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  • 🔹Bench press PB 2x5 @ 42.5kg 🔹
  • 🔹Bench press PB 2x5 @ 42.5kg 🔹

  •  3  1  25 January, 2020
  • Ladies, that lift, or wear leggings for workouts. If you follow me on FB, you may remember me posting about squat-proof leggings. I recently tried on some Fabletics at their MOA store. They felt awesome, buttery soft, but I was not impressed. See-through! 😬😬😬😬
I have some Gymshark pairs I like, and some I have gotten in the mail that are also see-through. 😬😬😬
@target has a new brand #allinmotion and I've been eager to try them. They feel nice like Fabletics, have great pockets, and looked like they have potential. Ladies, I finally tried them on. They seemed great in the store, but the lighting was not so bright. I brought three of the five pairs I tried on. I wanted full light and to squat at home and really see. 
I am happy to say they are squat-proof! Even the black ones, which have always been the worst for me.
And less than half the price of other brands. Yes, I work for Target, but I get no benefit of posting this. I'm just a lady that loves to squat without showing her behind to the world. Also, I'm not much of a #cameo person, but those are my favorite. 
Sorry this got long, but I'm happy. 😃😃😃 @targetstyle #allinmotion #squatproof #squatproofleggings #womenbodybuilding #womenwholift #athlesiure #workoutwear #leggings #activewear #womensactivewear
  • Ladies, that lift, or wear leggings for workouts. If you follow me on FB, you may remember me posting about squat-proof leggings. I recently tried on some Fabletics at their MOA store. They felt awesome, buttery soft, but I was not impressed. See-through! 😬😬😬😬
    I have some Gymshark pairs I like, and some I have gotten in the mail that are also see-through. 😬😬😬
    @target has a new brand #allinmotion and I've been eager to try them. They feel nice like Fabletics, have great pockets, and looked like they have potential. Ladies, I finally tried them on. They seemed great in the store, but the lighting was not so bright. I brought three of the five pairs I tried on. I wanted full light and to squat at home and really see.
    I am happy to say they are squat-proof! Even the black ones, which have always been the worst for me.
    And less than half the price of other brands. Yes, I work for Target, but I get no benefit of posting this. I'm just a lady that loves to squat without showing her behind to the world. Also, I'm not much of a #cameo person, but those are my favorite.
    Sorry this got long, but I'm happy. 😃😃😃 @targetstyle #allinmotion #squatproof #squatproofleggings #womenbodybuilding #womenwholift #athlesiure #workoutwear #leggings #activewear #womensactivewear

  •  0  0  25 January, 2020
  • 🤣🤣🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just a little humour to help you get through the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I hope it made you smile.😀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And, just so you know, I'm putting together a brand-new program starting February 3rd. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is specifically for busy female professionals, over 45, who want to lose a minimum of 5 pounds, while improving  their energy levels and confidence in 60 days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's a remote program, so you can join from anywhere in the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm looking for 5 women to test it out at a HUGE discount, help me work out the kinks, and get amazing results that I can use as a case study.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If that's you, comment "tell me more" below 👇🏻 and I'll message you with the details.
  • 🤣🤣🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Just a little humour to help you get through the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I hope it made you smile.😀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    And, just so you know, I'm putting together a brand-new program starting February 3rd. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This is specifically for busy female professionals, over 45, who want to lose a minimum of 5 pounds, while improving their energy levels and confidence in 60 days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    It's a remote program, so you can join from anywhere in the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I'm looking for 5 women to test it out at a HUGE discount, help me work out the kinks, and get amazing results that I can use as a case study.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If that's you, comment "tell me more" below 👇🏻 and I'll message you with the details.

  •  0  1  25 January, 2020
  • Frank makes every photo better 🥰😉☺️😃. #myBostonFrank
  • Frank makes every photo better 🥰😉☺️😃. #myBostonFrank

  •  2  1  25 January, 2020
  • Saturday 💰
  • Saturday 💰

  •  10  2  25 January, 2020
  • Muscle Nerds Health is a Health and Education company at heart.⁣
⁣
We care about getting you the results you want, while giving you what you need and ensuring you don’t have to come back in 12 weeks to do it all over again.⁣
⁣
Being on stage, an athlete, #shredded, is for some, not all.⁣
⁣
If you are big, small, fat, skinny, athletic, or not that way inclined. Love greens or maybe the only time you see green is when food goes off.⁣
Whatever it is, thigh gap or no gap, so long as you’re happy, that’s your business.

