#fitcopnation

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Hi new followers and old followers 🤗🤗 Im Verónica im 28 years young, mother of 1 super smart and active 6 year old boy 👦🏻 im also a full time police officer 👮🏻‍♀️ I work over night, and somedays longer hours then I’d like 🚔 Herbalife found me a little less then two years ago. I started because I desperately needed to lose weight( 198 pounds) I wasn’t looking for a business opportunity at all. I was going through the police academy and I was struggling with anything physical that required upper body strength because I was so over weight. The first month on my meal plan, I lost 15 pounds. I was so happy and felt so good that I stuck with it. I have lost over 35 pounds that are forever gone, and bam 💥 the business opportunity creeped up and I’m so grateful that it did. I didn’t know how much I needed the extra income I was earning but the best part is helping others feel as good as I do and helping them reach their fitness goals. No you don’t have to be over weight to do Herbalife you have to want to be healthy fit and happy. This nutrition is for everyone. 💚 #thankyouherbalife #girlbosses #fitcopnation #fitness #inspo #motivation
Train hard... BEAST MODE💙⠀ ⠀ AMRAP for 16:00 min.⠀ ⠀ Warm up 1 mile interval run 2min on/ 2min off fast walk⠀ ⠀ Burpee - 00:20⠀ Push-ups - 00:20⠀ Lunges - 00:20⠀ Russian twist - 00:20⠀ ⠀ 🔹Repeat cycle for 16 minutes. ⠀ Stretch at least for 5 minutes.⠀ Opt. Foam rolling⠀ ⠀ #beastmode #fitleoathlete #thefitchicdiaries
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🖤 A couple of years ago I lead an all female cop survival Bootcamp at my agency. It was a very intense week of training. We put these ladies through the test, some made it through while others dropped out or unfortunately were injured with sprains or strains.⠀ ⠀ 💙 Rigorous training is not for everyone and definitely a degree of cardiovascular endurance is necessary. I urge everyone to always start slow and progressively challenge themselves to improve.⠀ ⠀ 🖤 One way to build your cardiovascular endurance is to do High Intensity Training (HIIT). A great way is utilizing TABATA Style training. To improve in running 🏃🏼‍♀️, I like to suggest walk, jog...then transition to a walk-jog-sprint and repeat.⠀ ⠀ Find your strong 💪🏻 but don’t ever do more than what you are condition to do. This will help you avoid injuries. #trainghard #bootcampstyle #fitfemalecops #barbellandbadges #fitleoathlete #bluelinebeasts #watchyour6
Pre Workouts: Are they good? . Pre workouts are mainly concentrated caffeine. Sure there are other ingredients that gives you some sort of boost, however basically it’s a caffeinated drink. . The problem with pre workouts is the same problem with the caffeine. Our body generates immunity or resistance to caffeine as the intake increases. . To understand this, lets say the amount of hit you will get from your 5th coffee will be a lot less than the amount of kick you would get from the 1st coffee you had that morning. The affect called diminishing utility value. . So if you tends to consume pre workouts every day or prior to every workout, it will work great initially, however its effects will fade away by the 2nd or 3rd week and then it will be just another normal drink or similar. . Everything in moderation is the key. What I would suggest is to use pre work outs only for the times you feel low, tired or not motivated and the affects will be a lot better. . Do not get addicted to it or get into the impression that its some sort of magic drink that will boost you every time. . How to drink: Take a scoop 20 minutes prior to workout. Not too early and not immediately before the workout. 15-20 minutes roughly. . If you don’t want to spend money, coffee will do the job. Same principle with coffees, you gotta monitor you intake to get best results. . Watch what you put in your body. If you work for emergency services or any organisation that has restrictions on certain ingredients, you must check that prior to start consuming that. Be cautious that some ingredients can stay in your system for months and can be detected. Don’t get caught for something that’s not worth it. Make a wise choice and as I always say, keep it simple. Coffees are the safest and the best option. . Feel free to ask questions or comment your opinion on it. . #workoutmotivation #preworkout #gymworkout #gymmotivation #gymjunkie #coffieneaddict #coffeebeforegym #browncoplifts 👮🏽‍♀️💪🏽🏋🏾‍♂️#fitcops #fitcopnation #policeworkout #policefitness
seittiT
