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Follow me on Instagram @heatherstammen

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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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HEY TYPE-A MAMAS - YOU FAILED ME!!!!
As a mom-to-be you hear ALL the things about sleep, temper tantrums, breastfeeding, sickness, school, and bedtime routines. Want to know what you don’t hear about!? The RIDICULOUS things you will do for your kids - especially as a type-A mom (Anyone remember the huge balloon garland I made for Lincoln’s 3rd birthday?!?). So here’s the story how I made these monster trucks from flat cardboard boxes…. When I asked Lincoln weeks ago what he wanted to be for Halloween his answer was consistently “a garbage truck”. Not a garbage man - a garbage truck. Sweet, I thought, I’ll make Drake a garbage can and call it a day!

Well, one bright sunny day (I mean who knows if it was actually… it just goes better with this story) little Lincoln decided that he no longer wanted to be a garbage truck and now he wanted to be a dump truck. Sweet, I thought, I’ll make the whole family a construction crew and Lincoln can be the dump truck.

Fast forward a few days and Nick suggested to Lincoln that he be a ZOMBIE dump truck. As soon as he said it - there was no turning back. I chimed in. WAIT! LINCOLN! What if you are the ZOMBIE MONSTER TRUCK. Lincoln’s little blue eyes lit up like the North Star (dramatic… but true) and he said YES!!!! You see - Lincoln has this thing with monster trucks. We have practically every single character and we’ve been to the Monster Truck Jam show twice. Sweet, I thought, I’ll make each of us a monster truck. STORY CONTINUED BELOW IN COMMENTS ⤵️⤵️⤵️

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WE DID SOMETHING BIG THIS WEEK!
We transferred our final embryo!!! There’s so much I want to say about having babies, IVF, and infertility - but to keep it simple - our transfer was yesterday and now we are in the 2 week wait. So why am I sharing this? I’ve actually had a bunch of people ask me that very question and if Im worried to share something so personal so soon. 2 reasons…
1. I am on a lifting restriction of 20 pounds or less (I literally cannot even lift my kids) so keeping it a total secret was not an option. I need help from my family, nanny, and my clients. If I don’t feel good - I don’t want to hide it. If something goes wrong - I don’t want to be fake. Im the best ME when I can be ME.
2. There are SO many women struggling with infertility and dancing with being lonely, sad, and confused. Let me be your soundboard. I am an open book. My career is helping people and this is part of it. So if you’re going through infertility and are in an IVF protocol - we’re already intimately linked. Infertility is nothing to be ashamed about.
And that’s it! I’ll take as many prayers as possible but ultimately I know that this is up to God and there’s no use in worrying. I did my part and gave this embryo a fighting chance of life. As one of my best friends reminded me yesterday - God already knows this baby. I’m content living with that. I’ll update when I can and when it’s appropriate. Until then - prayers and positivity only :)
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#abundancemindset #goodthoughts #growthmindset #onlygoodvibes #personalgrowth #positiveattitude #positiveenergy #positiveaffirmations #positivelife #positivevibesonly #thinkhappythoughts #staypositive #bemindful #peacefulwarrior #lawofattraction #lifepurpose #soulpurpose #spiritualgangster #spiritualgrowth #iamwellandgood #mindfulliving #mindbodygreen #ivfjourney #ivf #ivftransfer #ivfwarrior #ivfcommunity #ivfsupport #mamatribe #mylittles

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LOVE YOURSELF ENOUGH TO LEVEL UP.
Your emotions, actions, goals, friends, career and health all start with YOU! Where you invest your time and who you decide to surround yourself with is a daily decision that is ultimately your choice. Don’t dim your light to appease others. Tag a friend who always challenges you to be your best version.
📸 - @yourfaceisrad
💁🏼‍♀️💄 @kimmdicato
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#healthymindset #highvibelife #highvibes #lawofattraction #manifestyourdreams #positiveintentions #powerofthemind #raiseyourvibration #selfgrowth #youarepowerful #goodthoughts #abundancemindset #thinkhappythoughts #positivemood #personalgrowth #girlsgonesporty #youcandoit #thesweatlife #powerofshe #fitnesslover #workouttime #fitnesswomen #fitmominspire #strongmom #momswhoworkout #momwithmuscles #workingonmyfitness #mamastrong #activemom

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STEP IT UP WITH THIS BENCH WORKOUT:

GOAL - Get through full circuit 4 times.
MOVES + REPS:
1. Bench Step Up (right leg) - 15 Reps. Can add dumbbells.
2. Bench Step Up (left leg) - 15 Reps. Can add dumbbells.
3. Bench Lateral Hop Overs - 20 Reps.
4. Bench Push Up to Squat - 10 Reps.
5. Bench In and Outs - 15 Reps.
6. Bench Jumps - 15 Reps.
Want a cardio finisher? Tag on a one minute FAST fun at the end of each circuit. Tag a friend you want to challenge with this workout. Get after it and happy Friday :)
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#wod #fitfriday #benchworkout #bodyweightworkout #resistancetraining #girlswholift #girlgonesporty #fridayworkout #strongmomma #fitmomlife #strongmoms #healthymomma #momwithmuscles #postpartumfitnessjourney #workingonmyfitness #gymmom #athomefitness #quickworkout #sweatpink #findyourstrong #thesweatlife #youcandoit #workouttime #activeliving #beatyesterday

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