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26 May

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Had a great time leading a Live Workout,on Faceboo

Had a great time leading a Live Workout,on Facebook, this Saturday morning!
I had the chair there for modifications on pushups or planks and for balance. I demonstrate modifications of each move for those hopping on live.

No equipment necessary! You should join me next Saturday 10:35am, Central Time!

My last puppy! Im too old for this! Love him, but

My last puppy! Im too old for this! Love him, but he is a handful!

He’s keeping me so busy. He’s growing and is over 18 lbs now and he is long and tall.

Rowdy loves to play ball and slide down the big slides at the school and park. He loves to climb. He thinks he is a cat or tiger, climbing everywhere he shouldn’t.

He was caught/busted the other day climbing from the couch and jumping to the top of his big crate. He was caught chewing on the rugs that I cant keep on the floor because he chews them. (Shown in slide 2)

He loves to walk in the morning and play at the school in the evenings. He is very social and stops at any house where people are outdoors and tries to go up and introduce himself.

When we pass by his little girlfriends house, puppy shown next slides, he runs to the door and sits and barks. I have to drag him amd sometimes physically pick him up and carry him away from her door. He loves your dog @Jackie Griffin.

𝐈 𝐖𝐀𝐒 𝐍𝐎𝐓 𝐄𝐗𝐏𝐄𝐂𝐓𝐈𝐍𝐆 𝐓𝐇𝐀𝐓!!

Yes I wasn’t expecting our newest program to be so RAD. So, I actually did the first round twice. Then I went on to do the advanced round and I have less than one week left of this program.

I saw some of the corporate test groups results and knew I was in. Look at Bonnies results, and she has a baby and a toddler.

Look at the her results and how much weight she lost.

Look at the trainer in this program, in the next photo, where you create muscle to burn the fat.

So a little highlight reel sᴍᴀsʜᴇᴅ for you below:.

I did not get as good of results as they did, but I did not go all in on my nutrition or sleep. I did get stronger. I can lift heavier, my endurance is better! Plus, I lost a few inches and no more bat wing arms. I’m happy with my results based on the work I put in.

I’m going ALL IN my next program and hosting an exclusive group to do it with me. I am blessed to have a few peeps already joining up with me Monday in my current Turn Over a New Leaf Group!!! No better time than back to school time to establish good habits!!!

So here’s the scoop on what they did: 🍦

➡️21 days (3 Monday’s) of quick + effective workouts - Repeated it twice

➡️simple meal plan + superfood or supplements (🍩🍕planned and welcomed)

➡️30 ish minutes a day (core to cardio to weights)

➡️ a coach (me)doing this ALONGSIDE of you

It’s called <<MY GROUP>> because I will be going through it WITH you and TOGETHER we will come out of this with a stronger/tighter bod 🤩 and a better mindset to tackle anything thrown our way.

You’ve 𝑤𝑎𝑡𝑐ℎ𝑒𝑑 me for 6 years now; show these ladies transformations! Help me celebrate all my years and START your journey with me, so perhaps with your permission- you can be my next Transformation Post!

Happy Birthday to my oldest son Blake! He’s 26 y

Happy Birthday to my oldest son Blake! He’s 26 years old today! I don’t know how that can be. Seems like yesterday, we were at the food court at the Woodlands Mall having a slice of pizza and riding the carousel. One of his favorite outings, when he was a little toddler.

Blake is my son who doesn’t like to be in the limelight. I will beg for forgiveness later for shouting him out on social media on his special day.

Blake is the best son I could ever ask for. Never gave me a minutes trouble. Great grades and conduct in school. He graduated with a degree in Business from Sam Houston State. He’s currently job hunting, if you know of anything.

He’s my bodybuilder/weight lifting guy. You will find him at the gym or garage lifting everyday. He does not drink or smoke. He’s into a clean, healthy lifestyle.

He’s very intelligent and can talk to you like he’s in his 40s. He’s wise beyond his years. He’s well read. He knows everything you’d ever want to know about every sport and politics.

He’s loyal. I will always remember him being my rock when my Dad died. Nick was leaving out to play baseball that day, I got the call my Dad had passed and to come right away. Blake volunteered and said Dad do not come back home, I can go with Mom to take care of Papa and I leaned on him that day. He was a young teenager and I know he would rather have gone to the game that day, instead of seeing his grandpa like that. He was such a strong guy for me that day.

He’s loyal to us all and Nicks number one fan. Hes been to almost everyone of Nicks games through High School and College.

Happy Birthday to the first baby I ever had! We are so lucky and blessed to have such a great son and Nicks blessed to have such a supportive brother!

