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girlswholift - 28.5m posts

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  • Confidence isn’t something you just have or don’t have. It’s not a random gift. It has to be earned every day by doing the things that you know in your soul you NEED to do to move forward. To live the fullest life you’re capable of living. To reach what you KNOW is your fullest potential.
-
You could have every blessing in the world, but if you do nothing with those blessings, how are you going to feel truly confident in your core?
-
Don’t leave anything on the table.
-
Happy mf Monday 🤗
  • Confidence isn’t something you just have or don’t have. It’s not a random gift. It has to be earned every day by doing the things that you know in your soul you NEED to do to move forward. To live the fullest life you’re capable of living. To reach what you KNOW is your fullest potential.
    -
    You could have every blessing in the world, but if you do nothing with those blessings, how are you going to feel truly confident in your core?
    -
    Don’t leave anything on the table.
    -
    Happy mf Monday 🤗
  • 756 32 14 hours ago
  • Montags-Double-Biceps 😈
.
Irgendwie muss man diesem Montag ja zeigen wer hier der Boss ist 😂
Spaßi
Fakt ist trotzdem, jeder Tag ist nur so gut wie wir ihn werden lassen. Und Montage abzustempeln mit „Montage sind immer scheiße“ macht sie eben oft auch nicht zu tollen Tagen. 
Also jedem Tag die Chance geben ein guter zu werden, auch den Montagen ✨
Und wenns nicht anders geht, dann mit double biceps nachhelfen 😋
  • Montags-Double-Biceps 😈
    .
    Irgendwie muss man diesem Montag ja zeigen wer hier der Boss ist 😂
    Spaßi
    Fakt ist trotzdem, jeder Tag ist nur so gut wie wir ihn werden lassen. Und Montage abzustempeln mit „Montage sind immer scheiße“ macht sie eben oft auch nicht zu tollen Tagen.
    Also jedem Tag die Chance geben ein guter zu werden, auch den Montagen ✨
    Und wenns nicht anders geht, dann mit double biceps nachhelfen 😋
  • 248 22 14 hours ago
  • How to Select Weights ✅ heading into WEEK 3️⃣ (#tightertogether giveaway post 🎧)
.
First of all— for some of you, this is a VERY new style of training, some of you are #weeklymovesworkouts veterans so its important to make sure everyone feels confident here 👯‍♀️ .

First off— we tend to idolize soreness, but you should know, I’m not sore after every workout all the time, and that doesn’t mean that it wasn’t effective! The more conditioned your body becomes, the more it can handle without extreme soreness! 🔥(It’s a good thing)
.
BUT, if you’re never sore, it probably means you could be pushing in one area or another. Whether it’s increasing your weights or decreasing your rest time, try to keep refining your workouts 💪🏼
.
I get asked often how to choose weights 🏋🏼‍♀️ and I could never accommodate everyone on the app with one weight recommendation, but the app WILL make recommendations based on YOUR prior logged weights to help you ensure progressive overload
.
1️⃣ If the rep range is 6-12, try to choose a weight that makes the last 2-3 reps nearly impossible (and sometimes I fail in those reps), but not too heavy that form is compromised. If I’m failing, I’ll pick up a lighter weight to finish the reps sometimes and sometimes tap out 🤣

2️⃣ If the rep range is 15+ then the challenge is coming from the higher volume work (higher reps) and the weight should be lighter so that you can perform all reps without breaking the set
.
‼️GIVEAWAY @jaybirdsport + Nike flex 2 in 1 shorts ‼️
To enter
.
1. like the post ✅ 
2. comment what you listen to during a workout 🎧⚡️
  • How to Select Weights ✅ heading into WEEK 3️⃣ ( #tightertogether giveaway post 🎧)
    .
    First of all— for some of you, this is a VERY new style of training, some of you are #weeklymovesworkouts veterans so its important to make sure everyone feels confident here 👯‍♀️ .

