Day 4! Let’s me tell you, #thestrugglewasreal during this workout. I don’t mind the struggle though, actually, I welcome it. It’s proof that I’m pushing myself outside of my comfort zone and without it I’d never see progress. Are you ready to get outside of your comfort zone in your health, nutrition, job, or life?!? Message me if you want help. #pushit#nowthatsongisinmyhead#canyounamethatsong#imold
1 06 minutes ago
Contrary to popular belief, happiness is not a prerequisite to gratitude. “I’ll be grateful once I have X Y and Z, I’ll be grateful once I’m happy,” is not going to get you far. What do you have to be grateful for in THIS moment? (Leave a comment!) As the saying goes: It’s not happy people who are grateful, it’s grateful people who are happy. ✨
HIGH PROTEIN RASPBERRY CRUMB BARS 🥰
Vegan-friendly baked bars with added protein for a post workout-treat, a healthy snack or an on-the-go breakfast 🤩
Ingredients * 3/4 cup @sweetfreedomuk fruit syrup * 1/2 cup coconut oil * 1 teaspoon pure vanilla extract
* 1/2 cup sliced almonds, plus 2 tablespoons for topping
* 1 cup oat flour * 1 scoop @kin_nutrition vegan protein powder * 1 1/2 cups old fashioned oats
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon baking powder * 1/4 teaspoon kosher salt
* 1 cup raspberry jam (I used homemade raspberry chia jam)
Combine all ingredients apart from raspberry jam in a food processor until a dough/crumble forms. Press 2/3rds of the dough into a lined baking tin. Spread over the jam and then cover with the remaining dough and sliced almonds. Bake at 180 for 30 minutes, or until golden 🥰 #veganrecipes#highproteinvegan
If I waited till I felt like I was ready to put myself out there or try something new I would have nothing. I would have never started my blog, changed careers, tried a headstand in a yoga class, posted one yoga video on Instagram, I would have never coached a fitness class... we would have ever started a YouTube channel ... etc. The point of me telling you this is, the most important part is just starting, knowing that everyone starts somewhere. It’s HARD putting yourself out there, but we’ve all had to do it, we all can relate. I’m certainly not where I’d like to be, but I know what direction I’m headed. .
You don’t need permission for a new beginning. You are not your story, you can let it go and jump into a new chapter, fuk even a new book, WHENEVER. You have the ability to give yourself your best, so do it. Start now & don’t look back.
11 17431 minutes ago
Happy Thursday!! If you’re following along in my stories today, I’m making a BUNCH of cakes 🍰 In order to enjoy those cakes and all their deliciousness, may want to get your workout in... 😉
So here are some ideas for chest & triceps! My workout was 10x3 for all moves with a burnout of regular pushups for 30s and tricep pushups for 30s (x3)!! 💪🏻
💥 Incline chest press
💥 Skull crushers
💥 Rotating press
💥 Isolated skull crusher (these were KILLER)
💥 Tricep kickbacks
What are your fave moves? 😊
5 1433 minutes ago
The high for today was 61 degrees. The low was when I ate a whole box of thin mints. 🤭🍪
Keeps your eyes and ears peeled my friends, I heard there’s new @deucesfly dropping soooon! 😁✌️
Use my code “flywithkaily” for 20% off your order 💕
6 12735 minutes ago
‼️6 Steps to a Flatter Stomach‼️
1️⃣ Eat around 6 small meals a day 🍽🥙
The secret to revving up your metabolism and getting rid of the abdominal fat is a change in diet. (No fat loss teas/coffee, pills or cutting meals 🤦🏻♀ in the long run this will slow your metabolism down!)
2️⃣ Focus on protein-packed meals 🍳🍣
We want balanced meals but by making sure you are eating plenty of protein you will feel fuller for longer as it takes longer to digest meaning you will in turn be eating less fats and carbs.
3️⃣ Count on cardio training 🥊⛹🏻♀️
Although it is not the most enjoyable for a lot of us, find a type of cardio that suits you and stick with it! Your fitness levels will go up and body fat will go down!
4️⃣ Add strength training 🏋🏻♀️🏋🏾♂️
Increasing your overall muscle mass will boost your metabolism and your body will use more energy per day to pump blood around the muscles. This in turn will allow you to shed body fat and keep it off.
5️⃣ Get enough sleep 💤 🛌
When you are tired your body craves sugary and salty foods because it’s so low on energy. Sleep is key!
6️⃣ Control stress 🤯🧘🏽♀️
When your body is stressed it releases a stress hormone, called cortisol, this can cause many unpleasant things within the body if it is not at its optimal level. One of which is the storage of abdominal fat and breakdown of the muscle, decreasing overall metabolism.
Overall- love yourself!! Take time to just take care of yourself, food, mind and fitness ❤
You got this!!
