I have two more questions to answer for one school till I hit submit on a DPT school applications
Tomorrow I’m coming home from work and probably crying my eyes out. This has been the most stressful things I’ve ever gotten together, but I’m alllllmost there. Then we start interviews then hopefully an acceptance letter flows in 😭 since I’ve been stressed I’ve been trying to do things that make me feel better. I got my hair and lashes done yesterday, did my brows and nails Friday, my skin is clearing; THERE’S A LIGHT ☀️ I’m very excited to start focusing on training and my diet again. Applications have ran my life the last three weeks BUT IM ALMOST THEREEEEE
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Quads are coming!!
These have been dragging the chain for so long as the primary focus has been in growing my glutes.
Still a long way to go and a bit of asymmetry to deal with but it’s nice to see progress 👏🏻
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Two of my boys :) Can you believe he’s only 12yrs old?? Crazy!!
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Your butter is served...
Boys and Girls: I’m making it by the pound right now. It’s fire sale time! With just over a month to go in DC, @reifstreats needs to liquidate.
New batches of cookies on the way too. Everything. Must. Go. 👅👅👅
🌟🏆 F45 CHALLENGE 19 ALTONA STUDIO PRIZES 🏆🌟
We are pleased to announce the amazing #F45TrainingAltona studio prizes for our lucky winners of #F45Challenge 19.
Remember to stick with it team and strive for your goals.
Our Male and Female Winners will have the chance to stroll away with the following awesome prizes as well as go into the running for the overall #F45Training Global prizes: 🏆 1st prizes: $1,000 cold hard cash - treat yourself after all the hard work!
🏆 2nd prizes: 8 weeks free F45 Altona training
🏆 3rd prizes: $200 2XU voucher
🌟 Keep your training up daily, or maybe a double here and there!
🌟 Stick to the meal plan
🌟 Get your Body composition scans 🌟 Take and send us your before and after photos
Also make sure you register for the Challenge via F45Challenge.com - it's free to register.
Not a F45 member yet, sign up in our BIO Link 🔝 today for a 14 day $14 experience:
Or call us on 0477 003 695
It’s my birthday, I’ll workout (at home) if I want to ✨✌🏼👑
▪️deadlift x squat
▪️duck walk x side step
On birthdays we work da legs 🤸🏻♀️ Vacation was bomb, but I’m so ready to get back to it this week 🏋🏻♀️🏋🏻♀️🏋🏻♀️
I always get questions some of the common ones are:
•“How did you do it?”. .
•“How/where did you start?”. .
•“What’s your secret, any tips or tricks?”. .
I’ll explain how I found success...but let me start with the failures and what it taught me. .
It took many, many, many failed attempts at weight loss before I finally was able to make it a lifestyle. I can’t even count how many times I’d lose 15lbs in a month, only to gain it back the next because I was no longer willing to keep up with it. You’re probably wondering, what changed that made me stick with it?? . . 💡I CHANGED MY MINDSET AND APPROACH TO WEIGHT LOSS!. .
I realized that what I was doing was no longer working so I decided to try something new. In my past attempts, I’d try changing my life overnight. I had 26 years of eating like crap and not being a gym goer, yet here I was trying to change and get rid of those habits overnight. As the saying goes, “Old habits die hard.” You can’t expect yourself to change your life that fast. .
Another problem with my past attempts, was trying to lose weight too fast. I was practically starving myself and after a month I’d rebound. I’d eat everything and I’d be back where I once was. .
With this knowledge of my failed attempts, I approached it differently the final time. I decided to start by making small sustainable changes to my life. Break. It. Down. It’s so much easier to manage!!! Once I was able to handle one change, I would make another small one. I also realized that this was a permanent lifestyle change...no end dates and no longer a race. .
So what did I personally do??? To be continued......
Back and shoulders today💪🏽. Trying my new Rebook Speed TR 👟 and I 💙 them 🙂.
2 2323 minutes ago
Back from Florida, and back to the grind 👊🏽💥
7 3832 minutes ago
After eating like a piglet for the passed week or so, this is what a 180lbs woman who works out looks like! Lift heavy, Eat Big, Train everyday! It’s important for us women to lift weights! It helps us balance out our hormones, thus reducing the “bad estrogen” in our bodies to promote fat loss! Am I overweight? Yes! Does it show much? No! Back on the grind with my meal preps. The bag I’m holding is my order for the week. I’m retaining too much water. I should be down by 5-10lbs if I push the cardio this week, which, trust me on this one, I haven’t been doing any cardio forever... #Sundaynight#elevatorselfie
3 2142 hours ago
When it comes to “progress pictures” the better your body looks, the goofier your face looks 😝 It’s just science 🤓🤷🏻♂️ #douchebagprogresspics101
Nothing beats girls night, except cocktails AND girls night. 🍷
6 5929 minutes ago
Nothing feels better than being yourself. Don’t change who you are but work to improve everyday.💗
I wanted to let you know that Worldwide Shipping is available at my website so you can get the Glute band & Sweatshirts from any part of the world at www.heidyespaillat.com
Sunday’s are my fav day of the week because I use this day to relax, spend time with my family & friends and prep for the upcoming week!!! If u haven’t already, make time today to write out your top three goals that you want to achieve this week and “how” you are going to achieve them...I wish u the best!! Enjoy y’all day!!😉