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pellofitness

HOW TO HANDLE HOLIDAY TRIGGERS repost by @marcinevin - Next week is Thanksgiving here in the States, which means the holidays are officially upon us. While it’s the time of year that is meant to be filled with good cheer, for many, it can also be a significant source of stress. - If simply the thought of spending time with family and being exposed to an abundance of food leaves you feeling instantly overwhelmed, here are some tips for how to handle those holiday triggers. - For those of us who are susceptible to the stress, it’s that much more important to prioritize our own self care. Create a list of all the things you can do to make yourself feel good, and make sure to include at least one of those into your day. Also try to spend some time by yourself when you can. Going for a brisk walk outdoors to decompress can put you in a better mood almost instantly. - If you’re feeling anxious about being able to control yourself around the food, do your best to eat healthy meals as often as possible. Load up on the protein and veggies and drink lots of water so you will feel less tempted to indulge in the treats. - And if you’re already anticipating the food pushers who will be trying to shove another piece of pie into your mouth, rehearse what you are going to say to them ahead of time. Also have a plan for where you’re going. If you know you love a certain dish that someone is preparing and don’t want to pass it up, allow yourself to have it but don’t go overboard on other things the rest of the day. Stay mindful while you’re eating, stopping before you’re full or when the food stops being as enjoyable. - Getting sufficient sleep will help prevent overeating, so try to get in at least 7 hours a night. Doing so will also keep your mood stable, so you’re able to stay cool and collected even if you feel triggered. ••CONTINUED IN COMMENTS ••

9

chanaro613

#spin class number 2 at #cyclebarchesterfield I improved my "power" considerably as compared to my first class! And my class rank...last time, I was second to last. This time, I was 12/27! I'm not a fan of cardio (#cardiosucks), but I really like the atmosphere of this place. The staff have all been really nice and supportive and helpful, unlike my previous experience at my regular gym, where the instructor took one disapproving look at me and told me " you can't ride in that thing" (referring to my skirt). Never mind that I have ridden *actual* bikes as well as stationary bikes in a skirt for years! Anyway, that was 6 years ago, and I was so embarrassed and traumatized (it's hard enough to have to interact with strangers in a stressful and unfamiliar environment without them having bad attitudes to make it worse!) that it has taken me six years to build up the courage to try again. But these people made it as un-terrifying as possible! 😂 #fitness #fitover50 #jewswholift #jewsthatlift #nursesthatlift #willdocardioforcarbs #mentalhealth #anxiety #anxietysucks

0

a.luna4

Is it time to sleep yet 😴😴😴

1

brenda.ann_53kg

I tried something new today: #BlowfishFace (thanks @carlyalexandra). I see people do this all the time and always thought it was weird... whatever it takes to keep my core tight. Here’s my last set of block doubles with 50kg; a weight I’ve never attempted off of blocks before. . . . @palmettoweightlifting #palmettoweightlifting #usaw #mastersathlete #mastersweightlifting #NursesThatLift #womenthatlift

0

tonyajok

When I first started lifting weights, everything was a mental struggle. There have been more times than I can count on my hands that I have quit before completing all my reps not because I was physically incapable, but mentally told myself I couldnt. We all have our struggles when it comes to exercise. We tell ourselves we cant, dont have time, dont know how, cant without a partner for accountability. #beentheredonethat I have been working through all these self doubts. I have NEVER been able to do barbell overhead squats. This exercise is my weakness, and my goal to conquer! You can see in the video, I am talking to myself, I even nod my head, trying to give myself positive reinforcement that “You can do it!” 😂 ... and I did! Then came the second rep, Self doubt kicked in, focus was lost, #thestruggleisreal I will keep working on this, giving up is not an option 💪🏻🙌 Doing Ashley Horner’s Pipehitter trainer, Week 3 #goaldigger #ashleyhornertransformyou @ashley.horner #momswholift #selflove #positivereinforcement #nursesthatlift #squats #challengeyourself #mystruggleismystrength💪 @transformyouchallenge #pipehitter

3

a.luna4

Front skwat on these h03z ⭕️

5

love_sweat_nursing

1

brenda.ann_53kg

Just keep pulling! Post zombie shift snatch pulls with 45kg this afternoon. . . . #palmettoweightlifting #mastersweightlifting #mastersathlete #SnatchStuff #NursesThatLift

