Stress is highly overlooked factor when it comes to fat loss or muscle building.
If a client can't control their life stress, there's a good chance the domino effect will occur.
Too much stress = ordering take out, skipping workouts, and insufficient sleep are all great ways to hinder your progress!
Find a hobby you feel good participating in, spend time outdoors, swimming, biking, dancing, anything physical is a great choice!
2022-04-13 19:40:49 +0000 UTC
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With all of the photoshop and doctoring of videos that is possible, I take pride in not editing my photos! No artificially snatching my waist or adding muscles out of air. Not much is real on the internet and it's important Not to hold your self or others to such impossible standards 😘💗
2022-04-07 22:17:24 +0000 UTC
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Stay focused and stay prepared!
Cooking ahead of time is a great way to have your food ready so you don't reach for UberEats when you're hungry 😬
After cooking and cooling, pastas, potatoes and rice change and become better for you and often more digestible. Leftovers are good for you!
2022-04-04 22:47:12 +0000 UTC
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That happy feeling after you exercise is thanks to endorphins! It feels good to accomplish a physical feat. I hope you got a good training session in today 😚
2022-03-30 20:16:09 +0000 UTC
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Have a fun Sunday 😊
I'm not training today, are you?
2022-03-27 17:03:59 +0000 UTC
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I hope you got to play a little bit yesterday :)
Exercise isn't about just being in the gym it's about moving your body throughout the day!
2022-03-22 22:59:00 +0000 UTC
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Chicago will have 65 degrees, downright tropical for us midwesterners.
Go get some vitamin D today...I know I will!
2022-03-20 14:27:29 +0000 UTC
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Are you almost ready for summer? Or do you stay ready?
2022-03-18 00:42:42 +0000 UTC
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I hope you trained today 💫
80% of Americans don't get the recommend amount of exercise per week, let alone each day!
Increased exercise frequency is linked to positive health benefits, clearer skin, higher energy and improved sex drive 🙂
2022-03-04 00:57:49 +0000 UTC
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Single leg deadlifts are a great way to improve hamstring strength and mobility while challenging your balance. If they're too difficult, use some support with the hand without the weight! Kettlebells or dumbbells work just fine and a barbell will for more advanced clients.
Tip: Tilt the non-supporting leg+toe lightly inward to avoid opening your hips (we want them closed!)
2022-02-23 20:10:48 +0000 UTC
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Aim for strong and youll reach your skinny goals faster ;)
2022-02-19 14:20:37 +0000 UTC
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That AM slim-thick REALLY only means...you haven't had any food or water yet and there is NO bloating or digestion occuring. Some bloating and a different looking tummy in the evenings is normal!
Anything beyond a little or moderate could mean digestive issues or a food that isn't agreeing with you.
2022-02-10 16:36:10 +0000 UTC
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Sometimes health and balance is staying out too late and opting for a nice long walk instead of a heavy lift!
Read what your body needs each day.
2022-02-06 18:39:54 +0000 UTC
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You can't trust your memory on macros.
I was eating what I was normally having, more bites and sips in-between than normal, and couldn't figure out why the scale was sitting higher than normal!
After taking some ACTUAL accountability and recording my macros for 2 days, I saw I was OVERDOING it on the protein. Too much of anything, even good stuff, will create a calorie surplus and subsequent weight gain. After a little vacation, I'm sitting lower and more comfortable with how I feel.
Remember to be honest and audit yourself as needed ✨
2022-01-30 16:09:27 +0000 UTC
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Feeling refreshed and ready to get back at it 😊
2022-01-27 16:03:00 +0000 UTC
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"Summer bodies are made in the winter"
What does that even MEAN?? Don't try to get beach ready in May...you'll wind up crash dieting your way there. Try working slow and steady, chipping away at a deficit around February to shed the holiday body fat. It's like a cramming for a test the night before.
Want your personalized macro plan? With a guide on what macros are and how to count em? DM me and we can plan it out 🙂
2022-01-17 02:14:17 +0000 UTC
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Bali is MAGICAL!
