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@yourhealthyhedonista Michelle MacDonald WBFF PRO 🙋🏼‍♀️ @womensbest athlete 🏋️co-owner @tulumstrengthclub 🛠founder @thewonderwomenofficial 🔑 Specialist in the 40+ female physique
@yourhealthyhedonista

Name: Michelle MacDonald WBFF PRO
Media: 2,090
Following: 252
Followers: 142.5k

Bio:

🙋🏼‍♀️ @womensbest athlete 🏋️co-owner @tulumstrengthclub 🛠founder @thewonderwomenofficial 🔑 Specialist in the 40+ female physique

Showing Media For User @yourhealthyhedonista



  • And just like that, my show has been cancelled... 😫 . No sweat, I already scheduled a shoot with my girls and @kai.york.official here in Tulum in 7 weeks. On to the next goal. 🙋🏼‍♀️ The stage will have to wait til 2021, and I will be bringing my A-Game. Current situ: 7 x week cardio x 45 minutes (some of it is HIIT and most is SS) Steps: 10 K daily Cheats: 1 x week, sushi Macros: 160P-100C-42F Training: 5 x week Current weight: 120 lbs .. Starting weight: 131 lbs No cardio Steps 3K 180P-390C-120F Cheats: 3 x week Training: 5 x week . Imo the build was very successful, I surpassed my own goals tbh. @shelbystarnes100 and will be dialing me in for the Kai shoot and then building for the next show August 2021. I do this because I love it. I love the health and vitality it brings me. I love the knowledge and self awareness and peace I get from it. Honestly bodybuilding has truly changed my life for the better. I’m 50 on November 30th and I’m excited to celebrate half a century on this beautiful planet! 💕💕

    And just like that, my show has been cancelled... 😫 . No sweat, I already scheduled a shoot with my girls and @kai.york.official here in Tulum in 7 weeks. On to the next goal. 🙋🏼‍♀️ The stage will have to wait til 2021, and I will be bringing my A-Game. Current situ: 7 x week cardio x 45 minutes (some of it is HIIT and most is SS) Steps: 10 K daily Cheats: 1 x week, sushi Macros: 160P-100C-42F Training: 5 x week Current weight: 120 lbs .. Starting weight: 131 lbs No cardio Steps 3K 180P-390C-120F Cheats: 3 x week Training: 5 x week . Imo the build was very successful, I surpassed my own goals tbh. @shelbystarnes100 and will be dialing me in for the Kai shoot and then building for the next show August 2021. I do this because I love it. I love the health and vitality it brings me. I love the knowledge and self awareness and peace I get from it. Honestly bodybuilding has truly changed my life for the better. I’m 50 on November 30th and I’m excited to celebrate half a century on this beautiful planet! 💕💕

  • How to squat.. Here’s is another video covering some simple cues to help you squat better. I want to underline that squatting is NOT EASY for many, many people. Squatting with good technique, full range of motion and good intensity as per your body weight, can take months of focused effort. I spend a lot of time online coaching clients on god squat patterning. We generally start off with: 1) goblet squats 2) smith machine squats (feet under the bar) 3) box squats (West Side) 4) front squats 5) bicycle squats 6) tempo squats 7) paused squats 8) squats .. Some keys for you: 1) always approach the bar in a routine manner, no matter if the weight is heavy or light 2) use the bar to set up right. @jenthompson132 told me to get in right using a narrow grip to wedge myself into position 3) brace and fill your core up with air each rep. @bubblypowerlifter taught be to descend with control so that all of your muscles were loaded with weight when you get to the bottom of the lift. Don’t just drop down 4) @marisainda taught me to maintain a straight bar path and to really drive my back against the bar pushing out of the hole 5) @hattieboydle showed me the cue of ripping the floor apart on the descent to activate my glutes better, keeping my hips in position 6) I like to think of being a machine, moving up and down smoothly like an elevator, with no deviation forwards or backwards. Just nice, smooth control, each rep identical.. . What is a good weight goal for the average gal? If you can get up to 1.5 x your body weight for sets of 8, that’s a decent amount of weight to train for hypertrophy. The squat is a wonderful exercise to place in your program to build muscle but there is a steep learning curve. Master this movement, get strong, and you WILL build quality muscle tissue from it. Anything else you want me to cover? Ask me in the comments below and please tag a friend who needs to read this 🛠 Come train with us at @tulumstrengthclub in the heart of @tulummexico link in my bio ⬆️

