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Oh my god, you guys. @fairlife protein shakes are SO FUCKING GOOD. Try them!!!!! I’m not getting paid to say this!
Oh my god, you guys. @fairlife protein shakes are SO FUCKING GOOD. Try them!!!!! I’m not getting paid to say this!
xSay2
First overloading session back from the deload was a success. Time to put this chest focus mesocycle to work 💪🏼
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#renaissanceperiodization #rpphysique #bodybuilding #physique #mensphysique #npc #macrocoaching #sciencebased #massing #aesthetic #fitness #fitnessmotivation #fit #lifestyle
Awesome time as always rolling with the monsters at KCBJJ! @jencase.rpstrong kicking ass at the highest level. Oh and happy birthday to @nosajitsu!!!
Awesome time as always rolling with the monsters at KCBJJ! @jencase.rpstrong kicking ass at the highest level. Oh and happy birthday to @nosajitsu!!!
I’m taking some inspiration and encouragement from friends to post this. Recently finished a cut with RP Strength. Top left was starting back in November, middle left was about half way through. Last right was ending the cut. Right picture is currently on maintenance. Process was hard but doable and I am happy with results so far! The cut went very well considering how stressful chiropractic school is. Looking forward to a nice maintenance period to put on some muscle and strength, then doing another cut in May. Maybe I will learn how to flex by then. #rpstrength #renaissanceperiodization #bodycomposition #rptransformations #thikkathanmost
I’m taking some inspiration and encouragement from friends to post this. Recently finished a cut with RP Strength. Top left was starting back in November, middle left was about half way through. Last right was ending the cut. Right picture is currently on maintenance. Process was hard but doable and I am happy with results so far! The cut went very well considering how stressful chiropractic school is. Looking forward to a nice maintenance period to put on some muscle and strength, then doing another cut in May. Maybe I will learn how to flex by then. #rpstrength  #renaissanceperiodization  #bodycomposition  #rptransformations  #thikkathanmost 
Recommendations for good reading material??
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For the past 8 weeks, I’ve dedicated all my extra time to my athletes who competed in the 2018 CPU Nationals. Now that they’re all taking a break, I can get back into my readings! Thanks to @kedrictsg, I’ve accumulated quite the collection of reading material - I don’t even know where to start. I think @rpdrmike’s “Recovering From Training” will be a nice ice breaker 🤓🤓🤓.
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#RenaissancePeriodization #goodreads #booknerd #recovery #powerlifting #outfitoftheday #healthylifestyle #selfimprovement #strengthtraining #yyc #yeg #canada
Recommendations for good reading material?? . For the past 8 weeks, I’ve dedicated all my extra time to my athletes who competed in the 2018 CPU Nationals. Now that they’re all taking a break, I can get back into my readings! Thanks to @kedrictsg, I’ve accumulated quite the collection of reading material - I don’t even know where to start. I think @rpdrmike’s “Recovering From Training” will be a nice ice breaker 🤓🤓🤓. . . . . . #RenaissancePeriodization  #goodreads  #booknerd  #recovery  #powerlifting  #outfitoftheday  #healthylifestyle  #selfimprovement  #strengthtraining  #yyc  #yeg  #canada 
This should be fun. Today marks day 1 of trying this nutrition plan. I’m hoping this helps me with meal ideas and how much and when I should eat based on my goals. #renaissanceperiodization
This should be fun. Today marks day 1 of trying this nutrition plan. I’m hoping this helps me with meal ideas and how much and when I should eat based on my goals. #renaissanceperiodization 
day 49: active rest/misc. cardio. see those two little heart rate spikes at the end? that’s where i ran two miles 😭 relatively pain free! can wait until i’m back at 100% again, ugh. .
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#cardio #abcmfitness #renaissanceperiodization #rpstrength #fitbit #rowing #elliptical #ropeclimber #jacobsladder
Som lite födelsedagspresent till mig själv köper jag lite fördjupning i hur man hanterar nutrition i syfte mot fettförbränning och muskeltillväxt till kvinnor specifikt. Det har blivit klart för mig och många andra att kvinnor i många situationer faktiskt har svårare att tappa vikt och vätska än män. Då man alltid hanterat kvinnor som ”mindre män” i hanteringen av makronutrienter/gererella kostprogram ska detta tydligen vara felaktiga riktlinjer då t.ex hormonutsöndringen givetvis är helt olika. Då @helms3dmj och @rpdrmike varit stora förebilder inom mitt eget fördjupande och inlärande det senaste året/åren är det givet att studiematerialet ska komma härifrån återigen. Spännande att se hur jag kan ändra riktlinjer i mitt eget coachande för ännu effektivare rådgivning. Kul att kunna dela fördjupandet @eliasrydstrom 👍💪439 sidor borde väl ge något 😂  #3dmusclejourney #renaissanceperiodization #ptthom
Som lite födelsedagspresent till mig själv köper jag lite fördjupning i hur man hanterar nutrition i syfte mot fettförbränning och muskeltillväxt till kvinnor specifikt. Det har blivit klart för mig och många andra att kvinnor i många situationer faktiskt har svårare att tappa vikt och vätska än män. Då man alltid hanterat kvinnor som ”mindre män” i hanteringen av makronutrienter/gererella kostprogram ska detta tydligen vara felaktiga riktlinjer då t.ex hormonutsöndringen givetvis är helt olika. Då @helms3dmj och @rpdrmike varit stora förebilder inom mitt eget fördjupande och inlärande det senaste året/åren är det givet att studiematerialet ska komma härifrån återigen. Spännande att se hur jag kan ändra riktlinjer i mitt eget coachande för ännu effektivare rådgivning. Kul att kunna dela fördjupandet @eliasrydstrom 👍💪439 sidor borde väl ge något 😂 #3dmusclejourney  #renaissanceperiodization  #ptthom 
