Client Spotlight! .
This is @becray32 my online client from Nebraska!
39 inches lost
Flexible diet @ 1,750 calories
Refeeds and even a diet break
Complete new body shape
Maintaining @ 1,980 calories
I would like to share with you part of her story!
- Graduated with a BA in psychology in 2006
- Graduated (May 2018) with my Masters of Science in Family & Consumer Sciences Education
Did you get a scholarship to play basketball? .
Yes, a full ride to Western Wyoming Community College 2002-2004, then another full ride to Chadron State College 2004-2006
How many years did you play college ball? 4
How old are your kids? 7&5
How long have you been married?
10yrs this August
Approx how many hours per day do you work?
11hrs min b/c of coaching or driving the bus to practices or prepping a football field or gym for the game day lol coaching is from 3:30-7 every day that isn’t a game day. Games go to9:30 pmpm min. This job doesn’t stop on weekends either but on weekends it’s only like 3-4hrs.
What made you decide to make a fitness/health change? .
Seeing a picture of me in May of 2018 (that pic I sent you lol). I have never felt or been that big before not even when I was pregnant!). I was disgusted with myself. Being a coach & role model in my community I knew I had to get healthier - wanted to get healthier...I knew I had a problem. .
Please check out my upcoming post for a continuation!
Bathroom organization Part 2 ❤️ Are you using your drawer & cabinet space in the best way? We moved large & small towels from deep drawers to the main sink cabinet & folded them differently to fit the space better, making them easily accessible for daily use & freeing up two whole drawers for toilet paper & extras! 🙌🏼 (See pics in the next post) Have you considered relocating your linens & products to see if there’s a better fit? 🤔
Check out my latest post where I talk about the fact there is ALWAYS time! Link in bio to www.fergiefit.co.uk
This photo is me on holiday in Portugal with my lovely girlfriends where I would get up early for a workout before we enjoyed our day. Am I perfect? NO. I talk about that in the post, but I’m learning.
Have a read and see what you think.
1 277 hours ago
Ready to get it at the Southern Tour Ultra!
3 5210 hours ago
Week 1 is in the books. How did I transform this week you ask? Well:
EVERYDAY I worked out at 6 am. (Yup even today)
EVERYDAY I tracked my transformers & filled out my book. (This is a huge deal for me, I usually skip this part)
EVERYDAY I drank my shake, because my health is a priority.
MY FAVORITE TRANSFORMATION OF THE WEEK:
I let go of ✌🏼 things go that normally I try and micromanage. 🎉🎉 How did you transform this week? Drop it below 👇🏻
3 2210 hours ago
When you get your homie on that FIND crew 😎😎 #FINDjuice
Tuesday through Friday,
Wake up & get ready - 3:30am
Leave for gym - 4:00am
Arrive at gym - 4:20am
Try to hit the sauna - 5:50am
Shower & get ready - 6:00am
Start driving back - 6:20am
Arrive in town - 6:40am
Grab coffee - 6:45am
Arrive at work - 6:55am
This has become my new morning ritual most days. I think it's here to stay.
What this photo doesn’t show is a mom who cried this morning because of intense mom guilt. I found my little guy in tears this morning because he wanted a snow day so we could stay home together before he had to go to his dads tonight. 😭
Yup, instant tears. I’ve said it before but I will say it again:I knew my divorce meant giving up time with my son. I spent 2 extra years in a very unhealthy and unhappy marriage because of that.
However, here we are 4 years later and I’m a better mom then I was at that time. I’m also a working mom who genuinely loves working. So some days the freaking mom guilt is real. I’m here to tell you that it sucks. Finding balance is hard, being a good mom is hard. But I’m going to straight up tell you this your doing a freaking good job. Do not let anyone tell you are not! You keep being you and when you need cry because sometimes life is hard, you go ahead and cry! 💙❤️ #momguilt#divorce#boymomlife#workingmom#momlife#guilt
When baby girl falls asleep in the car and it’s only an hour until pick up for the threenager from school, that means it’s an hour to create my car study station!
#fitnessfriday I don’t know about where you are but here we are gearing up for the first MAJOR snow storm of the year. This workout can be done ANYWHERE so if you can’t get out this weekend crank this one out at home.
Trust me you are going to want to move after being stuck inside.
50 Squat with pulse
40 Static lunges (make into jumping lunges for advanced)
30 Bulgarian Squats (15 each leg)
20 Plie squat
For increased BURN add weights!
Tell me if you give this one a try!
Tag a friend and do it together.
If you want to learn how to change your life while working out at home then come join my JAN 21 FASTer Way round. Find more info through my profile @daphne.harne and click the link to enroll!
Why do we love group exercise? 🤔
Whilst The Anex (our lovely gym that continually proves that great things really do come in small packages 🙌) is very dear to our heart, we have to come clean - we LOVE our classes ❤️ We know a lot of you do too, but for those of you umming and ahhing about whether classes are for you, please keep reading..
