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I patiently waited through the cold this winter. I went stretches where I didn’t see another human for days on end (literally). I put my head down and worked my a** off during the last couple months to try and spread all my knowledge and everything I had to offer at The Sweat Effect. I produced tons of awesome freebies (which are all still available on my website) and just tried to get myself out there as much as I could and show people the awesome results my members were getting with my programs. I worked out in my garage by myself most of the time. On one of the coldest days this winter I fell in the creek (luckily I only went in up to my knee but it was chest height where I fell through so I had to crawl across the ice back to shore hoping I didn’t go all the way in) but it was still an effing long walk home when your one leg is wet and it’s -40 out. Needless to say there were days that SUCKED. ⠀ ⠀ I truly believe everything happens for a reason. Perhaps if my winter had been different then I wouldn’t have been able to get my name and programs out there to people? I am so frickin’ grateful for all the people who have trusted me with their health and have had more than 4x the amount of people let me guide them through their journey in the last two months then I did in all of 2018. In between days of perfecting the programs and making new additions I took webinars and courses, listened to personal development podcasts - I literally went full send. ⠀ ⠀ I guess my point is, your progress is a reflection of the work you put in. Whether it’s fitness or weight loss or business - YOU can make it happen. And sometimes it sucks. And sometimes you’re broke. And you question everything that you’re doing and almost give up. And then sometimes it’s amazing and you’re so grateful for all of the people around you and the lives you get to be apart of. And you’re so glad you DIDN’T give up. ⠀ ⠀ I’m sitting in the airport waiting to board my flight to Australia as I write this. I’m also unbelievably grateful to be able to explore a new country. If you’ve been to Brisbane you should tell me places we should visit around there!⠀ ⠀ Much love to all of you 😘

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vitalitynutrition_. Dis my “fake it till you make it” smile 😬
Failing sucks. It hurts.

Dis my “fake it till you make it” smile 😬 — Failing sucks. It hurts. It’s uncomfortable. After some failures this weekend, I was down in the dumps. Literally, sitting on the floor crying. — Tonight I read a great mindset piece from @comptrain.co that helped me reset for the week ahead... “The nature of a failure is not to tell us who we are. It’s not to tell us if we are good enough, or deserving enough, to succeed. — The natural of a failure, is to tell us a way that didn’t work. It’s to educate us. And above all, to test us. To see if we really have the guts... — When we train ourselves to view failure as the teacher and guide she is, there is only one move to make - to try one, more, time.” — It is frustrating to repeat a familiar mistake. Who can relate? 🙋🏻‍♀️ But thinking of the mistake as an opportunity to learn, grow, and improve does bring light to the frustration. No failures, just lessons. — “Our greatest weakness lies in giving up. The most certain way to succeed is to always try one more time” - Thomas Eddison I hope your week is filled with genuine smiles, lots of lessons, but also great success ❤️ . . . . . #wellnesslife #cleanlifestyle #betruebeyou #embracelife #teamself #livethoughtfully #healthyeah #mindbodygram #beautifulhealth #healthybodyhealthymind #feelingstrong #begoodtoyourbody #focusonyourself #betteryourself #ownyourlife #liveonpurpose #healthjourney #healthybodyhealthymind #nourishment #nourishthebody #begoodtoyourbody #healthbenefits #healthyfit #healthygirl #nourishyourbody #nourishyourself #nourishing #nutrivore