    How to squat.. Here’s is another video covering some simple cues to help you squat better. I want to underline that squatting is NOT EASY for many, many people. Squatting with good technique, full range of motion and good intensity as per your body weight, can take months of focused effort. I spend a lot of time online coaching clients on god squat patterning. We generally start off with: 1) goblet squats 2) smith machine squats (feet under the bar) 3) box squats (West Side) 4) front squats 5) bicycle squats 6) tempo squats 7) paused squats 8) squats .. Some keys for you: 1) always approach the bar in a routine manner, no matter if the weight is heavy or light 2) use the bar to set up right. @jenthompson132 told me to get in right using a narrow grip to wedge myself into position 3) brace and fill your core up with air each rep. @bubblypowerlifter taught be to descend with control so that all of your muscles were loaded with weight when you get to the bottom of the lift. Don’t just drop down 4) @marisainda taught me to maintain a straight bar path and to really drive my back against the bar pushing out of the hole 5) @hattieboydle showed me the cue of ripping the floor apart on the descent to activate my glutes better, keeping my hips in position 6) I like to think of being a machine, moving up and down smoothly like an elevator, with no deviation forwards or backwards. Just nice, smooth control, each rep identical.. . What is a good weight goal for the average gal? If you can get up to 1.5 x your body weight for sets of 8, that’s a decent amount of weight to train for hypertrophy. The squat is a wonderful exercise to place in your program to build muscle but there is a steep learning curve. Master this movement, get strong, and you WILL build quality muscle tissue from it. Anything else you want me to cover? Ask me in the comments below and please tag a friend who needs to read this 🛠 Come train with us at @tulumstrengthclub in the heart of @tulummexico link in my bio ⬆️

  • Cake batter oatmeal 💕 . When I’m on prep, I like to keep things relatively simple, highly repeatable and delicious. This dish is something I have pretty much every day after my morning cardio and before I go to train. It’s balanced, getting the right ratio of proteins, carbs and fats into me. It’s really easy to digest. It’s packed with flavor and I honestly crave it. I’ve been using @womensbest Iso Pure protein for the past month and absolutely love it. No bloat, great vanilla flavor, and it blends easily. Recipe: 40 g quick oats 30 g egg whites 11 g iso pure protein (vanilla) 1/2 c water 1/2 c 1% milk 1 packet sweetener (I use Splenda) .. Bring the oats and milk and water to a boil, and once the oats are cooked, remove from the heat and quickly whisk in the egg whites, protein powder and sweetener. Voila!! I add 11 g of natural peanut butter on top to round off my fats for the meal. Macros including the PB are: 24P-30C-8F . If you follow me in @my.macros you can see more of the meals that I eat. Again, in prep, I tend to stick to a set meal plan that tastes great and I know brings great results. I rarely change it up if things are going well. 💕 . You can find more recipes here: #yhhfeed Is there anything else you want recipes for? Any questions about prep that you want answered? Ask below ⬇️⬇️⬇️ . Happy training y’all. It’s you vs you! Get what you came for 💪 . #yhhfeed #womensbest #macros #diet

    Cake batter oatmeal 💕 . When I’m on prep, I like to keep things relatively simple, highly repeatable and delicious. This dish is something I have pretty much every day after my morning cardio and before I go to train. It’s balanced, getting the right ratio of proteins, carbs and fats into me. It’s really easy to digest. It’s packed with flavor and I honestly crave it. I’ve been using @womensbest Iso Pure protein for the past month and absolutely love it. No bloat, great vanilla flavor, and it blends easily. Recipe: 40 g quick oats 30 g egg whites 11 g iso pure protein (vanilla) 1/2 c water 1/2 c 1% milk 1 packet sweetener (I use Splenda) .. Bring the oats and milk and water to a boil, and once the oats are cooked, remove from the heat and quickly whisk in the egg whites, protein powder and sweetener. Voila!! I add 11 g of natural peanut butter on top to round off my fats for the meal. Macros including the PB are: 24P-30C-8F . If you follow me in @my.macros you can see more of the meals that I eat. Again, in prep, I tend to stick to a set meal plan that tastes great and I know brings great results. I rarely change it up if things are going well. 💕 . You can find more recipes here: #yhhfeed Is there anything else you want recipes for? Any questions about prep that you want answered? Ask below ⬇️⬇️⬇️ . Happy training y’all. It’s you vs you! Get what you came for 💪 .#yhhfeed #womensbest #macros #diet

