It’s a new week! What’s on your agenda and what challenges are you facing this week? And how do feel about those challenges? Or more specifically what’s your attitude towards them? Do you already believe you’re defeated even before you’ve begun? The battle to solve problems and challenges do begin in the mind before anywhere else. Have the attitude that problems are a learning experience, an opportunity for growth. And if you see yourself staring at a dead-end, look again. Life is never a dead-end. There’s always a way out and have a humble attitude to ask for help. Let somebody in to help you with the battle. You never have to do it alone...don’t believe the lies that discourage you. Win that battle in your mind.
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In The Open because.....#fittoserve #community #bettertogether #crossfitserve
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Day 32 #80dayobsession Cardio Flow. First time with the 6 reps and I couldn’t help but think about what the next phase with 8 rounds will feel like! But...I know I will get stronger over the next 3 weeks and will be ready for it! My favorite move is the #spidermanpushups and my least favorite are the diamond jumps. This is my last round before the quick break and the two repeats. Ignore my lame #donkeykicks . My shoulder doesn’t like them😩 so I have limited range of motion. What’s your favorite and least favorite move of this workout?! #bea#beachbodymand #beachbody #fitnessmotivation #fitmomof5 #fittoserve
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�� 🙌😀 📹 @uc.camjam
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Reposting from my bro @papihood_fitness. Sandbag toss. A great fun tool to mix up your workouts with a partner! As kids, we would have probably thrown it at each other!! 😂🤣
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Easy peasy gluten-free chicken nuggets. Made from the preboiled chicken breast I had mentioned in a earlier post. The kids really love this and I love making it for them! Since the chicken meat is already cooked, prep time is super quick. 🍴Batter for 2 breasts is made with 1 cup coconut flour + 4 eggs + 2 tspn Pink Himalayan salt + 2 tspn garlic powder. 🍴Keep it trans-fat free by frying with rice bran oil. 😉
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Using an old school cable pull machine to do cable crunches but I do find that a proper rope attachment does work better. Btw, crunches work best when you tuck your chin in to really engage your core versus your back.
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Enjoying this weather and each other! CrossFit warm up! #bettertogether #community #fittoserve #crossfit
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Day 31✅ - Mind, Body & Soul. #fittoserve #filledtospill #filledtospill4him
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Set process goals in addition to product goals. An example of process goals is “exercise for 45 mins/day x 3 days/week for the next 12 weeks.” A product goal is something like “lose 2 inches off waist by May 15th”. See the difference? Sometimes product goals can be influenced by external factors that can derail you from achieving it not to mention that a lot of times our product goals may be too ambitious if you’re not setting SMART goals, and that can be demotivating if you can achieve exactly those 2 inches. But SMART process goals set along with your SMART product goals have a built-in system of adherence so as long as you are able to go to 3 workouts each week, you can pat yourself on the back that you are indeed on track.
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My stats from today's 3K walk. I'm in my second #GET#GETFRFCHALLENGE Getting #FITTOSERVE. Getting #EMSFIT and #READYTORESPOND. #GETFRF
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I CAN motivate you, challenge you, inspire you & be here for you when your ready. BUT 👉ONLY YOU know just how far You can push. 👉Only You can choose whether or not you go there. 👉And Only YOU are going to get the most out of your life. DAY 30✅ - No Regrets Living & Loving the Light. #fittoserve #filledtospill #filledtospill4him #filledtospillforhim #betterthings #livelovelight #abundant #abundantlife
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Easy peasy chicken cheesy! Chicken is a pretty versatile ingredient. I buy 3 kgs of chicken breast every week, boil it ahead of time and prepare various meals for my family using the pre-boiled chicken. This one is cheddar cheese chicken with asparagus, corn, and berry rice.
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Barbell swiper...one of the core issues for women especially after pregnancies is our core strength (pun intended😉), so it’s important to include core-specific programs in your exercise routine. They say you’ll never see your waist again after pregnancy but that is not true!! I find that the rotation nature of this move really helps me engage the core, defines my waist, and also strengthens my lower back too. Take a barbell and position one end in a corner, twist with your shoulders leading the movement and go slow side to side. Breathe out at the end of each twist.
