A veces nos sentimos estancados porque no vemos los cambios rapido. Y no nos percatamos que todo es un proceso.
Disfruta ese proceso, amalo y vas a ver que dentro de poco esos cambios van a llegar. 💪💪💪
0 013 seconds ago
"Moms can safely return to their exercise routine 6 weeks after vaginal delivery and 8 weeks after c-section delivery." That's what our doctors tell us, so it must be true, right? Nope. That's a very general statement that is often not true for most moms. Especially when it's their 2nd, 3rd, 4th, 5th (or more) baby and they weren't able to recover completely. There's a lot to consider when your doctor gives you clearance to exercise. Here are a few things to ask yourself: (Check out the full article in my blog) -
How's your bleeding? Were you able to totally rest and recover during the first 2-4 weeks? Do you feel overly exhausted or stressed? Are you eating enough healthy foods to meet your body's caloric demands? How is your core functioning? How do you feel when you've been standing for more than 10 minutes? If you had a c-section, how is the scar healing and how do you feel when you're up walking around? Were you active during your pregnancy? -
Before jumping into your normal exercise routine, listen to what your body is telling you. I know we all can't wait to "bounce back" to our pre-pregnancy body, but you're moving in the opposite direction when you try to do too much before your body is ready. Just be patient and breathe. Literally, just focus on diaphragmatic breathing, TVA, and pelvic floor activation to get your core functioning again! Those simple exercises are going to help you get back to exercising soon! -
For the past 20 months I’ve been working my butt off (literally, it was the first to go when I lost weight) to get in shape and lose weight. My goals have change along the way, I no longer want to just lose weight as much as I want to gain muscle mass and increase my strength. But I’ve always had this magic number of 110lbs in my head as my ideal goal weight. I’ve learned not to always focus on the number on the scale but on how I feel and occasionally take progress measurements and photos instead. Today though I weighed in only 5lbs away from that “ultimate” goal at 115lbs flat. Back in September I put on some stress weight during our move and wedding planning and went from my usual 117 weight range to 123+. (Which may not seem like a lot but when you work hard to lose 30lbs, gaining 7+ lbs back isn’t the best feeling) After our move I worked on getting back down to at least that 117/118 range ended up getting down to 115.5-116.8. I’ve spent the better part of this holiday season trying to hit a flat 115lbs, always coming just shy and then bouncing back up to that 116.8 mark. But today completely unexpectedly I stepped on the scale and I hit that mark I’ve been aiming for and I just wanted to bask in that success for minute because I worked really hard for it. I completely rearranged my eating habits while still making room for a daily slice of cheesecake for my mental wellbeing, hydrated more, and upped my cardio from one Zumba class and a 15min run each week to 5-7 days of 30 minutes minimum before weights. I’ve been seeing a chiropractor 1-2 times a week to help fix my issues effecting proper form and I keep an updated 🔥🔥 playlist to keep me pumped during my workout. #stresseater#beawareofyourhabits#stayyourpath#fitlife#fitness#fitnessmotivation#weightloss#weightlossjourney#fitnessjourney#fitgirl#fitmom#certifedpersonaltrainer#acepersonaltrainer#dontstressit
Para ti mujer que a veces buscas señalar a quien está gordita, o flaca, o muy fitness o no... en fin, inclusive te llegas a juzgar fuerte tú misma; Es hora de hacer un ✋ 🛑
Yo algún día también fuí así! Yo misma era mi mayor verdugo, creandome depresiones “tontas” debido a la baja autoestima y falsos prototipos infundados en la sociedad que después yo misma creaba en mi mente 🙈😅🙋🏼♀️🤷🏼♀️🤦🏼♀️😅
Hoy te invito a amarte tal como eres, así como estas ya eres un ser hermoso y maravilloso; el aprender a amarte es lo mejor que te puede pasar; recobras tu seguridad, autoestima y dirección de tu vida; el llevar tu cuerpo al nivel que quieras “no es imposible” es solo cuestión de tiempo y bajar poco a poco las calorías en el día a día y si te gusta el ejercicio es solo empezar a hacer ajustes poco a poco de la cantidad de dulces o carbohidratos diarios ... no tienes que dejar de comer lo que te gusta es solo aprender a manejar Cantidades (y ayudarte con suplementos “en mi caso personal, yo me ayudo con herbalife porque me facilita en tiempo de preparación, me da energía, nutrición, sabe rico y en vez de usar dulces “no saludables” los batidos tienen sabores esquisitos “literalmente son mis postrecitos saludables” ☺️” ) pero también puedes hacerlo con una alimentación balanceada si tienes el tiempo y disposición para hacerlo . Recuerda no hay atajos, solo aprende a ser mejor que ayer, #undiaalavez@juli24fit .
