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All prepped for Week 1๏ธโƒฃ of #ccst17 ๐Ÿค—๐Ÿค— Breakfast โ˜€๏ธ: turkey bacon ๐Ÿฅ“ (not pictured), hard boiled eggs ๐Ÿณ , coffee โ˜•๏ธ protein shake (not pictured). Lunch: BBQ Chicken ๐Ÿ— , baked sweet potato fries ๐ŸŸ & steamed broccoli. Post workout ๐Ÿ’ช๐Ÿผ snack: Luna protein bar. Snack: celery, pbfit ๐Ÿฅœ & an orange ๐ŸŠ Dinner๐ŸŒœ: taco ๐ŸŒฎ mason jar salad ๐Ÿฅ—. Macros: 150 P, 63 F, 98 C

Day 1๏ธโƒฃ is done & it was ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ. Getting my form down for the 1 1/4 squat was the toughest part. Went back and forth between the squat rack & the smith machine to try to maintain form momentum - which helped a lot. Accidentally did 15 reps of kickbacks & 4 sets of curls - I obviously need to pay attention more ๐Ÿ˜‚๐Ÿ˜ดMoved up 20lbs in calf raises so I am happy ๐Ÿค—๐Ÿค— Good luck ๐Ÿ€ today everyone!! #ccst17

Gettin' after it this morning! My nemesis, this thing got me sweatin' like whoa!
#stairmaster #ccst17 #cardio #day5

Meal prepped for lunch for the week! #mealprep #macros #ccst17

I normally don't post stuff like this and the picture on the left is really embarrassing but I am so proud of myself for losing 15 pounds. On the left was when I first came home from college a year ago and was used to drinking and eating whatever I wanted. On the right was the other day where I've been eating healthy and working out 5 days a week. I am about to start week 9 of the @cristinacapron summer challenge and I am ready to crush it ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ#ccst17

Late post but this is me on DAY ONE of @cristinacapron spring tournament. So excited to see what this journey will bring me and everyone else :) #ccst17

Sweat so good! I am a little behind in my #CCST17 workouts because I was not able to train Tuesday or Thursday this week so I just finished Day 3 today. No worries though, I have plenty of time to get the last two sessions in this weekend. ๐Ÿ’ช๐Ÿผ

Close grip & wide grip assisted pull ups ๐Ÿ’ช๐Ÿผ
#ccst17 #cristinacapron #backday #lexingtonkentucky


This. Do you babes. โœŒ๐Ÿผ๐Ÿ’œ keep your circle tight and know your worth.

YOU GUYS! I can't believe it's been a year since I created this account! I've had a lot of set backs but WAY MORE ACCOMPLISHMENTS! I'm so thankful I started this journey with a great group of girls and the help of @cristinacapron! It's still not the easiest for me to get to the gym consistently or eat perfect all the time but that's my life and I will continue to work at making myself the best version of me I can be. Here is to another year of gaining confidence and striving more more always! ๐Ÿ’ช๐Ÿผ๐Ÿ˜˜ thank you for all the love and support along the way!

A couple weeks ago I had to go jean shopping because all my current jeans are too big! I shared this on my fitness Instagram but I can't contain my excitement anymore! I'm not a person that is naturally fit, I have to be conscious of what I eat and work my booty off in the gym! So happy to be seeing and feeling the hard work paying off! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ

I normally don't post stuff like this and the picture on the left is really embarrassing but I am so proud of myself for losing 15 pounds. On the left was when I first came home from college a year ago and was used to drinking and eating whatever I wanted. On the right was the other day where I've been eating healthy and working out 5 days a week. I am about to start week 9 of the @cristinacapron summer challenge and I am ready to crush it ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ#ccst17

Changed up my split & killed my chest & shoulders today. I will post some of my workout later! I'm feeling a heck of a lot better today. I'm just working with a stuffy nose rn so I took my booty to the gym. I was able to do HIIT on the stairmaster today for about 15 min until my throat began to hurt so I called it quits without totally finishing what I planned. Figured it's better to listen to my body and heal properly than to make it worse and a longer recovery. Any sore throat/stuffy nose home remedies are more than welcome ๐Ÿค—

