Here’s a quick and easy meal prep lunch idea! Fill romaine hearts with beans, a taco-seasoned meat (I used chicken here) and top with salsa! Important tip: if you want your meat to be hot when you eat this dish, make sure you heat the meat separately from the lettuce ☺️ Hope everyone has a great week!
~ Sunday self-love ~
This past week has been filled with so many vulnerable moments that made me have some personal growth. It felt good to reflect tonight and think about how I woud’ve handled these situations in the past💕
• I can admit to not having a conversation with someone only because I was jealous of their appereance or lifestyle.
• I used to avoid anything that required me to be in front of an audience because I thought others would judge me for my appearance, size or personality.
• I’ve truly felt vulnerable and embarressed on multiple occasions wearing anything that showed my stomach or arms because they’re two of my biggest securities.
• I’ve avoided social events because I would have anxiety over whether I was bothering someone when speaking to them or how I looked compared to everyone else around me
Been working really hard for months about changing every single one of these “Absurd” issues that were bringing me down.
📌Here’s how I’ve been changing my mindset with some of these thoughts if you struggle too!
• Getting out of your comfort zone is hard, but once you do it there are so many opportunities and memories to be made. I doubt you’ll regret it in the end
• More than likely those around you are struggling with issues you wouldn’t even realize and you may have something in common or become closer
• If that audience you’re scared of doesn’t know you, then go for it! you’ll never see them again and who cares what they think. more than likely chance they’re not paying attention!
• Everyone has good and bad self image days where we don’t feel like ourselves, but learning to accept your body the way it is flaws and all or the progress you’re making can be a step in the right direction that will add up.
✨Long post, I know but I hope this will help even just one person out there.
I’m not perfect, but I’m proud of the person I’ve grown to be in just a short amount of time.
Remember, You’re not alone!
Beautiful Blush Crop from @cheri_fit 💕💪🏽
5 506 hours ago
Let’s talk about familiarity/feeling comfortable in the gym!!⤵️⤵️
super bad lighting but here’s video proof (sped up of course) that i hit a 145-lb squat PR last week for the #gymshark66 weekly challenge🤪 i hit this PR for a set of 8, but didn’t record🤦🏼♀️ so i went back & did 4 more reps to compare it to my squat form from the fall! First video was after 25 min of sprints & a full leg day where i hit another PR. Second video was from the fall, around October, when i was trying to squat 135 lbs & i felt so wobbly, lacked any mind to muscle connection, and could only do 4 reps lol. was basically just going thru the motions. i decided to take a step back, lower the weight & focus on my form for awhile, and while it did help, i found myself getting comfortable with that weight, not really trying to increase it at all, push myself, or get any stronger. many times we go to the gym and pick up the weight we are most COMFORTABLE with, whether it be for bicep curls or for squats. And sometimes that’s OK, but if you wanna hit your goals, get stronger, & build muscle, you got to be using weight that makes you UNCOMFORTABLE🤗 definitely feeling like i will hit another PR this week, let’s crush it this week💪🏼🦋 #fitbyvanessa
6 716 hours ago
Dear weekend, we should hang out more. 🖤
Also loving @live_fit_apparel new hoodies! They’re so soft and warm, plus a variety of different colors. Perfect for this cold winter 🥶 we’ve been experiencing.
Is it Feb 28th yet? Because I'm tired of this snow and ready to be with you babes in Florida.
4 528 hours ago
Anyone else have the longest commute of their life? I drive to Honolulu 3 days out of the week, my husband goes 5 days out of the week except he takes the bus. I'm interning, I'm working, I'm taking classes, I have 0 days off and the last thing on my mind is to workout. Working out used to be my favorite thing, but these days it's been so much harder to get up and move!
But I'm so happy that my program is only 20 minutes a day which makes it easier to get up and just do it! If you have a busy schedule like me, know you can do whatever you set your mind to! Message me if you're interested in the 20 minute program I do! I'll send you the info 😘
Starting Weight: 178.5 lbs/ 81 Kg
Some new updates: I have started using a fat burner since the start of week 3. It’s called Animal Cuts by Universal Nutrition, and so far PERSONALLY it has helped me focus more during my morning cardio sessions. It’s only been a week so I haven’t noticed anything drastic. (*I am not a physician, I’m just a gym bro and this is just my personal response to the burner.)