How much would you sell your eyes for?
What about your arms or legs?
Or your ability to smell and taste?
Interesting questions, right?
If you’re like me, you may take your body for granted.
But, I wouldn’t sell my eyes for 10 million dollars.
If you wouldn’t, then in a funny way we’re all “multi-millionaires.”
Now imagine if a personal trainer asked for a million dollars to work with you to protect and enhance your most valuable asset… your body.
Most people would think that’s crazy.
What’s REALLY crazy though is how much money some people will spend to actually destroy their health.
Smokers spend an average of $1.1 million dollars in their life on cigarettes.
Or if you look at positive things many people invest in, having a cat or dog could cost between $14,400 and $41,000 over its life.
If smokers can find a million dollars to feed their addiction and if pet owners can find tens of thousands of dollars to care for their pet...
Then that tells me one thing: If you value something, you’ll do whatever it takes to support it.
So if you value your body, you’ll do whatever it takes to have it look and feel amazing.
Now ask yourself…
What’s it worth to look in the mirror and love what you see?
What’s it worth to avoid losing a limb to diabetes or avoid a sudden heart attack?
What’s it worth to jump out of bed each morning filled with energy?
Is it worth a little sweat effort if you knew you’d spend less than 3 hours a week exercising?
It is worth a small financial investment if saves you years of frustration trying fad programs that don’t deliver results?
Is it worth giving 30 minutes of your time to see if I could be the right fit to help you?
If so… drop a “FUCK YES” below and I’ll reach out to book a quick 10 minute call with you!
It’s 100% free. And by the time the call ends you will either have a coach to help guide your to your goals, or, you will have a plan of action on how to achieve your goals!😊
You will teach them to fly, but they will not fly your fight. You will teach them to dream, but they will not dream your dreams. You will teach them to live, but they will not live your life. Nevertheless, in every flight, in every life, in every dream, the print of the way you lead them will remain.
I know that as a parent I did my best to show my girls how to excel on their own. To make the choices they believe is right for them. To live healthy!
❌Vollbad für Mama❌
Tja nicht ganz, eigentlich wollt ich heute mal etwas in der Wanne entspannen, während die Kleine Mittagschlaf macht. Denkste, war nix los mit schlafen. Also kurzerhand die Wanne für uns beide eingelassen. Ein klein wenig Entspannung gab's. Zumindest hat sie sich mal kurz mit Badeente und Co selbst beschäftigt.
Die Woche war irgendwie echt bescheiden. Ich durfte nicht mal den Raum verlassen ohne dass es Theater gab. Die Nächte wirklich zum Haare raufen und in der einzigen Zeit, in der mir die Kleine mal abgenommen wurde, war ich beim Arbeiten. Der Papa ist grad 1 Woche im Urlaub und auch wenn ich mir oft denk, er könnt mich im Haushalt mehr unterstützen und mir Abends die Kleine mal abnehmen, so hab ich festgestellt, welch Stütze ein Partner in so anstrengenden Phasen doch ist. Allen Respekt an die Alleinerziehenden Mamis und Papis.
One of the hardest working moms I know! Ain't nothing to it but to do it! Way to go #fitmom@cole224 🤓💪👊🤙 45 Minute AM Workout:
3 rounds of:
18 cal bike
18 wall balls
18 box step ups@20in
4 rounds of:
15 cal on firstname.lastname@example.org speed
15 medball over shoulders@30lbs
15 kettlebell swings@30lbs
Then in the remaining time.....
9 cal row
9 decline sit ups
9 dumbbell ground to shoulder press@20lbs
USING THE 80/20 RULE FOR WEIGHT LOSS:
But first- a little housekeeping: Math was my least favorite school subject. Word problems were the absolute Worst!!! Pretty sure I pictured the percentages correctly on this graphic. If not- I apologize, and promise to spend 1 hour practicing word problems developed by my 8th grader for every error discovered as my penance😂
Second: A key to the graphic: Salad represents nutrient dense, minimally processed foods. This kinda stuff: 🍎🍌🥦🍗🍠🥒🥚🍚 All of the rest of the pics represent the other deliciousness that you enjoy but that isn’t as nutritionally valuable. Cool? Let’s talk 80/20...
Lots of people try to lose weight by restricting various foods: no sugar, no bread, no ice cream, no chips, no pizza, no fast food...The list is lengthy. And if you typically eat a lot of that stuff and then cut it out there’s a good chance you’ll lose weight because you’ll likely reduce your total calories (that’s not a guarantee, but it’s likely.)
Can you stick with a diet that’s cut out a lot of the food you love though? Can you still get together with family & friends to enjoy a meal without high levels of stress around “What Will There Be That I’m Allowed To Eat?!”
