Loaded with chicken thigh, pot stickers and 2 perfectly cooked soft boiled eggs 🤤 Side salad 🥗 #nutritioniskey #getthatprotein #nutritioncoach #yummy #cchangecoaching
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Sometime you just have to stop and appreciate the beauty of nature. This gorgeous sunset was waiting for me after leaving the Health and Wellness Extravaganza at Westridge Elementary school their PTA was holding. I had the pleasure of meeting some wonderful ladies in the health and wellness field as well as some of the amazing families. #connection #varietyisthespiceoflife #nutritioncoach #wellness #noonesizefitsall #cchangecoaching
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Fueling your body so you kick 🍑 in the gym and for all the things you do every day is so important! What’s on your plate today? #foodisfuel #healthiswealth #nutritioncoach #cchangecoaching
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Coming fresh out the oven- egg bites with chicken sausage and cheese 💪🏽 #mealprepsunday #breakfastbites
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We “lose” an hour tomorrow, so make sure you get to bed early tonight! Did you know that with the time change comes an uptick in sleep troubles for a week or longer. It also find more heart attacks and strokes after the time change. Do your best to keep your bed time routine and listen to your body. #daylightsavings #yourhealthmatters #healthiswealth #cchangecosching
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Good through 2026! Keeping up my education and my continuing education requirements. #nasmcertified #nasmcpt #personaltrainer #nutritioncoach #cchangecoaching
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May we walk in our purpose! #internationalwomensday #cchangecoaching #womensupportingwomen
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Always looking for opportunities to grow, learn and network. @ceo_consulting_group_llc
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Self care Tuesday! Got my relaxation on and had the whole thing to myself. How do you reward yourself for those hard workouts? #selfcare #relaxing #workhardplayhard #rewardyourself #cchangecoaching
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Dinner: chicken breast and thighs seasoned with Kinder’s salt, pepper, garlic blend added paprika, rainbow cauliflower and sweet onions sautéed with same seasoning minus paprika, leftovers black beans that I made and rice. Ready for the family to enjoy! What’s on your plate for dinner? #cchangecoaching #dinnertime #quickandeasy
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Got to soak in all the knowledge and expertise from these wonderful master trainers. Thank you so much to @hersongarcia_ @veronikabatyan @ambertoole @elizabethlenartfitness @musculargentleman @turnstylefitness @saralynnvandenberg And especially to @sarakooperman for having such an amazing convention. Looking forward to next year! Thank you for helping me be my best self. 🤩👏🏽👏🏽 @scwmania #scwmania #fitnessproconvention #businesssummit
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Where Healthy Meets Happy keynote given by @sohailladigsby was phenomenal! #consistency #imperefectprogressisprogress #scwmania
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Day 2: nutrition, S.E.A.T, mobility key note speaker #continuingeducation #dontstoplearning✔️ #scwmania
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Always staying on top of education to make myself better for my clients. Let’s goooooo! Day 1 in progress @scwmania #scwmania #cchangecoaching #alwayslearningalwaysgrowing #exercisethatbrainmuscle
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Quick dinner: pre marinated the cubed chicken with Kona coffee seasoning blend. Threw in the cast iron with some avocado oil. Heated frozen green beans in the micro and finished them off in the cast iron. Rice was ready in the rice cooker. Less than 20 minutes, dinner is ready. #cchangecoaching #nutrition #easydinnermeals #mealprep
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Wishing you and your family health and prosperity in the new year! Chúc Mừng năm mới
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What are your doing to set up for nutritional success during the week? Let’s go! Drop your go to’s down below 👇🏾
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May not have gone as smoothly as I wanted, but the materials were good! 😂🤣
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Roasted Brussel sprouts with a cranberry pear balsamic vinegar and Amylu Andouille chicken sausage. Hope this pairs well. 🍽️ #whatsfordinner #cchangecoaching #letseat #fuelyourbody
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Remember you are constantly learning and growing! Things take time. Keep going.
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Hope everyone is staying warm and safe! Checking in on my clients. 🥶❄️☕️
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Meal prep’d on Sunday for the week. Washed and dried my produce, diced and chopped. Some were frozen others were packed for grab and go during the week. Had time to make açaí bowels for snack. Meats were divided and seasoned for storage in fridge or freezer. Dinner of homemade Mac and cheese with chicken and side salad. Are you ready for the week? #cchangecoaching #beprepared #mealprep #freedom
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Workout done! Trying more mat pilates and it’s hard. Happy to use my muscles in a different way. What are you doing to change up your routine a bit? #cchangecoaching #selfcare #postworkoutselfy #clapforyourself👏🏽
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We needed a little TLC, so jacuzzi time with my mom! What a nice time to catch up and relax. #selfcare #motherdaughtertime❤️ #cchangecoaching
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Meal prep’d a little for the rest of the week. What’s your breakfast go to? I love my egg bites. And you don’t have to pay a premium for those branded protein pancake mixes. Using your standard protein mix and adding in your own quality protein powder or cottage cheese does the trick.
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Last minute meal thrown together. Ground turkey stir fry. Frozen veggies for the win. What’s on your stove for dinner? #cchangecoaching #foodisfuel #goals #nutrionisessential #consistencyiskey🔑
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Some mornings just be like this! What’s your favorite way to have your coffee? Cafecito ☕️🙌🏽🫶 #morningjava #cchangecoaching
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On the last day of 2023, I wish you and your loved ones a new year of hope, dream, laughter and action!❤️🥰 #happynewyear #setinmotion #livelaughlove #cchangecoaching
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Meal preparation doesn’t have to be cooking all your meals at one time. It can be as simple as precutting your veggies and freezing or refrigerating to make cooking meals faster. Today was onions. I only have to cry once 😅 #cchangecoaching #preparation #mealprep
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Back in the kitchen- made shepherds pie. What’s on your table tonight? #cchangecoaching #homemade #letseat
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Wishing you all a very Merry Christmas 💜🧡💜🧡 From my family to yours
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Finishing out the 12 days of fitmas and making up 1 day missed 🎄🤶🏽🎁 #cchangecoaching #12daysoffitmas #keepmoving
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Trying to keep up and keep my group motivated to keep moving 🌈💕😅 #12daysoffitmas #keepgoing #cchangecoaching
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If you want to keep moving before the holidays and have some fun, here is my 12 Days of Fitmas. Start with Day 1 and then on Day 2 you will do day 2 and day 1 and so on just like the song! 🎶 Enjoy 🎄🎁
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A helping hand from #GreenChef for the win. Dinner is ready. Quick and easy, straight to my door, no wasted time or ingredients. 🤤
