7 Free Bodyweight Workouts

7 Free Bodyweight Workouts

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7 Free Bodyweight Workouts

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Join me on Instagram

sarahwyland

Instagram post 17854825379026499

Instagram post 17854825379026499

"I GAINED 3LBS OVERNIGHT." Double tap if that's be

"I GAINED 3LBS OVERNIGHT." Double tap if that's been you. And then keep reading. Because girl, you did NOT gain 3lbs overnight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just like I didn't gain 6lbs in three days ahead of my last weightlifting meet before quarantine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your weight fluctuates. Women can step on the scale one day and weigh 2lbs more than they did the day before. Two days later? They're down 3lbs. It's a fact of life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reasons the scale fluctuates: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Hormonal changes⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Water retention⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Crappy sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️High stress levels,⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Increased sodium intake ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Last night's meal was heavy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why I discourage clients from using the scale as their sole measure of progress. The scale lies. It can demoralize us. Looking at other metrics like measurements, progress photos, performance, and most importantly, how we're feeling. are far more accurate indicators of progress than that small digital number.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll get a lot of coaching around this in my new coaching program, launching June 8. I'm going to help you kick the attachment to how much you weight once and for all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
TELL ME: Have you ever stepped on the scale and wondered WTF happened? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodisfuel #eattoperform #eatwell #whatsonmyplate #balanceddiet #foodismedicine #strongbysarah #girlsgonestrong #fitspro #fitnessmotivation #shapesquad #powerofshe #personaltrainer #personaltraining #iifym #flexibledieting #brunchsohard #dogmomAF #netflicandchill #goalgetter #goalsetter #crushgoals #ditchthediet #loveyourbody #allfoodfits #ambitionista #nourishnotpunish #weightlossadvice

[You want to read all of this post] You're afraid

[You want to read all of this post] You're afraid of making a change because you're focusing on what you have to lose instead of what you have to gain. That's it. That's the tweet. Or the Instagram post, such as it is.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Change is terrifying, but it's a necessary part of life if you're going to make forward progress, be it in health or in life. You can stay where you are, right now, thinking about "someday," or you can make "someday" right NOW. You don't have to wait for Monday or a new month or a new year. You don't have to wait for Stay At Home orders to end. You just have to decide that you're tired enough of your current circumstances to make a change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Or, as @Elizabeth_Gilbert_Writer puts it, "I’ve never seen any life transformation that didn’t begin with the person in question finally getting sick of their own bullshit.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you tired of your own bullshit when it comes to your health and fitness? If so, I might be your girl. I'm opening my new coaching program for enrollment on June 1. What's it going to include? Glad you asked.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️12 weeks of fitness programming⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Custom macros ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Mindset coaching ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Weekly check-ins ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Facebook community ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Bi-monthly Facebook Live Q&As⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Direct access to me via @Trainerize ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And that's just the big stuff...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're tired of your own bullshit - or you want a coach that knows what they're doing and cares about your progress - drop an emoji in the comments and I'll add you to the waitlist (which, btw, will receive a sweet waitlist discount).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go on. Leave that emoji. I promise you're going to want in on this.

#TBT to my least favorite day of fitness ever in l

#TBT to my least favorite day of fitness ever in life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hated every single moment of this day. I begged my coach the morning of my first and only strongman competition to let me withdraw. He refused. I had signed up to try something new. I had trained for months. I had to see it through.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It was 114 degrees in July. The competition was outside on the asphalt. It was way behind schedule and by the last event, I didn't care if I posted a score or not. I just wanted my two minutes of time to be over. At the end of the day, I didn't finish last. Second to last. But not last. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And I not only squatted wagon wheels, I PULLED A TRUCK. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Not far. And the bruises on my ribs weren't cute. But I PULLED A FREAKING TRUCK.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then, I went home and vomited for the rest of the night from heat exhaustion.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hated this day and I'll never sign up for another strongman competition, but I'm glad I did it. Nearly three years later, I'm still proud of myself for following through on the commitment I made. I'm thankful for that coach who paid my tears no mind and told me to go warm up. They were big crocodile tears, too, the kind my daddy would take one look at and find a way to give me whatever I wanted. They didn't work on Coach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I keep talking about comfort zones around here, and the need to step out of them if you want your life to change. I want you to look at this picture and know I practice what I preach. I constantly step out of my comfort zone, both in fitness and in life. I'm not the coach asking you to do something I won't.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're looking for that, if you're looking for a coach that knows what they're doing, that practices what they preach, that will help you reach your best self, I'm your girl. Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does stepping out of your comfort zone look like? Tell me in the comments.