One of my meals for the week. Ground chicken, cumin, taco seasoning, peppers, onions, cilantro. Took 10 minutes to throw together, and it’s tasty. Heading into week 3 of cut 2 strong. #rpstrength #rpstrengthdiet #renaissanceperiodization #fatloss #fitness #sober #soberandfit #crossfit #opex #weightlifting @rp_transformations @rpstrength @rpmeals
Tonight's gym walk. 
Tomorrow off and then next week is week 4 of a 5-week meso. Cut going well; I was 202.8 today after giving myself a few more calories on Thursday when I was feeling a bit too weary. 199 by next Friday would be terrific.
Tonight's gym walk. Tomorrow off and then next week is week 4 of a 5-week meso. Cut going well; I was 202.8 today after giving myself a few more calories on Thursday when I was feeling a bit too weary. 199 by next Friday would be terrific.
#SQUATDAY It can be so helpful to have someone video your lifts to check your form. Tried elevating my heels for the first time- trying to decide whether I’d like lifting shoes or not. So far I’ve resisted the intervention as my range of motion is pretty good. 5 x 55kg, 5 x 60kg (video), 5 x 65kg PR!!. And a little bench 5 x 35kg, 5 x 40kg, 3 x 45kg. (I know these aren’t heavy for most but y’know, we all start somewhere!) Finished with an EMOM 5 T2B + 5 burpees and then some handstand practice. Fun workout with the husband 💕 week 8 of a 12 week cut with @rpstrength and I am loving my light training day carbs after a deload week just gone. 3.5kg down in weight but retaining strength and muscle. Excuse me while I go eat the carbs 🤤👍🏼#renaissanceperiodization #squats #girlswholift #learnerlifter #juststartingout #rplife #cutlife #cut2
#SQUATDAY  It can be so helpful to have someone video your lifts to check your form. Tried elevating my heels for the first time- trying to decide whether I’d like lifting shoes or not. So far I’ve resisted the intervention as my range of motion is pretty good. 5 x 55kg, 5 x 60kg (video), 5 x 65kg PR!!. And a little bench 5 x 35kg, 5 x 40kg, 3 x 45kg. (I know these aren’t heavy for most but y’know, we all start somewhere!) Finished with an EMOM 5 T2B + 5 burpees and then some handstand practice. Fun workout with the husband 💕 week 8 of a 12 week cut with @rpstrength and I am loving my light training day carbs after a deload week just gone. 3.5kg down in weight but retaining strength and muscle. Excuse me while I go eat the carbs 🤤👍🏼#renaissanceperiodization  #squats  #girlswholift  #learnerlifter  #juststartingout  #rplife  #cutlife  #cut2 
Pretty good lifting day at @repmaxperformance Come to our grand opening tomorrow February 25th from 11-4pm. Food truck, games, contests, and get to know the owners and trainers 💪🏽 see you there!! Also... diggin this new shirt 🙌🏽😍 #RoadToNationals #weightlifting #halterofelia #levanta #vamos #girlswhoweightlift #domore #talkless #headdowneyesforward #snatch #cleanandjerk #usaw #athleteps #onyxstraps #FreakAthlete #TeamFA #FABattalion #RepMaxPerformance #RMP #earthfedmuscle #efm #gymgypsy #rpstrength #renaissanceperiodization #unfuckwithable #virusintl #kilosnotpounds #strongstrongsupply #unitedlifters @repmaxperformance @manolovitz @insta_jefe @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
Pretty good lifting day at @repmaxperformance Come to our grand opening tomorrow February 25th from 11-4pm. Food truck, games, contests, and get to know the owners and trainers 💪🏽 see you there!! Also... diggin this new shirt 🙌🏽😍 #RoadToNationals  #weightlifting  #halterofelia  #levanta  #vamos  #girlswhoweightlift  #domore  #talkless  #headdowneyesforward  #snatch  #cleanandjerk  #usaw  #athleteps  #onyxstraps  #FreakAthlete  #TeamFA  #FABattalion  #RepMaxPerformance  #RMP  #earthfedmuscle  #efm  #gymgypsy  #rpstrength  #renaissanceperiodization  #unfuckwithable  #virusintl  #kilosnotpounds  #strongstrongsupply  #unitedlifters  @repmaxperformance @manolovitz @insta_jefe @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
Got the food scale and Starting Strength in the mail today, shit’s about to get real. 💪🏼🏋🏻‍♀️🥗 @rpstrength template life starts Monday, I’ll be posting my progress here over the next several months. Between @irontribe 5-6x/week and sticking to the templates, I think this shit’s gonna work.
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#mealprep #irontribe #irontribefitness #irontribeclt #renaissanceperiodization #rpstrength @rp_transformations #rptransformations #crossfit #nodaysoff
Quads are cramping so bad I had to wait 5 minutes to change clothes post workout. Sick today, so I used lighter weights to reduce systemic loading. 80 reps leg press between 3 sets and 80 body weight walking lunges right after, no rest. Threw up during lunges. Calves and hams too. Mommy. I want my mommy. Happy Saturday! Oh and hi @dr.christle ... miss you!!!! 😘😘
Quads are cramping so bad I had to wait 5 minutes to change clothes post workout. Sick today, so I used lighter weights to reduce systemic loading. 80 reps leg press between 3 sets and 80 body weight walking lunges right after, no rest. Threw up during lunges. Calves and hams too. Mommy. I want my mommy. Happy Saturday! Oh and hi @dr.christle ... miss you!!!! 😘😘
When your traveling and trying to stick to RP..... you have to get creative. McDonalds-4 egg whites.  #renaissanceperiodization #protein
Day12/60