0

mightyjoe805

Another one down for the books. Spartan super Laughlin,Nevada was no joke the sand and wind made this venue tuff. Missed our bro the race was not the same without @le_homme_libre_sauvage #spartan #spartansuper2018 #spartanwarriors #spartantrifecta2018 #running #climbing #liftingthings #obstacles #fitnurse #nurseswithtattoos #nursesthatlift #savages #spartansprint2018 next

4

jon3163

Next summer I will be competing at Bolton strongman festival on July 7th. Big day all round really looking forward to this one!! #nursesthatlift #walkwiththestrong #smb #alwaysaway #bethebestyou #liftanddestroy #bigtrainingstartsrighthere

9

mightynursemichelle

Debated a lot on posting this, because I didn’t want to be “that person”, but the truth is that I work really hard and I’m damn proud of myself, so here it is.. a jerk PR after almost about a year. I was stuck at 165lbs (that I only ever hit once). If you know me, my jerk is one lift that I struggle with a lot. But after some work on technique, a very minor mental breakdown and a pep talk, I hit 77kg/169.4lbs. It’s not perfect, it needs some work and some cleaning up, but every day is progress 🖤 Vid credits to @lmaeg25 (who also hit some amazing PRs as well) #weightlifting #nursesthatlift #girlsthatlift #dsp #fueledbybenandjerrys #2poodperformance #dsparmy #powerpony

8

britt.a.smithh

When there’s an apocalypse on the horizon, but weightlifting is life. 😂 . . The terrible air quality from the California Camp Fires didn’t stop us from showing up for heavy Friday!! . . I may not be the best weightlifter, but I do know how to make the best of bad situations... cue dance parties, N95 masks and rocking Coach’s goggles from his desk collection of trinkets FTW! 🤓 . . . . #HeadDownEyesForward #TrustTheProcess . . #UnitedLifters @unitedlifters #Sacramento #EarnedNotGiven #NursesThatLift #LikeAGirl #instagood #fitness #fit #fitfam #fitspo #girlswholift #fitgirls #trainhard #progress #girlswithmuscles #weightlifter #weightlifting #strong #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether #916

2

schedule2crossfit

Nurse @jacells1011 and Coach @alc7891 want to remind you to get your 🍑 in the gym tomorrow morning for coach Bryan’s Saturday morning WOD!! It’s sure to be a barn burner, as always! #weekendwod #crossfit #nursesthatlift #nursefit #coachfit #womenwholift #ehstrength #s2cf #schedule2crossfit #fitfam

13

karlalamode123

Thursday night self talk ! Let’s do this ! #lifttoeat #latinaswholift #nursesthatlift

0

cbarber1

0

rgfitness110425

2

britt.a.smithh

The winds are bringing a hazy gloom over Sacramento from the #CampFire that’s not too far away. . . It’s been a weird couple of days, but I managed a PR No Hook, No Feet Snatch and took a jab at a over body weight NHNF Snatch sooooo I may not be able to breathe and our house smells of smoke, but I’ve got something coming out of all of this. . . Thinking of our friends and coworkers near and far who have been affected by this sadness and devastation. . . . . #HeadDownEyesForward #TrustTheProcess . . #UnitedLifters @unitedlifters #Sacramento #EarnedNotGiven #NursesThatLift #LikeAGirl #instagood #fitness #fit #fitfam #fitspo #girlswholift #fitgirls #trainhard #progress #girlswithmuscles #weightlifter #weightlifting #strong #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether

4

mrspriss1922

✨I can write a book about the many EXCUSES I have about gaining Weight over the past 2 years from getting married( “so called happy weight”)➡️College (Masters) ➡️moving to another city ➡️eating on go ➡️no time➡️busy➡️always on go ........ but at the end of the day all those are JUST EXCUSES!!! ✨There should be no excuses to living and breathing a healthier lifestyle!!...even though i know all these things because im a registered nurse I still gave myself excuses!!!! Until my trainer @iamstephenkite drove me into being greater!!! Not only do I feel better, I look better, n My mind feels clearer!! ✨Anyways this is just the beginning of my journey of health, wellness, n fitness ( this is NOT a weight-loss journey)!! “Health is Wealth” .......................................... #nursesthatlift #nurseswhoworkout #fitnessmotivation #fitness #gladiatorfitnessatlanta

