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Feeling sick, tired, sore... think I'll go for a PB?! Boom!! 97kgz. I'm coming for you $100 #snatch #pb #weightlifting #liftingweightsmakeseverythingbetter #liftingismyfavourite @cougarsweightliftingclub @angiewydall @ultracrossfit

๐ŸŽ…It's starting to look a lot like
C H R I S T M A S๐ŸŽ… here at Blacktown. ๐ŸŽ๐ŸŽToy drive is in full force!! Thank you to all our members who have donated already, keep them coming for the kids!! ๐ŸŽ๐ŸŽ#anytimefitnessblacktown #iliketolift #liftingismyfavourite @_thesmithfamily #christmas

130kg single from Christmas Day. Super happy with how this moved and felt. 85% of my 1RM-smooth as mate ๐Ÿ˜Ž#liftingismyfavourite #barbellbabesbrigade #girlsthatlift #christmasgains

Every weekend I do a live video in the #rrm366 coaching group.
Some weekends we workout together. And some workouts are irresistible to my littles.
Which is 100% ok with me, of course. Even when she can wall sit for longer than I can. ๐Ÿ˜‚๐Ÿ˜๐Ÿคฉ

Heavy clean and jerks are my fave! Here's one from today at 70kg. BW+ ๐Ÿ˜ƒ๐Ÿ‹๐Ÿปโ€โ™€๏ธ #liftingismyfavourite #crewtrainingco

The fun parts. Hit a PR of 65kg Clean + Push Jerk ...... after 2 failed attempts haha #Weightlifing #iLikeLifting #LiftingisMyFavourite

Yeeeooow! 80kg squat clean PR ๐Ÿ‘‹ #trusttheprocess #liftingismyfavourite

A little victory moment - 95kg/209lb clean PR! #crossfit #liftingismyfavourite #myrightfootgetscrazy

80kg for a single. All the food/drink from hols must be helping ๐Ÿ˜ˆ
Need to sit up and force knees out.
Failed the 85kg but I WILL get it ๐Ÿ˜
#gym #liftingismyfavourite #powerlifter #compprep #gymmotivation #gymlifestyle #heavyweights #heavyforme #bringit #lovelifting
#shannonsnutrition #constantlyvariedgear #skullleggingsgiveyoupower


Every weekend I do a live video in the #rrm366 coaching group.
Some weekends we workout together. And some workouts are irresistible to my littles.
Which is 100% ok with me, of course. Even when she can wall sit for longer than I can. ๐Ÿ˜‚๐Ÿ˜๐Ÿคฉ

When one of your favourite tattoo artists posts a bunch of new flash and that she has an opening next week...a week before your next actual appointment. ๐Ÿค”

That fire opal though. ๐Ÿ˜ (you have to click on her profile to scroll through all the new flash...itโ€™s worth it.) #Repost @jen_danger (@get_repost)
New jewels available! Since it's the season of cancellations, looks like I have time next week for one of these guys ๐Ÿฆ„ Email dangerinktattoos@gmail.com for pricing and to book *i do have available dates for the spring as well* Deposit claims it **

So happy to be back. I feel like myself again. Only when I got home did I realise I added 5 reps each round in the WOD to my OH squats though ๐Ÿ˜‚
#deadlifts #ohsquats #crossfitlife #crossfitchasingbetter #crossfitgirl #liftingismyfavourite #happyplace #healthylife

๐ŸŽ…It's starting to look a lot like
C H R I S T M A S๐ŸŽ… here at Blacktown. ๐ŸŽ๐ŸŽToy drive is in full force!! Thank you to all our members who have donated already, keep them coming for the kids!! ๐ŸŽ๐ŸŽ#anytimefitnessblacktown #iliketolift #liftingismyfavourite @_thesmithfamily #christmas

Itโ€™s a passive aggressive kind of day. ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #instajokes #holidayhumour #becauseglitter

So true.
#Repost @deadlifts_and_redlips (@get_repost)
Itโ€™s true.. #Repost @nurusubira (@get_repost)
iโ€™ve loved myself outta so much bullshit.

Good advice!