Life is so crazy right now!!! I came down with the flu the week before my classes start! This was my last weekend of freedom before being back on the grad school grind & I spent most of it on the couch, with a box of tissues, watching SVU ๐Ÿ™„๐Ÿ˜ญ Yesterday I was supposed to pick out paint for my bedroom but life doesn't always go as planned. I am trying to balance enjoying my free time with preparing for school (& the reading for the first day ๐Ÿ˜–) but I'm not doing a great job at it. I've been in a lovely routine this summer & need to switch over to the school grind. I am going to dedicate all of tomorrow to school & really try to catch back up. Hanging on to one more day in the sun โ˜€๏ธ today!! ๐Ÿค— Anybody else struggling to get back in the school routine?!

Summer Tournament is over, I didn't make the final round but that is perfectly ok! I'm really proud of how hard I worked & my commitment to getting to the gym for 6 weeks. I see more progress than I expected in such a short time but holy crap, my asymmetry bugs me!๐Ÿ˜œAnd I wish it was as easy for me to lean out my legs/grow my glutes as it is to build upper body muscle. But whatever, I feel stronger & I feel really really good. I'm ready to get my workouts in from home again! Trying to decide if I should do #BBG 1.0 for a 3rd time or do 2.0 a second time... I took advantage of that Sweat lifetime app access offer so I could also start at week 25 or..... maybe I'll just take this week easy while I figure it out.โ˜บ๏ธI hesitated sharing these pics but this is part of my journey so here goes!๐Ÿ™ˆ#beforeandafter #transformationtuesday

Full upper body day has me ๐Ÿ’€ dedddd. Here are just a few clips from it. Full (& SUPER LONG!) workout posted below! Watch the whole thing for a good laugh at all of my struggle faces ๐Ÿ˜‚
๐Ÿ’›Dumbell Shoulder Press: 3x6-8 w moderate weight & 1x3 heavy (I PRd here ๐Ÿ˜œ)
๐Ÿ’› Bicep Curls 3x10-12
๐Ÿ’› Hammer Curls 3x10-12 & 1x20๐Ÿ’€
๐Ÿ’› Superset Front Raises & Cross Front Raises 4x10 (each arm)
๐Ÿ’› Superset Lateral Raises & Isometric Lateral Raises 4x5 (each arm)
๐Ÿ’› Tricep Rope Pulldown 4xAMAP (as many as possible)
๐Ÿ’› Inclined Reverse Lat Pushdown 4xAMAP
๐Ÿ’› Superset Reverse Grip Tricep Pulldown & Tricep Pushdown 4x10
๐Ÿ’› Single Arm Lat Pulldown 4x6-8
๐Ÿ’› Seated Cable Row 4x10-12
๐Ÿ’› Smith Machine Upright Rows 3x8-10
๐Ÿ’› Negative Pull Ups to Failure

Good luck!! If you do this, you deserve a ๐Ÿช

SO HAPPYYYY! First day back in the gym was a full upper body day & I felt stronger than usual. Really pushed myself with weight thanks to the encouragement of my workout partner @_tedwilliams_. He always helps me increase my intensity in the gym! So thankful for that.

Sumo squats are my jam in the middle of my workout where I'm already basically dying lol. ๐Ÿ’€๐Ÿ’€๐Ÿ’€ 4x12 increasing weight each set. ๐Ÿ™Œ๐Ÿผ

STRESS: what are some things that help you de-stress??? For me it's planning/structure. Writing and journaling have always been my go-to when it comes to de-stressing. Aside from working out and getting a good nights rest, what I write down on paper really helps me cope with stress/anxiety. May sound silly to some, but that's truly what works for me. Can't forget the coffee in hand. โ˜•๏ธ

Late night laps in the parking lot ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝ
#ccst17 #cristinacapron #running #summertime #nightrun #nicholasvilleky

Ratty hair & sweat ๐Ÿ’ช๐Ÿผ
#ccst17 #cristinacapron #sweat #lexingtonkentucky

By farrrr one of my fav HIIT workouts. Highly recommend flat bottom shoes. Watching myself I'm way too wobbly with these Adidas.
#ccst17 #cristinacapron #cardio #cardioworkout #HIIT #hiitworkout