Don’t forget to double tap if you find this useful! 💕
Keeping the yoga vibes going for the @sweat 12 week challenge! 🧘🏻♀️🧘🏽♀️Join the challenge between now and January 28 to get 3 months of the @sweat app for $1! Tag me in your pics and I’ll shout you out 💕
Visit the link in my bio to sign up 🙌🏽
3 64448 minutes ago
Good afternoon ladies! We have partnered up with @bluecrystaldesigns to bring you ladies a fantastic deal for anyone who is planning on getting married or if you know someone who is getting married! ——————————————————————————— Show this post and get 15% off of any Bouquet Blitz order. @bluecrystaldesigns
Bouquets Blitz is a one of a kind wedding florist located in the Woodbridge area. They create custom everlasting artificial bouquets. ——————————————————————————- We love to bring fresh and exciting offers to our members because we want to make life the best it can be!💕
Endurance athletes such as Cyclists, Runners, Crossfitters, and Yogi's have demanding needs and replenishment of their body's minerals is imperative to their success. Hi-Lyte can be added to your favorite recovery drink or meal to help replace electrolytes lost during training and competition.
Visit our website by clicking the link in our bio.
I gotta have a little fun in between lifts to keep my sanity during the long deadlift sessions. 😂🥵
It's important for me to get enough rest between sets of deadlifts because they're soooo taxing on my body. For context, I usually rest 90-120 seconds between bench & squat, but for deadlifts I rest 180 seconds AT LEAST. That's what works best for me! .
Playing with rest times is also a way to increase work capacity. If you want to be able to do more work in a gym session, try resting less between sets instead of adding weight or sets into your workout.
Did you know studies show that Thursdays are one of the least popular days to work out on? WHY? By the time Thursday rolls around, your muscles are sore from working out Monday - Wednesday and a considerable amount of people will skip this day to recover. To stay motivated, take a Time Release B60 Complete + C after lunch. Increasing your B vitamin intake will keep you happy, energized, alert and may even give you that motivation you need to get to the gym and keep up with your January resolutions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Me pretending im a 'fit model'. 😂.
Slamming workouts at the moment. Really enjoying training.
P.s. this photo is punishment for of you that couldnt contain your shit when I posted a photo in a bra.
Keep it clean, keep it natural. If you’re looking for quality protein that tastes good and light, you got it right here.💯 Shop yours now on the website. Link in bio. 🙌
2 131 hours ago
My easy go-to meal: Tuna pasta
I know it looks a bit like a bowl of worms, but it's not I promise 😅
Average calories and macros:
5 501 hours ago
Why Should I Reverse Diet?
There are many reasons and benefits from taking the time to reverse diet, but today I want to use a specific example that might resonate with a lot of you.
The client above came to me at a loss.
She ate healthy, clean, watched her portion control, and worked out regularly. She obviously wasn’t in a bad position to start, but she felt that for as much effort and work she put into her fitness lifestyle, she should look more fit than what she did.
To put it simply, here’s what was going on:
She was consuming a very low calorie diet of around 1,200 calories a day for a very long period of time. Her metabolism had adapted to that low amount of calories + high amount of energy exertion through multiple workouts per week - so much that her current routine was only allowing her to maintain. Since her metabolic rate was maintaining at these levels, any time she let loose on the reins a bit or took a break while on vacation, she witnessed unwanted weight gain.
To continue reading and learn all the details about her reverse diet, check out my latest blog post.
Link in bio!
Today is Thursday!! 👏🏻🎉
I know you’re probably like.. Whoopty Do 🤷🏻♀️😂 but see Thursday in the coaching world is payday and recognition day!
So, not only do I get to recognize the Beauties on my Team that are Rockin and help them celebrate their victories, but this momma is using her 💰 to get HER HAIRS DONE! 💁🏻♀️💇🏻♀️💃
I know, might not seem like much to many, but to me it means A LOT!
I used to be a hairstylist, so having someone ELSE give me the VIP is like heaven! 💆🏻♀️ .
NO, I did not start coaching for the money, I started because I’d found products and programs that made me Feel better and fit in my life, and I wanted the discount 💯✌🏻 #truth
Then, after about a month I was feeling SO great (after years of thinking that was just my normal) that I wanted to share it with EVERYONE! 🗣
Seriously though~ if you found something that was changing your life, wouldn’t you want to share that?!? If we go to the new restaurant in town and had the best meal~ we share. If there is a super good sale going on and we know others would benefit ~ we share. #amiright 🤔
So why would I NOT share this!! .
Because I know that woman who gives to everyone and bumps herself to the bottom of the To Do list. I know the woman/mom that carries around “mom guilt”. I know the woman who’s told “to eat a cheeseburger” because in the eyes of the world she’s not overweight, but feels anything but Healthy!
I see you 👀
I got you! 😘
So, yes coaching does create an extra income for this mom, and so much more! ❤️
What would you do with a little extra 💴? .
