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    Crystal Shotwell
    @crystals_fitness

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*eye roll* πŸ”…When I hear this about getting too "bulky", "too big" or if I know when I draw the line before I begin to "look like a dude" (comments from men and women). πŸ”…I'm stage lean at 13%BF and maintain a healthy weight at 15-16%BF. The average American female sits at 36%BF-our "essential body fat is 10-13% and should NOT go below that often). πŸ”…Funny when the average American male lacks muscle "tone" AND has a body fat percentage of 24%. While to "appear fit" they need to be in the 10-12% range (healthy) and 6-9% for best definition (healthy but definite effort must be made nutritionally and in exercise). The "essential BF" for men is 2-5% (stage lean) and shouldn't be reached often, nor maintained. πŸ€” So yeah, I guess no matter how bulky I get I will never look like the average dude. #caseclosed K, thanx, bye πŸ‘‹πŸ½. #byefelicia #stfu #latercraig #callate #doyouevenlift #idowhatiwant #idgaf #mylife #myrules #mygoals #goals #beastmode #muscles #gymlife #bestself #bodybuilding #fitfam #fitness #meme #lol #funny #instagood #motivation #truth #weightlifting #growingseason
*eye roll* πŸ”…When I hear this about getting too "bulky", "too big" or if I know when I draw the line before I begin to "look like a dude" (comments from men and women). πŸ”…I'm stage lean at 13%BF and maintain a healthy weight at 15-16%BF. The average American female sits at 36%BF-our "essential body fat is 10-13% and should NOT go below that often). πŸ”…Funny when the average American male lacks muscle "tone" AND has a body fat percentage of 24%. While to "appear fit" they need to be in the 10-12% range (healthy) and 6-9% for best definition (healthy but definite effort must be made nutritionally and in exercise). The "essential BF" for men is 2-5% (stage lean) and shouldn't be reached often, nor maintained. πŸ€” So yeah, I guess no matter how bulky I get I will never look like the average dude. #caseclosed  K, thanx, bye πŸ‘‹πŸ½. #byefelicia  #stfu  #latercraig  #callate  #doyouevenlift  #idowhatiwant  #idgaf  #mylife  #myrules  #mygoals  #goals  #beastmode  #muscles  #gymlife  #bestself  #bodybuilding  #fitfam  #fitness  #meme  #lol  #funny  #instagood  #motivation  #truth  #weightlifting  #growingseason 
"NONE, BUT PEOPLE OF STRONG PASSION ARE CAPABLE OF RISING TO GREATNESS." -Comte de Mirabeau Passionate AF about growing these legs. 😏😎πŸ’ͺ🏽 #legday #quads #squats #hypertrophy #jellolegs #cantwalk #cantstopwontstop #neversettle #riseup #riseandgrind #motivation #progress #bestself #beastmode #fitfam #fitmom #yourunlimitedpotential #eattogrow #eatclean #instagood #selfie #selflove #train #gym #weightloss #figurecompetitor #bikinicompetitor #goals
"NONE, BUT PEOPLE OF STRONG PASSION ARE CAPABLE OF RISING TO GREATNESS." -Comte de Mirabeau Passionate AF about growing these legs. 😏😎πŸ’ͺ🏽 #legday  #quads  #squats  #hypertrophy  #jellolegs  #cantwalk  #cantstopwontstop  #neversettle  #riseup  #riseandgrind  #motivation  #progress  #bestself  #beastmode  #fitfam  #fitmom  #yourunlimitedpotential  #eattogrow  #eatclean  #instagood  #selfie  #selflove  #train  #gym  #weightloss  #figurecompetitor  #bikinicompetitor  #goals 
Because I actually USED my @fitbit and this would have been the 2nd time replacing the strap. It lasted almost a year and a half. #RIP ☹️ Ok, I'm over it! Ain't she so purdy ⌚️😍#applewatch #youfancyhuh #bestbuy #dealoftheday #onlineshopper #fashion #trendy #amicoolnow? #lookatmenow #😜 #workflow #heartrate #technology #apple #computers #savvy #fitness #health #heartrate #fitbit #smartwatch #gadgets #instagood #texas #kerrville #tools #taxerightoff
