If I quit now, I will soon be back to where I started.
And when I started, I so desperately wanted to be where I am RIGHT NOW!
When I started this journey I was unsure...
✨I didn’t know how I felt about myself. Was I good enough? Was I worthy? ✨ I didn’t know where I belonged with other women.
Seriously... Making new mom friends is hard y’all!
Like always wondering if they like me- trying to fit in- be in the know and be included, will I be judged?
✨Doubted myself as a mom... I’m a doing too much, not doing enough, are they growing into smart, caring, God loving individuals? .
It’s not always easy, and it’s not always perfect... but it is ALWAYS done with intension!
And I can say WITHOUT HESITATION that I am moving in the right direction. .
Are you standing still or are you moving toward the change you want to become? 💕
BANDED BOOTY BURNER 🔥[like & save]
Recorded today’s entire workout for my beautiful girls. Tag your gym partner & lets Kick off the week S T R O N G. 👯♀️
Workouts are done by splits or supersets.
SPLIT 1 (4 sets)
Glute bridge variation | 10 reps per leg
Hip thrust | 20 reps
I have had zero motivation to workout lately and it’s gotten me feeling guilty and down on myself. ~
I have always been training to reach a specific goal: bodybuilding, dance, wedding, etc. Right now, I have no specific training goal and it has me feeling lost. You would think I would find freedom in this because now I can train however I want; but instead, I don’t know what to do. ~
Also, I have been having some physical issues which is limiting my training as well. The pain translates in my body as low back sharp pains, but it is actually coming from a lack of internal rotation strength in legs and hips which causes my psoas to go into spasm. I am working with Dr. Moses Bernard @mosesbernard to correct these issues, but it is causing me to slow down my training sessions because I’ve had to change some of my execution and awareness in certain exercises. As a fitness professional, this has been hard on my ego. I just want to go all out in the gym like I could years ago. But, I need to humble myself and treat myself with care or this could lead to further injury. ~
I promised to be real and unedited with y’all, so here I am. Frustrated and upset. I know this is just a phase but I wanted to let you know that these days will happen and it’s ok. Everything isn’t perfect like IG would lead you to believe. And you have to remember to take care of yourself! Just because you see someone on IG do an exercise, doesn’t mean it’s something you should do! Don’t buy into programs from “influencers” because they look good in a bikini. Educate yourself and decide if you want to look good for a week or your whole life. ~
Reaching your dreams, living the life you dream of, paying off your debt, buying that dream home or car...it all sounds good, everyone wants that but very few people want to WORK for that way of life.
People see others succeeding, making money, going on trips with their families, making amazing memories traveling and that’s what people post.. what isn’t seen as often.. is the journey it takes to reach that destination, the behind the scenes, the tired, the struggles that happen along the way that can easily tear you down if you let it.
It takes a lot of work, dedication even when things are falling apart, long days consisting of early mornings and late nights, faith in the everyday routine, consistency in the small activities daily to move you forward. It means working and doing the things you don’t want to. It means choosing to turn off the tv and the social media to focus and hustle!
What you want isn’t going to happen over night, in a month, 5 months, a year.. probably not even a couple years.. just because you work hard for “awhile” doesn’t mean you’ve “earned” anything and that you “deserve” the success.
Wanna know what’s TOTALLY SEREAL?! You can have EVERYTHING you have ever dreamed of.. but your hustle, your why, your work ethic.. has to be bigger than your excuses! You have to take action in your life and let go of the self pity!
I haven’t reached my destination but I’ve got BIG dreams for me and my family. I’m TIRED, I struggle but I’d be lying if I said this process hasn’t been the most rewarding, fulfilling, blessing, life changing process I’ve ever started!
Stacking up my supplement staples thanks to @nutritionwarehouse 🤩
I’m a simple girl when it comes to supplements. All I need is a tasty protein, good pre workout and affordable creatine.
Currently loving the @genetixnutrition Lean whey in chocolate and salted caramel, and trying out a non-skim pre workout from @anabolix so I can get in a great session without giving up one of my five daily coffees 🙃
All brands available exclusively at #nutritionwarehouse ✨
📸 @mcconnell_photo 💫
1 431 hour ago
What are you waiting for?
. 🛑Stop procrastinating 🛑 Stop putting off til tomorrow 🛑Stop trying to get ready before you can commit.
