Kropp Circle Fitness: Recent Episodes
Laura Kropp
For fun girls, it girls, and fit girls. The Mothership by Captain Kropp. 💕🛸
(NASM Certified Personal Trainer + PN1 Nutrition Coach) Based in New York.
Planning for 2025. A lesson on: New Year’s resolutions. Avoiding over-corrections, setting and reaching goals, and following up on commitments. (catch up with pink christmas - staying goal oriented during the holidays, and fembot fairy - setting realistic goals 🎧💕) See you next year, earthlings, xo
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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The Christmas episode! A lesson on: moderation, mindfulness, and grace. (catch up on cherry vanilla - nutrition basics, and fembot fairy - setting fitness goals 🎧💕) xo
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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A lesson on cardio. From my heart to yours. Including - muscle fiber types, HIIT vs LISS, and more xo. (catch up with sweet spot pt 1 - exercise basics, and sweet spot pt 2 - rest + recovery 🎧💕)
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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A lesson on water. Including - water weight, electrolytes, water soluble vitamins, and more xo. (catch up with cherry vanilla - nutrition basics, and strawberry shortcake - carb basics 🎧💕)
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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A lesson on - the metabolism. Including: resting and basal metabolic rate, hormones vs habits, reverse dieting, and more! xo (catch up with the sweet spot pt 2 - rest and recovery, and zero gravity - body composition 🎧💕).
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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A lesson on fats. Including - whole fats vs oils, fat soluble vitamins, and more xo (catch up with cherry vanilla - nutrition basics, strawberry shortcake - carb basics, and going pro - protein basics 🎧💕).
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
A lesson on: protein. Including - daily intake, thermogenesis, gaining + maintaining muscle, and more xo (catch up with cherry vanilla - nutrition basics, and strawberry shortcake - carb basics 🎧💕).
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
A lesson on: Carbohydrates. Including - post-workout carbs, fiber, and more xo. (See cherry vanilla - nutrition basics to catch up 🎧💕.)
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
… Freak of nature. A lesson on: setting fitness goals. Including: managing realistic expectations, SMART goals + more
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
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A lesson on - core training. Including: exercise progressions, obliques aren’t the enemy, over-corrections + more. (Catch up on variables with the sweet spot 3 🎧💕)
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
Even more sweet stuff. A lesson for glute girls. Including: love for hip extensions (hips do more than hinge). Also - there’s more to glute growth than mini + booty bands.
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
Even more sweet stuff. A lesson on - variables, the cherry on top of vanilla exercises. Including: frequency, intensity, volume, time-under-tension + more! (Catch up on sweet spot 1 and 2 🎧💕)
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
More sweet stuff. A lesson on - beauty rest + recovery. Including: coming back down to earth. Training smart vs training hard. Feat. - the powerhouse of the cell. (Catch up with sweet spot the 1st 🎧💕)
Download Laura’s Library of 100 + vanilla exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
The GPS to planet Hottie. A lesson on - exercise programming. Including: vanilla exercises, and more. (Catch up on zero gravity for body recomposition 🎧)
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Download Laura’s Library of 100+ vanilla exercises below 🛸💕
https://sowl.co/s/beZ3h8
A lesson on - body composition. Including: The importance of muscle mass vs body weight. Basal metabolic rate, training for aesthetics + the illusion of an hourglass figure (shoulders+hips), + more!
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Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
Not quite vanilla. A lesson on: macros vs micros, calorie concepts, + levels of nutrition.
Download Laura’s Library of 100 + exercises below 🛸💕
https://sowl.co/s/beZ3h8
xoxoxoxox3
The closer of the exercise programming series. Cowgirl Kropp is taking a break to work on certs, guides, & programs... and returning to Soffe shorts. This Mothership Monday we remember that increasing weight isn't the only way to progress an exercise. Progressions vs regressions, HIIT vs LISS cardio, time under tension, tempo, and more.
"Come to me all who labor and I’ll give you rest." This Mothership Monday Captain Kropp reminds us why we need to chill. The difference between rest days, active rest, and rest periods. Signs you’re working out way too much, the importance of muscle recovery, the nervous system, mindfulness, and the concept of newbie gainz. Listen to the Spice Girls and stop - how taking a break can give you the results you’ve been running after.