Because I actually USED my @fitbit and this would have been the 2nd time replacing the strap. It lasted almost a year and a half. #RIP  ☹️ Ok, I'm over it! Ain't she so purdy ⌚️😍#applewatch  #youfancyhuh  #bestbuy  #dealoftheday  #onlineshopper  #fashion  #trendy  #amicoolnow ? #lookatmenow  #😜 #workflow  #heartrate  #technology  #apple  #computers  #savvy  #fitness  #health  #heartrate  #fitbit  #smartwatch  #gadgets  #instagood  #texas  #kerrville  #tools  #taxerightoff 
My boys on Spincylce coming through for me on cardio day! πŸ™ŒπŸ½ @djgoofywhitekid was doing his thang, thank gawd! A slow and steady 135 floors can feel like a dam eternity...like #arewethereyet πŸ˜… And yours truly had a reality check this morning, just in time for #waistedwednesday too. I ordered a new size small #waisttrainer since I've pretty much worn my other one out (the "boning" started to poke through). Looks like they do eventually stretch out πŸ˜‘. I could BARELY get this one to hook up on the first row...when I was on the LAST row during prep. 😳 lol Here I was thinking I was still itty bitty πŸ˜† It's all good, cuz I also ordered an XS for next prep...#goals 😏. #gettingwaisted #ittybittywaist #witharoundthinginyoface #bodygoals #hourglass #curves #muscles #murves #cardio #music #djs #remixes #stairmill #alwaysimproving #neversettle #bestself #eatclean #fitfam #fitmom #waisttraining #instagood #momlife #motivation #selfie #gym
My boys on Spincylce coming through for me on cardio day! πŸ™ŒπŸ½ @djgoofywhitekid was doing his thang, thank gawd! A slow and steady 135 floors can feel like a dam eternity...like #arewethereyet  πŸ˜… And yours truly had a reality check this morning, just in time for #waistedwednesday  too. I ordered a new size small #waisttrainer  since I've pretty much worn my other one out (the "boning" started to poke through). Looks like they do eventually stretch out πŸ˜‘. I could BARELY get this one to hook up on the first row...when I was on the LAST row during prep. 😳 lol Here I was thinking I was still itty bitty πŸ˜† It's all good, cuz I also ordered an XS for next prep...#goals  😏. #gettingwaisted  #ittybittywaist  #witharoundthinginyoface  #bodygoals  #hourglass  #curves  #muscles  #murves  #cardio  #music  #djs  #remixes  #stairmill  #alwaysimproving  #neversettle  #bestself  #eatclean  #fitfam  #fitmom  #waisttraining  #instagood  #momlife  #motivation  #selfie  #gym 
A lot of little steps that add up, and a lot of patience. 6miles walked is still equivalent to 6miles ran. πŸ‘πŸ½Give yourself time...you'll get there. #time #patience #trusttheprocess #babysteps #selflove #success #journey #bestself #riseandgrind #alwaysimproving #striveforgreatness #fitfam #fitness #life #goals #instagood #true #truth #quote #qotd #motivation #weightloss #run
I've been supah dupah busy...but here is a #latergram of brunch! Partially eaten (I was famished) Breakfast Pizza...with bacon! πŸ•πŸ³πŸ₯“πŸ™ŒπŸ½ #amen #hallelujah #pizzaanyone #gainz #macros #mealprep #science #flexibledieting #food #iifym #bacon #eggs #carbs #protein #recipe #delicious #yum #fitmom #goodness #nomnomnom #bootybuilding #eattogrow #eatclean #fatloss #healthy #instagood #nutrition #glutenfree  #breakfast
I've been supah dupah busy...but here is a #latergram  of brunch! Partially eaten (I was famished) Breakfast Pizza...with bacon! πŸ•πŸ³πŸ₯“πŸ™ŒπŸ½ #amen  #hallelujah  #pizzaanyone  #gainz  #macros  #mealprep  #science  #flexibledieting  #food  #iifym  #bacon  #eggs  #carbs  #protein  #recipe  #delicious  #yum  #fitmom  #goodness  #nomnomnom  #bootybuilding  #eattogrow  #eatclean  #fatloss  #healthy  #instagood  #nutrition  #glutenfree  #breakfast 
