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There’s just something about going to the gym after a log day of class/work that gets me so excited💃🏻
It’s so important that we find things, outside of what’s required of us, that we are passionate about.
Having something to look forward to everyday can help motivated you to push through that hard stuff we all deal with👊🏼
Day in and day out we come across tasks we don’t necessarily want to do, but know we have to do in order to be successful. I mean, what is success without a little adversity and hardship along the way?
Finding our passions can allow us to look beyond those hardships and propel us forward.
Having some relief at the end of the day and providing ourselves with balance is what keeps us in a positive mindset, even when things get tough!
#happyandhealthy #collegefitlife #positivevibes #humpdaymotivation

Friday, what’s good?!
It’s the weekend and I’m pumped👊🏼
Lots to do in the coming weeks but it’s important to make time for be things I want to do to!
With the stress of this week behind me, and telling myself not to worry about next week (yet), I’m ready to have fun with some goooood people💃🏻
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Pushing ourselves to do our best and work our hardest is always important
BUT whats even more important is the grace you give yourself at the end of the day
Taking time to appreciate yourself and what you have accomplished just adds a little more positivity into your already hectic day!
I hope you all have a killer start to the weekend and have an awesome friday night!!🎉🎉
#happyandhealthy #collegefittie #collegefitlife #friyayvibes

ITS CHILI SZN 🔥
meal prep this week included one of my favorite fall/winter foods, turkey chili 🤤
This is my first try making it in my own, so feel free to change it up, add in some more of your favorite veggies and spices, whatever you want!
Here’s the recipe I used: * 1 can of black beans * 1 can of kidney beans * 1 can of pinto beans * 1 green pepper chopped * 1/2 white onion chopped * 1 poblano pepper chopped * 1 pre-sliced pack of mushrooms * 2 cloves of garlic minced * 2 cans of tomato sauce (or one large can)
* 2 cans of crushed tomatoes * 1 pound of ground turkey * 3 tablespoons of chili powder
* 2 teaspoons ground cumin
* 2 teaspoons cayenne pepper * Salt & pepper to taste * Start by browning the ground turkey in a skillet. Once it’s browned, drain the turkey and add it to your crock pot or large stove top pot * Next, sauté the chopped vegetables in a skillet with a dash of olive oil, salt, and pepper. * Add all ingredients into your pot and mix well. * Stove top: bring the chili to a boil and then let it simmer for one hour or more, stir periodically through out. * Crockpot: cook on medium heat for 4 hours, stirring periodically. * Serve with 1 tablespoon spoon of low-fat sour cream and 1 tablespoon of shredded cheddar cheese * This makes a lot! One serving size is 1 cup :) Let me know if you try this ❤️ what are your favorite cold weather foods? Comment & let me know 😋 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#mealprep #macrofriendly #turkeychili #chiliszn #nutrition #gaintrain #gains #fitness #fitfam #motivation #yummy #powerbuffgirls #universityofkentucky #healthyfood #healthyeating #health #collegefit

Here’s a picture of me looking like a girl and not a hot mess to celebrate making it to the weekend 💁🏼
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I’m so excited that I made the choice to be coached by @desb___ 😍 having the confidence to make this commitment to myself is a big step for me. I can’t wait to see how I grow mentally and physically, and I’m blessed to have @desb___ to coach me through the next chapter of my fitness journey 💛✨
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What commitments have you made to yourself? Share below 😘
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#fitness #desbfitguide #workoutmotivation #gymmotivation #selfie #selflove #gains #bodybuilding #girlswholift #empowerment #powerBUFFgirls #ungaurdedandunbothered #collegefit #lifestyle #universityofkentucky #trainforher

Late night Saturday gym sesh because sometimes things don’t go according to plan🤷🏽‍♀️
Do I wanna be at the gym at 8 o’clock on a Saturday night?
Not necessarily
But I love being there, doing what I love to do, so I’m gonna make the effort.
Working out is something I look forward to- it’s the perfect way to end a long day full of work.
Some people find it an obligation, I find it a stress reliever, but you already knew that!
I’m still making time for the things I love to do, while making sure that I’m not impeding on other priorities- school, being with friends, relaxing.
IT’S ALL ABOUT BALANCE PEOPLE‼️ Now time to enjoy some yummy food and a big glass of wine with ma girls before going out👅💃🏻
#happyandhealthy #collegefittie #collegefitlife #saturdaynight #latenightgymsesh

