Makayla’s cake smash photo shoot yesterday and all this birthday party planning has really got me thinking about what I’ve accomplished this past year. How I’ve grown as a person, as a mother, both physically and emotionally. I feel like I’m finally starting to settle into my new normal. That’s right, I said it, it’s taken me nearly a year to feel “normal” again - whatever the hell that means 🤷🏼♀️ Today’s workout was W5D3 @ #lg strong arms 💪🏼 that workout was hardddd. I’ve gone the entire 5 weeks of this challenge not really knowing if I’m supposed to do 2 or 3 rounds of each superset with this format haha, I’ve gone with 3 rounds each time so stuck with that today and my arms were on fireeeee 🔥
Let’s talk about curves...
Something I’ve had a hard time embracing as a woman and bc it seems to be a fitting #humpday topic 🖤🍑🤓. It’s nice that being thicc is becoming more popular. That its acceptable for women to have strong muscles and curves. But I remember when it wasn’t or maybe I’ve just come to terms with it. Growing up I was made fun of for being muscular and having a bubble butt. If there was a song about big butts I was sung it or a nickname about my build I was called it. Can’t tell you how many times I had people talk to me about my body or looking too thick or muscular. It hurts. And it leaves scars that are deep and hard to overcome. For years I didn’t eat enough protein for fear of putting on muscle. Or didn’t do certain exercises bc I didn’t want to build a certain body part. I still struggle with it. Accepting oneself is the hardest battle. Although body building has taught me how to appreciate how far you can push your body ...Taking out competing this year and getting to a healthy place metabolically has forced me to embrace the thickness. To try to love the curves my body likes to have. It’s part of being a healthy female for hormones etc. We all have different shapes but you have to work towards making yours the one you love. #wednesday#wednesdaywisdom#thickfit#thicc#muscle#curves#strongnotskinny#offseason#glutes#legs#cozy#glasses#dork#blonde#selfie#update#selflove#bodybuilding#girlswholift#girlswithmuscle#healthy#balance#realtalk#morning#mood#feels
Reality check... Being happy in your everyday, REAL life is what truly counts. Social media is a HIGHLIGHT REEL...not always the whole story.
Remember that while social media doesn’t always cover the lows, it also barely touches the HIGHS of life. ♥️ The juiciest parts of life are typically spent AWAY from social media.
Rather they are spent... 🙏🏻soaking up that sunset or sunrise
🙏🏻with the human RIGHT IN FRONT OF YOU
🙏🏻enjoying the conversation with a friend
🙏🏻soaking up the moments and memories being made in the small things of everyday life.
Remember as you head into this beautiful new day that REAL life is more glorious that the highlight REEL of social media ♥️
My breakfast on the right, and Connor’s on the left! I had whole wheat toast with avocado, a fried egg, @traderjoes everything but the bagel seasoning, and hot sauce with a slice of orange cranberry coffee cake. Connor had yogurt for the first time! @stonyfield organic whole milk plain yogurt mixed with cooked + pureed blueberries. Swipe right to see what he thought of it! #busygirlhealthyworld
It was hard to gett out of bed today, but this 3-2-1 method is helping a sista out🙌🏽 How this works is you count down 3-2-1 and then pop out of bed! It seriously has gotten my tired [and sore] butt out of bed so I can crush my early morning workouts.💪🏽 What helps you get out of bed?
Sweeeet P brekky 🍠
The holidays use to give me so. much. anxiety. Tonight is my work holiday party & if this was me in previous years, I may have packed my own dinner or not even gone to avoid having to eat out. I never wanted to “fall off track” or be forced to eat “bad food” in a social setting.
Every year that I continue to work on myself, I find more & more food freedom around the holidays. This is the first year that I am not tracking calories, macros, or food in any way. I say ‘yes’ to more things (pretty much everything now, I hate missing out) and I don’t let food play a role in my decision. The holidays can be a tough time for those that struggle with disorder or body image. Be kind to yourself & those around you. ♥️
Deets- baked sweet potatoooo with sun butter drizzle, caramelized bananas & candies sunflower seeds 🍌🌻
I've been working with @aircraftcircus since 2012 and it's great to see them consistently producing such high calibre performers. Well done to the latest batch of graduates!
3 1114 minutes ago
yesterday was officially the first day of winter break. celebrated by walking around in the cold and eating vegan crepes 🌻〰️ as usual during breaks, looks like I’m going to have to reduce my basal insulin now that I have more time to take it slow and relax, so hopefully I’ll have less hypos once I adjust that 🙏🏽
#ketoreboot got my vibe like whoahhhh.