This is where flexible dieting helps. There are no off limit foods.
80% of the time you eat the nutrient dense, minimally processed foods.
20% of the time you eat the other stuff. I’ll pick Lucky Charms, pretzels & Nutella most of the time, but that’s just me:) And that’s the beauty of 80/20. It’s flexible. You get to pick what to fit in and what’s not such a much to you.
A few things to remember:
✅ You have to be in a calorie deficit. No ifs, ands, or but’s about it.
✅ 80/20 isn’t set in stone. 90/10 is another good option. The point is to find a way of eating that you can stick with, that allows you to enjoy life (and food) & that helps you manage cravings & hunger.
What’s your favorite “20%” food?
Hitting a quick core set today between teaching two classes 🚲 Focus was on obliques which typically will require unilateral moves to individually work both sides of your abdomen. ...
✅ Shown first is a Landmine Rotation utilizing a viking bar to create distance between arms and place greater tension on your mid section. Focus on keeping arms extended with only a slight bend in elbows and engaging obliques to assist in movement of bar. ➡️ If you have done these without the viking bar and decide to try it out lower your normal weight as the bar makes this move more advanced.
✅ Second video is a half knee clean and press into a windmill - emphasis on overhead loading and maintaining a stable mid section as you thread arm under leg - you want to be able to control and keep KB straight overhead. Again the obliques are working here independently through that windmill movement.
Just some focused movements for y'all to try out! As always with more advanced moves keep weight light to start and with the second move test out without any weight overhead to focus on firing right muscles through the move ⚡👍🏼 #workoutvideos#flexfriday@elev8fitnessva
2 47 minutes ago
I don’t care how you feel... get up in the morning... look in the mirror... tell yourself how beautiful,sexy,powerful and phenomenal you are. I was reminded today to protect your energy. Surround yourself with people who love themselves. You can tell if someone doesn’t love themselves if they are constantly negative or critical of other people. Let’s go into 2020, happy and self aware. #happy#naturalhair#mom#selflove#fitmom#energy#protection#therapist
We’re celebrating our 2nd Anniversary with great deals to support your NEW YEAR RESOLUTION!! We’re almost in 2020 and a New Healthy YOU is awaiting!!
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I’ve hit a training plateau lately. I can see subtle changes, and thanks to tracking my weights, I know that I am getting stronger. But the results aren’t quite what they were at the beginning.
In order to keep on keeping on, I think back to where I was six weeks after baby no. 2. (In the left in this picture!) I gained a lot of weight. I had diastasis recti and a knee injury.
Fast forward to today, I am down to post baby number one weight with much more muscle mass. I have effectively healed my diastasis recti. My knee is almost back in running order!
This process is a journey. And while progress may not be exactly my dreams, it is progress.
My self-reflection helps me keep on keeping on. I will keep on researching and finding the best practices to push through this plateau.
How do you find motivation when things seem stalled? Have you pushed through a plateau? I would love to know! ~Amy
⭐️Christmas Pudding Energy Ball⭐️🎄Now I’m officially ready for Christmas🎄
These babies have taken me WEEKS to perfect and FINALLY I’ve cracked it 💪 #vegan#dairyfree#glutenfree and definitely #healthy 💚
These are absolutely worth the 15 minute time investment! Anyone keen for the recipe to give them a whirl?! ⬇️
P.S. They look really fancy at Christmas parties 😉🎉
Let's be honest, who closes and opens the fridge 500 times a day? When I talk to my clients this is one of the things that they mention to me a lot. It happens to me and sometimes I don't even know what I want, I just want to go and attack the fridge without any shame. These moments of anxiety are always there, but how do we win the battle against binge eating?
First, don't try to punish yourself if you let yourself be tempted by something that is far from being a healthy meal. Stress, insomnia, lack of nutrients, the menstrual cycle, your mood, sedentary lifestyle among many other factors contribute to this. When you are with a slump of mood the least you crave are nutritious almonds. Of course not! What you want is pizza, a bag of chips, a piece of cake.
When you are in those moments of crisis, the most advisable is:
-Drink lots of water
- Put your body in motion
- Eat more vegetables - Find the healthiest or smallest option of your craving
- Distract youself
There are always ways not to get carried away by temptation but when it comes, it comes. If you want to learn how to control anxiety about eating, write to the DM and we will get in touch.
I’ve never aimed to have a following,
I’ve only ever prayed to be a leader.
Today I watched a girl talk for eight minutes about the power of being an influencer.
IF you are an instagram influencer, YOU can have power.
You can have money.
You can have a large platform of people who trust you, listen to you and buy from you.