44

pellofitness

Since working with women primarily over the years I have really picked up on a lot of the pain points that women go through on a day to day basis in regards to their weight and health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The biggest one is self confidence... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You get up each and every day with the thought that you wish you felt better in your skin... As you open up your closet, you keep in mind how these clothes will look on your body. Will my back fat show through, will my muffin top be noticable, will people judge me? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then, your significant other gets up and you become uncomfortable because you are only in your underwear... You know you should not feel this way, but it is just there. Going out on dates is great, but you WISH you could feel more attractive in your outfits. Of course you don't need to have the body you had when you were 20, but this is something that sits on your shoulders day in and day out... This weight... Oh, and you like to keep the lights off during sex, too. You know deep down that this lack of confidence is affecting your intimacy which in turn is affecting your relationship. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you go on vacations, you avoid wearing bathing suits. Maybe you even pick non beach vacations because the thought of being on the beach scares the crap out of you. No way in hell you are going out there until you lose enough weight, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At work you are worried that people will judge you. You assume that people are thinking about that instead of paying attention to how awesome you are at your job. Your worries even affect your ability to sell to people because it is just one more thing you are nervous about. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How much headspace does this take? How much of your life and your day goes into this kind of thought?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, can you imagine a life where you did not have to worry about this anymore? How amazing would it be to have the weight of the world off of your shoulders? Wow... Amazing how good that could feel. More energy, happiness, living in the moment, etc. All things that we want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is going to take work, but you can do it. You CAN make it happen, but it will take TWO different goals. ⠀⠀⠀••CONTINUED IN COMMENTS

4

jon3163

So as the dark nights draw in, finally hit my log pb and been chasing the 90kg goal all year! It has been a definite nemesis of mine all year but kept at it!! Next up 100kg! #nursesthatlift #strongmantraining #walkwiththestrong #nursepractitioner #nurselife #darkwintertraining #strongnotskinny #pressingdreams #bigbuffbastards

9

tressababerfit

I’m down 7lbs. Haven’t seen 120 since July. @bodiesbybronson says no more weighing...which is totally true. I’m trying to get my body fat % down, not necessarily my weight. Won’t do my #bodyfat again until January. But I’m still happy that the scale did move finally. I’ve been stuck at a plateau for a good month. A girl needs scale and non-scale victories!! . . . . . . . . . . . . . . . . . . . . . #livefit #fitmom #momsthatlift #momof3 #fitnurse #PACU #nursesthatlift #RN #BSN #homegym #gymlife #fitness #basementgym #basementworkout #arkansasfitness #tennesseefitness #strongandfit #liftheavy #fitlife

1

britt.a.smithh

Nick took over our home garage gym and turned it into a smorgasbord of guitar parts... with many nights spent wiring, rewiring (ask him about that part 😂🤓), soldering, then soldering some more, he’s done and it’s pretty awesome -especially after seeing everything torn apart and somehow come back together so nicely!! Check out his latest post 🙌🏼 . . I may not have been able to try out my new barbell during @ndimarco123’s mad-scientist-workshop-explosion that was our garage, BUT I did get to try out one of THE coolest and OLDEST electric instruments: a Theremin thanks to the awesome folks @stonevmb! . . I did not do this instrument justice 🤦🏻‍♀️😂😂 I basically just summoned a bunch of whales... but this odd guy is up there as one of my most favorite instruments. . . . . #Theremin #CityLiving #Local #MusicShop #Guitar #Vintage #Guitar #916 #Sacramento #California #grateful #Weightlifting #Weightlifter #girlswholift #likeagirl #strong #nurse #nursesthatlift #girlswholift #garagegym #home

3

_rae_anna_

Gettin' thicker than a snicker because no one needs abs in Winter

9

britt.a.smithh

First time lifting for @occam_athletics today and it was fun!! . . My two goals were: 1) To make it worth while for my Coach @wizardofoccam to wake up on a Sunday morning to Coach me 🤓 and 2) to knock off some competition rust to close out the year. . . Went 4/6, and took a stab at an all time snatch PR and a competition C&J PR. So despite not having big expectations today, I actually got to play with fun numbers again. . . I think the coolest part was/is the support of my Occam teammates. Over the past two-ish months I have never felt more supported, inspired and excited to train alongside my team. I get to be myself: weird, awkward, intense with a mix of goofy all while chasing girls who are WAY better than me -yet, despite chasing their own goals, they’re equally supportive of mine. IT’S SO COOL and an honest reminder of why I do this sport! . . Happy Sunday!! . . #HeadDownEyesForward #TrustTheProcess . . #UnitedLifters @unitedlifters #Sacramento #EarnedNotGiven #NursesThatLift #LikeAGirl #instagood #fitness #fit #fitfam #fitspo #girlswholift #fitgirls #trainhard #progress #girlswithmuscles #weightlifter #weightlifting #strong #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether #916 @pwa_weightlifting

