dalalovesdumbbells dalalovesdumbbells

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Dala McDevitt RN, BSN, CPT  🏩Labor & Delivery Nurse 💪🏻NASM-CPT 💍 @seanyoonpics // @doyoueven | Dala10 🌿@gardenoflife 👩🏼‍💻Online Training 👇🏻Workout Program & Meal Plans

33K GIVEAWAY TIME🎉🎉🎉
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I’m so pumped and thankful to announce that I’m now an ambassador for @gardenoflife 😁 I’ve been almost exclusively using their products for years, so getting to partner with them is so perfect and synchronistic 🤗
Who else hates complicated giveaways? ☹️ Let’s keep this simple!
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GIVEAWAY RULES:
1️⃣Follow me
2️⃣Tag friends
3️⃣Each tag is 1 entry, unlimited entries!
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Closes tomorrow morning, 5/22, at 7am central. Winner will be announced at 8am central. FREE shipping anywhere in the continental US.
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WHATS INCLUDED:
•BlackBerry Cherry energy + focus
•BlackBerry Lemonade Recovery
•Salted Caramel protein bars
•Peanut Butter Chocolate protein bars
•One 29oz raw organic coconut oil
•Prostak shaker bottle
•”Be Extraordinary” t-shirt, size small
•Large string backpack
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LOVE U GUYS THANKS AS ALWAYS FOR YOUR SUPPORT 😘😘😍💃🏼❤️🙏🏻

People are always going to judge you. ALWAYS.
The question is: will you get lost obsessing about it? Or will you live your life, be a weirdo, love who you wanna love, be what you wanna be, say what you gotta say, stop apologizing for crap you don’t regret, and be the happiest damn version of yourself imaginable? 🙏🏻❤️🧡💛💚💙💜🖤

“I don’t wanna lift too many weights because I don’t wanna get bulky”
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Did you know that resources affirm that if you are consuming maintenance calories (ie exactly what you need in a day, no more no less) and incorporating weight lifting into your routine, it is normal to gain 0.2-0.5lbs of lean muscle per month. Did you get that right? PER MONTH 💥🤯
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Real talk-it’s almost an insult to girls working their a$$es off trying to build muscle when others act like it’s so easy that if they touch a dumbbell they’ll become the Incredible Hulk 🤣 Building muscle through weightlifting is f*cking HARD WORK and anyone who tries to tell you otherwise is fooled or lying to you 😳🤷🏼‍♀️
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I watch my clients day in and day out do the borderline horrific workouts I write for them (muahaha) and it still takes them weeks and months to see results, because that is the normal time frame‼️‼️
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If you feel that you look bulky and would like to change that, perhaps don’t automatically guilt the barbells, and instead look at your nutrition 🙌🏻💯 In my experience, people FAR underestimate the effect that diet has on their appearance.
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Also-can we talk about why women are so afraid of muscle? 🤨 Muscle makes you strong. It makes you firm, toned, gives your body shape, can build your confidence. Muscle is not synonymous with masculinity. 🚫YOU ARE BORN WITH MUSCLES. Muscles are “unattractive” if YOU choose to endorse that thought. Forget what others say and make up your own mind for your own body 💃🏼
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Misconceptions are dangerous because they can deter people from options that would benefit them and help them reach their goals. So here’s me hoping that this post can help de-bunk this myth, and get some ladies on the fast-track to their body goals by hittin some damn weights 😁😁💪🏻🙌🏻

🌸Happy Nurse’s Week to all my amazing nurses out there 🌸
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Oh nursing, you always bring out all the feels. Like all of them-the whole spectrum. Happiness, joy, gratitude, love, inspiration, angst, stress, disappointment, fear, sadness.
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As fitness and personal training have become larger parts of my life, I’ve been fortunate enough to have the ability to go down on hours at the hospital (thanks to all you people 🙏🏻)
On the one hand this has made me a little sad, but on the other hand, it’s improved my life in ways 🤷🏼‍♀️
I could go on for hours about the beautiful parts of nursing, but it’s also fucking hard and will take every little bit of you, and then ask for more.
Lunch breaks are a joke. Keeping bodily fluids off of yourself is a joke. Often water and peeing are jokes 🤣 It’s like, the worst self care you can imagine.
But even all those things are “eh”. It’s the crying patients. The patients who fire you. The other practitioners who make you feel like an idiot, and even sometimes humiliate you in front of your patients 😖 Every nurse I know has cried at work. It’s just EXPECTED. I wonder sometimes, how many other occupations can say that crying is an expected role? 🤔
It’s the loss. It’s the desperation in their faces when they look to YOU for the answers. They want YOU to hold their hands, reassure them, and do for them what they can’t do themselves. People are their most vulnerable in the hospital, and you are responsible for honoring and respecting that state 🙏🏻
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Nursing has made me stronger, kinder, more empathetic, MUCH more “big picture”, calmer, less self-centered.
It’s in our biggest challenges that we grow the most. When we’re taken to the edge, we adapt and improve.
No, this isn’t a “wow look at me post”. It’s a look at the nurses in your life post. Look at the nurses who care for you when you need them post. There is SO much more to them than you’ll ever imagine, and besides being intellectually and physically competent, they have practiced for years to become emotionally competent for anything you need of them.
Every nurse I know humbles and amazes me, and I’m so grateful for the inspiration and joy they bring me every single day 🌈

After my story this AM about not caring what people think of you in the gym I got SO much feedback/interest, I decided the topic was worth a full post 🙏🏻
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So many people suffer from anxiety in the gym. Yeah, it’s never fun to be the newbie. It’s never a cool feeling to be the least experienced. But guess what? Literally EVERY person there has felt that, had to deal with it, and had to push through to build confidence over time.
You’re not supposed to be a pro the first time you walk in the gym! But if you give up immediately, how are you ever going to get better?
If another human judges you for anything you’re doing in the gym, THEY ARE A SHITTY PERSON and don’t deserve your time or energy 🙅🏼‍♀️ There’s literally nothing lamer than making fun of someone while they’re trying to better themselves.
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If people look at you at the gym, stop assuming the worst! The “omg they’re totally judging me” mindset is unnecessary, self-destructive, and dare I say a little narcissistic? 😀 Maybe they accidentally looked at you. Maybe, they think you’re hot!!! Maybe, they love what you’re doing and want to copy it.
Regardless, you ain’t there for them. Blast your music, get in your zone, escape to your phone when you’re resting if that’s helpful, and do what you’re really there to do: Improve YOURSELF. And no body else.