On Friday's...we FLEX! 
Hit my nutrition goals...but poorly. I had two Fit Crunch bars for lunch and a Cliff bar for dinner. Yay for busy, stressful days!! A couple of non macro/non scale related tid bits... A couple of big 'triggers' for my binge eating issues are going out to eat and being around big groups of people. And being stressed out &/or tired. The last two days I have encountered ALL of this and I haven't gone into binge mode. I've strayed from the strict diet a bit here and there, but it hasn't resulted in a full out, eat until I want to throw up, situation. In fact I think this is the longest streak Ive gone with out a serious binge! My whole view on food is changing, ive been picking food based on how it will make me feel physically and what it will do for my body instead of how it will make me feel mentally or how it will contribute to how I look. It's been an interesting adventure so far. I even find myself enjoying the process or figuring foods based on my meal macros. 
Fitness today was... Rough. 
I taught a 45 minute POWER class in the AM and followed it with c1w5d3 training. 
Sldl @105# 6x12
Front squat@85# 7x8
Lat pull down@95# 3x10
Lateral raises@10# 4x10

Everything felt HEAVY, especially the first couple of exercises. Partly because I was STARVING by then 😂

#powerlifting #powerliftingwomen #weightcut #weightloss #renaissanceperiodization #nutrition #fitness #fitfam #fitmom #liftdancerock
Day12/60 On Friday's...we FLEX! Hit my nutrition goals...but poorly. I had two Fit Crunch bars for lunch and a Cliff bar for dinner. Yay for busy, stressful days!! A couple of non macro/non scale related tid bits... A couple of big 'triggers' for my binge eating issues are going out to eat and being around big groups of people. And being stressed out &/or tired. The last two days I have encountered ALL of this and I haven't gone into binge mode. I've strayed from the strict diet a bit here and there, but it hasn't resulted in a full out, eat until I want to throw up, situation. In fact I think this is the longest streak Ive gone with out a serious binge! My whole view on food is changing, ive been picking food based on how it will make me feel physically and what it will do for my body instead of how it will make me feel mentally or how it will contribute to how I look. It's been an interesting adventure so far. I even find myself enjoying the process or figuring foods based on my meal macros. Fitness today was... Rough. I taught a 45 minute POWER class in the AM and followed it with c1w5d3 training. Sldl @105# 6x12 Front squat@85# 7x8 Lat pull down@95# 3x10 Lateral raises@10# 4x10 Everything felt HEAVY, especially the first couple of exercises. Partly because I was STARVING by then 😂 #powerlifting  #powerliftingwomen  #weightcut  #weightloss  #renaissanceperiodization  #nutrition  #fitness  #fitfam  #fitmom  #liftdancerock 
Some nice and deep 205lb doubles tonight.