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Went to the break room between clients to have my protein shake. Someone has kindly made fudge to share with the staff. I could have a taste, but right now I’m trying to stay on top of my nutrition for other indulgences to come. How are you staying on target with your goals during the holiday season? #proteinshake #planahead #goals #nutrition #consistency
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Those who know me, know that cooking/baking don’t come naturally to me. It’s something I have gotten better at just over the last 10 years or so. Trying out this recipe today. I used blueberries🫐, raspberries, lemon 🍋and my strawberries and cream protein powder. 🤞🏽 Just like my wellness journey, consistency is key. And sometimes things may not go as planned. Keep trying anyway. #cchangecoaching #consistencyiskey
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You don’t have to wait for Monday or the New Year to start taking care of you. It’s never too late and you’re never too old. Life brings many challenges and opportunities. Goals keep us moving forward and goals can change with time. Dare to dream! #cchangecoaching #goalsetting #dreamscometrue #makeaplan #beconsistent #startnow
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From my family to yours have a wonderful Thanksgiving!
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This Virginia weather can’t make up its mind. Today it’s gorgeous and warm. Soak up those rays ☀️ We need that vitamin D badly during the fall and winter months. Enjoy it while you can. Don’t forget your SPF. 😊 #cchangecoaching #wellness #sunshinetherapy
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The holidays are coming and so are all the wonderful gatherings with friends and family. Do you want to head into the season of giving without the regret of over-stuffed company parties, the never-ending parade of baked goods splayed out in the break room calling your name, and weekend celebrations that undo all the good you were doing through the week? Let's work on building the habits, movement, and mindset that will be the foundation for a holiday season with fresh energy and confidence to be in the driver's seat for your health. So you can enjoy the things that matter the most, the memories and time spent with your loved ones. Comment "Me" or send me a DM to schedule your consulation. #proactive #holidayhelper #keytosuccess #cchangecoaching
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Ground beef and broccoli stir fry 🧡💜
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Lead a farewell group tabata workout for a dear friend! The weather was so beautiful. #tabata #healthiswealth #friendsfirstfamilyalways #cchangecoaching
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Always an easy lunch: over easy eggs, on avocado toast with everything but the bagel seasoning for the win! What’s on your plate for lunch today? #letseat #dontmakeitcomplicated #healthy #nutriousanddelicious #cchangecoaching #wellnesscoach
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Open Enrollment is coming up with your employer benefits! Be sure to look back on this past year of cost of benefits you have used and any health checks anticipated for next year. And procedures you may need or want, so that you can plan accordingly for your FSA/HSA benefits. It’s also, a time to see how much money you have left to use in your current FSA plan so that you can spend what you need and rollover within the limits. Be proactive in your health care. You spend thousands of dollars for your health. Make sure you utilize those benefits and don’t let them go to waste. #selfcare #beproactive #takethelead #cchangecoaching #wellness
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Have you ever wondered what 500 calories looks like in your stomach? Here is a visual that shows you the difference. This is why when you start eating more nutrient dense foods you tend to get full quickly and it seems like you are eating more food than you ever have when you are trying to “diet”. Fruits and veggies are not only your best go to’s for snacking and satiety Also, you want to follow the rule of eating until satisfied not til full. Slow down your chewing and take time to enjoy your food. Put away distractions like uour phone and computer. Give time for your stomach and brain to connect. #healthylifestyle #nutrientdensefood #slowdown #cchangecoaching
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Fall days call for Pho Ga 🍜
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When your mom has an amazing green thumb, you get to enjoy the fruits of her labor! Fresh herbs, vegetables, fruit and flowers 🌺 #gardenfresh #oregano #figs #persimmon #peppers
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The rewards of breath taking views after a rainy windy start to the day 💜🧡 #advetureisoutthere #letsgo
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Shenandoah National Park- Stony Man Summit Saturday adventure. Mother Nature threw us a curve ball this morning by extending her rain and fog. We were patient and continued on the journey and it paid off with amazing views. Sometimes you just have to stay the course. Thanks to all those who were able to come out! #hikingadventures #nationalparks #changeofseasons🍂🍁 #gooutside
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What's one habit you can focus on for October to begin and really dedicate your effort to be consistent with. There is no such thing as perfect, but you can be consistent. That consistency is like compounding interest that will pay off down the road. So whatever you do KEEP GOING! Results will come! #consistencyiskey #noshortcuts #motivationgetsyoustarted
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Made it to the last day! 49 squats a day (sometimes twice a day 😜) for the whole month of September to celebrate my 49 birthday and also to raise funds for St Jude’s Children Hospital! Thank you to all those that participated along with me! It takes a village and accountability for days where it seemed like I just might not make it through! On to the next challenge for October 🤩🥳 #squatember #virgoseanson♍️ #consistencyiskey #dontgoitalone #getacoach
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Come out out. The weather is great!
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Attended the Women’s CEO Summit today. The energy of these women was so uplifting and inspiring. Every speaker had some part of their story that resinated with me. It was a wonderful opportunity to meet other CEO’s and learn about shared struggles and to gain insights and strategies to implement today. Thank you Angela Goodman for seeing me and for my book. It was a true pleasure to be in the room with all the phenomenal entrepreneur women. @ceo_consulting_group_llc #CEOSisterhood #eachoneteachone #breaktheceiling
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Ending my day with you guessed it! Those 49 squats. It was an amazing day of learning at the Women’s CEO Summit! #virgoseason♍️ #squatsquatsquat #empowerment #liveyourpurpose
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2 more days left for Squatember! Whew 😅 1,372 squats completed so far. #virgoseason♍️ #squatssquatssquats
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Got to have lunch with these wonderful ladies. One of whom is a celebrity now (she was always a celebrity to us) @mrsrosamonty @stephanie.rogers.75033 Catch the @curlmix products now available at @ultabeauty 🥰😍
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27th day of 49 squats! And my glutes are feeling it 😅 Just a few more days! #virgoseason♍️ #squatssquatssquats #stjudechildrensresearchhospital #squatingforacause
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Let’s eat. Turkey chili with red beans and corn, side of cast iron skillet broccoli and a bit of cheddar cheese, avocado and sour cream #letseat #chili #broccoli #avocado🥑
