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I lightened the other side of my hair tonight. Still a slow process and it needs to rest before I do more to it but over all Im pleased with the results. #lightenedmyhair #bleachedhair #bleachedmyhair #goingblonde #slowandsteady

Hmm, ppl do be going nowhere, fast. 💨 #slowandsteady

Not as good as I couldve done. But this year Ive lost 26 lbs. Between dealing with my afib, having a big move, my son going to basic, and recently being diagnosed with bells palsy, Ive had a pretty stressful year. Im thankful Ive lost weight. Still a work in progress. #weightlossjourney #afib #fibro #imafighter #healthierme #slowandsteady #cardiacdiet❤️ #bellspalsy #stresssucks #ineedtotakecareofme

Clearly i dont feel safe dancing without kneecaps😋🙈 I wasnt sure if i should even take a risk,.but it was worth it... Dont tell em by @jeremih Choreography by @dancechoksidance #slowandsteady #gettingbackontrack #dance #dancersofinstagram #dancing #aftertwistandturn #rawshini

Gotta have strong quads to have strong glutes💪 . I see so many of these insta fitfam girls selling these ‘booty-builder-guides’ on insta..and it’s such a scam. It usually incorporates leg kick backs or squatting with literally zero weight on the bar🙈 . 99% of these scam artists just genetically hold more fat on their bum which gives the illusion they must have trained to build that..well I can say that these donkey kick backs and squatting using little to no weight is doing sweet f*** all! . To build legs and glutes progressive overload is essential(increasing weights over time) and compound movements such as barbell squat, sumo squat, walking lunges, hip thrusts while putting your body in a caloric surplus (taking in more calories than you burn and that involves strategically calculating your macro nutrient intake not just eating whatever you want) and for a considerable length of time. . Building a ‘booty’ cannot be achieved through a few isolated movement like donkey kick backs or squatting with no weight...it’s physically impossible for your muscle fibers to be under enough tension and strain through these movements for the muscle fibers to tear and recover to form a stronger muscle. . I’ve watched a few Irish you tubers who are selling these booty guides and they honestly haven’t a notion! So yeah, be smart and don’t fall for the plebs selling these fitness guides! 💪💪🙌 . . #quads #legday #gains #goals #missioninprogress #progressnotperfection #bodybuilding #bodybuilder #girlswhotrain #gymbunny #gymgirl #physique #athletic #stayfit #stayfocused #gaintrain #slowandsteady #glutes #nutrition #fitness #fitnesslifestyle #strongwomen #strongnotskinny #motivation #consistency #squat #trainsmart #truth #monday

Zach Jansen So after 5 months of spending 6 days a week at the gym and doubling my calorie intake I can finally say I’m happy with the way I’m starting to look at 10kgs of weight added , there’s a long way to go to get to where I want to be but I’m just glad to be on the right track. #snaptransformation #snapfitnessau #slowandsteady #muscle #snapfitnesscranbournewest #snapnation

Bathroom reno progress so far... @dunnedwards #droplets381 on walls, white quartz counters, new sinks, black matte faucets ✅ Next up....tile full wall, mirrors, lighting & figuring out cabinets (keep and restain or paint black?) #progress #slowandsteady #bathroomreno #bathroomdesign #industrialmidcenturymix #interiordesign

Grind in silence 💪🏼 Let success be your noise💰💰 • • • #ifeelgood #planetfitness #grind #moveinsilence #latenight #cardio #workout #feelingit #gymmotivation #gymtime #goodone #letsgo #gains #slowandsteady #armday #protein #drained #tiredaf #biceps #triceps #fullbody #gym #shoulders

With the weekly Christmas parties and excessive eating... #badlyneeded #mondayrun #slowandsteady #burnoffthecrazy thecrazy

An hour here an hour there #dadlife #1000pieces #slowandsteady #fun

Custom gears for my motorized tattoo coil winding,will update the finished project soon 🧠⚒ #slowandsteady #journeytotattoomachinebuilder #bynikiejoe