F⃣ U⃣ C⃣ K⃣. T⃣ H⃣ A⃣ T⃣
Influence doesn’t come from followers, you guys. Don’t be a moron and for the love of God, don’t listen to this crap! Influencers are people who inspire others and do you know what it takes to do that??
Get off your Instagram if you want to be an influencer.
Tell the gas station attendee that you like her nail color.
Pay for the persons Starbucks in the drive thru behind you.
Hold the door for people.
Call your grandparents and tell them about your day; In fact, text your friend and tell them to call their grandparents!
Answer a child every time they ask you, “why?” Even if it’s the 396th time today.
YOU are an influencer. Read that again if you have to because YOU are. Someone is watching you and learning from you and wanting to do the things you do and know the things you know and you don’t need a discount code for sunglasses or teeth whitening or hair gummies (btw- those don’t work and are riddled with toxic garbage, just saying).
You don’t need a large following, an organized grid or a social media aesthetic to inspire people; I promise.
Go in to the world.
Be really good.
Lead with love and people will follow.
And I don’t just mean by pressing that little blue button.
2 1311 minutes ago
Knowing who I am and what I want. I won’t accept anything less.
I thought some of you were going to file a Missing Persons report based on all of the messages🕵🏼♂️ I was sick all week and that’s why I hadn’t been posting 😂 After a week inside, I took my pasty self to @fortis_yogalux and moved for the first time all week 💪🏼 My trainer @reecehfit took it easy on me and we had fun! Check out my stories to see some of the exercises she had me do, maybe you can work them into your routine OR click the link in my bio for a discounted membership... including some FREE personal training 🙌🏼 .
⬅️October 2015 oh my.. my very first “before picture”
➡️December 2019 and NOW
Let’s make note that I hardly train abs LOL…. but 4 years of tracking calories, to tracking macros, from strict cardio of only Beach Body workouts, to lifting weights, then to tracking macros with flexibility and lifting weights to reach progressive overload💪🏼
Consistency trumped all of these things to reach where I am now🙌🏼Many people don’t enjoy tracking there food, but that’s what has helped me the most. It takes lots of TIME and patience when learning to track your food accurately.
I mean I made hella mistakes 🤦🏼♀️when I first started tracking. Eating about 1,200 calories to lose weight, then I would splurge on that Taco Bell 🌮and McDonalds 🍔🍟on Sunday because it was “cheat day”. I saw no progress, if very little. Was doing 30 minute beach body workouts daily🤷🏼♀️
Now I have 1-2 free meals a week, eat my macros, weight train with a PURPOSE 5 days a week, 10 min of LISS, and my lowest calories on my last cut was 1,700 calories #metabolismonfire .
📍PSA – currently on my 2 week of my reverse diet #staytuned
183 1,43722 hours ago
She is a true fighter. You can see it in her eyes. She wasn’t born strong, she was made strong.
Happy Friday tribe [Tag a fellow sister and read below, this is for you my queens] 👸🏽👸🏼👸🏻👸🏿 "A successful woman is one who can build a firm foundation with the bricks others have thrown at her"
Nothing can stop you if your determination is stronger than the obstacles in front of you.
Reinvent yourself everyday and never stop being incredible. Change is good; it's liberating. There is nothing more powerful than a woman determined to rise, and you my sisters will accomplish that and more.
Whatever you are going through right now, embrace it and let it fuel you to propel you forward. You are stronger than you think...So let's rise above together. We can, we will!
Feliz viernes mi tribu [este mensaje es para mis reinas. Menciona a tu mejor amiga y dedícale este mensaje ] 👸🏽👸🏻👸🏿👸🏼💪🏽 " Una mujer de éxito es aquel que puede construir una base firme con los ladrillos que otros han lanzado contra ella"
Nada puede detenerte si tu determinación es más fuerte que los obstáculos que tienes en frente.
Reinvéntate cada día, no dejes de ser increíble. El cambio es bueno; Es liberador. No hay nada más poderoso que una mujer determinada a subir, y ustedes mis hermanas lograran eso y mucho más .
Por lo que sea que estés pasando ahora mismo, úsalo y deja que te de las fuerzas para ser una mujer aún más fuerte. Lo haremos juntas porque si se puede.
Hallo meine lieben...
Heute hatten wir einen tollen und ruhigen Tag... eigentlich ganz gemütlich.
Ilay geht's schon etwas besser, also der Fieber ist zumindest weg😊👍🏼
Der Übeltäter ist ein Backenzahn den ich heute entdeckt habe🤭 😍
Jetzt kommt das Wochenende und vielleicht klappt es dieses mal auf den Weihnachtsmarkt zu gehen ♥️
Was macht ihr am Wochenende???
Eine wunderschöne #gutenacht und ein schönes #wochenende ♥️
6 2171 hour ago
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