Fasted Cardio Complete 💦👌🏾 Who's getting ready for the summer with me!? 🌞Enjoy this beautiful Saturday and smash your goals💕 •




#fastedcardio #saturdaywork #trusttheprocess #collegefit #strong #progressoverperfection #babyabs #motivation #summer2017 #work #inspiration #fitness #fitnessjourney #fitnessmotivation #gym #gymaddict #gymrat #haveagreatday

Do you ever take a step back and realize this is it. This is your life, you get to make of it whatever you choose, you get to construct it however you wish, you get to rock it, you get to build it. It's all you. What are you waiting for? •
Stadium workout link in bio! 🏃🏻






#healthyliving#healthychoices#healthymind#collegefitness#collegefit#fitness#workoutoftheday#stadiumworkout#runnergirl#fitufam#fitfam#inspirationalquotes #fitspo#fitnessmotivation #healthychoices#pwo#hiit#freeworkout#cardioworkout

Definitely was a no makeup, messy hair, dad hat kinda morning.
BUT still made it to the gym and felt so much better afterwards- despite my appearance lmao
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Going home today for break and I couldn’t be more excited🙏🏼
Ready to see familiar faces, sleep in my bed, and eat all the food👅
This time of year would always bring more than a few ounces of anxiety for me, and I’d be lying to you if I said it no longer does.
The difference? ➡️ How I’m choosing to handle it
One if the most important things with situations like this is being proactive.
Know what could bring on triggers, find ways to combat them, and creating a mental game plan
I’m at that point where I choose to let my mind fill with the moments/memories made, and not the fears and frustrations.
I’m also thankful that I have an amazing support network at home filled with family and friends, so i know I’ll always be okay😊
#happyandhealthy #collegefitlife #positivevibes #tuesdaymornings

EXHAUSTING run! This heat is killing me and the roads I run on are ALL hills so that doesn't help, but I'm pushing through! I've got into the mindset that skipping a workout isn't even a thought in my head. It's a NECESSARY routine just like a class or work!
The fun part is that the run is only a WARM UP to my real workout 😄

#workout #workoutmotivation #workhard #weightlossjourney #fitnessvideos #weightloss #collegechick #collegelife #collegefit #fitchick #running #heat #runwithme #summerready #fitness #beachbody #motivateme #workoutwednesday

MOST RECENT

Minus the fact that I can’t rotate it. Here’s what my mom taught me on her reformer today! #pilates #pilateslovers #denvercolorado #collegegirl #fitgirls #collegefit

Waiting for the Packers game! Cozy and comfy Sunday’s are my fav. After the game I’ll be spending the rest of the day studying and eating banana bread, might squeeze in a liss session. -
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#gopackgo #packers #wi #aaronrodgers #healthy #fit #fitness #girlswholift #workout #gym #fitnessgirl #weightlift #health #cardio #like #hiit #liss #life #strong #active #strongnotskinny #liveactive #motivation #fitfam #bodypositive #carbs #dietetic #college #collegefit #sweat

Amazing back day, and found the best lighting at my gym 😆
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It would seem I carry a large amount of fat in my back, so I'm curious to see it after I manage to shed the last few pounds and drop into the 10% range. 🤔

Got in a good workout, didn’t realize I blended in with the machine behind me 😅
Making time to go to the gym allows my to destress and release energy. Did a full body set and 10 minuets of interval sprints on the treadmill
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#healthy #fit #fitness #girlswholift #workout #gym #fitnessgirl #weightlift #health #cardio #like #hiit #liss #life #strong #active #strongnotskinny #liveactive #motivation #fitfam #bodypositive #carbs #dietetic #college #collegefit #sweat #finals #study #finalsweek #ymca

Wow feels so good getting back into the swing of things gym wise. I let things slack off this semester gym wise but shoulder day rocked today 💪🏼hoping to keep posting photos for you guys and soon to get some videos as well, showing my workouts ☺️☺️ #gymlife #workout #lifting

Thanks for going on adventures, singing in the car, and feeding into my coffee addiction for the last 5 or so years. You're pretty cool and I'm super thankful to have you in my life.

