native.sara.trains

Sara

Athletic Trainer Certified
Geaux Tigers!
M.S. Kinesiology, LSU '18
B.S. Athletic Training, CSU-P '14
1stPhorm
🏽Lift🏽🚴🏽🏽Tri
CO️⚜LA

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☕️What am I gonna do without my coffee?!☕️
For the sake of my hormonal and reproductive health, I must give up my coffee. For at least 30 days I can’t make a Protein Peppermint Mocha for breakfast! Best believe I will still be having Level-1 for breakfast sans coffee😭

️What am I gonna do without my coffee?!️ For the sake of my hormonal and reproductive health, I must give up my coffee. For at least 30 days I can’t make a Protein Peppermint Mocha for breakfast! Best believe I will still be having Level-1 for breakfast sans coffee - 15 hours ago

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❄️Let’s Be Real Time❄️
I am not happy with the way I look in these pictures, but I am not refraining from posting them. These before photos and the after picture coming in a couple months will be proof of how hard I can work. Today, I found myself restarting my journey to better health and a confident body. Before several major life changes, I was crushing fitness goals, gaining strength and confidence in my body. The past year, all my progress was derailed due to uncooperative lady parts and out of balance hormones. We’re talking 20+ pounds and a blow to my self-confidence. Especially, as an educator and leader in health and fitness, I was feeling inadequate. It wasnt until summer when I was diagnosed with PolyCystic Ovarian Syndrome. Now that I know what’s going on and have equipped myself with the knowledge and resources to synchronize and balance my body, I can begin losing weight and regaining my confidence. I have the goals. I have the plan. I have the motivation. For this 8-week Challenge, I am bringing the action.
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If you would like to join my in @1stphorm ‘s #mytransphormationstartstoday Challenge, send me a message. Along with the resources available with registration, I can be resource to get you in the right direction and hold you accountable for your goals. It’s FREE to register and there’s a chance to win CASH prizes. Link to register is in bio.
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️Let’s Be Real Time️ I am not happy with the way I look in these pictures, but I am not refraining from posting them. These before photos and the after picture coming in a couple months will be proof of how hard I can work. Today, I found myself restarting my journey to better health and a confident body. Before several major life changes, I was crushing fitness goals, gaining strength and confidence in my body. The past year, all my progress was derailed due to uncooperative lady parts and out of balance hormones. We’re talking 20+ pounds and a blow to my self-confidence. Especially, as an educator and leader in health and fitness, I was feeling inadequate. It wasnt until summer when I was diagnosed with PolyCystic Ovarian Syndrome. Now that I know what’s going on and have equipped myself with the knowledge and resources to synchronize and balance my body, I can begin losing weight and regaining my confidence. I have the goals. I have the plan. I have the motivation. For this 8-week Challenge, I am bringing the action. ... If you would like to join my in @1stphorm ‘s #mytransphormationstartstoday Challenge, send me a message. Along with the resources available with registration, I can be resource to get you in the right direction and hold you accountable for your goals. It’s FREE to register and there’s a chance to win CASH prizes. Link to register is in bio. ... - 6 days ago

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We are freezing down south!!
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#winter #louisiana #spring18 #lastsemester #gradschool #LSU #geauxtigers #phamily #iam1stphorm #neversettle #legionofboom

We are freezing down south!! ... #winter #louisiana #spring18 #lastsemester #gradschool #LSU #geauxtigers #phamily #iam1stphorm #neversettle #legionofboom - 9 days ago

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Geaux Tigers!!
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#LSU #happynewyear #lsufootball #BatonRouge #geauxtigers #lovepurplelivegold #tigerpride #louisianaproud #gradschool #tigerstadium #iam1stphorm #legionofboom #neversettle #phamily

Geaux Tigers!! ... #LSU #happynewyear #lsufootball #BatonRouge #geauxtigers #lovepurplelivegold #tigerpride #louisianaproud #gradschool #tigerstadium #iam1stphorm #legionofboom #neversettle #phamily - 21 days ago

