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Happy Sunday Everyone!!! Let’s talk about rest day!! ✨💤🧘‍♀️
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It’s okay to take time off the gym and enjoy the sunshine! I haven’t been to the gym for a couple days and that’s okay.
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If you were to ask me a couple months ago, I would’ve hated myself for not going to the gym and told myself I have to work harder to make up for it. I used to say NO to my friends when they asked me to go out on a Friday night and instead, I would show up at the gym and work on myself because the gym is my safe place. But now, I have grown to understand that it’s okay to take a day or two off and let my body heal and go do other things that make me happy!
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It’s okay to not wear yoga pants everyday, but to wear a cute skirt and enjoy your life outside of the gym too! When you come back, the gym will still be there waiting for you to crush your workouts!
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#fitness #fitnessmotivation #fitnessjourney #girlswholift #lift #strongisthenewskinny #workout #workoutmotivation #motivation #restday #letyourbodyheal #sundaymotivation #seattle #seattlelifestyle.

Happy Sunday Everyone!!! Let’s talk about rest day!! ✨💤🧘‍♀️ ~~~ It’s okay to take time off the gym and enjoy the sunshine! I haven’t been to the gym for a couple days and that’s okay. ~~~ If you were to ask me a couple months ago, I would’ve hated myself for not going to the gym and told myself I have to work harder to make up for it. I used to say NO to my friends when they asked me to go out on a Friday night and instead, I would show up at the gym and work on myself because the gym is my safe place. But now, I have grown to understand that it’s okay to take a day or two off and let my body heal and go do other things that make me happy! ~~~ It’s okay to not wear yoga pants everyday, but to wear a cute skirt and enjoy your life outside of the gym too! When you come back, the gym will still be there waiting for you to crush your workouts! • • • • • • • #fitness #fitnessmotivation #fitnessjourney #girlswholift #lift #strongisthenewskinny #workout #workoutmotivation #motivation #restday #letyourbodyheal #sundaymotivation #seattle #seattlelifestyle ...

HOE IMPLEMENTEER JE RPE'S 🤷🏻‍♀️👇🏼 (3/3)
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Hiervoor hoef je niks speciaals te doen. Je hoeft ook je schema niet aan te passen. Het enige wat je moet doen is comfortabel worden met het werken met RPE. 🙌🏼 Het vergt namelijk wel wat oefening om te achterhalen wat jouw echte RPE 8 of 9 is. Hoe achterhaal je dit? 👇🏼
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Een goede manier om te achterhalen waar je RPE ligt, is door een set tot falen te gaan. Hou hiernaast iedere training bij en noteer bij iedere set je RPE. 📋 Als het goed is, ga je patronen zien. Zijn je meeste trainingen RPE7 of 8 of zit je vaak aan de RPE9 of 10? Of misschien wel allebei. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Op basis daarvan kun je eventuele aanpassingen gaan maken in reps, sets of gewicht. 👉🏼 Bij oefeningen die blessuregevoelig zijn, oefeningen waarbij je van jezelf weet dat je vorm slechter wordt naarmate de RPE stijgt, is het goed een wat lagere RPE te hanteren en bij isolatie werk zoals een leg extension kun je een hogere RPE hanteren. 📈
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Want zoals ik in mijn vorige post vertelde:

HOE IMPLEMENTEER JE RPE'S 🤷🏻‍♀️👇🏼 (3/3) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hiervoor hoef je niks speciaals te doen. Je hoeft ook je schema niet aan te passen. Het enige wat je moet doen is comfortabel worden met het werken met RPE. 🙌🏼 Het vergt namelijk wel wat oefening om te achterhalen wat jouw echte RPE 8 of 9 is. Hoe achterhaal je dit? 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Een goede manier om te achterhalen waar je RPE ligt, is door een set tot falen te gaan. Hou hiernaast iedere training bij en noteer bij iedere set je RPE. 📋 Als het goed is, ga je patronen zien. Zijn je meeste trainingen RPE7 of 8 of zit je vaak aan de RPE9 of 10? Of misschien wel allebei. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Op basis daarvan kun je eventuele aanpassingen gaan maken in reps, sets of gewicht. 👉🏼 Bij oefeningen die blessuregevoelig zijn, oefeningen waarbij je van jezelf weet dat je vorm slechter wordt naarmate de RPE stijgt, is het goed een wat lagere RPE te hanteren en bij isolatie werk zoals een leg extension kun je een hogere RPE hanteren. 📈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want zoals ik in mijn vorige post vertelde: "Over het algemeen is het goed om 1 tot 4 herhalingen voor je spierfalen bereikt te stoppen met je set om zo je herstel te optimaliseren, je techniek on point te houden en toch de spieren te belasten op een manier die voor groei zorgt" 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hoe langer je je RPE's bijhoudt, hoe beter je hierin gaat worden. Practice makes perfect! 👩🏻‍🔬Ga jij werken met RPE’s? Voor vragen mag je altijd in de comments of in m’n DM sliden 🏄🏻‍♀️. . . . . . . #womensbest #womensbestwear #basicfitnl #basicfit #biggym #biggymnl #powerlifting #breda #rotterdam #gymshark #fitness #gym #liftweights #powerliften #fitgirl #fitgirlnl #girlswholift #girlswhopowerlift #fitnesslife #goals #fit #body #fitdutchie #fitdutchies #fitfam #dutchfitness #fitfamnl #fitnl #fitanddutch ...

