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ContactElise Miller2015-01-22T16:04:40+00:00

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Crystal Patriarche
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#blurbcraft thank you darin_writer #darinstrauss !!!! #tracingthebones #sparkpress… https://t.co/BTns7TOiyl
4 years ago
Head to floor hspu for 3x5 so far. This took over a year to do. I think the lipstick helps.… https://t.co/JiP42LMbh4
4 years ago
RT @GoSparkPress : Such a great interview and #giveaway of #StarCravingMad by @eliseamiller at @bookmamablog ! http://t.co/qk8SIH5D43
4 years ago

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Today's slideshow is dedicated to the humble PVC stick, purchased for pennies at your local hardware store, and a staple at many #strengthtraining locales. 🤓⁣ ⁣ 1️⃣➜⁣ ⁣ Storage hack for you because:⁣ ⁣ A) I am too aesthetically OCD to stick my sticks in a Lowe's bucket, which— ⁣ ⁣ B) fall over all the time anyway. ⁣ ⁣ So,⁣ ⁣ C) I nailed a wire hamper from #homegoods to the wall. Voila. And, ⁣ ⁣ D) $9.99. ⁣ ⁣ 2️⃣➜⁣ ⁣ What we do with our sticks:⁣ ⁣ The daily #beechwoodbells pre-warmup includes...⁣ ⁣ A) flossing our shoulders⁣ B) grooving our hinges⁣ C) warming our legs and butts, and ⁣ D) putting it all together with an overhead squat. ⁣ ⁣ 3️⃣➜⁣ ⁣ Using that PVC to deepen my squat: ⁣ ⁣ I want to go deeeeep but am not quite trusting myself with a heavy load yet, so I'm going through the movement pattern with zero load, and then going for it. Little by little....⁣ ⁣ ⁣ #pvcpipe #prewarmup #strengthandconditioning #garagegym #gymhacks #DIY #personaltrainer #shoulderflossing #squats #backsquats #powerlifting⁣ ⁣

Two things today—⁣⁣ ⁣⁣ ☝"𝘐𝘵’𝘴 𝘯𝘦𝘷𝘦𝘳 𝘫𝘶𝘴𝘵 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘢𝘳 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘭𝘪𝘧𝘵𝘪𝘯𝘨. 𝘪𝘵’𝘴 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘳𝘵 𝘢𝘯𝘥 𝘮𝘪𝘯𝘥. 𝘵𝘩𝘦 𝘮𝘰𝘳𝘦 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘵𝘩𝘢𝘵, 𝘵𝘩𝘦 𝘭𝘪𝘨𝘩𝘵𝘦𝘳 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘣𝘦𝘤𝘰𝘮𝘦𝘴."⁣⁣ ⁣⁣ —Coach @cardiganmark⁣⁣ ⁣⁣ ✌I make a goofy-ass squat face. Go ahead. Laugh all you want. I'll make more. ⁣⁣ ⁣⁣ #squats #backsquats #powerlifting #womenwhopowerlift #strongwomen #strongmoms #practicepracticepractice #fitafter40 #thisis50 #justshowup #trainsmarternotharder #keepitsimplestupid #squatface

The point is, you’re not alone. #idonthaveaproblem #lululemon #selfie_time #garagegym #beechwoodbells #posing #fitnessover40 #thisis50

I went from god knows how many calories to 1700 a day give or take. ⁣⁣ ⁣⁣ I got to that number by multiplying my weight x 12, and then rounding up since I knew it would be fewer than I was eating. ⁣⁣ ⁣⁣ This is after one ☝ week. It’s subtle but moving in the right direction. And I’m not starving myself; just being super attentive. ⁣⁣ ⁣⁣ I miss my before-dinner drink like crazy sometimes but it’s worth it. I have to think big picture and not instant gratification. ⁣⁣ ⁣⁣ Makes me feel like a grownup. ⭐️⁣⁣ ⁣⁣ It’s not magic, just math. And a little effort. And a lot of accountability. ✌ ⁣⁣ ⁣⁣ #itsnotmagic #accountability #dietsmarternotharder #protein #trackyourprogress #caloriesincaloriesout #precisionnutrition #myfitnesspal #beechwoodbells #personaltrainer