If you want help with training, performance, nutrition, stress and lifestyle management, sleep, supplements, education, program design, or hell even just feeling better! Well, that’s our business.⁣
⁣
No one has the right to tell someone how they should look.⁣
Perhaps you like training but you’re carrying some extra insulation and you’re happy.⁣
WHO FREAKING CARES!⁣
⁣
As long as you’re doing you, not harming anyone else, living your best life. Really that’s all there is.⁣
Health has many facets. Even more if you ask someone what health means to them.⁣
⁣
Perhaps you want strong, toned and muscular thighs.
Karen just wants to be able to differentiate her knees from her thighs.
Jill isn’t sure why we are talking about thighs but has a sore knee and would rather she didn’t.⁣
Notice how no one else wants what you want in this scenario.⁣
⁣
Well slap my ass and call me Nancy Drew…who knew different people could want different things in life!⁣
⁣
If Jill comes to you and you help with her knee, that might mean the world to her and open a new world of opportunities for her. It may not. She’s just super bloody grateful she isn’t in pain everyday.⁣
⁣
Wait a minute…Shane are you saying that would still be a successful result despite not getting her lean enough to see her pancreas secreting insulin?⁣
Yes I am. You did good kid.⁣
⁣
Fat thighs, skinny thighs, thighs with a gap or thighs that slap. Don’t force something on someone that isn’t interested.⁣
People have enough issues of their own without you adding another one on an image or a change they didn’t want.⁣
Be respectful of one another.⁣
@shaneolearyfitness
  • Muscle Nerds Health is a Health and Education company at heart.⁣

    We care about getting you the results you want, while giving you what you need and ensuring you don’t have to come back in 12 weeks to do it all over again.⁣

    Being on stage, an athlete, #shredded, is for some, not all.⁣

    If you are big, small, fat, skinny, athletic, or not that way inclined. Love greens or maybe the only time you see green is when food goes off.⁣
    Whatever it is, thigh gap or no gap, so long as you’re happy, that’s your business.

    If you want help with training, performance, nutrition, stress and lifestyle management, sleep, supplements, education, program design, or hell even just feeling better! Well, that’s our business.⁣

    No one has the right to tell someone how they should look.⁣
    Perhaps you like training but you’re carrying some extra insulation and you’re happy.⁣
    WHO FREAKING CARES!⁣

    As long as you’re doing you, not harming anyone else, living your best life. Really that’s all there is.⁣
    Health has many facets. Even more if you ask someone what health means to them.⁣

    Perhaps you want strong, toned and muscular thighs.
    Karen just wants to be able to differentiate her knees from her thighs.
    Jill isn’t sure why we are talking about thighs but has a sore knee and would rather she didn’t.⁣
    Notice how no one else wants what you want in this scenario.⁣

    Well slap my ass and call me Nancy Drew…who knew different people could want different things in life!⁣

    If Jill comes to you and you help with her knee, that might mean the world to her and open a new world of opportunities for her. It may not. She’s just super bloody grateful she isn’t in pain everyday.⁣

    Wait a minute…Shane are you saying that would still be a successful result despite not getting her lean enough to see her pancreas secreting insulin?⁣
    Yes I am. You did good kid.⁣

    Fat thighs, skinny thighs, thighs with a gap or thighs that slap. Don’t force something on someone that isn’t interested.⁣
    People have enough issues of their own without you adding another one on an image or a change they didn’t want.⁣
    Be respectful of one another.⁣
    @shaneolearyfitness

  •  11  1  25 January, 2020
  • Muscle Nerds Health is a Health and Education company at heart.⁣
⁣
We care about getting you the results you want, while giving you what you need and ensuring you don’t have to come back in 12 weeks to do it all over again.⁣
⁣
Being on stage, an athlete, #shredded, is for some, not all.⁣
⁣
If you are big, small, fat, skinny, athletic, or not that way inclined. Love greens or maybe the only time you see green is when food goes off.⁣
Whatever it is, thigh gap or no gap, so long as you’re happy, that’s your business.