The Contour Seamless Leggings feature targeted laser-cut ventilation and moisture managing seamless construction ensures you stay cool and supported through every rep. Limited quantity available. Don’t miss out 👆#V3Apparel.

The Contour Seamless Leggings feature targeted laser-cut ventilation and moisture managing seamless construction ensures you stay cool and supported through every rep. Limited quantity available. Don’t miss out 👆#V3Apparel ...

Is selfie Sunday still a thing? Also is it considered a selfie if I didn’t take this picture? •
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Happy Sunday!!! Idk why I look so angry in this picture but I did lots of meal prep and a quick upper body session in the gym. I hope everyone has a lovely Sundays and is ready for a new week💜💜💜
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#motivation #girlswholift #fitspo #fitnessinsp #workout #lift #fitnessmotivation #lowerbody #pushday  #gymmotivation #hammies #hammieday #bootyworkout  #booty #gluteday #buttworkout.

Is selfie Sunday still a thing? Also is it considered a selfie if I didn’t take this picture? • • • • Happy Sunday!!! Idk why I look so angry in this picture but I did lots of meal prep and a quick upper body session in the gym. I hope everyone has a lovely Sundays and is ready for a new week💜💜💜 • • #motivation #girlswholift #fitspo #fitnessinsp #workout #lift #fitnessmotivation #lowerbody #pushday #gymmotivation #hammies #hammieday #bootyworkout #booty #gluteday #buttworkout ...

Here we observe a Christine in her natural habitat, picking the dress out of her large derrière and thinking about baked goods.
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#edwarrior #powerlifter #girlswholift #girlswhopowerlift #tattooedgirls #girlswithink #girlswithmuscle #carbqueen #fitgirls #friendshipgarden #powerliftingwomen #vacation #sandiego.

Here we observe a Christine in her natural habitat, picking the dress out of her large derrière and thinking about baked goods. . . . . #edwarrior #powerlifter #girlswholift #girlswhopowerlift #tattooedgirls #girlswithink #girlswithmuscle #carbqueen #fitgirls #friendshipgarden #powerliftingwomen #vacation #sandiego ...

been really enjoying upper body workouts lately 🥰 also did a lil ab circuit today as well to finish and ohhh boy did it burn 🔥 I love the feeling of getting stronger, it's such a confidence boost ✨
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#fitnessmotivation #workoutmotivation #strongwomen #strongereveryday #womenthatlift #strongisbeautiful #strengthtraining #upperbodyworkout #weekendworkout #girlsthatlift #girlswholift #sweatitout #thesweatlift #fitnessjourney #gymshark #coreworkout #getinshape #progressnotperfection #gymsharkwomen #fitnessgirl #corework.

been really enjoying upper body workouts lately 🥰 also did a lil ab circuit today as well to finish and ohhh boy did it burn 🔥 I love the feeling of getting stronger, it's such a confidence boost ✨ . . . . #fitnessmotivation #workoutmotivation #strongwomen #strongereveryday #womenthatlift #strongisbeautiful #strengthtraining #upperbodyworkout #weekendworkout #girlsthatlift #girlswholift #sweatitout #thesweatlift #fitnessjourney #gymshark #coreworkout #getinshape #progressnotperfection #gymsharkwomen #fitnessgirl #corework ...

Figured I needed a new headshot considering the last one I took was when I became a new Regional Vice President & had just earned my white Mercedes 🙊😂 Today, there are now 17 amazing women in my successline who have reached the VP level and I’m a 3-wide Executive National Vice President... that calls for new pics, right? 😏.

Figured I needed a new headshot considering the last one I took was when I became a new Regional Vice President & had just earned my white Mercedes 🙊😂 Today, there are now 17 amazing women in my successline who have reached the VP level and I’m a 3-wide Executive National Vice President... that calls for new pics, right? 😏 ...

Celebrating 24 🥳.

Celebrating 24 🥳 ...

Most Recent

Things I've done good today...
▫Got up early and ate breakfast
▫Wrote a to do list
▫Left for work on time so wasn't late
▫Organised my lunch so have eaten
▫Used my lunchtime to get my teaching organised
▫Took a good selfie
I am a procrastinator from WAY back - but shit it feels good to have a bit of control over life ✌💪 might even do it again tomorrow!.

