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Follow me on Instagram @heatherstammen

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YOU DON’T NEED TO ASK PERMISSION TO BE GREAT. Your life story is going on RIGHT now. You have full control over what your current chapter looks like. Sure there will be days dotted with lows, inconveniences, and trials. Don’t let those days DEFINE you. Don’t let those days paint your life story. This is your daily reminder to get up, kick ASS and dig deep to find your warrior mentality :)
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#personaltrainers #fittips #fitcommunity #motivationforlife #motivationiskey #fearlessmotivation #successgoals #successfulminds #mindsetiskey #motivationtuesday #bestmotivation #positiveliving #manifestyourdreams #powerofthemind #positiveintentions #selfgrowth #youarepowerful #highvibelife #lawofattraction #lifetransformation #goaldigger #goalgetters #growthmindset #mindovermatter #goalsettingtips #setgoalsnotlimits #chasinggoals #personalgrowth #selfimprovement #confidenceiskey

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Happy Thanksgiving! My advice as a personal trainer and nutritionist: Enjoy your day!!! Make memories! Don’t stress about food. I always say if it’s a memory making experience - then make the dang memories! It’s one day out of a year. Eat until you’re satisfied and not overly stuffed. Thankful for you!!
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#thanksgiving #healthtips #falltime #fallleaves #fallcolor #healthyhappylife #iamwellandgood #intuitiveliving #liveinspired #mindandbody #mindbodygram #wellnessjourney #selfloveclub #nourishyourself #mindfulliving #fallfeels #fallvibes #fallcolours #leavesarefalling #fallweather #familyfirst #pocket_sweetness #personaltrainers #personaltrainerlife #powerofshe #activeliving #thesweatlife #youcandoit

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LET’S BATTLE:
Up for a challenge? Try this battle rope workout. All skill levels can participate!
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WORKOUT: Complete each movement for 30 seconds. Follow it up with a 15 second break. ⠀⠀
MOVES:
-Alternating waves
-Jumping jacks -Slams -Alternating Wave lunges -Alternating lateral slams ⠀⠀
Get through this whole circuit 3 times for a quick 11 minute workout. This is perfect to tag on to the beginning or end of an upper body day! To see the whole circuit in action - click on my IGTV.
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Have you used battle ropes before!? What’s your go-to cardio? Comment below. Also - this is by far the coolest picture of me that exists so my content pretty much just goes downhill from here, lol :)
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This pic wouldn’t be possible without @yourfaceisrad @kimmdicato @stayclassycrossfit
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#battleropes #battleropesworkout #workoutoftheday #wod #battleropecardio #cardioideas #cardioworkout #nosweat #personaltrainerworkout #myworkout #letsgetsweaty #justmove #justdoit #battleropestraining #battleropesslams #battleropesarenojoke #battleropesexercise #workoutvideo #gymvideos #fitnessvideos #exerciseroutine #fittips #personaltrainerlife #homeexercise #girlsgonesporty #activeliving #strongmom #activemom #momwithmuscles

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Go against the grain and try LOVING yourself instead of bashing yourself.
Good hair day ✔️
Good makeup ✔️
Good outfit ✔️
Share with me one thing you love about yourself today below ⬇️
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#setyoursoulonfire #soulsunday #confidence #selfloveclub #bodyimagemovement #positivebodyimage #normalizenormalbodies #bodykindness #allbodiesarebeautiful #healthyminds #selfdevelopment #selfawareness #selfimprovement #selfmotivation #confidenceiskey #inspiredaction #positiveaffirmations #personalgrowth #positivelife #positiveattitude #positivemood #thinkhappythoughts #positivevibesonly #centred #thepowerofnow #highvibelife #powerofthemind #youarepowerful

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YOU’RE NOT GOING TO GET THE BUTT YOU WANT BY SITTING ON IT:
Some tough love for you today - it’s going to be hard. It’s going to hurt. There are going to be plenty of days you “don’t want to” and “can’t make time” - do it anyway. 10 minutes, 20 minutes or an hour - just move. Decide and move forward. The time it takes for you to fight the mental battle in your brain you could have had your workout done. In fact - I find the busier I am the more I’m able to fit in my workouts based upon pure SCHEDULING.
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So if you’re tired, busy, and overwhelmed - great! You’re human. Now that we’ve established you have a pulse - let me take some of that stress off your plate. I’d be more than happy to design a custom workout program that fits your needs. That’s what I do all day. I have plans to fit everyone and every skill level. So what’s holding you back?
📸 @yourfaceisrad
💄 @brandibravoartistry
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#personaltrainer #motivationmonday # #findyourstrong #dreambig #girlsgonesporty #powerofshe #thesweatlife #workouttime #youcandoit #bestlifeproject #betterforit #movementculture #strongnotskinny #positivemood #workoutmotivation #workoutday #momfitness #momswhoworkout #postpartumfitnessjourney #healthymomma #momwithmuscles #mamastrong #workingonmyfitness #gymmom #beachbody #unlimitedparadise #vitaminsea #stcharlesil #genevaillinois #personaltrainer