  • Find what makes you truly fulfilled in life and do that. Hint: it’ll probably take you way out of your comfort zone and challenge you to grow and evolve. A great book to read on chasing your dreams and overcoming obstacles is the book Think Like A Warrior by Darren Donnelly. 1. The only two things I can control are my attitude and me effort 2. I love what I do and I attack each day with joy and enthusiasm 3. I ignore the naysayers and dare to dream big 4. I am relentless and I will never give up on my dreams 5. I chose faith over fear ... These are the five key lessons in the book and honestly I carry them with me always and live by them. .. Don’t settle. Live the life of your dreams. Go ahead and make the big, scary changes. Grow! Never compromise on the things you should be relentless about. You’ve only been given one life to live my luvs 💕

    Find what makes you truly fulfilled in life and do that. Hint: it’ll probably take you way out of your comfort zone and challenge you to grow and evolve. A great book to read on chasing your dreams and overcoming obstacles is the book Think Like A Warrior by Darren Donnelly. 1. The only two things I can control are my attitude and me effort 2. I love what I do and I attack each day with joy and enthusiasm 3. I ignore the naysayers and dare to dream big 4. I am relentless and I will never give up on my dreams 5. I chose faith over fear ... These are the five key lessons in the book and honestly I carry them with me always and live by them. .. Don’t settle. Live the life of your dreams. Go ahead and make the big, scary changes. Grow! Never compromise on the things you should be relentless about. You’ve only been given one life to live my luvs 💕

  • 4 x 8 x 180 lbs @ 120 lbs body weight. . 7 weeks out and I’ve started deadlifting again. Honestly dead’s are one of my favorite exercise for the posterior chain. They hit the hamstrings, glutes and back in one go, my heart rate jumps through the roof, and I feel incredible after a good set.💪 There is also a technical aspect to them which keeps me hungry for perfection. The goal throughout the set is to stay tight and replicate each rep as though I was a piston. Cues: 1. Set up so that the bar is over the center of the feet 2. Feet about hip distance apart 3. Grab the bar just outside the shins, arms in line with the shoulders 4. Brace your core and pull a big breathe of air into the belt. Hold it. 5. Take the slack out of the bar by creating maximum total body tension. That means nothing is loose 6. Drive with the legs off the floor. It should feel like you’re leg-pressing the floor away 7. Lock the knees and hips and stand tall 8. Return the bar to the same place you picked it up, staying tight and compact 9. Exhale quickly then brace and breathe again and REPEAT 💕💕 . @womensbestwear seamless top in Small , coaches by @shelbystarnes100 #deadlift #girlswholift #girlswhopowerlift

    4 x 8 x 180 lbs @ 120 lbs body weight. . 7 weeks out and I’ve started deadlifting again. Honestly dead’s are one of my favorite exercise for the posterior chain. They hit the hamstrings, glutes and back in one go, my heart rate jumps through the roof, and I feel incredible after a good set.💪 There is also a technical aspect to them which keeps me hungry for perfection. The goal throughout the set is to stay tight and replicate each rep as though I was a piston. Cues: 1. Set up so that the bar is over the center of the feet 2. Feet about hip distance apart 3. Grab the bar just outside the shins, arms in line with the shoulders 4. Brace your core and pull a big breathe of air into the belt. Hold it. 5. Take the slack out of the bar by creating maximum total body tension. That means nothing is loose 6. Drive with the legs off the floor. It should feel like you’re leg-pressing the floor away 7. Lock the knees and hips and stand tall 8. Return the bar to the same place you picked it up, staying tight and compact 9. Exhale quickly then brace and breathe again and REPEAT 💕💕 .@womensbestwear seamless top in Small , coaches by @shelbystarnes100 #deadlift #girlswholift #girlswhopowerlift

