• crystals_fitness
    Crystal Shotwell
    @crystals_fitness

Images by crystals_fitness

A #latergram of breakfast/brunch because I'm hungry AF...on the hunt for carbs! πŸ™„πŸ€” #wheretoeat #needfood #needcarbs #refeed #feedme #food #protein #noms #dinner #asap #gains #goals #tupplife #breakfast #brunch #lunch #fitfam #health #mealprep #nutrition #macros #iifym #potato #eggs #pinksalt #weightloss #bodybuilding
Ab check on this fine Saturday, and an action shot that I couldn't help but share! πŸ˜… Abs holding on after 10 weeks. Whoop whoop! But let's be real, abs don't make or break you, or determine if you're healthy. If you eat right, stay active and hydrate, you are healthy. Your size, visible abs, no abs, vascularity, tummy pooch, striations. None of those things are indicative of health. Love yourself and just make daily health conscious decisions and you'll be alright. πŸ‘πŸ½ Ooooo, and high carb day started off right...protein milk over some Cinnamon Bun Captain Crunch! πŸ‘ŒπŸ½ Okay okay, I had a pop tart too! 😝#highcarb #carbs #refeed #food #breakfast #cereal #captaincrunch #protein #fitfam #fitmom #abs #eatclean #bodybuilding #gym #motivation #instafit #goals #neversettle #nutrition #riseandgrind #selfie #health #diet #bikinicompetitor
Ab check on this fine Saturday, and an action shot that I couldn't help but share! πŸ˜… Abs holding on after 10 weeks. Whoop whoop! But let's be real, abs don't make or break you, or determine if you're healthy. If you eat right, stay active and hydrate, you are healthy. Your size, visible abs, no abs, vascularity, tummy pooch, striations. None of those things are indicative of health. Love yourself and just make daily health conscious decisions and you'll be alright. πŸ‘πŸ½ Ooooo, and high carb day started off right...protein milk over some Cinnamon Bun Captain Crunch! πŸ‘ŒπŸ½ Okay okay, I had a pop tart too! 😝#highcarb  #carbs  #refeed  #food  #breakfast  #cereal  #captaincrunch  #protein  #fitfam  #fitmom  #abs  #eatclean  #bodybuilding  #gym  #motivation  #instafit  #goals  #neversettle  #nutrition  #riseandgrind  #selfie  #health  #diet  #bikinicompetitor 
This AM's torture devices! A necessary evil. Such a good pain...that red ball tho 😧 kills my calves!  Warmed up with incline intervals for 2mi. Went by surprisingly fast. Intervals are the best way for me to tolerate running...the incline burns some serious fat and makes for an excellent core engaging workout and gives you a gnarly glute and quad pump. πŸ‘ŒπŸ½ incline 6.5+ and 3.5mph walk for 1min followed by 6.5mph+ sprint. Repeat until you reach 2mi or a set calorie burn. πŸ”₯πŸ’¦ #mobilitywork #stretch #flexibilty #muscles #myofascialrelease #foamrolling #triggerpoint #massage #foamroller #lacrosseball #exercise #workout #riseandgrind #health #yoga #cardio #fastedcardio #noexcuses #neversettle #bodybuilding #goals #gymlife #motivation #weightloss #fitness #fitfam
This AM's torture devices! A necessary evil. Such a good pain...that red ball tho 😧 kills my calves! Warmed up with incline intervals for 2mi. Went by surprisingly fast. Intervals are the best way for me to tolerate running...the incline burns some serious fat and makes for an excellent core engaging workout and gives you a gnarly glute and quad pump. πŸ‘ŒπŸ½ incline 6.5+ and 3.5mph walk for 1min followed by 6.5mph+ sprint. Repeat until you reach 2mi or a set calorie burn. πŸ”₯πŸ’¦ #mobilitywork  #stretch  #flexibilty  #muscles  #myofascialrelease  #foamrolling  #triggerpoint  #massage  #foamroller  #lacrosseball  #exercise  #workout  #riseandgrind  #health  #yoga  #cardio  #fastedcardio  #noexcuses  #neversettle  #bodybuilding  #goals  #gymlife  #motivation  #weightloss  #fitness  #fitfam 
πŸ€·πŸ½β€β™€οΈπŸ˜Ή No PB today...but ALL the carbs! 😲 #bringiton #carbs #peanutbutter #funny #lol #eattogrow #refeedday #highcarbday #carbcycling #mobilitywork #fastedcardio #cardio #riseandgrind #fitfam #fitgirlprobs #food #goals #bodybuilding #instagood #quote #weightloss