Read More From Sarah

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7 Free Bodyweight Workouts

7 Free Bodyweight Workouts

First Name E-Mail Address

sarahwyland

Instagram post 17854825379026499

Instagram post 17854825379026499

"I GAINED 3LBS OVERNIGHT." Double tap if that's be

"I GAINED 3LBS OVERNIGHT." Double tap if that's been you. And then keep reading. Because girl, you did NOT gain 3lbs overnight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just like I didn't gain 6lbs in three days ahead of my last weightlifting meet before quarantine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your weight fluctuates. Women can step on the scale one day and weigh 2lbs more than they did the day before. Two days later? They're down 3lbs. It's a fact of life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reasons the scale fluctuates: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Hormonal changes⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Water retention⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Crappy sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️High stress levels,⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Increased sodium intake ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Last night's meal was heavy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why I discourage clients from using the scale as their sole measure of progress. The scale lies. It can demoralize us. Looking at other metrics like measurements, progress photos, performance, and most importantly, how we're feeling. are far more accurate indicators of progress than that small digital number.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll get a lot of coaching around this in my new coaching program, launching June 8. I'm going to help you kick the attachment to how much you weight once and for all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
TELL ME: Have you ever stepped on the scale and wondered WTF happened? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodisfuel #eattoperform #eatwell #whatsonmyplate #balanceddiet #foodismedicine #strongbysarah #girlsgonestrong #fitspro #fitnessmotivation #shapesquad #powerofshe #personaltrainer #personaltraining #iifym #flexibledieting #brunchsohard #dogmomAF #netflicandchill #goalgetter #goalsetter #crushgoals #ditchthediet #loveyourbody #allfoodfits #ambitionista #nourishnotpunish #weightlossadvice

[You want to read all of this post] You're afraid

[You want to read all of this post] You're afraid of making a change because you're focusing on what you have to lose instead of what you have to gain. That's it. That's the tweet. Or the Instagram post, such as it is.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Change is terrifying, but it's a necessary part of life if you're going to make forward progress, be it in health or in life. You can stay where you are, right now, thinking about "someday," or you can make "someday" right NOW. You don't have to wait for Monday or a new month or a new year. You don't have to wait for Stay At Home orders to end. You just have to decide that you're tired enough of your current circumstances to make a change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Or, as @Elizabeth_Gilbert_Writer puts it, "I’ve never seen any life transformation that didn’t begin with the person in question finally getting sick of their own bullshit.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you tired of your own bullshit when it comes to your health and fitness? If so, I might be your girl. I'm opening my new coaching program for enrollment on June 1. What's it going to include? Glad you asked.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️12 weeks of fitness programming⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Custom macros ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Mindset coaching ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Weekly check-ins ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Facebook community ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Bi-monthly Facebook Live Q&As⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Direct access to me via @Trainerize ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And that's just the big stuff...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're tired of your own bullshit - or you want a coach that knows what they're doing and cares about your progress - drop an emoji in the comments and I'll add you to the waitlist (which, btw, will receive a sweet waitlist discount).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go on. Leave that emoji. I promise you're going to want in on this.

#TBT to my least favorite day of fitness ever in l

#TBT to my least favorite day of fitness ever in life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hated every single moment of this day. I begged my coach the morning of my first and only strongman competition to let me withdraw. He refused. I had signed up to try something new. I had trained for months. I had to see it through.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It was 114 degrees in July. The competition was outside on the asphalt. It was way behind schedule and by the last event, I didn't care if I posted a score or not. I just wanted my two minutes of time to be over. At the end of the day, I didn't finish last. Second to last. But not last. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And I not only squatted wagon wheels, I PULLED A TRUCK. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not far. And the bruises on my ribs weren't cute. But I PULLED A FREAKING TRUCK.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then, I went home and vomited for the rest of the night from heat exhaustion.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hated this day and I'll never sign up for another strongman competition, but I'm glad I did it. Nearly three years later, I'm still proud of myself for following through on the commitment I made. I'm thankful for that coach who paid my tears no mind and told me to go warm up. They were big crocodile tears, too, the kind my daddy would take one look at and find a way to give me whatever I wanted. They didn't work on Coach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I keep talking about comfort zones around here, and the need to step out of them if you want your life to change. I want you to look at this picture and know I practice what I preach. I constantly step out of my comfort zone, both in fitness and in life. I'm not the coach asking you to do something I won't.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're looking for that, if you're looking for a coach that knows what they're doing, that practices what they preach, that will help you reach your best self, I'm your girl. Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does stepping out of your comfort zone look like? Tell me in the comments.