  • Meet @fit.delta22 , a gal my age, who has been working diligently since January to get her health back in line. She was tired of being tired all the time and knew that she needed to make big changes in her lifestyle and in her mindset if she wanted to enjoy her fifties. ... Dawn is part of my annual January Transformation Program, and the next one is being decided now. I take on only twenty women, all ages, and we work hard together as a team to bring about incredible changes, both on the outside as well as on the inside. The program lasts 6 months, and most renew for another 6 months because they love the team vibe and the desire to keep learning more. If this is something that interests you please apply today. There are already over 200 women applying for 20 spots but I’m always looking for great women who have a clear vision of what they want to do with their lives. What you will need: 🛠A home gym or access to a gym 🛠Competency using a macros based approach to nutrition (we teach you that) 🛠reading the book The Big Leap by Gay Hendricks 🛠attendance and participation in a weekly Zoom coaching cal with the team 🛠weekly team progress posts where you all share your progress, your triumphs and your setbacks 🛠weekly training and accountability using the app @truecoach.co 🛠weekly check ins with me, making sure you are on track towards your goals and getting adjustments as needed The cost is $2400 usd. My email link is up above in the bio. Hit the link and apply today. We will extend the application deadline to today at 6 pm New York time. Anyone can do this program. 19 years old or seventy, if you want it, you can get it. @thewonderwomenofficial #unstoppable

    Meet @fit.delta22 , a gal my age, who has been working diligently since January to get her health back in line. She was tired of being tired all the time and knew that she needed to make big changes in her lifestyle and in her mindset if she wanted to enjoy her fifties. ... Dawn is part of my annual January Transformation Program, and the next one is being decided now. I take on only twenty women, all ages, and we work hard together as a team to bring about incredible changes, both on the outside as well as on the inside. The program lasts 6 months, and most renew for another 6 months because they love the team vibe and the desire to keep learning more. If this is something that interests you please apply today. There are already over 200 women applying for 20 spots but I’m always looking for great women who have a clear vision of what they want to do with their lives. What you will need: 🛠A home gym or access to a gym 🛠Competency using a macros based approach to nutrition (we teach you that) 🛠reading the book The Big Leap by Gay Hendricks 🛠attendance and participation in a weekly Zoom coaching cal with the team 🛠weekly team progress posts where you all share your progress, your triumphs and your setbacks 🛠weekly training and accountability using the app @truecoach.co 🛠weekly check ins with me, making sure you are on track towards your goals and getting adjustments as needed The cost is $2400 usd. My email link is up above in the bio. Hit the link and apply today. We will extend the application deadline to today at 6 pm New York time. Anyone can do this program. 19 years old or seventy, if you want it, you can get it. @thewonderwomenofficial #unstoppable

  • Don’t skip leg day! 🔥🔥 I’m often asked how often I train legs and what are my favorite exercise. Tbh I love training legs. I love pushing hard, working on form, and getting my heart rate up. It’s not unusual for me to hit 170 bpm squatting and deadlifting for example. ❤️❤️ I train legs 2-3 x week. I have two main days and sometimes a third day where I’m focused on glutes but might still hit some quads or hammies depending on the movement. According to hypertrophy expert @rpdrmike hammies can handle 13-15 sets per week of hamstring focused exercises and quads can handle 18 -22 sets per week. The range of sets will depend on the individual response to dosage and that’s going to depend on things like age, sex, genetics and lifting ability. I personally handle moderate volume really well, around 15 sets for hammies and 18 sets for quads. 🔥 Favorite exercises: Quads: Walking lunges Bulgarian split squats Squat variations Leg press Leg extension (toes back) DB step ups Belt squats Hamstrings: Romanian deadlifts Sumo Romanians Deadlifts Seated leg curls Standing hamstring curls DB prone leg curls Swiss ball hamstring curls Bent knee back extensions These are what we program into training for our woman at @thewonderwomenofficial If you want great coaching, one-on-one guidance, and programming geared to your level, come join our team!! —> www.thewonderwomen.com #fitnessmotivation