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✊ This little timid sales girl and looking and feeling the way you want. Moral below... (fast side note: hit my macros 100% and ate chick-fil-a 😋 So I’m flexing fueled by some nuggs)... . So I own a gym. I’m bombarded with sales reps a lot wanting me to stock their stuff. And yesterday a girl walked in with some goodies... . I could tell the second she stepped out the car she was a new sales rep. She walked in. Nervous. Timid. Scared to cold sell me her product. Here’s the lesson as it reflects to looking and feeling different: . >> SHE DIDN'T BELIEVE SHE COULD SELL ME THE STUFF, SO SHE DIDN'T << ... and so the same true holds for our bodies: . >> If you don’t believe in yourself to look and feel different, you lost before you even stepped out the door... . - Maybe she’s heard no a million times. - Maybes she’s fresh in the game of sales and doesn’t realize she’ll have to take some licks to learn how to handle obstacles. - Maybe she doesn’t believe in the product. . Whatever it is, it’s her underlying belief keeping her from success. I barely had to say let me see your packet and I’ll get back to you before she ran out the door. She came in expecting to hear no. And so is true for our health... . - Maybe you’ve tried a million diets and workouts that haven’t worked for ya. - Maybe you are fresh into making a new change. - ...maybe you don’t believe you can actually do it... . Whatever the case may be, it’s your belief that will be the reason for success (or not). I’ve seen drastic changes in someone’s health in the first 30 days. I’ve seen some take 2+ years and now they are a walking inspiration to others around them. The shared trait? They didn’t quit, because they believed and kept showing up. They shifted their belief about what they could do. No matter how hard... Craziest part? . I liked her product. Before she took off faster than Usain Bolt, she left me a sample. And I really did enjoy it. If she would have stayed and battled my initial defense I throw up when reps walk in, I probably would have bought some 🤷‍♂️ How close was she to a sale? How close are you to victory? Don’t quit, battle it out and believe.

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anastasiakokkas. The past few weeks have been rough in the gym ☹️😣😔
It seems like

The past few weeks have been rough in the gym ☹️😣😔 . — It seems like every time I’m in the gym to lift it doesn’t feel like its a good day. Lately 135 feels like 5 million pounds. I’ve had more bad days in the gym since the new year than good 🤷‍♀️ . — I can’t always control how my lifts are going to feel. I can’t always control when 60% feels like 95%. . — BUT I can control how I show up! I can control that I show up everyday. Even when it feels bad and I don’t want to. I can control my attitude. . — Sometimes you go through stages where it feels bad all the time. Sometimes you walk in and your one rep feels like nothing 🤷‍♀️ . — The key is to keep going even when it’s hard. Because even though it’s hard I still love this sport and I know that the good days (and good meets) make all the hard days worth it. ❤️💪 #builtbyjesus . — 📸 @aperture_byangelica @thelittlethicklifter . 💄 @jennylou317

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brookepliler. Feeling strong today ✨💪🏻 PC: @_photosbylaura 
DW: @tigerfriday 
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Felt invincible after having connected the new machine on my own 👨‍🔧😂 #sittingonthebathroomfloorinmytrunks #feelingstrong #beinganidiot #plumber

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Alone we are strong. Together we are stronger. That's what friends are for ❤@adrianaanouk

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𝑰’𝒎 𝒏𝒐𝒕 𝒊𝒏𝒕𝒆𝒓𝒆𝒔𝒕𝒆𝒅 𝒊𝒏 𝒃𝒆𝒊𝒏𝒈 𝒃𝒆𝒕𝒕𝒆𝒓 𝒕𝒉𝒂𝒏 𝒂𝒏𝒚𝒐𝒏𝒆 𝒆𝒍𝒔𝒆; 𝑰 𝒋𝒖𝒔𝒕 𝒘𝒂𝒏𝒕 𝒕𝒐 𝒃𝒆 𝒕𝒉𝒆 𝒃𝒆𝒔𝒕 𝒗𝒆𝒓𝒔𝒊𝒐𝒏 𝒐𝒇 𝒎𝒆. #feelingstrong #training #strongwomen #nevergiveup #bodymindconnection ❤️

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liz_jane. Awwwww yeah!! 💪💪💪
@littlemissyellow16 #f45blacktowneast #f45bea
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vanessakopf. Musik an. Welt aus. Tunnelblick. Grenzen finden, herangehen, drüber hi

Musik an. Welt aus. Tunnelblick. Grenzen finden, herangehen, drüber hinauswachsen. Kopf frei kriegen. Fortschritt sehen, spüren. Fokus haben. Prioritäten setzen. Gibt so viel Wichtigeres. Doch ist es wichtig. Was ist wichtig? Wer bestimmt das eigentlich #thinkaboutit #findyourpriorities #whatdoesitmean #gymsharkwomen #sportmotivation #feelingstrong #nikesportswear

