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#strongandbold

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✨👌🏻Yes you are.

✨👌🏻Yes you are.

✨👌🏻Yes you are.

Day 22: Fave Mug... oh my fav mug is this one I got from my lovely sister in law @lauracthompson as a present. Laura and Tomas live in Perth so every morning when I get my cuppa I have a little think about them 💜💜at my work desk #myhouseandhome #favecup #strongandbold #office #workfromhome #freelance #virtualassistant #personalassistant #homeoffice #womeninbusiness #thevirtualorganiser #januaryphotochallenge

♠️Clear and loud ... wasted and ruined. Lots of thoughts running in a circle like a carousel ... lots of feelings like a book full of letters but with torn pages ... like a Sunday feeling on Monday ... nice but wrong and depressed ... like a 12h shift on friday ... exhausting but useful - important. You can be happy and sad at the same minute ... but most of the people can’t understand or just don’t want to. I think I can see the sun but I enjoy the rain right now!♠️ #sundaymood #wordsofinsta #thoughts #sundayvibes #wordsofwisdom #truth #blackhair #girlswithtattoos #girlswithpiercings #ashleypiercing #medusa #septum #browsonfleek #mindfuck #darkmind #darksoul #redheart #fighter #ptsd #mentalillness #strongandbold #imok #poetry #poem #potd #lotd #moodoftheday #motd

When you peeped your delt veins popping out today but couldn’t get a picture or video because the gym was overly crowded 😫
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Don’t get me wrong, I LOVVVVE that so many people are working out, but yikes.... I feel like I’m running into so many people. I’m hitting back tomorrow so let’s see if I can actually get some footage 😈 Happy Saturday babes

Frida Kahlo is the perfect incarnation of creativity that emerges from agony, strength that rises from decay and fight that grows out of trauma. She was known for her self portraits along with her political contributions. She stood for the good in controversial matters such as race, gender and identity. She proves that challenges are only to ornament our life with purpose. Frida was, is and will always be a representative of art with a heart. 📷: “Frida Kahlo on White Bench, New York," Nickolas Muray, 1939. #fridakahlo #fighters #art #paintings #mexican #colorful #nevergiveup #photographyisart #famousphotography #powerfulwomen #paintingart #nickolasmuray #strongandbold

That hat tho.... might need to get her one her own size so she stops stealing daddy’s 😂😂 #richmondfckids #strongandbold #richmondfc #richmond2018

God’s before the slave masters gave us a name!
Kings before the money introduced the chains!! The roots of the tree we come from is Dark but people to acknowledge or respect dark skinned people on earth and it has to change. We aren’t cursed because we are black, we are cursed because we don’t know who we really are!! Stay black, love black, and think black!! If you’re not thinking black please stay tf away from me! 🙏🏿#strongandbold #blackpower #fuckthelaw #knowledgeispower #staywoke #blackliberation

When the tough gets going, @fitmom_viv_4 gets tough🔥💕👌 #trainer: @fitmom_viv_4 photography by: follow @inkd_theshooter #breakthemold #strongandbold #gymlife #womenwholift

Good morning you beautiful people👋🏻😌 It’s a super rainy day in Ohio so I haven’t made the walk to the gym yet... but instead have been slaving away at the books and on my computer since 5am🙃
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{Anyways, swipe for my hamstring workout from yesterday😍😍😍 My booty rarely gets sore anymore from leg days, but my oh my... is it sore today! Happy Friday loves😌💜}
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1️⃣Warm up (10 min) Not shown but will post later!
2️⃣ Half straight leg deadlifts with dumbbell with 4second pause(4x12)
▫️▫️▫️I’m not fully standing up / extending because when I’m still warming up I want to realllly keep the force on the hamstrings and get those muscle fibers activated
3️⃣ Half leg curls(2x20 not shown) Followed by conventional leg curls(2x10)
4️⃣Sumo deadlifts(3x8)
▫️▫️▫️▫️Went light yesterday because I just am overall feeling kinda weak this week... first week of classes, stress, probably not eating enough and all that fun stuff :/
5️⃣Single Leg Deadlift with barbell (3x10 each leg)
▫️▫️▫️▫️I love love love these. Not only does it feel fab in the glutes but it also helps you work on your stability!
6️⃣Hip extension (4x12)
▫️▫️▫️▫️Okay this was my first time trying these and I gotta say, just wow. Glutes and hams were on 🔥
7️⃣Laying Down ball roll ins(4x12)
▫️▫️▫️▫️Okay this is another one that realllllly takes some focus and stabilizers😂 just watch me struggling there hahah
8️⃣Ball crunches (3x30)
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*Not shown*
9️⃣Curtsy lunges(3x12x2)
🔟Core plate pushes(3x20)
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Have a great Friday loves! And as always, DM me if you have any questions on these workouts!💜💙💜

Some happy customers with their new phone cases. Have you bought one? DM me a picture, I’ll post it up 👍
🛒 SHOP LINK: aflgear.com/tigers
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#yellowandblack #tigertime #tigertrain #gotiges #richmondfc #strongandbold #dustinmartin #gotiges🐯 #premiers2017 #aflfooty

Ben Griffiths has announced his retirement to pursue a career as a American football punter
#afl #afl2k #yellowandblack #strongandbold

Back was playin peek a boo this morning😛 Here’s to another supppppper crazy and busy day😩 On the bright side, it’s no longer 5degrees in Ohio 🙃🙂🙃
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1️⃣Bent over rows with bar (4x15)
2️⃣Incline dumbbell rows (3x8)
▫️▫️▫️▫️On both of these exercises, really focus on mind body connection, neutral spine alignment, and keeping your wrists from bending. It is really easy to let the wrists droop, but I promise if you don’t catch it now the pain will catch up with you sooner or later▫️▫️▫️▫️
3️⃣Lat Pull downs(3x12)
4️⃣Straight arm push downs(3x12) superset with⬇️
5️⃣Single arm cable rows(4x8 each arm)
6️⃣Back extension(4x12)
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This little brown eyed beauty is perfect!! If only she saw herself through her mommas eyes!! I wish she would forever stay so young and innocent!!! 💕💕 #1/4myheart #mybeautifuldaughter #mommasgirl #mythornamongtheroses #funwithfilters #beautyinsideandout #herbrothersprincess #babyof4 #strongandbold #growthembullheaded

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