I’m starting to lose some mass which is really depressing but life goes on. My cravings have also started (hello old friend) and I’m lowkey craving fried chicken and Taco Bell.
Current Calorie Intake:
Non Cardio Days- 2450 cal
Cardio Days- 2850 cal
Current Weight: 171.8 lbs/ 77.9 kg
Goal Weight: 168 lbs/ 76.2 Kg
PSA: You get to decide what your life looks like!
What do you really want for your life?
Are you living that? ✨
3 6112 hours ago
Just a girl loving her short (ish) hair in her tiny Paris bathroom 💙
Fun fact: this shower actually has unreal water pressure... like better than home. I’m not joking.
Today was a day of firsts for me:
🌀 Rode the metro and learned how to somewhat navigate it.
🌀 Finally had a French cappuccino with ALLLL the foam.
🌀 Two words: Nutella. Crepe. 🤤 THE REAL STUFF TOO. Street vendor and all! (Also added bananas cuz duh).
🌀 Watched a surprise riot unfold in the middle of Le République 😅
🌀 Went to a French Speakeasy that turned out to totally be English but that’s cool too cuz it was so cute and the drinks were dope.
Surprisingly jet lag really hasn’t taken a toll on me?¿ Don’t know how I’m not dead but somehow I have a bunch of energy...
NOT COMPLAINING THO! Definitely appreciating it!
Things are going good so far. I’m enjoying myself but every time I think of how long I’ll be away from home, I tear up a little. So, I’m just taking it day by day and keeping busy! So many things I want to do that it seems like I don’t have enough time lol...
Here’s to the official Day 1 in Pariiiiii🤩
43 58112 hours ago
I’m so over having the flu, and so over being contagious. Today I’m slowly gaining back a little more of my energy, and as much as I would like to workout, I know I can’t over do it! But with that I’m so THANKFUL for my virtual gym, I literally have access to so many different yoga videos and yoga is exactly what I needed today👏🏽👏🏽👏🏽 ⠀
Did my yoga + drank my water, now back to bed I go🤒
5 4912 hours ago
Addiction is a b!tch, and so is recovery. But it’s easier with support and a sense of purpose.
Reach out to someone if you’re struggling...you don’t have to do it alone!
We’re always looking for a sign before starting something new or finally starting to reach our goals!! Whatever you’re waiting to start here’s your sign!! Go after your goals there’s nothing holding you back!! 💪
I’m heading into the last week of Transform: 20 before my friends and I start it all over next week!! If you would like to join us starting on February 25th, shoot me a message or comment down below!! 😁
Thanks for your support everybody!! 💕
1 7613 hours ago
Yooooo swipe & save for some leggiessss🔥
Sets & Reps below⤵️
I’ve taken the last 2 days off to enjoy time with my friends & boyfriend and just not focus on the gym or social media. I’m extremely excited to start my new split this week and just train hard. I finally have some goals in mind & feel ready for a new challenge which is exciting affff. Got my eyes set on a new bikini for sprang breakkkk too👀
Some of my fav LEG WERK⤵️
🌸Sumo deadlifts 5x6
🌸KB curtsy to squat 4x8 .
🌸Toes pointed out goblet squat 4x12
🌸Single leg RDL 4x8-10
24 19213 hours ago
Let’s talk “FREE MEALS”
I don’t like to call them cheat meals because nobody is cheating on anything. If the mentality is that you’re going to be “cheating” and you go ham or if you think you’re cheating because your relationship with food is bad, then that ain’t a good thing.
Practice simply enjoying to satisfaction. Not black or white.
I allow all my MF Clients to enjoy a free meal/untracked meal once a week➡️ let’s talk reasoning for it:
1️⃣ regulating appetite hormones
There are 2 huge hormones that play a role in our hunger. Leptin is the appetite suppressing hormone, and Ghrelin is the hunger stimulating hormone. When we stick to a calorie restrictive diet we may be causing our leptin levels to lower and ghrelin to rise. By temporarily increasing our intake we are regulating these hormones to keep ourselves in check! Studies show that after a free meal our leptin levels can be increased by 30% for up to 24hrs after a carb heavy meal!