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I have tried to accomplish the floorpress challange of @oldschool.training In brief the challange is to perform 25 reps of floorpress within 5 minutes with the bar loaded to 75% of bodyweight. In my case that ment 105kg which is just 10kg less then my last tested benchpress PR, so I was worried about handling that weight. Luckily I got some help with getting of the weigth from the rack and counting. My result is the following: Within 5 minutes I could do 17 (5+4+3+2+1+2) reps. Then I finished the rest of the reps having much longer resting period. I have really enjoyed that challenge, hopefully I will be able to participate in more. #floorpress #feelingstrong #strong #challenge #fun #oldschool #oldschooltraining #eleiko #kista #actic

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Als ik me in een dusdanige bocht wring dat ik bijna mijn rug breek, en het voorlopig even niet nodig vind om adem te halen kan ik best een leuke perzik foto maken. Maar dat staat nogal beroerd en ik heb op zich ook wel gewoon zuurstof nodig dus ik heb kleren aangetrokken en ga nu onderweg naar de gym. Even lekker werken aan de benen en billen die dus niet zo vaak op de foto gaan. Zonnige dag allemaal !

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pupps666. Bom dia pessoas fofinhas 😘
#pixlr #donewithpixlr #feelingstrong

Bom dia pessoas fofinhas 😘 #pixlr #donewithpixlr #feelingstrong

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kellydeadman. Morning smoothie,fancied something a bit more thick and creamy today.F

Morning smoothie,fancied something a bit more thick and creamy today.Frozen mango,1 banana and less coconut water #smoothie #figure #fitnessmotivation #feelingstrong #feelinggood #gymmotivation #msawareness #mswarrior #banana #frozenmango #coconutwater #blender #breakfast #energy

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tia.phillips.31. Another great class at pole yesterday😍💪!! #pole2fitness #poleclass #

Another great class at pole yesterday😍💪!! #pole2fitness #poleclass #strength #conditioning #feelingstrong #feelinggood #loveit

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mammyplan_kmcelwee87. Well now I'm awake!!
6.30am cardio done!!! 🏃‍♀️🤗🎉🥂😂
40mins smashe

Well now I'm awake!! 6.30am cardio done!!! 🏃‍♀️🤗🎉🥂😂 40mins smashed! Love it! No better feeling than turning off the treadmill 🤣 Really eased my legs though, so glad I did it. No excuses, just get it done! Shower, walk, breakfast then playtime with the kiddies ❤💙 . . #momlife #noexcuses #feelingstrong #run #feelinggreat #cardio #fattofit #fitmama #findthetime #metime #workout #fitness #fatlossjourney #chippingaway #consistency #busyday #positivevibes #sweatymess #followmyjourney

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pt.rune.refsgaard. I får lige super seje og stærke Trine her! Jeg er meget stolt over at

I får lige super seje og stærke Trine her! Jeg er meget stolt over at være med på din rejse 💪🏻 - #Repost @trinedencker (@get_repost) ・・・ Dobbelt op på 100 kg back squat, whaaaat 🤩👏🏼! Testede lige om baren ville holde inden, da min gamle max sqaut var 95 kg på 1 rep før jul 🙊 Tak til verdens bedste coach @pt.rune.refsgaard for motivere og udvikle mig i min crossfit rejse 😎💪🏼 Også tak til @thebjeffen for klapsalve 😂 #grissebassepower #100kg #backsquat #tungtorsdag #crossfitnorth579 #legday #happy #highfive #crossfit #cf #hwpo #feelingstrong #dropitlikeasquat #personaltraining

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xnaidoo. #Bodypump#lesmills#feelinggood#feelingstrong 🏋🏼‍♀️💪🏻👌🏻

#feelingstrong 🏋🏼‍♀️💪🏻👌🏻

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roxiesthoughts. Happy Thursday Everyone 🌸 Today I am taking it easy and doing some LI

Happy Thursday Everyone 🌸 Today I am taking it easy and doing some LISS training on the treadmill ☺️

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YESSSSS ..this is my practise ,my hard work , my victory, my celebration.... Although I did my 200hour TTC all the advanced asanas I do are self taught .. I owe a lot to ig and to all the wonderful yoga teachers here who keep posting their tips ....so I am here to share my bit ... Handstands have always been a major inspiration and as I was about to get some hang time , I got pregnant and post pregnancy,I'm healing my abdomen separation . Slowly and steadily I shall be on my hands for longer duration . . Note .. proper form or no handstands .. so this journey may take longer but no compromising #🤸# #goodmorining