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Eat the rainbow 5 day Challenge is on! Protein smoothie: almond milk, water, blueberries, strawberries, mango, avocado, powdered greens and protein powder 💥 #eattherainbow🌈 #fruitsandveggies #onogrinds #smoothietime
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Never miss a Monday! Hope you were able to reset and rest over the week. Last week of Squatember and my 49 squats a day! Getting ready to celebrate Octoberfest 🎃👻 #virgoseason♍️ #squatember #squatsquatsquat
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Day 24 in the books of 49 squats a day for September. Last week of daily squats! #virgoseason♍️ #squatember #squatsquatsquat
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Getting these 49 squats in after an hour at Kazaxe celebrating coach Jenn’s bday! #virgoseason♍️ #squatemberchallenge #squatsquatsquat
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Yaaaaaa, it’s Friday! Another 49 squats done. What’s the weekend plans? Come out tomorrow morning to Kazaxe in Springfield to help celebrate my friend coach Jenn’s bday, 9am! 🥳🥳. #virgoseason♍️ #squatemberchallenge #squatsquatsquat
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It’s Friday eve! And another 49 squats ✅ 1,029 since Sept 1st. What’s been your challenge this month? #squatemberchallenge #virgoseason♍️ #squatsquatsquat 🍑
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Whew 😅 yesterday was a day. Apparently “post” wasn’t completed, but those squats were done! Happy Friday eve! #squatemberchallenge #virgoseason♍️ #swuatssquatssquats
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Pssst! Have you you heard?! We are challenging you to Eat The Rainbow 5-Day Challenge! Sign up now by clicking the link! We kick off this Sunday live at 6:30pm. Join Pure Health Culture’s Coach Christine and myself CChangeCoaching Coach CeCe to learn, have some fun and expand your palate! 🍒🍉🍑🍋🍌🥑🍏🥝🥭🥥🍅🫐🍆🥦🥬🧅🧄🫛🥒🥕🌽
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Squatting every day for Squatember! 😍 What have you been dedicated to doing this month? #virgoseason♍️ #birthdaymonth #49squatsaday
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Getting this Monday going with another 49 squats! #squatember #virgoseason♍️ #squatsquatsquat #stjudechildrensresearchhospital #raisingmoneyforcharity
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It’s Sunday and the squats don’t stop. Another 49 down as the weekend winds down. Have you take a moment to relax and unwind and reflect? #virgoseason♍️ #squatsquatsquat #squatember #challenge
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Getting those squats in before a day at the park. #squatember #squatchallenge #virgoseason♍️
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Day 15 in the books! 49 squats completed. #squatember #virgoseason♍️ #squatssquatssquatseverybody
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My Lucky 🐶is not impressed! 🤣 It’s funny how he seems to be shaking his head like no not this again. Day 14 and still getting my 49 squats in. #squatemberchallenge #celebrate #antidepressants #excercise #virgoseason♍️ #squatsquatsquat
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Day 13 of 49 squats everyday for Squatember! Not too late to jump I. And join me! Show me what ya got! #birthdayshenanigans🎉 #squatemberchallenge #squatsquatsquat
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When you take action to begin getting healthier are you all in from the get go? You decide to do a complete 180 of your life by 1-working out 5 days a week 🗓️ 2-eating healthy by staying away from all your favorite foods and switching to more salads and shakes to decrease consumed calories 🥗 3-drinking so much water that you now live in the bathroom 💦 Just to get frustrated 😤from lack of results after doing everything right then having a “cheat” meal every weekend that then turns back into eating poorly through the rest of the week because you’ve already messed up. That then turns back into not having enough energy for your workouts and missing days at the gym. To then finally giving up. We’ve all been there! It’s time to give up this all of nothing approach and doing everything all at once this just leads to exhaustion and not making the changes needed to become the healthier version of you. Let’s work together to make small changes over time to work with your lifestyle so that you have the consistency needed to long term sustainability. Comment 👇🏾 Me to set up a free strategy session or send me a DM!
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Keep it going! Day 12 of 49 squats a day!
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Day 11 of 49 squats a day! 🥳 Keeping the bday party going all month long! #squatsquatsquat #squatember #birthday #challenge #stjudechildrensresearchhospital
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Help me celebrate! I actually did 50 squats today in honor of my viet culture. They would already count me as being 50! 🥳🥳 Show me your squats 🫶 #squatember #virgo♍️ #birthday #anothertriparoundthesun☀️🌎 #squats
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Day 9 of 49 squats a day! Feel free to ump in the challenge now the month is still young! Let me see those squats! #squatember #49squatsaday #birthdayloading #teamvirgo♍️ #letsdoit
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Using my squats to help raise donations for St Jude Children’s Research Hospital. https://www.facebook.com/1814630085/posts/pfbid04y6y5tcwQbFHgoaASokeHWw2k6CfvqqAL6ng7YaL9TDhh2ahS4srfpapfSagogF5l/?mibextid=r5uJeJ
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49 squats done ✅ Also, doing a fund raiser for St Jude https://www.facebook.com/1814630085/posts/pfbid028guAJCX35SbgP6QW9VjG2e2LbyRoUJXxtWG2KHa9zWTtbdK1auLDdkpfwJLoARegl/?mibextid=r5uJeJ
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Just a little self care 🛁🫧 #bubbles #relaxandunwind #peacewithin
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The countdown til 2024 is right around the corner! If you’ve been waiting for a sign to make your health and wellness a priority this is it! Look no further. Send me a DM to schedule a free strategy call to see how you can get Unstuck! #letsgo #makesomedaytoday #timeismovingforwardareyou #takebackyourlife
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#squatemberchallenge #49bdaymonth 🥳 Let me see your squats 👀
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Rise and grind - I used to think that I had to give up my morning coffee ☕️ to see the results I wanted. That was so wrong. I did modify what goes into my coffee to align with my goals. This boriqua 🇵🇷needs her cafecito and so glad that the torture of not having it was short lived. Let’s chat if you are avoiding your favorite foods in hopes of reaching your goals. #balanceiskey #nofoodrestriction #offthewagononthewagon #holistichealth #livelife
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It’s September and my birthday month 🥳🥳. So squats, squats, squats EVERYBODY! 😆 49 squats everyday for squatember! Are you up for the challenge? Feel free to join me and post your video daily! #applebottom #squatemberchallenge #letsgo
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Getting those steps in today while it’s still on the cooler side. The breeze really felt good. Walking is one of the easiest things you can do to add to your daily routine. And it’s free! Too hot or cold to go outdoors then March around your house. When you have the will you will find a way. 🚶‍♀️👟🏡. #letsmove #walking #getstepping #enjoythegreatoutdoors
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Where will you be in 4 month before we enter 2024? Don’t keep putting your health and well being at the bottom of the list. Start making little changes now that will carry you through this holiday season so that you conquer your goals with a plan and strategies to help with all those family and friend celebrations. DM me to schedule a strategy call to start today. The clock is going to move forward regardless so take action now. #cchangecoaching #gainenergy #eatwell #movemore #noshortcuts #nomiraclepill
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#onedayordayone