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No doubt this weekend will be one filled with good food and good drinks 🍔🍺🏖 ___ You don’t have to completely restrict yourself or go completely overboard. Simple swaps to your cookouts will help keep you on track while making sure you’re still part of the party 😏 ___ Obviously opting for leaner meats to grill, whether that be burgers, tenderloins or chicken breasts, will reduce fat intake. However, condiments can be a HUGE downfall and add tons of calories and sugar if you’re not paying attention ___ These are some of my personal favorite condiments. All of them are under 15 calories per 2 tablespoons, and most have less than a gram of sugar per serving ___ Yellow mustard, Dijon, reduced sugar ketchup, sugar free BBQ sauce, hot sauce, and soy sauce are all great options ___ Try these at your cookout this weekend and make sure to enjoy yourself 😁 #fitness #fitnessmotivation #gym #gymmotivation #eatclean #fitcops #fitcopnation #fitspiration #fitfam #fitife #personaltraining
Hell Yes!!!! Look at this beautiful new @fitcops shirt 😍 Be one of the first to order!!!! #fitcops #fitcopsprospect #fitcopnation #blacklisted
My trip is not a trip without asking for a picture with a brother (or sister) in blue 🖤💙🖤#niagrafallscanada #canadianpolice #fitcops #fitcopnation #police #backtheblue #policewomen #policefamily #policeofficer #familyinblue #retiredcoplife 😎
1st day of the transitioning phase w/ @whitney.sp to get my body geared up for the peaking phase!. . . Top set 205kg/452lbs for an easy SINGLE at RPE 7 🔥💪🏽 THEN back off sets 4x6 (162.5, 162.5, 165, and 167.5) in kg! SN..nope I can’t dance but that @pr_breaker kicked in..at least that’s the excuse I’m using 😂🤫🤷🏽‍♂️ a little less than 6 weeks out AND starting to get ANXIOUS tho! Squats OVER everything 🦍 #cortscalibratedcompound . . #uspapowerlifting #uspapower #uspaillinois #whitneysp #powerlifting #squats #depthbeforedishonor #heavylifting #deepAfsquats #noquartersquats #bluelinebeasts #fitcops #fitcopnation #materiapreworkout #myjourney #gymmotivation #garagegym #roguefitness
In today’s world there are many of things influencing our decisions, beliefs, and values. It is very easy to find ourselves falling in line with the majority. Why? Because we want to be liked and we don’t like to be different from everyone else. We want to do what everyone else is doing. • Whenever you find yourself falling on the side of the majority it’s time to stop and reflect. Establish your own ideas and values and be the person you want to be. There will be no greater joy than when you find your purpose and don’t let anything turn you away. Find your purpose and make the world a better place. No one can stop you from doing you unless you let them🙌 • On a side note, as we all know breakfast is the most important meal of the day. My go to source of carbs in the morning is almost always oatmeal and fruit. Today I switched it up and had some Kashi waffles and fruit. Definitely worth giving a try. They are very high in fiber and low in fat. Also, they are vegan friendly🌱 • ✨The day is yours✨
"I like being a woman in a man's world. After all, men can't wear dresses, but we can wear the pants.". Some passerby took a pict of me while directing traffic. Too good not to post. #fitcops ,#fitcopnation ,#befirece ,#copslife ,#fitnessmodel ,#wbffpro ,#ilovemyjob ,#womeninuniform ,#policewoman , #iam1stphorm
Happy #flexfriday and a HUGE congrats to BLST client @kindafitlauren on her engagement!!💍 . Lauren started with us back in February and has seen awesome improvements in strength and definition. On top of working full time and coaching volleyball . We’re so happy for you and can’t wait to kick it in gear before the wedding😁👊🏼 #fitcops #fitcopnation #policemuscle #motivation #gym #onlinetraining #personaltraining #workout #workoutmotivation
Let’s just say 18.3 was not my best. This combined all sorts of movements I am simply no good at. First of all, I can’t jump rope to save my damn life. I am just not coordinated enough to jump rope. Pair that with my 7 ft basement ceilings and I was a mess. Second of all, overhead squats are hard. Third of all, chin ups suck. Needless to say, I did not hit all the reps in the time limit.... but I tried! #fitchick #fitcops #fitcopnation #girlswholift #girlswithguns #girlswithmuscle #girlcop #theopen #18point3 #americanoperatorsupplements #barbellsandbadges #thinbluelinefitness #bluelinebeast #bluelinefitness
Bring sally up, bring sally down. . Deadlifts 181kg x 10 . Becoming a better team mate with @frogmanproject . #tfl #tacticalfitnessleague #frogmanproject
Pushups? More like earth downs. . Warrior mindset Friday courtesy of @frogmanproject ‘the five rings’ 5 RFT Wearing an 8kg weight vest 500m @concept2inc Skierg 50 ring rows 50 push ups Time : 57m00s #tfl #tacticalfitnessleague #frogmanproject
Chest squats. . Spicy finisher today 3 rounds 10 KBS 300m Skierg #tfl #tacticalfitnessleague #frogmanproject
The path to success is lonely. No one's gonna walk these steps for me. . 60 minute pack conditioning, 12kg pack. #tfl #tacticalfitnessleague #frogmanproject