If you want help with training, performance, nutrition, stress and lifestyle management, sleep, supplements, education, program design, or hell even just feeling better! Well, that’s our business.⁣
⁣
No one has the right to tell someone how they should look.⁣
Perhaps you like training but you’re carrying some extra insulation and you’re happy.⁣
WHO FREAKING CARES!⁣
⁣
As long as you’re doing you, not harming anyone else, living your best life. Really that’s all there is.⁣
Health has many facets. Even more if you ask someone what health means to them.⁣
⁣
Perhaps you want strong, toned and muscular thighs.
Karen just wants to be able to differentiate her knees from her thighs.
Jill isn’t sure why we are talking about thighs but has a sore knee and would rather she didn’t.⁣
Notice how no one else wants what you want in this scenario.⁣
⁣
Well slap my ass and call me Nancy Drew…who knew different people could want different things in life!⁣
⁣
If Jill comes to you and you help with her knee, that might mean the world to her and open a new world of opportunities for her. It may not. She’s just super bloody grateful she isn’t in pain everyday.⁣
⁣
Wait a minute…Shane are you saying that would still be a successful result despite not getting her lean enough to see her pancreas secreting insulin?⁣
Yes I am. You did good kid.⁣
⁣
Fat thighs, skinny thighs, thighs with a gap or thighs that slap. Don’t force something on someone that isn’t interested.⁣
People have enough issues of their own without you adding another one on an image or a change they didn’t want.⁣
Be respectful of one another.⁣
@shaneolearyfitness
  • Muscle Nerds Health is a Health and Education company at heart.⁣

    We care about getting you the results you want, while giving you what you need and ensuring you don’t have to come back in 12 weeks to do it all over again.⁣

    Being on stage, an athlete, #shredded, is for some, not all.⁣

    If you are big, small, fat, skinny, athletic, or not that way inclined. Love greens or maybe the only time you see green is when food goes off.⁣
    Whatever it is, thigh gap or no gap, so long as you’re happy, that’s your business.

    If you want help with training, performance, nutrition, stress and lifestyle management, sleep, supplements, education, program design, or hell even just feeling better! Well, that’s our business.⁣

    No one has the right to tell someone how they should look.⁣
    Perhaps you like training but you’re carrying some extra insulation and you’re happy.⁣
    WHO FREAKING CARES!⁣

    As long as you’re doing you, not harming anyone else, living your best life. Really that’s all there is.⁣
    Health has many facets. Even more if you ask someone what health means to them.⁣

    Perhaps you want strong, toned and muscular thighs.
    Karen just wants to be able to differentiate her knees from her thighs.
    Jill isn’t sure why we are talking about thighs but has a sore knee and would rather she didn’t.⁣
    Notice how no one else wants what you want in this scenario.⁣

    Well slap my ass and call me Nancy Drew…who knew different people could want different things in life!⁣

    If Jill comes to you and you help with her knee, that might mean the world to her and open a new world of opportunities for her. It may not. She’s just super bloody grateful she isn’t in pain everyday.⁣

    Wait a minute…Shane are you saying that would still be a successful result despite not getting her lean enough to see her pancreas secreting insulin?⁣
    Yes I am. You did good kid.⁣

    Fat thighs, skinny thighs, thighs with a gap or thighs that slap. Don’t force something on someone that isn’t interested.⁣
    People have enough issues of their own without you adding another one on an image or a change they didn’t want.⁣
    Be respectful of one another.⁣
    @shaneolearyfitness

  •  28  1  25 January, 2020
  • This is a photo representation of what it truly means to be strong. Not just physically strong, but mentally as well. Today, I tested the waters and pushed myself harder than pretty much ever. Beast mode activated. An athlete was born.
  • This is a photo representation of what it truly means to be strong. Not just physically strong, but mentally as well. Today, I tested the waters and pushed myself harder than pretty much ever. Beast mode activated. An athlete was born.