Mindset, habits, movement, and accountability to unlock your health and wellbeing

#gettoknow

Who I am

Hey friend! I'm coach CeCe. Wife to a military vet, mom of 3 boys, and 1 adorable shitzu poodle mix. I'm a military brat who has called Virginia home for the last 25+ years.

My journey into health and fitness started in my early 40s after suffering burnout from a career in financial services and weight gain and health issues.

Exhausted all the time and diagnosed with sleep apnea, I knew I needed to make big changes. I did all the things we always hear: move more and eat less. After months of doing everything I thought was "healthy" on my own, there was no weight loss or major improvement in my health.

I found a coach and surrounded myself with people who also wanted to not let health risks continue, look better than they have in years, and get back their energy and life. I uncovered a passion for coaching people along their transformation journey.

This led me to earn my Certified Personal Trainer and Certified Nutrition Coach certifications through NASM and my Corrective Exercise Specialist certification through The BioMechanics Method.

Contact me

“I've been training with Cece for a little over a year. During COVID, I had turned into quite the couch potato, so I was eager to make some improvements and get back to moving again. Cece was great in that she assessed where I was physically and started me out on a program that challenged me but did not overwhelm me. That allowed me to build strength and stamina over time, which increased my confidence and ability to take on even more challenging moves. I should also mention that I am a senior citizen, which might be challenging for a personal trainer, but not for Cece! She is able to quickly, on the fly, modify any exercise to accommodate these old limbs! I also, during this period of time, moved from the Northern Virginia area to the West Coast, so now we meet virtually three times a week and it is working out perfectly. She models each exercise from several different angles so that I can see exactly how my body should look. I am definitely stronger these days, I feel great, have more stamina, and have considerably improved my balance. Cece is so positive and encouraging -- it is a pleasure to work with her. I highly recommend her.”

Kala P., Oregon

#writeme

Want more info?