17

karlalamode123

My wish for all is to recognize and understand that we are all insane. We are all fighting different demons, and we are all insane in different ways. Let’s embrace our craziness, take the time to analyze your self and the people around you. Empathy can truly change the way you view the world !! #nursesthatlift #latinasthatlift #saturdayinjeans

1

mightynursemichelle

14

jon3163

Went to THE best place on this earth today!!! Cheese cheese and oh the best cheese! We sampled and sampled picked and now too full to eat the cheese we bought!! #cheese #walkwiththestrong #strongmantraining #nurselife #nursepractitioner #nursesthatlift

8

nurse.jeryl

These are definitely the most comfortable scrubs out there. Check it out for yourself. 10% off with promo code: BMAA1469 The only scubs I ever wear anymore! #benefitmedical #benefitscrubs #benefitmedicalambassador #fitnurse #nursesthatlift

8

chanaro613

The darned #Fitbit paused itself somewhere in the middle of my #boxingworkout, so it's only counting 45 minutes, but this was a hour of #boxing! And in a different location than where I usually go... anyone who is familiar with my #anxiety knows what a HUGE deal that is! #kickanxietysbutt My trainer is away, so he'll be pleased to know that I behaved myself while he was away :-) Well...so far, at least! No promises... #fitness #fitover50 #willdocardioforcarbs #cardiosucks (except boxing!) #idratherbelifting #nursesthatlift #jewswholift #jewsthatlift

1

ashleyfozio

😂😂 It is completely satisfying

9

tressababerfit

So Wednesday I officially signed up @bodiesbybronson to be my coach for @nashvillefitshow all women bikini competition. I’m at a plateau at 121lbs and 25inch waist and 28% body fat. Ready to see what can be done with middle aged woman that had 3 babies. Thanks @bullock_partyof5 for actually giving me the idea and thinking I could do one!! @iam_rachellauren has been a huge inspiration to me too. And to my family who rolls their eyes at me....well I wanted my nurse practitioner but thanks to the move that fell through, so this is my next goal before I’m 40. And yes my husband approves, and yes, if I can get my body it shape, you bet I’ll be showing it off!! So expect bikini pix in the future. #25weeksout . . . . . . #bikinicompetition #bikinicompetitionprep #bikinicompetitor #bikinilife #bikiniathlete #bikinifitness #leanmuscles #leanbody #heavyweights #cardio #gymlife . . . . #livefit #fitmom #momsthatlift #momof3 #fitnurse #PACU #nursesthatlift #RN #BSN #homegym #gymlife #fitness #basementgym #basementworkout #arkansasfitness #tennesseefitness #strongandfit #liftheavy #fitlife

9

ashleyfozio

I am looking for 3-5 AMBITIOUS women, especially nurses or future nurses, who want to join my online total wellness team & get PAID to live a healthy lifestyle while inspiring others to do the same. 🙌 . —— You CAN have a crazy shift work schedule & influence other nurses too! You DO NOT need the “perfect” body or thousands followers... full fitness, nutrition, AND social media training is provided! All YOU need is a passion for total body wellness & a drive to want to help others (whether it’s nursing or wellness related). Travel perks included.🌴Have you wanted to be inspiration? Help others, but didn’t know where to start? . —— Then leave your email below WITHOUT the “.com”, DM here, or e-mail me at ashley.fozio90@gmail.com☺️

2

tressababerfit

0

britt.a.smithh

Coach @wizardofoccam: **Programs 10 singles as fast as possible at 80%** . . @theacamp5: **Finds out @olympicninjen did it in record time, proceeds to go to town and set a new gym record** . . Me: *after working 10+ hours in the ER* Oh, what’s the time to beat? CHALLENGE ACCEPTED 🙋🏻‍♀️🙋🏻‍♀️ . . *finishes 9.5 snatches, a few misses and dies* 😂 . . Coach: “Were you looking forward to this or...?” . . Me: After a crazy shift in the ER, yes, yes I was. 🤓🤢 . . I’m ready for bed now... 😬 . . #HeadDownEyesForward #TrustTheProcess . . #UnitedLifters @unitedlifters #Sacramento #EarnedNotGiven #NursesThatLift #LikeAGirl #instagood #fitness #fit #fitfam #fitspo #girlswholift #fitgirls #trainhard #progress #girlswithmuscles #weightlifter #weightlifting #strong #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether @occam_athletics @caffeineandkilos

