megannamc megannamc

856 posts   922 followers   724 followings

Megan  NY --> FL โ˜€ COTA/L 1st Phorm Legionnaire ๐Ÿ’ช #Iam1stphorm Family, Fitness, Food and Fun ๐Ÿ˜‹ ๐Ÿถ momma ๐Ÿ‘ป meganannm The best is yet to come ๐Ÿ’•

Monday-est Monday Morning EVER! ๐Ÿ˜‚
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Woke up late, finally got to the gym only to realize I forgot my gym bag which has everything from post workout to work necessities. So back home it was. ๐Ÿคฆโ€โ™€๏ธ
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Decided to switch my workouts from back to shoulders and do what I could at my work gym because I was already short on time. So drove the hour to work, feeling great from the alphacre HD pre workout only to have it wear off as I started my workout. ๐Ÿ˜…
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Nonetheless, got in a pretty decent shoulder workout with the minimal equipment we have here! -
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Ever in a crunch for time with little to no equipment, try this one out! โฌ‡๏ธ
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5 min warm up with therabands (I used green-medium resistance).
Warm up includes:
โ–ถ๏ธ front raise.
โ–ถ๏ธlateral raise. โ–ถ๏ธextension.
โ–ถ๏ธinternal/external rotation.
3 sets of 10 reps each.
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Shoulder Circuit:
โ–ถ๏ธBent over rear delt fly. โ–ถ๏ธLateral raise.
โ–ถ๏ธShrugs.
โ–ถ๏ธFront raise.
โ–ถ๏ธSingle arm shoulder Press.
5 rounds, 12 reps each exercise.
30-60 second rest between each round. -
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๐ŸŽฅ front raise, lateral raise, bent over rear delt fly
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I used medium-lighter weight because that's what I had available (5-15 lbs). You want to make sure you're fatiguing at the end of every round! Keep the reps slow and controlled, or do more reps/sets if needed. Make sure you're challenging yourself!! -
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Finished off with abs and IT WILL BE A GOOD DAY!! ๐Ÿ˜…
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Happy Monday All!! -
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#mondaymotivation #work #fitnessjourney #transformation #lifestylechanges #choices #dothework #strongnotskinny #fitgirls #girlswholift #happyandhealthy #keepmovingforward #positivevibes #mindovermatter #keepgoing #workout #fitgirls #floridalife #worklife #therapist #neversettle #duespaid #1stphorm #Iam1stphorm