Instagram post 2172022607473732132_173940828 $LASHES MAKE EVERYTHING BETTER!!! But for real - I think lashes are the KEY to everyday happiness :) I totally get why all you girls get lash fills BUT since I’m blind in one eye (born this way - yes I can see you if I close one eye)…. I don’t want to mess around with potentially getting an infection in my one good eye. So - I set out to finally learn how to apply lashes (it’s a work in progress). Anyway - one of my favorite girls to follow on Insta -@jenna_fail - literally does the BEST winged eyeliner and lash routine every day! She totally inspired me to learn this for myself and now I’m sharing my tips with you PLUS some of my favorite products. So if you’re into tutorials - this one is for you :) And don’t forget - I’m not a pro at all so this is for you everyday normal girls like me. You can find the video on my IGTV (just click the tv with the lightening bolt icon above). So I want to hear - are you a lash girl!? Comment below and also I want to hear your tried and true tips for getting them on the FIRST try. . . . #igtv #igtvfollow #makeuptutorial #wingedeyeliner #easymakeup #freshfaced #toofaced #stilamakeup #ofracosmetics #everydaymakeup #mylook #tutorialmakeup #makeuplooks #makeupvideos #makeupvideo #igtvmakeupvideo #makeupideas #makeupoftheday #makeuptime #makeuplook #makeupinspiration #lashesfordays #lashesonpoint #lashesofinstagram #lashlover$

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WHY I DITCHED TREAT MEALS AND WHAT I DO NOW INSTEAD:
Oh boy do I remember looking at a dish like this back in my newbie fitness days and mentally planning my next treat meal to indulge. That was old Heather. New Heather knows that drastic principals and labeling food as “good” or “bad” is not sustainable and actually causes food phobias.
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So what’s the solution to eating “what you want” and having the “body you want”? Two things have worked for me:
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1. Tracking macros on and off for years now has taught me how my body responds to certain macro breakdowns for my goals. Example: I lift so my body does well on a higher carb and moderate protein/fat balance. Tracking has taught me more about portion sizing, meal pairing, and how I feel if I’m over or under on certain macros (primarily protein). It’s less about control and more about learning your body!
2. Since tracking isn’t for everyone - my other simple trick is pairing protein with energy rich foods (carbs and fats). So if you want that banana and peanut butter - try pairing it with a protein shake. Want pasta? Great - top it will grilled chicken or shrimp. Want ice cream? Pair it with…. Just kidding. Top that off with hot fudge and call it a night girl. But combining protein with energy rich macros keeps your body in an anabolic state (muscle building and fat burning).
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And that’s it! Unless you have an autoimmune disease or you are insulin resistant - all foods should have a place in your life if you want them! Drop an emoji below of your favorite foods so we can drool together :)
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#macros #iifym #trackingmacros #balancingmacros #healthyfoods #fitfoodie #eeeeeats #delicious #instayum #heresmyfood #onthetable #mentalwellness #mentalwellbeing #nostigma #mentalhealthtips #healthyhappylife #healthmatters #iamwellandgood #mindbodygreen #mindbodygram #nourishyourself #selfloveclub #wellpreneur #wellnessjourney #activeliving #beachbody #fitnesslifestyle #girlsgonesporty #staypositive #powerofshe

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And that’s a wrap on Halloween 2019! At least one of us had fun....
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#halloween2019 #halloweencostume #babyshark #pirate #babybonding #honestmomconfessions #documentingmotherhood #dailyparenting #lifeandlensblog #parenthood_unveiled #stopdropandmom #thisismotherhood #mytinytribe #familyforever #lovemyfam #pocket_sweetness #holdthemoments #ig_motherhood #motherhoodintheraw #ohheymama #ohheymamas #teammotherly #our_everyday_moments #halloweencostumes #costumeideas #babysharkcostume #diyhalloweencostumes

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