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First “Couples Playout” In Singapore was sooooo much fun!!! Thank you @paulsliu1 and @gcc_singapore for making this happen. Read more about it in my latest blog post at www.fitfather.me. Again I must ask... challenging movement in nature with people... is there anything better humans can do for their well being? #play #sweatdate #couplesworkout #couplesplayout #outdoorworkout #fitcouples #fittoserve #fittolove #fitforlife #singaporebotanicgardens #gccsingapore #fitfather #fitfathers #fitdad #fitdads
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How does this make you feel? A small but growing group of Republicans lawmakers have lost patience with EPA Administrator Scott Pruitt’s first-class flying habits. Pruitt's “blanket waiver" to fly in first- or business-class whenever he travels — first reported Tuesday by POLITICO — is rankling some members of Congress who squeeze themselves into coach for flights to and from Washington nearly every weekend. EPA says unspecified security concerns require the luxury accommodations for Pruitt, but the hefty price tag of his taxpayer-funded travel is getting to be too much for some GOP lawmakers. Read more @ Some Republicans scoff at Pruitt's travel habits - POLITICOhttps://apple.news/AYahKQjfSQpKAk-fMc49k_w #gop #epa #fiscalconservative #conservation #scottpruitt #climatechange #globalwarming #fittoserve #senate #impeachment #lies #corruption #res#resist #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history
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My why is that I don't want to settle. I'm done with kinda sorta, good enough, complacent living. I'm over my own depression and laziness. I'm through with making excuses, with explaining myself out of my sinful responses and feeding myself lies that choke out life in me and others. My why is living fully, giving fully, being all in, and all ready for every good work God has prepared for me - whether that's in the mundane everyday faithfulness of motherhood or in some radical, extravagant act of abandonment and sacrifice....I'm wanting to grow to say every day and every moment: "Anything, Jesus! As long as You are glorified." What's your WHY???? #allin #80days #makingtimeforwhatmatters #fittoserve #bodyandsoul #lookingtoJesus
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Happy Valentine’s Day!! 💕 Being a couple means you have to share a lot of things including plates. 😄#coupleworkout
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#tra#transformationtuesday •••• It’s been a minute since we’ve done one of these, and celebrate the people that make this company what it is. So why not bring it back? And who better to kick it off with then of our own, and what a helluva transformation... presenting @saucermonkey320 •••• As @infamous_blu_blood22 would say, Fokks the proof is in the pudding. Keep up the great work, the grind is only starting! ••••• Submit your #transformationtuesday picture below and tag a #friend who needs some #motivation ! ⚫️🔵⚫️⚫️🔵⚫️ #gymmotivation #barbells_hfitness
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How does this make you feel? The White House has been lying for the past week about former White House Staff Secretary Rob Porter’s security clearance status, FBI Director Christopher Wray confirmed in Senate testimony on Tuesday. Porter resigned last week amid the publication of allegations that he committed domestic assault against both of his ex-wives. Those reports included a photo of Porter’s first wife, Colbie Holderness, with a black eye that she said was the result of an assault by Porter. Porter was still operating on an interim security clearance more than one year into his job. It was reported last week that an FBI background check had turned up the domestic assault accusations. The White House has consistently said that the FBI security clearance process was “ongoing,” implying that the FBI had not concluded its report on Porter. Read more @ The FBI Director Just Confirmed the White House Is Lying About Rob Porter - Slatehttps://apple.news/A3ekxO-LGSnaHX-r9TtH_Pw #fbi #whitehouse #lie#lies #fittoserve #senate #impeachment #lies #corruption #res#resist #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history
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33 Days Left Until Open Season Monday-Chest/Back x 4 sets (8,6,6,4) (Increase weight watchers set) Barbell Bench Press 185-255 Barbell Incline 155-195 Dumbbell Bench 75-90 Dumbbell Incline 70-85 Barbell Bent Over Row 135-215 T-Bar Row 150-225 One Arm Dumbbell Row 70-90 Let's Change, Let's Grow! All Reps. Matter. "Day 1 Day" - follow my journey to NPC Nationals 2018 @mr.perfectphysique #mrperfectphysique #bleuyourmind #championshiphabits #x3sports #day1day #isymfs #fittoserve #bodybuildingmotivation #squatlife #instagood #weightlifting #fitness #motivation #fitnessmodel #npc #classicphysique #georgiabodybuilding #modernphysique #generationiron #nflnetwork #prepdotcoach #classicphysiqueofficial #getthatmoney #letsgrow #tothemax #fitfatherproject #fathers1st #igfitness #igfitfam #fitfam