"I want to start using supplements but I dont know where to start."
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Here are my essentials! (Swipe for the 5th ๐Ÿ˜‰). -
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I ALWAYS suggest starting with a good multivitamin. This is square one.
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The reason I use microfactor is because it provides multivitamins, an antioxidant, CoQ10, fruits/veggies tablet, probiotic & EFA, all in one easy to go packet for half the cost to buy all of that separately. ๐Ÿ’โ€โ™€๏ธ
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Once on a good multivitamin, I would definitely look into the greens & level 1 protein. -
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Opti Greens 50 is perfect because it provides 11+ fruits/veggies, superfood complex, glycemic balance blend, phytonutrient complex, plant enzyme blend & probiotic blend to allow healthier digestion, decreased bloating, increased natural energy, improved immune system, healthier skin, hair & nails along with so much more! Two scoops a day will seriously keep you feeling and looking your best! ๐Ÿ˜
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I always suggest level 1 if you're not able to get in the amount of protein you need on the daily. Level 1 is a slow digesting protein, made more bioavailable for easier digestion, taking the place of a meal itself. It's great for quick, easy on the go options, or mixing into recipes! ๐Ÿ˜‹
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Lastly, I always recommend phormula 1 & ignition post workout. By taking the two together, you're setting yourself up for ultimate success in the gym!
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Phormula 1 is your protein source, again, more bioavailable & broken down into the simplest form to ensure it shuttles straight to those muscles for proper recovery & growth. ๐Ÿ’ช
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Ignition is your fast acting carb, broken down to be easily digested to allow restoration of all your body has lost during your workout. Without this, protein converts to glucose and little-none actually get to muscles. -
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Both combined give the ultimate recovery, providing your body exactly what it needs after all that hard work you did to ensure you get the results your after! ๐Ÿ˜Ž
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Starting with the basics is key to results! These are the 5 most common I suggesy to those looking for supplements to enhance their health & fitness!
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Any questions? Message me! Link is in my bio to order with free shipping! -
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Hope you all are enjoying this Sunday! -
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I was always taught growing up to take the absolute best care of my things, because if you take care of your things, they will last longer.
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I've always stuck by this as best I could, which Is why I spent majority of my Saturday morning getting an oil change on my car. -
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I may not have the nicest, most expensive next best thing, but my car has been something I've taken care of because I take pride in it & want it to last longer.
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I put gas in before it needs it, get routinely oil changes, tune ups when needed etc. As I'm sure ALL of us do.
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So where am I going with this?
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Cars and Humans.. we arent all that different.
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Cars need gas as fuel to work.
We need food as fuel to work.
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What happens when you drive a car with little to no gas? Or put the cheapest gas in vs. the one your car actually needs?
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It doesn't run as efficiently, if at all & can start to have other problems.
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We as humans, are no different. -
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Little to no food, or eating unhealthy majority of the time makes us not feel or move our best either with the possibility of developing health problems.
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Cars need to keep moving to stay alive.
Humans need to keep moving to stay alive.
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What happens when a car sits for too long without being driven?
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It has trouble starting & doesnt run as efficiently, if it will even start at all. -
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Same thing happens when we as humans stop moving & taking care of ourselves. -
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Ever heard the term "use it, or lose it"? -
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That statement couldnt be more accurate. -
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I see this daily with the patients I care for. -
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They hurt, they arent motivated so they just stop, putting them in worse condition when they started.
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The amazing thing about us humans?
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We are able to recharge our own batteries, decide to put the best "fuel" in & do what we need to do to allow our bodies to work & move as efficiently as possible. -
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If we can take the time to make sure our cars are running at their best, why cant we take the time to make sure our bodies are?
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#saturdayvibes #progressnotperfection #positivevibes #bodypositive #goals #lifestyle #fitnessjourney #findingbalance #floridalife #transformation #lifestylechanges #choices #dothework #1stphorm #Iam1stphorm

My day started with an empty gym allowing me to complete a great shoulder and ab workout! May have gotten a tad carried away but happy Friday to me! ๐Ÿ˜
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Finished early, which called for a Starbucks coffee! -
Okay, really I just ran out of Level 1, forgot to order more until this week and am waiting for my pumpkin spice latte Level 1 to get here. ๐Ÿคทโ€โ™€๏ธ
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So, until then, Starbucks is getting to see my face more frequently. ๐Ÿ˜‚
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I typically run through the same 2 or 3 coffee options so I'm curious.. -
What's your coffee of choice??
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Hope you all have a Happy Friday!! ๐Ÿ’œ
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#fridayfeels #floridalife #fitlife #girlswholift #happyandhealthy #mindovermatter #positivevibes #girlswithgoals #fitnesstransformation #fitnessjourney #livelaughlift #lovelife #duespaid #findingbalance #progressnotperfection #strongereveryday #dothework #strongnotskinny #1stphorm #Iam1stphorm

"Every season is one of Becoming, but not always one of Blooming, be gracious with your ever evolving self."
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Change and Growth is uncomfortable, scary, lonely at times and can even make you wonder if you're going in the right direction. -
It seems everyone is moving forward or in a different direction, except for you. -
No matter how uncomfortable, scary or lonely.. Change and Growth is necessary.
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Embrace being out of your comfort zone, having the opportunity to find new friends and live your life the way you see fit. -
It's easy to compare yourself to others and it's easy to quit. -
Don't. -
Don't give up on yourself. Don't be afraid to let people go or try new things.
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Do however, be kind to yourself in the process. -
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#thursdaythoughts #progressnotperfection #mindsetmatters #mindovermatter #beyourself #bethechange #healthyhabits #creatingbetterhabits #fitnessjourney #neversettle #findingbalance #positivevibes #powerofnow #dothework #putintheeffort #fitgirls #girlswholift #happyandhealthy #keepmovingforward #floridalife #duespaid #1stphorm #Iam1stphorm

