It's my dirty 30!!!! Aging doesn't have to suck 😛 20 years old and 30 years old. Lift weights, eat food and drink water 💦
2021-09-15 16:35:59 +0000 UTC View PostPractice EVERY DAY. You won't learn a new skill with 4 hours a MONTH (1x a week). Treat your new endeavors like studying. It all takes time, energy and effort. You can't wish for the things ya ain't worked for 😜
2021-09-14 20:21:27 +0000 UTC View Post
Did you remember to drink enough water today 💦?
2021-09-13 23:51:56 +0000 UTC View Post
Are you bring honest with yourself? . . Are you being honest about your diet. The bites, the sips, the extra handfuls? Before you decide _____ isn't working, have a TRUE and HONEST chat with yourself. Its probably working, just not as quickly as you'd like. Slow down. Enjoy the scenery. And be patient ✨
2021-09-08 12:48:41 +0000 UTC View Post
It's almost my Dirty 30! Not feeling too bad for 3 decades☺️ Life at maintenance is a good one; no hard deficits, eating out more frequently, prioritizing protein intake and not sweating the small bites, sips and licks 👅
2021-09-05 14:31:29 +0000 UTC View Post
Go seek out a little joy today 💕
2021-08-31 15:12:19 +0000 UTC View Post
It seems to be a rough week for everyone. Be kind to others and take a deep breath.
2021-08-20 22:20:31 +0000 UTC View Post
PERFECTION WILL ONLY TAKE YOU SO FAR... . . I would prefer my client gives their diet an 80/20 approach. Holding the gas at full speed can only last so long before you burn out. If there is a balanced approach, with ebbs and flows of cheat days and living life...you'll turn fitness into your lifestyle, for GOOD 💖
2021-08-18 22:18:25 +0000 UTC View Post
No days off is not a flex, in both work and fitness. Do something to feed your soul today 🤠🤸♀️🎉💌
2021-08-15 18:34:25 +0000 UTC View Post
Breaks are needed. Whether that is from a partner, the gym, your diet....balance is the most underrated aspect of fitness. As someone who ate the same meals every day for 4 yrs in a row with 1 cheat day, It's nice to be able to understand both sides of the coin and approach wellness with more balance than rigidity ✨❤️🔥 Happy Hump Day 💌
2021-08-11 14:42:54 +0000 UTC View Post
Don't be afraid to be a beginner! Everyone, every Olympian, bodybuilder, crossfitter, was once a beginner. If you're afraid to fall on your face, you'll never get off of your ass✨ Go pack your gym bag for tomorrow 😜
2021-08-08 23:45:30 +0000 UTC View Post
BAD TRAINING DAYS HAPPEN! . . Instead of dwelling on it, find the source, then move on with your day! They're going to happen to everyone, at some point. Taking an easy leg day this afternoon after a lazy morning.
2021-07-26 15:43:04 +0000 UTC View Post
WHEN WILL I SEE RESULTS? . . I don't know 🙂 No one can know. Everyone is going to respond differently to different stimulus. We could all be on the same diet and same exercise routine in our bodies are still going to look drastically different from one another! Your adherence, your consistency, your genetics, and your stress levels are all a few factors that will work into the results that you achieve Just keep going! Happy Saturday, I'll be hitting legs🔥🥵
2021-07-17 13:42:09 +0000 UTC View Post
Mindset Matters: Stop expecting perfection Stop giving up upon obstacles Stop equating mistakes with failure Stop being extreme with your approach START being happy along the way and enjoying your progress & process! I love my thicc summer 😁😝
2021-07-07 15:23:33 +0000 UTC View Post
You aren't born with nutrition knowledge. You aren't born knowing how to use a barbell. You don't know YOUR unique process...until you develop it. You HAVE to begin somewhere and you HAVE to mess up along the way. Imperfection is a part of the process! So go mess up your diet for a day this weekend, enjoy that beer, enjoy those cookies, then get back to it!! PS I'm loving myself in white...what do you think?
2021-07-02 21:37:08 +0000 UTC View PostENJOY YOUR EXERCISE MODALITY . . There is no longevity in something you hate. Find an activity you truly enjoy, and work your way to that skill or competition or whatever drives you! Tumbling after years of powerlifting feels so great on my joints and energy levels!