Who says you can’t make healthier versions of yo

Who says you can’t make healthier versions of your favorite foods and they still taste good?
Who likes peanut butter cookies? Who wants the recipe?

Drop me an emoji below for the recipe or DM me.

Fall is almost her, can you believe it? Any pumpki

Fall is almost her, can you believe it? Any pumpkin lovers out there? When I think of fall I think of apples, cooler weather, holidays and pumpkin!

But, here's something I NEED to share (**for those peeps that don't want to MISS OUT!)...

🧡 There's a Limited-Edition Pumpkin Spice Flavor for protein shakes/muffins/cookies that I can't get enough of that's for those that LOVE Pumpkin Spice Lattes (But without the sugar crash and empty calories)!

🧡A good Pumpkin Spice Latte is $4-6 bucks at any decent coffee shop and this is....{SPOILER ALERT} better than Starbucks and has #allthesuperfoods

🧡Has LIMITED AVAILABILITY and is in LIMITED SUPPLY & we sold out last year in 3 DAYS!!! And they've PUT A LIMIT on how many we can BUY!!! (#mustbegood!!)

So it’s kind of a big deal because finding HEALTHY FOOD that tastes good can be SUPER CHALLENGING...

So don't delay on this one and drop an emoji to find out how to get YOURS before they're gone!! 🎃👻🎃

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First Name E-Mail Address

debbiemikolajchak

Had a great time leading a Live Workout,on Faceboo

Had a great time leading a Live Workout,on Facebook, this Saturday morning!
I had the chair there for modifications on pushups or planks and for balance. I demonstrate modifications of each move for those hopping on live.

No equipment necessary! You should join me next Saturday 10:35am, Central Time!

My last puppy! Im too old for this! Love him, but

My last puppy! Im too old for this! Love him, but he is a handful!

He’s keeping me so busy. He’s growing and is over 18 lbs now and he is long and tall.

Rowdy loves to play ball and slide down the big slides at the school and park. He loves to climb. He thinks he is a cat or tiger, climbing everywhere he shouldn’t.

He was caught/busted the other day climbing from the couch and jumping to the top of his big crate. He was caught chewing on the rugs that I cant keep on the floor because he chews them. (Shown in slide 2)

He loves to walk in the morning and play at the school in the evenings. He is very social and stops at any house where people are outdoors and tries to go up and introduce himself.

When we pass by his little girlfriends house, puppy shown next slides, he runs to the door and sits and barks. I have to drag him amd sometimes physically pick him up and carry him away from her door. He loves your dog @Jackie Griffin.

𝐈 𝐖𝐀𝐒 𝐍𝐎𝐓 𝐄𝐗𝐏𝐄𝐂𝐓𝐈𝐍𝐆 𝐓𝐇𝐀𝐓!!

Yes I wasn’t expecting our newest program to be so RAD. So, I actually did the first round twice. Then I went on to do the advanced round and I have less than one week left of this program.

I saw some of the corporate test groups results and knew I was in. Look at Bonnies results, and she has a baby and a toddler.

Look at the her results and how much weight she lost.

Look at the trainer in this program, in the next photo, where you create muscle to burn the fat.

So a little highlight reel sᴍᴀsʜᴇᴅ for you below:.

I did not get as good of results as they did, but I did not go all in on my nutrition or sleep. I did get stronger. I can lift heavier, my endurance is better! Plus, I lost a few inches and no more bat wing arms. I’m happy with my results based on the work I put in.

I’m going ALL IN my next program and hosting an exclusive group to do it with me. I am blessed to have a few peeps already joining up with me Monday in my current Turn Over a New Leaf Group!!! No better time than back to school time to establish good habits!!!

So here’s the scoop on what they did: 🍦

➡️21 days (3 Monday’s) of quick + effective workouts - Repeated it twice

➡️simple meal plan + superfood or supplements (🍩🍕planned and welcomed)

➡️30 ish minutes a day (core to cardio to weights)

➡️ a coach (me)doing this ALONGSIDE of you

It’s called <<MY GROUP>> because I will be going through it WITH you and TOGETHER we will come out of this with a stronger/tighter bod 🤩 and a better mindset to tackle anything thrown our way.

You’ve 𝑤𝑎𝑡𝑐ℎ𝑒𝑑 me for 6 years now; show these ladies transformations! Help me celebrate all my years and START your journey with me, so perhaps with your permission- you can be my next Transformation Post!

Happy Birthday to my oldest son Blake! He’s 26 y

Happy Birthday to my oldest son Blake! He’s 26 years old today! I don’t know how that can be. Seems like yesterday, we were at the food court at the Woodlands Mall having a slice of pizza and riding the carousel. One of his favorite outings, when he was a little toddler.