  •  47  7  25 January, 2020
  • I am obsessed with helping every woman be comfortable in her own skin. Totally! And to do that, we have to get uncomfortable. Uncomfortable with our physical self and work, uncomfortable in the way we eat, uncomfortable when we look in the mirror, uncomfortable when we look someone in the eye, especially ourselves..uncomfortable! Because without getting uncomfortable, we’re just faking it, missing it, forgetting it, avoiding it (it can be any fill-in-the blank for you). Without getting uncomfortable, we’re never going to be comfortable. .
.
It comes in many ways. It can be a workout you’re afraid to try, maybe the first one. It could be letting go of the diets and the gimmicks and the carb less days and trusting a lifestyle of eating. It could be facing something or someone that’s brought you pain you’ve avoided, including yourself. It could be leaving the path you’re on that is safe and sound for the one that reflects who you are. .
.
I try to do things that are uncomfortable for me regularly in some capacity. I want to live all this life has to offer and the monotony of staying comfortable doesn’t promote that. .
.
It doesn’t always work out the way you hope, but I am left feeling settled and comfortable in my own skin regardless. I’ll share that another day. .
.
I think many women carry the burdens of staying comfortable for the sake of keeping the peace, not facing the truths or themselves, not acknowledging the full reality, especially if it puts us in a bad light. But when we do, oh girl, the way the world expands, the weight lifts and the journey looks brighter. I’m obsessed with helping women get uncomfortable. How will you?
.
.
.
.
.
#lifeinbalance #lifebalanceprogram #lifestyletraining #lifestyle #balance #getuncomfortable #strongher #woman #women #womensupportingwomen #womenwholift #fitmom #healthy #change
  • I am obsessed with helping every woman be comfortable in her own skin. Totally! And to do that, we have to get uncomfortable. Uncomfortable with our physical self and work, uncomfortable in the way we eat, uncomfortable when we look in the mirror, uncomfortable when we look someone in the eye, especially ourselves..uncomfortable! Because without getting uncomfortable, we’re just faking it, missing it, forgetting it, avoiding it (it can be any fill-in-the blank for you). Without getting uncomfortable, we’re never going to be comfortable. .
    .
    It comes in many ways. It can be a workout you’re afraid to try, maybe the first one. It could be letting go of the diets and the gimmicks and the carb less days and trusting a lifestyle of eating. It could be facing something or someone that’s brought you pain you’ve avoided, including yourself. It could be leaving the path you’re on that is safe and sound for the one that reflects who you are. .
    .
    I try to do things that are uncomfortable for me regularly in some capacity. I want to live all this life has to offer and the monotony of staying comfortable doesn’t promote that. .
    .
    It doesn’t always work out the way you hope, but I am left feeling settled and comfortable in my own skin regardless. I’ll share that another day. .
    .
    I think many women carry the burdens of staying comfortable for the sake of keeping the peace, not facing the truths or themselves, not acknowledging the full reality, especially if it puts us in a bad light. But when we do, oh girl, the way the world expands, the weight lifts and the journey looks brighter. I’m obsessed with helping women get uncomfortable. How will you?
    .
    .
    .
    .
    .
    #lifeinbalance #lifebalanceprogram #lifestyletraining #lifestyle #balance #getuncomfortable #strongher #woman #women #womensupportingwomen #womenwholift #fitmom #healthy #change

  •  2  0  25 January, 2020
  • Little progress update! 🌟
Coming to the end of January soon and decided I would check my progress thus far! Definitely less bloated and eating like 10x tf better lol I have v little progress but it’s only day 25 of 66 sooooo I didn’t expect some huge transform here lol just simply enjoying the journey and getting a little self motivation from these pics to keep this train on the tracks 🚂 💨 hahaha @gymshark #gymshark66
  • Little progress update! 🌟
    Coming to the end of January soon and decided I would check my progress thus far! Definitely less bloated and eating like 10x tf better lol I have v little progress but it’s only day 25 of 66 sooooo I didn’t expect some huge transform here lol just simply enjoying the journey and getting a little self motivation from these pics to keep this train on the tracks 🚂 💨 hahaha @gymshark #gymshark66

