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Courtney Duncan

@bawzeladyc

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Enjoy Life to the Fullest Each Day
-FAMU Alumna 🧡💚
-ΖΦΒ 💙🤍🧡💚
-Licensed Hairstylist
-On my fitness journey
-Owner of @meticulouzstylez
Shop Here ⬇️

POSTS STORIES REELS TAGGED

10/16/2026 | Friday Caliber Legs 💪🏾🔥

Baby, I had a GREAT workout today! 😮‍💨 Legs definitely got some work in, and I left the gym feeling accomplished.

Every workout is another reminder that the goals I set for myself require me to keep showing up, stay consistent, and trust the process. Some days are easier than others, but the work still has to get done.

I’m proud of how far I’ve come, but I’m even more focused on where I’m going.

I will continue to show up because I have goals to accomplish. One workout at a time, one rep at a time… I’m getting closer. 💪🏾✨

#FridayCaliberLegs #MyFitnessJourney #LegDay #StayConsistent #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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5 hours ago

My Soror/Loctician Chinoah Kelley always gets me right! 😍💙🤍

Fresh retie and a beautiful new style featuring Miracle Knots! 💁🏾‍♀️✨

And y’all know I love my color, so I had to color the weave to blend perfectly with my hair! Baby, the color match is giving, and the style is EVERYTHING! 🔥

My Soror understood the assignment once again! Keeping my Microlocs looking fabulous and my crown on point! 👑💜

#Microlocs #MiracleKnots #FreshRetie #LocStyles #MicrolocJourney by @bawzeladyc

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2 days ago

POV: This body carries me every day… least I can do is take care of it. 💪🏾✨

V-Bar Seated Rows
1 Minute × 4

Listen… I’m putting in that WORK! 😮‍💨🔥 This one had my back and arms fully engaged, and I definitely felt every round.

V-Bar Seated Rows are great for strengthening the back, lats, biceps, and shoulders while also helping improve posture and upper-body control. Pull, squeeze, stay controlled… and baby, let that back know you mean business. 😂💪🏾

This body gets me through every day, through the good days, the hard days, and everything in between. Taking care of it is part of choosing myself. I’m not just working toward a look—I’m working toward feeling stronger, moving better, and being healthier for ME.

Keep showing up for the body that keeps showing up for you. 💪🏾🫶🏾

#MyFitnessJourney #VBarSeatedRows #BackWorkout #ChooseYourself #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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2 days ago

10/13/2026 | Turn Up Tuesday aka Upper Body Workout 💪🏾🔥

I had a GREAT workout today! Started off on the treadmill, but baby… my foot said we needed to switch it up. 😮‍💨 The treadmill started bothering me, so I moved over to the bike and kept that workout going.

That’s one thing this journey keeps teaching me—adjusting doesn’t mean quitting. Sometimes you just have to listen to your body, make the modification, and keep pushing forward.

Upper body definitely got that work today, and I left feeling accomplished. Every workout may look a little different, but the goal is still the same.

I will continue to show up because I have goals to accomplish. The plan may change, but the mission doesn’t. 💪🏾✨

#TurnUpTuesday #MyFitnessJourney #UpperBodyWorkout #TrustTheProcess #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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3 days ago

POV: Choosing progress every single time. 💪🏾🔥

Dynamic DB Punches
1 Minute × 4
10 lb DBs

Listen… I FELT THAT! 😮‍💨🔥 With Dynamic DB Punches, I’m alternating the dumbbells down from foot to foot, then bringing the punches up in the air from side to side. Baby, this movement keeps you moving and makes the whole body WORK!

It’s a great full-body exercise that challenges the shoulders, arms, core, coordination, and endurance while keeping that heart rate up. Definitely one of those exercises that looks simple until you get into it. 😂💪🏾

Choosing progress means continuing to put in the work, even when the journey requires adjustments along the way. Every workout, every rep, and every time I show up gets me closer to my goals.

