Hi friend! This weekend and today, I have been running nonstop. Not this running but the actual getting stuff done, spending time with the family, cleaning the house and working. It’s been a whirlwind and I’m still sweating just sitting here on the couch. I didn’t run at all this weekend. Maybe I’m letting my body take too much down time to really get back in the swing of things but I haven’t been feeling myself lately, emotional and physically. I love running and it helps me find the answers I’m always searching for but sometimes you just need a break from running too. Hopefully I’ll feel a little more motivated tomorrow since I checked A LOT of things off my to do list already. Happy Monday!
1 0just now
One of these things is not like the other.. 🤔🤔
Most days of this pregnancy I’ve been pretty good. Wayyy better than last time. Overall I’m working out almost every day and really trying to eat healthy and appropriately... but I’m still pregnant and tonight this preggo wanted toaster strudels so after we made my healthy meals for lunches, I enjoyed myself a treat, and it was amazing 😍🙌🏼 balance people, balance.
When I was over weight, I rarely felt beautiful, sexy, or really worthy of attention in any way. I was objectified by my body type, stereotypically assumed and felt as though I was not allowed to feel beautiful, as though it was shameful and pointless of me to even try.
Having tried to lose weight countless times as a child and teen, I decided that if I wanted to be successful this time, something would have to change - I needed to do it out of genuine love for myself, not because I hated my body and would only feel worthy if I changed it.
This first photo shoot marked that vow that I made to myself. I was so uncomfortable in front of that camera, even though it was just my sister taking the photos. But I can honestly say that the moment I saw those photos was the most beautiful I had ever felt up to that point in my life. I saw a lot more than my body in them. I saw a promise that I knew I would keep, and it was just the most empowering feeling.
Flash forward about a year and a half- I decided to do an updated shoot. I was down 115 pounds, stretch marks faded, hair thinning, body deflated leaving behind quite a bit of excess skin, but nevertheless, seeing the photos from this shoot brought back that same feeling as the first, except it was also the moment I realized that I had kept that vow I had made. It took a lot of hard work and a fair amount of "faking it till I made it," but along the way I really did learn to love my body, along with the person inside of it.️️️️️
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Mondays are low carb day in the FASTer Way to Fat Loss world, & this Instant Pot Chicken Tortilla-Less soup from @40aprons was not only SUPER DUPER EASY, it REALLY hit the spot!
Protein : 30
Fat : 29
Net Carb : 8
Linking her recipe in my link in bio @rachelthomas_fit ❤️
📸 : @40aprons
Tomorrow's Healthy Habit Challenge is an easy one... Add fruit to your breakfast!
Fruit is a rich source of carbohydrates, fiber, vitamins and minerals that fill you up and give you energy. Pair fruit with a source of lean protein, and your day will be off to a great start!
1 1512 minutes ago
HAPPY MONDAYY friends!! 🖤
Here’s my glute and hamstring focused leg workout from yesterday! I just LOVE leg days!! Am I crazy?! 😜 the feeling of such a great workout without the cardio.. that’s my kind of workout 🏋️♀️ 😉 WHO ELSE HATES CARDIO?! 😩
Here’s the breakdown::
• after your warm up of course, I like to start with a solid compound movement like deadlifts. • sumo stance deadlifts- I do 4 sets of 15 if I use a lighter weight like here. .
• cable thrusters- ok. Most AWKWARD movement maybe, everrrr but I swear to you.. the booty gains are real if you just push past this and DO THE THRUSTERS!😜 (4 sets of 15) .
• back extensions- 4 sets of 10- and squeeze your glutes at the top- you don’t need to have a huge range of motion...you will feel this trust me! .
• leg press- 4 sets of 12- I like to switch it up with the leg press and do a narrow stance, wide stance, but this is just normal stance. .
• glute kickbacks- (4 sets of 10 each side) okay this is a favorite of mine for building that booty! I play around with my stance on this to bent over kick back to standing straight and almost a slight lean back to reallly activate the glutes 👌🏻
• step ups- FInalllyyyy the FINISHER.. really burn out those legs/ glutes.. with steps ups!! You can hold dumbbells or just your body weight! My legs were dead I didnt even use a weight and it was a challenge and my legs were ON FIREEEEE 🔥
London Broil was on sale so you know that means.
Time to make jerky!
These will spend the night in the freezer, then trimmed and sliced into very thin strips which, when dried, crumble in the mouth much like a potato chip. I do a dry rub of salt, cracked pepper, garlic powder, and cayenne pepper. 🎲👊🏻🐮
It’s time to start something new and trust the magic of new beginnings. ✨ .
Call us and we may assist prospective students in applying for a Student Loan (StudentAid BC) or interest-free payment plan for students wishing to pay their tuition on a monthly basis. .
Please don't hesitate to contact us at 604-553-0505 to book an information session during which time we could tell you more about the program, the fitness industry, and what you can expect. .
Just a friendly reminder that our January class (January 28, 2019 - May 24, 2019) is filling up fast, limited spots are still available.
2 629 minutes ago
Anyone else obsessed with @johnlegend Christmas album?? So. freaking. Good. what are your favorite Christmas songs?
I’ve struggled with my posture my whole life. I think it had something to do with how tall I was growing up. I was always in the back row with all the boys in class pictures, while my cute little girl friends were on the first row. 💆♀️ I know my posture had a big effect on my diastasis with my first pregnancy. ✨
Correct posture and Alignment is crucial when preventing and healing diastasis. When your body is in correct alignment and posture your muscles function how they are. And when you have poor posture and poor alignment, there are compensations like incorrect pressure causing a separation in your abdomen.