Alwayyyys getting requests for more ab workouts 😜 So here you go! 💃🏼
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1️⃣Leg Raises stabilizing DB overhead, 4x12
2️⃣Alternating Toe Touches, 4x20
3️⃣I really wanna just call these Hugs 🤣🤣🤣 4x15
4️⃣Reverse Crunches stabilizing DB Overhead, 4x15
5️⃣Leg Lifts w/5-second negative, 4x5 (these are HARD)
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DM me about personal training inquiries 😘❤️
Outfit: @doyoueven @doyouevenwomen
Jams: Majesty, Apashe

It’s here. My big announcement 🙏🏻😭🙌🏻
I AM OFFICIALLY A @doyoueven ATHLETE‼️‼️
Ecstatic. Blessed. Thrilled. Honored. Amazed. Jazzed AF. Just a few words that come to mind.
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As you guys know, I take seriously who I associate myself with. Doyoueven more than anything emphasizes empowerment and community through its “Leave Your Mark” slogan. It upholds the idea that your fitness journey is and always can be a part of something bigger, and that through your struggles you are never alone❤️
Oh and not to mention their clothes are ah-amazing. 😱 Been wearing nothing but DYE for 2 weeks to trial everything for you guys, and it’s blowing all other brands out of the water 💥
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So honored and excited for the opportunities ahead in this partnership. This is something I only dreamed of when I began my fitness journey, and now that it’s a reality I’m still stunned 😭😭😭🙌🏻
And of course there’s something in this for YOU beautiful people 😜 Use code DALA10 for 10% off purchases, men and women’s gear! 😘🎉
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THANK YOU all for supporting my message and my fitness journey. YOU guys made this partnership possible, and I’m exceeding grateful ❤️🧡💛💚💙💜🖤

Dude. Raise your hand if you’ve ever been dissatisfied with slow progress? 😒🙋🏼‍♀️🤦🏼‍♀️
This happens to all of us. Like, literally all of us. You’re anything but alone on this one 🤣
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When we’re working hard and sacrificing, we want to see our results like YESTERDAY. Muscle growth and body decomposition take so much damn time in reality, and there’s nothing you can do to speed up the process but keep hustlin 💪🏻
It’s taken me over 2 years to build dis booty, and I’m still working towards my ultimate goals cough cough .
Did you do everything you could today? Did you workout and eat healthy. Then stop your thought processes there, you’re done! All you can control is today. Know and understand your goals, create a plan of how you’re going to reach them, and focus on small victories. Stressing about the seemingly far-away end game is self destructive 🙅🏼‍♀️
Do what you can TODAY. And then do that again tomorrow. And the next day. And the day after that. Watch what happens 😉😘

When I looked at this photo I thought: Finally, a photo that truly captures how I feel about this man.
No one on the planet has ever supported me more. Believed in me more. Sacrificed more for me. And been happy for me in only the way someone who absolutely and unconditionally loves you can. Some days I wonder if Sean even thinks of himself as he relentlessly shows me love and makes me feel adored.
Damnit, I swore I was going to get through one post about Sean without crying 😭 Oh well.
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If it doesn’t set your soul on FIRE, if it doesn’t make you cry tears of joy, and if it doesn’t make you want to become to best possible version of yourself, don’t settle.

Omg. This song. Dying.
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1️⃣Barbell Good Mornings, 4x20
2️⃣Barbell Squats, 4x20
3️⃣DB Squat Dropset, 4x15,10
4️⃣Barbell Sumo DLs, 4x20
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Entire outfit: @doyoueven @doyouevenwomen
JAMZ: Lacrimosa, Apashe

As Sean and I return from vaca and start taking our diet seriously again (lol) it got me thinking a lot about MACROS.
There is no such thing as one set of macros that works for all humans 🙅🏼‍♀️🙅🏼‍♀️🙅🏼‍♀️
Lots of people ask me about my macros, or I see people asking around and trying to copy each other.
I understand the desire to do this, as many people are in search of a starting point or a ballpark. But you HAVE to be aware that no two people’s macros will ever be the same, and you CANNOT just copy what someone else is doing and expect the same results 🚫
MACROS DEPEND ON:
Age
Weight
Height
Gender
Body fat
Activity level
Types of workouts being done
Sedentary or active job
Metabolism (BMR)
Fitness goals (BIG ONE‼️)
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Friends share many things 👯‍♀️ But don’t share your macros 🤣

When that booty gettin so nice you feel yoself up 😏🤣🤣
@doyoueven new set had me feeling like the qween of all booties, worked out so hard I’m legitimately disabled today 🤕🤣
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🖤SL Smith RDL, 4x15 each leg
🖤Barbell Sumo DL, 4x20
🖤DB Froggy Squats, 4x15
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More to come 😘😘
DM me about online personal training! 💃🏼🎉
Jams: I Don’t Give A F*ck, MISSIO

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