    First off— we tend to idolize soreness, but you should know, I’m not sore after every workout all the time, and that doesn’t mean that it wasn’t effective! The more conditioned your body becomes, the more it can handle without extreme soreness! 🔥(It’s a good thing)
    .
    BUT, if you’re never sore, it probably means you could be pushing in one area or another. Whether it’s increasing your weights or decreasing your rest time, try to keep refining your workouts 💪🏼
    .
    I get asked often how to choose weights 🏋🏼‍♀️ and I could never accommodate everyone on the app with one weight recommendation, but the app WILL make recommendations based on YOUR prior logged weights to help you ensure progressive overload
    .
    1️⃣ If the rep range is 6-12, try to choose a weight that makes the last 2-3 reps nearly impossible (and sometimes I fail in those reps), but not too heavy that form is compromised. If I’m failing, I’ll pick up a lighter weight to finish the reps sometimes and sometimes tap out 🤣

    2️⃣ If the rep range is 15+ then the challenge is coming from the higher volume work (higher reps) and the weight should be lighter so that you can perform all reps without breaking the set
    .
    ‼️GIVEAWAY @jaybirdsport + Nike flex 2 in 1 shorts ‼️
    To enter
    .
    1. like the post ✅
    2. comment what you listen to during a workout 🎧⚡️
  • 4,234 1,968 15 hours ago
  • The entire world shifted yesterday from the impact of a single life. Whether you loved/hated Kobe Bryant, the nation that you live in, or happened to be in at the moment of the news, was utterly rocked & even for a second of your life you were affected by his influential strength in one way or another. If that does not speak volumes to you about how impactful & extraordinary of an opportunity YOUR life is, then I don’t know what will.  Let that sink in. -
-
I pray so hard that the passing of Kobe & his daughter will serve as a wake up call. There is so much more to what took place… a much, much deeper message. May none of us take this eye opener in vain, but rather pay attention gravely. We are gifted w/the greatest gift of all… life & love. & if you are reading this message now…you are still here for an absolute divine greater reason/purpose. -
-
Far too often, many of these precious seconds of life that we have been gifted w/ are squandered directing focus & energy on futile matters. Squandered by us choosing to sit with resentment/anger/bitterness/blame. Instead of us allowing our hearts to be filled w/ compassion & love towards one another. I am in no way minimizing anyone’s pains or stories. I have my own as well. I completely understand. More than some may know. And I am in no way excusing behaviors. Boundaries still apply. But we Are all humans & we were all created in the same likeness. We each possess a soul which was called for one purpose… to love one another as we would love ourselves; just as He loved us. Right there is so much power in a single phrase, a single command merely yet deeply to Love. Ourselves & each other. There is a stigma around self-love, yet we were divinely created to possess all that we would need w/in & we are simply to turn from w/in & pour out that same love. -
-
I urge you, as we sit in the immediate moments of this occurrence. Each of us finding ourselves reflecting on so much..maybe that was the greater purpose behind this all. Coincidence? I think not. ‘Coincidences’ are merely God’s ways of remaining anonymous. Maybe we are being shaken back to life, pursued by our divine creator – God/the Universe/Higher Source (👇🏼)
  • The entire world shifted yesterday from the impact of a single life. Whether you loved/hated Kobe Bryant, the nation that you live in, or happened to be in at the moment of the news, was utterly rocked & even for a second of your life you were affected by his influential strength in one way or another. If that does not speak volumes to you about how impactful & extraordinary of an opportunity YOUR life is, then I don’t know what will. Let that sink in. -
    -
    I pray so hard that the passing of Kobe & his daughter will serve as a wake up call. There is so much more to what took place… a much, much deeper message. May none of us take this eye opener in vain, but rather pay attention gravely. We are gifted w/the greatest gift of all… life & love. & if you are reading this message now…you are still here for an absolute divine greater reason/purpose. -
    -
    Far too often, many of these precious seconds of life that we have been gifted w/ are squandered directing focus & energy on futile matters. Squandered by us choosing to sit with resentment/anger/bitterness/blame. Instead of us allowing our hearts to be filled w/ compassion & love towards one another. I am in no way minimizing anyone’s pains or stories. I have my own as well. I completely understand. More than some may know. And I am in no way excusing behaviors. Boundaries still apply. But we Are all humans & we were all created in the same likeness. We each possess a soul which was called for one purpose… to love one another as we would love ourselves; just as He loved us. Right there is so much power in a single phrase, a single command merely yet deeply to Love. Ourselves & each other. There is a stigma around self-love, yet we were divinely created to possess all that we would need w/in & we are simply to turn from w/in & pour out that same love. -
    -
    I urge you, as we sit in the immediate moments of this occurrence. Each of us finding ourselves reflecting on so much..maybe that was the greater purpose behind this all. Coincidence? I think not. ‘Coincidences’ are merely God’s ways of remaining anonymous. Maybe we are being shaken back to life, pursued by our divine creator – God/the Universe/Higher Source (👇🏼)
  • 1,318 20 16 hours ago

