This morning my Mum asked me what I love. She said to me what are you doing in Australia, what did you set out to do? And I hesitated a little bit. Next thing I know she’s shouting down the phone, you love the gym, you love going off to CrossFit, meeting new people and eating donuts. So go and do that. I’ve been so stressed out about getting my 88 days done, I forgot what I was here for. And what I am here for is to enjoy myself and have positive experiences, doing what I love. The last two weeks haven’t been negative at all, I got to see some more of Australia, see my brummies again, ride a bike and swim in a pool for the first time in forever. Oh and spend a week with some very cute doggies. It’s Friday, so go and flex because that’s the thing to do on a Friday. But also think about what you love, what you want to do and maybe take an extra 30 minutes doing that activity, remind yourself it’s what you’re meant to be doing because it makes you happy and being happy, doing what you want to do even if it’s for a couple hours, is what you should do. Have a fab Friday, smile, be awesome and FLEXXX 🧡
Carrots are super yummy snacks that are extremely affordable and versatile for college students!🥕
You can sprinkle them with @traderjoes bagel seasoning!😱
Dip them in guacamole packs, hummus packs, @kitehillfoods almond milk cream cheese, and almond butter packs!✅
The perfect on-the-go snack to keep you satisfied in between classes.🧠
I was talking to a coaching client about a new eating plan she’s doing. She said she was almost in tears because she CAN eat the foods she likes.
I was almost in tears because I can relate. As someone who has struggled with an eating disorder, the stress and guilt associated with food could be overwhelming at times. I know we aren’t alone in this food, stress, guilt cycle.
I’m finally at a point where I have a good relationship with food. If I can share that freedom with just a few other people, my coaching journey will be worth it 💕
GUYS I’VE MISSED YOU 😭💖 i do this really cute thing where i stress out about what to post and then i don’t post because i don’t want to waste your time but then i start to miss you so much because i haven’t posted and then it goes ‘ROUND AND ‘ROUND 😭😭😭 BUT I’M HERE! ✨ how are you? what have i missed? i’m posting a new video tomorrow YAY! 😉😍 OKAY BYE I LOVE Y’ALL! 🐰
Thursday hang times.
Let’s talk about “NO PAIN, NO GAIN”.
I’ve had people come to me describing previous experiences with a trainer that floor me. I recently met someone who said they worked with a trainer for a few months. They complained that their knees started hurting during the exercises. The trainer’s response was “You’re fine, just work through it!”. She has since continued to have knee issues.
This stuff makes my blood boil. Listen, you should never be in pain! The only uncomfortable feeling should be a muscular “burn” or “tightness” when performing the exercise. If you experience sharp pain or aching, please stop!! Especially when it is joint pain. This is your body saying something is wrong. Here are a few ways to proceed: .
♦️ make sure you are adequately warmed up. If you have not performed at least 5 min of cardio with moving stretches, stop, and warm up to lubricate your joints. .
♦️re-asses your form in front of a mirror. First though, educate yourself on what proper form is via the internet or by asking a credible fitness professional. .
♦️modify the exercise or reduce the weight lifted. For instance, if squats bother with weight or bodyweight.. try to sit down and stand up repeatedly and/or widen your stance. Most exercises have modifications you can find in research. .
♦️Just don’t do that exercise. There are a variety of exercises to work all particular body parts. Find one that doesn’t make you feel pain. .
♦️Try looking into extra support/compression to help stabilize the affected joint”
Because every picture has a story to tell.♥️ Here is mine.⬇️⬇️⬇️
Three years ago I reached my deepest darkest point in my life. I hated the way I felt, I hated the way I looked, I hated the way my life was going, I hated my circumstances, I hated being sick and in pain, I hated mean people, I hated me, and I hated my life.
Prior to that point in my life, I had gained over 80 pounds in three years. How? One- I was sick. And two- I ate my emotions. Over the course of my weight gain, I developed a corpus luteum cyst that grew so large that it took over my fallopian tubes. I was SICK! There wasn’t a day that didn’t pass that I wasn’t in pain, that I wasn’t nauseous, or dizzy, or tired, etc..
As my cyst continued to grow, I grew weaker and sicker and wanted nothing more than to just rest. During this time, I lived in a horrible situation and was always worried about my safety and my life- as well as Sam’s too. Long story short, I felt all alone, scared, and anxious. I’m thankful looking back on that now to know that I had the love of God and Sam with me. However, no matter this love, I took to the only other thing that could comfort me- food. I ate when I was scared. I ate when I was worried. I ate when I wasn’t hungry. Food became my escape.
So as you guys can see, my story isn’t pretty. It isn’t perfect. I didn’t just lose all my weight overnight. This is only a glimpse into everything that I have been through to get to where I am today. But this is my life. My real life. I am a real person and share many experiences with each of you that you may have never known about me. I’ve been through A LOT!!! I know what it is like to be unhappy for yearssssss and I strive each day to not go back there.❌
So here are these photos. The photo on the left is not me at my heaviest but it’s still a throwback of the girl I was a year ago. Don’t stop believing in yourself just because you are not where you want to be. And remember, every picture tells a story. Would you like to know more about mine???🤷🏼♀️ Remember:👇🏻
Keep going. Keep growing.🌳♥️
Be Real! "You were born to be real not to be perfect"💞 I like to choose happiness and I also like to make choices that make others and myself happy. That's exactly what happened when I said YES to coaching! Coaching has brought happiness to me and so many others💗
I can't wait to hop on and share my story tonight...share with those interested in coaching how happiness for myself, others and my family has come from this journey.