โ€œI donโ€™t like tattoos. People get old and fat and wrinkly and they end up looking like blobs of ink. I donโ€™t like them.โ€ ๐Ÿคจ
โ€œWell sir, you sound like a horrible candidate for a tattoo. I donโ€™t want to tell you what to do with your own body, of course, but I donโ€™t think you should get one.โ€ #andscene #crownadjusted #movingon #๐Ÿ–•

If you need me... #Repost @jen.ostergren.cpt (@get_repost)

On a scale of 1 to Tony Robbins, where do you land when it comes to motivation? Do you want to improve?
Iโ€™ve got a brand new month long course starting December 1st designed to helped you cultivate the skills and support systems necessary to stick with your goals in 2018.
The bad news is that Iโ€™m going to ask you some uncomfortable questions about whatโ€™s important to you and what you really want.
The good news is you will be surrounded by the best people (my community) and new friends, and these people will help me show you that youโ€™re amazing, already motivated and are probably being too hard on yourself.
This is not a holiday hustle challenge. This is โ€œtake 5-10 minutes a day for self reflection and care during the last month of 2017โ€ challenge. Iโ€™m doing it for free but my hope is that you will find value in investing your time for this work.
Also, weโ€™ll have exclusive #MotivatedAF merch for sale from the amazing team over at @lifeaf_theupgradedlife. So fun!
Please click the link in my bio @ruralrebelmama for more info. And join us! ๐Ÿ’•๐Ÿ’•๐Ÿ’•๐Ÿ’•

4 days until the @crossfitgames Liftoff! Have you registered? #Liftoff #liftingismyfavourite ๐Ÿ“ท @framingcrossfit

Happy thanksgiving to my American friends who are celebrating today. Eat what you enjoy and try to spend some time resting today as well.
I know, Iโ€™m a personal trainer and you might be expecting different advice from me. But the holiday can be tough with family and expectations, so adding pressure about food and movement is not my jam today. If you do feel inclined, get out for a nice 30 minute leisure walk alone or with family members. Walking with my aunt and uncle before dinner are some of my favourite memories from family holidays.
PS This is a pretty accurate representation of me after the Canadian holiday last month. No regrets! #thanksgiving #turkey

My goodness thatโ€™s a large container of sour keys! Costco, am I right?! Iโ€™m currently in the throes of implementing a genius trick I recently picked up from @jamessmithpt.
You see I like candy quite a bit. Especially the gummy types. Itโ€™s not something Iโ€™m keen on giving up completely for my leaning out efforts, so Iโ€™m working around it. My favourite candy? Probably cola bottles or marshmallow strawberries. Those gummies are not something I have on hand very often because I eat all of them when I do.
I like sour keys, but maybe only 75% as much. Which means that I can have a few and move on with my day. These have been kicking around for a week now, Iโ€™ve shared with my family as well.
For someone who binges in private, this is a big win.
James used ice cream as an example, choosing to keep Halo Top in his freezer over Ben and Jerryโ€™s because heโ€™s able to eat less but still enjoy ice cream daily. Genius.
Can you think of similar swaps that might make sense in your life? Iโ€™d love to hear them below.

Fun fact! I worked as a Starbucks barista for most of my first year in college. I was 24 years old, newly separated and nearly divorced, and wanted the eff out of the field Iโ€™d been working in for the last 5 years (mortgages by day, raver clothing design and party promotion by night,) so I went to post secondary, for the first time.
As you might have guessed, there are a lot of stories between these lines that I havenโ€™t told here yet. Some of them are in my book. Some are in stories to come. Or not. ๐Ÿคท๐Ÿปโ€โ™€๏ธ To make several very long stories short, I found myself hitting reset in a major way at 24 and Starbucks was a warm place I landed. I loved that job. It was fun and light and physically demanding. Exactly what I needed to ground myself again. And the percs were amazing. Har har har.
While working there I developed an affinity for dark, velvety, aromatic coffee and this blend, especially, always helps me welcome a season of reflection and consideration. Smelling it reminds me of the first time I decided that levelling up was the only path for me. And it always lights the fire to keep it going in the new year too. #starbucks #loveletters #coffee #nothingtoseehere

Finally got back into the home gym today after babying my tattoo for two weeks and then dragging my butt for a few more days.
I just kinda believe that if youโ€™re going to spend 100s of dollars on ink, you should probably be patient and let it heal properly.
Anywho, my muscles didnโ€™t waste away or get weaker over the break, and I was curling those 25s like butter today. It felt great to get back to it. My arms are getting big, and Iโ€™m into it. #bicepseveryday and all that. ๐Ÿ˜๐Ÿ’ช

