It takes guts not to hide. Not to conform your experience to what you think someone else wants you to be. Not to pull punches or make yourself miserable in a quiet sacrifice of your true identity. .
Speaking up, giving voice to your inner self, that takes bravery because your risk everything. You risk ripping off your masks and exposing who you really are to the world and those you love. ...but the rewards are stupendous!
Through that bravery everything changes. 7 years ago I walked away from my lifelong dream because it just wasn't working. I was heartbroken, but being honest lead me to my life as a coach and my incredible community. This year being honest about what I want is taking me to Thailand and the @luna_alignment_yoga
200 hour training in March. Who knows where else it can take me in 2018?
What's your truth? How are you living it more fully? What are you bravely communicating already this year and how is it shaping your world?
Day 8 of timed nutrition and workouts focusing on total body strength!
Here is a look into my workout today 💪🏼 I used resistance loops and weights in this 60 minute workout... the main focus was on core but really it got the whole body.
Tomorrow’s workout focuses on the booty! 🍑
I love the commute to the gym it’s so quick and I don’t even have to get into my car... that’s because I don’t go to the gym.
Moms who struggle to leave their house for a trip to the gym here is a solution to your problem....home workouts!
So stay home and PRESS PLAY and get it done. Take it from someone who has made it happen for over a year and a 1/2 and still counting 👍🏼 If you don’t know where to find home workouts send me a DM #fitmama#momswhoworkout#nogym#busymom#momswithnotime#busybee🐝 #workfromhome#fitnessisajourney#timednutrition#day8#getfitanywhere
"You will never get this day back so make it count." ⠀
Do you live by this quote every day? By making the intentional decision to love more, work harder and chase your dreams, you'll find more contentment and happiness within yourself and those you love.⠀
How can you make today count more?⠀
2 3822 hours ago
I saw this on @iheartmacros feed this morning. It's so simple and accurate, and can be applied to your life in so many ways. I talk to so many women that have struggled with their weight for years, some even for their entire life, and want to change but don't have realistic expectations as to how long it may actually take. .
It takes more than 30 days to Un-Do 10 years of Doing!!! Seriously, think about how ridiculous it sounds when you tell yourself that you have 8 weeks, or 90 days, or 6 months to get to your goal. .
Really think about it.
How long have you been living the way you've been living?
How long have you been practicing the habits you have?
How many years have you been treating your body like a garbage can? .
You cannot learn new ways, reverse all of those habits, repair all of that damage, and change your lifestyle completely within those kind of timelines. It's not realistic and You are setting Yourself up for Failure before you even start. .
Get honest and serious with yourself. It might take a year, it might even take 3! And not a year or two of just half-assing it and wishing it would happen either. No being a "good girl" for a week, then falling off the wagon for 6 before jumping back on. An entire year, or however long it takes, of 100% effort and commitment to your desired goal and outcome. If you're not absolutely okay with your journey and transformation taking a long time, then you don't really want to change. You want a quick fix, magic miracle, an Easy Out. It doesn't work that way. You don't get to just wish for something and not put in the work. You got to where you are for a reason, and that reason is different for everyone, but you have to find it and work on changing that!! It will take time. That time will pass regardless of what you do or don't do, so ask yourself this, "In 5 years, where do I want to be? Still in this same place, wishing for the same, complaining about the same, doing the same?" If the answer is no, then do what you need to do today, and tomorrow, and every single day after that until you get to where you want to be. .
If it took 10 to get in the woods, it will take 10 to get back out!
Lunges are the most preferred workouts for strengthening the legs and entire body.
Whether you're trying to shape your lower body, increase muscle tissue, develop core strength or make your hips more flexible, the lunge can help you achieve your goal.This functional, multi-joint exercise can be modified to meet your fitness level.
Lunges: Body weight
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Lunges: Warm-up bar/ Barbell
Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Beginners should use a warm-up bar for better balance and improving strength.
Advanced should add weight on the barbell.
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance.