#metabolicBOSS in the makin ahead however my hands need to stay busy right now. So... as I slip into my gifted waist trainer that sat for almost 2years I was always "too wide" to clasp... enjoy my NONSCALE VICTORY AS I share some thoughts....
》If you've been living your life telling yourself...
☆"I will be happy when I have a better house "
☆"I will be happy when I get a new job or promotion"
☆"I will be happy when the kids are through college"
☆"I will be happy when I have more money "
☆"I will be happy when I can travel"
☆"I will be happy when I get into a relationship"
☆"I will be happy when my business succeeds"
》You will never have those things. Your thoughts are defying the law of attraction.
》You need to be HAPPY FIRST. You need to emit happiness to receive happy things. ▪
》Whatever you want to receive in life you must GIVE FIRST. This includes yourself as well.
》You are in command of your feelings, your energy, your thoughts. The Universe will bring back to you whatever you give out.
》If you are focusing on not having enough, not being happy yet, and the feeling of lacking --- you will manifest MORE of that. If you focus on abundance, gratitude, and joy --- you will manifest MORE of that. ▪
》Like a MAGNET you attract the people, events, and circumstances that are on the same frequency as you. If you are feeling enthusiastic, your frequency of enthusiasm will attract enthusiastic people, events, and circumstances. If you are feeling fearful, your frequency of fear will attract fearful people, events, and circumstances. ▪
♡Be mindful of your thoughts, feelings, and vibrations. ♡ Thoughts become things.
Energy transfers and yours matters.... YOU matter . ✌🏼🔮✨🖤
/ 4-Minute Ab Workout /⠀
@coachcodi walks us through effective 4 - minute core workout you can do at home! Using Tabata interval training of 20 seconds of work and 10 seconds of rest for each exercise (repeated 8 times). This routine helps build core stability and strength 💪
What are your go-to ab exercises? Let us know in the comments below! ⬇️
These two came to Barre Thirty in October!! Rebecca was consistent in her workouts! She was getting results and from 10/26-12/3 she lost a total of 2.25 inches.
She decided to grab the Black Friday #nutritionspecial and from 12/3-12/19 lost a total of 5.25 more inches!! She’s working the same but decided to fuel her body right!! We are seeing big differences in arm definition and strength!! So proud of her and her side kick who sits and makes fun of us as we work!! He gets in on the action sometimes too!! #cruiseintothenewyear with us!!
Keeping up with my commitment and getting a workout in every day until Christmas!! (I missed the day we got the puppy but that happened kind of last minute!) .
Bring on 2019 - strong and healthy 💪
1 524 minutes ago
The January 2019 health and fitness giveaway worth £100! All designed to give you that kick start in the new year!🎉 .
ALL OF THIS WILL BE GIVEN TO 1 LUCKY PERSON IN MY PRIVATE FACEBOOK GROUP FOR FREE! 👏🏼✅ You MUST answer the entry questions, no answers no entry! ⛔️ .
3x Date & Seed
3x Protein Mint Chocolate
3x Mixed Berry
3x Peanut Butter
3x Protein Cherry
3x Protein Vanilla
3x Protein Chocolate Coconut
@bumblezest Health Shots:
1x Revive & Restore
1x Detox & Defend
@oppobrothers Low Calorie High Protein Ice Cream:
2 x Tubs (RRP £10)
1x Cotton Reusable Shopping Bag
1x Strong Protein Powder Sachet
1x Health Protein Powder Sachet
1x Lean Protein Powder Sachet
2x Fit Protein Powder Sachet
SHAW FIT Complete Coaching:
1x 60 Minute Personal Training Session (online choices available for those who live far away) .
✅ALL of these companies have kindly sent me their products as they have seen my growth in 2018 and their company ethos’s really fit well alongside mine! No meal replacements here just wholesome foods full of natural ingredients. I’m super excited they’ve chosen SHAW FIT Complete Coaching! Please follow/like their pages and show them great support like they’ve shown me✅
TO WIN: Join my private Facebook group, like the giveaway post and as soon as we hit 5️⃣0️⃣0️⃣ people in the group I’ll choose a random winner! Get adding your friends and family and let’s hit January hard! 🔥💪🏼 Group link is below, you MUST answer the entry questions, no answers no entry! ⛔️
Haven’t been gym in ages and have been in calorie deficit due to being ill 🙂🙂, slowly losing all my gains.