Contact Us

#staysocial

Follow me @coach_ceciliablackshear

Loaded with chicken thigh, pot stickers and 2 perfectly cooked soft boiled eggs 🤤 Side salad 🥗 #nutritioniskey #getthatprotein #nutritioncoach #yummy #cchangecoaching
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Sometime you just have to stop and appreciate the beauty of nature. This gorgeous sunset was waiting for me after leaving the Health and Wellness Extravaganza at Westridge Elementary school their PTA was holding. I had the pleasure of meeting some wonderful ladies in the health and wellness field as well as some of the amazing families. #connection #varietyisthespiceoflife #nutritioncoach #wellness #noonesizefitsall #cchangecoaching
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Fueling your body so you kick 🍑 in the gym and for all the things you do every day is so important! What’s on your plate today? #foodisfuel #healthiswealth #nutritioncoach #cchangecoaching
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Coming fresh out the oven- egg bites with chicken sausage and cheese 💪🏽 #mealprepsunday #breakfastbites
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We “lose” an hour tomorrow, so make sure you get to bed early tonight! Did you know that with the time change comes an uptick in sleep troubles for a week or longer. It also find more heart attacks and strokes after the time change. Do your best to keep your bed time routine and listen to your body. #daylightsavings #yourhealthmatters #healthiswealth #cchangecosching
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Good through 2026! Keeping up my education and my continuing education requirements. #nasmcertified #nasmcpt #personaltrainer #nutritioncoach #cchangecoaching
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May we walk in our purpose! #internationalwomensday #cchangecoaching #womensupportingwomen
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Always looking for opportunities to grow, learn and network. @ceo_consulting_group_llc
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Self care Tuesday! Got my relaxation on and had the whole thing to myself. How do you reward yourself for those hard workouts? #selfcare #relaxing #workhardplayhard #rewardyourself #cchangecoaching
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Dinner: chicken breast and thighs seasoned with Kinder’s salt, pepper, garlic blend added paprika, rainbow cauliflower and sweet onions sautéed with same seasoning minus paprika, leftovers black beans that I made and rice. Ready for the family to enjoy! What’s on your plate for dinner? #cchangecoaching #dinnertime #quickandeasy
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Got to soak in all the knowledge and expertise from these wonderful master trainers. Thank you so much to @hersongarcia_ @veronikabatyan @ambertoole @elizabethlenartfitness @musculargentleman @turnstylefitness @saralynnvandenberg And especially to @sarakooperman for having such an amazing convention. Looking forward to next year! Thank you for helping me be my best self. 🤩👏🏽👏🏽 @scwmania #scwmania #fitnessproconvention #businesssummit
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Where Healthy Meets Happy keynote given by @sohailladigsby was phenomenal! #consistency #imperefectprogressisprogress #scwmania
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Day 2: nutrition, S.E.A.T, mobility key note speaker #continuingeducation #dontstoplearning✔️ #scwmania
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Always staying on top of education to make myself better for my clients. Let’s goooooo! Day 1 in progress @scwmania #scwmania #cchangecoaching #alwayslearningalwaysgrowing #exercisethatbrainmuscle
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Quick dinner: pre marinated the cubed chicken with Kona coffee seasoning blend. Threw in the cast iron with some avocado oil. Heated frozen green beans in the micro and finished them off in the cast iron. Rice was ready in the rice cooker. Less than 20 minutes, dinner is ready. #cchangecoaching #nutrition #easydinnermeals #mealprep
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Wishing you and your family health and prosperity in the new year! Chúc Mừng năm mới
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What are your doing to set up for nutritional success during the week? Let’s go! Drop your go to’s down below 👇🏾
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May not have gone as smoothly as I wanted, but the materials were good! 😂🤣
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Roasted Brussel sprouts with a cranberry pear balsamic vinegar and Amylu Andouille chicken sausage. Hope this pairs well. 🍽️ #whatsfordinner #cchangecoaching #letseat #fuelyourbody
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Remember you are constantly learning and growing! Things take time. Keep going.
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Hope everyone is staying warm and safe! Checking in on my clients. 🥶❄️☕️
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Meal prep’d on Sunday for the week. Washed and dried my produce, diced and chopped. Some were frozen others were packed for grab and go during the week. Had time to make açaí bowels for snack. Meats were divided and seasoned for storage in fridge or freezer. Dinner of homemade Mac and cheese with chicken and side salad. Are you ready for the week? #cchangecoaching #beprepared #mealprep #freedom
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Workout done! Trying more mat pilates and it’s hard. Happy to use my muscles in a different way. What are you doing to change up your routine a bit? #cchangecoaching #selfcare #postworkoutselfy #clapforyourself👏🏽
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We needed a little TLC, so jacuzzi time with my mom! What a nice time to catch up and relax. #selfcare #motherdaughtertime❤️ #cchangecoaching
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Meal prep’d a little for the rest of the week. What’s your breakfast go to? I love my egg bites. And you don’t have to pay a premium for those branded protein pancake mixes. Using your standard protein mix and adding in your own quality protein powder or cottage cheese does the trick.