Seeing some major strength increase in my lifts lately and holy cow I’m loving it 😍😭
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I‎t truly is all a mind game. If you go into your set thinking “this is too heavy. There’s no way I can lift that.” Then you’re not going to be able to! If you go into it thinking “This weight is easy. I’m going to throw this weight around for 4 reps and kill it.” Then you most definitely will be able to! As you can tell from my facial expressions in these videos, it’s hard. But the hard is what makes the difference. I love challenging myself and seeing what my muscles can do. Thanks @jreinard05 for always pushing me and believing in me. Looking back at these videos from yesterday, next heavy leg day I can definitely go for 450 on leg press and keep perfecting those dumbbell RDL’s. Not every leg day needs to involve squats and deadlifts. This workout was just as/even harder than those compound lifts. Happy gains season 💪🏼🍪😜

Holiday traveling tip: Pack healthy snacks! (And use portion control)
1. You won't have to worry what exit to get off of!
2. You'll have more money for activities🍷🍸🍹
3. You won't feel like shit after eating!
4. Less pit stops means you get there quicker!

If you're someone who loves road trips what are some of your favorite healthy snacks to take with you!

Workout ✔
It felt so good to get in my workout this morning, but to be honest if it wasn't for the accountability from my team and challenge group I probably would have slept in. With finals week and working 50+ hrs I am exhusted (nothing a little preworkout can't help with) But as my alarm was going off for the 3rd time I remembered about my live accountability group workout this morning. Knowing someone has your back and is pushing for the same goals as you is the best kind of motivation.

December is half way over which means it's time to start prepping for my January Accountability group. If a netflix style of workout programs, easy to follow meal plan (no counting calories/points), virtual accountability group filled with boss babes, and myself as your coach sounds like something you are interested in message me today or fill out the link in my bio. This year it's not going to be "New Year New Me" it's a New Year, Better Me.

Got up this morning to kill Kill Cupcake, and it felt so great!

I haven’t done a hard, sweaty workout in a while (probably over a month), but I still got through the entire thing (with breaks) and really pushed myself!







#fitness #fitnessmotivation #fitspo #fitsporation #fitnessjourney #workout #workoutmotivation #workouts #workhard #fit #fitfam #fitjourney #collegefitness #collegefit #postworkoutselfie #sweatyselfie #teambeachbody #beachbodyfitness #beachbodyondemand #bbod #healthyliving #healthychoices #thisgirlcan #pushyourlimits #healthycollegegirl #healthycollegelife #tallgirl #tallandproud

Celebrating finals officially being over! Now time to figure out what I'm getting everyone for Christmas... Oh, and yes red wine is incorporated into my meal plan, how do you think I've been getting by for the last year now!

Here’s to another Flex Friday! I found the craziest 😳 picture last night that really put into perspective just how much progress I’ve made so far. It’s easy to feel like you’re not progressing or not seeing progress “fast enough”. But no, that’s not true. Yes, you ARE progressing, a little bit everyday. Keep it up! It’s great to have goals (and achieve them) but you have to really enjoy the work that it takes to get there. 😈 I’ll be posting that transformation on Tuesday bc I was honestly amazed. 💪🏾

Awkward videos to try and get a #FlexFriday pic. Who can relate ? 🤣. I thought the video was too funny not to post so here ya go.
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Happy flex Friday insta fam! Hope your day was amazing.
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Today was my last day of the fall semester, now I have one more till I graduate! So exciting, cannot wait!
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Need help reaching your fitness goals? Shoot me a DM & we can work something out!
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#PersonalTrainer #FitFam #CollegeFit #Fitness #FitNation #Flex #KentState

SO. FREAKIN. CLOSE.
1 Final away till I am finally on winter break! I will 100% be having a glass of wine tonight to celebrate!

All I want for Christmas is more onzies. And coffee, leggings, candles, Nike Pros, fuzzy socks and maybe a Harry Potter marathon.