- On a real though if you’re ill, don’t try force yourself to go gym, you’ll only make it worse for yourself. Consistency is key but your health is more important ✅
4 536 hours ago
We all gotta eat..
6 6811 hours ago
THIS. Paleo + low carb chicken and waffles 🗣! Thank you, @birchbenders for your drool-worthy paleo waffles! -side note, I got a waffle iron AND a waffle bowl maker for Christmas, so prepare yourselves for lots of fun waffle variations! Fried PALEO + GF + LOW CARB fried chicken 🍗 dEats ⬇️ 1 lb chicken (I used cutlets)
1 cup blanched almond flour
2 tbsp chipotle powder
1 tsp garlic powder
2 tsp paprika
Salt + Pepper to taste
2 beaten eggs
Preheat oven to 400 and have a cookie sheet + wire cooking rack ready. Heat avocado oil in a pan. Coat chicken in dry mix and then dredge through the dry mix. Add the chicken to the heated and oiled pan and only cook until slightly browned, not cooking all the way through. Once both sides are cooked, transfer into the rack and bake for 10-15 minutes depending on oven. Allow to cool for 3-5
minutes. I used @waldenfarmsinternational pancake syrup, hubby used hot honey and we were both sad that we haven’t made this before, but happy that we have a new Tuesday favorite! Outta the way, Waffle House!
1 2312 hours ago
Finally made it back to the gym after what felt like a very lengthy hiatus. I was sick, rundown, trying to throw a 40th surprise party, dealing with loss, had company from out of town, and dealing with emotions over family health issues (among many other things). I didn’t decide I wasn’t going to go to the gym. It sort of just happened. And I’m so grateful it did. I ate horrible for 3 days straight this past weekend, barely slept, consumed alcohol, and was go go go for days and days but I also spent invaluable time with family and friends.
I didn’t miss going to the gym at all. That alone felt good in and of itself. Clearly I needed the break. I was tired of the sore joints and the aches and pains and a bit tired of the routine.
Yesterday I attempted to get back into it. I didn’t feel good about it. I went anyways. It didn’t go well. I stuck with it for a half hour and I felt weak, ill, anxious and out of it. I didn’t get upset with myself or get discouraged like I normally would have. I actually just let it roll off my shoulders and didn’t think about it again. I decided to go back later in the evening as I felt good about going. I had an AWESOME workout and I’m pumped about getting back into my routine. Bonus is nothing hurt!! Woot! Also, for anyone that thinks that taking a break from the gym and the “healthy lifestyle” will make you gain weight or lead you to a point of no return, you’re wrong. However, if you happen to “feel” like you did or you actually DID gain a couple pounds, WHO CARES. Get back into your game and you’ll be feeling back to normal within days!! #bepatient#listentoyourbody#giveyourselfabreak#livelaughlove#bekindtoyourself#forgiveyourself#healthiswealth#fitnessmotivation#fitness#gym#girlswholift#girlswithmuscle#strongnotskinny#fitfam
So it’s less than a week to go and I can genuinely admit that the Christmas diet is in full swing 🐷🙈 been adding in some cardio in between workouts to keep on top of things and keep me feeling good, but in the new year I aim to phase this out temporarily as I drop my calories in the first stages of cutting🙋🏽♀️
It’s easier said than done but don’t get too caught up on the calories over the next few weeks! Know your limits and your body and trust yourself to relax! Life’s there to be enjoyed, and over indulging a little over Christmas is all a part of that I say😝🙌🏼
Wish you all great physical/mental health over the next couple weeks and well into the new year❤️❤️
Also...who’s going to be joining me on a cut in the new year🙋🏽♀️💁🏽♀️😂
Hey guyz, if you’re looking to make some gainssss, hit @samspencer021 up! He has been my coach (and BF) for almost 2 years now and I can tell you I have made some solid progress here, whether it be physical appearance or consistently upping my weight while training, he has helped me tremendously. 🤙🏼 these pictures are 1 year and 8 months apart. Woohoo🤘🏼🤙🏼 #transformationtuesday
#transformationtuesday after 35 weeks of BBG workouts. The new @sweat app offers even more workout options and programs, highly recommended! 🙌🏼 Happy holidays everyone, remember balance is everything, enjoy yourselves! ❤️