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How does this make you feel? The budget would eliminate subsidized loans. Some 5.7 million students had subsidized loans in the 2016-2017 academic year, according to Mark Kantrowitz, a student loan expert. The budget plan also would narrow the number of income-driven repayment plans — in which people pay back their loans at a rate that takes into consideration their income — from four to just one. Under that option, students' monthly payments would be capped at 12.5 percent. Students generally pay 10 percent of their discretionary income under current income-based repayment plans. However, undergraduate students would have their loans forgiven after 15 years, compared with 20 years now. So they'd be paying more per month, but less overall. Graduate students, meanwhile, would not have their loans forgiven for 30 years. Read more @ https://www.cnbc.com/amp/2018/02/12/trumps-budget-would-end-student-loan-forgiveness-program.html #loanforgiveness #studentslife #studentloans #fafsa #college #collegelife #tru#trumpget #fittoserve #senate #impeachment #lies #corruption #res#resistance #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history
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Day 1 of Phase 2 or #80dayobsession was amazing. These are just a couple of my favorite exercises from this workout. So many great ones. #fitmomof5 #bea#beachbodymand #beachbody #fitnessjourney #fittoserve
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My newsfeed is LIT UP with all my fit family sharing their before/after pics so I figured why not join them!! 😆😍🙌❤️💪👊💛 This is day Day 27 of 80 Test Group I am a part of and I am super excited not just for the changes I AM seeing & feeling BUT for EVERYONE who is pushing through this challenge!! These aren’t the best before/after pics but seriously the change is SHOCKING even to me! I’ve only lost 2.7lbs which might not seem like much but a total of 5 1/2inches!!!! So when ya figure all the “fluff” is turning to muscle I’m pretty stoked about it!!! All of this while eatying 2,000 calories a day!!!!! I’m not one big hungry! You must eat FOOD, good yummy food to lose weight & tone up! I’m learning so much about the science of nutrition through this and would venture to guess (from my 3+ years experience and all I’m learning in this group) if you are struggling to lose weight 8 things new outvif 10 your NOT EATTING ENOUGH!! I’m actually seeing ABS poking out like I’ve NEVER seen before - even AFTER 4 babies!! - without feeling hungry!! Seriously I have never loved a program so much. Definitely my new FAVORITE. It’s challenging not just my physical but mentally & spiritually as well. My strength comes from the Lord who made heaven & earth. Strength to say NO to things that will hold me down/back and YES to His best for me!! Wanna get in on this WHOLE LIFE transformation??? Our next group is starting ONE WEEK from today and I’d love to chat with you about His YOU CAN JOIN US!!! Message me Friend!!!! - This could be your transformation or even MORE four weeks from the 19th!!!! “Sweat is MAGIC cover yourself in that stuff EVERYDAY” Autumn Calabrese #fittoserve #filledtospill #filledtospill4him
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Prison ministry in our free time. Visiting our Christian brothers and Sisters at Immigration Detention Center, Bangkok Remember those in prison as you were there by yourself. Remember also those being mistreated, as if you felt their pain in your own bodies Hebrew 13:13 #because #commitment #nehemiahbuilds #fittoserve #uplifting #Chroniclesoffaith #garrisonbangkokchristschool #Sprankg #persecuted #ministry #prision #refugees #faithfullyhurted #beautifullytorn #honorablywounded #GOF#thailand
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34 Days until Open Season. In all situations, circumstances, or problems I am the Lion, not the Gazelle. I welcome your challenge as lunch. I eat your negativity to feed my community Positivity. Let's Grow! 1 Day or Day 1. How bad do you really want it? follow my journey to NPC Nationals 2018 @mr.perfectphysique #mrperfectphysique #bleuyourmind #championshiphabits #day1day #isymfs #fittoserve #bodybuildingmotivation #squatlife #instagood #weightlifting #fitness #motivation #fitnessmodel #npc #classicphysique #georgiabodybuilding #modernphysique #generationiron #nflnetwork #prepdotcoach #classicphysiqueofficial #getthatmoney #letsgrow #tothemax #fitfatherproject #fathers1st #igfitness #igfitfam #fitfam