#wcw to my sister, bestie, roomie for life and swolemate! โค
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She's always up for my crazy ideas and I'm always game for her crazy antics so you'll hardly ever find a serious picture (I did the best I could) and instead find us laughing or doing something weird and random. ๐Ÿ˜‚๐Ÿคทโ€โ™€๏ธ
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Can't wait to reunite and add to the collection of random pictures and fun adventures! ๐Ÿ˜†
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@tnymcd25
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#heysista #swolesista #togetheragain #shenanigans #progressnotperfection #fitness #transformation #lifestylechanges #choices #dothework #strongnotskinny #fitgirls #girlswholift #happyandhealthy #keepmovingforward #positivevibes #mindovermatter #dothework #duespaid #findingbalance #1stphorm #Iam1stphorm

"Never Forget How Wildly Capable You Are." Unknown. ๐Ÿ’œ
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September 2017 - September 2018.
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Always unbelievable to look at pictures and compare where you are to where you were. (Progress pictures are key to this!!) -
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This years goal (september-september) was to work my ass off and build some muscle. ๐Ÿ’ช
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I've had really good days, really bad days and everything in between. I just kept reminding myself "aggressive patience."
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Aggressive Patience: Continuing to work hard, stay consistent and remain dedicated to your goal, knowing the results will come with time. -
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I'm no where near where I'd like to be, and I'm sure I'll have more set backs along the way. But there is nothing that will beat consistency, hard work and dedication.
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Tuesdays Tip: Practice your aggressive patience, trust the process and keep going! The more you achieve, the more you believe, the farther you'll go. ๐Ÿ˜˜
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#tuesdaythoughts #progressnotperfection #positivevibes #bodypositive #gains #goals #lifestyle #fitnessjourney #findingbalance #floridalife #transformation #lifestylechanges #choices #dothework #strongnotskinny #fitgirls #girlswholift #happyandhealthy #keepmovingforward #cleanliving #healthyhabits #creatingbetterhabits #fitnessjourney #neversettle #itstartswithyou #1stphorm #Iam1stphorm

Sunday Shoutout! ๐ŸŽ‰
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I wanted to give a HUGE shout out to my girl @molliestiles ! -
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She just started her new blog 'Walk Tall and Carry a Large Coffee' and I couldn't be anymore excited for her! ๐Ÿ˜†
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Mollie has always had the best personality, showing so much charisma and wit. She's courageous, strong, determined and by far has the biggest heart, always lending a helping hand (or good laugh) when needed. -
I truly enjoyed her first blog post and I hope you'll check it out too! Definitely something we should all consider when going through life. ๐Ÿ˜œ
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Click the Link to Read all about it!
https://walktallandcarryalargecoffee.wordpress.com/
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Happy Sunday!! ๐Ÿ˜˜
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#friendsarethebest #talented #lovelife #happyandhealthy #keepmovingforward #strongnotskinny #positivevibes #mindsetmatters #mindovermatter #stronger #stronggirls #goals #lifestyle #girlswholift #fitlife #changes #choices #transformation #neversettle #duespaid #findingbalance #1stphorm #Iam1stphorm

Seriously had such a fun Saturday so far dress shopping with @dezired_one for @taylorvanderkooi wedding! โค
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Shout out to @bridalgalleryoforlando for being so welcoming and helpful through the process. Finally narrowed it down to two dresses (check my stories and vote for your favorite!).
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Only 5 more months until I get to stand by this beautiful bride as she marries the man of her dreams and I couldn't be any more excited! ๐Ÿ˜†
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Happy Saturday Everyone!
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#saturdayvibes #bridalgalleryoforlando #floridalife #lifestyle #friendsarefamily #newyorkvisits #progressnotperfection #strongereveryday #strongissexy #girlswholift #happyandhealthy #mindovermatter #positivevibes #girlswithgoals #fitnesstransformation #1stphorm #Iam1stphorm

