Your praise will ever be on my lips ✨ lately I’ve been loving my quiet times with worship music playing + frankincense diffusing. Feeling extra thankful for the sweet ways the Lord is already providing and growing this little business. 🙏🏼🌿
Pain is a signal to let you know something in your body is not right. ⚠ Several structures in the necks of car accident victims have shown to have damaged vertebrae, intervertebral discs, nerve injuries, ligament and muscle tears due to the excessive stretching and compression that occurs. 🚨 Keep in mind, if you’ve been in a car accident you may also be experiencing emotional repercussions from the event which can heighten your levels of pain. 👐 #physio#physiotherapy 💆 #PhysioCanHelp
Y’all: This is the difference between a diet and a lifestyle change.
In the first picture (2015), I had just lost 20 lbs on a low carb diet. Despite this weight loss, I was tired and irritable because I craved sugar. I also still had a lot of visceral fat around my midsection. I would feel guilty any time I had a dessert or even a piece of bread. Not long after that wedding, I went back to my old habits and gained 30 plus lbs.
In the second photo, I lost weight (and kept it off) via a lifestyle change where I still eat carbs and don’t feel guilt when I enjoy my fave desserts. My energy level is through the roof.
My life has completely transformed both physically and spiritually.
Here’s to the crazy ones. ✨
Here’s to the ones following their dreams.
Here’s to the ones not letting others define them.
Here’s to the ones paving their own path.
Here’s to the crazy ones. ✨
A happy little essential oils haul with my monthly wellness order from Young Living! 😁🌱
I've been an oil user since last year and previously I jut got them from the grocery store or whatever, but if you research it, most of those aren't actually pure. There's no FDA regulations on essential oils and synthetics and fillers are often added to that super cheap big bottle of frankincense you found at the grocery store.
The point of essential oils for me is to use safe products without toxins that get in my body and make me sick over time. The point for me is to use 100% real oils, and I believe Yoing Living's seed to seal promise -- what it says on the bottle is what's in there.
I am a social 🦋 with a capital B. dinner with friends? I’m there. a night on the town? I’m there. Day at the park with dogs + favorite people? I’m there. Coffee date with someone special? Count me in. It’s hard for me to say no honestly. I get energized through people and social interactions, and that’s just become a huge piece of who I am.
Two years ago though, when I started pursuing wellness with a whole heart, I put my true social self on the back burner. I pretty much stopped drinking (nothing wrong with this - of course you don’t have to drink to have fun socially, but I like to!), stopped staying out past 11 because it gave me anxiety to think of being slightly hungover or tired in the AM, stopped indulging in things that tasted good, turned my back on western medicine, and much more. I kind of took a 180 from my college self all in the spirit of my sacred “wellness journey.”
Part of me wants to really call bullshit on this lifestyle that I mentioned above though. This phase that I went through I like to define as “all or nothing,” and frankly that’s not the way that I want to live my life. Looking back, I missed out on a variety of fun nights with my boyfriend at the time, college friends and coworkers because I was too anxious about being “well” 100% of the time. I’m grateful for my will power and passion for honoring my body and spirit, but I was also ignoring a big piece of my true self (🦋🦋🦋🦋🦋).
Today, I stay out way later than 11 sometimes, definitely consume more sugar than I did two years ago, and absolutely enjoy beer and gluten sometimes even though they make me bloated af. I also know dang well what a hangover feels like. Here’s the shift that’s happened in my 🧠 though: anxiety around these things has practically disappeared. I’ve found that I’m able to make good decisions within these choices. I can have fun and enjoy myself without overdoing it. It’s simply just listening to my body and heart and then going from there. I’ve found that letting my social-self 🦋 soar honors my life in so many ways and opens so many doors. Goodbye perfect self, hello LIFE and all of its colors🌟
When I joined #TeamRedeemedFit, it wasn’t about losing something, it was about gaining something.
It was about gaining muscle.
I’ve always been “small.” Small is the nice word.
The not-so-nice words I’ve also heard over time?
And my all-time most cringe-worthy: Scrawny.