2️⃣ITS A LIFESTYLE & YOU DESERVE IT MENTALLY!
You work hard and def deserve it, once you know your calorie limits, allowing for this untracked meal can be a great way to keep your eating behaviour in check& reduce cravings as you’re allowing yourself to enjoy a treat, have yo fav! Plus LIFE MAN. Going out for a meal with friends/fam is a fun thing!🥂👍🏻
But we need to remember LIMITS!!
One meal will not put you over the top especially with an implemented plan for nutrition and training. It will give you some extra energy for all the gains the next day!
It’s ONE MEAL weekly! Usually carb heavy with of course some fat and protein!
You want it to be a protein meal surrounded by carbs and fats. Don’t skip out on the protein aspect! And always remember that if you eat 2000cals over your daily limit you still can end up gaining weight, so don’t just WHATEVER mindset it!
Do you take free meals? Or are you going to start implementing them?🍩🍔🍟
Raise your hand if you just ran five miles for the first time in forever and are fully unaware that in two hours you won’t be able to go up steps without crying. 🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼 My runner gals feel me right?! 🤣
11 7714 hours ago
Do you see these push ups?! I’m better than I was before and THATS WHAT MATTERS! I’m not competing against anyone but myself and I’m damn proud 😂. You can start crushing your goals TODAY! Why wait?
3 3815 hours ago
what a freaking life! ⠀
woke up at 10am with the love of my life. we decided that work today would take place at one of my fave coffee shops @dwellcoffeeandbiscuitsfw so I ended up with an oat milk matcha latte (unsweetened) and spent the morning doing trainings for my team and talking with my Fit Friends club about meal prepping! ⠀
One year ago I was just finding my place in the coaching world. I didn’t have that many clients, I wasn’t the best at what I did- but I kept trying. I kept working my booty off even though I wasn’t making tons of money. Now, I’ve quadrupled my monthly income from last year and I have the freedom to work my biz on a Sunday morning from a coffee shop- so yeah, I’m pretty freaking grateful💕⠀
My coach info session went live today- are you in it? Comment if you want to get added and learn more!
3 7515 hours ago
This past weekend was my second sanctioned powerlifting💪🏼 meet and my first weightlifting🏋️🏽♀️ meet (making it a super total event) and it was fabulous!
Weighing in at 53.2 kg I lifted close to all of my maxes
Squat 128.2 kg (282 lbs)
Bench 70 kg (154 lbs)
Deadlift 145 kg (319 lbs)
Snatch 50 kg (110 lbs)
Clean and jerk 75 kg (165 lbs)
I am pleased with the way that everything went and would like to say a huge thank you to my coach Jeff Wass ( @thehurtlockerllc ) and to my family for coming out to support me 💖 I can't wait for my next one!
87 21916 hours ago
it was so fun using kettlebells and medicine balls in this workout 🥰 not gonna lie i felt pretty lost throughout the entire workout today. hopefully it’s just a temporary funk haha and regardless i hope you’ve all had a good day 💕
swipe, save & try it out!! high ish reps low ish weight today 💅🏻
🌱 warm up: rowing x 5 mins, dynamic stretching (not videoed)
🌱 tri set | repeat 3x
- kb swings x 15
- squat to upright row x 15
- one hand elevated push ups x 5 each
🌱 medicine ball squat to press 4 x 12
🌱 one arm tricep row 3 x 10 each
🌱 abs | repeat 3x
- sit ups with ball toss x 12
- russian twists x 20
- medicine ball hollow rock x failure
no music today otherwise i’ll get copyrighted :-) @ insta + thank you @balancedwithannie for filming 🥰
wearing: @adidaswomen@adidas sports bra, @gymshark@gymsharkwomen leggings
34 13416 hours ago
Now THIS... this is what happiness and freedom looks like to me. Spent my Saturday night curled up on the couch with my pup instead of working at a job I absolutely hated until 1-2am. Love these night with my girl🥰
HAPPY SUNDAY! I hope everyone is having an incredible weekend 💕 today was my puppy’s first birthday party and my boyfriend and I hit the grocery store! Honestly a really easy and fun Sunday ❤️ first thing this morning we also got legs pretty hard so I wanted to include my little stair circuit I threw in at the end 🤩🌟 normal climb on a warm up pace 🌟 single side step for 30-45 seconds on each side at a walking pace🌟 lateral grapevine on each side for 30-45 seconds 🌟 every other step kickback for 1 min 🌟 squat step for 1 min 🌟 repeat two times through for stair death and some serious definition! Honestly feels nice to be in a new gym and to use new equipment! I’ve been a little overwhelmed trying to navigate everything but I really enjoy it overall. These next two weeks before my boyfriend and I travel to Seattle for my birthday are gonna be so hectic. I have my roommates 21st and another friend from homes birthday as well. I also have two exams and a couple quizzes too! So I’m using today to get ahead on everything and just enjoy the fact that it finally seems to have warmed up! I’m trying to make these next two weeks count though and I plan on being very consistent in the gym so I can feel my best on my birthday 🥰 what are you guys doing to get ready for spring break?! #stairworkout#stairstepper#legday#fitness#fitnessmotivation#fit#fitgirl#fitnesstransformation#workoutmotivation#workout#legworkout#workoutroutine#collegefitness#collegeworkout#collegelifestyle#collegelife#gymshark#gymsharkwomen#health#healthy#healthylifestyle
2 12417 hours ago
Most people don’t even remember 99% of the dreams they ever even had....