I’m choosing progress every single time because I know where I’m trying to go. 🔥✨

#MyFitnessJourney #DynamicDBPunches #FullBodyWorkout #ChooseProgress #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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3 days ago

🎉🥳 Happy Birthday to My Amazing Fren & Bonus Big Sis! 💜🎂

We’ve been locked in for YEARS, and I wouldn’t have it any other way! 🥰❤️ From the laughs to the memories and everything in between, I’m grateful for the bond we share. Cheers to many more years of friendship, love, laughter, and unforgettable moments! 🥂💕

I pray your day is filled with nothing but happiness, love, and blessings! Enjoy your special day to the FULLEST because you deserve it ALL and MORE! 🫶🏾😘

Love you loads! 💜

Your Court 💋

#HappyBirthdaySis #BonusBigSis #ForeverLockedIn #FriendshipGoals #BirthdayBlessings by @bawzeladyc

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4 days ago

10/12/2026 | Monday Madness aka Full Body Workout 💪🏾🔥

I had a GREAT workout today! Started off on the treadmill, but baby… my foot said, “Nah, we not doing this today.” 😂😮‍💨 The treadmill started bothering it, so I listened to my body, switched over to the bike, and kept it moving.

One thing this recovery journey continues to teach me is that modifying the plan does NOT mean giving up on the goal. Sometimes you just have to adjust and find another way to get the work done.

I’m proud of myself for knowing when to push and when to make a change. Progress is also learning your body and respecting what it needs.

I will continue to show up because I have goals to accomplish. The route may change, but baby… the destination is still the SAME! 💪🏾✨

#MondayMadness #MyFitnessJourney #FullBodyWorkout #TrustTheProcess #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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4 days ago

🧡💚 RATTLERS STRIKE AGAIN! 🐍🏈

Now THAT’S how you spoil somebody’s Homecoming! 😂🐍

My FAMU Rattlers pulled off the W against the Alabama State Hornets in a nail-biter, 28-27! 🧡💚

A win is a WIN, and we’ll take it! Rattler Nation, STAND UP! 🐍🔥

We strike year-round, baby! LET’S GO RATTLERS! 🧡💚

#FAMU #RattlerNation #FAMURattlers #HBCUFootball #RattlersStrikeAgain by @bawzeladyc

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7 days ago

POV: Gym sessions and good energy been changing everything. 💪🏾✨

Sit Ups w/35 lb Plate
15 Reps × 4

Listen… I FELT THAT! 😮‍💨🔥 That 35 lb plate had my core under straight pressure, but I got every rep done. In my Jersey voice… “I GOTTA GET RIGHT!” 😂💪🏾

Weighted sit ups help strengthen the core and abdominal muscles while improving control and muscular endurance. Adding that extra weight makes the movement more challenging and puts that core to WORK.

The gym and good energy have really been shifting things for me. It’s more than what I see in the mirror—it’s the peace, confidence, strength, and discipline I’m building along the way.

Keep choosing what makes you feel stronger, healthier, and more at peace. Baby, I gotta get right… and I’m putting the work in to do exactly that! 🔥

#MyFitnessJourney #WeightedSitUps #CoreWorkout #GoodEnergyOnly #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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10 days ago

10/5/2026 | Monday Madness 💪🏾🔥

It felt GREAT getting back in the gym after taking a much-needed mental break. Sometimes you have to give yourself permission to reset so you can come back focused and ready to work.

And baby… today was a BIG step in this recovery journey because it was my first day getting some lower-body work in again—no weights and doctor approved! 🙌🏾 I’m still taking my time, listening to my body, and trusting the process, but it felt good to finally add a little more back into the routine.

Progress doesn’t always mean doing more. Sometimes it means knowing when to rest, when to modify, and when you’re ready to move forward again.

I will continue to show up because I have goals to accomplish. I may be rebuilding, but I’m still moving in the direction of everything I’m working for. 💪🏾✨

#MondayMadness #MyFitnessJourney #RecoveryInMotion #TrustTheProcess #KeepShowingUp taken in Crunch Fitness by @bawzeladyc

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11 days ago

Gym Bae: “I see you putting in that work.” 👀💪🏾

Me: “Thank you, baby.” 😂

Listen… don’t hype me up in the gym because I already think I’m doing something! 😮‍💨🤣 Just let me stay locked in and keep applying this pressure.

#MyFitnessJourney #GymBae #thankyoubaby #StayLockedIn #KeepShowingUp by @bawzeladyc

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11 days ago

Self Care Sunday 💕🦶🏾

Today was all about a little self-maintenance. Got my pedicure and when I say it felt soooo relaxing, it was definitely needed! 😌

And yes, you see that toe spacer on my foot 😂 I still have to wear it post-bunion surgery. Recovery is a process, but I’m continuing to take care of myself every step of the way.

Self-care isn’t always something big—sometimes it’s simply slowing down, relaxing, and giving your body the care it deserves. 💜

#SelfCareSunday #SelfMaintenance #PedicureDay #BunionSurgeryRecovery #TakingCareOfMe by @bawzeladyc

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12 days ago