Has anyone else ever deleted their whole feed just to start again? Or just me? 🙋🏼‍♀️ Think imma take a leaf out of turtles book, your speed doesn’t matter, forward is forward 🐢 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #drawing #artistsoninstagram #art #artofinstagram #lines #lineart #doodleart #linework #penandink #mothernature #turtle #slowandsteady #sea #ocean #seaturtle #paua #seashells #lifeislife

Spicy chicken, kamo kamo, salad and egg. #slowandsteady #backontrack #gainz #gainztrain #salad #healthy #wealthy #yass

Sometimes a run with friends is just what you need to start your day. Thanks again @rorymmorgan & @kimberly_anne_fletcher ! #run #runner #friends #grouprun #hills #hilltraining #slowandsteady #laugh #support #listen #justrun #runitoff #sundayrunday

Brrr its cold outside!! Heading to work already but hope for a short day.. lets see when i am able to go home. Had.my coffee and a sluce of bread with salami and cheese this morning. #ketogirl #ketobread #ketobreakfast #coffeeholic #coldoutside #christmasiscoming #weightlossjourney #weightloss #dedication #motivation #slowandsteady #personaltraining #personaltrainer #abnehmen #gesundessen #healthylifestyle #healthycooking #passau #dahoam #heimat #fitfamgermany #

. Sept. 2018➡️July 2018➡️Aug. 2017➡️ Dec. 2016➡️ ? 2019🤔 #slowandsteady #keepimproving #ifbbprofigure #bodybuilding

4 hours post surgery and already i miss being in the gym 😿 so instead I’m sending some motivation to someone who I know will be in the gym tonight and killing it 💪🏽🏋️‍♂️👱‍♂️ #trainformetoo #gymmotivation #postsurgery #abdominalpain #recoverymode #slowandsteady #onthemend

Home away from home 🏡 🎄 🎁 🍷 🥘 Magical night with my main man @jazzy_jsha !Thanks to the #dreamteam ❤️ @jjlthedabney @elkauder @jessliberto @bradtender @lovelizbeth @bkyourway_1 @toritorrence @jessisanguine @hannah_banana_y @annieyesimokay!!! #team #wonderful #thankful #festive #slowandsteady #datenight #eggnog

The wife doesn’t like my cooking utensils...🤔 Thanks for the help getting my parts! @blackneck94 I’m a little behind on the post.😂🤭 Thanks for the kit @wcfabrications I’m in love. Last but not least, a big thank you to @durrrrtymax and @enthuzstapparel for the discount! 🇺🇸🔥 #turbo #borgwarner #candyblue #2ndgenswap #2ndgencummins #cummins #diesel #boost #ram2500 #builtnotbought #slowandsteady #buildsarelife #annoyedwife #wcfab #housetakeover #sendit #happyhappyhappy #🇺🇸

Slow and steady progress ✊🏿🙏🏽🤞🏽 #slowandsteady #sundayfunday #babymuscles #progress

Christmas present to myself. Upgraded my #fitbit to the #fitbitcharge3 Should be here in a couple of weeks. Gray with rose gold! Ive only lost 26lbs this year. Too many health setbacks but its a start. #fitbitcharge3 #rosegold #afib #bellspalsy #weightlossjourney #cardiacdiet❤️ #igotthis #healthierme #slowandsteady

There are two amazing things about this pic.... 1. My beyond AMAZING Lion King 🦁 overalls from @blackmilkclothing (---> swipe for a closer pic) 2. I am upside down bearing weight though my injured arm 🙃 FINALLY #aerialist #lifeisbetterupsidedown #postdislocation #elbowdislocationisnofun #postinjury #slowandsteady #blackmilkclothing #thelionking #disney #refusetogrowup #bmlionkingoveralls

