#fitfire

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#fitfire#rookgas#rookgasafvoer#ventichim#schoorsteenveger#fitfireflex#rookgaskanaal#rookgassen#schoorstenen#schouwen#verwarming#snaplok#hvac#verwarmingsketel#kachel#chimney#ontop#cvketel#ricomgas#ventilatie#rookgascascade#chimneysweeper#furanflex#hvactech#fitcops#ventilatiesysteem#ventilatiekanaal#ventilatietechniek

Hashtags #fitfire for Instagram

It was an ABsolutely fabulous day. 😂
See what I did there? 👆
So today was chest and back... but here’s what I do in between sets. Rather than sitting and letting my heart drop, I incorporate abs.
Every. Day. ⏩ Swipe for 3 ab-xercises! ⏩ (too much? 🥴)


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50.1 miles
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15 hrs 9 min
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Between a 45 and 60 lbs pack
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Few beers, some solid coffee, good friends, and finding the time.
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50 miles rucked in the first 15 days of the year to complete @goruck 's Resolution Ruck 2019.
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@kmurph1315 and I complete most of these miles together, so here is a congratulations to him as well.
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While this was not particularly an incredibly difficult task, it has been very time consuming and inconvenient.
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With that, I am happy to be starting 2019 off with the following.
- a challenge to workout twice most days
- stepping outside of my normal training styles
- spending more time outside
- facing cold weather (because I hate it)
- sharing more thoughts and ideas with friends
- better preparing myself for the #ToughRuck during the @bostonmarathon this April
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Just like the beginning of any call I get at work, the first few minutes dictate the entire rest of the incident.
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Crush January with everything you have, and set the pace for the rest of the year.
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2019 is here...set the pace.
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#resolutionruck


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Let’s talk about abs. 😉
How often do you train?
Me: every day I’m in the gym.
Crunches?
Me: Barely ever... I change it up but try to hit those lower abdominals that are harder to tighten.
Obliques?
Me: always. Nearly every day. I will even do isolated arms to get those obliques to tighten more, rather than both arms simultaneously
Want me to post some of my favorites?

Ps. Today was legs again. 300 Romanian dead lifts. 300 total Bulgarian split squats.
Shaking like jelloooooo!


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I go to school with some pretty amazing dudes!! Fried chicken and beers to celebrate our last day of full time classroom in Paramedic School ! #summershack #friedchicken #ufo #ballastpoint #fitcops #fitfire #peaceoutbitches #fitmom #love


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Cheat day. 🥞pancakes (with chocolate chips and syrup)
🧀LOTSA cheese!
🍬candy
🍕pizza
🥃whiskey
🍬did I mention candy?

It’s ok to have a cheat day - or off day- or whatever! Just make sure you’re not making it a habit.
I absolutely COULD eat like this everyday. I love. Love. Love. Food. But know I need to feed the one body I have, well.
And good night. ✌🏼


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Coconut yogurt with organic coco chips, cocoa nips, peanut butter, blueberries and grapefruit. #FitFIRE #wellness


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Soooo Friday. Time to slack? Nope.
Shoulders, calves and abs at the gym (@anytimefitnessmedina ) then feeeling energized(thank you @firesciencenutrition ) decided to scoot to the fire station and do a lower body workout with bunker pants and a hose line.
Sweat? 😅 Yes.
Love it? 🥰 YES.
Work your body. It’s the only one you’ve got. 🦁


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#fitFIRE New year's spread. This year is going to be good


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When things get iffy.. find your inner warrior .. or in my case ? Look down and see ‘Molon Labe’ aka ‘come and take ‘ (them) .. the ultimate act of defiance .. go through them if you must .. #power #wrapup #fitmom #fitcops #womenforwomen #fitfire #molonlabe #comeandtake #kingleonidas #idfwu


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"Falling down, is an accident. Staying down, is a choice. It is never too late to fix your shit."
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#FitFire #FemaleVolunteerFireFighter #Fire #FireInHerSoul #BothLines #RedAndBlue #VolunteerFF #Phoenix #LearningToStandAgain


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6am group training session at @anytimefitnessmedina to get the day going right... Then 4 garbage cans filled with salt by shovel at work to finish it off. It was only 9 degrees here in MN, but by that fourth garbage can, I was sweating. 😅
MOVE whenever you can! Even if it’s shoveling salt into garbage cans in 9 degrees - yes I volunteered for that one. 💪🏼
#strongafmedina


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🔥Some women fear the fire, some women simply become it. ~R.H.Sin 🔥
@r.h.sin


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Onze #ventisol #voorgeïsoleerde #ventilatiekanalen zijn zo mooi afgewerkt dat deze uitermate geschikt zijn voor zichtwerk. Heeft u interesse in de gepaste #ventilatiematerialen of ons advies voor uw project, contacteer ons op contacteer ons op info@ventichim.be, www.ventichim.be Of 0476/23.10.31 #ventilatie #ventilatiesysteem #ventilatiekanaal #ventilatietechniek #ventilatierooster #ventilation #ventichim #fitfireflex #fitfire #ontop #intapic


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Back and chest today.
I’m excited to see the progress in my back. Feeling stronger each back day.
I love seeing those muscles work and see that back grow.
Gimme wings baby! 🦅
🦇DB bench
🐥DB pullovers
🦆 Cable crossover
🦉DB single arm row
🦋 Barbell bent over row
🕊 Incline DB flyes 🦃 Underhand cable pulldowns (shown)
🐝 Rotator cuff external rotation 🦚 Abs. Always abs. 😉


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#Vakantie is gedaan. Onze voorraad #ventilatiekanalen zijn aangevuld en klaar om geleverd te worden. verkrijgbaar in #galva #rvs #alu en #koper van dn 80 tot dn 1600. Interesse in de gepaste #ventilatiematerialen of ons advies voor uw project, contacteer ons op contacteer ons op info@ventichim.be, www.ventichim.be Of 0476/23.10.31 #ventilatie #ventilatiesysteem #ventilatiekanaal #ventilatietechniek #ventilatierooster #ventilation #ventichim #fitfireflex #fitfire #ontop #intapic


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We bring the heat! 🔥✊
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Benefiting Fallen Firefighters Foundation. 🇺🇲👨‍🚒
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#MANIMAL #StandApart #TrainHard #LiftHeavy #MANIMALWristWraps


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A little #flexfriday in the sparring gear that is on hiatus until I finish clinical rotations.. there is no way that I could survive Medic school without the prior discipline of studying Krav Maga extensively . ‘I train to walk in peace’.. the confidence gained in knowing one’s power of the mind/ body /universal connection translates well to medicine . #flexfriday #redfriday #kravmaga #confidence #killer #aggression #peace #tryme #fitfire #fitcops #fitmom #medic #hippocrates


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2018. What can I say... another year older. None the wiser... continually trying to improve. 🤩
I don’t really do resolutions... but goals, always. Bigger, stronger, healthier.
Let’s get ‘em 2019! 🥳


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This year especially has reminded me to be the kind of woman that other women want to be around .. be supportive , be inclusive, don’t shit talk and always remember that we all have something to bring to the table .. these women above have made me a better person . #women #family #friends #womenforwomen #fitcops #fitfire


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Great back workout today at the station. Including rack pulls 2x30 drop sets. 😵
Needed that @firesciencenutrition overhaul recovery after that one, and NEARLY out!
Time to reorder! 😉
#thefsnfamily


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