And here I thought #flexing couldnโ€™t possibly get any more fun. Pineapple tattoo by @jen_danger is nearly fully healed at 2.5 weeks in and Iโ€™m already itching to get another. So in love with this piece of art! I guess 39 is the year of the tattoo. ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ˜

Youโ€™re about to be bombarded by holiday marketing aimed at your waistline, wallet, and hopes for the next year. Opt out of that noise and into my FREE Motivation Mindset course starting December 1st instead. Set goals this year based on your passions and interests, not insecurities. Find a community that will support your efforts. And do the things. Sign up in my bio @ruralrebelmama ๐Ÿ“ธ: @xoxoaliceboudoir

Started my day with an old favorite-Dirty 30. I started my journey almost 3 years ago with 21 day fix. I couldn't use weights and or do the full minute of moves.
This picture says it all...now I use 8 pounds as my light weight. Sure I still modify some moves (renegade rows ๐Ÿ˜ซ) but this workouts is an amazing reminder of how far I've come.
If you're not ready for weights...that's ok.
If you can't run...walk.
If you need to take rest breaks...take them.
Just get started! Why wait? Think about the changes you'll see a year from now...or even a month. Just start! If you're ready I'd love to chat about your goals...let's do this!
#nevermissamonday #21dayfix #progress #journey #liftingismyfavourite #fitmom #fitmama #justgetstarted

@Regranned from @musclemafia.ca - To celebrate the launch of our all-natural terpenes, we are giving away a Muscle Mafia prize pack! Visit our website for full giveaway details.

To enter, like and share this post. Make sure you tag @musclemafia.ca

You can also enter online or when you purchase any terpene product.

#fitlife #yyc #bodybuilding #gymgifts #gymlife #liftingismyfavourite #bodybuilders #fitfam #wellness #terpenes #girlswithmuscle #squatsmakeyouabetterlifter #musclemafia #giveaway - #regrann

Muscle Mafia Leggings ๐Ÿ‘Œ๐Ÿฝ
Love these so much, fit like a glove and are super comfortable and breathable ! .
Check them out @musclemafia.ca ! .
#muscle #musclemafia #musclemafiaapparel #leggings #bpiathlete #lovetolift #liftingismyfavourite #stevenashfitness #legsday #glutes #humpday #booty #yes #workhardplayhard #bpisportscanada #bpisports

Sometimes I try out that whole โ€˜Iโ€™m super toughโ€™ thing...๐Ÿ’ช๐Ÿป๐Ÿฒ๐Ÿ˜ฌ
But itโ€™s really not my style๐Ÿคท๐Ÿปโ€โ™€๏ธ
Super happy gym smiley face is much more my thing ๐Ÿ’ช๐Ÿป๐Ÿ˜†๐Ÿ™‹๐Ÿป๐Ÿ’‹
#ijustlovetolift #liftingismyfavourite #latenighttrainingsesh #mayhavemagnumstacked #superhappyhappy #thatgymsmile #flexyducklips #itriedthough #justdoyouboo #progressnotperfection #blackandred #causeitsmyfavouritetoo #fitlife #fitlife247 #popeyessupplements #popeyesstrong #traininsaneorremainthesame

This morning Iโ€™m grateful for a travel companion who carries a foam roller everywhere he goes ๐Ÿ˜‚๐Ÿ˜‚ #liberationbarbell #somanysquats #suchfun #moreplease #liftingismyfavourite #pdx #usaholiday #foamroller #injuredbasketballplayer

Iโ€™m writing about the experience of my beautiful new #tattoo from @jen_danger of @enchantedtattoo. As you can probably imagine, Iโ€™m over the moon with this gorgeous piece of art and canโ€™t believe itโ€™s on my body. Make sure you hop on my newsletter list (link in bio @ruralrebelmama) before tomorrow if you are curious how it came about! #freshink #newink #newtattoo #colourtattoo #boldcolor #illustrative #art #skinart #inked #inkedmom #inkedmag

Grip it & rip it. Thanks for the vocal support @n.sperformance #deadlift #iliketolift #liftingismyfavourite

Second week back on @weightlifting_101 gone back to Blok 1 and just trying to work on strength again. Some split jerk triples today at 70kgs then a nice long increasing weight emom of squat cleans fm the blocks ๐Ÿ˜… #weightlifting101 #jerks #cleans #gottagetstronger #liftingismyfavourite #missingmytrainingtjomas @ciara_ward11 @katieburrowes #crossfitdurabo #theboxofboksburg