Just a few things on these videos this time. I've had a rough week with self-doubts, and being in my own head. Between my own self-created doubts, and others causing doubt in me, I was a little beaten down. But I reached out for my support and I'm on my way back! 👊👊 I hope you've all had a great weekend so far, and remember....do something that makes you happy!!!! #kyfitgirl#fitnesscommunity#fitnessisajourney
Birthday party today and if I said staying on track with my meal plan was a breeze I would be lying.... BUT I did it!! I packed my food and ate before the party 🎉 as I walked into the party I felt good but then the smell of pizza and the enormous dessert bar didn’t help! I felt myself slowly get hungry 😋
Trust me when I say I was NOT hungry at all before walking in... it’s so crazy how just the smell and sight 👀 of food can make your brain think you are hungry. Even if you just ate!! So many people would say OMG just eat it, you don’t need to watch what you eat, why are you even doing this?? My response... My GOALS are so much more IMPORTANT to me than a stupid piece of cake or pizza 🍕!!! When making choices in life you have to ask yourself is this going to bring me closer to my goals or do the opposite?
What are you doing in your daily activities that are bringing you closer to your goals?? If you answered nothing but want to make a change, it just takes one simple action each and everyday!
If you need help figuring out what on earth to do send me a message. Let’s talk goals and how to make them your reality! 💜
I hope this weekend you take time for some self-care and reflection. It is the best time to really slow down and make the day count before another busy week is upon us. ⠀
What do you do for self-care?⠀
2 252 days ago
Spending my last few hours in this beautiful Country & of course it's only fitting to do some handstands!! Missing my Noon Crossfit family @crossfitinstinct 😘😍💪🏽
12 1182 days ago
I wanted to thank you all for the love 💕 on my post from last night. I ended up also posting it in the test group and got an overwhelmingly positive response. Regardless of where you are in your health journey, you should never feel ashamed of how far you have come or how far you need to go. It’s crazy to think fear of sharing my guilt and shame was holding me back from talking about it. That is why I love this community so much. I reached out to my coach @lilynicoleee who told me to be vulnerable and in that I found that SO MANY other people felt the same exact way as me. Without this tribe I would have sat alone with my guilt, which would have just made it worse. If you are looking for a tribe of motivating and supportive individuals let’s chat 📲 because I want you to feel the love 💗 and support 👯♀️ I have felt from this community 😘.
One of the most frequent comments I hear is, “I can’t do that workout because my knees are bad.” ⠀
Knee pain can be problematic and frustrating. The good news is, there are workouts you can do to strengthen the muscles responsible for protecting your knees. ⠀
My favorite move to help worn out knees is the straight leg raise which helps strengthen the quadriceps and puts little to no strain on the knee.⠀
Straight Leg Raises: Lie on your back on the floor. Bend one knee and place your foot flat on the floor. While keeping the other leg straight, raise it to the height of the opposite bent knee. Repeat 10-15 times for three sets. (Source: WebMD)⠀
And my go-to, heart-pumping workout that is easy on the knees: Barre legs – many moves taken from ballet.⠀
why do I always wear pink on days I do HIIT?!😩☝🏻Here’s some realness for ya if you care to read below: -
Fitness is not a destination, it is a constant journey. We all have ups and downs. I want to be as clear as possible: I am NOWHERE near perfect. I struggle daily... Specifically with my diet. It is something I am actively working on and I definitely don’t want to front like I live this super clean, super healthy lifestyle. I know this is just a bump in the road for me. I will get passed this. I will get better.
Last night I had the choice to go to the gym and cook healthy foods, but I didn’t. I decided to scarf down a large pizza and watch Netflix. But you know what, I got up and went to the gym today to crush a back and chest workout and some cardio. I often find myself leaning towards indulging rather than balance, and I need to be eating a more balanced diet. This is my goal for myself moving forward, and this is my accountability post.💪🏻
So if you got this far, thank you for reading.✨
1 904 days ago
If you’re looking for a healthy breakfast that’s both high in protein and rich in complex carbs, we’ve got it. These super easy-to-make Sweet Potato Egg Cups combine the two and essentially creates a mini frittata! ⠀
Check it out here: ⠀
Website link in bio!