2021-06-28 20:45:06 +0000 UTC View Post
COUNTING YOUR MACROS WORKS . . . We all have a ratio of carbohydrates, protein, and fats that suit our goals of maintenance, surplus or deficit. Your body weight x 15 is a GENERAL ballpark of how much you should be eating. Over the last few years I have tweaked my diet to maintain my muscle mass and decrease body fat, especially the fat around my waist (visceral) which is the most dangerous (that type of fat surrounds your organs and puts more strain on them to function). In the last month I have increased my carbs and lowered my fats and have lost 1 in around my waist! It definitely takes some time and some tweaking but if you are patient *and* consistent, you will see the results ☺️❤️
2021-06-24 17:48:24 +0000 UTC View Post
SLEEP IS A FAT BURNER . . Stop the useless pills and quick fixes. Control what you can, which is sleep quality+length, diet, and getting a 20 minute walk in. The little things....are actually the big ones. Keep it simple ;)
2021-06-22 11:31:03 +0000 UTC View Post
Why the Scale Might be Fluctuating: ° Stress ° Sodium/Water Intake ° Time of day you weigh yourself ° Menstrua| Cycle ° Sleep Quality ° When you last ate Remember...these are all variables that change the number on the scale and that number is NOT always your best indicator of progress ❤️✨
2021-06-20 14:28:45 +0000 UTC View Post
Don't let perfection stop you from starting...Being anxious means you care! And that's wonderful! But I hate to break it to you perfectionists....you're going to stumble, you're going to mess up, you will not be perfect. But that's all a part of the process, because we ALL have a different formula to our best selves. Just enjoy the views along the way 😜✨
2021-06-17 21:04:47 +0000 UTC View Post
WHEN IS THE BEST TIME TO WORK OUT? . . Whenever fits your lifestyle and schedule best! Personally, if I work out past noon I'm really unmotivated. I'm much more of a morning workout person so I can get it out of the way feel the energy from my workout and go do something fun. Ill be poolside later on today, and it will be well deserved after this leg day!!
2021-06-14 16:19:21 +0000 UTC View Post
5 Fitness Myths That Need to DIE 1. Carbs don't make you fat 2. Keto isn't magic 3. Eating "clean" is overrated for aesthetic based goals 4. Supplements don't "burn fat" 5. Cleanses and detoxes are not necessary Almost the weekend again 😄
2021-06-10 15:55:53 +0000 UTC View Post
The idea that lifting weights will make you manly is like thinking driving your vehicle will make you a NASCAR driver. Accentuate your curves, pick up some weights this week!
2021-06-07 13:26:25 +0000 UTC View Post
Fitness isn't just about looking good. It's a factor that will improve other areas of your life. Energy, resilience, discipline, courage And KNOWING you can do hard stuff, everyday. When you eat, sleep and train well...the rest of life seems to fall into place and operate just that much more smoothly. Happy Saturday loves! I'll be out with A GF this afternoon💖
2021-06-05 11:53:52 +0000 UTC View Post
Setting milestones will help you reach your goals with a better mindset. Want to lose 20#? Start with 1# a week. Want to put 50# on your deadlift? Start with 10#. Bitesize pieces will create a healthy and manageable approach to your wellness journey! Don't allow yourself to ch0ke <3
2021-06-02 23:28:39 +0000 UTC View Post
STOP 🛑: - Chasing Sweat - Chasing Soreness - Feeling DEAD after your workout GO 🟢: - Better Movement Patterns - Better Consistency - More Weight Be smart, consistent and realistic with your training to create a sustainable lifestyle change ✨💖
2021-05-31 13:09:36 +0000 UTC View Post
Some common mistakes people make when going to the gym: • Not following a program • Not applying progressive overload • Using weights that do not challenge them • Poor technique • Relying on cardio for fat loss (instead of diet) • But mostly..... IMPATIENCE!!! This will take TIME and EFFORT, it's no 30, 60, or even 90 day fix . . Make sure you arent just going through the motions...get a solid plan for a solid bod 😜
2021-05-29 18:20:27 +0000 UTC View Post
I BOUGHT A 30 DAY CLEANSE, ITS TOTALLY GONNA WORK AND ILL HAVE MY DREAM SUMMER BODY! . . If it sounds too good to be true...It usually is. Hard work, consistency, intensity and dedication are just a few of the factors needed to get to where you want to be. Wishing for it, willing it, wanting it, are all different than WORKING for it. Create LIFESTYLE changes to encourage consistent efforts instead of spinning your wheels jumping from program to program or cleanse to cleanse!
2021-05-26 23:27:53 +0000 UTC View Post
Do one thing. One thing today for YOU. That might mean eating the cookie, that may mean not eating the cookie. Drink that gallon of water, or take the 20 minute walk. Create meetings for yourself. You wouldn't cancel a meeting with your boss, would you? You wouldn't...so you'd best start showing up for yourself too. Some beautiful weekend views from Lake Michigan 💦❤️
2021-05-25 00:50:31 +0000 UTC View Post