A peek into my DMs: "Does it bother you to be the

A peek into my DMs: "Does it bother you to be the only girl lifting weights?" And a favorite: "How can you be strong but also still feminine?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Why are those even questions? Why do we - women and men alike - still think you can't be strong and feminine? Have muscles and wear a dress? Wear both lifters and heels? Hi, I wear a bow in my hair at every meet, never leave the house without earrings and mascara, and it's not uncommon for me to be rocking red lipstick on the platform (@Maybelline SuperStay Ink Crayon, all colors, you're welcome). I've also got a 300+ back squat and my clean-and-jerk is approaching body weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This above outfit? It's one of my favorites. I love dresses and heels. But I also love leggings and lifters. There's room in my closet for both and I don't have to choose. You don't have to choose either. I'm grateful for women like @katrintanja and @_hunterelam who show women everywhere that there's no need to choose. We need role models like them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm also grateful that sometimes, I AM the only girl in the weight room. It's been like that for years. Being the only girl in the weight room has translated into a lot of confidence in other areas of my life. I'm not intimidated when I sit down in a meeting and I'm the only female there. I'm not afraid to step up to the plate in a male-dominated field, sport or otherwise. Weightlifting has given me a confidence I wouldn't have found otherwise.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Real talk: you can't toss your bodyweight overhead unless you've got a certain kind of confidence.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's bullshit that we're still in a place where women feel they have to choose. Which, BTW, those DMs mentioned above? They came from women. Sometimes they're judgmental. They're in the "women shouldn't have muscles" camp. But a lot of times? They really do want to know how they can start lifting without losing their femininity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's not one or the other. It's not "be feminine" or "be strong." It's both, if you want it to be. There's no need to choose.

Got anxiety? I do. Sometimes, I just worry. About

Got anxiety? I do. Sometimes, I just worry. About what? No freaking idea. I just sit on my couch and fret over the impending sense of doom hovering over me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These days, I'm pretty good at managing it. Exercise is key for me. So is writing. With my schedule completely off its rocker right now, it's designated screen-free time spent outside that helps the most. And writing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It wasn't always like this though. When I was 20, my anxiety was crippling. After a bad breakup, it was so bad that I had to take a medical leave of absence from work and withdraw from classes, putting me a semester behind in school. I fell into a deep depression. I was ALWAYS a top student, a model employee, but suddenly, I couldn't sit through a statistics class without having a panic attack. I felt out of control and I didn't like it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I had access to the resources to help me and the strength to ask for help. Therapy was a godsend. I took medication for a while until I felt confident enough to be weened off of it. But I will never forget those days of feeling hopeless. I will never be so cocky as to think I couldn't end up back there. And I will never take the resources I had for granted. Some aren't so lucky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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May is Mental Health Awareness Month. While my story isn't unique, it's something I didn't talk about for a very long time. People tend to think I have it together. That I'm on top of "it." But anxiety also puts me on my couch worrying about an unidentified issue. Anxiety doesn't have a type or a face or gender. High functioning anxiety is real.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wanted to share my anxiety struggles as part of that conversation - that anxiety doesn't discriminate. That the "has it together" girl you know may actually be sitting and fretting over something she can't actually put a finger on.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're struggling, you're not alone. Reach out. Wave your white flag if you need to. It's not weak to ask for help. It's brave. So very brave. Remember that.

Day 61 of self-isolation over here. Leave some emo

Day 61 of self-isolation over here. Leave some emojis below to tell me how you’re doing!

Mine: 👌🏻🤦🏼‍♀️😂🙏🏻💪🌮🐶📚📝🎥
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#selfisolation #selfcare #quarantineandchill #netflixandchill #brunchsohard #dogmom #dogmomlife #dogmomaf #quarantinediaries #qurantinedaf #imisspeople #selflove #sideponytail #eatsleepread #writinglife #fitnesslife #sidehustle #cookingathome #eatwholefoods #netflixseries #netflixshows

[SAVE + SWIPE] So you want to go on a diet. Awesom

[SAVE + SWIPE] So you want to go on a diet. Awesome. Proud of you for wanting to take control. But I have to ask. Is now the right time?

There's a right and a wrong time to diet. If you can't remember the last time you weren't dieting, are totally stressed out, not sleeping well, or missed a menstrual cycle, now is likely not the right time for you to cut calories.

On the other hand, if you haven't spent the last few months dieting (I said dieting, not eating healthy, there's a difference), have your stress levels managed, are getting enough sleep, and your hormones are under control, it might be a good time to diet.

There is also the mindset factor. WHY do you want to diet? Does your wish to go into a deficit come from a place of unhappiness or self-loathing? Or is your "why" more purposeful?

What about lifestyle factors? Are you going through a transitional phase such as changing jobs, moving, or going through a relationship change? Cutting calories may be an unnecessary stressor right now.

If you're considering a diet, swipe through to take a quick yes/no quiz to see if NOW might be a good time for you to enter a period of calorie restriction.

Got questions about your results? Leave me a comment or send me a DM.
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#weightloss #diet #nutrition #brunchsohard #dogmom #dogmomaf #fitnessgoals #fitpro #nutritioncoach #weightlossgoals #weightlosshelp #fatloss #bodycomposition #fitnesscoach #nutritionalinfo #foodisfuel #strongnotskinny #strongbysarah #powerofshe #shapesquad #themoreyouknow #girlsgonestrong

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