Each day you you put your goals on hold for tomorrow, you’re a day further away from your goals.👎🏽
You need to start right where you are, right now‼️
You want abs, clean up your diet today. You want to drop 10 lbs, go do that cardio today. You want to get rid of that stubborn bra fat and pump up your booty, go lift those weights TODAY!
Don’t sit there and wish to be better. Don’t lie to yourself and say you need to get ready to commit. Just get up and get started on your goals today. .
Even a small step forward gets you closer to your destination 👣
Nothing happens overnight. But as the days go by and you continue to work towards your goal, you’ll be right where you wanted to be!🔝 _
🏋🏽♀️Workout Deets 🔊SOUND ON .
🍑Booty/Inner Thigh Sculpt & Burn🔥
4 Rounds - 20 Reps 😎
1) Wide Squat - Sumo Squat
2) Wide Angle Deadlift
3) Stationary Side Lunge .
Favorite position? 𝐂𝐄𝐎 ✨
But really, being a leader has always been in my blood & recognized in me by others.. but I always used to think I wasn’t smart enough, old enough or good enough to the a 𝘵𝘳𝘶𝘦 leader.
Which is all 𝐛𝐮𝐥𝐥𝐬𝐡𝐢𝐭, obviously, but I didn’t always think this way. I’m so thankful my team knows I’m a human being, and not everything I do as a leader will be perfect. However they do know: I will always be down in the trenches fighting/learning/growing with them, always failing forward and never giving up on 𝐓𝐇𝐄𝐌.
I believe that other people see our potential better than we could ever see it, especially our leadership. So when I tell my team how incredibly capable they are, it’s because I freaking 𝐦𝐞𝐚𝐧 𝐢𝐭.
Stop selling yourself short. Do the hard thing. Find a squad that challenges you to be better. Get comfortable doing the uncomfortable. 𝐃𝐎 𝐍𝐎𝐓 𝐆𝐈𝐕𝐄 𝐔𝐏.
I’m ready to show you your true potential, sister. All you have to do is say ‘Yes’ 👯♀️♥️
Phrase du moment : « sois plus forte que ta flemme ». Cercle vicieux, moins t’en fais moins t’as envie d’en faire mais quand je vois des photos comme celles ci, ça vaut la peine de se bouger le cul, faudrait peut être songer à retrouver un semblant de shape, je dis bien un semblant, pour l’instant... 🙄 ***Pense bête : faire attention à ne pas devenir obèse (@florianbastian 💋)
2 341 hour ago
CHEST & TRICEPS💪🏼
I was unable to go to work (or the gym) today since my little man is home sick. So today I got in a bomb at-home workout that required little to no equipment! I did 3 sets of each and it only took me 45 minutes to complete🔥
When you do what you love, work is never works. Its fun good vibes & positive energy✨ ESPECIALLY when you link up with like minded Queens who have the same mind as you when it comes to being a BOSS & making BOSS moves. Ain’t no competition or camparison over this way💁🏽♀️ Watch the company you keep💕 •
💕BACK AND BICEPS💕
Happy Monday! I always start off my week with back and biceps because it’s my favorite. It gets me motivated and excited to hit the gym bright and early! .
I’m 2 weeks into my 5 week cut! So far I’ve lost around 3 lb! The goal is 5-6 lb. I’ve been bulking for about the last 2 years and really got serious about it 6 months ago. (When I started lifting 6 days a week for about 1 1/2 hours or more) My goal was to put on muscle! And of course while bulking I put on a little extra fat with it. During my bulk I did little to no cardio and didn’t watch my diet strictly. To get lean physique I’m shedding that fat to reveal tone muscle. The biggest way I’m burning fat? Calorie deficit. I’m consuming less calories than I’m burning. I’ve added 15 mins of cardio to my daily workouts. The hard part is to do all of this and not lose the muscle I’ve worked so hard to achieve. I have less energy because of my low calorie diet so during my cut is not the time to be increasing weight and lifting heavy with low reps. But I do still put in plenty of time in the weight room to make sure I don’t lose muscle! Hopefully by the end of this you’ll be able to see my abs!! 🤪
💕T bar rows-3x10
💕Decline bench EZ bar curls-3x10
💕Pull ups-3xamrap 💕Single arm cable bicep curl-3x10 (each arm) 💕Bent over BD rows-3x10 (each arm)
💕Squatting cable curls-3x10
Embrace your curves ladies. Love your body no matter what shape or size. If you don’t like something your have the ability to change it 💪🏻
For years I hated how I looked in pictures and my self confidence was low to none. I wanted to change my appearance on the outside, be healthier, and feel more confident so I learned about health and fitness. It has changed my life completely! Not only did it change me on the outside but on the inside as well; about how I view myself. Now when I take pics I feel confident and beautiful because I know the work I put in to get where I am and it’s such a satisfying feeling seeing the results of your hard work and dedication 😌