Latest Instagram Posts

  • 🚀RISE🏔 up to the next level in fitness with our brand new 6 week online program. We are thrilled to announce that on February 10th, we’re launching Rise & ALL OF YOU are invited.

RISE is designed for those who already live an active lifestyle & are looking to increase strength, endurance, healthy habits & more. Get your summer bod before everyone else, build lean muscle, & FEEL SEXY 🔥 Why wait?! Let’s do this. 💪🏽 Send me a message if you’d like to know more! ♥️ For a limited time, use code ‘15OFF’ to get a discount on Rise OR Evolve 👏🚀 LINK IN BIO TO PURCHASE👀
  • 🚀RISE🏔 up to the next level in fitness with our brand new 6 week online program. We are thrilled to announce that on February 10th, we’re launching Rise & ALL OF YOU are invited.

    RISE is designed for those who already live an active lifestyle & are looking to increase strength, endurance, healthy habits & more. Get your summer bod before everyone else, build lean muscle, & FEEL SEXY 🔥 Why wait?! Let’s do this. 💪🏽 Send me a message if you’d like to know more! ♥️ For a limited time, use code ‘15OFF’ to get a discount on Rise OR Evolve 👏🚀 LINK IN BIO TO PURCHASE👀
  • 0 1 11 hours ago
  • OKAY HI HOW ARE YA?! I worked out with my hubby @fitnessguyben yesterday and GIRL I think he tried to kill me. This CHEST, TRIS, & SHOULDER workout will have you struggling to blow dry your hair & im not mad at it 😆🔥 don’t forget to give it a LIKE AND SAVE BABYYYY 💪🏽 1️⃣Dumbbell Shoulder Press 4 x 6-8

2️⃣Bent Elbow Lateral Raises Dropset 3 x 7,7,7

3️⃣Superset | 3 sets
Dumbbell Overheard Tricep Extension x 12
Plate Front Raise x 12

4️⃣Superset | 3 sets
Barbell Push Ups x AMRAP
- okay my abs were on FIRE 
Rope Extensions x 10

OUTFIT IS BY @alphalete 🖤
  • OKAY HI HOW ARE YA?! I worked out with my hubby @fitnessguyben yesterday and GIRL I think he tried to kill me. This CHEST, TRIS, & SHOULDER workout will have you struggling to blow dry your hair & im not mad at it 😆🔥 don’t forget to give it a LIKE AND SAVE BABYYYY 💪🏽 1️⃣Dumbbell Shoulder Press 4 x 6-8

    2️⃣Bent Elbow Lateral Raises Dropset 3 x 7,7,7

    3️⃣Superset | 3 sets
    Dumbbell Overheard Tricep Extension x 12
    Plate Front Raise x 12

    4️⃣Superset | 3 sets
    Barbell Push Ups x AMRAP
    - okay my abs were on FIRE
    Rope Extensions x 10