#latergram of my brunch! And these stuffed roll ups were as good, if not better, than they looked! The @yupbrands Chocolate Brownie pieces melted sooooo perfectly! Each bite was #meltedchocolate heaven! πŸ‘ŒπŸ½ Recipe for the basic ingredients are in the comments but I subbed the bread, filling, eggs and sweetener with macro friendlier versions. No flavor sacrifice, I can promise you that!  #breakfast #brunch #lunch #frenchtoast #chocolatebrownie #cherries #carbs #gains #food #omelette #eggs #protein #yupbrands #macros #iifym #flexibledieting #friday #yum #nomnom #eatclean #eattogrow #bodybuilding #goals #fitfam #weightloss #recipe #cooking
#latergram  of my brunch! And these stuffed roll ups were as good, if not better, than they looked! The @yupbrands Chocolate Brownie pieces melted sooooo perfectly! Each bite was #meltedchocolate  heaven! πŸ‘ŒπŸ½ Recipe for the basic ingredients are in the comments but I subbed the bread, filling, eggs and sweetener with macro friendlier versions. No flavor sacrifice, I can promise you that! #breakfast  #brunch  #lunch  #frenchtoast  #chocolatebrownie  #cherries  #carbs  #gains  #food  #omelette  #eggs  #protein  #yupbrands  #macros  #iifym  #flexibledieting  #friday  #yum  #nomnom  #eatclean  #eattogrow  #bodybuilding  #goals  #fitfam  #weightloss  #recipe  #cooking 
Gotta be totally honest guys. I don't feel like I look like this! πŸ‘€ I'm in damn shock that I do and quite frankly I don't know how I've been able to do this! I can only attribute this to being at least 90% consistent with my nutrition (I do not expect perfection in my off season πŸ»πŸΈπŸΉβ¬…οΈ my weakness), giving it πŸ’― when I show up at the gym and I definitely credit @steve_ioannou for knowing his shit when it comes to reading bodies/responses and how to calculate base macros & manipulating refeeds to reap the most results. I mean, I'm actually growing an ass? My efforts in the gym are not in vain! I've worked my tail ON since 2014 and growth it finally visible. Not only visual growth but I can even feel it during my day to day activities. @seanos86 can vouch for the gains too πŸ˜‰πŸ’‹πŸ‘πŸ’ͺ🏽 Pictures &a measurements! I cannot stress enough how important they are! "Scales are for 🐟." And although I feel like a whale some days I know I ain't no fish! I've grown an inch in my butt and thighs while shrinking an inch in my waist...even my pictures don't show that much of a change but it's real! Believe in yourself and trust the process! Most don't stick it out long enough for it to "work". Ohtay! πŸ‘ŒπŸ½This was a longer post than I intended but had to share my shock and enthusiasm! The body is a wild and amazing machine! I hope each one of you get to discover that and tap into #yourunlimitedpotential. We are all capable of more than we think! Happy #flexfriday fam bam! Stay positive, stay focused and carry on! 😊  #undergroundmuscle #iifym #selflove #limitless #booty #glutes #exercise #workout #gym #bikini #figurecompetitor #npcfigure #texas #flex #abs #legs #legday #gluteday #goals #girlswholift #riseandgrind #weightloss #mealplan #bodybuilding #mom #fitmom#fitness #motivation
Gotta be totally honest guys. I don't feel like I look like this! πŸ‘€ I'm in damn shock that I do and quite frankly I don't know how I've been able to do this! I can only attribute this to being at least 90% consistent with my nutrition (I do not expect perfection in my off season πŸ»πŸΈπŸΉβ¬…οΈ my weakness), giving it πŸ’― when I show up at the gym and I definitely credit @steve_ioannou for knowing his shit when it comes to reading bodies/responses and how to calculate base macros & manipulating refeeds to reap the most results. I mean, I'm actually growing an ass? My efforts in the gym are not in vain! I've worked my tail ON since 2014 and growth it finally visible. Not only visual growth but I can even feel it during my day to day activities. @seanos86 can vouch for the gains too πŸ˜‰πŸ’‹πŸ‘πŸ’ͺ🏽 Pictures &a measurements! I cannot stress enough how important they are! "Scales are for 🐟." And although I feel like a whale some days I know I ain't no fish! I've grown an inch in my butt and thighs while shrinking an inch in my waist...even my pictures don't show that much of a change but it's real! Believe in yourself and trust the process! Most don't stick it out long enough for it to "work". Ohtay! πŸ‘ŒπŸ½This was a longer post than I intended but had to share my shock and enthusiasm! The body is a wild and amazing machine! I hope each one of you get to discover that and tap into #yourunlimitedpotential . We are all capable of more than we think! Happy #flexfriday  fam bam! Stay positive, stay focused and carry on! 