  •  15  4  25 January, 2020
  • 🧳 SUITCASE LIFT 🧳
.
Happy Saturdayyyy!😁 Hope you’re enjoying your weekend so far, despite this crappy weather we’re having here in Ontario🙄🌧🌧 So this afternoon @leahlikeslakes and I went shopping😏🛍🙌🏻
.
Today’s workout video is 2 different versions of the barbell Suitcase Lift exercise🧳💪🏼 The first version is a Squat Suitcase Lift and the second version is a Deadlift🏋🏻‍♀️ Notice how in the squat my hips go down, versus the deadlift my hips go backward👀 These are great for engaging the core and mixing up your routine!😎 Try them out! 10-15 reps on each side for 3 sets👍🏼 Have a great weekend!😊
  • 🧳 SUITCASE LIFT 🧳
    .
    Happy Saturdayyyy!😁 Hope you’re enjoying your weekend so far, despite this crappy weather we’re having here in Ontario🙄🌧🌧 So this afternoon @leahlikeslakes and I went shopping😏🛍🙌🏻
    .
    Today’s workout video is 2 different versions of the barbell Suitcase Lift exercise🧳💪🏼 The first version is a Squat Suitcase Lift and the second version is a Deadlift🏋🏻‍♀️ Notice how in the squat my hips go down, versus the deadlift my hips go backward👀 These are great for engaging the core and mixing up your routine!😎 Try them out! 10-15 reps on each side for 3 sets👍🏼 Have a great weekend!😊

  •  12  1  25 January, 2020
  • 155 for 2 sets of 4 💪🏽💪🏽 and then another set of 3 and then I dropped down to 135 and did 7 🙃 I’m a lil thicc but I’m semi strong 🙃 #pr
  • 155 for 2 sets of 4 💪🏽💪🏽 and then another set of 3 and then I dropped down to 135 and did 7 🙃 I’m a lil thicc but I’m semi strong 🙃 #pr

  •  11  7  25 January, 2020
  • Feeling a little run down? This juice shot has helped our family over the years. The boys are not a fan but I just tell them to drink it quick! 🤣
So much more effective and healthier than giving them a ton of meds. -
Recipe: 1-2 organic mandarins or 1 large orange, 1/2 organic lemon, 4 baby carrots or one large, an inch of ginger and blend all together (no water needed). Enjoy!
  • Feeling a little run down? This juice shot has helped our family over the years. The boys are not a fan but I just tell them to drink it quick! 🤣
    So much more effective and healthier than giving them a ton of meds. -
    Recipe: 1-2 organic mandarins or 1 large orange, 1/2 organic lemon, 4 baby carrots or one large, an inch of ginger and blend all together (no water needed). Enjoy!

  •  5  1  25 January, 2020
  • Be confident in who you are & proud of who you are becoming. 🤍
  • Be confident in who you are & proud of who you are becoming. 🤍

  •  162  6  25 January, 2020
  • You want to make something more difficult? Do it seated! You CANNOT use momentum here! Go w little lighter than usual when doing your shoulder exercises or bicep curls in this position. Try it out and let me know what you think!
  • You want to make something more difficult? Do it seated! You CANNOT use momentum here! Go w little lighter than usual when doing your shoulder exercises or bicep curls in this position. Try it out and let me know what you think!

  •  10  3  25 January, 2020
  • Great job today @aspireen_company I hope you feel accomplished after the work you put in today. Getting on the strength boards is no easy feat! 175 lbs. I look forward to seeing you meet all your pre wedding goals! #strengthtraining #strength #womenwholift
  • Great job today @aspireen_company I hope you feel accomplished after the work you put in today. Getting on the strength boards is no easy feat! 175 lbs. I look forward to seeing you meet all your pre wedding goals! #strengthtraining #strength #womenwholift