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"It's the way you live, not the way you talk, that counts."- James 3:13 🙌🏼 ••• Loved attending church with our friends @jordan_mowatt & @chance_sisco this morning, and enjoying a sermon on how to trust God to provide for us in all times. The resources we have in our possession (financial resources, specific skill sets, etc), are gifts from God with which He has entrusted us to be good stewards. I feel so fortunate to be living out God’s calling for my life, using the knowledge & skills He has blessed me with to help improve the health of those around me! Though this verse in particular was not emphasized in today’s sermon, I think it’s a great Sunday reminder for us to begin the new week on the right foot as we #focus on walking the walk, not just talking the talk!🚶‍♀️🙏🏼🙌🏼 ••• Do you have any health goals that you catch yourself talking about more than actually working towards? If so, comment that goal below as a way to hold yourself accountable for walking the walk this week! 👌🏼 #laserfocus
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�� Beast mode 💪💪 @ozanfitness
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Loved it!!!!! - What a way to start the weekend. I think we should TOTALY do this EVERY SATURDAY. It made the workout fly by so much faster and was TONS OF FUN!! Thanks girls!! - Enjoy your weekend. 😘 #Fit Family #fittoserve #filledtospill #filledtospill4him
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Last workout of Phase One so figured why not do it TOGETHER to celebrate!! - Anyone is Welcome. Let me know if you want to link. #fittoserve #filledtospill #filledtospill4him #lasttimetogether
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✅ CPR & AED certified! Got full marks too! 😁 Hope I’ll never have to use this but it’s an important life-saving skill to have.
35 3
When our shoes match our workout clothes and I need to take a selfie to document that. 🤣😄 @sangbkk
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Modified 90 degrees lateral raises for beginners. Don’t be afraid use modified versions of exercises when you’re starting out. They are safer and will still give you a good work out. The original lateral raise could put too much strain on the neck if your form isn’t right and when your neck is hurting, it’ll be hard to do any other form of exercise! It’s important to avoid injury so your workout habit doesn’t get disrupted. . In this modified version, you place the dumbbells in front of you as the starting position. The lower they are, the harder it will be. So work up to it if you’re starting out. 👊🏻❤️
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Via @@unitedstatesofconscious How does this make you feel? Trump supporters and extreme conservatives consume and share more “junk news” on social media than every other political group combined, a University of Oxford study has found. The three-month study, published Tuesday as part of the school’s Computational Propaganda Research Project, scrutinized the habits of 13,477 politically active U.S. Twitter users and 47,719 public Facebook pages in the months leading up to the State of the Union address late last month. Read more @ Trump Supporters Consume And Share The Most Fake News, Oxford Study Finds - HuffPosthttps://apple.news/A_O2fYAFRRt6ed40nDeWhjA #fakenews #propaganda #oxford #whitehouse #daca #dreamers #fittoserve #senate #impeachment #lies #corruption #res#resist #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history #GOPFakeNews #ProgressiveNY #607Resists #607ResistsTrump
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This is what I find at every Air Force base I visit. Junk food. Fast food. Crap food. Every single Air Force installation I've been to has had a Burger King. Well, not FE Warren. They replaced their Burger King with ... A Baskin Robbins and a Dunkin Donuts. Yeah. How can we expect our Airmen to be healthy and fit to fight when this is the garbage we expect them to feed themselves? When this is the crap we provide them with? We already get called the "Chair Force", if that wasn't bad enough. But as a Unit Fitness Program Manager, I've seen just how out of shape a majority of our Airmen are. I've seen the great and ridiculous lengths they will go to in order to cheat their test or to avoid the PT test altogether. If the Air Force wants that to change (for the better) then it needs to start fostering a culture of fitness, strength, and healthy living (to include NUTRITON), and not just talk about it like its a back burner issue. Ok, getting off my soap box now ... #eatclean #trainmean #livelean #fittofight #fittoserve #fitforduty #getfitordie #PTordie #USAF #AmericanAirmen #proudtoserve #AirForce #nutrition #youarewhatyoueat @usairforce
