I hope you have all had a great week so far, and that your weekend will be even better🍻
For me the only things I will be doing this weekend is work, assignments, homework and training🤷🏽♀️🤸🏽♀️
What are you guys doing this weekend
💡Did you know?💡
Vegetables can loose a portion of there nutrients when cooked. With our culinary experts this loss of nutrients is kept to a minimum. Also some vegetables nutrients have better bioavailability when they are cooked, meaning that your body is able to absorb the nutrients better. Collard Greens are a vegetable that cooking allows for more nutrient absorption! Eat up!💪🏽
📸Here: Mardi Gras Turkey Creole
It’s almost Mardi Gras time! Let’s all get ready to get down on the bayou with this creole kicking turkey. Paired with classic collards and rice “ya baby” “who dat”!
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Easy peasy high protein snacks are saving me on this tdy so far! 👌🏼
You can never go wrong with any flavor of @pamcakespancakes ! Low carb, high protein, and a complete mix to just add water! 🙌🏼
My current favorite combo is the pumpkin spice mix with vanilla almond butter 😍
Using my Dash Mini Waffle maker from amazon! 🙆🏻♀️
If you haven’t tried these @pamcakespancakes yet, you’re missing out! Get 20% off by using code: KAYFIT20 at checkout 😎
Be productive today.
Smash those goals.
Start being present.
JUST ENJOY LIFE!
Happy Friday y’all! ✌🏼
Getting stronger doesn't necessarily start in the gym, it starts in your head and making the decision that you are going to get stronger for you! 💜 Be intentional with your decisions today. It's Friyay!!! Make the most of another amazing day!
Because I haven’t thoroughly introduced myself lately, Hi 👋🏻 My name is Cindy and I’m a mom, a personal trainer, NPC competitor, and lifting is my passion.
Competing is my hobby.
Training is my life.
I’m a Master trainer.
I hold a degree in Exercise Science.
I’ve completed several certifications, including ones in nutrition and strength and conditioning.
I’ve spent thousands of hours with clients, teaching and correcting form, adapting programs for injuries and pain, learning how to motivate and coach.
Learning what the books don’t teach you.
Before all that I was your average mom. Struggling to be consistent.
Living for the weekend.
Drinking too much wine.
Fluctuating between skinny-fat and chubby.
Spinning my wheels and never getting results.
Then I discovered lifting.
It changed my life.
I made it my life.
It made me a better person.
I became a trainer because I wanted to help other women find that change.
Confidence. Ambition. Grit. Empowerment.
Competing is fun, but that’s not my real goal.
My goal is to be the best coach and to see my clients thrive.
If you read this far, I thank you 🙏🏻 That speaks volumes to me. So for those who stick through it with me—I am officially ready to take online clients. I’m taking on a few select clients. Limited spots are available. DM me for details. 🥰
Sometimes you just need a cookie!
These are keto with the recipe adapted from @craveableketo , which if you want a good cookbook, get this one!
I substituted peanut butter with almond butter & added some dark chocolate chips!
The challenge? Only eating two!😋
Bikini ——> Figure👙 Still a lot of work to do to be successful in the figure division. What do y’all think, stay with figure or go back to bikini??🤓 EITHER WAY my suits were POPPIN on stage thanks to @toxicangelzbikinis💕 If you’re planning on competing this year, it’s never to early to start suit shopping😉✨. DM me with any suit questions and discount details😘
Hair and Makeup: @ellie_stines
Eindelijk is het vrijdag, en kan ik zeggen dat mijn weekend is begonnen. 🙋🏼♀️
De afgelopen 2 dagen was ik ziek. Maar ondanks dat moest ik toch echt leren voor mijn toetsen die ik vanaf maandag krijg.👩🏼💻📚😩
Helaas betekent dat dus ook dat ik nu 3 dagen niet in de gym ben geweest. Maar ben blij dat ik nu wel mijn rust goed heb kunnen pakken en er morgen weer keihard tegen aan kan gaan met een goede legday!🏋🏼♀️🤩
Trainen jullie in het weekend?🤷🏼♀️
Shoulders and back action with @jennicarice 🔥💪 nice work today!
1 1521 minutes ago
145x5 incline benching featuring my abs post grilled cheese & bacon sandwiches. Let’s talk food & nutrition guys. No one in the fitness industry eats grilled chicken and broccoli day in and day out. When I start new clients who want to lose that last stubborn 10-15 lbs, the vast majority of them are UNDEREATING. They’ve cut calories or cut carbs to the point where they’ve plateaued and sometimes have even caused metabolic damage. Establish a healthy relationship with food. Use common sense and moderation when it comes to treating yourself. Understand when you’re training like an athlete, your body requires high amounts of calories to perform optimally. And remember, carbs are not your enemy when it comes to getting yoked. Happy #flexfriday! 💪
Who needs the gym??,🤷🏻♀️
I've got my accountability partner right here!👫
He's my alarm clock and he definitely keeps me hopping all morning.... sometimes a little too much🤨 but it's all good! .
Seriously tho...I have loved my early mornings this week! It hasn't been easy. I haven't just popped up and been ready to go. But I have forced myself to get up...only pushed snooze a few times🙄 and once I'm up and going I am SO glad I did it! .
I am so much more productive when I get up early and push play! More energy and more time to get organized before school....it's a VERY good thing!!!