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Chocolate Peanut Butter Cup & Peppermint Protein Cookies! I used @emilyfrisella Peppermint Protein Sugar Cookie recipe and altered to make Chocolate Peanut Butter Cup Protein Cookies.
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Ingredients
1 cup Level-1 Peppermint Bark or Chocolate Peanut Butter Cup Protein Powder
2 1/4 cups Almond Flour
1 teaspoon sea salt
1 teaspoon baking soda
2 large eggs
1 teaspoon vanilla extract
1/4 cup raw honey
1/2 cup organic butter
1 cup Andes Peppermint Crunch chips or 1/2 cup semi sweet morsels and 1/2 cup peanut butter chips
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Directions
Combine all dry ingredients- except the chips, in a large mixing bowl. Then combine all wet ingredients in a smaller mixing bowl using a hand mixer.

Mix wet ingredients into dry ingredients well. Fold in the chips.

Chill the dough in refrigerator for 20-30 minutes. 10 minutes before removing dough from the fridge, preheat oven to 350 degrees. Then drop 1-1.5 tablespoon size balls of dough on parchment paper lined baking sheets.

Bake cookies for 8-10 minutes. Cookies will lightly brown on the bottom, not the top so keep an eye on them.  Remove cookies from oven and allow to cool 5 minutes before transferring to a cooling rack.

Once completely cooled, store in an airtight container at room temperature.

Makes 28 Cookies
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Nutrition Facts
Serving Size 1 cookie
Calories 147
Fat 10g
Carbs 9g
Sugar 7g
Protein 6g
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#1stphorm #proteincookies #proteinrecipes #level-1 #wheyprotein #Christmascookies #merrychristmas #iam1stphorm #nextlevelshit #legionofboom #neversettle #healthyrecipes #highprotein #christmasrecipes #holidays #holidaybaking #cookies

Chocolate Peanut Butter Cup & Peppermint Protein Cookies! I used @emilyfrisella Peppermint Protein Sugar Cookie recipe and altered to make Chocolate Peanut Butter Cup Protein Cookies. ... Ingredients 1 cup Level-1 Peppermint Bark or Chocolate Peanut Butter Cup Protein Powder 2 1/4 cups Almond Flour 1 teaspoon sea salt 1 teaspoon baking soda 2 large eggs 1 teaspoon vanilla extract 1/4 cup raw honey 1/2 cup organic butter 1 cup Andes Peppermint Crunch chips or 1/2 cup semi sweet morsels and 1/2 cup peanut butter chips ... Directions Combine all dry ingredients- except the chips, in a large mixing bowl. Then combine all wet ingredients in a smaller mixing bowl using a hand mixer. Mix wet ingredients into dry ingredients well. Fold in the chips. Chill the dough in refrigerator for 20-30 minutes. 10 minutes before removing dough from the fridge, preheat oven to 350 degrees. Then drop 1-1.5 tablespoon size balls of dough on parchment paper lined baking sheets. Bake cookies for 8-10 minutes. Cookies will lightly brown on the bottom, not the top so keep an eye on them. Remove cookies from oven and allow to cool 5 minutes before transferring to a cooling rack. Once completely cooled, store in an airtight container at room temperature. Makes 28 Cookies ... Nutrition Facts Serving Size 1 cookie Calories 147 Fat 10g Carbs 9g Sugar 7g Protein 6g ... #1stphorm #proteincookies #proteinrecipes #level -1 #wheyprotein #Christmascookies #merrychristmas #iam1stphorm #nextlevelshit #legionofboom #neversettle #healthyrecipes #highprotein #christmasrecipes #holidays #holidaybaking #cookies - 29 days ago

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Had a great night celebrating my grandma’s birthday!!
#phamily #nutcracker #coloradoballet #wintertime #birthdaydinner #lovemyfamily #denver #colorado