Slow n Steady wins the race💪 You can start today. No one has to know, it can be your secret. Only to begin, that’s all. 🥑🥓🥦 Each day, or each week, you can do a little more each time. It doesn’t have to be impressive, it doesn’t have to hurt, it just has to be a little more than last time. 🍗🥗🍖 Is this all you’ve got? Is this all your are? I don’t think so, and neither do you. Do not give in, do not scold yourself, do no shame yourself. 🥩🍳💪 Do Not Stop. . . . . . . #awesomemessage #starttoday #startnow #justdoit #slowandsteady #slowandsteadywinstherace Posted @withrepost • @kendberry.md

Im back! South America Part 3 - Cruising into Colombia: Day 1-3: After a final glimpse of the Shard at my brothers flat, I took a free taxi ride with ViaVan to leave the UKs winter chills and boarded a flight landing in Miami. Crossing the spacious streets I grabbed a burger from Americans finest fast food chain, Five Guys. A few tram rides, taxis and a free airport shuttle later, I arrived in Barranquilla at the dead of midnight into a sorry hostel for one sleep. My final transfer brought me to Cartagena in the evening, by a taxi guy, who understood my broken Spanish and my own comprehension surprisingly seemed to be quickly coming back to me. We shared a good exchange of basic conversation and I already felt warmly welcomed back into South America. Morning rose at the One Day hostal, the good vibe, cheerful song and chatter at the corner bar was leaking through the windows and I stepped out for the first time onto the colonial streets with splashes of colour flooding my eyes. Getsamani barrio, once a run down area is the up and coming hipster district, full of street graffiti, art galleries and eateries. Colombia your reputation proceeds you, time to find out if you live up to it!

Yummmm lunch. Some fish and broccoli, cauliflower and carrots with cheese sauce. May skip the cheese sauce next time. #healthylunch #healthychoices #healthylifestyle #healthymindhealthybody #slowandsteady #keepgoing #motivation #vegetables #fish #weightlossjourney #weightloss

Day 13 of the #toolefittoquit December challenge with @upsidedownmama Todays challenge was perfect as a warmup for golf as the sun set. The sequence got into my hip flexors as well as my side waist, both areas I need to be loose for my golf round. It helped as I had 4 pars and a couple birdie attempts! 👏 #gratitude #yogamakesmehappy #yogaeverydamnday #audreysyoga #iloveyoga #practicenotperfection #challenges #slowandsteady #yogaplay #igyogacommunity #yogaisajourney #yogacommunity #igchallenges #yoga #practicenotperfection #keeppracticing #yogacommunity #yogaforgolf #golfnight #yogaoffthemat #yogasunsets #outsideyoga

103kg (227lbs) clean and jerk (after a grueling week of lifting).....improving pound by pound week after week. 💪🏼 interested in lifting or getting in shape, or simply just losing some extra pounds? Send me a DM!! You are worth it! @johnlavoietraining #cleanandjerk #olympiclifting #slowandsteady #boston #weightlifting #olympics

Looks pretty, but wasnt that great. My landlord gets the good food boxes and is leaving for a trip so she dropped off her last meal she didnt have time to cook. Its an Asian dish that is supposed to have noodles, carrots, onion, pepper, Asian broccoli, soy sauce etc. I tried my best to make mine keto friendly by limiting the carrots, using @nupasta and not using the sweet soy sauce that it came with.. But it just wasnt good! My boyfriend enjoyed his with the real noodles and all the fixings, but still didnt love it. I only ate like a quarter of mine. Way too much effort to not enjoy it. Oh well! #lowcarb #lchf #lowcarbhighfat #highfat #keto #ketodiet #ketogenic #ketofam #ketocommunity #ketocanada #canadianketo #fatforfuel #losingweight #slowandsteady #accountability #weightlossjourney #icandothis #healthyeats #fitfam #fitchick #motivation #weightloss #CanadianGirl

