in 18 minutes. A total of 25.63 miles in 83 minutes in a row today.
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#PlanetFitness #PF #fitnessgoals #fitness #goals #healthy @planetfitness #bike #exercise #NewAJ #Fit #gym #SmashingGoals
Put some work in today on the arms. Excited to see the changes from this new program!  Representing NAU Lacrosse in our fresh new apparel and new clean cut ๐Ÿ˜Ž #gym #gymmotivation #armday #fitnessgoals #fitnessmotivation #fitness #lacrosse #adrenalinelacrosse #selfie #grinding #photography
My legs are on fire tonight. 20.41 miles on the bike in 65 minutes.
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#PlanetFitness #PF #fitnessgoals #fitness #goals #healthy @planetfitness #bike #exercise #NewAJ #Fit #gym
You are what you eat ๐Ÿ’ช๐Ÿ–’
You are what you eat ๐Ÿ’ช๐Ÿ–’
Super impressed with my 17-year-old client. She pushed herself beyond what she thought she was capable of and burned over 500 cal in one hour. Now her standard has been set. She is learning that nutrition is 80% of her results. She is learning that she must create a calorie deficit in order to lose fat. Her success is just a matter of time and consistency. #personaltraining #personaltrainer #fitnessinspiration #fitnessaddict #fitnessgoals #chooseyourhard #fitnessmotivation #workout #workhard #workforit #workoutmotivation #fitteens
Super impressed with my 17-year-old client. She pushed herself beyond what she thought she was capable of and burned over 500 cal in one hour. Now her standard has been set. She is learning that nutrition is 80% of her results. She is learning that she must create a calorie deficit in order to lose fat. Her success is just a matter of time and consistency. #personaltraining  #personaltrainer  #fitnessinspiration  #fitnessaddict  #fitnessgoals  #chooseyourhard  #fitnessmotivation  #workout  #workhard  #workforit  #workoutmotivation  #fitteens 
@bensarossyyy knows what's good! @ifeelgood247
@bensarossyyy knows what's good! @ifeelgood247
Front Abdominal and Thighs pose. Nothing like pushing yourself on #legday for your #fitnessgoals. ๐Ÿ‘Š๐Ÿ’ช๐Ÿ‹๐Ÿผ#beast #beastmode #fitness #aesthetics #physique #bodybuilding #model #malemodel #fitnessmodel #gym #gymrat #gymaddict #workout #muscle #swole #fitnessmotivation #fit #musclehunk #malefitnessmodel #hunk #gymspiration
All I want to say humbly is.... PR's ARE MADE TO BE BROKEN!!!!!!!! All time PR bench max of 465lbbs. Old PR was 440lbs so to say I'm encouraged and excited is a understatement. Tomorrow we will test squats! #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #preplife #diet #prep #powerlifting #powerbuilding #progress #gains #training #traindirty #cuts #shredding #shredded #lean #fit #fitnessjourney #fitnesslifestyle #fitnessmotivation #fitness #fitnessgoals #pr #personaldevelopment #personalbest
All I want to say humbly is.... PR's ARE MADE TO BE BROKEN!!!!!!!! All time PR bench max of 465lbbs. Old PR was 440lbs so to say I'm encouraged and excited is a understatement. Tomorrow we will test squats! #bodybuilding  #bodybuildinglifestyle  #bodybuildingmotivation  #preplife  #diet  #prep  #powerlifting  #powerbuilding  #progress  #gains  #training  #traindirty  #cuts  #shredding  #shredded  #lean  #fit  #fitnessjourney  #fitnesslifestyle  #fitnessmotivation  #fitness  #fitnessgoals  #pr  #personaldevelopment  #personalbest 