Friday Tips for #FacetoFaceFriday! โฌ‡๏ธ
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Trust the Process.
Be Patient.
Be Kind (to yourself and others).
Be Consistent.
Continue to Work Hard.
Be Aggresive.
Let go of what you Can't Control.
Don't be Agraid to Fail.
Don't be Afraid to Learn.
Dont be Afraid to Grow. -
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Most Importantly, love yourself through this journey and all that comes with it.โœŒ
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#transformation 2011 --> 2018.
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#fridayfeels #fitgirls #girlswholift #happyandhealthy #keepmovingforward #strongnotskinny #positivevibes #mindsetmatters #mindovermatter #stronger #stronggirls #goals #gains #bethechange #healthyhabits #creatingbetterhabits #makingbetterchoices #happyandhealthy #duespaid #findingbalance #progressnotperfection #lifestylechanges #fitnesstransformation #1stphorm #Iam1stphorm

What's the deal with Ignition and why is it so important?!
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Ignition is a fast acting simple carbohydrate made and used specifically for post workout to restore your body with energy and nutrients that have been depleted!
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Our bodies use carbohydrates, specifically glycogen, as its source for energy. By only taking a protein powder post workout, your body actually breaks down that protein and converts it to glycogen to restore the energy and nutrients lost leaving very little, if any, to go towards your muscles to help rebuild.
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So why not an apple, banana or pop tart post workout? -
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Your body is under a stressed state post workout making it harder to digest a food source that typically would take anywhere from 30-60 minutes to break down anyway.
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By taking a simple, fast acting carb like Ignition post workout, you're ensuring your body is getting exactly what it needs to restore energy and nutrients while allowing the protein you drink to get shuttled straight to your muscles to help rebuild and recover.
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So, why not Ignition?! Have any questions or interested to know more, shoot me a message! -
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Hope you all have a great Thursday!
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#Ignition #postworkout #nutrition #fitnesstips #progressnotperfection #positivevibes #mindsetmatters #mindovermatter #dedication #motivation #duespaid #dothework #putintheeffort #fitgirls #girlswholift #happyandhealthy #keepmovingforward #strongnotskinny #balanceiskey #neversettle #1stphorm #Iam1stphorm

Poor Picture Quality, Good Feelings & Positive Vibes. โœŒ
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I wanted to take a moment to share something semi personal, not to vent or complain.. but to say that this stuff happens & it's okay as long as we can be self aware & change the situation. -
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I've struggled the past 2 ish weeks. Mentally, physically, emotionally. I've felt worn down physically, mentally drained, feeling horrible about my body image, not being able to sleep etc. Its not only taken a toll on my fitness, but my day to day life.
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I've wanted to quit all week but I refuse to quit because if there's anything I dont want to be, it's a quitter. Instead I chose to work around it & figure it out. Because that's life, right? Things happen & we have to figure it out. So I kept pushing, going about my routine thinking "it's just a slump, I'll get over it."
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Wrong. Yesterday morning I woke up & my entire body ached, I felt like complete garbage & honestly wanted to just cry. In this moment I finally realized I needed to listen to my body and slow down. Slowing down is not the same as quitting. Resting is not the same as quitting. -
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I slept in 2 hours longer than I would have had I gone to the gym, had hot lemon water on the way to work, drank more water than normal, still kept on my macros, did a pretty light workout on my lunch, went to bed early last night & woke up on top of the world! Okay, maybe not on top of the world.. but better! ๐Ÿ˜…
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I may not be 100% just yet but I feel refreshed, a little more positive & had a great workout this morning!
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Again, this is not to vent, complain, gloat or whatever. This is to share my experience in hopes others do not experience such burnout. -
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Learn to recognize & be aware of what your body is telling you and most importantly, listen to it! Yes, you'll have bad days you need to just push through but you'll also have days where It's also okay to rest or slow down when you need it! -
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Taking the rest of this week a little easier and hoping to come back next week stronger! If wanting to make this a lifestyle, we have to be willing to adjust as needed. ๐Ÿ’ช
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Hope you all have a great Wednesday!
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