‍So many cuties looking fierce and fabulous in #beechwoodbells merch! ⁣⁣ ⁣⁣ ‼️ I've got a few tank tops left, sizes XS, S, M & L, designed by the uber-talented and award-winning designer @chalksterina. ⁣⁣ ⁣⁣ ➡️ ALL PROCEEDS will be sent to @raicestexas, a non-profit organization that provides FREE legal aid to immigrant families, children and refugees at the US-Mexico border. ⁣⁣ ⁣⁣ Tanks are $20. Message me before they're all gone! ⁣⁣ ⁣⁣ Crucial cause ➕ groovy top ＝ Awesome YOU!⁣⁣ ⁣⁣ Thank you to everyone who has bought a top and contributed so far! 🤗⁣⁣ ⁣⁣ #nokidsincages #fundraiser #raices #endimmigrationdetention #immigrantsmakeamericagreat #texas #mexico🇲🇽 #stopfamilyseparation #stopfamilydetention #stopseparatingfamilies #freedomforfamilies #resist #theresistance #familiesbelongtogether #familiasunidas #stopice #endchilddetention #reunitefamilies

#beechwoodbells tagged in #barcelona !!! 🇪🇸 Gold ⭐️ star for @joslyneb !! 🥰❤️

Who wants to be lean & mean? ⁣⁣⁣ ⁣⁣⁣ ‍♀️‍♀️‍♀️‍♀️‍♀️‍♀️⁣⁣⁣ ⁣⁣⁣ I do! I do! But I don't always follow my own advice. Sometimes I uninstall my fitness tracker app and sling back a few margaritas. I like to live a little... And then I live a lot. And a few months later I'm face deep in a bowl of ice cream wondering why my pants feel tight. 🤔⁣⁣⁣ ⁣⁣⁣ Then I see a picture of myself looking 𝘯𝘰𝘵 𝘲𝘶𝘪𝘵𝘦 how I look in my mind, or how I want to look ( slide for that pic...) and I know it's time to pay attention again. ⁣⁣⁣ ⁣⁣⁣ So here are my top TEN tools for gettin' lean, (not including strength & conditioning, which, of course ):⁣⁣⁣ ⁣⁣⁣ 1. Restrict calories. ⁣⁣⁣ ⁣⁣⁣ Okay that's not ten. And restricting calories is not a tool. But it is THE WAY to get lean. To make calorie restriction easier, because it is not easy to face hunger on the daily and you have to be somewhat hungry, you'll need tools.⁣⁣⁣ ⁣⁣⁣ Okay here's the list—⁣⁣⁣ ⁣⁣⁣ 1. Track calories and macros. ⁣⁣ 2. 🥩 Prioritize protein. ⁣ 3. 🥥 Eat full-fat foods.⁣ 4. Stop with the margaritas. ⁣⁣⁣ 5. Document progress—photos, weigh in, measure, body-fat. weekly is good. ⁣⁣⁣ 6. Diet for a set amount of days—30, 50, 90...⁣ 7. Eat less frequently. ⁣⁣ 8. Handle being hungry. ⁣ 9. 🥛 Stack protein intake at your first meal. ⁣ 10. Stay away from kid food—crackers, chips, cookies. ⁣⁣ 11. BONUS tool! Be kind to yourself. Give yourself a hug, tell yourself you're beautiful and worthwhile no matter what, and that if you fuck up, it's not the end of the world. Know that if you truly want to be leaner but you keep eating all the food, that in itself is NOT being kind to yourself.⁣🦉⁣ ⁣⁣ #foodforthought #dietsmarternotharder #itsnotmagic #precisionnutrition #beechwoodbells ⁣#keepitsimple #protein⁣ ⁣⁣

mom & daughter lifting duo @emmaroseanau ⭐️ and @jennrosenau ⭐️ taking a moment to record their lifts and determine their next working set on #deadliftday. ⁣ ⁣ There are few things more satisfying as a #personaltrainer than to see students internalize and demonstrate their determination to grow stronger. ⁣ ⁣ If you don't track your progress, you won't be able to look back and see how far you've come, or how you got there. ⁣ ⁣ ✍ Ten things to record in your journal:⁣ ⁣ ️‍♀️ weight lifted⁣ 🧘‍♀️ rest taken between sets⁣ how easy or hard it feels⁣ mood & energy level⁣ ‍♀️ warm-up⁣ 🤕 injuries, pains & tweaks⁣ ❤️ menstrual cycle⁣ what you ate before your workout⁣ ⚖️ body fat %, weight, measurements⁣ external stressors⁣ ⁣ #trackyourworkout #theunexaminedlifeisnotworthliving #beechwoodbells #garagegym #trainsmarternotharder #strongwomen #strongmoms #fitafter40 #deadlifts #workoutjournal #journaling #powerlifting #womenwhopowerlift ⁣ ⁣

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