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I believe forgiveness is the best form of love in any relationship. It takes a strong person to say they're sorry and an even stronger person to #hm #woodlandshoes #likeforlikes #likeforfollow #picoftheday #tamilnadumodels #vintagefashion #feelingstrong #fuckupthehaters #missingmygirl #mridulakarthik #cheatersworld #neverevergiveup

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run_mumma_run. Ah..... calm run home from work...love this run - looks pretty even wh

Ah..... calm run home from work...love this run - looks pretty even when its overcast Am enjoying this extra energy #168fasting as well as #f45challenge is giving me #sydney #overcastbutbeautiful #glebeforeshore #runningmum #runmummarun #fitmum #redshorts #pinkshoes #colourfulrunning #blessed #feelingstrong #feelinglucky

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Sometimes I hear women wanting to tone their arms, and wonder what exercises to do. I think it's much more effective however to do foundational bodyweight and strength training exercises, and the arms will work at the same time. Start with that. One basic and foundational exercise to build strength is benchpress or push-ups. A great way to start doing push-ups is towards a bench! Keep strong abdominals, shoulders back and down and an open chest. Breath in as you go down and bend your arms, and breath out as you push yourself up. Even the abdominals will have to work and e active in a push-up. And that's what I like so much about this type of training, compared to working in machines for example, that more muscles are engaged and active, which will give you better and faster results. What's your relationship to push-ups😀💪🏻? #womenlifestyletraining #wellnesslife #cleanlifestyle #betruebeyou #embracelife #teamself #livethoughtfully #inspirehealth #healthyeah #mindbodygram #beautifulhealth #healthybodyhealthymind #feelingstrong #begoodtoyourbody #healthyfit #healthblogger #fitnessfam #athomefitness #fitnesswoman #healthandfitnessjourney #gymjunkies #womansfitness #girlworkout #workoutidea #gymvibes #postworkoutselfie #beforeandduring #fitpreneur #healthymindset #holisticwellness

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There are certain things in life we don’t take very serious... 🤷‍♀️⁣ ⁣ BUT when it comes to our mental & physical health, the health & wellness of our clients and over all happiness of those in our life.. now THAT is a different story, that is taken very serious, because we CARE!! 💓⁣ ⁣ I know what it’s like to gain a lot of weight in life.⁣ I’ve lost 140 pounds.⁣ And I’ve gained weight again.⁣ ⁣ So trust me when I say I know exactly how you are feeling.. ⁣ It’s hard to lose weight..⁣ It’s hard to stay committed⁣ It’s hard to change our eating habits⁣ It’s hard to feel insecure ⁣ It’s hard to be uncomfortable ⁣ It’s hard to look in the mirror and hate what you see⁣ And it’s HARD to do HARD THINGS!! ⁣ ⁣ And most importantly, it’s hard to believe in ourselves that we are capable of conquering all of these hard things! ⁣ ⁣ But, Kristie and I are here to help you overcome your hard, we want you to learn how to conquer life and overcome things you once thought was impossible! ⁣ ⁣ We still have room for you in our online accountability group starting Monday Feb 25, if this sounds like something you could benefit from. Let’s chat!! ⁣ ⁣ #powerYOURpurpose⁣ ⁣ ⁣ ⁣

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victoria.mosdell. Today’s workout was very different then any other workout I’ve EVER do