    OUTFIT IS BY @alphalete 🖤
  • 2 1 11 hours ago
  • I’ve had several people in the last couple weeks asking if I’m prepping or training for a show.. short answer is NO, but I’m not ruling it out for the future because I know it’ll only help me grow in my craft, personal training. I TRAIN hard, and eat healthy/clean as much as possible but it’s not because I want to compete. I’m in this for the LONG RUN, LIFETIME BODY, and SUPERIOR HEALTH! I love to push my mental and body to limits it has not reached yet. My main goal these last few months was to decrease body fat and lean out. I achieved my “weight goal” and leaned out nicely, and now ready to gain. Crazy right haha it’s a cycle, up/down but I love it because it proves to not only me but my clients and supporters that if you work hard, you  WILL look and feel good 🔑🔥 oh and also I would love to model for Nike sooooo if anyone has connects (lol) or recommendations, throw them at ya guuuuurl 👀🗣 HAPPY MONDAY, new week, new opportunity to give a little more towards creating the life YOU want to live 😌💋 • • • •

In my Kobe’s and still in shock over his tragic passing 💔 #mamba #mambamentality #fitness #trainer #workhard #thegrinddontstop #hustle #hustlehard #nike #fitnessmotivation #fitnessjourney #2020 #explore #healthiswealth #gold #goldsgym #strong #stronggirls #girlswholift #motivationmonday #yeahthatgreenville
  • I’ve had several people in the last couple weeks asking if I’m prepping or training for a show.. short answer is NO, but I’m not ruling it out for the future because I know it’ll only help me grow in my craft, personal training. I TRAIN hard, and eat healthy/clean as much as possible but it’s not because I want to compete. I’m in this for the LONG RUN, LIFETIME BODY, and SUPERIOR HEALTH! I love to push my mental and body to limits it has not reached yet. My main goal these last few months was to decrease body fat and lean out. I achieved my “weight goal” and leaned out nicely, and now ready to gain. Crazy right haha it’s a cycle, up/down but I love it because it proves to not only me but my clients and supporters that if you work hard, you WILL look and feel good 🔑🔥 oh and also I would love to model for Nike sooooo if anyone has connects (lol) or recommendations, throw them at ya guuuuurl 👀🗣 HAPPY MONDAY, new week, new opportunity to give a little more towards creating the life YOU want to live 😌💋 • • • •

    In my Kobe’s and still in shock over his tragic passing 💔 #mamba #mambamentality #fitness #trainer #workhard #thegrinddontstop #hustle #hustlehard #nike #fitnessmotivation #fitnessjourney #2020 #explore #healthiswealth #gold #goldsgym #strong #stronggirls #girlswholift #motivationmonday #yeahthatgreenville
  • 5 0 11 hours ago
  • HERE is Day 2 (week 2)of The 4-weeks back to reality challenges! 😄 Focus is on Upper body mainly (biceps, triceps, back and shoulders 💪🏽)
Workouts will take ~ 30mins (depending on your fitness level! Try not to exceed 45mins.  NB: Slightly harder than week 1‼️ Save for later, tag a friend enjoy and do share with your friends 😊 👇🏽👇🏽👇🏽
Breakdown:
Warm up of choice( recommendation 3-5min run)
🔄Circuit 1:
a-Barbell curls
b-Arnold press

30 sec break 🔄Circuit 2:
a-Tricep dips
b-Dumbbell squats and press 
30 sec break 🔄Circuit 3:
a-Skipping
b-Bent row

30 sec break 🔄Circuit 4(Shoulders)
a- Plate upright row
b-Plate front raises
.
.
.
.
.
.
_________________________________

#armsday #armdayworkout #upperbodyworkout #bicepworkout #gymmotivation #blackgirlfitness #4weekchallenge #fitnessvideo #fitfam #fitness #girlswholift #gymlife
________________________________
Music: My go away dream
Musician: Not the king. 👑
  • HERE is Day 2 (week 2)of The 4-weeks back to reality challenges! 😄 Focus is on Upper body mainly (biceps, triceps, back and shoulders 💪🏽)
    Workouts will take ~ 30mins (depending on your fitness level! Try not to exceed 45mins. NB: Slightly harder than week 1‼️ Save for later, tag a friend enjoy and do share with your friends 😊 👇🏽👇🏽👇🏽
    Breakdown:
    Warm up of choice( recommendation 3-5min run)
    🔄Circuit 1:
    a-Barbell curls
    b-Arnold press