  •  4  0  25 January, 2020
  • ATTRIBUTES JOCKS AND WANNA-BE-JOCKS (like me) COULD USE MORE OF AT THE GYM:
.
1️⃣ Humility: you're never to good for a solid form check.
2️⃣ Self-esteem built upon SELF WORTH: honest feedback from someone who has your back shouldn't crush your soul or ignite your anger.
->A solid friend who cares and doesn't want to grab your ass or have a bigger ass than you at the gym is hard to find. You feel me? Appreciate the helpful feedback. 💪🏼💪🏽
3️⃣ Inward-looking: a nicer way to say self-centered, but it's the same thing.
-> We all, yes that include YOU + ME, spend too much time caring about who's around, who will see you, what will they think of you... Blah.
-> As soon as you hone in on yourself, I PROMISE YOU THESE THREE RESULTS...
.
💥 More gains (+confidence)
💥 Less pain
💥 An ability to NOT give 2 sh*ts about everyone else's negative thoughts about you. (Please note the difference between negative thoughts and constructive ones...🤷🏽‍♀️)
.
.
Be so concerned about self improvement, self love + self care while lifting that there's literally no room in your mind for anything else.
.
Please get self centered at the gym.
.
CAN I BRAG FOR A MOMENT? yep it's my post, so I'm gonna brag. MY CLIENTS develop so much of the THREE ATTRIBUTES above they thank me for it. And that is my greatest accomplishment even more then the muscles GAIN or body fat LOSS.
.
Drop an emoji (or a comment ☺️) if you agree.
.
Over and out.
.
.
💙 Coach Tammy, one_bold
  • ATTRIBUTES JOCKS AND WANNA-BE-JOCKS (like me) COULD USE MORE OF AT THE GYM:
    .
    1️⃣ Humility: you're never to good for a solid form check.
    2️⃣ Self-esteem built upon SELF WORTH: honest feedback from someone who has your back shouldn't crush your soul or ignite your anger.
    ->A solid friend who cares and doesn't want to grab your ass or have a bigger ass than you at the gym is hard to find. You feel me? Appreciate the helpful feedback. 💪🏼💪🏽
    3️⃣ Inward-looking: a nicer way to say self-centered, but it's the same thing.
    -> We all, yes that include YOU + ME, spend too much time caring about who's around, who will see you, what will they think of you... Blah.
    -> As soon as you hone in on yourself, I PROMISE YOU THESE THREE RESULTS...
    .
    💥 More gains (+confidence)
    💥 Less pain
    💥 An ability to NOT give 2 sh*ts about everyone else's negative thoughts about you. (Please note the difference between negative thoughts and constructive ones...🤷🏽‍♀️)
    .
    .
    Be so concerned about self improvement, self love + self care while lifting that there's literally no room in your mind for anything else.
    .
    Please get self centered at the gym.
    .
    CAN I BRAG FOR A MOMENT? yep it's my post, so I'm gonna brag. MY CLIENTS develop so much of the THREE ATTRIBUTES above they thank me for it. And that is my greatest accomplishment even more then the muscles GAIN or body fat LOSS.
    .
    Drop an emoji (or a comment ☺️) if you agree.
    .
    Over and out.
    .
    .
    💙 Coach Tammy, one_bold

  •  5  5  25 January, 2020
  • Took two days off any lifting. Today felt SO good to train 💪🏼 - work on stability, technique, and lift some heavy bells. My old mentality would have me in the gym everyday with a good sweat and pure exhaustion as my definition of a solid workout. I also didn’t have any bigger goals for myself, besides burning calories, so I only saw the short term feedback to dictate my exercise routine.
.
Now I train. My goals are long-term for strength, longevity, and resiliency. I have days off, lighter days, hard days. I have a coach ( @liftwithhollyandarryn ). I follow a plan. I don’t always get sweaty. I’m getting stronger. I like who I see in the mirror and I have a better grasp on who I am. I don’t just see one day, I look ahead at how I want to feel and live in several years.
.
If you workout to “feel the burn” or exhausted or like you can’t move later that day, guess what? That’s what you’re training your body to feel like in the future - run down and tired. If you’re curious to train to feel better not just today but tomorrow and next week and next year, DM me about training together! 🙋🏼‍♀️
.
#personaltrainer #sfg2 #pushpress #womenwholift #portland #pdxfitness #kettlebells #strongwomen #22kg #strongfirst #goodstrongfun #evolutionhcf #trainsmart #mindset #liftheavy #strengthtraining #nutritioncoach
  • Took two days off any lifting. Today felt SO good to train 💪🏼 - work on stability, technique, and lift some heavy bells. My old mentality would have me in the gym everyday with a good sweat and pure exhaustion as my definition of a solid workout. I also didn’t have any bigger goals for myself, besides burning calories, so I only saw the short term feedback to dictate my exercise routine.
    .
    Now I train. My goals are long-term for strength, longevity, and resiliency. I have days off, lighter days, hard days. I have a coach ( @liftwithhollyandarryn ). I follow a plan. I don’t always get sweaty. I’m getting stronger. I like who I see in the mirror and I have a better grasp on who I am. I don’t just see one day, I look ahead at how I want to feel and live in several years.
    .
    If you workout to “feel the burn” or exhausted or like you can’t move later that day, guess what? That’s what you’re training your body to feel like in the future - run down and tired. If you’re curious to train to feel better not just today but tomorrow and next week and next year, DM me about training together! 🙋🏼‍♀️
    .
    #personaltrainer #sfg2 #pushpress #womenwholift #portland #pdxfitness #kettlebells #strongwomen #22kg #strongfirst #goodstrongfun #evolutionhcf #trainsmart #mindset #liftheavy #strengthtraining #nutritioncoach