Things I've done good today... ▫Got up early and ate breakfast ▫Wrote a to do list ▫Left for work on time so wasn't late ▫Organised my lunch so have eaten ▫Used my lunchtime to get my teaching organised ▫Took a good selfie I am a procrastinator from WAY back - but shit it feels good to have a bit of control over life ✌💪 might even do it again tomorrow! ...

#sundayfunday, What's up FitFam 💪 👊? This is a Post-Workout Upper Body Day Two, with Shoulders and a little Biceps, Home Gym Day! I am currently back Downstate at home, for a little bit. Anyway, Upper Body Day Two is focused more so on Back.
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RIGHT IS PART 1 OF THE VIDEO!
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SWIPE LEFT 👈 FOR PARTS 2-4 OF THE VIDEO!
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I did the following:
Reverse Flyes
T-bar Rows 
Unilateral Ez-Curl Reverse Flyes
Ez-Curl Upright rows
Ez-Curl Military's
Ez-Curl Front Raises
Dumbell Laterals (Resistance Band Pulls in between many sets) 
T-bar Rows
Ez-Curl Wide Rows
Ez-Curl Reverse Flyes
Dumbell Reverse Flyes
Tied Dumbell T-bar Rows -
I then incorporated Chest with the following:
Unilateral Dumbell Wide Floor Presses with the 25's and 20's
Unilateral Flyes
Pullovers
Floor Presses with 15's
Ez-Curl Wide Floor Presses
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I ended with the many sets of Back, Shoulders, and Biceps:
Ez-Curl Shoulder Presses
Dumbell One Arm Rows 
Dumbell Deads
Sumo Deads 
Ez-Curl Bent Rows
Ez-Curl Reverse Rows 
Ez-Curl Pendlay Rows
Dumbell Front Raises and Laterals
Ez-Curl 21's (Standing Partial Reps, Full Reps with Stool Seated half Reps)
Stool Seated Zottoman Curls 
Stool Seated Hammer Curls
A few more sets of Deads and Rows 
Shrugs
Forearm work
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What did you guys hit today? Keep killing it out there FitFam 💪 #killeverything 🏋️
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#sundayfunday #postworkout #upperbodydaytwo #chest #back #homegym #chinatownny #gymlife #gymrat #gymaddict #gymjunkie #Liftingismypassion #Hungry #girlswholift #girlswhohavemuscle #fitfam #fitspo #getfit #determination #fitnesslifestyle #fitnessaddict #girlslifttoo #nodaysoff #girlsdolift #liftingdoesntmakegirlsmanly #liftingdoesntmakegirlsbulky.

#sundayfunday , What's up FitFam 💪 👊? This is a Post-Workout Upper Body Day Two, with Shoulders and a little Biceps, Home Gym Day! I am currently back Downstate at home, for a little bit. Anyway, Upper Body Day Two is focused more so on Back. - RIGHT IS PART 1 OF THE VIDEO! - SWIPE LEFT 👈 FOR PARTS 2-4 OF THE VIDEO! - I did the following: Reverse Flyes T-bar Rows Unilateral Ez-Curl Reverse Flyes Ez-Curl Upright rows Ez-Curl Military's Ez-Curl Front Raises Dumbell Laterals (Resistance Band Pulls in between many sets) T-bar Rows Ez-Curl Wide Rows Ez-Curl Reverse Flyes Dumbell Reverse Flyes Tied Dumbell T-bar Rows - I then incorporated Chest with the following: Unilateral Dumbell Wide Floor Presses with the 25's and 20's Unilateral Flyes Pullovers Floor Presses with 15's Ez-Curl Wide Floor Presses - I ended with the many sets of Back, Shoulders, and Biceps: Ez-Curl Shoulder Presses Dumbell One Arm Rows Dumbell Deads Sumo Deads Ez-Curl Bent Rows Ez-Curl Reverse Rows Ez-Curl Pendlay Rows Dumbell Front Raises and Laterals Ez-Curl 21's (Standing Partial Reps, Full Reps with Stool Seated half Reps) Stool Seated Zottoman Curls Stool Seated Hammer Curls A few more sets of Deads and Rows Shrugs Forearm work - What did you guys hit today? Keep killing it out there FitFam 💪 #killeverything 🏋️ - #sundayfunday #postworkout #upperbodydaytwo #chest #back #homegym #chinatownny #gymlife #gymrat #gymaddict #gymjunkie #Liftingismypassion #Hungry #girlswholift #girlswhohavemuscle #fitfam #fitspo #getfit #determination #fitnesslifestyle #fitnessaddict #girlslifttoo #nodaysoff #girlsdolift #liftingdoesntmakegirlsmanly #liftingdoesntmakegirlsbulky ...

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