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Last minute meal thrown together. Ground turkey stir fry. Frozen veggies for the win. What’s on your stove for dinner? #cchangecoaching #foodisfuel #goals #nutrionisessential #consistencyiskey🔑
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Some mornings just be like this! What’s your favorite way to have your coffee? Cafecito ☕️🙌🏽🫶 #morningjava #cchangecoaching
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On the last day of 2023, I wish you and your loved ones a new year of hope, dream, laughter and action!❤️🥰 #happynewyear #setinmotion #livelaughlove #cchangecoaching
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Meal preparation doesn’t have to be cooking all your meals at one time. It can be as simple as precutting your veggies and freezing or refrigerating to make cooking meals faster. Today was onions. I only have to cry once 😅 #cchangecoaching #preparation #mealprep
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Back in the kitchen- made shepherds pie. What’s on your table tonight? #cchangecoaching #homemade #letseat
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Wishing you all a very Merry Christmas 💜🧡💜🧡 From my family to yours
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Finishing out the 12 days of fitmas and making up 1 day missed 🎄🤶🏽🎁 #cchangecoaching #12daysoffitmas #keepmoving
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Trying to keep up and keep my group motivated to keep moving 🌈💕😅 #12daysoffitmas #keepgoing #cchangecoaching
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If you want to keep moving before the holidays and have some fun, here is my 12 Days of Fitmas. Start with Day 1 and then on Day 2 you will do day 2 and day 1 and so on just like the song! 🎶 Enjoy 🎄🎁
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A helping hand from #GreenChef for the win. Dinner is ready. Quick and easy, straight to my door, no wasted time or ingredients. 🤤
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Went to the break room between clients to have my protein shake. Someone has kindly made fudge to share with the staff. I could have a taste, but right now I’m trying to stay on top of my nutrition for other indulgences to come. How are you staying on target with your goals during the holiday season? #proteinshake #planahead #goals #nutrition #consistency
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Those who know me, know that cooking/baking don’t come naturally to me. It’s something I have gotten better at just over the last 10 years or so. Trying out this recipe today. I used blueberries🫐, raspberries, lemon 🍋and my strawberries and cream protein powder. 🤞🏽 Just like my wellness journey, consistency is key. And sometimes things may not go as planned. Keep trying anyway. #cchangecoaching #consistencyiskey
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You don’t have to wait for Monday or the New Year to start taking care of you. It’s never too late and you’re never too old. Life brings many challenges and opportunities. Goals keep us moving forward and goals can change with time. Dare to dream! #cchangecoaching #goalsetting #dreamscometrue #makeaplan #beconsistent #startnow
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From my family to yours have a wonderful Thanksgiving!
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This Virginia weather can’t make up its mind. Today it’s gorgeous and warm. Soak up those rays ☀️ We need that vitamin D badly during the fall and winter months. Enjoy it while you can. Don’t forget your SPF. 😊 #cchangecoaching #wellness #sunshinetherapy
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The holidays are coming and so are all the wonderful gatherings with friends and family. Do you want to head into the season of giving without the regret of over-stuffed company parties, the never-ending parade of baked goods splayed out in the break room calling your name, and weekend celebrations that undo all the good you were doing through the week? Let's work on building the habits, movement, and mindset that will be the foundation for a holiday season with fresh energy and confidence to be in the driver's seat for your health. So you can enjoy the things that matter the most, the memories and time spent with your loved ones. Comment "Me" or send me a DM to schedule your consulation. #proactive #holidayhelper #keytosuccess #cchangecoaching
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Ground beef and broccoli stir fry 🧡💜
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Lead a farewell group tabata workout for a dear friend! The weather was so beautiful. #tabata #healthiswealth #friendsfirstfamilyalways #cchangecoaching
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Always an easy lunch: over easy eggs, on avocado toast with everything but the bagel seasoning for the win! What’s on your plate for lunch today? #letseat #dontmakeitcomplicated #healthy #nutriousanddelicious #cchangecoaching #wellnesscoach
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Open Enrollment is coming up with your employer benefits! Be sure to look back on this past year of cost of benefits you have used and any health checks anticipated for next year. And procedures you may need or want, so that you can plan accordingly for your FSA/HSA benefits. It’s also, a time to see how much money you have left to use in your current FSA plan so that you can spend what you need and rollover within the limits. Be proactive in your health care. You spend thousands of dollars for your health. Make sure you utilize those benefits and don’t let them go to waste. #selfcare #beproactive #takethelead #cchangecoaching #wellness