22nd Street Barbell is everything a gym should be. Good vibes, high energy, and people working hard toward accomplishing their goals.
Hope you enjoyed this 30 second clip. I’ll be dropping the full edit/vlog on my YouTube by the end of this week.
Music: I’m Leanin @meekmill
Slowly becoming more proficient with 315! Hit 5x3 and then finished off with some isolation movements to target my posterior chain. #collegefitness#legday
0 2919 hours ago
I don't know about you but my energy levels can be down being a full time student and running late to everything on most days. #whendoyousleep#takethatoutofyourmouth
And most days are tough to muster up the energy to wash my face and brush my teeth, let alone do any exercise..
That was until I found a little thing most call #magicaljuice
100% TRUTH....This Energize Will... 💗Help boost energy and endurance (**for those days that you legit just can't even get outta bed)
💗Improve exercise performance and make you feel a little like a superhero
💗Sharpen focus and reaction time for those days that feel just a little out of whack
💗Increase muscle power output & delay exercise-induced muscle fatigue (**the way your body should feel after a workout without ALL the soreness and pain)
So GET THIS STUDENT HACK!!
Drop an emoji and I'll send you all the details on the newest flava-flav coming! 🙌🏽🍍
Taking it really slow this Sunday morning. Slept in, and now just completing a slow workout this morning to get my body moving - I am not as sore as I thought I would be after my 10 mile run yesterday which is great. Gonna start packing and I am going to do a short, slow run to test out my costume later today!
Swipe to see some ~swim stats~
First pic is from me swimming in the A final (top 9). This is something I never thought I would achieve, and I even said that out loud a few hours before it happened. To set goals to strive for is one thing, but to actually achieve them is something else entirely.
Really proud of myself for how I swam this meet. Overall, I improved in all of my events: 0.29 drop in my 50 free, 0.37 drop in my 100 free, and a 3.05 drop (!) in my 200 free.
These were times that I haven’t swam since 2015, and I finally got back to where I needed to be. All goals for the season - completely met. I couldn’t be happier with this meet or myself. Feeling very fulfilled and proud.
The only reason I exercise is so that I can eat more biryani.🥘💪🏻
SMILE. take it alllll in. ⠀
forget for 2 seconds about all the work and school and bills and just BE. ⠀
be grateful for it all. every single bit of it. the hard stuff, the easy stuff- because even if you’re going through something hard, you get the blessing of doing so. ⠀
we all go there- especially me 🙋🏼♀️⠀
being hard on ourselves. being overwhelmed with everything we’ve done and feel like we still have so much left to do. ⠀
so take a second and just BE. ✨
Saturdays are my hardest lift of the week and it was tough building up the will power to do it today...but I went..and I finished strong. My resistance band snapped and it made an impressively loud firecracker noise 😂 but all in all, I’m happy I finished the workout despite feeling low energy etc. Keep going even when it’s tough! 💪🏼
✨HAPPY SATURDAY✨ As you can tell, the munchkins were super excited to take a pic with auntie Chels🤷🏼♀️🤣 Quick day trip to Azle to see the fam, then back to the church/work grind tomorrow!💗 SO EXCITED to be welcoming #3 in May/June(another girly🤪)! Do y’all have any nieces/nephews? How many??❤️
The 3 Crucial Questions To Ask Yoself Right Now!✔️✔️
Today I want to touch on a subject we often times overlook.