Upper body day with some speed #deadlifts. Still working on my hip ROM, which is why I'm using the platforms. Slowly but surely! I will nail proper form with good ROM. It's just going to take time. #trusttheprocess Anyway, these felt good...and by good I mean weight flowed easily but felt like damn cardio πŸ’¦. #cardiNO Sweaty goodness! Now time for the real deal, #inclinesprints #fml #whodoesthisprogramming #ohyeah #ido #smh #sockpower @sockittome #cardio #run #video #workout #exercise #muscle #girlswholift #bestself #beastmode #bodybuilding #fitfam #fitness #goals #instagood #motivation #neversettle #riseandgrind #training #weightloss  #fatloss
Upper body day with some speed #deadlifts . Still working on my hip ROM, which is why I'm using the platforms. Slowly but surely! I will nail proper form with good ROM. It's just going to take time. #trusttheprocess  Anyway, these felt good...and by good I mean weight flowed easily but felt like damn cardio πŸ’¦. #cardiNO  Sweaty goodness! Now time for the real deal, #inclinesprints  #fml  #whodoesthisprogramming  #ohyeah  #ido  #smh  #sockpower  @sockittome #cardio  #run  #video  #workout  #exercise  #muscle  #girlswholift  #bestself  #beastmode  #bodybuilding  #fitfam  #fitness  #goals  #instagood  #motivation  #neversettle  #riseandgrind  #training  #weightloss  #fatloss 
Dammmeeeht! So true! I can afford leggings, not diamonds. Explains why I'm alway broke! πŸ€£πŸ€¦πŸ½β€β™€οΈ and that I'm jelly of @ccwarrior5 and @fitgirl_nanny with their collection. #damnyouleggings #jelly #lululemon #yeahright #foxyathletics #90degreebyreflex #amazonprime #shopping #online #true #truth #funny #lol #meme #leggings #workout #fitmom #fitfam #fitgirl #girlswholift #gymlife #gym #goals #momlife #bodybuilding #instagood #fitness #fashion #clothing #ootd
Dammmeeeht! So true! I can afford leggings, not diamonds. Explains why I'm alway broke! πŸ€£πŸ€¦πŸ½β€β™€οΈ and that I'm jelly of @ccwarrior5 and @fitgirl_nanny with their collection. #damnyouleggings  #jelly  #lululemon  #yeahright  #foxyathletics  #90degreebyreflex  #amazonprime  #shopping  #online  #true  #truth  #funny  #lol  #meme  #leggings  #workout  #fitmom  #fitfam  #fitgirl  #girlswholift  #gymlife  #gym  #goals  #momlife  #bodybuilding  #instagood  #fitness  #fashion  #clothing  #ootd 
Starting on a new venture, a path I have always wanted to pursue. I'm VERY nervous but only because it is out of my usual comfort zone. Nothing grows with complacency and neither will I! I preach it all too often, now it's time to put it into practice! So, cheers to new beginnings and challenging myself in somewhat unfamiliar territory. πŸ‘ŠπŸ½ #challengeyourself #letsdothis #imready #newbeginnings #neversettle #complacencykills #sacrificebuilds #personaltrainer #motivation #truth #true #mondaymotivation #qotd #quote #success #goals #career #life #gymlife #opportunity #youvsyou #driven #hustle
Starting on a new venture, a path I have always wanted to pursue. I'm VERY nervous but only because it is out of my usual comfort zone. Nothing grows with complacency and neither will I! I preach it all too often, now it's time to put it into practice! So, cheers to new beginnings and challenging myself in somewhat unfamiliar territory. πŸ‘ŠπŸ½ #challengeyourself  #letsdothis  #imready  #newbeginnings  #neversettle  #complacencykills  #sacrificebuilds  #personaltrainer  #motivation  #truth  #true  #mondaymotivation  #qotd  #quote  #success  #goals  #career  #life  #gymlife  #opportunity  #youvsyou  #driven  #hustle 