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Going with the flow might be cute if you're living your best fairy-girl life, but in cyberspace you're bound to get lost. Like *NSYNC says: outer space is like the wild west. A space cowgirl needs to stay focused on the goal; but with a galaxy so big, where do you start? Captain Kropp’s fitness philosophy is simple - do nothing without a strategy. What good is an exercise without a plan? You’d never throw random clothes together and call it an outfit so why treat the gym any differently? This Mothership Monday, we explore the GPS to Planet Hottie - programming.
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Why space cowgirls shouldn't obsess about their weight. Captain Kropp breaks down the difference between body composition, body weight, and body fat percentage. This Mothership Monday we explore the purpose of physique-style training, the concept of bulking vs cutting, why “toning” is fake, resting metabolic rate, and why you might struggle with the “skinny fat” cycle.
Britney, Ashanti, Jlo - the y2k holy trinity of abs. This Mothership Monday we get into everything abdominal. Given the crop top obsession, we know that sometimes less is more. Captain Kropp tells you why your core exercises aren’t working, why you don’t need to put on a Circus to get Slave4U abs, and why the problem isn’t your obliques, it's your mind.
Lead us not into temptation but deliver us from sabotage. A continuation of developing our inner captain (authority) and the misunderstood hero - self discipline. This Mothership Monday we remind ourselves that temptation is a fake friend. Captain Kropp lets us know that discipline isn’t the partner you thought you wanted; but it knows what you need and wants the best for you.
“Maybe you’re just not captain material” - said Torrance’s boyfriend who gave her the worst advice after her predecessor left her cheer squad with a moral dilemma. Is other people's advice just noise, and are they bad influences? At the end of the day we learn that doing the hard things and making choices that align with your value system are what leave a legacy that speaks for itself. “I define being the best as beating the best”, in other words - Bring it On. This Mothership Monday, Captain Kropp explores how to reach your fitness goals using your inner authority and defining what makes a captain: focus, vision, consistency, strategy, and leadership - even if it’s just you.
The great Blair Waldorf once said: destiny is for losers… a stupid excuse to wait for things to happen instead of making them happen. Captain Kropp’s fitness philosophy is similar - do nothing without a strategy. What good is exercise without a plan? You’d never throw random things together and call it an outfit so why treat the gym any differently? This Mothership Monday, we explore the GPS to Planet Hottie - programming.
Britney, Ashanti, Jlo - the y2k holy trinity of abs. The Slave 4 U era is truly enough motivation to get on Abs-ney’s level. Center of attention - it’s time to gimme more (core). Everyone’s most searched, most coveted, most mystifying fitness goal: the six–pack . As a former core wh0re/plank skank, we need to address some fitness Rumors (we love Lindsey). What could elicit more fascination, obsession and division than the dreamland - Abs City? This mothership Monday, we take the trip.
I know it's been a while, but I'm glad you came - it's Britney (captain Kropp) bitch. Let me break the ice - the hottie hiatus is over, the space cowgirl hats have multiplied, and the mothership is ready to depart. On the excursion to planet hottie, you might run into some fakes, frauds and friendly fire. Captain Kropp is officially returning to help you identify the UFOs (unidentified fake opposition). Strap in earthlings - mothership Monday's are ready for take-off, starting next week. (I'm aware today is Too Late Tuesday).
A day late for Mothership Monday, but not a moment too soon. After an ominous experience while surfing and a run in with a drone camera on a private beach, captain Kropp tries to unveil the purpose of the mothership. Is sharing your thoughts with the world actually unwise? Also - is Girl Resurrected 2.0 coming?
Having a moment when you are the moment? How to still show up when you want to throw up (hotties have nervous tummies). After another trip to spiral city, captain Kropp needs to confront the problem child - Sabrina, the self-saboteur. Crying on the bench doesn't make you weak - staying there does.
Who is she? The dream self you have in your head. Is she a fembot, a fairy, a freak-of-nature? Is she all of the things at the same time? We've learned the feminine urge to channel our rage into getting annoyingly hot and the goal is in sight. The most irritatingly stunning version of yourself that's almost too good to be true. This mothership Monday, we meet the most unreal self - the fembot fairy freak-of-nature.
A lesson on the revenge body. Vengeance is sweet + the best revenge isn't just doing better, but looking better. Annoyingly better. Don’t get mad, get even hotter. When you can be anything, be everything he can’t have. You might think that every time I try to fly I fall, but Britney knows I’m stronger than yesterday. Captain Kropp reveals that the voyage to your hottest self runs on everyone who had the audacity. Discouraged by disappointment? Don’t be - Elle Woods isn’t afraid of a challenge and neither are we on this mothership.