MR MOTIVATOR 💪 – thinking about improving your fitness or want to lose weight? Consistency is key! 🗝️ Those huge fitness or weight loss goals can seem insurmountable when you first start out and finding the drive to begin can be hard. The University of Pittsburgh found in a study that 95% of those who started a weight-loss program with friends completed the program, compared to a 76% completion rate for those who tackled the program alone 👌 There is strength in numbers – and we have an incredible team of instructors (and members) that will cheer and urge you on through your workout! 📣
HARDER, BETTER, FASTER, STRONGER – ever found yourself giving up halfway through a Joe Wicks workout and sitting on the sofa with a biscuits? Just us…? 🤷♀️ Well, group exercise has been proven to increase your drive. Everybody has a little competitive streak in them, and this positive competitiveness can have some amazing side effects! A Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout time and intensity by 200%!? 😱
HAPPY DAYZ – waking up at 6AM to go out for a run on your own isn’t exactly our idea of fun but waking up at 6AM to come and workout with a group of friends sounds almost bearable. Our classes aren’t always hard work, sweating and grunting... we actually have quite a lot of fun! 😍 Whether you’re being a badass in Pound 🥁 or wiggling your bum in Zumba 💃 you’re surrounded by happy faces - a whole room of people on the same journey as you, and we think that’s something to smile about!
Get in touch today to try your first class for FREE or take advantage of our pay nothing in January offer! We can’t wait to get you started 😘
If you’re ever struggling to find time for the gym but can maybe get up half hour earlier and fit some home exercise in then I really rate this DVD from @davinamccall .
It’s great because the workouts are broken down into sections so you can change it up every time and do as much of as little as you want and every section is a proper work out
Both my dogs and my child joined in with me today and by with me I mean all were jumping on or around me 🤣
Any other mamas out there struggle with finding the time to make a decent meal?
Seriously, I never knew the power meal prep was going to have and how it was going to positively Impact my life! I realized I had all the best intentions to meal prep and cook food for the week, but so often the food would sit in the fridge. Then I would feel like I didn’t have any food to eat at all and we would eat out!
All the food in the fridge would go bad and then I would find myself being more wasteful.
My solution to my wasteful problem- having easy, simple, and tasty recipes to
Make for the week! Seriously it is a game changer!
I have been eating this chili all week and it has been the best thing! It’s warm, filling, full of flavor, and so simple!!
I’m thankful for this incredible journey!
The best part is, when the six weeks is over I’m going to continue this meal prepping. It’s getting easier and Ramon has yet to dislike anything that I have made!
I didn't have the time.
I didn't have the money.
I didn't have the muscle.
I didn't have the belief.
I didn't know nutrition.
I didn't have the endurance.
I didn't think getting healthy at home was possible.
I didn't have support.
I didn't want to be that weird girl.
I didn't want to be judged.
But...I didn't quit.
I didn't give up on Day 17 or day 600.
I didn't know that fitness would change my life.
I didn't listen to those who put my choices down.
I didn't know I would find friends like this.
I didn't know I'd be helping others with health.
I didn't know I'd be making a side income.
I didn't know I could love a body I hated.
I didn't know I could find the real me.
But I did.
I still have to talk myself into one more push up, one more lunge, one more burpee. And I'm ok with that cause I don't give up. Times may change, things may adjust, the growth and ebb and flow of life will ALWAYS happen. But I won't ever say that choosing me, choosing to find a better me, and working through the good and the absolute $ #%@ was a mistake.
Just because you might not know the what, when, where or how, doesn't mean it's impossible.
Rainy weeks where you really don't want to go anywhere... Makes me super glad I finally set up a permanent space to grind at home. This really comes into play switching from watch 3 to watch 2 after next week! #goldsgym#homegym#homegymsetup#findthetime#killit
I love the job, but the view gets monotonous. This is where I spend the majority of my time. Even if I'm not on the clock. I'd like to spend more in the gym, on hobbies, or being with the wife.
I’ve been asked if working out from home is worth it... “Do you get results without going to a gym?” YES!! You don’t need much to see results, just time & consistency. I don’t own a chin-up bar (obviously) nor do I have weights at the moment. Yet, with the time I am putting in I am still seeing results (silent yay). That being said, if I was able to get three crazy kiddos watched while I enjoyed a quick sweat at the gym, I would jump on that opportunity in a heart beat 😅 it’s for the equipment to be honest & a little mom break wouldn’t be that bad every now & then 😏😜 am I right?
I used to be brutally honest! But, I’ve tempered my tongue since retirement... And, while we don’t all necessarily need that type of honesty, we can all benefit from the truth.
It does us no good to just hear what we want to hear. Tell us what we NEED to hear!
Progress comes from knowing the truth and pushing through the pain of discomfort; NOT from the comfort of false reassurances.
These truths need not only come from others but instead, need to start from within. Look in the mirror and be honest. Strip yourself down. Look at yourself. Talk to yourself. Be honest with yourself...be brutal even. Honesty-it’s the only way to get better!