Shoulder is being dumb... but this time my right shoulder.  The weight of the bar sometimes feels like it's going to pull my shoulder off from my arm?  May be something with my setup.  Or my shoulders just suck.

#weakpots #fitness #xxfitness #uspa #uspapower #womenwholift #gwpl #girlswhopowerlift #girlswholift #powerlifting #rpowerlifting #365strong #rpdiet #rpstrength #renaissanceperiodization #rpclients
Ok, so a lot of you have asked for the recipe of the stir fry or fried rice or whatever you want to call it so here it is. It is SUPER easy, healthy and can be made under 10 minutes. It can also be easily adjusted to fit your macros (for RP peeps and those macro counting)

INGREDIENTS: ❤️ Trader Joe’s Cruciferous Blend
❤️ Brown Rice (it can be any kind. I made it with ready cooked Minsley brand from Costco)
❤️ Meat (I used shredded skinless rotisserie chicken breast from Costco)
❤️ Eggs
❤️ Olive oil
❤️ Coconut aminos
❤️ Fresh ground pepper

DIRECTIONS
1️⃣ Heat up pan w/ olive oil
2️⃣ Add shredded chicken
3️⃣ Add cruciferous blend 
4️⃣ When veggies are slightly wilted (not soggy!!), add brown rice, coconut amino and stir
5️⃣ Push everything to the sides of the pan (like a wreath) and add egg(s) to the middle. Once the whites of the egg start cooking, scramble and then mix in with the rest of the ingredients in the pan.
6️⃣ Pepper to taste

Like I mentioned in my IG story, this passed the fiancé test which is a big deal since Sam hates veggies and brown rice. 🤪

Try it and let me know what you guys think!

Also thinking of either making cooking videos and/or saving recipes on a website w/ printable recipe cards. What do you think? Yay or nay? .
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#renaissanceperiodization #rpdiet #rpstrength #nutrition #macros #recipe #healthy #crossfit #fnxfit #workout #exercise #costco #traderjoes #fitness #fit
Ok, so a lot of you have asked for the recipe of the stir fry or fried rice or whatever you want to call it so here it is. It is SUPER easy, healthy and can be made under 10 minutes. It can also be easily adjusted to fit your macros (for RP peeps and those macro counting) INGREDIENTS: ❤️ Trader Joe’s Cruciferous Blend ❤️ Brown Rice (it can be any kind. I made it with ready cooked Minsley brand from Costco) ❤️ Meat (I used shredded skinless rotisserie chicken breast from Costco) ❤️ Eggs ❤️ Olive oil ❤️ Coconut aminos ❤️ Fresh ground pepper DIRECTIONS 1️⃣ Heat up pan w/ olive oil 2️⃣ Add shredded chicken 3️⃣ Add cruciferous blend 4️⃣ When veggies are slightly wilted (not soggy!!), add brown rice, coconut amino and stir 5️⃣ Push everything to the sides of the pan (like a wreath) and add egg(s) to the middle. Once the whites of the egg start cooking, scramble and then mix in with the rest of the ingredients in the pan. 6️⃣ Pepper to taste Like I mentioned in my IG story, this passed the fiancé test which is a big deal since Sam hates veggies and brown rice. 🤪 Try it and let me know what you guys think! Also thinking of either making cooking videos and/or saving recipes on a website w/ printable recipe cards. What do you think? Yay or nay? . . . . . . #renaissanceperiodization  #rpdiet  #rpstrength  #nutrition  #macros  #recipe  #healthy  #crossfit  #fnxfit  #workout  #exercise  #costco  #traderjoes  #fitness  #fit 
Well that was cool 😎 thanks for being my hype people @manolovitz @insta_jefe @jerrysan_squat_chez #RoadToNationals #weightlifting #halterofelia #levanta #vamos #girlswhoweightlift #domore #talkless #headdowneyesforward #snatch #cleanandjerk #usaw #athleteps #onyxstraps #FreakAthlete #TeamFA #FABattalion #RepMaxPerformance #RMP #earthfedmuscle #efm #gymgypsy #rpstrength #renaissanceperiodization #unfuckwithable #virusintl #kilosnotpounds #strongstrongsupply #unitedlifters @repmaxperformance @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
Well that was cool 😎 thanks for being my hype people @manolovitz @insta_jefe @jerrysan_squat_chez #RoadToNationals  #weightlifting  #halterofelia  #levanta  #vamos  #girlswhoweightlift  #domore  #talkless  #headdowneyesforward  #snatch  #cleanandjerk  #usaw  #athleteps  #onyxstraps  #FreakAthlete  #TeamFA  #FABattalion  #RepMaxPerformance  #RMP  #earthfedmuscle  #efm  #gymgypsy  #rpstrength  #renaissanceperiodization  #unfuckwithable  #virusintl  #kilosnotpounds  #strongstrongsupply  #unitedlifters  @repmaxperformance @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
No big deal folks, just A HUGE RP SALE THIS WEEKEND!!!!!! Tag your friends!!!
No big deal folks, just A HUGE RP SALE THIS WEEKEND!!!!!! Tag your friends!!!
Clean and jerk doubles; every minute on the minute, adding weight each round. Accidentally dressed like an American flag 🇺🇸 #rpstrength #renaissanceperiodization #olympiclifting #crossfit #opex @gstroot23 @rpstrength @rp_transformations @opexuppermainline
For anyone who was interested in RP, it appears to be on sale through the weekend with code "spring2018"

