TheFitDutchess NASM CPT (@dutchdollsfit_) — LA📍Personal trainer🍑F45 coach 💪🏼 TEAM @upper_limit_lifestyle  code:Fitdutchess10 @legionath  code:Dutchess10 📧 for accountability coaching & workouts
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#humpday #rumpday ⁣⁣#nofil
Hump day ⁣⁣ ⁣⁣ V⁣⁣ ⁣⁣ I⁣⁣ ⁣⁣ B⁣⁣ ⁣⁣ E ⁣⁣ ⁣⁣ S⁣⁣ ⁣⁣ ⁣⁣ #humpday#rumpday ⁣⁣#nofilter#nophotoshop#losangeles#fitness
16.01.2019 18:10:16
What motivates you? ⁣
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For me it’s knowing that my job is to help motivate and
What motivates you? ⁣ ⁣ For me it’s knowing that my job is to help motivate and help other people to reach their fitness goals, I have the best job the in the world.⁣ ⁣ #motivationmonday#nofilter#f45training#f45#personaltrainer#nasm#fitness#fitspo#girlswholift
14.01.2019 17:11:39
The only thing stopping you from being the best version of yourself is YOU⁣ ⁣
Ph
The only thing stopping you from being the best version of yourself is YOU⁣ ⁣ Physic Update : been loosely tracking macros and meal prepping, sober January and drinking a lot of water, it feels good to be back into a routine! ⁣ ⁣ What are some of your fitness goals and what are you doing to achieve them?⁣ ⁣ #personal trainer ⁣#nofilter#fitness#girlswholift#selfie#fitspo#lalife#camo#bombshellsportswear#obsessed
12.01.2019 19:48:05
Lookin forward to what this year has to offer 👀 2019 I see you ⁣
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#goals #2019
Lookin forward to what this year has to offer 👀 2019 I see you ⁣ ⁣ #goals#2019#motivated#humpday#lagunabeach#fitness
03.01.2019 02:30:33
Christmas cookies and rose ⁣
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Workouts and meal preps ⁣
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It’s called balance 💁
Christmas cookies and rose ⁣ ⁣ Workouts and meal preps ⁣ ⁣ It’s called balance 💁🏻‍♀️⁣ ⁣ #tistheseason#youvsyou#livingmybestlife#cookiemonster#personaltrainer#fitness#stomachonflatflat#drakevoice#nofilter⁣#selfie
23.12.2018 00:17:49
Look forward, not behind you, you are not going that way.⁣
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With the new year a
Look forward, not behind you, you are not going that way.⁣ ⁣ With the new year approaching and New Years resolutions strong on the brain let’s chat 💭 ⁣ ⁣ I believe in living a healthy lifestyle all year round, not just because it’s a “new year” but I do know a lot of people view a new year as a new start and I am here to help you!! DM or send me an email about nutritional coaching or training in person or online! I have a lot of specials for the new year.⁣ ⁣ New year same you but with NEW goals 👌🏼⁣ ⁣ I have a lot of exciting things coming in 2019 and I can’t wait for all of you to see!! ⁣ ⁣ #fitnessfriday#2019#personaltraining#fitness#f45#thetimeisNOW#fitspo#nofilter⁣#losangeles#coaching#nasm#squats#bootybuilding
21.12.2018 18:31:30
Happy Monday Fitfam 💪🏼 ⁣
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Try these four exercises for a burn 🔥🔥 ⁣
Bosu lunges⁣
Happy Monday Fitfam 💪🏼 ⁣ ⁣ Try these four exercises for a burn 🔥🔥 ⁣ Bosu lunges⁣ Bosu on Off squat jumps ⁣ Bosu squat jumps side to side ⁣ And Box jump finisher ⁣ ⁣ Do each exercise for 5 sets 10-12 reps! ⁣ ⁣ Major 🔑 Remember never miss a Monday workout, Start your week off strong, and finish your year off stronger 💪🏼⁣ ⁣ #mondays#fitness#fitfam ⁣ ⁣#personaltrainer#losangeles#bosu#f45#coach#2018#plyometrics#newyear#fitspo#starttheweekright#justdoit#nofilter#24hourfitness thickfit
17.12.2018 15:19:40
It wouldn’t be humpday without a good ol’ Booty pic am I right?🙋🏻‍♀️🍑 ⁣⁣
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I am
It wouldn’t be humpday without a good ol’ Booty pic am I right?🙋🏻‍♀️🍑 ⁣⁣ ⁣ I am SORE from my workout lastnight it was an epic leg day try it and let me Know what you think!⁣ ⁣ Leg/Plyos⁣‼️‼️ ⁣ ▶️Squats to start⁣ 1 warm up set of 12 reps with the bar and 2, 25 lb plates⁣ 3 sets of 12 with 2, 35 lb plates ⁣Ending with 3 sets of 10, with 2, 45 lb plates ⁣ 10 squats jumps in between every set on the squat rack ⁣ ⁣ ➡️3 sets of 12 squats holding 1, 40 lb dumbbell ⁣ 10 jump lunges in between each set ⁣ 4 sets of 12 DB dead lifts with 2,35lb dumbbells followed by ball roll ins on a yoga ball to give your hamstrings an extra burn ⁣ ⁣ ➡️TRX jump squats 3 sets of 10⁣ ⁣ ➡️3 sets of Reverse jump lunges with your back foot on the bosu⁣ ⁣ ➡️ending with Box jumps 3 sets of 10⁣ Then of course stretching for 10 min and sauna 🤗⁣ ⁣⁣ #humpday#cakecakecake#bootybuilder#fitness#nofilter#legday#nofilter#personaltrainer#24hourfitness