Blake is my son who doesn’t like to be in the limelight. I will beg for forgiveness later for shouting him out on social media on his special day.

Blake is the best son I could ever ask for. Never gave me a minutes trouble. Great grades and conduct in school. He graduated with a degree in Business from Sam Houston State. He’s currently job hunting, if you know of anything.

He’s my bodybuilder/weight lifting guy. You will find him at the gym or garage lifting everyday. He does not drink or smoke. He’s into a clean, healthy lifestyle.

He’s very intelligent and can talk to you like he’s in his 40s. He’s wise beyond his years. He’s well read. He knows everything you’d ever want to know about every sport and politics.

He’s loyal. I will always remember him being my rock when my Dad died. Nick was leaving out to play baseball that day, I got the call my Dad had passed and to come right away. Blake volunteered and said Dad do not come back home, I can go with Mom to take care of Papa and I leaned on him that day. He was a young teenager and I know he would rather have gone to the game that day, instead of seeing his grandpa like that. He was such a strong guy for me that day.

He’s loyal to us all and Nicks number one fan. Hes been to almost everyone of Nicks games through High School and College.

Happy Birthday to the first baby I ever had! We are so lucky and blessed to have such a great son and Nicks blessed to have such a supportive brother!

Who says you can’t make healthier versions of yo

Who says you can’t make healthier versions of your favorite foods and they still taste good?
Who likes peanut butter cookies? Who wants the recipe?

Drop me an emoji below for the recipe or DM me.

Fall is almost her, can you believe it? Any pumpki

Fall is almost her, can you believe it? Any pumpkin lovers out there? When I think of fall I think of apples, cooler weather, holidays and pumpkin!

But, here's something I NEED to share (**for those peeps that don't want to MISS OUT!)...

🧡 There's a Limited-Edition Pumpkin Spice Flavor for protein shakes/muffins/cookies that I can't get enough of that's for those that LOVE Pumpkin Spice Lattes (But without the sugar crash and empty calories)!

🧡A good Pumpkin Spice Latte is $4-6 bucks at any decent coffee shop and this is....{SPOILER ALERT} better than Starbucks and has #allthesuperfoods

🧡Has LIMITED AVAILABILITY and is in LIMITED SUPPLY & we sold out last year in 3 DAYS!!! And they've PUT A LIMIT on how many we can BUY!!! (#mustbegood!!)

So it’s kind of a big deal because finding HEALTHY FOOD that tastes good can be SUPER CHALLENGING...

So don't delay on this one and drop an emoji to find out how to get YOURS before they're gone!! 🎃👻🎃

The 90 /10 Rule Ya know? The one that says nutrit

The 90 /10 Rule Ya know?

The one that says nutrition is 90%+ of your results?

Well...

Men lie. And women lie.

BUT results don't LIE. 🤞🤞

And when you hone in on your nutrition, get enough protein and focus on feeding your body right, the proof is in the protein pudding. 🥣

You can get INCREDIBLE results JUST from eating clean. (**Don't hate me, K? BUT you DON'T have to workout to see results. Working out is really for the HEALTH & MENTAL BENEFITS.)

And there are TONS of BUSY MAMAS, (**just like you), getting back to themselves this fall and taking time to make their nutrition #1

(**ESPECIALLY with PUMPKIN SPICE making a come back cause it sold out lighting fast last year!!🌩🌩)

Drop an emoji or like this post and I'll send you all the details!!✌️

#forrealresults #beforeandafter

I don't know about you but my house is a 𝕊𝔼ℝ𝕀𝕆𝕌𝕊 𝕡𝕦𝕞𝕡𝕜𝕚𝕟 𝕤𝕡𝕚𝕔𝕖 𝕗𝕒𝕔𝕥𝕠𝕣𝕪 𝕚𝕟 𝕥𝕙𝕖 𝕗𝕒𝕝𝕝.

#allthepumpkinspice #pumpkinspicegoals 🎃

And recipes include granola, cheesecake, waffles, cookies, pancakes, etc. 🍂🍂🍂

And what I'm MOST excited about is combining my love for pumpkin spice with my LOVE for protein!!

(Pumpkin Spice Protein = ❤️️ At First Bite)

100% TRUTH....

These Pumpkin Protein Bars Will....

🍁Help curb those pumpkin dessert cravings (**because it's TOO EASY to reach for a pumpkin treat)

🍁Be ready in a flash!! These easy pumpkin protein bars take less time than driving to the bakery.

🍁Be full of flavor, are decadent & tasty

Want the recipe? Drop an emoji below and I will send it to you!

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