2x7 pull-ups straight 💪 when I’m not 🏊♀️, 🚲 or 🏃🏽♀️ I’m forcing myself to do pull-ups which just so happen to be one of my least favorite exercises to do 😆 when I started swimming & triathlon I felt like I had noodle arms & I was getting a lot of back pain, I was told I had a weak lower back - so I’m determined to have no weaknesses in my back, shoulders and core. Pull-ups are one of the absolute best exercises you can do for you body. And arguably one of the toughest. Still working on being the badass like the little girl I used to be who could out pull-up all the boys, (I was also 50+ pounds lighter) but I’m slowly getting there! Next time I’ll go for 10 💪
7 501 hour ago
Work hard, play hard! 🎉🍸 Had the best time celebrating an amazing friend and client this weekend in Las Vegas! But after 3 days of serious overindulgence, it’s time to get back on track. Even though I’m sluggish coming off the weekend I made sure to get to @gritcycle today so I can set myself up for a productive week. Life is ALL ABOUT #BALANCE !! If you had too much fun this weekend don’t beat yourself up, just use today as a fresh clean slate! If you need help getting started, DM me for your free trial 💁🏻♀️
Don’t let others box you into their idea of what they think you should be. A confined identity is a miserable way to exist. Be you and live free. Trust that in living true to yourself, you will attract people that support and love you, just as you are.”
– Jaeda deWalt .
. 📸 @paultirado 💄 @makeup_by_jecee
22 958 hours ago
"Always remember you are braver than you believe, stronger than you seem, smarter than you think and twice as beautiful as you've ever imagine."- Dr Seuss
WHY START MONDAY!!!??
It's not just a SHIRT...It's a REMINDER.
Shop @whystartmonday's look through our bio link.
This new level of your life will demand new things from you: different skills, different time management, different ways to rest and recharge. Don’t be discouraged if it feels like you are on a learning curve! You have to move different when you want different! 🎉🎉🎉 Enjoy this brand new week, and all the brand new opportunities to create what you wish existed, to seek out new horizons and push yourself in exciting ways! You've got this 💪🏼💕 #youvegotthis#girlcode#getexcited 💖😘😍🙌🏼
fall fashion, pumpkin everything, and soup weather, it’s my favorite time of year, anyone else? 🙋🏻♀️🍜 #ad today marks the launch of @mikesmightygood limited edition vegetarian coconut milk lemongrass ramen, available on their website and @amazon! once it runs out, it’s gone! my boys and i live on these ramen cups, especially when i don’t feel like cooking. you can save 15% off your orders with code KALEJUNKIE at checkout 🙆🏻♀️ #kalejunkie
64 6272 hours ago
no motivational post today—just me standing on a street corner in san francisco soliciting random strangers to stop and take my pic before i got my ass handed back to me at barry’s 🤷🏻♀️🤷🏻♀️🤷🏻♀️ because when i wake up feeling happy, i capture those moments so i remember the good days ❤️ happy saturday! #kalejunkie
66 1,42514 September, 2019
Looking for a fun challenge this weekend? Try this single leg bear crawl pushup on a stability ball as shown here by my awesome client and NPC figure competitor @lpetchlee1 . Notice how she’s using slow & controlled eccentric isometrics to dial in her mechanics and maintain control.
In fact without the use of eccentric isometrics, this exercise as well a many of the advanced moves I post would be nearly impossible. Eccentric isometrics help the lifter use the improved proprioceptive feedback & kinesthetic awareness they receive from emphasizing the eccentric to fine-tune their body mechanics. This inevitably leads to approximately 90 deg joint angles on most movements as this represents the most biomechanically & neurophysiologically sound position not only for functionality, athletic performance, & joint health, but also for strength & hypertrophy training. To go deeper than 90 requires the lifter to sacrifice muscle tension & activation in order to allow various degrees of collapsing. Maintaining maximal full body tension, spinal rigidity, & motor control inevitably causes the lifter to hit 90 deg without them even having to be coached as it’s coded into our physiology & DNA as instinctive, natural, & optimal movement. Read more about this in my book MOVEMENT REDEFINED.