Had a great night celebrating my grandma’s birthday!! #phamily #nutcracker #coloradoballet #wintertime #birthdaydinner #lovemyfamily #denver #colorado - 1 month ago

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Tempted by holiday sweets?!
❄️🎄⛄️🎁🍪🎅🏼🤶🏼🍪🎁⛄️🎄❄️
Problem solved!
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❤️🍫Peppermint Chocolate Protein-packed Mug Cake🍫❤️
Ingredients:
Non-stick spray
1 large egg white
1 oz unsweetened, almond milk
1 scoop @1stphorm Level-1 Peppermint Bark protein powder
1 Tbs semi-sweet mini morsels
1-2 Tbs cocoa powder
1 tsp vanilla extract
1/2 tsp baking powder
1 crushed peppermint candy
Directions:
Add all of your ingredients into a bowl and mix everything together until the chunks are gone. Take out a mug, coat it with non-stick cooking spray, and pour your mix in. Top with crushed peppermint candy. Microwave for :45-:60 (which may turn into less or more time depending on how powerful your microwave is). Top with whipped topping! I don’t have any on hand, but recommend So Delicious Dairy-free CocoWhip.
Nutrition Facts:
Calories 269
Fat 7g
Carbs 19g
Protein 30g
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Link for Level-1 protein powder in bio!
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#mugcake #highprotein #proteinpacked #peppermint #chocolate #peppermintbark #1stphorm #peppermintchocolate #holidays #holidaysweets #sweettooth #recipes #macrofriendly #iam1stphorm #legionofboom #phamily #familytime #christmascookies #holidaysurvival #cleansweets #wheyprotein #1stphorm4life #lowcarb #momswholift #womenwhotri #womenwholift #holidayrecipes

Tempted by holiday sweets?! 🏼🤶🏼️ Problem solved! ... Peppermint Chocolate Protein-packed Mug Cake️ Ingredients: Non-stick spray 1 large egg white 1 oz unsweetened, almond milk 1 scoop @1stphorm Level-1 Peppermint Bark protein powder 1 Tbs semi-sweet mini morsels 1-2 Tbs cocoa powder 1 tsp vanilla extract 1/2 tsp baking powder 1 crushed peppermint candy Directions: Add all of your ingredients into a bowl and mix everything together until the chunks are gone. Take out a mug, coat it with non-stick cooking spray, and pour your mix in. Top with crushed peppermint candy. Microwave for :45-:60 (which may turn into less or more time depending on how powerful your microwave is). Top with whipped topping! I don’t have any on hand, but recommend So Delicious Dairy-free CocoWhip. Nutrition Facts: Calories 269 Fat 7g Carbs 19g Protein 30g ... Link for Level-1 protein powder in bio! ... #mugcake #highprotein #proteinpacked #peppermint #chocolate #peppermintbark #1stphorm #peppermintchocolate #holidays #holidaysweets #sweettooth #recipes #macrofriendly #iam1stphorm #legionofboom #phamily #familytime #christmascookies #holidaysurvival #cleansweets #wheyprotein #1stphorm4life #lowcarb #momswholift #womenwhotri #womenwholift #holidayrecipes - 1 month ago

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It’s been cold down south!! Keeping warm with decaf coffee and @1stphorm Level-1 Peppermint Bark. I will be experimenting with a peppermint chocolate mug cake tomorrow!
🌨❄️☃️🎄☕️🎅🏼🤶🏼☕️🎄☃️❄️🌨
#winter #winterdownsouth #babyitscoldoutside #happyholidays #holidayflavors #peppermint #peppermintmocha #proteinpacked #protein #coffee #1stphorm #1stphorm4life #iam1stphorm #legionofboom #proteinrecipes #coffeerecipes #1stphormrecipe 
#momswholift #womenwhotri #womenwholift