Just purchased my massing template though I may hold onto it for a bit.

#rpdiet #renaissanceperiodization #rpclients
For anyone who was interested in RP, it appears to be on sale through the weekend with code "spring2018" Just purchased my massing template though I may hold onto it for a bit. #rpdiet  #renaissanceperiodization  #rpclients 
Done with a big portion of my weekly prep first thing on the weekend. Made my gorgeous paella 💗 (paella is life) and veg frittatas
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Paella portion at 150 cals = 25g carbs and Frittatas @ 92 calories = 15g carbs 1.5 fats 5.5 protein a piece
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All clean,  no bull,  no chance for  cheats 😏 .
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#vegano #vegan #veganfoodshare #postworkout #gains #protein #plantbased #vegetarian #mealprep #renaissanceperiodization
#foodgasm #fitsparation #whatveganseat #paella #fitgirls  #shelifts #crossfit #eatclean  #gymshark #uaevegans #fitspo #vegansofig #abudhabivegans
#uaehealthmovement #dubaifitnessmovement #dubaihealthmovement
#mydubai #dubaivegans
Done with a big portion of my weekly prep first thing on the weekend. Made my gorgeous paella 💗 (paella is life) and veg frittatas . . Paella portion at 150 cals = 25g carbs and Frittatas @ 92 calories = 15g carbs 1.5 fats 5.5 protein a piece . . . All clean, no bull, no chance for cheats 😏 . . . . . . #vegano  #vegan  #veganfoodshare  #postworkout  #gains  #protein  #plantbased  #vegetarian  #mealprep  #renaissanceperiodization  #foodgasm  #fitsparation  #whatveganseat  #paella  #fitgirls  #shelifts  #crossfit  #eatclean  #gymshark  #uaevegans  #fitspo  #vegansofig  #abudhabivegans  #uaehealthmovement  #dubaifitnessmovement  #dubaihealthmovement  #mydubai  #dubaivegans 
The best picture I got of my minicut was during week 5 instead of 6. (Couldn't get the lighting to match up for the final photos)  Definitely trust the process now that I can see how effective it was in just 6 short weeks.

131lb to ~126lb which isn't a ton of weight, but I feel like I started with a fairly low bf% (relatively). Not once during my cut did I feel starving, and a lot of the time I was eating too much.  Gonna maintain for a good while so I don't over-mass before my meet. 
The best part was pulling a modest deadlift rep PR at the end of week 6!

#rpdiet #renaissanceperiodization #rpclients
The best picture I got of my minicut was during week 5 instead of 6. (Couldn't get the lighting to match up for the final photos) Definitely trust the process now that I can see how effective it was in just 6 short weeks. 131lb to ~126lb which isn't a ton of weight, but I feel like I started with a fairly low bf% (relatively). Not once during my cut did I feel starving, and a lot of the time I was eating too much. Gonna maintain for a good while so I don't over-mass before my meet. The best part was pulling a modest deadlift rep PR at the end of week 6! #rpdiet  #renaissanceperiodization  #rpclients 
252lbs this AM. @teamevilgsp leading me to MASS!!!!!! Oh and shoulder priority training seems to be working!
252lbs this AM. @teamevilgsp leading me to MASS!!!!!! Oh and shoulder priority training seems to be working!
💜
Meal 2 of 6 on the #renaissanceperiodization program.
20 grams protein
20 grams carbs
10 grams fat (olive oil to cook chicken)
1 cup list specific veggies 💜
#lovemymealplan
#strenghttraining
#liftlikeabro
#fuelmytraining
day 46: active rest. .
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this is me trying to keep my cardio (and spirits!) up while my knee is still being dumb and sidelining me from running. ran for like 45 seconds during my cooldown and my knee immediately flared up. ugh. good workout though, did elliptical intervals, the fish game (new high score!), the rope climber, and inclined walking. .
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#cardio #abcmfitness #renaissanceperiodization #rpstrength #fitbit #rowing #elliptical #ropeclimber #jacobsladder #fishgame
Alright family and friends, I’m once again putting myself out there by sharing my journey 🙈😅 I had started this VLOG last year to help connect with people that are in a similar situation as I am and unfortunately stopped doing the vlogs in August because I had fell off the wagon completely and felt too embarrassed to admit it to the world. Then I thought to myself, this is a common situation that most people go through, so why not continue to share? After all, thats my goal- to connect, to inspire and to motivate. So here it is…. [link in profile]

Don’t forget to hit subscribe on my YouTube channel! . . . . . . .