Race for life 3 years on from first pic!! Only shaved 20mins off race time @ 24.36 ๐Ÿ’ช๐ŸผTransformations can happen #cardiogains #thiswomencan #2halfstoneloss #dontneedcardionow #womenwholift #liftingismyfavourite

I started working out like a meathead again this week. Iโ€™ve really enjoyed the downtime while Iโ€™ve focused on my nutrition for the last 3 months. I also believe 100% that the emphasis on gentle movement every day (mostly walking and time on my stationary bike) with a couple short intense bursts each week allowed me the headspace to dial in on my food the way I was hoping to.
But Iโ€™ve seriously missed lunking my weights around my #homegym for an hour or two every day. And Iโ€™m gearing up to start maintenance here so Iโ€™m picking up the volume again with the weights.
Itโ€™s been years since I passed the โ€œexercise is punishmentโ€ to the โ€œexercise is therapyโ€ milestone, and #hypertrophy is my jam. I truly believe that finding a way to move that you love is key to long term health, and #bodybuilding workouts are my favourite, surpassing dance in my 30s.
Trust, Iโ€™m shocked too.
I also have to take 5-10 days off after my tattoo appointment this weekend so Iโ€™m getting it in while the getting is good.
Iโ€™m not doing a formal program right now, I plan to start one of the hypertrophy programs Iโ€™ve built for my #rrm366 Members after my mandatory tattoo sabbatical. But Iโ€™ve started doing #bicepseveryday so I imagine you can guess what my immediate focus is. All the muscles plskthx.

Been taking my weaknesses too hard lately. Silly. I know. I usually love the push my weaknesses give me. Really, I've had just as many positives as negatives. For whatever reason, the negatives are just sticking in my head more.

Took the night to lift. Lifting is what I love most. Did the strength training portion from my box's WOD. Then, worked on the CrossFit Weightlifting WOD. That was hard. This is my last set of behind the neck snatch grip push press. I actually bailed at this weight twice before getting it. I have a rule for myself, however. Every failed lift must be attempted three times before moving on, unless there's a legit pain or mobility reason. I'm pretty stubborn. Most times my fails are because I get in my own head and allow myself to doubt the weight or my abilities.

#keeppushing #getoutofyourhead #liftingismyfavourite #itsthebest #behindthenecksnatchgrippushpress
#rpstrength #rpmaintaningwomen #rpstrongladies #rp #makingmuscles #teammuscles #putinthework #pushyourlimits #pushyourself #dowhatyoucan #fitlife #fitfam

Shitty day doesnt even cover it. Pleased with this tho, felt easy (ish) #crossfitchesterlestreet #crossfit #backsquat #liftingismyfavourite

80kg for a single. All the food/drink from hols must be helping ๐Ÿ˜ˆ
Need to sit up and force knees out.
Failed the 85kg but I WILL get it ๐Ÿ˜
#gym #liftingismyfavourite #powerlifter #compprep #gymmotivation #gymlifestyle #heavyweights #heavyforme #bringit #lovelifting
#shannonsnutrition #constantlyvariedgear #skullleggingsgiveyoupower

I donโ€™t want to brag (lol), but Iโ€™m pretty sure this is the most delicious salad ever.
Bottom of the bowl mix:
1T apple cider vinegar
1T avocado oil
1t grainy mustard
1t sweetener of choice (I used stevia)
Salt and pepper to taste. I like lots of both

Add: half a bag of tri colour coleslaw mix + half an apple with skin, chopped finely

Mix and enjoy. Very simple, very tasty. WHY DID NO ONE TELL ME CABBAGE IS SO SWEET CRUNCHY AND DELICIOUS? And it is so much tastier when itโ€™s not drowned in creamy dressing.
#eatyerveggies #instafood #instayum #salad #food

Lifting makes me happy, running does not ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ–•๐Ÿป
#crossfit #liftingismyfavourite #cardiohatesme #cardioishardio #liftallthethings #girlswholift #crossfitaddict #reebok #strongisthenewskinny #haterunning

I needed to move my ass today and was dragging it, so I brought in the big guns: my fav @grrrl_clothing stem covers, my @kthomasfitness #bigarmsbiglife tank, my fav 90s playlist, and my 30lb Dumbbells for some #armcandy love. #flexfriday y'all.
My trepidation didn't last, needless to say. How can I not want to smash weights with this combo?!