Like Hilary Duff tells us in Metamorphosis - something's happening; things are changing soon. Your favorite space cowgirl is back from a hottie hiatus. It's time to get back to fit world and adjust our focus as much as our cameras. What else would we start with other than Captain Kropp's fave theme: bondage. Can we break free? This Mothership Monday, we seek deliverance. 🛸💕🎧
Part 1 of the exercise programming series. “Come to me, all who labor and are heavy laden, and I will give you rest.” Is a lack of resting actually a lack of faith? Doing an unnecessary amount of exercise to prove you’re better, faster, stronger is often dead works. We already know, it’s giving bondage. Continuing Captain Kropp’s fave topic - grace - the mothership is taking a stop to lay down in green pastures (a space cowgirl needs a little country). For the girlies who don’t know when to quit, sometimes we need the reminder that the work is in the rest.
After a party girl start to NYC summer captain Kropp has ran directly into the question few care to answer: who am I? The tomb raider? The space cowgirl? The captain? It’s clear that I just don’t know, but does anyone? Experiencing an onset identity crisis, I’ve yet to understand what’s causing it or what exactly is happening. It’s impossible to understand yourself through worldly ways, so it’s time to board the mothership. I can’t explain what’s going on but I will, of course, hit you with my best shot.
Like Mariah once said: why you so obsessed with me? After a polarizing reaction to a pair of PVC heels worn boldly in Manhattan suburbia (Tribeca), captain Kropp decided to revisit the basics on dealing with mean girlies (my daily). Few things are more my specialty than not caring what a b!tch thinks. Lindsay fans know - why would you wanna bring me down when I’m only having fun? How I deal with haters, why it’s tragically embarrassing to be a sh*t talker (also guilty), how the ones who talk the most about you are actually giving you spotlight (love the attention), and how people being obsessed with you for better or worse is foretelling.
Britney, Ashanti, Jlo - the y2k holy trinity of abs. The Slave 4 U era is truly enough motivation to get on abs-ney’s level. With the impending explosion of summer low-rise everything, it’s time to crunch everyone’s most searched, most coveted, most mystifying fitness goal - the six–pack . As a former core wh0re, a plank skank, we need to address some Rumors (there are several). Nothing scandalous, only fitness. What could elicit more fascination, obsession and division than the illustrious abs city? This mothership Monday, we take the trip.
Patron Saint Blair Waldorf said it best: “you can’t make people love you, but you can make them fear you - you have to be cold to be queen.” Vindictive, resentful, and on a tear to reconcile power - sometimes the inner dialogue (Blair brain/ German dominatrix/ warrior princess) sounds like a Taylor Swift song since what’s better than revenge? We know on the mothership we practice the feminine urge to channel our rage into looking annoyingly hot. Regardless of what others might say, looking good in view of your enemies is the best form of revenge. But doesn’t looking good also mean carrying yourself with grace? Do we need to be the warrior princess to feel the part or can we just be a femme-bot fairy freak-of-nature / fairy princess who at least presents as being unbothered. She’s been giving and living, but now she’s glowing and growing. If the war is already won that means it’s time to rest and enjoy the glory, even though resting feels like a battle itself.
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Also known as my Blair brain. She's made me + my body her sub for far too long, but we can't write her off entirely: who else can you rely on to keep your shit together than the warrior princess? She's efficient but is she doing too much and trying to control things when she can just vibe? We know the femme-bot fairy, the fairy princess, now we can learn about the warrior princess, the German dominatrix, the Blair Waldorf my mind has adapted to be, but is potentially f*cking me over. We already know - it’s giving bondage.
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(from the Revenge Tour archives) Bring back the Bryant Park tents. Is NYFW over and done or am I just over it? If the spark is gone, do we just move on? It's no secret that fashion week is no longer sacred. Officially nothing happened this season, so we might as well talk about me. That time Captain Kropp got dropped from a fashion show before the glue dried on the false lashes (torture) - why the modeling world can be so unhinged - and the slow death of the world we once knew. Why does most of the fashion world absolutely loathe y2k and h0e-sthetic? Why are they pretending now to have ever enjoyed it (while oddly having none of their own content from that era)?