It’s been cold down south!! Keeping warm with decaf coffee and @1stphorm Level-1 Peppermint Bark. I will be experimenting with a peppermint chocolate mug cake tomorrow! 🌨️☃️🏼🤶🏼☃️️🌨 #winter #winterdownsouth #babyitscoldoutside #happyholidays #holidayflavors #peppermint #peppermintmocha #proteinpacked #protein #coffee #1stphorm #1stphorm4life #iam1stphorm #legionofboom #proteinrecipes #coffeerecipes #1stphormrecipe #momswholift #womenwhotri #womenwholift - 1 month ago

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One-arm Overhead DB Press
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This has become on of my favorite, must-do shoulder strengthening exercises. I love the additional core stabilization work from standing and isolating one side of the upper body. I have a huge symmetry problem in my upper and lower body due to chronic injuries. It takes a ton of posture, mobility, flexibility, and strength training to keep my muscles balanced. Chronic injuries often cause muscle imbalances, tightness, hypertrohy, and atrophy. It’s important to work on  your whole body, and not just the injury site.
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#shoulderworkout #upperbody #onearm #symmetry #coreworkout #corestability #shoulderday #strengthtraining #injury #chronicinjury #rehabilitation #athletictraining #thecasualties #staypunk #stayfree #iam1stphorm #mytransphormationstartstoday #1stphorm #1stphorm4life #legionofboom

One-arm Overhead DB Press ... This has become on of my favorite, must-do shoulder strengthening exercises. I love the additional core stabilization work from standing and isolating one side of the upper body. I have a huge symmetry problem in my upper and lower body due to chronic injuries. It takes a ton of posture, mobility, flexibility, and strength training to keep my muscles balanced. Chronic injuries often cause muscle imbalances, tightness, hypertrohy, and atrophy. It’s important to work on your whole body, and not just the injury site. ... #shoulderworkout #upperbody #onearm #symmetry #coreworkout #corestability #shoulderday #strengthtraining #injury #chronicinjury #rehabilitation #athletictraining #thecasualties #staypunk #stayfree #iam1stphorm #mytransphormationstartstoday #1stphorm #1stphorm4life #legionofboom - 2 months ago

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Hey, ho, let’s go!
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Unfortunately, it’s not the real thing, but window memorabilia is close enough, right? If I ever came across the power of time travel, I would travel to 1975 and go to a Ramones show at CBGBs.
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#CBGB #homeofundergroundrock #punk #NYC #manhattan #theramones #heyholetsgo #legionofboom #1stphorm #iam1stphorm #neversettle #momswholift #womenwhotri #summertravels #1stphormworldwide

Hey, ho, let’s go! ... Unfortunately, it’s not the real thing, but window memorabilia is close enough, right? If I ever came across the power of time travel, I would travel to 1975 and go to a Ramones show at CBGBs. ... #CBGB #homeofundergroundrock #punk #NYC #manhattan #theramones #heyholetsgo #legionofboom #1stphorm #iam1stphorm #neversettle #momswholift #womenwhotri #summertravels #1stphormworldwide - 2 months ago

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Semester is almost over!! Geaux Tigers
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#geauxtigers #LSU #batonrouge #louisiana #gradschool #sportmanagement #athletictrainer #momswholift #iam1stphorm #legionofboom #neversettle #duespaid

Semester is almost over!! Geaux Tigers ... #geauxtigers #LSU #batonrouge #louisiana #gradschool #sportmanagement #athletictrainer #momswholift #iam1stphorm #legionofboom #neversettle #duespaid - 2 months ago

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⭐️Client Spotlight⭐️
Morgan @morgan_fit_journey made a decision to work on her fitness goals in memory of her brother. After reaching out to me, she turned this decision into a lifestyle. I helped her fine tune her diet to achieve a lean, aesthetic look. I am so proud of how far Morgan has come because she really dedicated herself to achieving her goals for herself and her brother. Her perserverance is inspiring.
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#abs #personaltraining #diet #1stphorm #iam1stphorm #nutrition #1stphorm4life #athletictraining #momswholift #strongmom #womenwholift #legionofboom #neversettle #mytransphormationstartstoday #transformation #noexcuses #motivation #inspiration #fitfam #igfit

