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

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Crystal Patriarche
480-650-1688
crystal@booksparkspr.com

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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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This week it was all about the cues. ⁣ ⁣⁣ Slide 1️⃣ ⁣⁣ ⁣⁣ Inching my way toward a 200lb #squatgoal with a curious butt wiggle. 🤔 After last week's discouraging misses at 185lbs, I will take this 190lb PR. ⁣ ⁣ Slide 2️⃣⁣⁣ ⁣ A double at 185lbs. ⁣ ⁣ This was the cue from @cardiganmark ⁣ ⁣⁣ 𝐓𝐨 𝐤𝐞𝐞𝐩 𝐟𝐫𝐨𝐦 𝐬𝐥𝐨𝐰𝐢𝐧𝐠 𝐝𝐨𝐰𝐧 𝐚𝐭 𝐭𝐡𝐞 𝐭𝐨𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐥𝐢𝐟𝐭, 𝐭𝐡𝐢𝐧𝐤 𝐨𝐟 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐚 𝐲𝐞𝐥𝐥𝐨𝐰 𝐥𝐢𝐠𝐡𝐭 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐢𝐭 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐢𝐧𝐭𝐞𝐫𝐬𝐞𝐜𝐭𝐢𝐨𝐧. 𝐏𝐨𝐰𝐞𝐫 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐚𝐧𝐝 𝐩𝐚𝐬𝐭 𝐭𝐡𝐞 𝐭𝐨𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐥𝐢𝐟𝐭. ⁣⁣ ⁣⁣ Slide 3️⃣⁣⁣ ⁣⁣ Finally hitting 125lbs on my bench.⁣ ⁣ The cue ⁣ ⁣⁣ 𝐈𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐩𝐮𝐬𝐡𝐢𝐧𝐠 𝐭𝐡𝐞 𝐛𝐚𝐫 𝐚𝐰𝐚𝐲, 𝐭𝐡𝐢𝐧𝐤 𝐨𝐟 𝐩𝐮𝐬𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐰𝐚𝐲 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐛𝐚𝐫 𝐚𝐧𝐝 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐛𝐞𝐧𝐜𝐡. ⁣⁣ ⁣⁣ That cue in particular made me feel like a whole new lifter. So strong. I was like, WHOA. ⁣⁣ ⁣⁣ Words are fucking cool. ⁣ ⁣⁣ ⁣⁣ ⁣⁣ #itsthesimplethings #powerlifting #communicationiskey #practicepracticepractice #womenwholift #womenwhopowerlift #strongwomen #strongmoms #thisis50 #garagegym #onlinecoaching #personaltrainer #beechwoodbells

I vacation, but I felt all sorts of out of sorts being away from my garage—the people and the iron. ⁣⁣ ⁣⁣ All my life I've been prone to anxiety, depression and low self-esteem. It's taken me all my 50 years to arrive at a place where I love myself and my life. ⁣⁣ ⁣⁣ My current cocktail of contentment = ⁣⁣ ❤️ lexapro⁣⁣ 🧡 lifting⁣⁣ low-sugar⁣⁣ high protein⁣⁣ lots of sleep⁣⁣ family⁣⁣ the #beechwoodbells community⁣⁣ ⁣⁣ Without these pieces in place, my emotional landscape grows dry and dusty. ⁣⁣ ⁣⁣ So today I picked up where I left off. Monday = deadlift day, so...⁣⁣ ⁣⁣ The workout: ⁣⁣ ⁣⁣ 1A) 5x3 deadlifts superset with—⁣⁣ 1B) 10,8,6,4,2 overhead kettlebell presses per side w/ascending weight ladder (not shown)...⁣⁣ ⁣⁣ followed by—⁣⁣ 2A) 3x5 false grip ring pull-ups⁣⁣ 2B) 3x4 (lost one rep over the week) ring dips. ⁣⁣ ⁣⁣ I learned yet again that time off does not mean all my work goes down the tubes. ⁣⁣ ⁣⁣ This is true for diet too. ⚖️ When I'm in calorie restriction mode, I forgo dessert and alcohol but in Canada, I drank the gin and ate the gelato, for a whole week. I am STILL lighter than I was when I started my new-fangled 50-day diet on August 5. ⁣⁣ ⁣⁣ More than a week would probably result in some losses. And, this is not something I'd recommend doing too many weeks throughout the year. ⁣⁣ ⁣⁣ But sometimes, for appreciation and perspective alone, it's good to get away. 🤙⁣⁣ ⁣⁣ #garagegym #personaltrainer #deadlifts #kettlebells #ringsworkout #pullups #dips #presses #keepitsimple #consistency #dedication #dothework

The last slide = my diet en vacance. 🇨🇦 . . #Montréal #vacancesenfamille #levillagemtl #leplateaumontroyal

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

Where’s that darn bus. With @frankie.soup_ #firstdayofschool #eighthgrade ❤️🧡

It’s true finding the #lululemon at the mall in #Quebec was one of my personal vacation highlights but this stuff wasn’t bad either. 🇨🇦 . . #montmorencyfalls #oldcityquebec #vacanceenfamille #summervacay2019

#montreal mashup 🇨🇦 #vacanceenfamille #summervacay #pride2019 #fiertemtl #justintrudeau #barbieexpomontreal #endaids ❤️🧡

@chrisrose75 joined me this AM in the #garagegym for a #powerlifting #trainingsesh. 🤠 We both use @cardiganmark for lifting coaching. Chris was the one who introduced me...⁣⁣ ⁣⁣ ☝In the first video, Chris was coached to keep powering like a mofo all the way PAST the top of her #squat, instead of slowing her force before the lockout. Coach M likened the process to running a yellow light to make it through the intersection. We were both like, "PTSHHH..." which is the sound of our heads exploding 🤯 with lifting epiphanies. ⁣⁣ ⁣⁣ PS, I want to squat like Chris one day. 🥰 She is a powerhouse. ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ✌ In the second video I was coached to "wedge" more effectively since my butt was popping up and the bar was swaying a little... ⁣⁣ ⁣⁣ Whenever I've been told to wedge before, it's gotten all abstract in my head and I have no idea what I'm doing, but this time I was cued specifically to jam my pits tight and push into the floor with my feet like cray. ⁣⁣ ⁣⁣ I concrete cues. ⁣⁣ ⁣⁣ Result—I hit a double at my one rep max weight, which is currently 255lbs/116kgs. ⭐️⁣⁣ ⁣⁣ (I also peed on the floor.Not shown. You can add that to your gratitude journal.)⁣⁣ ⁣⁣ #beechwoodbells #trainingpartners #deadlift #personaltrainer #womenwholift #womenwhopowerlift #strongwomen #strongmoms #IPF #unapologeticallystrong

My lifelong dream to see the #stadeolympiquedemontréal finally realized. I always ❤️ you #nadiacomaneci 🇷🇴 🇨🇦 . . #montreal #jardinesbotanicosmontreal #oldcitymontreal #notredamemontreal #vacancesenfamille #summervacay2019

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⁣ ⁣

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