4 622 days ago
Know what’s a sign of a good workout? Not just the fact you’re a sweaty mess, but when you’ve pushed yourself so hard that you can’t even take a post workout selfie without the camera shaking 😅
Even better is the fact that this is the result of a 20 minute workout! Yep, you heard right. There’s an effective workout that gets you the results and leaves you feeling like a bad ass.
So all of you who have been waiting for a fast workout to squeeze into the mom cracks of your day, or into a life with a busy work schedule, or even those that simply don’t want to spend an hour a day at the gym, this is the program for you.
No gym equipment required, no taking large amounts of time from your day. Just 20 minutes and a step. Heck, you can even do it without a step. What more could you ask for?
Want to give a free workout a try? Send me a DM or comment below and send a free sample your way.
3 82 days ago
Do you ever struggle to find time to do the things you want to do?
As a mom, wife and business owner I was constantly feeling like I was racing against time.
I wanted to grow my business, but when?
The beauty of network marketing is that we can work when and where we want, but we have to work!
Join me for a FREE Challenge Group where we will learn how to maximize our time and productivity, to achieve the success we desire (and deserve!)
Click the link in my bio to join the FREE group.
Don't you think it's time you broke the habit of saying "I don't have enough time to workout"? We all need to stop making excuses and find opportunities throughout our day to get a quick session in.
Today, one of my new patients canceled, so instead of letting that 30 min go to waste, I got changed and knocked out a 4,000 meter row, 100 deadlifts and 3 minutes of high level elliptical sprints. Cleaned up real fast and got back to treating patients.
Its all about time management. Think about how many missed opportunities you have during the day to get a workout in. It could be a mile run during lunch break, air squats and pushups when a meeting ends early or taking the time to stretch out when an appointment doesn't show up.
The point is, there's more than enough time in a 24 hour day. It's just how bad do you want it? Look yourself in the mirror every morning and decide you're going to stop making excuses and begin taking action. #noexcuses#coastalintegrativehealth
1 462 days ago
Remember all those goals, dreams, resolutions & to do list items you wrote down on January 1st?! Have you started achieving them? Have you even started working towards them? Did you stop because they scared you? Well news flash, those goals are not going to achieve themselves. STOP 🛑 talking yourself out of it & go freaking be the person you were made to be! #toughlove#selflive#dreamcatcher#youcandoit
Sometimes the best conversations are when nature does the talking.
1 103 days ago
I get pretty excited about organizing ❤️😆☔️ What spaces are you working on getting organized this month?
11 683 days ago
Especially if that goal has to do with your fitness!! Most of us talk a big game and tell how we want bigger biceps, better booty, larger chest, more defined abs, smaller waist., to lose weight, to gain weight...whatever... We convince ourselves (and try to convince others) that we don’t have the time...yep, no time. I can’t do that. Takes too long. 🐂💩 20 minutes...that’s it. 20 minutes a day can get you results. But you gotta work. You gotta commit. You may even have to sacrifice... (Stop the IG and FB scroll for just a short bit and I bet you’ve found that 20 minutes....
Skip one episode on tv...30-60 minutes.) But you like Netflix too much to give it up...no worries workout while watching... So, stop trying to convince me why you can’t be more fit; how you don’t have time! Let’s do this... Or just tell us all the truth- you just don’t want it😉
Instagram fitness moms who say: don’t have time to work out? Don’t worry. Work out anywhere!
Let me tell you guys, if you don’t prioritize health and fitness most days, you will CERTAINLY not prioritize it when you’re at Disneyland or at the grocery store.
You will not stop your day and say: you know what’s missing right now? Some squats. And if you think about working out you probably won’t do anything about it bc most people are too insecure to do it in a public and crowded place because they will look CRAZY! People get insecure about working out at the gym! A place intended to work out. What makes you think the day you go to an amusement park you’re going to shed your inhibitions and just bust out with some moves?!
And if by chance you do a few moves wherever you are... how intense is your workout? What results will you achieve with them? People give up after not seeing results because often they choose a path that would take FOREVER to get results. They choose a path of going at it alone. But think about how much faster you learn and achieve something when you have guidance and accountability?! It’s exponential!
I think it’s wonderful to want to better yourself. But you’re not going to do it at Disneyland. I’d much rather carve out some time to work out effectively and strategically and then just enjoy a trip to Disney and not have to think, “Shoot, let me bicep curl my churros to mitigate some of the damage here...”
Moral of the story: work hard on regular days and just enjoy the damn churro!
12 46110:35 PM Oct 25, 2018
🌜Don’t Compare 🔗 Connect🌛
As we get into 2019 I decided this should be our family’s New Years motto! 🌙🖊
Don’t let someone else’s success discourage you from where you are starting. There is always someone ahead and always some behind. Ask your mentors questions, and help those who are trying to get there too!✨💭
Is it easier said then done? So far yes, but we are trying! 🌕✔️👨👩👦👦