️Client Spotlight️ Morgan @morgan_fit_journey made a decision to work on her fitness goals in memory of her brother. After reaching out to me, she turned this decision into a lifestyle. I helped her fine tune her diet to achieve a lean, aesthetic look. I am so proud of how far Morgan has come because she really dedicated herself to achieving her goals for herself and her brother. Her perserverance is inspiring. ... #abs #personaltraining #diet #1stphorm #iam1stphorm #nutrition #1stphorm4life #athletictraining #momswholift #strongmom #womenwholift #legionofboom #neversettle #mytransphormationstartstoday #transformation #noexcuses #motivation #inspiration #fitfam #igfit - 2 months ago

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I am getting excited for race season in 2018!!!
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Now is the time to set yourself up for success in the next year, Not on January 1st. If you repeat the same habit of putting off your goals until the New Year, then you continue to repeat the same unsuccessful years. Start today, show off your gains at the holidays, and start the new year off ahead of the game. If you need a jumpstart, send me a message to join my Holiday Health Challenge!
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#triathlon #sprinttriathlon #womenwhotri #BatonRouge #Louisiana #LSU #GeauxTigers #womenwholift #strongmom #iam1stphorm #1stphorm #1stphorm4life #legionofboom #neversettle #nextlevelshit #HolidayHealthChallenge #30daychallenge #goals #fitnessgoals #holidays #thanksgiving #christmas #newyears #newyearsresolution

I am getting excited for race season in 2018!!! ... Now is the time to set yourself up for success in the next year, Not on January 1st. If you repeat the same habit of putting off your goals until the New Year, then you continue to repeat the same unsuccessful years. Start today, show off your gains at the holidays, and start the new year off ahead of the game. If you need a jumpstart, send me a message to join my Holiday Health Challenge! ... #triathlon #sprinttriathlon #womenwhotri #BatonRouge #Louisiana #LSU #GeauxTigers #womenwholift #strongmom #iam1stphorm #1stphorm #1stphorm4life #legionofboom #neversettle #nextlevelshit #HolidayHealthChallenge #30daychallenge #goals #fitnessgoals #holidays #thanksgiving #christmas #newyears #newyearsresolution - 2 months ago

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Transformations require an insane amount of tenacity. Yes, you need to eat healthy and exercise, but those are not the first steps to achieving your goals. The first step is modifying your behavior to develop healthier habits. No, it’s not the “sexiest” or most tangible part of a body transformation, but it is the most important. Behavior facilitation in a few simple steps:
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1. Set a difficult, but attainable goal
2. Observe yourself and record things that are hindering (or helping) your ability to reach that goal
3. Develop a plan to address your problem areas, highlight your strengths, and hold you accountable
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Set yourself up for success!! If you need help with your goal-setting and planning, send me a message!
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#legionofboom #iam1stphorm #mytransphormationstartstoday #behaviorchange #healthyhabits #goalsetting #goals #1stphorm4life #1stphorm #momswholift #womenwholift #womenwhotri #triathlete #strongmom #transformationtuesday #personaltraining #athletictrainer #fitnessinspiration #motivation #neversettle #igfit #fitfam #gymmotivation #transformationjourney

Transformations require an insane amount of tenacity. Yes, you need to eat healthy and exercise, but those are not the first steps to achieving your goals. The first step is modifying your behavior to develop healthier habits. No, it’s not the “sexiest” or most tangible part of a body transformation, but it is the most important. Behavior facilitation in a few simple steps: ... 1. Set a difficult, but attainable goal 2. Observe yourself and record things that are hindering (or helping) your ability to reach that goal 3. Develop a plan to address your problem areas, highlight your strengths, and hold you accountable ... Set yourself up for success!! If you need help with your goal-setting and planning, send me a message! ... #legionofboom #iam1stphorm #mytransphormationstartstoday #behaviorchange #healthyhabits #goalsetting #goals #1stphorm4life #1stphorm #momswholift #womenwholift #womenwhotri #triathlete #strongmom #transformationtuesday #personaltraining #athletictrainer #fitnessinspiration #motivation #neversettle #igfit #fitfam #gymmotivation #transformationjourney - 2 months ago