Leg day! Can't believe it's already week 6 of the Summer Tournament! Time flies when fitness is a lifestyle that you enjoy instead of a chore that you dread. I'm coming up on my 1 year anniversary of starting my fitness journey (& this account) & I couldn't be more proud of how much stronger I've become not just physically, but mentally too!! Making time for myself a priority & not giving that up has been one of the best decisions I've made. #fitnessjourney

Happy Monday friends!! I break my fast at 12pm. I'm on a 14/10. I feel like this is what works for my schedule, and also I couldn't imagine not eating past 8pm just because when I'm back in school I'll be up staying up studying. We just got back from a fun mini vacay, and school starts back up next week. ๐Ÿ˜ฉ I'm currently a dental hygiene student, and will graduate in May! I'm definitively going to use this platform as my motivation for my fitness journey and my studies. This summer I have been counting my macros (not as strict as I'd like but have been doing pretty well!) and y'all trying to hit my protein has been the worst, as well as tying to not go over on my fats!! A big goal of mine in terms of fitness- is to loose 12 pounds in a year. Now that is really hard for me, not because I love "food" but because I'm not necessarily big to begin with. My body fat % is actually pretty good. Also, I tend to forget that I have a lot of muscle already, so of course what I weigh on the scale is more than what someone who's 5'1" normally does. I've shifted my mind a ton from "wanting to have abs" to really truly just finding balance and happiness. I feel my best when I'm crushing goals and when I'm at a comfortable weight. So if you want to join me and start your healthy journey, let's do this yall! Follow me through school, health, rambles, and work life. ๐Ÿ’œ

I'm just a 38 year old kid at heart ... a little bit clumsy๐Ÿ˜ณ ... with bruises & banged up shins & scars from falling off my bike ... that needs to move/work this body a little bit every day ... in order to feel more grounded & a little less anxious about ... everything. I've been in a little funk this week - still getting my workouts done though! Not because I tell myself that I "should" but because I know how much better I feel when I'm done. #thoseendorphinsthough #ccst17 #postvacationblues #legday #funkytown #blackandwhitephoto #moodyaf #strongnotskinny #selfcareishealthcare #exercisetherapy #loveyourself #youareenough

Love seeing those baby muscles GROWWW! ๐Ÿ’ช๐Ÿผ I've made the executive decision that I need a break from cutting calories and trying to "slim down." I've made so much progress over the past 6 months or so but my body is craving more and I want to BULK! Any tips for putting on that muscle please let me know! I'm all ears! Let's just say as summer comes to an end I'm ready to put on some winter weight ๐Ÿ˜‚

Just let yourself feel it. Drop into your body and release the resistance ๐Ÿ“ท @seanmhaglund ๐Ÿ‘๐Ÿป โ€ข
#allday #focus #hardwork #noexcuses #goals #betterforit #trainhardfeelgood #sweatthedetails #movebetter #feelbetter #livebetter #movemindfully #sweatitout #qualityoverquantity #doitright #workinprogress #fitlife #ccST17

V ACCURATE โ˜บ๏ธ๐Ÿ‘Œ๐Ÿผ happy Wednesday guys!

Found that magical ab lighting jackpot today!โœจKinda surprised my abs are still around without doing #bbg abs every week... #liftingdoesabodygood #ccst17 #fitness #fitgirls #fitlife #fitjourney #strongnotskinny

Determined to go hard AF in the gym this week despite being discombobulated from being out of town last weekend & having company staying with me this week. Let's goooo ๐Ÿ™Œ๐Ÿผ๐Ÿ’ช๐Ÿผ

Swwwweeaty AF and gross selfie but happy to see this muscle starting to pop! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #tonedaf #biandtri #girlswholift #fitmom #fitgirl #ccst17 #cristinacapronfit

Super duper excited y'all!! I used to have the really defined shoulder cap. Tonight I finally seen some definition without even flexing. I'm super stoked.๐ŸŽŠ progress is progress and slowly but surely I'll get to where I want to be. #winning

Bi's, tri's, 4min abs, & stair stepper to finish week 4!๐Ÿ’ช๐Ÿป#ccst17 #sweatyselfie #postworkout #girlswholift #strongnotskinny #goals #loveyourself

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