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(from the Revenge Tour archives) The cannon. Truth cannon, that is. They say the truth is a double edged sword: if there’s two sides to a story it cuts through them both. You know what captain Kropp says: who cares if UFOs are real - as long as we are. Revisiting some themes from Femme-bot fairy freak of nature: inauthenticity is tired and dull, yet clearer than ever. Just like the scale, the screen is giving bondage. Why my ~positive vibes~ ethos was disrupted almost immediately (it’s better this way), why honesty isn’t for everyone, the sight to see, and the spirit of truth. Also - my experience with the fashion magazine world.
She’s beauty and she’s grace - she’s Miss United States (Miss-Understood). Gracie Heart - Miss New Jersey (local babe)- knows how to embrace her inner femininity (despite her career in a man’s world), and respects her fellow femme-bot peers' ability to put themselves on display to the whole country. Her process might be a little messy, but she does it with a crowd watching + in lederhosen (the German dominatrix approves). Did we think Captain Kropp was done with the journey back to girly girl life? Never. The tug of war between the fairy princess and the warrior princess lives on in my brain. Soft and flowing vs hard and controlling. Also - that time (recently) I tripped over my own feet in front of our fave man on Gossip Girl when he shot me that scowl in the light of golden hour.
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“All that I can forgive, but Debbie - pastels?” We know Morticia Addams didn’t approve, but Debbie was a femme (fatale) girly - “ I was ballerina Barbie - graceful, delicate”, is that so wrong? Desperate to fit in with matriarch Moriticia (or the NYC minimal bots and the ultra-boyish weight-lifting world), captain Kropp has been suppressing her uber-femme nature and style. We know that I’m Malibu Barbie (LBI Barbie), even if it’s the origin of Deb’s villain story. The girly revival is the genesis of the Kropp Circle mothership, and the moral comes down to - no matter how masculine an environment is, assimilate, not. Just stay girly and hot.
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Is there anything more nostalgic than who we looked up to growing up? The cool, older girls were the ones who set the trends and didn’t need our feedback or approval to know they were it. Their fits were attainable, effortless, and had the shiney aura of individual taste. Down-to-earth and only focused on the present moment: the y2k girl next door was the grounded definition of living and giving. As predicted, it’s about time for their re-arrival. Captain Kropp is here for the quiet comeback of mall brands that seem to fly under the radar (Blackout and Circus), while the many squares and rectangles of the usual social media “fashion” can’t accept their own automated tiredness. As we know: being outwardly fake is more transparent than my favorite Juicy Tube so may our intentions be as clear as our lip gloss.
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(From the archives) Captain Kropp is back from the Vortex and seeing how (over)protected we’ve been. Lost in an image, a dream, but is she so lucky? As if the veils weren’t lifted before, now they’re in the double-platform Versace-Bratz heels kicking me in the face. Painful, but gorge. Legit stunning. Things are clearer than my lip gloss, and like a juicy tube we need to reapply + wear with intention. You know what Brit asks: how am I supposed to know what’s right? God answers: You just gotta do it your way.
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(From the archives) You can’t get to - giving and living - until you’ve been reborn. It’s spring in NY and it’s time to get some vitamin d and let the sun shine on places that haven’t seen the light of day in quite some time. Not tan-lines from your weekend in Miami, but your deeper feelings, motives, and un-cute demons you’ve kept locked away. You know what they say: when you ask for a sign, don’t ignore what shows up. Has the revenge tour been entirely fueled by old resentment? Was being the F-you girl giving crisis? Looking back, captain Kropp realizes how much baggage was brought onto the mothership and how it’s slowing down our space voyage to planet hottie. Also: is Britney starting a podcast? Could we be so lucky for such a blessing?
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(From the archives) "I'd eat carbs if an Italian boy bought them for me" (when in Rome). Lizzie McGuire stays relevant on the mothership because this is what dreams are made of (if they're y2k themed). An anthem to keeping your cup size: Captain Kropp’s first nutrition episode! Sing to me Paolo: My journey back to carbs, aka the secret sauce that made my boobs grow back. Why I think I should start tracking my carb intake again (calorie queen), that time I ran into a Victoria's Secret angel outside the bagel shop and years later I see how aligned we were by our health and our bodies.
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(From the archives) The content that launched 1000 wanna-babes. Revisiting the breakout star of Y2K is the way - my third eppy, the micro mini skirt. A staple for the bold girlie of the 2000s (this space cowgirl ,especially) - you know what captain Kropp says: if you want to wear next to nothing - you wear a micro mini. I’ve put on that tiny denim circle enough times to feel a deep attachment to it, but not at all surprised when fashion media did not immediately welcome it back to their zeitgeist with open arms. After all, they always hated the hoe-sthetic of this era, apparently until I made a video defending it. Potentially one of the most previously hated fashion statements of the 2000s decade, she managed to steal all the attention.