Make sure your shoulders are rolled back, your head is in a neutral position and your hips are centered( not tucked in and not jutted out) ✨
Correct posture will help with that back pain you may be feeling the first few weeks of holding your newborn babe!
Seriously, how has she not learned to say coffee yet? 🤷🏻♀️
What I love most about this coaching business is that it doesn't effect my days off from the hospital with my bestie! I do all my work during my #naptimehustle and then we are back to playing! With a busy 2 year old, there is no time to sit and work. .
So yes, it is possible to be an awesome mom and an awesome business builder 👊🏻
1 2532 minutes ago
“When you are living your passion and achieving your purpose, you will feel more alive and energized than you thought possible!”
Hope y’all had a great weekend and I hope you take each day this week to be better and do things that help you reach your goals. We are here to have joy....I hope that you will do more of what makes you happy and surround yourself with the people you enJOY!
At first I was just using my hands and then a form roller when I need to massage my muscles after strenuous workouts. But what about the hard to reach spots?.
I don’t know about you but I am the type of person that does not like to have ordinary things😂! I finally got me a #cat that massages me! .
But in a serious note, sometimes those blind spots might be the ones causing your muscle pain. In my case, I seem to have a knot somewhere between my shoulder and sternum and what a relief this #catmassager has been! What do you use to massage your muscles? Comment below ⬇️⬇️
Oh hey girl....you’re a damn beauty at every angle. When you turn and shift. When the lighting changes. Does it change who you truly are? Nope. Does that angle make you less loving? Nope. Does it make you a different person? Nope. Does it make you less badass? Hell No. Does it make you a less of a friend, parent, or spouse? Nope. Does it make you less productive in life. Nope. Are you still YOU? I bet you are. Show me every angle. Every lighting. Be entirely who you are. Bathe in it. Love what you’ve accomplished. Celebrate. Stop picking it apart. It is you. How you carry that mind and soul around. You’re crushing it. .
You’re more than what your skin looks like before, during or after weight loss. You are your smile, your heart, your attitude, your mind. You are already perfection. .
⬇️26kgs DOWN ⬇️ If you ask anyone who has been on a weight loss/fitness journey if they have any regrets, I can assure you all they will say is they wish they had started sooner. Why spend another moment hating what you see in the mirror!? The only thing holding you back is you! I am not proud of the person I was early last year, I was depressed, I was miserable, in my relationship and within myself, I wasn’t the mother I knew I could be. When I made the decision to actively loose weight I didn’t even set a goal weight because I was too scared I would fail! I had failed so many times before, why would this time be any different? But you know what, I proved myself wrong! My convictions were strong and now when I think of all those failed attempts I know without them I wouldn’t be here! All those fad diets and weight loss pills, they don’t work! The only thing that works in the long run is burning more calories then you consume, moving your body every day and eating a healthy balanced diet. Take the time to learn about nutrition, get out for a walk every day, it really is that simple! Sometimes I wish I could go back in time and tell my 20 year old self that, but instead I try and help others with their journey! I will teach my children so they will never be held back in life by their weight, they will know the importance of a healthy active lifestyle and I hope they then pass that to their own children one day. ✨💕
Next time you find yourself criticizing your body for everything that it's not and putting yourself down for not being some form of •"enough"•.... I invite you to please stop that thought and interject by thanking your beautiful body for everything that it 🌜IS🌛, everything that it can do, and everywhere it has gotten you. Because you are ENOUGH right now and at any moment in time. Your body is magical, give it time to change with you and stop putting it down. Thank you! 🖤 -
March 2018/November 2018! 🤘 On the left was one of the last pictures I took before my extended tummy tuck. I used to get rashes under the flap of skin you see hanging at the bottom of my stomach. The combination of huge babies (9lbs 10oz and 10lbs 10oz hollllaaaa) and gaining/losing a lot of weight left me with excess skin (I still have it all over my body but my stomach is the only place I got rashes). I changed my life by revamping my lifestyle and losing the weight, but @drjosephmichaels really brought this journey full circle for me. 💕
I SHARE BECAUSE I want you to know it’s possible for YOU TOO!!!
I have to tell you that my dad’s health crisis this past few weeks has me more determined that ever to use the time I have been given more wisely.
We are not promised tomorrow but what you and I do have is today and the choices you make in every one of your today’s will compound to either increase or decrease the odds of your being here tomorrow.
What are you choosing?
At 44 and 400+ I really had given up. I had tried EVERYTHING to try and achieve a healthy weight (or at least it sure felt like I had). Some things worked a little, most didn’t. IF they did it was only for a short time, and it was the result of eliminating, depriving or starving myself to do it. .
My prior attempts weren’t sustainable, simple or even sensible and that’s exactly why it ALWAYS came back quickly (and always brought friends with it 🤬).
It was discouraging, defeating and depressing. So I gave up trying. (Have you been there?) That is until I decided on April 1, 2017 to try something I hadn’t tried before.
When I started this journey to go “Clean”, it wasn’t only about my food. I do believe the foods we choose fuel every part of our bodies (gut health and how that affects our brain is real), when you fuel the body and the mind well, you feel energized and positive and that helps us feel motivated to make more good choices: like moving (exercise). It all WORKS TOGETHER: Mind + Body + Soul for ultimate success!!
Yes I know everybody is different but the truth is that what I’ve learned to do can work for everyone. It’s all based on principles not an exact one-size-fits-all “diet formula”.
Friends!!! IF you want to try what has worked for me, I will share it with you! Better yet I will show you and we can walk this path together! Start a conversation with me [👆link in bio: Mind + Body + Soul Success group👆]
If you already know what to do START DOING THAT!!! Start now. No more excuses. You’ll find the resources, time, energy to do it IF IT IS ACTUALLY important! Make it important! YOU are that important! 💛 YOU are worth it!