We look for that secret answer, that super complicated path because we assume that weight loss or muscle building takes that extreme for it to happen.
But in all honesty it comes down to 3 things that I want you to ask yourself TODAY.
1️⃣How much am I consuming right now and what does the breakdown look like in terms of carbs, fats and proteins?
This one tends to either be WAYY underestimated or is simply overestimated because you don’t consider that double double coffee or the several alcoholic beverages or the couple handfuls of chips.
I tend to find with the clients that come to me, they just make up some number of what they’re eating, and it’s all just fats and carbs and no protein. So ask yourself am I fueling my body with enough food, am I making it a priority?
It isn’t a specific diet, a specific amount of cardio or days of workouts, its simply are you eating enough for basic functions, but still in a deficit? (Note: continuously being in a deficit is not healthy, so aim for only short increments of dieting phase)
2️⃣How do I feel? Am I tired? Am I always hungry? Am I thirsty constantly? Do I feel foggy brained?
Your body is a smarty pants and will tell you what it needs. Stop ignoring these signs.
3️⃣Am I working hard in the gym? Do I complete a set of exercises and feel I cannot do another? It isn’t suppose to be something you can chat with a friend while completing. You should be focused. You should be making that hour, hard work. Put your phone away, and grind. Don’t just go on the treadmill. Pick up some weights and build some muscle so that you burn more!!!
Simplicity & Consistency will always rule out Complicated and Fast.
My body is dead and every muscle hurts, rest day tomorrow is so needed. You should need rest, that’s how it should be. Fueling your body, drinking your water, getting sleep, taking rest days & working hard!
But also livin yo life ✌🏻✌🏻✌🏻
How many days a week do you workout?
I lift 5 days a week, have just a cardio day one rest day and then a complete rest day!
A lady opened the blinds and smiled at me before this pic, shout out to her
Things bout to get peachy 🍑✨
I have always had stubborn glutes and that’s not to say I’ve hated my butt forever and always wanted it to grow, but recently with incorporating glute activation and hip thrusts I’ve seen major progress and it brings me so much joy!
Moral of the story is love your body the way it is NOW and the way you are strengthening it to BECOME because both are you and both are amazing. But my booty be poppin lately! 😈
SWIPE for some boooooty 🍑✨
Wonky hotel workout machines and a treadmill that sounds like it’s about to catch fire = a on the fly workout 😂 I honestly felt like I was just trying to do a bunch of random air squats, split jump and ab workouts but it felt good to just move around a little bit! I’ve been at conferences so it’s been coaching/eating night and day 😂 long long days but I love it ☺️ but of course I can’t wait to get back it on Monday 💪🏼
Today really hasn’t gone as planned at all, and it feels like it’s been hit after hit of negative news. I know it’s not really like that and there have been redeeming parts today but I can’t seem to get myself out of the little rut I’m in. I had an awesome session at the gym surprisingly lol (and chipped my tooth 😭) so I guess it really is all about balance. 😅 I’ve still got a bunch left to do today so I’m garnering all of my remaining strength to push through 💪🏼 today was a little shoulders and booty action and it was honestly really fun to train them together it was the perfect pump! Quick and easy less go🌟 contralateral raises 3x8 🌟 banded squat into RDL 3x10 🌟 y press 3x10 🌟 crab walks on cable machine 3x8, I count one rep as one back and forth w whatever space you have! 🌟 cable front raises 3x10 🌟 single leg rdl, I use a heavier plate because it helps me stay balanced but you may feel more comfortable holding onto something :) 3x8 on each leg 🌟 banded kettlebell swings into squat 3x10, mind muscle connection baby! 🌟 i watched a little FB video today and one of the women said “learn to find the beauty in everyday and to be flexible because things will almost never go the way you plan” and THAT resonated with me today! With that, I hope you have all had a beautiful week and you’re ready to use this weekend to be productive and get rest!! Sending l ove/good vibes and hoping I can receive some in return today 🙌🏼 #selflove#shoulders#glutes#booty#gymmotivation#fitness#fitnessmotivation#fit#fitnesslife#collegelifestyle#collegefitness#collegeworkout#bootyworkout#shoulderworkout#fitgirl#gymshark
15 1762 days ago
Popular Instagram Photos
September 2016➡️February 2019
Lots of time and change between these two photos (CLEARLY TIME bc look at my dang crows feet on the right CAN THEY NOT plz I’m only 23). Been feeling pretty discouraged and blah about myself this week out of no where then I found this pic and dang I’ve come so far!! Looking at ourselves everyday can make it seem like we haven’t made any progress🤷🏼♀️ but sometimes it takes a trip through the old camera role to show ourselves that’s not true🙅🏼♀️. To all my discouraged people out there , keep pushing!!!