โ˜•๏ธ #GoodMorning โ˜•๏ธ
Kl 05.10 knackade sonen fรถrsiktigt pรฅ min panna, lyfte pรฅ tรคcket, la sig tรคtt intill mig och bara myste ๐Ÿ’™
Vilken start pรฅ morgonen ๐Ÿ˜ Nu #coffee ๐Ÿ˜˜
๐Ÿ’Ž #7Punkt0 ๐Ÿ’Ž @7punkt0 ๐Ÿ’‹ -------------------------
#MinResaRรคknas #Motivation #TeamJustCheck #NeverGiveUp #NorwegianShout #LosingWeight #KrigareKrigar #JustDoIt #Training #Fitspo #FitBit #FitBitSurge #Fitness #FitnessGoals #FitMom #Selfie #Progress #ICanIWill #YouAgainstYou #Weightloss #WeightlossJourney #WatchMeShrink #BottenTillToppen #Tyngre #StrongIsTheNewSkinny #IngaKonstigheter #wlstories
โ˜•๏ธ #GoodMorning  โ˜•๏ธ Kl 05.10 knackade sonen fรถrsiktigt pรฅ min panna, lyfte pรฅ tรคcket, la sig tรคtt intill mig och bara myste ๐Ÿ’™ Vilken start pรฅ morgonen ๐Ÿ˜ Nu #coffee  ๐Ÿ˜˜ ๐Ÿ’Ž #7Punkt0  ๐Ÿ’Ž @7punkt0 ๐Ÿ’‹ ------------------------- #MinResaRรคknas  #Motivation  #TeamJustCheck  #NeverGiveUp  #NorwegianShout  #LosingWeight  #KrigareKrigar  #JustDoIt  #Training  #Fitspo  #FitBit  #FitBitSurge  #Fitness  #FitnessGoals  #FitMom  #Selfie  #Progress  #ICanIWill  #YouAgainstYou  #Weightloss  #WeightlossJourney  #WatchMeShrink  #BottenTillToppen  #Tyngre  #StrongIsTheNewSkinny  #IngaKonstigheter  #wlstories 
Let's chase it forever โ˜€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ’•๐Ÿ‘Ÿ
Let's chase it forever โ˜€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ’•๐Ÿ‘Ÿ
#Repost @rochelli.fit7
ใƒปใƒปใƒป
If you're new to the gym experience, getting a #personaltrainer is a smart idea. Some benefits only a #PT can provide:
โœ”๏ธHelp Perfect Form
โœ”๏ธcan help with your unique requirements
โœ”๏ธhelp you set Realistic Goals
โœ”๏ธCan Help with Specific Goals, such as Training for An Event
โœ”๏ธNo wasted time = Maximum Results โœ”๏ธimprove your mental health
โœ”๏ธHelp you form Good Habits
โœ”๏ธChallenge you

So... what are you waiting for? Let's do it together! ๐Ÿ˜Š๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป
#Repost  @rochelli.fit7 ใƒปใƒปใƒป If you're new to the gym experience, getting a #personaltrainer  is a smart idea. Some benefits only a #PT  can provide: โœ”๏ธHelp Perfect Form โœ”๏ธcan help with your unique requirements โœ”๏ธhelp you set Realistic Goals โœ”๏ธCan Help with Specific Goals, such as Training for An Event โœ”๏ธNo wasted time = Maximum Results โœ”๏ธimprove your mental health โœ”๏ธHelp you form Good Habits โœ”๏ธChallenge you So... what are you waiting for? Let's do it together! ๐Ÿ˜Š๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป
Definitely fell off the wagon for a little while with my workouts since my toddler hasn't been sleeping well at night,  and there's always improvements that can be done. But I'm back at it! #fitmommy #fitnessgoals
Definitely fell off the wagon for a little while with my workouts since my toddler hasn't been sleeping well at night, and there's always improvements that can be done. But I'm back at it! #fitmommy  #fitnessgoals 
"Slay Crush Monday"

Is It To Late For Our MCM?! ๐Ÿซ๐Ÿซ Our MCM today is sexy Hatian fitness and eye candy model Wentworth Michel. 