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Have you ever wondered what 500 calories looks like in your stomach? Here is a visual that shows you the difference. This is why when you start eating more nutrient dense foods you tend to get full quickly and it seems like you are eating more food than you ever have when you are trying to “diet”. Fruits and veggies are not only your best go to’s for snacking and satiety Also, you want to follow the rule of eating until satisfied not til full. Slow down your chewing and take time to enjoy your food. Put away distractions like uour phone and computer. Give time for your stomach and brain to connect. #healthylifestyle #nutrientdensefood #slowdown #cchangecoaching
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Fall days call for Pho Ga 🍜
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When your mom has an amazing green thumb, you get to enjoy the fruits of her labor! Fresh herbs, vegetables, fruit and flowers 🌺 #gardenfresh #oregano #figs #persimmon #peppers
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The rewards of breath taking views after a rainy windy start to the day 💜🧡 #advetureisoutthere #letsgo
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Shenandoah National Park- Stony Man Summit Saturday adventure. Mother Nature threw us a curve ball this morning by extending her rain and fog. We were patient and continued on the journey and it paid off with amazing views. Sometimes you just have to stay the course. Thanks to all those who were able to come out! #hikingadventures #nationalparks #changeofseasons🍂🍁 #gooutside
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What's one habit you can focus on for October to begin and really dedicate your effort to be consistent with. There is no such thing as perfect, but you can be consistent. That consistency is like compounding interest that will pay off down the road. So whatever you do KEEP GOING! Results will come! #consistencyiskey #noshortcuts #motivationgetsyoustarted
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Made it to the last day! 49 squats a day (sometimes twice a day 😜) for the whole month of September to celebrate my 49 birthday and also to raise funds for St Jude’s Children Hospital! Thank you to all those that participated along with me! It takes a village and accountability for days where it seemed like I just might not make it through! On to the next challenge for October 🤩🥳 #squatember #virgoseanson♍️ #consistencyiskey #dontgoitalone #getacoach
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Come out out. The weather is great!
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Attended the Women’s CEO Summit today. The energy of these women was so uplifting and inspiring. Every speaker had some part of their story that resinated with me. It was a wonderful opportunity to meet other CEO’s and learn about shared struggles and to gain insights and strategies to implement today. Thank you Angela Goodman for seeing me and for my book. It was a true pleasure to be in the room with all the phenomenal entrepreneur women. @ceo_consulting_group_llc #CEOSisterhood #eachoneteachone #breaktheceiling
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Ending my day with you guessed it! Those 49 squats. It was an amazing day of learning at the Women’s CEO Summit! #virgoseason♍️ #squatsquatsquat #empowerment #liveyourpurpose
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2 more days left for Squatember! Whew 😅 1,372 squats completed so far. #virgoseason♍️ #squatssquatssquats
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Got to have lunch with these wonderful ladies. One of whom is a celebrity now (she was always a celebrity to us) @mrsrosamonty @stephanie.rogers.75033 Catch the @curlmix products now available at @ultabeauty 🥰😍
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27th day of 49 squats! And my glutes are feeling it 😅 Just a few more days! #virgoseason♍️ #squatssquatssquats #stjudechildrensresearchhospital #squatingforacause
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Let’s eat. Turkey chili with red beans and corn, side of cast iron skillet broccoli and a bit of cheddar cheese, avocado and sour cream #letseat #chili #broccoli #avocado🥑
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Eat the rainbow 5 day Challenge is on! Protein smoothie: almond milk, water, blueberries, strawberries, mango, avocado, powdered greens and protein powder 💥 #eattherainbow🌈 #fruitsandveggies #onogrinds #smoothietime
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Never miss a Monday! Hope you were able to reset and rest over the week. Last week of Squatember and my 49 squats a day! Getting ready to celebrate Octoberfest 🎃👻 #virgoseason♍️ #squatember #squatsquatsquat
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Day 24 in the books of 49 squats a day for September. Last week of daily squats! #virgoseason♍️ #squatember #squatsquatsquat
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Getting these 49 squats in after an hour at Kazaxe celebrating coach Jenn’s bday! #virgoseason♍️ #squatemberchallenge #squatsquatsquat
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Yaaaaaa, it’s Friday! Another 49 squats done. What’s the weekend plans? Come out tomorrow morning to Kazaxe in Springfield to help celebrate my friend coach Jenn’s bday, 9am! 🥳🥳. #virgoseason♍️ #squatemberchallenge #squatsquatsquat
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It’s Friday eve! And another 49 squats ✅ 1,029 since Sept 1st. What’s been your challenge this month? #squatemberchallenge #virgoseason♍️ #squatsquatsquat 🍑
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Whew 😅 yesterday was a day. Apparently “post” wasn’t completed, but those squats were done! Happy Friday eve! #squatemberchallenge #virgoseason♍️ #swuatssquatssquats
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Pssst! Have you you heard?! We are challenging you to Eat The Rainbow 5-Day Challenge! Sign up now by clicking the link! We kick off this Sunday live at 6:30pm. Join Pure Health Culture’s Coach Christine and myself CChangeCoaching Coach CeCe to learn, have some fun and expand your palate! 🍒🍉🍑🍋🍌🥑🍏🥝🥭🥥🍅🫐🍆🥦🥬🧅🧄🫛🥒🥕🌽
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Squatting every day for Squatember! 😍 What have you been dedicated to doing this month? #virgoseason♍️ #birthdaymonth #49squatsaday