Asking for a friend...
Would you say yes to the set?

definitely not a color I wear too often but felt like trying something different 🎈🎈 officially out of my dorm and will miss my comfy little bed 🤧 but excited for what these next couple weeks have in store for me 🤓🎄💛

Really liked this today. The world isn't fair but you play the hand you are dealt and you play fair. I really believe that you receive the energy you put out in the world, and if it's bad, you'll get bad back. Working on creating a positive mindset and outlook on life. My new mantra: I am breathing, I am alive, I am healthy, I am grateful. Happy Thursday.
#fitness #fit #lifting #bodypositive #bopo #healthymind #mentalhealth #livelifetothefullest #progress #hardworkdedication #strength #healthyliving #icaniwill #healthyeating #nopainnogain #girlswholift #gethealthy #college #collegefit #fitchicks

It snowed, I crushed leg day this morning and it’s the last day of classes!! Celebrating with egg whites and a sweet potato stuffed with bananas and almond butter (and lots of coffee) Good luck with studying, friends 🤗
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#skosquats #glutenfree #paleo #hashimotos #hypothyroidism #collegefit #girlsthatlift

Working before work! Yeah sounds crazy I know lol but I love being able to motivate others to live a healthier and more confident life. I get to do this while working full time, finishing up my bachelor's, being a girlfriend, renting a house, paying bills, traveling, etc.

I'm a normal person, but I have a passion to be not only better for myself but those around me as well. And having a job that allows your passion to grow is pretty freakin awesome.

80 Day Obsession challenge packs are available TODAY!
What comes with it? -resistance loops
-sliders
-pre and post workout
-superfood shake
-one on one support from me
-entry into the test group, run by Autumn Calabrese!
-meal plans that lay out the day for you, no guessing when to eat what!
Comment or message for deets💪🏼
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#weightloss #weightlossjourney #motivation #transformation #fitnation #endthetrend #collegefit #student #bethechange #fitfam #getit #byebyebelly #fitness #superfood #healthy #anxiety #weightlosstransformation #weightlossstory #mystory #myjourneyneverstops #healthylife #fitlife #instafit #gains #healthytalk #gethealthy #noexcuses #yougotthis #doit

Since I missed two days of yoga, I figured I’d make them up today, at home in my living room!
Today was Stretch and Balance, tomorrow will be Flow and Flow-on-the-go, and I’ll be all caught up to finish up m my three weeks of yoga!







#fitness #fitnessmotivation #fitspo #fitsporation #fitnessjourney #workout #workoutmotivation #workouts #workhard #fit #fitfam #fitjourney #collegefitness #collegefit #postworkoutselfie #sweatyselfie #teambeachbody #beachbodyfitness #beachbodyondemand #bbod #healthyliving #healthychoices #thisgirlcan #pushyourlimits #healthycollegegirl #healthycollegelife #tallgirl #tallandproud

Just a test pose after an intese arm day. 😎💪
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Ignore the disaster that is my hair and I think the pose look pretty good. Need to flex the chest more next time but everyone has to start somewhere. 😁

MMA Speed coming at ya tonight. 👊🏻 It’s a fun, quick and complete BADA$$ workout consisting of 6 rounds. Each combination in a round is 1 Minute plus a cardio spike for 30 seconds and repeat twice.
It may look easy or kinda weird, but I promise it works those abs, arms and legs more than you would think.
Plus, when we both are dripping sweat after 26 minutes, you know it works. 😜

Day 3 ✅
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#coredeforce #kickboxing #mixedmartialarts #martialartsworkout #workforit #sweatforthosewhocant #healthyandfit #agvocate #collegefit #gettingfitagain #animalscience

"Being on a meal plan is scary"
WRONG
Being on a meal plan means knowing what your eating and where your food is coming from. I was an avid fast food goer last year. Not because I wanted to be, but because I believed I didn't have the time or money it required for meal prepping. (Dollar menu queen)

The meal plan I use is based off of portion control and NOT counting calories. It has been almost 1 year since I have started this and I have yet to look back. If you'd like more information on the meal plan I use message me and I can send you more information! It has seriously changed my life from losing weight, gaining muscle, to even clearing up my face.