@wdotbaby -  The human body is an instrument for the production of art in the life of the human soul. ๐Ÿ“ท: @marvinbienaime 
#theslaymagazine #heslays #manslay #sexyslay #eyecandy #chocolate #fit  #melanin #hatian #fitnessgoals #fitness #slayfit #bodygoals #abs #slaycrushed  #wentworthmichel #mcm #slaymcm #slaycrush @charlynichole
"Slay Crush Monday" Is It To Late For Our MCM?! ๐Ÿซ๐Ÿซ Our MCM today is sexy Hatian fitness and eye candy model Wentworth Michel. @wdotbaby - The human body is an instrument for the production of art in the life of the human soul. ๐Ÿ“ท: @marvinbienaime #theslaymagazine  #heslays  #manslay  #sexyslay  #eyecandy  #chocolate  #fit  #melanin  #hatian  #fitnessgoals  #fitness  #slayfit  #bodygoals  #abs  #slaycrushed  #wentworthmichel  #mcm  #slaymcm  #slaycrush  @charlynichole
When you start seeing big results, this lifestyle is here to stay. As scary as it is to post the infamous "before" picture, it's great motivation to see how far I've come. If I can show someone that anyone can do this, that's all I want to do is motivate just one person. Happy Lifting. #fitnessaddicted#weightlifting#weightlossjourney#weightlosstransformation#fitness#fitnessjourney#fitnesslifestyle#healthybody#healthylife#healthylifestyle#fitgirls#girlswholift#goals#goals2017#myjourney#gymmotivation#gymislife#nike#gymgoals#transformation#lifestyle#fitnessgoals#motivated#lifting#liftinglife#weightraining#weightloss#muscle
When you start seeing big results, this lifestyle is here to stay. As scary as it is to post the infamous "before" picture, it's great motivation to see how far I've come. If I can show someone that anyone can do this, that's all I want to do is motivate just one person. Happy Lifting. #fitnessaddicted #weightlifting #weightlossjourney #weightlosstransformation #fitness #fitnessjourney #fitnesslifestyle #healthybody #healthylife #healthylifestyle #fitgirls #girlswholift #goals #goals2017 #myjourney #gymmotivation #gymislife #nike #gymgoals #transformation #lifestyle #fitnessgoals #motivated #lifting #liftinglife #weightraining #weightloss #muscle 
@themuscletrainer is shredded
@themuscletrainer is shredded
[LONG POST ๐Ÿšจ] Positive self-talk and a bit of self love goes a long way. ๐Ÿ’ซ 
We can be our own worst enemies at times. We say things to ourselves that we would never say to other people. We break ourselves down, criticize ourselves, judge ourselves, doubt our ability, purpose, beliefs, importance, and talent. We compare ourselves with complete strangers and most of the time, we lose. ๐Ÿ’ซ 
It is so important to try and talk to yourself in a positive way. One negative thought leads to another, and before you know it, you're in a vicious, uncontrollable, destructive, negative cycle, and getting out of it will take everything you have and a little more. ๐Ÿ’ซ 
Be kinder to yourself. Start with fighting negative thoughts with good ones. Fake it till you make it, if you have to, but force yourself say something positive about yourself as soon as you notice a negative thought popping into your head. ๐Ÿ’ซ 
Start small. But start. ๐Ÿ’ซ 
What you think about yourself shapes who you are and how you perform. It affects the energy you send out to the world, your perspective and growth. Don't let YOU be the reason why you don't live life to your full potential. ๐Ÿ’ซ
[LONG POST ๐Ÿšจ] Positive self-talk and a bit of self love goes a long way. ๐Ÿ’ซ We can be our own worst enemies at times. We say things to ourselves that we would never say to other people. We break ourselves down, criticize ourselves, judge ourselves, doubt our ability, purpose, beliefs, importance, and talent. We compare ourselves with complete strangers and most of the time, we lose. ๐Ÿ’ซ It is so important to try and talk to yourself in a positive way. One negative thought leads to another, and before you know it, you're in a vicious, uncontrollable, destructive, negative cycle, and getting out of it will take everything you have and a little more. ๐Ÿ’ซ Be kinder to yourself. Start with fighting negative thoughts with good ones. Fake it till you make it, if you have to, but force yourself say something positive about yourself as soon as you notice a negative thought popping into your head. ๐Ÿ’ซ Start small. But start. ๐Ÿ’ซ What you think about yourself shapes who you are and how you perform. It affects the energy you send out to the world, your perspective and growth. Don't let YOU be the reason why you don't live life to your full potential. ๐Ÿ’ซ
It's a goooooood Monday! 
My .5 mile attempt turn to one, then two, three and finally four! A 1.5 miles at under 9:00 min pace. Hells yea! 
Swipe left for complete workout. 
My leg felt in the 4 range, but I was concentrating and very focused on my landing. Doc says land on the heal but at an angle. Like I was scraping gum off the bottom of my shoe. My foot has been feeling utterly fantastic lately but I did feel it during the run. I consciously rolled off the entire foot, despite the discomfort because if I leaned away from it, it'd be messing with all the #bodymechanics again. I'll get doc to work that foot again later this week. 