If you're one of those people who says...there's NO WAY I could do that.....I am challenging you to just try it for 1️⃣ week. See what a difference it makes in your day! Yes you'll be tired some days but, Mom's, when aren't we tired??🤷🏻♀️🤣 It's worth it and you'll feel so accomplished! I promise!!👊🏼
Let me know how it goes!! And if you need someone to hold YOU accountable, you know where to find me!!❤️
|| Transformations and Goals || •••with all the transformation pictures floating around the internet this week, I realized that my own transformation has been a revolving cycle. And while I think transformations and setting and reaching new goals are great, I also think we tend to focus too much on how we can be better, rather than allowing ourselves to be happy with the way we currently are while also making improvements.
I realized that aside for being pregnant with my two babes, I can’t think of a single time I wasn’t dieting in some form. I can’t think of a single time I wasn’t focused on how my body needed to change, for a reason that wouldn’t matter in the long run because the reason wasn’t for ME.
Now, at the age of 40, for the first time, I am living my life and setting body goals for ME. Not because it’s what a friend looks like, a fitness idol looks like, my competition looks like, or what we are told we should look like. I’m not restricting food, I work out the body parts I feel like working out, but I also remain consistent. I track my food, not so I can lose weight but so I know what works for me and what doesn’t for overall nutrition and for just feeling good. I lift heavy because there was, and will be, a time that I couldn’t and won’t be able to. I do cardio now because for the last 7 months I wasn’t able to. I set goals because they push me out of my comfort zone and they give me something to work towards. But I do these things for myself, not because I want to change or be different, but because I want to be the best version of me.
You’re allowed to be both a masterpiece and a work in progress, simultaneously. Love yourself for who you are; allow the transformation to merely accentuate the strengths that already exist inside you. 💛
It's a great day to have a great day!!!!!😃
I've been reflecting a lot about how to use this page to serve people and help others.
I always share my journey in hopes that it helps motivate and inspire. Never to make anyone feel badly about themselves or have a negative reaction. #positivevibesonly .
Over the years I've LOVED helping other women just FEEL better! It's never been about dieting and hating yourself because you don't have the "perfect" body....who even knows what that is anyway🤷🏻♀️ It's all about #selflove here! No matter where you're at on your own journey. Love yourself where you are and you can still improve and work towards a goal! .
I've never had a 6 pack and a super trim body. That's not my goal. I'm just a girl trying to take care of the body God gave me and feel better in the skin I'm in AND still enjoy life!😉 Can you relate to that?!
Let me know what you'd like to see here!
What I eat?
More dog videos?😉🐶
Anything you can think of??!!
4 72 days ago
If not now....then when??? I hear from so many people all the time.....
How do you stay on track? I don't have time. I can't afford it. It's all about priorities people!!! Truth is.....you can't afford NOT to take care if yourself. And you have have to MAKE time to show up for YOU. Nobody else is going to do it for you.
We all make excuses sometimes but if you let those excuses control you everyday, where does that leave you??? Regret..... Thinking of what could have been or what you WISH you could do. Nobody wants to live life that way. You only get one life.....make the best of it! Show up for YOU!!!
Woke up before my alarm today....excited!!!
New laser focus.
We have totally got this!🤜🏼🤛🏼
3 74 days ago
7 mois et 63 000 crunch jambes tendues plus tard ... 🤣 (et des séances à finir en PLS et des charges pas possible à soulever - précisons le.) ... je me fixe de nouveaux objectifs, toujours plus précis et pointilleux , ou le fonctionnel prend autant d’importance que l’esthétique. 👊🏻
I’m nowhere near the same person I was a year ago. My fire is brand new. Always take inventory of your surroundings. Are the people and the places you’re around giving you life? Or sucking you dry of your energy? Don’t keep those bad eggs, you deserve more. Your heart, your life, it’s all so precious. Treat it as so. Change may be scary, but it’s necessary to get to a point where you feel more BLESSED than STRESSED. And I’ll tell you my friends, that’s a damn beautiful place to be. #livingmybestlife#changeishere#iamme
#lean doesn’t come from hours of cardio or sitting in a sauna. It doesn’t come from thousands of sit-ups either. Yes, genetics play a role, but most important is #diet . I don’t mean “going on a diet” like most people do, where you say you’ll do this diet for 6 weeks before your vacation, you look great and then suddenly..back to your old ways and welcome back that 20 extra lbs😕And then repeat next time you have a vacation, wedding or whatever. Not a fun way to live🤦🏻♀️ When I say diet I mean your daily lifestyle in regards to food. I mean caring for your body and health in everyday decisions. Choose whole, healthy, nutrient rich foods and you will feel and look so much better! Cut out the garbage, stop drinking your calories, find ways to cope with stress other than binge eating. It doesn’t have to be as boring as might seem, but if make as effort you will see results. @jonorlando cut out a number of items just 2 weeks ago (as a diet bet) and has already dropped almost 10 lbs. Now he’s pumped up and motivated to see how much progress he can make🙌🏽 As much as I’ve told him this in the past, I hope this experience will teach him that he does have the will power to be more balanced year round. See if you can do the same!
Training for physical and aesthetic goals can be fun when gone about through healthy methods, but FIRST AND FOREMOST your training eating should be about YOUR HEALTH. Take care of yourself mentally, emotionally, and physically because you DESERVE to be taken care of. When your efforts to eat well and exercise are grounded in that positivity, you will EMPOWER yourself through fitness and any physical aesthetic goals you’re seeking will simply be icing on the cake. Be proud of your efforts AND your physique through every phase.🖤⚡️💪🏼 www.kelseywells.com/app
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