TASK ONE DONE #projectslowlycoming🤗 #onedownonetogo #slowandsteady 😂 #veryexciting #2019🎉 #cookingforkidswithkids🥦

Just finished some cardio... tomorrow starts my new gym. I’m a lil nervous but it’s closer and I feel will help me get to the next level. #metime💕 #cardio #dance #newgym #slowandsteady #ibeworkingonmyfitness

SLOW&STEADYkochi 本日最終日! 是非ご来場お願い致します 12/11から12/17 SLOW&STEADY kochi開催 doorは装飾を担当させて頂きます。 780-0821 高知県高知市桜井町1-12-2 問合わせ先:090-7573-5889 (岡崎) お車でご来場予定の方へ専用駐車場は、建物北に8台ございますが、その他の宿泊客にお貸ししている場合がございます。 平日11〜16時までのあいだは、比較的駐車可能かと思われますが、 もしも駐車場が満車の場合は、上記の問い合わせ先までご連絡ください。 周辺のコインパーキングをご案内いたします。 #slowandsteady #slowandsteadykochi @at_slowandsteady #enhostel #イベント

T25 Alpha is complete. And the difference although subtle is important. My butt shape is changing. My waist is pulling in. And I can’t wait to see what beta brings. #pcos #pcosweightloss #pcosweightlossjourney #pcosdiet #weightlossjourney #weightloss #beachbodyondemand #t25 #t25alpha #t25alpharesults #t25results #slowandsteady

So about the salad... We were going to make one...but lets face it, we forgot! 🙀 Mashed cauliflower, my moms recipe onions and mushrooms cooked to perfection and melt off the bone ribs 🤩 heaven on a plate 😍 This is how I keto and keep the family happy! Did I mention they all got baked potatoes?! Thanks @sillykenny69 its always fun when we cook together 😊 #ketodinner #sundaydinner #ribs #mashedcauliflower #healthydinner #healthyeats #hflc #omadsomedays #wheresthesalad #yummy #eatfattolosefat #protein #progress #slowandsteady #8lbstogo #almostinonderland

Saturday back day and Sunday legs . It felt amazing 😉 💪🏼 #slowandsteady #buildingmuscle #waitforthebest #momlife #gymsesh #newmexico #marinewife #gymlife

When it hurts like hell but feels so damn good at the same time! I adventured with purple monsters today and loved every single painful moment of it. Major thanks to Shannon and The Clams for this amazing song. @moxirollerskates @wheelhousescouts @chicksinbowls

(Long post ahead) Well today was the day, and I must say I did great. I got 5 out of 6 lifts. I missed my first lift like a dope. I was a deer in headlights, couldnt find a focal point, knees buckled and whatever, I missed the lift. But I got it together and nailed every other lift. I totaled 110kg (48kg snatch & 62kg cj). Everything felt great. No pain, just pure adrenaline and strength. To my surprise, not only did I place first for my weight class and division but I qualified for the masters American Open Series. What a way for a come back! I have so many people to thank. @jonwalka for being a VERY patient coach with me and working around my ailments. @cartycakesssss for being an awesome partner to lift with. @3dpt_nj and @therablade without your amazing staff and awesome tool I do not believe I would be where I am today post op for 2 surgeries. @daniellehudes because of you, I have fallen in love with this sport. Thank you @abigail.h.wagner and @katie__hutch for coming and supporting. And above all @jay.greaves without you and your amazing support who knows where I would be in life. I am going to savor this moment as long as I can. #goalsinsight #cantstopwontstop #determination #weightlifterthatlikestorun #weightlifting #girlswholift #liftlikeagirl #ladiesofmwc #gingersrule #strongerthanyesterday #weightliftinggoals #ilovethissport #slowandsteady #ididit

Youre welcome @omgkurtis just kidding! Love you!