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Autumn said this quote about halfway through our workout today and it stuck with me. I spent the next few minutes contemplating how far I have come over the last 3 1/2 years, the ups and downs of this journey then the song I’ll post a link to in the comments comes on and I mighta lost it a little bit. 😭😭😭 I was overwhelmed by the thought that God never waste pain of any kind. “Waking up to a new sunrise, looking back from the other side. I can see now with open eyes, darkest water and deepest pain wouldn’t trade it for anything. Cause my brokenness brought me to you, and these wounds are a story you’ll use. So I’m THANKFUL for the scars, cause without them I wouldn’t know your heart. And I know they’ll always tell who YOU are. So forever I am thankful for the scars.” I remember all to well the feeling of just DONE. - Frustrated with my lack of energy and how uncomfortable I was in my own skin. - Disscouraged cause I tried SO MANY THING that didn’t work. - Making excuses & Believing lies: It takes too much time, I don’t have enough $ my kids are too little. . . BUT THEN GOD lead me to a friend of a friend Danielle Doan and a group of other crazy busy, tired Mammas just like me and slowly but surely things started to turn around. “Now I’m standing in confidence, with the strength of your faithfulness. And I’m not who I was before, no I don’t have to fear anymore.” So I’m thankful for the scars 💛Cause without them I wouldn’t have met Danielle OR any amazing friend Amy Garland and so many more on our Team Abundant Life who have encouraged me! 💛I wouldn’t know Jesus as well as I do because they continue to point me to Him and tell me who He is in all areas of my life. 💛I wouldn’t be living in Freedom & Abundance. 💛I can see how Jesus has used a simple Challenge group that deliver me and give me strength!! 💛I see it in their struggles & victories and I’m seeing it in mine as well!! “I can see how You deliver me. In your hands and your feet, I found my victory. I’m thankful for your scares. Cause without them I wouldn’t know your heart. And with my life I’ll tell who You are.” #fittoserve #filledtospill #filledtospill4him
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Seriously, it is a choice and some days the choice is definitely a battle in the mind! Glad that is done for the day!!!#getoffthecouch #standup #dosomething #youarenottooold #healthyhelpshappy #healthylifestyle #fittoserve #holybodymindsoul #bea#beachbodycoach #beachbody
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Lately I have been focusing on unilateral exercises to try and balance out my body. Earlier this week I did single arm incline bench and single arm lat pull downs both for 10x10 each side. This workout was single leg squats and single leg rdl’s which I am doing in the picture. Both exercises were 10x10 each side. Unilateral work is tough! This is purely experimental for me to see what results in the best gains for both strength and hypertrophy. In order to achieve your goals you must think outside the box and get out of your comfort zone. Try something new today shoot me message and let’s get you on a personalized training plan! #Christfirst#Christlife#fittoserve#faithfullyfit#yourbodyHistemple#liftupJesus#buildhistemplestrongertoservehimlonger#fitlife#fitness#personaltrainer#speedcoach#strengthcoach#trainhard#eatclean#livehealthy#livehappy#fitlifestyle#chasinggains#weightloss#fatloss#musclegain#strengthgains#calisthenics#bodybuilding#powerlifting#615fit#nashvillefit#tennesseefit#getfit2018#motivation
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�� 💪💪💪 @ndejonge88
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LOVE this quote from Autumn today!! - 💪💪💛💛 Day 25 is IN THE BOOKS! When we started it was hard to use one loop. Today I crushed it(well, maybe that’s a little stretch - it was a struggle but I got every rep in 💪) with all THREE loops for one of the moves! - The changes ARE HAPPENING. Can’t always “see” them but I’m trusting the process and getting excited for STATS on Saturday!! 🤩🤩 Who’s with me actually looking forward to STATurday???? #fittoserve #filledtospill #filledtospill4him #teambettertogether #abundantlife
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Going for high-volume leg work today to build endurance. Curtsy lunges with bicep curls = 3 sets x 30 reps.