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Getting this Monday going with another 49 squats! #squatember #virgoseason♍️ #squatsquatsquat #stjudechildrensresearchhospital #raisingmoneyforcharity
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It’s Sunday and the squats don’t stop. Another 49 down as the weekend winds down. Have you take a moment to relax and unwind and reflect? #virgoseason♍️ #squatsquatsquat #squatember #challenge
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Getting those squats in before a day at the park. #squatember #squatchallenge #virgoseason♍️
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Day 15 in the books! 49 squats completed. #squatember #virgoseason♍️ #squatssquatssquatseverybody
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My Lucky 🐶is not impressed! 🤣 It’s funny how he seems to be shaking his head like no not this again. Day 14 and still getting my 49 squats in. #squatemberchallenge #celebrate #antidepressants #excercise #virgoseason♍️ #squatsquatsquat
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Day 13 of 49 squats everyday for Squatember! Not too late to jump I. And join me! Show me what ya got! #birthdayshenanigans🎉 #squatemberchallenge #squatsquatsquat
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When you take action to begin getting healthier are you all in from the get go? You decide to do a complete 180 of your life by 1-working out 5 days a week 🗓️ 2-eating healthy by staying away from all your favorite foods and switching to more salads and shakes to decrease consumed calories 🥗 3-drinking so much water that you now live in the bathroom 💦 Just to get frustrated 😤from lack of results after doing everything right then having a “cheat” meal every weekend that then turns back into eating poorly through the rest of the week because you’ve already messed up. That then turns back into not having enough energy for your workouts and missing days at the gym. To then finally giving up. We’ve all been there! It’s time to give up this all of nothing approach and doing everything all at once this just leads to exhaustion and not making the changes needed to become the healthier version of you. Let’s work together to make small changes over time to work with your lifestyle so that you have the consistency needed to long term sustainability. Comment 👇🏾 Me to set up a free strategy session or send me a DM!
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Keep it going! Day 12 of 49 squats a day!
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Day 11 of 49 squats a day! 🥳 Keeping the bday party going all month long! #squatsquatsquat #squatember #birthday #challenge #stjudechildrensresearchhospital
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Help me celebrate! I actually did 50 squats today in honor of my viet culture. They would already count me as being 50! 🥳🥳 Show me your squats 🫶 #squatember #virgo♍️ #birthday #anothertriparoundthesun☀️🌎 #squats
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Day 9 of 49 squats a day! Feel free to ump in the challenge now the month is still young! Let me see those squats! #squatember #49squatsaday #birthdayloading #teamvirgo♍️ #letsdoit
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Using my squats to help raise donations for St Jude Children’s Research Hospital. https://www.facebook.com/1814630085/posts/pfbid04y6y5tcwQbFHgoaASokeHWw2k6CfvqqAL6ng7YaL9TDhh2ahS4srfpapfSagogF5l/?mibextid=r5uJeJ
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49 squats done ✅ Also, doing a fund raiser for St Jude https://www.facebook.com/1814630085/posts/pfbid028guAJCX35SbgP6QW9VjG2e2LbyRoUJXxtWG2KHa9zWTtbdK1auLDdkpfwJLoARegl/?mibextid=r5uJeJ
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Just a little self care 🛁🫧 #bubbles #relaxandunwind #peacewithin
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The countdown til 2024 is right around the corner! If you’ve been waiting for a sign to make your health and wellness a priority this is it! Look no further. Send me a DM to schedule a free strategy call to see how you can get Unstuck! #letsgo #makesomedaytoday #timeismovingforwardareyou #takebackyourlife
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#squatemberchallenge #49bdaymonth 🥳 Let me see your squats 👀
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Rise and grind - I used to think that I had to give up my morning coffee ☕️ to see the results I wanted. That was so wrong. I did modify what goes into my coffee to align with my goals. This boriqua 🇵🇷needs her cafecito and so glad that the torture of not having it was short lived. Let’s chat if you are avoiding your favorite foods in hopes of reaching your goals. #balanceiskey #nofoodrestriction #offthewagononthewagon #holistichealth #livelife
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It’s September and my birthday month 🥳🥳. So squats, squats, squats EVERYBODY! 😆 49 squats everyday for squatember! Are you up for the challenge? Feel free to join me and post your video daily! #applebottom #squatemberchallenge #letsgo
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Getting those steps in today while it’s still on the cooler side. The breeze really felt good. Walking is one of the easiest things you can do to add to your daily routine. And it’s free! Too hot or cold to go outdoors then March around your house. When you have the will you will find a way. 🚶‍♀️👟🏡. #letsmove #walking #getstepping #enjoythegreatoutdoors
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Where will you be in 4 month before we enter 2024? Don’t keep putting your health and well being at the bottom of the list. Start making little changes now that will carry you through this holiday season so that you conquer your goals with a plan and strategies to help with all those family and friend celebrations. DM me to schedule a strategy call to start today. The clock is going to move forward regardless so take action now. #cchangecoaching #gainenergy #eatwell #movemore #noshortcuts #nomiraclepill
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