12

stephy_anne1

Hell nah...I want that crew love😄😍 Send me some lovin😂💓❣💋 Happy Thursday beautiful 😘😘🤩 @revolutions_st_marys #trainhard #crazy #fitmum #hyperfit #shelifts #nursesthatlift #beunique #beyourself #bedaring #bekindalways #staypossitive #stayingstrong #trainhardplayhard #bodypositive #body

2

amandaathurm

I get asked by my non medical friends all the time “how do you do what you do?” And my answer is always the same “well, I couldn’t and wouldn’t want to do anything else!” 🤷🏼‍♀️ When I started in the ICU I knew this is was where I had always wanted to be. The fast paced, high intensity environment was where I thrived and felt rewarded by the care I was providing. Now that I am finally feeling confident working in the ICU on my own, I am so blessed to be able to use my knowledge and skills to help those most in need 💙 • • • Caring for the sickest, most critical patients in the hospital is no easy job. Some days I even ask myself “how do I do what I do?” Especially when my patients are tanking and nothing I’m doing seems to be working. But what keeps me going is knowing that no matter the outcome, I HAVE helped my patients and their families in some way, however big or small that way may be. When we graduate nursing or medical school they don’t give you a crystal ball and you can’t always predict or plan the outcome. This is difficult to accept, but accepting the fact that you have helped make a difference in your patients lives, no matter the outcome is how you learn to appreciate and celebrate the small victories. So next time, you’re feeling like you can’t do anything right for your patients, remember to celebrate the small victories bc those are what your patients are most grateful for! • • • Thanks @benefit_medical for always keeping me looking and feeling my best at work! Check out these amazing scrubs and use my promo code for 12% off! PROMO CODE: AMANDAT12💪🏻💉 • • • #benefitmedical #scrubs #scrublife #RN #ICU #criticalcare #nurse #intensivecare #smallvictories #findyourpassion #doctor #nursing #nurselife #healthcare #litwithbenefit #fitness #fitnurses #nursesthatlift #BSN #respiratorytherapist #CNA #PT #OT #dentalhygienist #radiology #littman #resident

28

_rae_anna_

And on this day she benched 35lb dumbells for the first time and made herself very proud 💪🏻❤✊🏻

3

kvb311

There’s no right or wrong way to workout. Some people like lifting, some enjoy hours of cardio and some can only tolerate low impact walking due to pre existing conditions. Then there’s people like me who love to lift heavy ass weights and do cardio only to not get fat (me 😂 love hate relationship for sure). Just get out and move!! Get your heart rate up, break a sweat, and burn some calories!! Your mind, body and heart will thank you. Buuuut don’t expect to get jacked and shredded only doing cardio. Weights and cardio are the perfect mixture. Change up your reps, sets and modalities (barbell/ dumbbell/ cabled/ bands), manipulate your tempo and feel the muscle you want to work. Results can be achieved in more than one way!! The key is to challenge yourself!! Don’t stop when you’re tired, stop when you’re FINISHED!! Get to know your body and adjust accordingly. 💯💯💯 Fueled by @gladiatorgearusa and @maxmuscleorangecounty #GirlsWhoLift #NPCFigure #OffSeason #Grow #NursesThatLift #Arms #Curls #maxmuscleoc #pranapro #pranaprogirl #gladiatorgear#EatCleanTrainDirty

8

pellofitness

GREAT BOOTY SHAPER YOU CAN DO ANYWHERE by @pellofitness - This exercise is a great addition to your glute shaping routine. If you are already doing hip thrusts, lunges, squats, deadlifts, etc then these would be a great finisher. The best thing about it is that you can do it anywhere and it is also pretty intense! Additionally, this works the core:) - Keys to success: 1. Keep the bottom knee planted in to the floor. 2. Open the knees up like a clam shell. 3. Keep your spine in alignment. 4. Do as many reps as you can with good quality before switching to the other side. - Tag a friend below if they are trying to figure out how to shape their booty or get in shape! - #pellofitness #carmeltotalfitness #booty #bootyworkout #inhometraining #inhomeworkout #strongissexy #girlsthatlift #legworkout #exercisetip #floorexercise #bootyburn #lookgoodnaked #strongwomen #bootyexercise #exerciseforwomen #bootygoals #tonedlegs #mombod #hourglassfigure #gymfun #womenwholift #icoachwomen #onlinecoach #nursesthatlift #squats #whole30 #curves #tinywaist #legday