  •  22  3  25 January, 2020
  • GOOD FKN MEET TODAY!
First one since September:) #comebackseason 
Snatch 61/65/68m
Cj 77/80/83
Total 148 
Best comp total is 157 so about 95% back🙌🏼
I did weigh in as a light 64 compared to my usual 59 but ate a solid meal last night and this morning before weigh ins which doesn’t normally happen. Excited for the next meet already! 
Singlet @outliftsinglets use code ELLYN10 for 10% off
📷 @ainsleytyler17 😘
  • GOOD FKN MEET TODAY!
    First one since September:) #comebackseason
    Snatch 61/65/68m
    Cj 77/80/83
    Total 148
    Best comp total is 157 so about 95% back🙌🏼
    I did weigh in as a light 64 compared to my usual 59 but ate a solid meal last night and this morning before weigh ins which doesn’t normally happen. Excited for the next meet already!
    Singlet @outliftsinglets use code ELLYN10 for 10% off
    📷 @ainsleytyler17 😘

  •  21  1  25 January, 2020
  • Post workout meals help the body to recover, rehydrate, build muscle, and improve performance. After a workout (especially when higher intensity), there’s an increase in blood flow and insulin sensitivity, so within an hour after activity, your body needs the most nutrients to “refuel.” 💪 Macro balance is important during that window. Aim for 15-25g of protein for muscle recovery, 1-2g of body weight of carbs, and 7-10g of fat to help stay satiated. Well balanced meals containing real, whole foods, + plenty of 💦💦💦 is where it’s at!
  • Post workout meals help the body to recover, rehydrate, build muscle, and improve performance. After a workout (especially when higher intensity), there’s an increase in blood flow and insulin sensitivity, so within an hour after activity, your body needs the most nutrients to “refuel.” 💪 Macro balance is important during that window. Aim for 15-25g of protein for muscle recovery, 1-2g of body weight of carbs, and 7-10g of fat to help stay satiated. Well balanced meals containing real, whole foods, + plenty of 💦💦💦 is where it’s at!

  •  25  2  25 January, 2020
  • Hip dips and plank hold 3 sets
  • Hip dips and plank hold 3 sets

  •  18  1  25 January, 2020
  • Feeling strong, 25th workout of January it’s helped me mentally so much eating has been good (lots of it😝) building muscle 🍑👊🏼💪🏼
  • Feeling strong, 25th workout of January it’s helped me mentally so much eating has been good (lots of it😝) building muscle 🍑👊🏼💪🏼

  •  51  3  25 January, 2020
  • 30kg 10reps squat pulse on smith machine deep as you can
  • 30kg 10reps squat pulse on smith machine deep as you can

  •  21  2  25 January, 2020
  • Cable kickbacks (keep the tension on don’t let it Clunk) Control 10/12 each leg 3sets🍑🔥
  • Cable kickbacks (keep the tension on don’t let it Clunk) Control 10/12 each leg 3sets🍑🔥

  •  19  1  25 January, 2020
  • 3secs down 2secs hold 1sec up ouch through your heels do t deep your chest as you can see I did on 9 & 11 15kg DB
  • 3secs down 2secs hold 1sec up ouch through your heels do t deep your chest as you can see I did on 9 & 11 15kg DB

  •  21  1  25 January, 2020

Top #womenwholift Posts

  • 105kg/231lbs x 12⁣
⁣
I expected these to be harder.⁣
I remember one time I struggled to hit 225lbs for 10 at depth ...⁣
Progress is an amazing thing 🖤⁣
⁣
⁣
⁣
⁣
⁣
@notoriousbastards ❤️ UP TO NO GOOD CROP
  • 105kg/231lbs x 12⁣

    I expected these to be harder.⁣
    I remember one time I struggled to hit 225lbs for 10 at depth ...⁣
    Progress is an amazing thing 🖤⁣