Barbell tuggin'. . Deadlift 170kg x 8 . #tfl #tacticalfitnessleague #frogmanproject
Here we go again we droppin' plates. . . . Deadlifts 160x10 PB #tfl #tacticalfitnessleague #frogmanproject
Ready for lift off. . . . Chin ups, BW+15kgx5x3 #tfl #tacticalfitnessleague #frogmanproject
Decided at the last minute I wanted to get in on this #crossfitopen thing... I wouldn’t consider myself a Crossfitter, but I do enjoy mixing in a WOD every so often. I figured it’d be fun to test myself, though I fully expect to see there’s A LOT of room for improvement. Finished #18point1 with 218 reps. Not great, no where near the leader, but 218 more reps than if I had decided not to do it! And I rocked my #americanoperatorsupplements tank while doing it!! #fitchick #fitcops #fitcopnation #thinbluelinefitness #girlswithguns #girlswithmuscle #girlswholift #girlcop #bluelinebeast #barbellsandbadges #bluelinefitness #bluelinefit #traintowin
Power cleans: What you do when your wife is on her way home and you've done nothing but play COD. . . . #tfl #tacticalfitnessleague #frogmanproject
If you want peace - prepare for war. . . . Short on time tonight. But that's fine. I came in, hit a PB then left. LWR STR Box jump 20" x 3 24" x 3 32" x 3 x 3 Back squat 100 x 3 115 x 3 130 x 10 training best 140 x 3 . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #squat #hesquatsbro #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Grip, rip, repeat. So amped to hit four plates again. The gain train is coming to town and someone's disengaged the brakes. . . . LWR STR * 10 curl ups between sets Deadlift 115 x 3 135 x 3 150 x 13 training best 160 x 1 170 x 1 180 x 3 180 x 1 115 x 6 x 3 Barbell row 5 x 10 #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #deadlift #deadlifttilimdead #gripandrip #functionalfitnessl  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Every damn day. UPR STR Shoulder press * 3 ring pullups between each set 45 x 5 50 x 5 55 x 11 60 x 5 45 x 8 x 3 DB shoulder press 5 x 10 * 5 x DHNK pullups between each set Side laterals 3 x 12 Face pulls 3 x 12
It's not the size of the nail that counts but the hammer that drives it in. . . LWR Strength Squat 95 x 5 110 x 5 120 x 12 (training best) 100 x 8 x 3 Push the big stuff hard and the rest sorts it self out. . . . #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #squat #legs #legday #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Chain gang. . . . Dips and pullups transfer well in the tactical environment and are a great 'bang for your buck movement'. I'm big on trying to simplify training. It doesn't get much simpler than pushing and pulling up your body. . . . UPR STR Bench press 65 x 5 75 x 5 85 x 12 90 x 5 95 x 1 100 x 1 65 x 16 * 5 x DHNK pullups after each set Dips - BW + 1C x 10 x 5 Ring pullups - 5 x max . . . #strength #powerlifting #benchpress #chestday #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness #tacticool  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
There's no reason to live if you can't do Deadlifts - JPS LWR STR Deadlift 110 x 5 125 x 5 140 x 10 150 x 5 160 x 5 RB (recent best) 110 x 8 x 3 Use the lift to build the lift to build the body. #gymjones #strength #powerlifting #deadlift #deadlifttilimdead #deadliftordie #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Effort and attitude are the two traits that you can control to influence an outcome. *Alternate sets of squats and press until completion TOTAL STR SQUAT 95 x 5 107.5 x 3 120 x 10 (recent best) 130 x 1 140 x 1 150 x 1 100 x 5 x 3 PRESS 47.5 x 5 52.5 x 3 60 x 7 62.5 x 1 65 x 1 67.5 x 1 Was due to play my first club footy match on Saturday but the other team failed to show so had a battle in the rack instead. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Bring the hammer down. . . . INT 5 min Ski @ easy pace Then 30 rounds 10s @ max effort 50s @ easy pace Total cals 350 Signed up for our station camp dogs rugby league team who compete in a local "9s" competition every April. Will be a good test to see how all this fitness stuff translates to the field. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #speedisking #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Working out the body with @concept2inc skierg. Working out the mind with @garyvee. . . . Music is such a foreign concept for me while working out now. If your all about the process and improving you shouldn't need to listen to Metallica to get you in the zone! I'm utilising my gym time now to absorb positive content to get the brain gains. . . . What are some podcasts that you listen to? Training related or otherwise. Hit me up in the DM's! . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #motivation #inspire