4

tressababerfit

0

figuremom88

Never stop being you! Who you are is awesome! There is literally no one like, and you should be proud of that. Never ever stop fighting to be a light. You may not see a difference you make, but if you keep at it you'll make a difference. #fitmom #fitgirl #figurefit #figurecompetitor #npc #npcfigure #flexin #workout #fitnessnerd #wonderwoman #moms #fitmomsofig #igfitmoms #fitmusclemom #teamsandie #momsthatlift #healthychew #fitfam #arkansasbodybuilding #fitness #neverfalterclothing #gymflow #ohthisishowinormallystand #beyou #perfection #nursesthatlift

6

chars_smith

🦋Great start to the @butterflyeffectcompetition with my partner in crime @ravenratana and the third wheel @aidanjchase judging 🦋I love what this comp stands for, raising awareness against negative body issues and eating disorders. 🦋As a Mum with a daughter I hope that negative body issues never arise and as a nurse I have seen the effects eating disorders have on patients and families first hand. 🦋Great decision for this comp to go online so we can still join in around our busy Mum lives👌🏻 #butterflyfoundation #butterflyeffectcompetition #unboundathletic #synchroaf #crossfit #crossfitmums #firsttoestobar #goals #mumlife #nurse #nursesthatlift

1

_mighty_mint_

Instead of competing with others, choose to compete with yourself... . By this, I mean making a mental decision in choosing to compete against your own weakness. Could be procrastination... emotional negativity... bad eating habits... unhealthy coping skills or the daily comparison of your life to others. We all struggle. . I really do believe that if you change your mindset, and focus on these motivating factors, you’ll be a happier human... Accomplished, positive, energetic, stronger and confident! . #confidenceissexy #motivate #strongwoman #positivevibes #doyoueven #flex #girlswholift #girlswithmuscle #biceps #plantbasedmuscle #competeeveryday #gymrat #healthylifestyle #foodismedicine #takecareofyourself #nursesthatlift #strongissexy #believeinyourself #fitnessmotivation #gogetit #challenge #emotionalintelligence #plantbaseddiet #confidence #upperbodyworkout

9

72smcc

5

inked.fit.nurse

Made this cake at 6:30 am today because insomnia. Recipe: 5 eggs 1 cup flour 1/2 cup brown sugar 4 scoops PB powder 3 scoops whey isolate Cinnamon 1 tsp Ginger powder 1 tsp Ginger ale 1/2 cup Roseè champagne 1/2 cup Raspberry for garnish Your choice of jelly 1 1/2 tbsp Beat the eggs until frothy add sugar cinnamon and ginger and continue to beat add pb and mix simultaneously (it will lump up and make your day difficult) Add protein while continuing to whisk ;at this point it should be a thick batter and mixing is a little difficult, start adding the ginger ale and champagne. Add flour, mix well add baking powder 1 tsp Pour half the batterinto baking pan (I dust mine with flour to act as a non stick. Add instant coffee to other half, drizzle jelly on top of the first half that's in the pan, add second layer bake at 350 for 45 min make sure the pan Is not close to the top or bottom of the oven. Garnish with fruit and enjoy the sweet gainzzzzz. #bake #cake #healthyfood #healthylifestyle #nursesthatlift #nurse #chefnurse #food #foodie #sweettooth #cleaneating #goodmorning

7

brenda.ann_53kg

I still can’t put anything overhead without my shoulders feeling like they’re going to explode, but I can work on pulls! Post zombie shift panda pulls with 50kg! . . . @palmettoweightlifting #palmettoweightlifting #NursesThatLift #mastersathlete #mastersweightlifting

1

britt.a.smithh

We’re moving the needle in the right direction... 😊 . . Last night was mental and frustrating, but also exciting... the strength is coming back and the numbers are getting heavier, but more importantly, I’m not falling a part and leaving the gym defeated if I miss heavier weights. I had to fight for my heavy C&Js after missing the jerk... so I threw on some more weight and tried again, proving (yet again 😑) what Coach, shoot, EVERYONE tells me: it’s not a strength thing, it’s between my ears. In other words: GET OVER IT and just lift 😂🧠 . . #HeadDownEyesForward #TrustTheProcess . . #UnitedLifters @unitedlifters #Sacramento #EarnedNotGiven #NursesThatLift #LikeAGirl #instagood #fitness #fit #fitfam #fitspo #girlswholift #fitgirls #trainhard #progress #girlswithmuscles #weightlifter #weightlifting #strong #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether @occam_athletics @pwa_weightlifting @vullsport