(I’ve also heard a few others but let’s not drag out the thesaurus here.. you get the idea.)
Before I started LIIFT4 with Team Redeemed Fit, I was already “small.” I get it. I saw it. I wasn’t delusional or obsessive about my body.
But when I look in the mirror now, I don’t see “small” and I don’t feel “scrawny.”
I see STRONG.
I feel STRONG.
THIS is what I came for.
I’m still working on some mental toughness, but that’s what my support system is for (special shoutouts to @ashleefrancois and @erinkruckenberg 😘). They remind me to cling to truth and an identity that has nothing to do with how others see me and everything to do with who God says I am and who He has created me to be.
I’m thankful He created me for His glory, to be a part of His story, to connect with His community, and to delight in Him.
~I know it seem hard sometimes but
Remember one thing
Through every dark night, there's a bright day after that
So no matter how hard it get, stick your chest out
Keep your head up, and handle it~
3 276 minutes ago
Everyone keeps posting about the #10yearchallenge, so I thought I would up the stakes and post my #15yearchallenge. No one believes me when I say I am a “hard gainer,” and that size and strength do not come easy for me, but here is visual proof for the uninitiated.
It has been a long and challenging journey, but one I have embraced with passion and enjoyment nonetheless. Like any journey, I do not see an ultimate destination or end state, but instead ongoing growth, exploration, and pursuit of mastery — note the operative word here being “pursuit.” When you treat the pursuit of your endeavors with this same philosophy in mind, you experience real improvement, even if only in the slightest of terms. It is when you compound those improvements, however, that substantial progress is experienced over longer durations.
I have worked hard on my fitness, with many ebbs and flows along the path. I began training before fitness was considered “cool” or mainstream, and I have loved every moment thus far.
There were never any shortcuts for me. I never took a steroid, and am proud I took the path less traveled. I say this not out of a sense of self righteousness, but to inspire others along their own respective life paths. I am a testament that through hard work, sacrifice, sweat equity, and discipline, you CAN crystallize your most intangible thoughts into physical reality. Although the physical component of any pursuit is of utmost importance, it is the mental component which ultimately dictates your long term performance. Your ability to focus on the end goal, to eliminate distractions and negative influences, and to apply steadfast ferocity in your given pursuit will be the rocket 🚀 fuel that propels you forward, especially on days where you have every excuse on why you should not continue onward. I hope this serves as motivation for anyone who has a dream they are pursuing — as cliche as it sounds, you can achieve anything you set your mind to. Free yourself from the self imposed ideas (i.e., lies) that shackle you from achieving your utmost and truest potential — the batte you must overcome is in your mind!
I pray 🙏 2019 is your best year yet!!
Today my #thankfulthursday is a little bit different. •
Today I am thankful for ME. •
I’m thankful that I finally got out of my own way and said yes to this journey. I said yes to allowing others to judge me and criticize my every move. I said yes to constant worry about not being good enough, fast enough, strong enough. To being judged because THEY DON’T GET IT. What if they say “no”? •
Today I am thankful for giving myself the opportunity to fall in love with the process, learning to laugh at judgement, learning to LOVE MY DANG SELF and sharing this journey out loud and PROUD. I’m part a team of determined, ON FIRE women who are literally showing up and doing the things. Building their own businesses FROM HOME and making a life doing it. •
I’m proud of the legacy I’m leaving. I’m proud that I’m raising my children to love themselves and love healthy living. •
So if that causes judgement- so be it. 🤷🏼♀️
I’m still going to be here; showing up for me. Showing up for my team, WITH my team and we’re gonna be kickin’ some major butt this year. Hold me to it!
1 38 minutes ago
21 Days of Transformation - day 2
“I'm sharing this for my personal accountability. I'm blown away by how fast my body is transforming with the Slim and Trim. I am currently leading a group of men through a 90 day Lean and Mean Challenge. I have eaten no junk food on my 2 trips to Cincinnati this week because I have no cravings, I fast 12+ hours every night, and I even got a midnight workout in this week because of an unexpected change in my schedule Monday. This has led to dropping 4.8 lbs, getting stronger, and moving faster in Crossfit. So far my bride approves 😁” - This dude is @jessejreynolds father, husband, olympic weight lifting coach, business owner and warrior!