    Don’t skip leg day! 🔥🔥 I’m often asked how often I train legs and what are my favorite exercise. Tbh I love training legs. I love pushing hard, working on form, and getting my heart rate up. It’s not unusual for me to hit 170 bpm squatting and deadlifting for example. ❤️❤️ I train legs 2-3 x week. I have two main days and sometimes a third day where I’m focused on glutes but might still hit some quads or hammies depending on the movement. According to hypertrophy expert @rpdrmike hammies can handle 13-15 sets per week of hamstring focused exercises and quads can handle 18 -22 sets per week. The range of sets will depend on the individual response to dosage and that’s going to depend on things like age, sex, genetics and lifting ability. I personally handle moderate volume really well, around 15 sets for hammies and 18 sets for quads. 🔥 Favorite exercises: Quads: Walking lunges Bulgarian split squats Squat variations Leg press Leg extension (toes back) DB step ups Belt squats Hamstrings: Romanian deadlifts Sumo Romanians Deadlifts Seated leg curls Standing hamstring curls DB prone leg curls Swiss ball hamstring curls Bent knee back extensions These are what we program into training for our woman at @thewonderwomenofficial If you want great coaching, one-on-one guidance, and programming geared to your level, come join our team!! —> www.thewonderwomen.com#fitnessmotivation

  • Posing routine from last November working with stage coach Toby Harrison. I expect to be at least three pounds heavier this year, when I step on stage November 7th in London, U.K. For the @wbffentertainment World Championships! This is what 50 looks like when you commit to the process and don’t slide out the back door on your dreams! It takes honesty, integrity, and working through the hard shit. I’ve overcome ED, incest, bullying, emotional abuse and a host of other bs that is so often part of growing up female in our society. I have never let that become an excuse for failing myself. At the end of the day, it is gonna be you VS you. Whether you chose to rise up and overcome your challenges or not will be the story of your life and the legacy you leave behind. I chose to #riseup! Ain’t no one gonna save me but myself 🤛🏼🤛🏼🤛🏼

    Posing routine from last November working with stage coach Toby Harrison. I expect to be at least three pounds heavier this year, when I step on stage November 7th in London, U.K. For the @wbffentertainment World Championships! This is what 50 looks like when you commit to the process and don’t slide out the back door on your dreams! It takes honesty, integrity, and working through the hard shit. I’ve overcome ED, incest, bullying, emotional abuse and a host of other bs that is so often part of growing up female in our society. I have never let that become an excuse for failing myself. At the end of the day, it is gonna be you VS you. Whether you chose to rise up and overcome your challenges or not will be the story of your life and the legacy you leave behind. I chose to #riseup ! Ain’t no one gonna save me but myself 🤛🏼🤛🏼🤛🏼

  • My easy tips to aging well: 1) get a minimum of 8 hours of sleep 2) don’t drink alcohol or smoke cigarettes ✖️✖️ 3) drink plenty of pure water. I drink 3-4 liters a day at 120 lbs 4) maintain a consistent, healthy body weight 5) eat a healthy, balanced diet with plenty of high quality proteins and high in micronutrients 6) wear sunscreen and use a body oil to trap moisture on the skin after you shower ( face too!) 7) exercise regularly! 💛 8) take a multivitamin (I use @hardmagnum Primer) 9) wear a hat when you’re in the sun long for prolonged exposure ☀️☀️☀️ ... People ask me often what my skin care routine for my face is. It’s really simple! ☺️ I take off any make up with Sunflower seed oil, wash with a gentle soap like neutrogena facial soap, and then I put on a hydrating gel like Clinique, and trap in moisture with a bio-facial oil. During the day I use a facial sunscreen, 50 spf. Nivea and Shishido are both light. That’s it for me! 🧡 . What are your secrets to skin care? . @kai.york.official @dinabarattamakeup

    My easy tips to aging well: 1) get a minimum of 8 hours of sleep 2) don’t drink alcohol or smoke cigarettes ✖️✖️ 3) drink plenty of pure water. I drink 3-4 liters a day at 120 lbs 4) maintain a consistent, healthy body weight 5) eat a healthy, balanced diet with plenty of high quality proteins and high in micronutrients 6) wear sunscreen and use a body oil to trap moisture on the skin after you shower ( face too!) 7) exercise regularly! 💛 8) take a multivitamin (I use @hardmagnum Primer) 9) wear a hat when you’re in the sun long for prolonged exposure ☀️☀️☀️ ... People ask me often what my skin care routine for my face is. It’s really simple! ☺️ I take off any make up with Sunflower seed oil, wash with a gentle soap like neutrogena facial soap, and then I put on a hydrating gel like Clinique, and trap in moisture with a bio-facial oil. During the day I use a facial sunscreen, 50 spf. Nivea and Shishido are both light. That’s it for me! 🧡 . What are your secrets to skin care? .@kai.york.official @dinabarattamakeup