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I tossed out ✌🏻 stories that I wasn’t worthy enough, smart enough, brave enough, bold enough and turned my epic failures and years of tears into a relentless pursuit of what sets my soul on fire. 🔥 I chose to face my fears and insecurities head on, so I could someday tell you to do the same. Creating followers doesn’t change this planet - creating more purposeful and passionate leaders does. Uplevel your standards of what you demand of YOURSELF and know you deserve a life with freedom of choice. #confidence #fitness #fittoserve #passion #purposedriven #health #wellness #fitmom #lifebydesign #focus #determined #riseup #loveyourmind #loveyourbody #transformyourlife
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How does this make you feel? House Minority Leader Nancy Pelosi took the rare step Wednesday of giving a marathon speech supporting Democrats’ attempts to legalize the status of young immigrant “dreamers,” in a bid to pressure Republicans to act. Her more than eight-hour speech ranked as the longest given by a member of the House of Representatives in at least a century, possibly ever, focusing on an issue that has dominated the Democratic agenda in recent months. But it also came as her caucus began three days of closed-door meetings to craft a 2018 agenda that can win wider appeal in November’s elections. Read more @ Pelosi gives longest continuous speech in House history in bid to force immigration votes - The Washington Posthttps://apple.news/AYqkrSHqSQFqbpQEqyoJXtw #nancypelosi #whitehouse #pathtocitizenship #daca #immigration #immigrationreform #dreamers #fittoserve #senate #impeachment #lies #corruption #res#resistance #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history
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#FMOpenW10 2000m. For this distance I’d usually row at around 29/30 spm. Decided to keep the stroke rate low for today (around 20 spm) and aim for about a 1:44 average pace. My quads and glutes are screaming 😫from doing 15.5 yesterday so I had trouble maintaining my speed. If my legs are feeling better enough tomorrow I’ll give this another go. __________________________________________ #indoorrowing #rowing #con#concept2r #concept2 #concept2au #rowingaustralia #erg #cro#crossfitrrushhourryde #rushhouraustralia #crossfit #crossfitrowing #crossfitmasters #40to49 #over40fitness #fitover40 #liftandrow #squatandrow #fitnessjourney #fitfam #militaryfitness #fittolead #fittoserve #bestrongtobeuseful #êtrefortpourêtreutile
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And ya....this happened...so...it's up to us little guys! Stay WOKE Repost by @jls.ny @Regranned from @unitedstatesofconscious - How does this make you feel? Why won't Mitch McConnell and Paul Ryan open their office doors to religious leaders and the poor? #mitchmcconnell #paulryan #speakerofthehouse #religion #religious #faith #poor #jesus #treasonous #whitehouse #daca #dreamers #fittoserve #senate #impeachment #corruption #res#resist #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history
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@Reg@anned from @unitedstatesofconscious - How does this make you feel? President Trump’s vision of soldiers marching and tanks rolling down the boulevards of Washington is moving closer to reality in the Pentagon and White House, where officials say they have begun to plan a grand military parade later this year showcasing the might of America’s armed forces. Read more @ Trump’s ‘marching orders’ to the Pentagon: Plan a grand military parade - The Washington Posthttps://apple.news/AzLHpkHoPTGefzVyOhpreIA #military #militaryparade #whitehouse #pathtocitizenship #daca #immigration #immigrationreform #dreamers #fittoserve #senate #impeachment #lies #corruption #res#resist #resist #ethics #morals #unitedstatesofconscious #knowledgeispower #congress #trump #donaldtrump #republican #democrat #independent #berniesanders #history - #regrann
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After a long day of taking our American and Canadian friends to Immigration Detention and showing around the textile/T-shirt business. I am much happy to return and hit the gym with my adopted siblings SPRANKG haha 😂 We spent the day playing basketball 🏀, working out and later devoured the tasty chicken bread made by the talented Timmer P.S we watched C.S Lewis’ chronicles of Narnia. #because #commitment #nehemiahbuilds #fittoserve #faithnfitness #uplifting #Narnia #Chroniclesoffaith #garrisonbangkokchristschool #CSLewis #Sprankg
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