This is how you #macrocap on National Chocolate Caramel Day! With a bowl of @nutrabio nice cream that I made using their Cookies and Cream WPI and added some Caramel Stevia drops to the blend. Then topped the beauty with a broiled and crumbled up Chocolate Brownie @yupbrands bar! Its by far my favorite way to enjoy this flavor! And when it's baking away πŸ™ŒπŸ½ the house smells #amazeballs 🀀 #iifym #winning #strictnotrestricted #flexibledieting #macros #science #loveit #food #nationalday #chocolate #protein #yourunlimitedpotential #nutrition #healthy #highfiber #bootybuilding #glutenfree #lowcarb #lowsodium #yum #delicious #dinner #girlswholift #dessert #instagood #weightloss #recipe #cooking
This is how you #macrocap  on National Chocolate Caramel Day! With a bowl of @nutrabio nice cream that I made using their Cookies and Cream WPI and added some Caramel Stevia drops to the blend. Then topped the beauty with a broiled and crumbled up Chocolate Brownie @yupbrands bar! Its by far my favorite way to enjoy this flavor! And when it's baking away πŸ™ŒπŸ½ the house smells #amazeballs  🀀 #iifym  #winning  #strictnotrestricted  #flexibledieting  #macros  #science  #loveit  #food  #nationalday  #chocolate  #protein  #yourunlimitedpotential  #nutrition  #healthy  #highfiber  #bootybuilding  #glutenfree  #lowcarb  #lowsodium  #yum  #delicious  #dinner  #girlswholift  #dessert  #instagood  #weightloss  #recipe  #cooking 
I got hit on at the gym for the first time, ever! πŸ™„Im pretty sure he even extended his workout so we could talk on the way out. πŸ€¦πŸ½β€β™€οΈ Must have been my Rack...Pulls. 😝lol Went for volume today. Rack Pulls at 255x10 SS with Barbell Front Raises 40x10. πŸ’ͺ🏽 Sorry JR, this gym rat already has her #LeΓ³nidas He is my #swolemate, por vida. @seanos86 πŸ’‹Until he tries to take my food...then πŸ™…πŸ½. #lol #sorrynotsorry #freal #truth #idontsharefood #swolemates #gymrat #selfie #abcheck #boobies #rackpulls #upperbody #cardio #riseandgrind #bestself #beastmode #fitmom #fitfam #fitness #funny #fuckgenetics #goals #girlswholift #instagood #motivation #weightloss
I got hit on at the gym for the first time, ever! πŸ™„Im pretty sure he even extended his workout so we could talk on the way out. πŸ€¦πŸ½β€β™€οΈ Must have been my Rack...Pulls. 😝lol Went for volume today. Rack Pulls at 255x10 SS with Barbell Front Raises 40x10. πŸ’ͺ🏽 Sorry JR, this gym rat already has her #LeΓ³nidas  He is my #swolemate , por vida. @seanos86 πŸ’‹Until he tries to take my food...then πŸ™…πŸ½. #lol  #sorrynotsorry  #freal  #truth  #idontsharefood  #swolemates  #gymrat  #selfie  #abcheck  #boobies  #rackpulls  #upperbody  #cardio  #riseandgrind  #bestself  #beastmode  #fitmom  #fitfam  #fitness  #funny  #fuckgenetics  #goals  #girlswholift  #instagood  #motivation  #weightloss 
Some Saturday humor to get the weekend started off right! 😜 #lightendafuqup #chill #mood #freal #relax #funny #lol #true #truth #meme #lightenup #riseandgrind #letsdothis #gymtime #therapy #instagood #fitfam #goals #motivation #inspiration #weightloss #workflow #fatloss
πŸŒˆπŸ’°Mine is brimming with @yupbrands πŸ€€πŸ™ŒπŸ½ Extra special delivery today! I knew I was gonna get lucky tonight! πŸ€πŸ˜ #lucky #luckoftheirish #happystpatricksday #green #greenwithenvy #bejelly #πŸ€ #😜 #mygains #allmine #yupbrands #yourunlimitedpotential #protein #proteinbars #macros #iifym #flexibledieting #lowcarb #glutenfree #lowsodium #highfiber #weightloss #fatloss #instagood #video #fitfam #kissmeimirish #healthy #snacks #nutrition
πŸŒˆπŸ’°Mine is brimming with @yupbrands πŸ€€πŸ™ŒπŸ½ Extra special delivery today! I knew I was gonna get lucky tonight! πŸ€πŸ˜ #lucky  #luckoftheirish  #happystpatricksday  #green  #greenwithenvy  #bejelly  #πŸ€ #😜 #mygains  #allmine  #yupbrands  #yourunlimitedpotential  #protein  #proteinbars  #macros  #iifym  #flexibledieting  #lowcarb  #glutenfree  #lowsodium  #highfiber  #weightloss  #fatloss  #instagood  #video  #fitfam  #kissmeimirish  #healthy  #snacks  #nutrition