Person in my life: Wow! You look great! Your shape has changed so much!
Me: Thanks! I'm almost done my cut.
PIML: I'm sorry what? What does that mean?
Me: I'm almost finished my fat loss cycle

PIML: What?! WHY?! Me: Because my body is clearly happy around this weight/ body composition. I've got energy, my clothes fit, and I feel great. I'm not keen on the idea of pushing it to a place that's not sustainable, only to head back to obesity a few months or years later.
PIML: #headsplosion
PS: my #bitmoji is most certainly decked out a Wonder Woman. Can't stop won't stop.

LIFT: Learning all the tekkers. @aleececousins looking fierce in the background!!

Oh heeeeyyyyyy muscles. Nice to see you. Looks like all those veggies, protein aminos, ounces of water, weights, and recovery days are doing you some good. ๐Ÿ˜

I am ๐Ÿ’ฏ% looking for muscle definition from my current nutrition and movement efforts and am very happy with the plan my coach has helped me create. I've spent a ton of hours moving iron with my upper body in the last few years and am totally fucking tickled to see that the effort wasn't just in my imagination.
My ass is looking great too but you'll just have to take my word on that one. ๐Ÿ˜˜

Five weeks in to my twelve week attain cycle and I am feeling great. Excited to start adding in more starches as I get closer to my next (first?) maintenance phase, too.
Baby pecs and everything! Shwing! ๐Ÿ˜‚๐Ÿฆ„๐Ÿฆ„๐Ÿฆ„

Two years ago a man I love (not my partner) told me I needed to be 1/3 less people. That when I finally lost the weight my arms should be 1/3 smaller.
I weighed around 180lbs at the time, and had a toddler and a preschooler in tow. I was just starting to feel normal again after losing my last pregnancy, and was finding my way back to joyful movement. I wasn't trying to lose weight, a fact I had been clear about several times earlier that week.
His assessment of "should be 1/3 smaller" would put me at 120lbs, which is lighter than I was in seventh grade at 2 inches shorter. I'm 5'8". 128lbs is the lightest I've been at this height and I was made of mostly bones and self loathing then. I wouldn't go back.
I'd like to say I stood in my power and didn't let it bother me, but the barbs linger as they are meant to. Sometimes I still find them stuck in awkward places and pull them out to examine what it is that made the points embed so deeply. Love is tricky. Family is tricky. We do our best with what we have, right?

I did not, however, return to my life and try to hate my body into submission with another diet.
Instead I did bicep curls. Lots of them.
And all the pulls and pushes and carries that it would take to start building a beefy upper body. I kept on doing things to put on mass for most of the next two years.
Because I decide. What my arms look like. How much fat I carry on my frame. What looks sexy for me. What feels sexy for me. And these days, I am digging how big my muscles are. And I am 100% the right amount of person.
My @grrrl_clothing shirt says "Right to Bare Arms". Because of course it does.

I forgot how rad the light is in my home gym at dusk. Helllllooooo pump. I was feeling like my back could use a good pounding so I rowed all the things, 5 sets of each of the following: barbell rows x 10, inverted suspension strap rows x 15, and 10x10x10 drop sets of single arm rows on each side. Then I did a quick and dirty metabolic deltoid chain. If any one needs me, I'll be flexing. ๐Ÿ˜๐Ÿ’ช

Fantastic day at CFG yesterday, it was a great competition, and the best atmosphere. So many awesome lifters!!! Got two new pb's 57kg snatch and 72kg clean and jerk. Came second and get the most beautiful trophy so far, with the Crossfit Glasgow logo on it.
Thank you Colette Will for all your help and support ๐Ÿ˜๐Ÿ’ช
#wearecfg #justgavit #lifting #liftingweightsarethebest #bestronger #bebetter #behealthy #beabetteryou #strongwoman #strongteam #lovetolift #liftingislife #liftheavy #trainingneverstops #gettingstronger #gettingbetter #practicemakesperfect #lovetolift #liftingismyfavourite #westerndistricts #olympiclifting #snatch #cleanandjerk

Give me strength wods over conditioning any day!โœ‹๐Ÿป๐Ÿ™ˆ Managed to save this one before the buzzer. #liftingismyfavourite #snatchysnatch #capitalgames #irishcrossfit @capitalgamesdsc @cfunlaoisd #teamunlaoisd

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