#renaissanceperiodization #rpstrength #rpdiet #weightloss #macross #nutrition #workout #crossfit #exercise #health #fitness #fit #weightlossjourney #weightlosstransformation #motivation #coach #vlog #youtube #fnxfit @rpstrength @rpstrongladies @fnx_fit
Alright family and friends, I’m once again putting myself out there by sharing my journey 🙈😅 I had started this VLOG last year to help connect with people that are in a similar situation as I am and unfortunately stopped doing the vlogs in August because I had fell off the wagon completely and felt too embarrassed to admit it to the world. Then I thought to myself, this is a common situation that most people go through, so why not continue to share? After all, thats my goal- to connect, to inspire and to motivate. So here it is…. [link in profile] Don’t forget to hit subscribe on my YouTube channel! . . . . . . . #renaissanceperiodization  #rpstrength  #rpdiet  #weightloss  #macross  #nutrition  #workout  #crossfit  #exercise  #health  #fitness  #fit  #weightlossjourney  #weightlosstransformation  #motivation  #coach  #vlog  #youtube  #fnxfit  @rpstrength @rpstrongladies @fnx_fit
Day 10(?)/60

I went waaaay over everything today and over half of my calories (and everything) came from @fitcrunchbars products. I was busy from Sun up to sun down and just grabbed bars and brownies to keep myself full. I am also EXHAUSTED and my brain mistakes tired for hungry...so the bar life was to help keep from binging. It worked.... But I'm still over macros. Other food included a crab 'salad' sandwich with cucumbers and broccoli....not the prettiest food but damn did I want a sandwich 😂 and more chicken tacos....mmmmmm...... I'm back down to 164# now...which is about 6# down from when I got strict with RP and about 10# from when I went oh shit....I gained a lot of weight in two months 😂 so even though my diet is far from