    30 sec break 🔄Circuit 2:
    a-Tricep dips
    b-Dumbbell squats and press
    30 sec break 🔄Circuit 3:
    a-Skipping
    b-Bent row

    30 sec break 🔄Circuit 4(Shoulders)
    a- Plate upright row
    b-Plate front raises
    .
    .
    .
    .
    .
    .
    _________________________________

    #armsday #armdayworkout #upperbodyworkout #bicepworkout #gymmotivation #blackgirlfitness #4weekchallenge #fitnessvideo #fitfam #fitness #girlswholift #gymlife
    ________________________________
    Music: My go away dream
    Musician: Not the king. 👑
  • 0 0 11 hours ago
  • Last one standing... kneeling... close enough 🤷🏼‍♀️👊🏻
  • Last one standing... kneeling... close enough 🤷🏼‍♀️👊🏻
  • 4 1 11 hours ago
  • don’t just show up...make a statement👀🦾
  • don’t just show up...make a statement👀🦾
  • 78 6 11 hours ago
  • Late post yet again but Happy Monday!! ❤️ I had my interview for a job today which I think went pretty well... don’t want to be too confident incase I don’t get it 🤣 I should find out tomorrow or Wednesday so keeping my fingers crossed! 🤞🏻I hope you all had a lovely weekend & have had a great start to the week 😄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀#gymshark  #gymshark66 #gymshark66challenge gymmotivation #motivation #girlswholift #gymlife #fitfam #fitness #fitnessmotivation #fitnessjourney #instafitness #gym #fitspo #instafit #fitnation #stayactive66
  • Late post yet again but Happy Monday!! ❤️ I had my interview for a job today which I think went pretty well... don’t want to be too confident incase I don’t get it 🤣 I should find out tomorrow or Wednesday so keeping my fingers crossed! 🤞🏻I hope you all had a lovely weekend & have had a great start to the week 😄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gymshark #gymshark66 #gymshark66challenge gymmotivation #motivation #girlswholift #gymlife #fitfam #fitness #fitnessmotivation #fitnessjourney #instafitness #gym #fitspo #instafit #fitnation #stayactive66
  • 5 0 11 hours ago
  • happy snatch monday from me and my space buns
  • happy snatch monday from me and my space buns
  • 8 2 11 hours ago
  • Lately I have been pushing myself to try new things. I struggle with social anxiety and am slowly starting to force myself into situations that are uncomfortable for me. Typically I do my own thing at the gym and I have never done any real high intensity workouts. 
I signed up for a Combine event at @houseftns and my two goals were to A. Show up and B. Talk to someone I didn’t know.

The event was awesome and I can’t wait to do another one. If you are looking to try something new and get a sense of some of your strengths and areas to work on. Thanks to @_snapitmatt for the 📸
  • Lately I have been pushing myself to try new things. I struggle with social anxiety and am slowly starting to force myself into situations that are uncomfortable for me. Typically I do my own thing at the gym and I have never done any real high intensity workouts.
    I signed up for a Combine event at @houseftns and my two goals were to A. Show up and B. Talk to someone I didn’t know.

    The event was awesome and I can’t wait to do another one. If you are looking to try something new and get a sense of some of your strengths and areas to work on. Thanks to @_snapitmatt for the 📸
  • 4 1 11 hours ago
  • The pink blazer is back in commission, and that only means one thing.
-

We’re taking our power back & changing the game.
-

There were unfortunate events in 2019 that made me totally misplace my worth.
-

And I’d be lying if I said it wasn’t mentally and emotionally taxing to continue pushing forward.
-

As humans we enjoy instant gratification, and the longer it was delayed, the quicker I got gassed out.
-