There are days where it’s not about speed or comfort, but just about putting on shoes and going through the miles! #consistency #sundaylongrun #slowandsteady #running #marathontraining #marathondeparis2019 #

This afternoons shop time is brought to you by #knowyourfirstaid and #keepyourfingerssafe ...also of note, my saws are ridiculously sharp. Now they tell me. Guess I shouldve figured that out ages ago. 🤔🙄😅😉

Saved this cool little dude from a main road, migrating in the wrong place 🐢 #turtle #nature #animals #migration #time #slowandsteady #wins #the #race

But how does one cut back on pizza?🙈 . . . . Not exactly where I want to be yet but if the gym has taught me something its consistancy and patience (second one I still lack) 💙 . . . . . . . . . . . . . . . . . #gym #gymlife #loveyourself #bodypositive #bodytransformation #slowandsteady #fitnessinsperation #fitness #weights #cardinoooo #healthylifestyle #healthy

Feeling the most comfortable I’ve ever felt in my own skin, still a long way to go but I’m the fittest and strongest I’ve ever been and I’m absolutely stoked 💪🏼🍑👏🏼 #hittinggoals #feelinggreat #fitandhealthy #hardwork #5.30mornings #maketimetoworkout #strongisbeautiful #progress #proud #gettingmoretoned #doingittherightway #slowandsteady #toned #strong #smashinggoals #7kgdownsincejune #29kilosdownallup @anytimefitnessseaford #afteamseaford

Its a marathon effort! #slowandsteady #christmas #giftwrapping #lovemycuppa

Slow and steady Sunday run 🏃‍♀️. Keeping it slow and easy since I’m having some Achilles pain. Switched back to my mizunos since I was having pain in my new brooks. Continuing my preconditioning for another week or two. #runnersofinstagram #runnergirl

All it takes to reignite the motivation youve been lacking the last few days is your weekly programs weigh in & to be surprised on how well youre actually going!! #HappyHappyJoyJoy #PatMyselfOnMyBack #SlowAndSteady #ProgressIsStillProgress #WillReachMyGoalsOneDay #Argh #LegDayAgainAlready #Haha #IronBullInc #BecauseNormalitySucks

Haulin Hard on a Sunday for that weekly meal planning! Plan or fail you guys! Last full week of work before Christmas, we got this.

My run this morning was bit longer than the last. Thats was my goal when I decided to start running again, each time I ran either increase the distance or decrease the time. 🏃🏼‍♀️🌳 Gym done and dusted too! Legs with calf, quads and hammy focused. 🙌🏻💪🏻 #girlgettingfit #throughsweatandtears #achiving #smallgoals #legs #tired #running #gym #fit #slowandsteady

After taking some timeout over the weekend, Ive realised to slow down, chill out, go with the flow and dont over think things. Im a strong believer things happen for a reason and people come into your life for a reason. Enjoy being in the moment today and dont worry about what will happen tomorrow, you just might miss out on something/someone AWESOME. 🤗🤙🏼💕 . . . . . . . #mondayinspiration #mondayitis #motivationmonday #motivation #dontstress #livefortoday #liveinthemoment #slowandsteady #everythinghappensforareason #liveyourbestlife #livelifewithoutregrets #awesomeweekend #qualitytime #cherisheverymoment #dontgoagainstthegrain #excitingtimes #lovinglife #greatfulforyou #mylifemyway #livingmybestlife #positivethinking #enjoytheride #gowiththeflow #happyandhealthy #selfconfidence #happy

Since it was such a beautiful, warm December day we decided to hit the trail for an easy ride! It was Reese’s first bike ride on the Frisco Trail and he did very good, but he definitely needs a bigger/better bike! He had a few moments that his mind told him he couldn’t do it, but we reminded him that this was the kind of stuff his body was designed for and that he could do it!! He got passed those moments and finished confident and strong! #friscohighlinetrail #bicycling #bikingtheozarks #slowandsteady