Standards are floors not ceilings - @strictlyred . . . Standards in training and life are not things to be met but to be exceeded on a daily basis. . . . LWR STR Back squats 90 x 3 100 x 3 112.5 x 10 90 x 20 Leg press 50kg x 50 100 kg x 30 200kg x 10 Leg extension 5 x 12 Leg curl 3 x 12 . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #squat #legs #everydayislegday #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
It wasn’t pretty, but it was a PR for me! 165! I had no intention of putting 165 on the bar today, but I felt good and kept going... Now that I know I can do it, time to start perfecting it! #fitchick #fitcops #fitcopnation #thinbluelinefitness #bluelinebeast #bluelinefit #bluelinefitness #girlcop #girlswholift #girlswithguns #girlswithmuscle #traintowin #noexcuses #americanoperatorsupplements
Do not mistake complex for more effective. There's a reason the basics have been around for so long. . . . UPR STR Bench press 62.5 x 3 72.5 x 3 80 x 13 5 rounds Bench press 60kg x max Pull ups x max Curls to finish. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bench #benchpress #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
Ellery creek, about a two hour drive out of Alice. One of the places to cross off the to do list! This place is full of natural wonders unlike anywhere else. What a place to call home 👮 . . . CONDITIONING Easy/moderate 3.5km run Time 22m30s Even at 1930hrs the temperature in Alice was in the mid 30's. I liken running in this heat to wearing a gas mask. However as my third run here I feel I am slowly acclimatising and my 'easy pace' was a lot faster tonight. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
185 felt impossible today. I was discouraged, cause this felt like backwards progress... but taking into account that I’m just getting over the flu, haven’t lifted in a week and have barely gotten my calories back on track... I’ll take it. #girlswholift #girlswithguns #girlswithmuscle #girlcop #fitcops #barbellsandbadges #fitcopnation #fitchick #bluelinebeast #bluelinefit #bluelinefitness #americanoperatorsupplements
Blessed are the sheep dogs who guard the sheep from wolves. Practice like you play and don’t ever quit. We strive to make you better in all facets of life. I did this workout with all my gear and some extra weight. I used my old vest of course. I also ran in my duty boots. #crossfit #bluelinebeast #LEOfitness #rimcountry #rimcountrystrong #payson #arizona #fullgearworkouts #thinbluefamily #bluelinefitness #idoitformybrothersinblue #metcon #fitcops #fitcopnation #gamerangerfitness #arizonagaintrain
You don't need to train maximally to get results, just optimally. - Mark Bell. . . . I've always responded well to high volume/sub maximal loads when it comes to training. I'm returning to that philosophy to drive new adaptations in strength over this year. . . . UPR STR Bench press 60 x 5 67.5 x 5 77.5 x 12 60 x 5 x 5 Chin ups BW x 5 x 10 Dips BW x 10 x 5 Ab complex 2 rounds . . . .  #gymjones #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding  #aesthetics #strengthtraining #531  #stopexercising #starttraining #mensfitness #fitnessaustralia #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation
There's 7 people in the gym right now and your using the one f***ing machine I want. Please leave.
#FYF In a team of 7: 10000m row Rotate after 20 strokes <1:30/500m After each effort perform: 12 KB deadlift 9 KB row 7 KB cleans/high pulls 2 burpees (increase by 2 each round til 10 the start at 2 again) Time: 39:05 . . . Final squad workout for the year and what better way to end it than with a FYF, inspired by @98rileystgym . . . The mahi these guys and girls put into our team trainings reflect in their work on the streets, dedication, consistency, effort and most importantly enjoyment!
Morning of the Spartan, 40° let’s do this shit 💪😬🧗🏻‍♂️🏅🏆⚔️ @spartanrace #spartan #reelbootytoo #contenderclub #spartanrace @mhsmulberryfl #mulberryfl #fitcops #fitat50 #fitcopnation
Bathgate PTSD Treatment PTSD Treatment helps people regain control of their life. People who are suffering from trauma should be taken care of mentally and spiritually. I workout to stay alive and finish the fight. I workout to aid my brother and sisters when it goes bad. Be the change in your life and take control. @fitcops @dc_fitcops @dakota_crase @gijaneten8 @richlabahn #fitcops #fitcopnation #cops #police #bluelivesmatter #bethechange #confidence #life #fitness #fitnessmotivation #fitnessjourney #finishthefight
Fell off the wagon for alittle bit! But returned with this workout! Gotta get off this holiday fat! #fitcops #fitcopnation #cops #workoutmotivation #goals #fitfemales ##crossfit
It takes commitment, dedication and hard work... You can and you will get it done! #fitcops #fitcopsrep #fitcopsfamily #fitcopnation #fitcopsblacklist
Special operations and tactical officers in Nigeria #fitcops #fitcop #fitcopnation
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