I felt trapped
I questioned my worth.
And it took its toll on my relationship with not only myself, but others.
-

do NOT give up.
do NOT give over your power.
do NOT settle.
-

If I can say anything for myself the passed 4 months, it’s that I NEVER once settled for less than I wanted or I deserved.
-

The last two weeks, I have felt genuine happiness.
-

I have cried more tears of joy than I have pain, emptiness, or fear.
-

I don’t feel like I’m begging some unknown outside source for mercy.
-

It got dark.
It got heavy.
It got exhausting.
-

BUT, I’ve been here before.
-

Time and time again I would reference back wondering how the heck n bob I did it.
-

Well I had tapped out.
I did quit.
-

I didn’t want that.
-

And as someone that has tried to take their life before.. being able to vocalize that is extremely powerful.
-

Practice patience.
Practice grace.
Practice not giving an absolute fuck.
-

Everything happens in its own timing. Keep working for it. And enjoy everything else in the meantime.
-

I can’t go back and do better with my struggle, but I can start today and make things better going forward.
-

Love your damn self.
Love those around you.
Work hard.
Fuckin smile.
-

And please, ask for help if you need it. Life is dark, y’all. But once you make it out, it’s SO g’dang rewarding. 💕✨
-

#mentalhealthawareness #iam1stphorm #winnersmentality #suicideawareness #pinkblazerpower #wwm #duespaid #emotionalintelligence #girlswholift #therapysession #goalgetter #glowup #desmoinesiowa #womeninfinance #selflove
  • The pink blazer is back in commission, and that only means one thing.
    -

    We’re taking our power back & changing the game.
    -

    There were unfortunate events in 2019 that made me totally misplace my worth.
    -

    And I’d be lying if I said it wasn’t mentally and emotionally taxing to continue pushing forward.
    -

    As humans we enjoy instant gratification, and the longer it was delayed, the quicker I got gassed out.
    -

    I felt trapped
    I questioned my worth.
    And it took its toll on my relationship with not only myself, but others.
    -

    do NOT give up.
    do NOT give over your power.
    do NOT settle.
    -

    If I can say anything for myself the passed 4 months, it’s that I NEVER once settled for less than I wanted or I deserved.
    -

    The last two weeks, I have felt genuine happiness.
    -

    I have cried more tears of joy than I have pain, emptiness, or fear.
    -

    I don’t feel like I’m begging some unknown outside source for mercy.
    -

    It got dark.
    It got heavy.
    It got exhausting.
    -

    BUT, I’ve been here before.
    -

    Time and time again I would reference back wondering how the heck n bob I did it.
    -

    Well I had tapped out.
    I did quit.
    -

    I didn’t want that.
    -

    And as someone that has tried to take their life before.. being able to vocalize that is extremely powerful.
    -

    Practice patience.
    Practice grace.
    Practice not giving an absolute fuck.
    -

    Everything happens in its own timing. Keep working for it. And enjoy everything else in the meantime.
    -

    I can’t go back and do better with my struggle, but I can start today and make things better going forward.
    -

    Love your damn self.
    Love those around you.
    Work hard.
    Fuckin smile.
    -

    And please, ask for help if you need it. Life is dark, y’all. But once you make it out, it’s SO g’dang rewarding. 💕✨
    -

    #mentalhealthawareness #iam1stphorm #winnersmentality #suicideawareness #pinkblazerpower #wwm #duespaid #emotionalintelligence #girlswholift #therapysession #goalgetter #glowup #desmoinesiowa #womeninfinance #selflove
  • 7 0 11 hours ago
  • “ I got you sprung off in the spring time⁣
Fuck all your free time⁣
You don't need no me time⁣
That's you and me time...” 🎶💋
  • “ I got you sprung off in the spring time⁣
    Fuck all your free time⁣
    You don't need no me time⁣
    That's you and me time...” 🎶💋
  • 41 1 11 hours ago
  • Stop hanging out with people who have negative energy. Surround yourself with positive people who will elevate your life. 💎
  • Stop hanging out with people who have negative energy. Surround yourself with positive people who will elevate your life. 💎
  • 18 1 11 hours ago