06.12.2018 01:21:43
Transformation Tuesday‼️ ⁣
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These pictures are two years apart. ⁣
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I was going
Transformation Tuesday‼️ ⁣ ⁣ These pictures are two years apart. ⁣ ⁣ I was going through my phone today and this picture on the left came up, I happened to be wearing the same sweatpants so I thought why not put on the same top and take a picture. ⁣ ⁣ We can be so hard on ourselves, just remember consistency is key. Eating clean, working out moving your body, and mental health are all 🗝 components.⁣ ⁣ I believe in cheat meals, I believe in not restricting yourself and I believe in YOU. I’m still accepting clients on my cyber Monday deal, DM if interested.💪🏼🙌🏽⁣ ⁣ #personaltrainer#fitspo#transformationtuesday#nasm#fitness#fitspiration#consistency#justdoit#nofilter#nasm#f45#igtransformations#bootybuilder#lalife#losangeles#workout#motivation
28.11.2018 01:06:18
Sunday reflection, what are your goals for this week? Write them down, a goal wi
Sunday reflection, what are your goals for this week? Write them down, a goal without a plan is just a wish. #sunday#reflection#goals#runyoncanyon#personaltrainer#fitness#bootybuilder#girlswholift#losangeles#lalifestyle#fitspo#nofilter
26.11.2018 00:05:11
Body dysmorphia ‼️maybe you have heard of it maybe you haven’t, I feel like I ha
Body dysmorphia ‼️maybe you have heard of it maybe you haven’t, I feel like I have to talk about it since it has been effecting me alot lately. Today I left Lululemon dressing room nearly in tears thinking to myself my thighs are too big, too much cellulite, how am I suppose to be a “fitness professional” and look the way I do. Those are the thoughts that raced though my mind. I suffered for a long time with thoughts like these all the time, in the past few years I have felt I had a handel on these thoughts but as of lately they are back more then ever. Maybe because I am back in LA and it’s the land of the beautiful people or maybe just because I am human and negative thoughts are a thing of life. I feel like it’s important to talk about because I know I am not the only one who feels this way. These negative thoughts racing through my mind almost ruining my day then I had to remind myself of this, maybe how I am feeling can help other girls, Maybe I should share my story. You have to change the narrative in your head — I had to remind myself my legs are strong, and I am healthy. Dealing with BD you have good days and bad, today I had bad thoughts but it doesn’t mean I am going to let it take over. If any of my followers reading this ever feel the same and need someone to talk to I am always here ❤️ #realtalk#fitness#bodydysmorphia#blackfriday#changeyourthoughts#loveyourself#youarebeautiful#recovery#bodypositive#support#faceyourinsecurities#strong#realtalk
24.11.2018 00:08:04
Thankful for fitness,family,friends,health, happiness and @mitchgarcia. What are
Thankful for fitness,family,friends,health, happiness and @mitchgarcia. What are you thankful for?❤️🦃#thanksgiving#thankful#fitness#nofilter
23.11.2018 04:05:13
DETOX ME! As many of my followers know I am a personal trainer which means I swe
DETOX ME! As many of my followers know I am a personal trainer which means I sweat a lot almost all day long, this Detox me mask has been a skin life savor. A natural clearing mask that helps me to avoid post-sweat breakouts, which is also vegan and cruelty free!!! Detox me is a MUST for women who sweat, like me! Get yours today use MY code SONJAD25 for 25% Off at checkout, valid only for the next 48 hours, @freskincare#freskincare#loveyoursweat#selfie#fitness#personaltrainer#losangeles#makeupfree#loveyourskin#facemask#skincare#nofilter
20.11.2018 18:35:36
If you’re reading this and you haven’t worked out today..... this is your remind
If you’re reading this and you haven’t worked out today..... this is your reminder 🍑 #humpday#fitness#fitspo#motivation#justdoit#personaltrainer#bootybuilder
15.11.2018 00:10:48
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