The toughest thing Ive had to learn...is how to love myself.. . . . . Its a constant battle every day...some days I cant stand a thing about myself and the next day I think Im bomb AF. Its hard to except the body Im in when Im not happy with it. Its hard to try and change cause I think whats the point.its hard to love myself. So sometimes I just have to buy a box of hair dye put on some make up be that bad ass bitch I know I am. Ill crush my goals. 😁😂 . . #slowandsteady #beyou #loveyourself #bodypositive #harddays #thicklife #redhead #sundayselfie

Stop over complicating this. You don’t have to give up everything you love to make a positive change in your health. Eat well, sleep well, move your bod. You can do this, one step at a time. ❤️

Woopppppp wooooooppp. Coming along. 🏂🤗🧦⛄️🎄 #Breckenridge #snowboarding #slowandsteady #linkingturns #gladicanstopnow

First day doing some almost real benching! Feet managed to be on the ground today as opposed to up on the bench which is an improvement. • Performed 4x3 at 115lbs which is the heaviest I’ve moved in nearly 2.5 months. Now I realize that this is nothing to brag about, but it was a mental win today to be able to do Something more than what I’ve been able to do as of late. • Lucky for me, today i had my own little cheer squad and motivational speaker come to keep me focussed and positive. • Only up and up from here. ☝🏼 • Also, fun fact, sunlight makes the best flattering lighting 🌞 • #progress #benchpress #powerplant #snackshack #bench #slowandsteady #support #injury #battlinginjury #comeback #smallvictories #win #happy #goals #training #positivethinking #powerlift #powerlifting #gains #brolifting #girlswholift #strongwomen #encouragement #graceyourbodywithlifting #conquer

The snatch is explosive, athletic, and takes years of training to master. Technically, this lift is still relatively new to me. With a little over year under my belt, the movement has yet to click for me, consistently. Stubborn is the name of the game, apparently. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Two things I’ve been drilling: ONE: Grip adjustment. My long limbs require a little bit of narrower grip - this tiny change has carried over to a more confident and stable catch. Win. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ TWO: I’ve been trying to not overwhelm myself with all the different cues given. Yes, there’s a lot to improve on, BUT one facet at a time. Today, it was dropping under the bar. And look!! It’s happening!! #slowandsteady #snatchdrills #crossfitcompetitor #fitspiration #practicemakespermanent #crossfit #crossfitjunkie

Today, I hiked for the first time in months. I hiked a trail that made me cry last time. I even ran part of it. And it felt amazing. My mental health has been terrible this semester, and getting out there and moving my body was just what I needed. I also went for my first mile+ run (later in the day) since the bad cold I got in early OCTOBER. Yeah, sometimes we fall off the exercise wagon. Sometimes we suffer for it. Sometimes, sleep *is* more important. But sometimes, all it may take is putting on some sneakers and just moving. #fitlife #backtorunning #slowandsteady #icandothis #selfcare #exerciseisselfcare

I never really believed in #BeforeAndAfter photos. Nowadays you can do whatever you want to your photos and you can look any way that you want. But gotta tell ya’! I could not believe this was me! #NoFilters and #UnPhotoshopped 😲 . Photos on the left were taken 2 months ago. (excuse the messy closet) I did not weigh or measure myself then and I could kick myself for it. But the photos speak for themselves 🔥 . As of 11 days ago today (I did weigh and measure myself the second week of #LIIFT4) I am 4 lbs down and 7” thinner 🏋️‍♀️ . Proof that #Exercise #Nutrition #Perseverance and #Discipline pays off. AND grateful for this great #FitFam community that I’m a part of and the greatest coach in the world @fitness_karebear that keeps me #Motivated ... icing on the cake. Day SixtyFour... just have to #BePatient 😀 #Over50Fitness 🏋️‍♀️ . #NeverGiveUp #HomeGym #Motivated #FitWife #Over50 #Fitness #Goals #Weights #Exercise #HealthyHabits #SlowAndSteady #FitGoals

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