😊 #undergroundmuscle  #iifym  #selflove  #limitless  #booty  #glutes  #exercise  #workout  #gym  #bikini  #figurecompetitor  #npcfigure  #texas  #flex  #abs  #legs  #legday  #gluteday  #goals  #girlswholift  #riseandgrind  #weightloss  #mealplan  #bodybuilding  #mom  #fitmom #fitness  #motivation 
Don't ask how but by some miracle this waist trainer still fits me on the smallest hooks?! 😲 It's not even tight. Did I mention that even though I look softer my waist has gone down an inch since my competition? Wtf?! Anyway, coach @steve_ioannou and I are trying to keep the midsection down during my time off to build so the #waisttraining came back into play this week. Just a little @sweetsweat and I'm drenched after my 20min of cardio πŸ‘ŒπŸ½πŸ’§ Can't complain about that! Time to get groceries before work, weekly progress pics for the coach and #nomnom! I've got a fun brekky/brunch waiting for me...so, that's basically getting me through cardio πŸ˜…. That and my boys on Spicycle! Happy Friday gals and guys! Flex on! πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽 #undergroundmuscle #offseason #bulking #bootybuilding #gluteday #friday #flexfriday #cardio #riseandgrind #selfie #gym #goals #fitmom #fitness #girlswholift #instagood #motivation #bodybuilding #train #hustle #success #weightloss #eattogrow
Don't ask how but by some miracle this waist trainer still fits me on the smallest hooks?! 😲 It's not even tight. Did I mention that even though I look softer my waist has gone down an inch since my competition? Wtf?! Anyway, coach @steve_ioannou and I are trying to keep the midsection down during my time off to build so the #waisttraining  came back into play this week. Just a little @sweetsweat and I'm drenched after my 20min of cardio πŸ‘ŒπŸ½πŸ’§ Can't complain about that! Time to get groceries before work, weekly progress pics for the coach and #nomnom ! I've got a fun brekky/brunch waiting for me...so, that's basically getting me through cardio πŸ˜…. That and my boys on Spicycle! Happy Friday gals and guys! Flex on! πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽 #undergroundmuscle  #offseason  #bulking  #bootybuilding  #gluteday  #friday  #flexfriday  #cardio  #riseandgrind  #selfie  #gym  #goals  #fitmom  #fitness  #girlswholift  #instagood  #motivation  #bodybuilding  #train  #hustle  #success  #weightloss  #eattogrow 
Do yourself a favor, don't wait for tomorrow. Don't wait until Monday. Get to work now on making those dreams happen...whatever they may be! #goals #dreams #justdoit #goforit #dontwait #dowork #riseandgrind #truth #realtalk #neversettle #bestself #success #life #fitfam #fitness #motivation #inspiration #quote #hustle #weightloss #gym #qotd #instagood
Omelette you sit there & drool over my @yupbrands deliciousness 😜 #gains #πŸ’ͺ🏽 #breakfastfordinner #breakfast #omelette #eggs #eatclean #eattogrow #food #fitfam #pbj #jelly #instagood #protein #muscles #tupplife #iifym #flexibledieting #mealprep #weightloss #health #dessert
Arm day πŸ˜‰  Don't Mess With My Flex...πŸ’ͺ🏽 consider yourself warned! 😝 Thank you @maricela_mejia79 for this badass tank! Definitely has my name written all over it! πŸ’‹ #flexzone #flexthursday #idontmaketherules #ibreakthem #strongissexy #strongnotskinny #girslwithmuscle #gymrat #bodybuilding #obssessed #love #life #love #goals #bestself #undergroundmuscle #riseandgrind #selfie #biceps #flex #abs #fitfam #fitmom #mombod #fitness #weightloss #instagood #motivation #selflove
