Who else goes in the gym with no set plan? 🙋🏽♀️
I know I’ll hit my big lifts somewhere in the mix (the ones that will require the most energy exertion) but for the most part everyday is different. The most growth I have seen my body accomplish isn’t from a set plan, it’s from attacking whatever it is I do the hardest I can. Every set. Every rep. Training is where my heart is at the end of the day, this is where the work is done and that’s the most fun part!
Sweat and pump brought to you by the best stack ➡️ @inspirednutra DVST8 White Diamond Reserve 💎 CR3 and this sick nasty @stealth_aesthetics SwaggggGG 💪🏽👏🏽
Some days you wanna stay in bed allllllll day... and others you put in a full day of work, crush your back and chest workout, run an extra mile, meal prep and take a blurry pic - it’s called.... (will she say the word?) BALANCE!! (OK WE GET IT!)
I can’t preach it enough babes. You can’t do it all every day and that is OKAY. Life is too short to do stuff that doesn’t make you happy. Figure out what you like and don’t like - it’s a journey. Life, fitness, business, everything! I decided to switch back to counting macros because that’s what I LIKE and it keeps me disciplined. I also decided to start running again because I like the way it makes me feel. Don’t fight what works for you. Trust the process and you’ll get where you want to be. Meditate on your dreams and make them a reality 🤩
Replace EXCUSES with EFFORT 👊🏽💥🙆🏻♀️
I GET it guys... I WAS THERE! For years. 🙄🤷🏻♀️ Especially during PT school.... I ALWAYS had an excuse. I was too busy, I was too tired.... I even used my diagnosis of POTS as an excuse to justify not putting my health first... like WTF Kimberly? So ANNOYING. I was my own worst enemy. I found myself looking in the mirror and just being “Fine” with myself.... EW. 🤢I was sooooo tired of JUST being “fine”. I wanted to look in the mirror and be like “DAMN 😍😏👌🏽✨🦄”. •
This ALL changed when I decided to make MYSELF a priority! I decided to give myself 30 minutes a day to work out and to make simple but healthier choices (80/20 lifestyle DUH 🤪🍕🍦🍩💕) •
I work an average of 50 hours a week + another 10 hours of commuting... I LOVE my job as a Physical Therapist. But I am busy and tired... my MINDSET and PRIORITIES have shifted. NOW I have lost 15 lbs...1 inch off my waist... 1 inch off EACH thigh in 1 month from home! That’s MF insane! And I still get to eat pizza and ice cream once a week 🤗✨🙆🏻♀️ @pmacmiller#datenights 💕
When you’re ready, let’s do this thang GF 🤗👌🏽 Here to help you be the best version of YOU! Link in bio ❤️🙏🏽
I got to see this amazing human again
One of the most beautiful, hilarious, entertaining and overall inspirational humans I know. Thank you IG for bringing me a lifelong friend. SEE YOU SOON @losinggravity
Meet Amber (Chevalier) Silva, she is a Wellness Coordinator and Health and Wellness Coach for ReYou at Carris Health.
Episode 3: Hear how Amber’s role with ReYou promotes workplace wellbeing from many different aspects, and how you can implement them in your own life! Listen to Episode 3 this Thursday!
I want to apologize for the lack of posts lately. The combination of school and work has kind of been kicking my ass. Anyway... today I’m gonna talk about my workout split. I know there are so many different ways to do you split like push/pull or upper body/lower body but here’s mine: Chest, Back, Legs, Arms, Shoulders, rest, repeat. Chest and shoulders are two very similar muscle groups relative to orientation on the body so I made those as far away from each other as possible. You need your arms to do back so I split those up too and I put legs in the middle. It’s been working for me so I recommend trying it out! Keep grindin! Consistency is key! I’m also an @gonerogueclothing_ ambassador now so use code “OwenJ10” for 10% off at checkout, they have some great stuff there! 🔥💯💪 • • •
Struggle with workout consistency? 🤔
Stop worrying about the long term or how far you have to go! 😱
I feel ya! 👭
I’ve got a lot of work ahead of me to make it to my goals! 💪🏻 But I know I’ve got to FIGHT for it every day! 🥊
FOCUS on TODAY! 😍
What are you going to DO today to be good to yourself? 💕
Each morning, answer these questions:
WHEN am I going to do my workout? 🕰
WHAT am I going to eat to give my body energy, NOT weigh it down? 🍎
HOW am I going to make sure I drink enough water today? 💧
WHERE will I vent my frustrations? ✍️ 📱 👭
WHO can I share my goals with and ask to hold me accountable/help me up when I fall? ✝️💏👭
WHY am I doing these good things for myself? 💕🙌🏻💪🏻👨👩👧👦👙👗🤩😍 You can do this, but you’ve GOT to take it ONE. DAY. AT. A. TIME!! 🙌🏻💕 Comment or message me if you don’t have the support system you need to stay accountable! I’m here for YOU! 😍👭
We're so passionate about what we do because we know what it can do for people's lives. We go thru rejection and the no's just to find that one person who is serious about changing their life. This is why we do what we do. Reach out to find out about our 21 Day Body Transformation Challenges and see how you can get started on the path to the best version of yourself.
Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week
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You are OVER THINKING IT — the Fact that you aren’t where you want to be should be Enough Motivation!
Sister, nobody will ever care about your dreams as much as you do ✨ #makeithappen
5 33an hour ago
4 5an hour ago
Vulnerable Post alert!! DON’T FORGET TO SWIPE
Back before I started LIIFT 4 we were in the process of spending time and saying goodbye to our friends before my husband PCSed.
I was doing quick cardio sessions. Not eating enough (which is bad) and just completely draining myself trying to make everything happen. My loose skin became less tight and I just started feeling uncomfortable with it again for the first time in a long time.
I was so excited for LIIFT 4 because with my Lupus and RA and all my other health issues , some of the workouts were really becoming a challenge. I like that the exercises were basic and not crazy. It allowed me to really lift heavier than I ever have.
I know you have been wondering , well she finished where are her results??? Right freaking here!! I had mishaps with hotel stays and during the move but I did MY best. And I am still shocked this happened with only working out 4 days a week!! I’m still mind blown.
I lifted weights. Did some HIIT and I ATE food. No starving here. And a cheat day!! LIIFT 4 basically gave me a lift everywhere. Let’s just say this booty ain’t fittin in no size 0 now!! 😂 GAINZ.
And my body did so much better with basic moves. It’s the least amount of pain I’ve ever had with my workouts.
Don’t let anything hold you back. No illness. No excuses. If you want it, you can achieve it. You Just have to be brave enough to go after it.
I’ll be doing round 2 of this amazing program starting the 1st in my challenge group.
Who else wants these kinds of results with 4 workouts a week?
The dreadful scale... 😈💩
Anyone ever fallen victim? You’re happy when it goes down, pissed when it goes up?
I get it, girl! It can be discouraging - however, you’re so focused on the day to day number that you’re forgetting about all the other components that matter just as much, if not more, than the number!
How are you feeling day to day?
Do your clothes fit better?
Is your mental health better?
Are you lifting heavier?
Enjoying your workouts?
A number is obsessive and can quickly become unhealthy... “if I just lose “x” pounds, I’ll finally be happy” but why? Why does that number define your happiness?
Let’s look at the BIGGER picture - if you can answer yes to those questions above, even just some, you are moving in the right direction!
Health/fitness is not a number. So let’s cut ourselves a break and stop giving it so much attention.
This lifestyle is about long term, sustainable, enjoyable success, right? A number is momentary. That scale is going to fluctuate from day to day and hour to hour and that is completely NORMAL.
Focus on your strength, cardiovascular system, mental health, energy, the way your clothes fit, profess photos, the way you feel, etc. Those are the determinants of success!
Ditch the scale, lady! You’re far more than that number 💪🏼💛
REMEMBER HOW: your clothes don't fit. Your body feels sluggish. You hate what you see in the mirror. You have no energy. You have a sense of regret after every meal. You wish you could make a change, you wish you had gone to the gym..,, still feel like giving up ? #beastmode#workforit#gains#motivation#getfit
nach einem durchgeplanten tag und den letzten legday vorm wettkampf am samstag, ist jetzt couchtime 💕foto ist übrigens ein paar tage alt, da war die wettkampffarbe noch schön, jetzt bin ich ein flecki🙈wird zeit für einen neuen anstrich👌🏽
schönen abend euch!
they say to forget the past, but I love my past <3 every triumph, every struggle, every bad decision, & every right decision has brought me to where I am right now ✨& I couldn’t be more blessed 🖤 clients like @mariaapx motivate me to do better & be better on the daily 🖤 my ladies will wake up at the crack of dawn in the name of progress & that fills my heart completely ♥️ I love you all <3