Today’s workout was very different then any other workout I’ve EVER done 🤷🏻‍♀️ . . . It was a completely silent workout 🤫 . . The only thing you heard the entire workout was the casts shoes tapping on the steps and when Shaun T shouted “NEXT” for the next move ❗️⁣ ⁣ Today was about talking yourself through it . . Conquering your MIND, motivating yourself, pushing yourself and showing just how far you have come❗️ ⁣ ⁣ In 3 days from now T20’s comes to end . . So what does that mean exactly 🤔 does your journey just come to a hault 🛑 ? Heck NO❗️⁣ ⁣ You’ve truly conquered your mind when you trust and believe, commit and stay consistent . . Sustain your results ❗️Because let’s be real .. the body WILL achieve what the mind BELIEVES. It all starts with your mind . . You must be ready to say YES to this journey, you must be willing to make CHANGES . . YOU YOU YOU, it’s all YOU! ⁣ ⁣ This journey isn’t about a quick fix, or loosing weight and falling back into old habits . . It’s about creating a lifestyle that is not only enjoyable but sustainable . . It’s a life long journey that never ends! ⁣ ⁣ So with that being said . . I’m starting my next program March 11th and I’m looking for 🖐🏼 Ladies who are SO ready to take their health and fitness to the next level, conquer their mind, get results and find their HAPPY ❗️⁣ ⁣ If this sounds like YOU and your READY .. then send me a message and let’s do this girl 💖💌📲⁣ ⁣ ⁣ ⁣ ⁣ #accountabilitypartner #athomeweightloss #transform20 #liift4 #findyourhappy #weightloss #homeworkouts #transformation #inspireothersbeingyou #momlife #fitmommaofboys #happywifehappylife #dowhatmakesyouhappy #loveyourlife #homefitness #portioncontrol #feelingstrong #feelingaccomplished #inspireothers #inspiringmommas #committofit #takethefirststep #healthyfoods #postworkout #mealprep #healthyweightloss #peanutbutterlover #fitmom #mombod #csectionmom⁣⁣⁣ ⁣ ⁣ ⁣ ⁣

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fit.with.steph. Today was an interesting day. I pretty much got two workouts in. 1.) M

Today was an interesting day. I pretty much got two workouts in. 1.) My usual workout, which was amazing because I was able to use 10lb weights for all the moves but one and 2.) shoveling snow for almost 3 hours, if not more. 🔹 🔹 🔹 @fnx_fit - “FNXSteph15” for 15% off _____________________________________________ #RiseTogether #iLive #fnxambassador #fitnessjourney #fitnesschallenge #80daychallenge #fitgirl #fitnessmotivation #balance #workout #healthylifestyle #goals #gains #happiness #foodisfuel #transformation #fitfam #fitness #homeworkout #totalbodyworkout #snowday #core #superfoods #achievement #selflove #minnesota #feelingstrong #buildingmuscles #workouts

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I did 100 push ups today during my chest workout. Not a crazy amount, and I didn’t even lift super heavy during the rest of the workout. But this was the first day in a month that I could move without my shoulder hurting! Since I wasn’t in any pain I was able to still have a really intense workout by changing up the tempo. I’m hoping that soon I can get back into lifting heavier.

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kristindunc. I may have quit drinking my daily lattes at Starbucks, and although I

I may have quit drinking my daily lattes at Starbucks, and although I still have the occasional cup of coffee, I have found something else that gives me WAY more energy to help me get through each day. Oh, and spoiler alert - it wakes me up even better than coffee ever did and the energy I get from it actually LASTS all day long. You hear it a lot, but I can't say enough about how good my morning workouts make me feel all day long. I swear it helps me be more patient at school with my students too. The endorphins it releases are like a shot of happiness, first thing in the morning! I love getting my workout done early too because it's something I can check off my list before I even leave the house for work. Then no matter what happens the rest of the day, whether I end up working late, running around doing errands, or just feeling way too darn tired by the time I finally get home from a long day of school, it won't cause me to skip my workout because it's already DONE! Not only have I noticed more physical and mental energy, but when bedtime rolls around , I sleep better and deeper than I used to. So, while it might not seem enjoyable to get out of your nice warm, toasty bed to exercise early in the morning, I promise that it is worth it!! Aside from all the benefits that come with being healthier, your brain is literally going to its “happy place” when you exercise. Why not start your day off that way too?

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Today has been an amazing day ✨ 1RM back squat day, and I was aiming for 90kg (5kg more than my last 1RM attempt). Little by little I crept up in weights and eventually hit 97.5kg!!! Without sounding vain, I am really proud of myself ☺️ And incredibly grateful for the support and encouragement that eminates from our gym community. Coach @jakemasters___ thank you for having my back and believing in me 🙏🏼 . . #didntgetapic #proudofme #feelingstrong #barbelllove

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recreatingessi. I think this is my favorite arm balance ever - probably because it's t

I think this is my favorite arm balance ever - probably because it's the first one i was able to do and without any practice whatsoever. One day three years ago in class i just popped into it and thought, whoa, didn't know i could do that. And after that it just keeps evolving, i feel like this is one of the poses i'm inspired to go further and further with 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ #whatyouthinkyoubecome

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