On the fitness side of things.... I taught Group Power this morning and POUND this evening with lots of class practice and a round of BUTI in between. I wanted to lift but the bigs had school called off thanks to our little ice storm last night. Hopefully I can get under...or near...a bar tomorrow!!! #powerlifting #weightcut #weightloss #renaissanceperiodization #poundpro #mossa #GroupPower #groupfitnesslife #groupfitnessinstructor #liftdancerock #
Day 10(?)/60 I went waaaay over everything today and over half of my calories (and everything) came from @fitcrunchbars products. I was busy from Sun up to sun down and just grabbed bars and brownies to keep myself full. I am also EXHAUSTED and my brain mistakes tired for hungry...so the bar life was to help keep from binging. It worked.... But I'm still over macros. Other food included a crab 'salad' sandwich with cucumbers and broccoli....not the prettiest food but damn did I want a sandwich 😂 and more chicken tacos....mmmmmm...... I'm back down to 164# now...which is about 6# down from when I got strict with RP and about 10# from when I went oh shit....I gained a lot of weight in two months 😂 so even though my diet is far from On the fitness side of things.... I taught Group Power this morning and POUND this evening with lots of class practice and a round of BUTI in between. I wanted to lift but the bigs had school called off thanks to our little ice storm last night. Hopefully I can get under...or near...a bar tomorrow!!! #powerlifting  #weightcut  #weightloss  #renaissanceperiodization  #poundpro  #mossa  #GroupPower  #groupfitnesslife  #groupfitnessinstructor  #liftdancerock  #
Sore AF. Tired AF. Bloated AF. Coach said no equipment allowed right now. Barbell doesn’t care. Get it done! Thankful I have been able to train with coach @insta_jefe this week. Shirt is from @unitedlifters btwwwww and I love it. It really embodies my personality 😈 #RoadToNationals #weightlifting #halterofelia #levanta #vamos #girlswhoweightlift #domore #talkless #headdowneyesforward #snatch #cleanandjerk #usaw #athleteps #onyxstraps #FreakAthlete #TeamFA #FABattalion #RepMaxPerformance #RMP #earthfedmuscle #efm #gymgypsy #rpstrength #renaissanceperiodization #unfuckwithable #virusintl #kilosnotpounds #strongstrongsupply #unitedlifters @repmaxperformance @manolovitz @insta_jefe @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
Sore AF. Tired AF. Bloated AF. Coach said no equipment allowed right now. Barbell doesn’t care. Get it done! Thankful I have been able to train with coach @insta_jefe this week. Shirt is from @unitedlifters btwwwww and I love it. It really embodies my personality 😈 #RoadToNationals  #weightlifting  #halterofelia  #levanta  #vamos  #girlswhoweightlift  #domore  #talkless  #headdowneyesforward  #snatch  #cleanandjerk  #usaw  #athleteps  #onyxstraps  #FreakAthlete  #TeamFA  #FABattalion  #RepMaxPerformance  #RMP  #earthfedmuscle  #efm  #gymgypsy  #rpstrength  #renaissanceperiodization  #unfuckwithable  #virusintl  #kilosnotpounds  #strongstrongsupply  #unitedlifters  @repmaxperformance @manolovitz @insta_jefe @freakathleteapparel @onyx_straps @gym.gypsy @earthfedmuscle @rpstrength @virusintl @strongstrongsupply @unitedlifters
Super excited for my good friend @mrmarcosis (and only friend according to him) on this project with the two studs beside him @rpstrength and @rpdrjames . If you don't know @mrmarcosis here's a great chance to. As @dr.patdavidson refers to him as his "favorite organisms on the planet"
Can't wait! 
#sportsscience #restoreyourself #health #rpstrength  #broscience 
#podcast #fitness #exercise #kinesiology 
#renaissanceperiodization
Some of this week’s training in pictures. It’s like National Geographic, but not nearly as exotic lol. Always sticking to the basics as much as I can!
Some of this week’s training in pictures. It’s like National Geographic, but not nearly as exotic lol. Always sticking to the basics as much as I can!
This is my life now. Y’all - I’m not gonna lie - I’m super proud of myself! Day 3 and going strong... not one bite off-plan! #rpdiet #rptemplate #macros #micros #eatyoveggies #foodisfuel #realfood #bodybuilding
#Repost @mrmarcosis with @get_repost
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Little project we are working on to save the fitness world....or set it on fire.... #rpstrength #renaissanceperiodization #fitness #exercisephysiology #kinesiology #broscience #podcast
😭😭😭 when coach sends your new cut template @rp_dr_melmelgram hahaha #rpstrength #renaissanceperiodization
Little project we are working on to save the fitness world....or set it on fire.... #rpstrength #renaissanceperiodization #fitness #exercisephysiology #kinesiology #broscience #podcast
#Repost @wyarbrough1
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Are you a scale watcher?  For 40 plus years I have put so much weight (pun intended) into what the scale has to say.  These 2 pictures are exactly a year apart.  Same location, same workout regimen, same smokin hot chick.  In both I weigh 280.  Same everything... but diet.  Eating right is far more important than what the scale has to say!!! I know it is hard to do, but break those chains and nourish your body.  The scale,over time, will take care of itself.  #shootyourscale #nourishyourbody #crossfit #renaissanceperiodization  #nutritionalawakening
#Repost  @wyarbrough1 ・・・ Are you a scale watcher? For 40 plus years I have put so much weight (pun intended) into what the scale has to say. These 2 pictures are exactly a year apart. Same location, same workout regimen, same smokin hot chick. In both I weigh 280. Same everything... but diet. Eating right is far more important than what the scale has to say!!! I know it is hard to do, but break those chains and nourish your body. The scale,over time, will take care of itself. #shootyourscale  #nourishyourbody  #crossfit  #renaissanceperiodization  #nutritionalawakening 