This sums up perfectly the relationship that ME and PRE-WORKOUT have had ❤️❤️❤️❤️ Who else agrees?????? 🤔
From saying NO to a little half scoop of C4 in high school before ARMZ 🙅🏻♂️ ❌
Now taking 4 scoops of E.S.P EXTREME for my Calves and Forearm workouts 🙋🏻♂️ ✅
Awww how time fixes everything 😊💯
6 6222 hours ago
Popular Instagram Photos
Even on your not so great days, remember the good. The small things. The things we might take for granted. Our health, the roof over our heads, our puppies (being a dog mum is lifes greatest gift - NO LIE)… Be thankful for all those little things 🥰
238 21333 days ago
GAINING WEIGHT👏🏼 Gaining weight is just as hard as loosing weight! I’ve always struggled to put weight on! And although most people will say that’s a ‘good thing’ and ‘you’re so lucky’ for some of us petite people it’s not!
You have to stay consistent with your training and your eating to make progress🙌🏼
37 43423 hours ago
Our brand new Edible Protein Cookie Doughs🍰 These Doughs are gluten free & Vegan! It has a delicious sweet vanilla cake base mixed in with with delicious flavors🍪They come in Cinnamon Bun, Cake Batter, and Chocolate Chip Cookie! Our customers have been emailing us to tell us how good our Vegan Cookie Doughs came out and we are sure you are going to fall in love with them too💥 Sale happening now on our website & check out our other flavors!
My #tenyearchallenge Everyone this week has gone crazy with the ten year challenge and I decided why not? Not gonna lie I was an ugly child and I have no idea how I look so different in just ten years. What am I gonna look like when I’m 29 🤔
41 94116 hours ago
Joining yall in this #10yearchallenge 🧐 It was very hard to find a picture of me at this age, I had to go sooo far down my moms fb page lmao ive seen things
I got asked a few times for this, normally I'm not into those trends & challenges but this one is kinda fun😋 I'm 19 yrs old so that makes the little one over there 9yrs old✌️ Fun fact: this photo was taken at a photoshoot at my aunt & uncle's, who were photographers. I always wanted to be a model so there's a lot more where this came from throughout the years 😂😂. So cute 💕
| 6 months ago, these pants didn’t fit. neither did this top. i would take 30+ pictures every time, just to try and get a flattering angle. i remember crying to Matt, so frustrated, so hopeless and honestly unsure if i would ever lose the weight or feel comfortable in my skin again. but holy moly... i’m freakin’ doing it😭🙌🏼 .
it hasn’t happened overnight. in fact, it’s taken SIX MONTHS of consistent workouts. six months of failing forward, drinking that margarita when i want one, living my life, ENJOYING my life and then always waking up and starting fresh.
it’s been six months of learning to become a morning person, so that i can fill my own cup before my kids wake up and need me. lifting heavier weights than i ever thought i could. six months of pushing when i wanted to give up. just resting, instead of quitting this time. proving to myself just how strong i actually am. finding freedom mentally and emotionally. in just six months, my life looks vastly different. .
i’ve still got a long way to go... but the reality is, we never actually arrive, y’all — i will forever be on this journey. and that’s okay!! one foot in front of the other, fighting for health, for balance, for peace. it’s no longer about a number on the scale — i literally do this for my sanity❤️ .
but i wouldn’t be where i am, if i hadn’t taken that first step. we ALL start somewhere, friends. it doesn’t matter when... it just matters that we DO. i think back to how close i was to walking away — and how i could be standing here today, STILL STUCK in the same place i was 6 months ago, with nothing changed or different and i want to just weep. .
i am SO DAMN GRATEFUL i said yes. yes to taking care of myself. yes to gaining health and strength. yes to the community of people rallying around me, full of encouragement. it was time. and for some of you, it’s time, too. if you’re ready to take the leap, i’m ready to help — you are worth it, lady. YOU ARE. drop a “🙋🏻♀️🙋🏼♀️🙋🏽♀️🙋🏾♀️🙋🏿♀️” or click the link in my bio if you want more info. the time is NOW❤️❤️❤️
25 55317 hours ago
Back & Bi’s baybuhh💪🏻
Wow was I UNMOTIVATED for today’s workout. I hit legs tonight and did not want to go to the gym one bit. I’m motivated for my workouts maybe 10% of the time. The other 90% is discipline ☑️ I get asked alllll the time how I stay motivated and go to the gym every day. Wellll I’m here to tell you that I’m not lol. When I first started my fitness journey I was disciplined, consistent, and created a habit of going to the gym and it’s just stuck with me!
I tell myself that skipping a workout, skipping cardio, eating more than I’m supposed to, isn’t going to get me any closer to my goals. You have to work hard for what you want and if you REALLY want it- then that’s exactly what you’ll do!
Here is just a few clips from a back and biceps workout! Give them a try on your next upper body day⬇️
✖️Chest supported Dumbbell rows.
✖️Straight arm Pull Downs.
✖️Seated alternating DB curls.
✖️Wide grip EZ bar curls.
Outfit is @cheri_fit ♥️ use “Justus” to save on your order!
42 162417 hours ago
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