Today was arms/abs. 😇 I’ve recommitted myself to my diet. The end of the semester really challenged me with staying on track, I won’t deny that. I was in the gym as often as possible but my bulk was definitely a little dirty for awhile. 🙈 With that being said, I have been bulking for about 8 weeks and I expected to be done by now... but now I’m debating if I actually want to end it here. 🤔 I haven’t stepped on a scale so far, but I’m happy with my results so I’m thinking about continuing, just to see how my body continues to change. 😊 How long do you guys usually bulk?

Walked to the gym in 20 degree weather and blasting winds today, but unlike last year when I would have never stepped outside in this cold just for the gym, I was happy to go. Little victories!

There's officially snow laying on the ground!! I'm the type of person who would rather it be cold & snowing outside then just it being cold... I mean if it's going to be 12° outside at least give me something pretty to look at, am I right?

New video highlighting my favorite chest/tricep exercises coming soon, plus a new PR for the semester on bench press!
#Lift #ChestDay #Crown #Fit #CollegeFit #Athlete #MyProtein #PowerLifting #BodyBuilding #Triceps #PushDay #Muscle #SomeoneSponsorMe

Happy because the semester is almost over AND I finally made it back to the gym AND I cut my hair short again! Ugh I love the holidays!💕

#coredeforce day T W O ✅

Pushups for days & laughter with the best friend are a fun & killer combo, but I wouldn’t have it any other way. My workout partner is BACK! 👊🏻

Patiently waiting to be done with finals next week and go home ☕️ until then I’ll be in my room studying or at the gym hiding from the cold -
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- #finals #coffee #christmas #localbusiness #shoplocal #collegefit #college #finalsweek #fit #healthy #like

I decided I was going all in on this month's accountability group... so why would I stop on day 2?

Big things coming up within the next month that are kind of totally setting my soul on fire! 🔥🙌🏻

When you find what sets your soul on fire — that goal, that WHY for wanting to change — run fiercely towards it. 💕

Never let those fears, those insecurities, or those negative thoughts hold you back. No one, not even yourself, can tell you that YOUR goals, YOUR dreams, and YOUR desires aren’t worth going all in for. 👊🏻

Make that ish happen, plain and simple. Of course, I’m here if you need help ❤️
#YouCanANDYoureWorthIt

For the longest time, I would talk to my family about how I have no friends and how everyone leaves me.
I was making a vlog about my frustrations on friendships, and it took me talking about it (to myself😉) to recognize that I complain about feeling lonely and not having people in my life.
I was blind to the people reaching out, blind to those who care for me, and blind to those who helped shape me as a person.
My best advice is be the best friend to everyone you meet.
If they leave, that’s okay! You were in their life for a purpose. Be grateful for that time and move on to find the next person’s life you can impact❤️ -
(1. New Vlog link in bio.-only if you want to watch it)
(2. I am a very awkward person ;)

#Day11 with #Spinaltwistlayingdown and #Day12 with #breathingexercises
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Whether you are at university, high school, or just overwhelmed at work these days, we want you to join us for the #StudyBuddyYogis yoga challenge this December 📚
We are gonna help you get the best out of the end of the semester with 4 different types of poses: inversions that are going to help you focus, stretches for the spine to relieve your back after sitting on a chair for hours, some creative poses you can write your essays or revise in, and finally some nice restorative poses for the soul ❤️ And in addition to that, we are going to select 4 lucky winners at the end who will receive some gifts from our generous sponsors! 🎁 Whether you've been practicing yoga for years or never tried it before, this challenge is gonna be suitable for you: we are going to be giving you vahriations for more challenging poses!
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Your hosts:
@fitwithlena13 ❤️
@lucewithlove ❤️
@synnergyoga❤️
@tessmalin_yoga ❤️
Our generous sponsors:
@dailygreatness 🎁
@mysugarmat 🎁
@theunibox 🎁
@whitelinespaper 🎁
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To join in on the fun:
1✨Follow all the hosts and sponsors!
2✨Repost this flyer with the hashtag #StudyBuddyYogis, tagging us all!
3✨Every day, post a picture of you doing the pose of the day, tagging us all and using the hashtag #StudyBuddyYogis!
4✨Make sure your profile is set to public so we can see you!
📚📚📚
For those of you who like to plan ahead, here is the pose list:
1. Headstand/Supported headstand/Headstand prep
2. Frog pose
3. Wide legged forward fold with a twist
4. Legs up the wall
5. Pincha/Dolphin pose
6. Pigeon pose
7. Plow pose
8. Savasana
9. Handstand/Supported handstand/Handstand prep
10. Straddle
11. Spinal twist laying down
12. Breathing exercises 📚📚📚
See you all on the 1st of December!
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#igyogacommunity #yogachallenge #yogi #yogisofinstagram #yogalife #collegefit #collegelife #studentlife #piitster #venusarmy #iamstrong