Are you a scale watcher?  For 40 plus years I have put so much weight (pun intended) into what the scale has to say.  These 2 pictures are exactly a year apart.  Same location, same workout regimen, same smokin hot chick.  In both I weigh 280.  Same everything... but diet.  Eating right is far more important than what the scale has to say!!! I know it is hard to do, but break those chains and nourish your body.  The scale,over time, will take care of itself.  #shootyourscale #nourishyourbody #crossfit #renaissanceperiodization  #nutritionalawakening
Are you a scale watcher? For 40 plus years I have put so much weight (pun intended) into what the scale has to say. These 2 pictures are exactly a year apart. Same location, same workout regimen, same smokin hot chick. In both I weigh 280. Same everything... but diet. Eating right is far more important than what the scale has to say!!! I know it is hard to do, but break those chains and nourish your body. The scale,over time, will take care of itself. #shootyourscale  #nourishyourbody  #crossfit  #renaissanceperiodization  #nutritionalawakening 
Use the link in our bio to get started on your transformation! 
#
Credit to: @coachmegan_phoswest
The beginning of week 6 being back 100% on my @rpstrength nutrition template. It’s amazing what a few small tweaks can do for body composition. There is a year and a half between these photos. The first was taken one month before I decided to ask someone that knew what they were talking about for help with my nutrition...sure glad I did! 🍅🥕🍌🍒🥑🥦🥒🥔🍳🥩🥗🍚🍝
#rpstrength #rplifestyle  #nutrition #whatyoueatmatters #youneedplentyoffood #includingplentyofcarbs #macros #protein #fat #carbs #veggies #renaissanceperiodization #rplife #transformationtuesday #comptrainmasters 🔥 @rp_transformations
Use the link in our bio to get started on your transformation! # Credit to: @coachmegan_phoswest The beginning of week 6 being back 100% on my @rpstrength nutrition template. It’s amazing what a few small tweaks can do for body composition. There is a year and a half between these photos. The first was taken one month before I decided to ask someone that knew what they were talking about for help with my nutrition...sure glad I did! 🍅🥕🍌🍒🥑🥦🥒🥔🍳🥩🥗🍚🍝 #rpstrength  #rplifestyle  #nutrition  #whatyoueatmatters  #youneedplentyoffood  #includingplentyofcarbs  #macros  #protein  #fat  #carbs  #veggies  #renaissanceperiodization  #rplife  #transformationtuesday  #comptrainmasters  🔥 @rp_transformations
I go to cut 1 next week 😭. Goodbye fat. In the meantime, I’m stuffing my face with a tuna steak, coconut sticky rice and salsa. #rpdiet #rpbase #renaissanceperiodization
55lb lateral raises for 13 reps. PR and the most I’ll do this meso. Next meso, I’d like to work up to this rep range with the 60s. If you’re gonna get the most out of laterals, do them strict. I started doing them 10 years ago with the 15s and slowly got here!
55lb lateral raises for 13 reps. PR and the most I’ll do this meso. Next meso, I’d like to work up to this rep range with the 60s. If you’re gonna get the most out of laterals, do them strict. I started doing them 10 years ago with the 15s and slowly got here!
Dropping the weight on my clean and jerk to work on the split. Felt great today. #rpstrength #renaissanceperiodization #olympiclifting #crossfit #opex #health #fitness @gstroot23 @opexuppermainline @rp_transformations @rpstrength
Time to get bigger arms!
Time to get bigger arms!
Good morning HUGE PR! 265lbs for 8 reps. Last meso when I used this bar (3 mesos ago), I hit 245lbs for 8. Wheeee!
Good morning HUGE PR! 265lbs for 8 reps. Last meso when I used this bar (3 mesos ago), I hit 245lbs for 8. Wheeee!
Delicious afternoon 😋 NZ beef burger with avocado ,tomatoes,pickles salad 🥗 + 500ml of orange juice 🥤 for carbs!  Time to pack up for the gym (intra+after workout protein shake and after workout meal) and complete the goals for the day. 😃 #workoutdaily #workoutdetermination #mealprep #rpstrength #lunch #crossfitgirls #lifecoach #lifeprojectbymonfit #lifestylechange #lifterka #crossfitwod #renaissanceperiodization #happytuesday #macros #motivation #fitnessgirl #fitnessaddict #fitnessjourney #fitnessmotivation
Delicious afternoon 😋 NZ beef burger with avocado ,tomatoes,pickles salad 🥗 + 500ml of orange juice 🥤 for carbs! Time to pack up for the gym (intra+after workout protein shake and after workout meal) and complete the goals for the day. 😃 #workoutdaily  #workoutdetermination  #mealprep  #rpstrength  #lunch  #crossfitgirls  #lifecoach  #lifeprojectbymonfit  #lifestylechange  #lifterka  #crossfitwod  #renaissanceperiodization  #happytuesday  #macros  #motivation  #fitnessgirl  #fitnessaddict  #fitnessjourney  #fitnessmotivation 
Saturday ‘twas a good day. 7 days until Carly and I fly out! 11 days until I step on the platform. Here we (@cdubbz3187 @gsargent0055 ) come AO1/Arnold Classic! #americanopen2018 #columbus #womenwholift #shelifts #strongwomen #olympicweightlifting #kilos #rpstrength #renaissanceperiodization #roadtoao2018 #pruvit #fueledbyketones #ketones
2 pannelli dipinti su carta XVI secolo #oldpainting #oldmasters #antiques #antiqueshop #antiquestore #antiquariato #blason #arms #dipintiantichi #italy #italian #heraldry #araldica #griffin #rinascimento #leonardodavinci #renaissanceperiodization  #renaissance #lombardia #cremona #brescia #wow Visita: https://www.proantic.com/display.php?mode=obj&id=326440&stat=no