Y'all. I'm so stoked, I can't even. I could've run forever. I felt my bounce come back & I'm thrilled!

I finished with a short (but hard as hell) #core & #armworkout that @alexia_clark posted earlier today. I did 3 sets at 15-20 reps with light weight. 5s and an 8 for the last of 4 exercises. I totally felt the burn ๐Ÿ”ฅ. Oh, and shameless #legfie cause I did a double take when I saw them in the video. #gaintrain whoohoo!! ๐Ÿ’ช๐Ÿผ
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#fitnessgoals #followmyjourney #fitspo #fitnessmotivation #fitfluential #houstonrunner #motherrunner #runningmom #momswholift #momswhorun #followmyjourney #mondaymotivation #quaddamn  #injuryrecovery #backworkout  #workoutvideo #runnergirl #fitchicks #chickswholift #fitover40 #momof4 #fitmomsofig
It's a goooooood Monday! My .5 mile attempt turn to one, then two, three and finally four! A 1.5 miles at under 9:00 min pace. Hells yea! Swipe left for complete workout. My leg felt in the 4 range, but I was concentrating and very focused on my landing. Doc says land on the heal but at an angle. Like I was scraping gum off the bottom of my shoe. My foot has been feeling utterly fantastic lately but I did feel it during the run. I consciously rolled off the entire foot, despite the discomfort because if I leaned away from it, it'd be messing with all the #bodymechanics  again. I'll get doc to work that foot again later this week. Y'all. I'm so stoked, I can't even. I could've run forever. I felt my bounce come back & I'm thrilled! I finished with a short (but hard as hell) #core  & #armworkout  that @alexia_clark posted earlier today. I did 3 sets at 15-20 reps with light weight. 5s and an 8 for the last of 4 exercises. I totally felt the burn ๐Ÿ”ฅ. Oh, and shameless #legfie  cause I did a double take when I saw them in the video. #gaintrain  whoohoo!! ๐Ÿ’ช๐Ÿผ . . #fitnessgoals  #followmyjourney  #fitspo  #fitnessmotivation  #fitfluential  #houstonrunner  #motherrunner  #runningmom  #momswholift  #momswhorun  #followmyjourney  #mondaymotivation  #quaddamn  #injuryrecovery  #backworkout  #workoutvideo  #runnergirl  #fitchicks  #chickswholift  #fitover40  #momof4  #fitmomsofig 
At this weeks meeting I got my 4 week charm (a week late) my spring charm and my 5% charm. This has been life changing for me! Thank you @weightwatchers โ€ข
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#weightwatchers #smartpoints #beyondthescale #wwonline #smarties #wwfamily #wwsisterhood #wwrunner #wwrunning #wwca #wwcalifornia #weightloss #weightlossgoals #weightlossjourney #weightlosssupport #weightlosstransformation #weightlossmotivation #fitspo #fitspiration #fitbit #fitbitcharge2 #fitnessand_pizza #fitnessmotivation #fitness #fitnessjourney #fitnessgoals #wwsquashyoursquats #10lbsin13weeks
At this weeks meeting I got my 4 week charm (a week late) my spring charm and my 5% charm. This has been life changing for me! Thank you @weightwatchers โ€ข โ€ข โ€ข #weightwatchers  #smartpoints  #beyondthescale  #wwonline  #smarties  #wwfamily  #wwsisterhood  #wwrunner  #wwrunning  #wwca  #wwcalifornia  #weightloss  #weightlossgoals  #weightlossjourney  #weightlosssupport  #weightlosstransformation  #weightlossmotivation  #fitspo  #fitspiration  #fitbit  #fitbitcharge2  #fitnessand_pizza  #fitnessmotivation  #fitness  #fitnessjourney  #fitnessgoals  #wwsquashyoursquats  #10lbsin13weeks 
You probably hate me right now, but i needed to be done Harley Quinn ๐Ÿ˜พ๐Ÿคฃ๐Ÿคฃ#wetcat ...Time to hit the gym๐Ÿ˜Ž
You probably hate me right now, but i needed to be done Harley Quinn ๐Ÿ˜พ๐Ÿคฃ๐Ÿคฃ#wetcat  ...Time to hit the gym๐Ÿ˜Ž