4

cbarber1

I’ve been missing my gym buddy! But we crushed it today 💪🏽🙌🏽👊🏽 #nursesthatlift #healthyactivenatives #gymbesties #gymlife

1

rgfitness110425

So proud of @ronasg11425!!! She achieved this with all hardwork and determination. She didn’t take the elevator to the second floor, she took the stairs! So many people wants it but not willing to work for it!!! Appreciate my good brother @jayroyalofficial for getting wifey right!!! 1 of 6 down!!! This is just the beginning!!! Make sure you stay tune for all of her accomplishments!!! Proud hubby here!!! 💪🏼💪🏼💪🏼💪🏼💪🏼 #brandambassador #brandrep #nursesthatlift #nurseswholifts #noexcuses #getitdone #nursesthatlifts #fitnurse #rghomegym #yourhealthisyourwealth #powercouple #couplesthatlift #rgfitness #leadbyexample #inspireothers #startNOWnotLater #MotivateEachOther #BetterYOUrself #DoitForYou #BeAnInspiration #BeAMotivater #dadbodbegone #mombodbegone #couplesthatlift #BeAProductOfYOURHarwork #FiTx

6

chanaro613

Veggies ✔ Protein ✔ Exercise ✔ Another Friday in the bag. This is the end of an incredibly hard week, here's hoping next week goes better for all of us. 12 Jews murdered in Pittsburgh. Another murdered in New York. More killed around the world. Just for being Jewish like me. The Pittsburgh murders happened *one mile* away from my children (daughter and daughter in law). But even though my kids were safe, it's still our family. Here, New York, Europe, Israel...every murder hurts like hell. This week brought crippling panic attacks. Physical pain from muscle spasms and arthritis. Feeling weak, both mentally and physically. Workweek from hell...my patient load is too heavy for one human being to handle. Even my "easy" patients were hard this week! But I'm still here. Still putting one foot in front of the other. I'm limping, but I'm not stopping. I'm slower this week, but I'm still moving forward. They can kill us physically, but they can never kill our spirit. #AmYisraelChai #fitness #fitnessnutrition #jewswholift #jewsthatlift #nursesthatlift #fitover50 #depression #mentalhealth #anxiety #progress #slowprogressisstillprogress #dontquit #liftalltheweights #gymrat #dontgiveup #womenwholift #prayforpeace #prayforpittsburgh

3

jaxx.elizabethh

People will throw stones at you. Don’t throw them back. Collect them all and build an empire.

6

fitnursep

been slacking on my fitness game 🤦🏾‍♀️. but it be like that sometimes 🤷🏾‍♀️. finally getting back to it and i have to thank @orangetheory for giving me that extra ounce of motivation & accountability. i can’t wait to feel like myself again 😈 • focused on light weights and increased reps to warm myself up. i did 100 reps of each exercise. 💯 • #beeninthebooks #GSUowesmemybodyback #triedtocountmyabs #hadtosquint #sacrifice #npstudentlife #illbebackinnotime #fitnurse #nursesthatlift #nurselife • 🎵@iamcardib money 💰i do not own the rights to this music

10

tressababerfit

Quick shoulder workout before heading to ballgames. #cheermom . . . . . . . . . . . . . . . . . #livefit #fitmom #momsthatlift #momof3 #fitnurse #PACU #nursesthatlift #RN #BSN #homegym #basementgym #basementworkout #arkansasfitness #tennesseefitness

4

brian.hixson7

As I sit awaiting my next set of squats, it hits me how much this 15 min means. Squatting has long been one of my favorite exercises. For this 15 min nothing else is going on in the world, no life stresses, it's just me and the bar. #legday #mytherapy #squats #growbabygrow #nursesthatlift #rn #biggerstrongerfaster #