    @notoriousbastards ❤️ UP TO NO GOOD CROP

  •  1,489  67  23 January, 2020
  • Nothing Sweeter 🖤⁣⁣
⁣⁣
This was almost a year ago.⁣⁣
My how time flies when you are having fun!⁣⁣
I’ve taken both WINS and LOSSES since then.⁣⁣
The WINS seem SMALL on a LARGE SCALE, but they add up.⁣⁣
The LOSSES seem MOMENTOUSLY LARGE, but they make me hungry for more.⁣⁣
⁣⁣
Together they shape me to become a better athlete and help me fall more in love with the barbell day in and day out.⁣⁣
⁣⁣
BEING ABLE TO BE UNDER THE BAR IS ALWAYS A WIN⁣
⁣
🙊 #TeeMOFOHee⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣
Have you checked out @girlgangxsocialclub EBOOK covering TRAINING, NUTRITION AND LIFESTYLE to get started on your own fitness journey⁉️ USE LAZO 🖤 No commission, just a referral code!⁣⁣
⁣⁣
  • Nothing Sweeter 🖤⁣⁣
    ⁣⁣
    This was almost a year ago.⁣⁣
    My how time flies when you are having fun!⁣⁣
    I’ve taken both WINS and LOSSES since then.⁣⁣
    The WINS seem SMALL on a LARGE SCALE, but they add up.⁣⁣
    The LOSSES seem MOMENTOUSLY LARGE, but they make me hungry for more.⁣⁣
    ⁣⁣
    Together they shape me to become a better athlete and help me fall more in love with the barbell day in and day out.⁣⁣
    ⁣⁣
    BEING ABLE TO BE UNDER THE BAR IS ALWAYS A WIN⁣

    🙊 #TeeMOFOHee⁣⁣
    ⁣⁣
    ⁣⁣
    ⁣⁣
    ⁣⁣
    Have you checked out @girlgangxsocialclub EBOOK covering TRAINING, NUTRITION AND LIFESTYLE to get started on your own fitness journey⁉️ USE LAZO 🖤 No commission, just a referral code!⁣⁣
    ⁣⁣

  •  1,270  38  24 January, 2020
  • 1st Task of 2020 complete ✔️
Took my test that I have been studying for the past 3 months and did extremely well! THANK YOU LORD!!! 🙏🏽
...
Now I’m back I’m my happy zone and building up these 🌲🌲
...
Looking forward to what 2020 is about to bring #blessed
...
What’s in the jug Golden? 🧐
BCAA And Glutamine

#fitnessmotivation #motivation #womenwholift #legostarwars #quads #abs
  • 1st Task of 2020 complete ✔️
    Took my test that I have been studying for the past 3 months and did extremely well! THANK YOU LORD!!! 🙏🏽
    ...
    Now I’m back I’m my happy zone and building up these 🌲🌲
    ...
    Looking forward to what 2020 is about to bring #blessed
    ...
    What’s in the jug Golden? 🧐
    BCAA And Glutamine

    #fitnessmotivation #motivation #womenwholift #legostarwars #quads #abs

  •  2,596  48  25 January, 2020
  • My hip is feeling 100% again :’) ⁣
⁣
 315x5x3 ⁣
⁣
Need some chalk?! Check out @etra & use code “slayy” to save some 💲💲
  • My hip is feeling 100% again :’) ⁣

    315x5x3 ⁣

    Need some chalk?! Check out @etra & use code “slayy” to save some 💲💲

  •  830  45  25 January, 2020
  • Not a stallion but im okay with being a little pony 😂💪🏽
  • Not a stallion but im okay with being a little pony 😂💪🏽

  •  706  17  23 January, 2020
  • Kicked my own 🍑 today with a super quick and dirty leg day before work! Rocking my @1war_clothingco Live To Lift Another Day Tank Top, and hair dyed with @arcticfoxhaircolor in a custom blend of Virgin Pink + Girls Night + Arctic Mist. 🦵🏻🍑🔥
  • Kicked my own 🍑 today with a super quick and dirty leg day before work! Rocking my @1war_clothingco Live To Lift Another Day Tank Top, and hair dyed with @arcticfoxhaircolor in a custom blend of Virgin Pink + Girls Night + Arctic Mist. 🦵🏻🍑🔥

  •  178  8  25 January, 2020