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I️ can’t wait to do another race! I️ need to start planning for 2018. What are some of your favorite races?
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#BestDamnRace #NewOrleans #5K #FrenchQuarter #running #momswhorun #momswholift #womenwhorun #Lousiana #1stphorm #iam1stphorm #neversettle #legionofboom #1stphorm4life

I️ can’t wait to do another race! I️ need to start planning for 2018. What are some of your favorite races? ... #BestDamnRace #NewOrleans #5K #FrenchQuarter #running #momswhorun #momswholift #womenwhorun #Lousiana #1stphorm #iam1stphorm #neversettle #legionofboom #1stphorm4life - 2 months ago

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The top three reasons you need a post-workout shake with Protein AND Carbs:
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1. The carbs aid in faster absorption of protein into the damaged tissues.
2. Faster absorption = faster recovery
3. Has enough macros to replace a meal, which means one less meal you have to prepare!
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#1stphorm #iam1stphorm @1stphorm #phormula1 #ignition #postworkout #nutrition #shake #postworkoutmeal #macros #recovery #womenwholift #momswholift #strongmom #womenwhotri #running #strengthtraining #1stphorm4life #legionofboom #neversettle #mytransphormationstartstoday @gwenstefani #luxurious

The top three reasons you need a post-workout shake with Protein AND Carbs: ... 1. The carbs aid in faster absorption of protein into the damaged tissues. 2. Faster absorption = faster recovery 3. Has enough macros to replace a meal, which means one less meal you have to prepare! ... #1stphorm #iam1stphorm @1stphorm #phormula1 #ignition #postworkout #nutrition #shake #postworkoutmeal #macros #recovery #womenwholift #momswholift #strongmom #womenwhotri #running #strengthtraining #1stphorm4life #legionofboom #neversettle #mytransphormationstartstoday @gwenstefani #luxurious - 3 months ago

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Trying to increase that heart rate like ⬆️
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An accelerated heart rate is crucial for peak conditioning and fat loss. If your heart isn’t pumping, the fat isn’t burning!
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#heartisamuscletoo #cardio #heartrate #conditioning #fatloss #weightloss #burnfat #quickfeet #iam1stphorm #phamily #1stphorm #1stphorm4life #neversettle #legionofboom #mytransphormationstartstoday #transformationtuesday #momswholift #womenwholift #strongmom #strongkids

Trying to increase that heart rate like ️ ... An accelerated heart rate is crucial for peak conditioning and fat loss. If your heart isn’t pumping, the fat isn’t burning! ... #heartisamuscletoo #cardio #heartrate #conditioning #fatloss #weightloss #burnfat #quickfeet #iam1stphorm #phamily #1stphorm #1stphorm4life #neversettle #legionofboom #mytransphormationstartstoday #transformationtuesday #momswholift #womenwholift #strongmom #strongkids - 3 months ago

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I can’t wait to get back to work!!
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#certifiedathletictrainer #ATC #athletictraining #athletictrainer #sportsmedicine #football #ankletaping #prevention #spat #momswhotrain #womenwholift #strongmom #womenwhotri #1stphorm #1stphorm4life #iam1stphorm #legionofboom #neversettle

I can’t wait to get back to work!! ... #certifiedathletictrainer #ATC #athletictraining #athletictrainer #sportsmedicine #football #ankletaping #prevention #spat #momswhotrain #womenwholift #strongmom #womenwhotri #1stphorm #1stphorm4life #iam1stphorm #legionofboom #neversettle - 3 months ago

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