0

babymurse_86

23

pellofitness

4 STEPS TO A TINY WAIST by @pellofitness - 1. Lift some damn weight in the gym. - 2. Focus on shaping your glutes, legs, and shoulders. - 3. Track your calories at 9-11 calories/per pound of BW. - 4. Eat 3-4 palms of protein each day. - Look, losing fat is really the only way to get a tiny waist. However, if you lift weights, you can create the illusion of a smaller waist much quicker. Who cares about the size of your waist if it looks skinny? - The problem with relying on dieting alone, is that you WILL lose muscle. Sadly, this will be all in the areas that you do not want to lose. You will lose muscle in your butt, legs, shoulders, etc.. These areas are the key to creating the illusion of a smaller waist and getting that hourglass figure! - Tag someone below if you think they would benefit from this post! - #pellofitness #carmeltotalfitness #bodygoals #weightlifting #strongwomen #girlstrong #strongissexy #girlsthatlift #tonedmuscle #caloriedeficit #myfitnesspal #highprotein #lookgoodnaked #barbellsandbabes #sustainabledieting #flexibledieting #macros #inhometraining #mombod #empowered #gymfun #womenwholift #icoachwomen #onlinecoach #nursesthatlift #squats #iifym #hourglassfigure #tinywaist #legday

5

rgfitness110425

Wifey @ronasg11425 putting in that work!!! 1 month into her training!! Progress has been crazy. She’s determined and motivated!! Thanks to @jayroyalofficial and his FitX team @islandgym_fitness!!! 💪🏼💪🏼💪🏼 That’s my wife!!!! As much as i am motivating you!!! You are motivating me and inspiring me to stay focus because of how bad you want this and how determined and disciplined you are!! Best way of succeeding is succeeding together! Teamwork makes the dreamwork!!! We are a powerful team Together!! #brandambassador #brandrep #nursesthatlift #nurseswholifts #noexcuses #getitdone #nursesthatlifts #fitnurse #rghomegym #yourhealthisyourwealth #powercouple #couplesthatlift #rgfitness #leadbyexample #inspireothers #startNOWnotLater #MotivateEachOther #BetterYOUrself #DoitForYou #BeAnInspiration #BeAMotivater #dadbodbegone #mombodbegone #couplesthatlift #BeAProductOfYourHardwork #enjoytheprocess

0

jaxx.elizabethh

Lately I’ve been putting off training my arms to focus more on my lower body. But after seeing this picture from last year, it’s time to step it up again💪🏼

4

fitaudri_308

Today I hit a 30lb PR on my back squat! My previous two rep max was 175lbs I was hoping to get close to 200... well kids I managed to get 205! #squatober #smallstepseveryday #junkheadbands #1stphorm #progressnotperfection #1stphormathletesearch #crossfit #girlswholift #nursesthatlift Shoutout to @bigdonkeyapparel for making my favorite leggings to squat in!

2

tressababerfit

If this offends you don’t read it, don’t follow....this is for me. I’m my own coach and my own cheerleader, trying figure things out. Anyone can contest I’ve been tiny my whole life. This picture is me at 98lbs, no big diet change, just me at age 33. Most Ive ever weighed pregnant was 135. That is me, my normal. I’m small boned, short-ish, small musculature. Almost as soon as I quit breastfeeding and especially around age 35 my hormones went crazy. I have whiskers, belly fat, acne, hair loss, and consistent weight gain. I have had to really watch my diet. My point is though....my calories, my macros are not ever going to be the same as some one bigger bones, taller height, bigger body frame. I have built quite a bit of muscle since this picture, but I’m still far from “strong” or as “muscular” as most fitness chicks. I eat plenty, I eat appropriately, but I’m not gonna eat more calories because everyone else is. (I actually think I eat a lot.) Right now I’m at 1500-1700 calories. (150 carbs, 131 protein, 42g fat) More carbs on leg day. . . . . . . . #smallframe #smallbones #macros #macrocounting #bodyshaming #livefit #fitmom #momsthatlift #momof3 #fitnurse #PACU #nursesthatlift #RN #BSN #homegym #basementgym #basementworkout #arkansasfitness #tennesseefitness

2

tressababerfit

Well I didn’t win my diet bet....lost 3 lbs in 4 weeks, but lost a full inch in my waist, and hit several PR weight lifting. I’m down 6 total. So win some lose some, but it’s not going to stop me. Gonna keep going. @jamieeasonmiddleton SW: 9-23-18 127 lbs, waist 26 CW: 10-28-18 121 lbs, waist 25 GW: Jan 1, 110 lbs, waist 24 . #27weeksout . . . . . . . . . . . . . . . . . . . #livefit #fitmom #momsthatlift #momof3 #fitnurse #PACU #nursesthatlift #RN #BSN #homegym #basementgym #basementworkout #arkansasfitness #tennesseefitness

0