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Tammy Marshall  Personal Trainer πŸ’ͺ🏼 CF L-1πŸ‹πŸ½β€β™€οΈ Certified Massage Therapist πŸ’†πŸ½ @rocktape FMT certified @1stPhorm MVL mom of 3 boys πŸ‘¦πŸΌπŸ‘¦πŸΌπŸ‘¦πŸ» (TamTam)


Peace begins with a smile... 😏 - Mother Teresa
#innerpeace #neversettle

Hey girl, hey πŸ’πŸ½ #feelinggirly #onceinawhile


A queen will always turns pain into power...
-unknown πŸ‘‘
#ihavethepower #neversettle #queen

@caseymillercf760 is smiling because he's jacked and I'm smiling cause my hair is on point... jk we are laughing at @scottgarrison1
Always good times @crossfit760
#alloftheaboveistrue #buthaveyoubeenaspecialguestontammysig #ifyouworkoutnearmetheresagoodyouwillbe #1stphormathletesearch

A woman with a voice is, by definition, a strong woman. -Melinda Gates

#strongaf #neversettle

In a post a while back I made about Sealfit I talked about remembering your why. However I didn't say what my why was. Just that when we were in that 6 mile ruck that I was in so much pain it must have been all over my face. The sealfit coach came up to me and ask me what the hardest thing I had ever done was. I told him. I had never told anyone before. Then he ask me what my way was. I didn't say anything pretty sure a tear may have fell I stuck my head down and walked. I didn't feel that pain anymore.
The entire time I was with my abuser he wanted me to feel worthless. He would tell me repeatedly that I was worthless. That I was nobody and that I'd never be anything without him. When I started my fitness journey to build muscle and get stronger it was because I was tired of not being able to fight back. This is why when I workout I am able to keep going when it hurts and I want to quit. Over and over I hear his voice calling me worthless! To this day I hear that voice and keep going!
I am NOT worthless! I am not ashamed anymore and I will not stay quiet! Leaving him was the hardest thing I ever accomplished in my life! But it was the best thing I accomplished! My children and I do not have to live in fear anymore!
I am not sharing my why or my story because I want sympathy ( that was another of his favorites to say when he would bust a lip or black my eye, "you gonna call your mommy for sympathy?" I am sharing it because I hope maybe this reaches someone else that is going through what I went through.
Sweetheart... You are beautiful, you are strong, you are NOT worthless, and you do NOT have to stay in that situation! If anyone is going through this and you need to talk I am here!
#domesticabuse #domesticviolence #domesticabusesurvivor #surviver

I get asked constantly by girls who already have been working out for years "why am I not seeing progress" ? My first question is what are you eating? Then are you eating enough? Getting the right food in? .
When they tell me what they eat and how much the answer is always no! I eat 5-7 meals a day! Always making sure that I'm getting in proteins, carbs, and fats every meal! No I do not count macros but for someone new it may be necessary for a while. .
Here's the kicker in order to lose or gain you have to make sure your body is getting balanced meals steadily through out the day! Regardless if you want to lose or gain you can not be scared of carbs! You just have to make sure your getting in the right ones at the right times! You can not have any gaps in your nutrition!! ( yes I used to πŸ™„ at this too till I sucked it up and got my nutrition in check!) CARBS... such a scary word right?? No it isn't. Everyone is into these new diets high in protein and fat while cutting carbs. Which is fine for cutting fat quick but as soon as you introduce carbs back in you'll gain it right back!
Not only do our body's need carbs but did you know that neurons in your brain cannot burn fat. What's a neuron? The neuron is the basic working unit of the brain, a specialized cell designed to transmit information to other nerve cells, muscle, gland cells.
Glucose is the brains key source of energy. The breakdown of carbohydrates yields mono- and disaccharides, most of which is glucose. Some people hear carb and think cookies, bread, sugar... exc. Carbohydrates from Whole Foods such as fruits and vegetables provide high quality fuel for brain function that is superior to fructose- sweetened processed foods.
You do not have to cut these things completely out! I'm known to have a few beers and of course my pizza on cheat day. If there's a bday I'm eating cake! The key is to make baby steps on the right direction!
My needs are going to be different than someone else's. It is important to have patients and figure out what works for you! It won't happen over night. There is about 3 1/2 years between these pictures. Swipe to see what a day of meals looks like for me.

Talk about melt my β™₯️

#tbt to the day I put on a dress and took my life back!! _____
#youdontownme #livingformenow #becauseimfuckingtough

Been a little MIA due to a lawn mower accident with my phone. No I didn't run it over!

Anyway the whole thing has been such a pain! You don't realize how much of your life is really on your phone! However I stayed positive and the insurance company sent me an upgrade! Score! Now I have a new phone, more gigs, and it takes way better video!

Bad things happen! It's just life! If you stay positive through the bad good usually comes from it!

#staypositive #thegymismydrug #neversettle

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