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Is it their time? Get to know the F-you girls. The girls who know exactly when and where to say: f you, and that sometimes being too nice can mean f-ing yourself. Captain Kropp re-imagined the f-u girls after a trip to the vortex thanks to a bad edible trip. Were the bad girls of the y2k era really bad? Or were they just standing up to the creepy, catty media? Pick your battles, don't pick fights, but fear no bitch. This is the foundation of the early 2000s baddie - it’s time to reawaken the unapologetic attitude of this time period and we wanna be bad.
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The second coming. It’s time for the sub-genre of the y2k fashion archives that I’ve centered my entire brand, image, and identity around, even. (Started in a NY thrift shop) The hardcore girls just wear animals ears and some form of lingerie - jk - they know that bra-straps are an accessory meant to be shown off (like when Cady Heron matched hers to her fuchsia metallic hoops). They dress like they’re in the cast of Coyote Ugly and know that a peek-a-boo thong is for legends only. This girl is brave and self-assured, but is often misunderstood. The difference between her and the rest? She doesn’t care who gets it because she knows that she is it. The aesthetic that makes people call you a hoe - even if you’re a vicious tease like captain Kropp - this is hoesthetic.
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Are the body goals you saved on IG real? Is the person whose workouts you're doing being honest about how they got their body? Remember Brooke Taylor's alibi that she would "rather go to jail" than lose her reputation over: she was getting liposuction because "normal women can't have that a**" (Legally Blonde, of course). It's fine to want to be a femme-bot fairy freak-of-nature who is unreal, but it's another thing to be simply not real. We love high standards, high heels - aim for the moon, the stars, the satellite - change the rotation of the earth with a well timed hair-flip. Do what you want with your image, body, wardrobe, especially - just don’t lie to me. We don't care if UFOs are real as long as we're being real on the mothership, earthlings
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Remember what S says to B in season 2 of GG: other people don't tell you who you are, you tell them. This week captain Kropp introduces us to a character we already know, and one we didn't realize we've known all along: Gaslight Gary. Taking notes from Legally Blonde and Gossip Girl: how to connect to your inner authority (while looking v cute). Sometimes you need to remember who you are and what you're made of: sugar spice, everything nice, but also - chemical X (giving Blossom). Take on Gaslight Gary, take on a double platform heel, take on the world!
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Isn't y2k fashion the most relevant? Who could argue otherwise? She might be having a moment, but she's here to stay. From the dominance of Dior to the boldness of the micro mini skirt (denim's preferred) - do we remember what it was like for fashion to be fun? Did the algorithm kill personal style? In support of self expression that's not over-accessorizing, space cowgirl Kropp makes the case for the early aughts comeback. The vibe isn't glossy - it's authentic - and maybe a little dirty. It's been far too long and as Xtina said it's about time for this arrival.
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You know what they say - hell hath no fury like a woman scorned, but the take on this mothership is a bit different. Captain Kropp says: don't get mad - get even... hotter. Productive. Efficient. Love to see it. Revenge is sweet, but it's best when worn with something that shows off your body. Even if the rest of your life feels stuck, why not evolve your exercise programming, evolve your wardrobe, evolve into a mythical creature that's mysterious and unapproachable? Show them all by being a show-off.
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In defense of Britney. Do we remember who she is? This bonus episode was spontaneous but necessary. THE leader: a forever idol to captain Kropp and part of the inspiration for the Kropp Circle Fitness Y2K-themed space cowgirl brand, we owe her the world. Who would we be without her? Aren't we all wanna-Brits? A podcast episode isn't enough to honor her impact, character, and power. A true alpha female - she's an originator of self-expression - especially with fashion (low rise everything, Kropp tops, and body glitter) - and being confident in your own body. What you see is what you get - Brit deserves ALL the credit and praise. Captain Kropp is over-protective of the over-protected queen and will defend her against anyone toxic.
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A lesson in body composition and most importantly: aesthetics. Unless your name is bubblegum kush, you should probs step off the scale. Why captain Kropp stopped losing weight (hint: boobs and butt), why she decided to gain weight (clearly, butt), and guidance on how to not repeat her mistakes (like shrinking boobs). Why weighing yourself every day is bondage vibes and why the scale doesn't tell the full story (not to be trusted). Why look at the scale when you can look in the mirror, earthlings?
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