Channeling my inner @shaniahfit with this triple selfie and #booty workout today!
I also feel the need to confess that I just spent the last 25 minutes in the sauna (u know the time that's supposed to be relaxing) by dancing to Michael Jackson. And I'm counting that as cardio for today. Bye. Don't @ me.
#msuchaarg #chaarg #peachgrowingseason #aeriereal #gymshark

Just a selfie, to mark the end of finals... and practice smiling for pics 😂😅😁
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Technically it was leg day today, but I'm still building endurance on the improved squat stance. Hopefully in another 2 leg days I can return to my schedule.

This may not look like much at first glance but this is where it ALL started! Let’s talk about how GhostFit got its logo 🤔
When creating our logo I knew I wanted to play off of the word ghost so I brought our company name to 4 graphic designers (Thank you to all that helped). Each logo created seemed too animated for my liking. I knew I wanted something sleek and to the point but I wasn’t very good at articulating my exact thoughts. I was searching the web at 2 am one night looking up other company logos that were closer to the vision I had. I eventually took out a notepad and drew outlines of ghosts and manipulated them so that I could have the least amount of lines but still have a visually appealing object. 2 hours later GhostFit had its logo. It’s always humbling to relive the path of those things you’re truly passionate about!

Throw🔙 because you guys I am feeling sick and bloated and gross. Can’t wait for finals to be over! Anyone else finishing up their semester soon?

Pretty cool to know that this shirt was too big for me when I bought it almost two years ago. A lot of work from then and now but damn it’s been fun!
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Need help reaching your fitness goals? Shoot me a DM and we can work on the right fitness plan for you!
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#PersonalTrainer #WeightLifting #Muscles #FitnessJourney #Fit4Life #CollegeLife #CollegeFit #KentState

Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition; they somehow already know what you truly want to become. Everything else is secondary - Steve Jobs

HIIT is my bestest Fran 😛
I did a killer 30 sec full sprint then 1 min of walking pace for about 20 mins! 💫

Cat napping my way through this week like my life depends on it. So ready for finals to be over with and have a break for a bit. Anyone else feel the same way?

13.5 in. arms look big on such a lanky frame 😆
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As usual the post Test/Exam workout is 🔥 and I SMASHED 3 PR's. Along with that my cold-like symptoms faded within the hour after my tests because my stress levels dropped. It's a really stupid way my body shows stress.

🔹️Instagram VS Reality🔹️
Or should I say...
Butt out, sucking in, angled leg/body.
🔹️VS🔹️
PMS bloat, legs together, less angle.
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I'm real, bloating is real, not everyone is perfect. I ate 100% to my meal plan today and still look like this. And that's OKAY! These are the days I am so thankful for progress photos... comparing the second photo to my first before photo I can still see a difference!! Don't let a few bloated days ruin your progress! Just keep pushing forward!

And let your determination do the rest, you get there 💕

Wishing I was back in New Orleans eating beignets with my team instead of preparing for these finals.🤓
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It's actually crazy to think that I had never met ANY of my team in person till this moment! I took a chance, hopped on a plane, and prayed the girls I was face timing every other day would really be there!
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It's crazy how social media can introduce you to some of your closest friends. If you've ever wondered what I actually do as a coach or how I manage this while working full time and being a college student comment below your favorite emoji or private message me and I'll send you some more information.
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Side note, I wasn't catfished and got to workout with 20,000 people plus learn from the best of the best. I'd say a pretty successful vacation/business trip if ya ask me.

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