1 79 minutes ago
Started with the @dailyharvest “apples + greens” 🍏🥒smoothie today. Refreshing, not too sweet, you can taste the greens but they are not overpowering. It was delish. 🙌🏻 Used unsweetened almond milk for taste and texture. Super easy to make. > Swipe left to see how it’s packaged. Basically throw everything in a blender, mix, and you’re done within a minute. The cups are reusable - so just pour your smoothie back in your cup and enjoy! 😍
To say today was hard is a HUGE understatement. I started off Week 1 Day 4 feeling pretty good. Half way through, I just couldn’t do it anymore. I wanted to quit.
I don’t know if the nerves/stress/fear of starting a new job this week finally caught up with me or what but I just couldn’t keep the tears from coming today. About halfway through the workout I just started sobbing.
It’s hard. Making changes to your routine, tiny or big, is downright hard. Committing to yourself is hard. Not giving up is hard. Staying consistent is hard. But it’s not impossible. It’s doable.
So with tears streaming down my face, curse words coming out of my mouth, and sweat dripping down my shirt, I finished that damn workout.
It was absolutely NOT perfect or pretty. But it’s done.
So there’s that.
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0 24 hours ago
My HAPPY face when I find something to eat at a restaurant that doesn’t lead to odd grumbling tummy noises that the whole table can hear 🙈 “What was that?”
“Did anyone hear that?” NOPE not me🤫
6 547 hours ago
Anyone else bundled up today + feelin’ extra cozy? We may look like these 3 on a rainy day in SoCal, but we don’t mind 🌧Enjoy the rain today, friends!
Happy Thursday! Whole30 Day 11: Loaded Veggie Omelette with a side of fruit!
Omelette made with 3 @vitalfarms pasture raised eggs, @fourthandheart turmeric ghee, @organicgirl spinach, bell peppers (green, red, yellow) topped with half of an avocado, @traderjoes EBTB seasoning, dill, red pepper, sea salt plus a side of strawberries and sumo oranges which I’m obsessed over right now
Thank you all for your amazing feedback answering questions on my stories last night! I’m compiling all the responses and will get some content up soon for my experience on Whole30 as well as the egg tutorial
Thanks again and wishing you an amazing rest of your Thursday!
70 15445 hours ago
Haven’t had chocolate oats in a while so today was the today I change that 🍫 I cooked @bobsredmill oats in almond milk + chia seeds + 1 scoop chocolate @drinkorgain protein powder then topped with banana 🍌, @purely_elizabeth chocolate granola, @enjoylifefoods chocolate chunks, pumpkin seeds, and melted chocolate peanut butter 😋 have a great Thursday!!
“Do you follow a specific eating plan now? (i.e. Keto, plant-based, etc)” •
I was asked this after I opened up about eating disorder recovery. I am SO happy to say that I eat whatever my body wants and don’t eat what it doesn’t.
Think about how toddlers sometimes ask for an ice cream cone, and then don’t even finish it! They ate just what they wanted. Now think about all the women who swear off sweets then secretly eat a whole ice cream cake by themselves. Which is healthier??
Diets and “eating plans” screwed with my body’s natural system. We are naturally born with the signals we need to eat a balanced diet. If you try intuitive eating you will find that about 80% of the time you’ll crave healthy, wholesome foods, and the other 20% you’ll be indulging your sweet tooth which is TOTALLY NORMAL. •
If you’ve diet hopped forever then try intuitive eating and don’t be scared to let go! I have never felt better 😊
Finding a hotel with pink walls, checkered floors and mid century furniture is just one way to my heart 💕 fun fact: if I wasn’t a fitness coach I would be in some sort of interior design/ architecture field... probably the marketing side of things but I’m OBSESSSSEDDDDD WITH INTERIORS, to say the least. Especially mid century modern ✨