2022-01-13 01:26:06 +0000 UTC
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🌀Attack your week, loves! 🌀
2022-01-10 15:11:26 +0000 UTC
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Another year of guiding clients towards the bodies they want and how they wish to feel, while enjoying food and learning to love exercise.
I couldn't be happier 😊
What are your goals this year?
2022-01-05 22:48:22 +0000 UTC
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Pick 4 lifestyle goals to focus on until the end of the year. Flipping your life upside down in a week simply doesn't work for most people. Gradual change does.
🔸Go to bed 10 minutes earlier
🔸Eat 3 meals a day
🔸Drink 4 bottles of water
🔸Focus on protein intake (you'll grab less salty snacks if you're full of chicken breast!)
🔸 Meditate 3x a week
Focus on a few of those items a week. Baby steps create a marathon! Waiting until the new year is dozens of meals and bad nights of sleep ..why wait?
2021-12-14 16:57:38 +0000 UTC
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5 Minute Goals.
Starting a work out routine, a meal plan, school, certifications, whatever daunting growth oriented goal you may have, will feel HARD. You can break that goal into bite size pieces that make the task more digestible!
So instead of saying "I'm going to get this new certification for work", break that into smaller goals.
- "I will start studying 1 chapter a day"
- Make an appointment with yourself in your calendar
- Pre-plan and anticipate what COULD get in your way
5 minute tasks can be quick decisions that serve as baby steps towards any given goal. One healthy meal, one study session, one walk.
Make one 5 minute decision today towards your best life ✨❤️
2021-12-08 21:43:40 +0000 UTC
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⚔️✨A Forever Mood ✨⚔️
2021-12-05 00:52:45 +0000 UTC
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Happy Hump Day....almost there...to the weekend and landing my tuck 😜😂
2021-11-17 23:22:32 +0000 UTC
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Happy Sunday...it's My Saturday night, so fine dining it is 😊
A long morning at the gym needs fuel!
2021-11-14 22:53:38 +0000 UTC
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Show me the lie 😜
I used to feel self conscious wearing crop tops during growing season (eating above maintenance to build more muscle while inevitably gaining some fat). At 30, I embrace the fluff 😌❤️
2021-11-02 21:07:00 +0000 UTC
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DO SAUNAS EVEN WORK?
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.
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I mean, sure! Most people enjoy using a sauna and feel good doing so
• Skin, muscles, and tissues get a whole lot more bl00d for a longer period
•People usually end up feeling pretty relaxed afterward
• it even winds up being quite a workout for your vascular system! (Heart rate increase for prolonged period of time)
• Pores "unclog" differently due to the balance of electrolytes in exercise
It's not NECESSARY but access to one certainly doesn't hurt if you're tush is as sore as mine today 😜
2021-10-26 00:51:33 +0000 UTC
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HOW MUCH PROTEIN SHOULD I EAT?
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Depending on their lifters goals, about .8g-1.4g per pound of bodyweight is sufficient. BUT, the experience of the lifter should be taken into consideration. If they are brand new to lifting and tracking macros, a 150# female will likely feel intimidated at trying to hit 150g of protein in one day, when they are likely taking in 40-60g as the national average.
100g. 20g at each meal is 80g, and one protein supplement will bring you to 100g. An easy, digestible and approachable way to build habits will be incremental. Dont scare someone off with huge numbers right out of the gate!
2021-10-15 22:35:04 +0000 UTC
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Squeezing out every last drop of summer!
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Then it's time to build a bigger, rounder ass during the winter bulk 🤪🍑
2021-10-10 02:11:54 +0000 UTC
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See? I get out of gym clothes sometimes!
2021-09-30 02:43:06 +0000 UTC
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Finding life balance has taken longer than physical balance.
Stop trying to attend to everything at once and find focus on the task at hand; some small lessons from upside down world 🌀💞
2021-09-22 20:37:47 +0000 UTC
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