  • So sad she leaves tomorrow but so grateful for all the memories... 🙏 Love is...spending time getting to know each other, encouraging growth, wellness and joy.. Dear mom, we love you so much! 💕💕 .. @trainwithjoan @jeanjacquesbarrett

    So sad she leaves tomorrow but so grateful for all the memories... 🙏 Love is...spending time getting to know each other, encouraging growth, wellness and joy.. Dear mom, we love you so much! 💕💕 ..@trainwithjoan @jeanjacquesbarrett

  • As a coach the deadlift is probably one of the most corrected exercises I receive. Here is a VERY simple cue to help you master upper body tightness. It’s important to pack the lats in the deadlift so that you have control of the weights and keep it over the centre line of the body. If the back isn’t tight, the weights drift away from you as you lower down, especially at the point where you reverse at the bottom. This can put a lot of strain on the back AND it prevents you from lifting heavy weight. Also use wrist straps unless you’re a powerlifter. Your grip shouldn’t be the limiting factor in the weight lifted. Try this next time you do any kind of deadlift variation: Squeeze the back of your armpits as hard as you can as you lower down. You can even place a pen into the crease of the armpit at the back if you struggle to understand this. You’ll have to squeeze to hold the pen in place. As you lower down, you’ll have to squeeze harder. This is how you should be creating tension in the body as a response to the weight you are moving. The heavier the weight the more total body tension you want to create. Here I’m doing RDLs (Romanian deadlifts) for 4 sets of 12 reps with a 3011 tempo, using 65s, as part of a superset with standing leg curls. I weigh 120 lbs. A good weight to aim for in your DB work is 70-80% of what you would barbell lift at the same rep and tempo scheme. Happy training 💪 . 9-weeks out @wbffentertainment .... Tube top @stradivarius Shorts @musclenation

    As a coach the deadlift is probably one of the most corrected exercises I receive. Here is a VERY simple cue to help you master upper body tightness. It’s important to pack the lats in the deadlift so that you have control of the weights and keep it over the centre line of the body. If the back isn’t tight, the weights drift away from you as you lower down, especially at the point where you reverse at the bottom. This can put a lot of strain on the back AND it prevents you from lifting heavy weight. Also use wrist straps unless you’re a powerlifter. Your grip shouldn’t be the limiting factor in the weight lifted. Try this next time you do any kind of deadlift variation: Squeeze the back of your armpits as hard as you can as you lower down. You can even place a pen into the crease of the armpit at the back if you struggle to understand this. You’ll have to squeeze to hold the pen in place. As you lower down, you’ll have to squeeze harder. This is how you should be creating tension in the body as a response to the weight you are moving. The heavier the weight the more total body tension you want to create. Here I’m doing RDLs (Romanian deadlifts) for 4 sets of 12 reps with a 3011 tempo, using 65s, as part of a superset with standing leg curls. I weigh 120 lbs. A good weight to aim for in your DB work is 70-80% of what you would barbell lift at the same rep and tempo scheme. Happy training 💪 . 9-weeks out @wbffentertainment .... Tube top @stradivarius Shorts @musclenation

  • Truth.... The simplest truths are the easiest to execute. Take a look around you and take inventory of what you’ve read today, what you’ve listened to, the people you’ve shared conversations with, the places you’ve visited, the information you’ve studied. If you’re not curating the things that influence your development and growth, you’re losing ground on one of the best ways to ensure continued growth and abundance. Surround yourself with people, places and things that expand your knowledge base and stimulate growth. You are a product of your environment, and in this day and age most of have a ton of control over what we allow into our circle of influence. Choose wisely. 👊🏻👊🏻

    Truth.... The simplest truths are the easiest to execute. Take a look around you and take inventory of what you’ve read today, what you’ve listened to, the people you’ve shared conversations with, the places you’ve visited, the information you’ve studied. If you’re not curating the things that influence your development and growth, you’re losing ground on one of the best ways to ensure continued growth and abundance. Surround yourself with people, places and things that expand your knowledge base and stimulate growth. You are a product of your environment, and in this day and age most of have a ton of control over what we allow into our circle of influence. Choose wisely. 👊🏻👊🏻