Arm day πŸ˜‰ Don't Mess With My Flex...πŸ’ͺ🏽 consider yourself warned! 😝 Thank you @maricela_mejia79 for this badass tank! Definitely has my name written all over it! πŸ’‹ #flexzone  #flexthursday  #idontmaketherules  #ibreakthem  #strongissexy  #strongnotskinny  #girslwithmuscle  #gymrat  #bodybuilding  #obssessed  #love  #life  #love  #goals  #bestself  #undergroundmuscle  #riseandgrind  #selfie  #biceps  #flex  #abs  #fitfam  #fitmom  #mombod  #fitness  #weightloss  #instagood  #motivation  #selflove 
Assholes, check em, they are everywhere. πŸ˜³πŸ˜‰ Thanks for the reminder hermana @justme_jamielee #assholes #selfesteem #true #life #depression #positivevibes #thoughts #truths #quote #inspiration #motivation #sigmundfreud #therapy #momsfault #blame #ownit #selflove #goals #fitfam #selfdiagnosis #health #mental #instagood #realtalk #environment
Black Forest Pancakes w/Abs πŸ’ͺπŸ½πŸ«πŸ’πŸ₯ž #wafflewednesday Recipe in comments!  #lunch #meal2 #brunch #waffles #pancakeswithabs #carbs #protein #chocolate #cherries #yummy #gains #oats #macros #iifym #flexibledieting #eattogrow #eattoperform #food #instagood #recipe #cooking #healthy #weightloss #mealplan #diet #mealprep #tupplife #gym
Can't get enough of your love! 😺 Going for that ⏳#wingsofstrength #ittybittywaist Loving back day...it's my most challenging since I can't see the muscles working but that's what iPhones are for! πŸ’ͺ🏽 #musclesinaction #backday #womenempowerment #gains #growingseason #undergroundmuscle #bodybuilding #gymlife #weightlifting #liftheavy #video #selfeo #workout #exercise #firness #girlswholift #bestself #goals #instagood #progress #wcw #humpday #motivation #weightloss
Can't get enough of your love! 😺 Going for that ⏳#wingsofstrength  #ittybittywaist  Loving back day...it's my most challenging since I can't see the muscles working but that's what iPhones are for! πŸ’ͺ🏽 #musclesinaction  #backday  #womenempowerment  #gains  #growingseason  #undergroundmuscle  #bodybuilding  #gymlife  #weightlifting  #liftheavy  #video  #selfeo  #workout  #exercise  #firness  #girlswholift  #bestself  #goals  #instagood  #progress  #wcw  #humpday  #motivation  #weightloss 
Sacrificed, and I do mean sacrificed 😜, some of my nightly PB for this delicious asparagus and green bean stir fry. Dang good choice! πŸ‘ŒπŸ½ #macros #flexibledieting #healthyfats #lowcarb #gains #protein #veggies #cleaneating #eatclean #eattogrow #fitfam #food #dinner #nutrition #instafit #mealprep #tupplife #bodybuilding #weightloss #fatloss #goals
For the love of #chickentetas...stop complaining about your meals, stop making excuses, stop blaming everyone but yourself & stop believing you can't! Take charge, decide what's important to you, own dat shiz and get to work! Lift all the weights, do some cardio, eat some good clean food and have a refeed/cheat meal every once in a while. It's that simple. Your body wants movement, it craves nutrition, it needs TLC! Trust the process and watch the magic happen! #nosecrets #putinwork #hustle #eatclean #liftheavy #fuelyourbody #setgoals #mealprep #tupplife #weightloss #macros #nutrition #diet #lifestyle #transformationtuesday #flexibledieting #science #iifym #protein #carbs #eattogrow #cleaneating #health #fitness #food
For the love of #chickentetas ...stop complaining about your meals, stop making excuses, stop blaming everyone but yourself & stop believing you can't! Take charge, decide what's important to you, own dat shiz and get to work! Lift all the weights, do some cardio, eat some good clean food and have a refeed/cheat meal every once in a while. It's that simple. Your body wants movement, it craves nutrition, it needs TLC! Trust the process and watch the magic happen! #nosecrets  #putinwork  #hustle  #eatclean  #liftheavy  #fuelyourbody  #setgoals  #mealprep  #tupplife  #weightloss  #macros  #nutrition  #diet  #lifestyle  #transformationtuesday  #flexibledieting  #science  #iifym  #protein  #carbs  #eattogrow  #cleaneating  #health  #fitness  #food