53 5245 days ago
Thinking about those New Years resolutions yet? 🎉🎉
If not, that’s fine, you still got time.
If yes, are they realistic? Achievable? Reasonable?
This time of year people start setting goals for themselves that they end up never achieving.
You can have big goals, you can have HUGE goals.
But you need to know that setting those goals is the easy part.
Actually following through with them is the hard part.
Conquering our goals takes time, effort, and commitment.
If you know that you don’t have the mental space to achieve one of those major goals right now, maybe dial it down a bit.
Break it down into smaller, more achievable goals for now.
And you don’t have to wait until the next year to put that big goal back in place!!
Once you know for a fact that you are willing and able to go for the big ones, fucking do it my friend.
But don’t set yourself up for failure when setting your goals.
Have a big picture in mind, but also have a plan that’s customized to YOUR NEEDS.
Minimize the chance of you forfeiting.
You may get frustrated, but DON’T GIVE UP👏🏼👏🏼
Change is fucking hard, but it is so worth it, trust me💕
DON’T LIVE IN A “WHAT IF” STATE OF MIND👏🏼
“What if I had said Yes?”
“What if I had taken the offer?”
“What if I had gone to the party?”
“What if I had quit my job?”
“What if I called him/her first?”
Stop letting yourself get to the point where you question every decision you make✖️
Regret will always eat us inside, so don’t give it that power in the first place!
Take the chance on things you want to do, but never have had the courage to commit to.
Listen to your GUT, your inner compass, that is right 99.9% of the time.
You may feel nervous, but if it also feels right, and you know deep down it will better you, THEN FRICKEN DO IT👏🏼
2019 is all about stepping outside my comfort zone, and MAN AM I DOING THAT.
Living in three different cities, forced to make new friends, learning more about what I’m passionate about, and trying to pave my path in life💫
I’d be lying if I said I wasn’t TERRIFIED.
But I’m doing it anyway because I don’t want to live with the regret of saying no out of fear.
I know these transitions will help me grow in so many ways because nothing worth doing come easy.
It’s time we put a stop to living in fear of our own decisions.
If we do what feels right to us, even if it doesn’t work out in the end, at least we tried.
At least we knew that at the moment of our decisions, we did what felt right to us.
And listening to ourselves, making decisions for ourselves, that’s a the of freedom everyone deserves to have💛
What’s stopping you???
From being your best self.
From doing what you want.
From being happy?
From jumping out of your comfort zone?
I’ll tell ya: it’s you.
You are your own worst critic.
Picking out every reason not to do something.
Stopping what you’re doing because it’s not completely perfect.
Not doing something because you’re afraid to fail.
If the reason you don’t do something is because you’re scared, that’s not a good reason.
Finding your happiness means taking risks and risks can be scary!
That doesn’t mean you shouldn’t go for it.
Don’t turn your dreams into “what if’s”
Take the chance and bet on yourself because I guarantee if you truly want something and it’s meant to be, then it will happen.
You just have to put in the work👊🏼
85 7887:36 PM Jan 10, 2019
Happy Sunday! Not gonna lie, the literal worst lift of my life went down today. I had this whole shoulder workout planned that I was hyped about and it all went to 💩 in about .2 seconds. All I have to say is if you’re having a day anything like mine, just get back in there tomorrow and try again. Monday’s the start of a new week. We’ll try shoulders again tomorrow💪🏼
44 49310:57 PM Jan 27, 2019
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