Distracted by my dog. Still cute tho 💁🏼♀️ Let me start by saying that supplements are NOT necessary for gains. They are not magic, they do not mean you dont have to work your ass off. They are just a small tool you can use if desired.
I use a few supplements for a few different reasons I'll go over below 👇🏻 Whey Isolate: I use this to hit my protein goals. Plain and simple. I do not use this as a meal replacement. I still have several meals a day but I find this useful after workouts to ensure I'm getting protein into my muscles right away and like I said earlier, to hit my protein goal.
Creatine: a highly consversial supplement and one of the most researched supplements. I take this because I feel like it does make a difference. I feel like I can lift a bit heavier and see more definition in my muscles when I take it.
Glutamine: I exercise 6-7 days a week and 3-5 days I'm hitting the gym twice so I take this to prevent over training and to help me recover faster so I'm ready to take on my next session with 110%. I've chosen "Naked" because I like the fact that it's one ingredient. I dont want to put a bunch of long words that nobody's quite sure what it is, into my body. Also, the price is right. This stuff is completely tasteless and I mix it into water or my protein shake and you dont even know it's there so I like that about it as well.
This is all just person preference! Find what works best for you and your lifestyle!
The past couple of days have been pretty intense ones for me. I’ve been really struggling with some of my goals. I did pull myself off of my diet yesterday. But the plan I initially had in mind is something I have decided that at this point I am not going to begin. I will always keep it real about my thought process, struggles and goals. So I will explain 😊:
I had decided this summer that I would go on a cut for a month. Basically a mini cut. Just to prepare my body to bulk up this fall and winter because I would like to see some significant growth. Specifically in my arms shoulders and glutes. Well during the mini cut I had starting using a calorie tracking app. And I began to obsess over calorie counting. A bit too much. I saw some progress within the past several weeks, but I was miserably hungry and I could also tell I wasn’t in a good place in my mind with what I was doing. Thank God for my boyfriend. He listened to me, and then talked me through all of this last night. He helped me think through a plan in setting some clear attainable goals. ———————————————————
I decided that I am not going to count calories. I know I shared in my story yesterday that I want to increase my calories and lift heavier etc. And yes you guys I totally do. But what I found while losing a few pounds is that meticulously tracking takes so much joy and excitement away from training. And that is something I just cannot allow. Some people track and do really well with it. But that is something that is just not for me. Not because I’m lazy or I want to eat whatever. But because I don’t like the place tracking calories puts me in mentally. And if I stay in that place I’m not sure of the outcome. I agreed last night to not count. But to eat clean, forego carbs after 5:00PM, and only allow myself an occasional treat. I’m sharing that because I want to share my new plan, to hold myself accountable. I will still continue to train hard with heavy lifts and multiple days of cardio. Hopefully with eating more through the day and with eliminating evening carbs I’ll stay lean but see the gains I want to see. Thank you everyone for your encouragement and support 💖!
| TIME FOR REAL TALK FOR A SECOND |
I don’t know about you guys but as a woman how fucked is it when you are dieting for whatever reason and you get your mfkn period. I’m eating this sandwich wishing it was a block of cadbury milk chocolate rn!! Help!! #imsopretty#picforattentionobviously 🤷🏻♀️
why aren't things getting better. I woke up this morning already wanting to cry and I'm so angry and sad for no reason and I've been putting up with it for so long it's not fair. I went to my lit tutorial even though I was on the verge of tears and/or screaming the entire time and all I want to do is lie in bed and cry but I have assignments due and work tonight and the urge to just fucking slash the shit out of myself is back I think I just want to make the pain tangible. It's hard to eat like this not because of ED reasons (tho obvs that's there) by because I just have no motivation to take care of myself and bother to get food but I did I got this which is a bit easier as it's a (cal dense) drink so argh I don't know I know this is incoherent I just want all of this to stop
My life, my weeks, my days have my putting me in every direction but somehow I manage to get most things done. Being a mom of 4 doesn’t stop me from finding time to work on a little bit of me! Which is why I keep on posting. I find giving up the tv 📺 is one way I can squeeze 30 minutes in for me. This body is not 20 anymore and I wanna believe that I am gonna keep pushing until the last jelly roll cellulite dimple is gone lol or something like that. 😮🤣But honestly it’s not just about appearance it’s about the mind as well. What I have learned to overcome the last couple years is far more important than my actual physical results. It is a win win all around & life is a whole lot better because my attitude changed too!
Don't think about what can happen in a month. Don't think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can each day.
#winningmom#givingtome#mombod#fitfam#fitnessaddict#igfit#momlife#bööty#legday 🍑 #committofit#busymom#dreambig#effort#fitnessmotivation#madeintheusa#noexcuses#strongnotskinny#buildingmuscle
Took an extra rest day because my body was screaming for it, and that’s okay! Won’t fit all 5 workouts in this week but I’m over it because I also have been walking 15k-20k steps a day. Trying to get used to not everything going to plan (tough for me) 🙈
Art week at Uni 👌
Crossing my fingers for my first big exam of the semester.
Pushing myself fuel my noggin with an actual substantial lunch so I better do well lol.
Listened to an awesome gal @laurenkaech talk about “decision fatigue “ when it comes to food choices in recovery and definitely had a kind of lightbulb “wow I totally get that” moment.
Aim - just focus on a sandwich lol 😅
The Vigorous Man!
Strength is not just about our physical capacity.
Strength is about being able to handle our every day stresses and really hold down our own with decisions we make.
We strive to get stronger with resistance based training and we learn from the lessons of it as well.
The biggest lesson you can learn from the squat is, no matter how much you are feeling the weight of everything at the bottom.
You can always fight your way up, and if you can't today, there is always tomorrow 💪💪
when you put a red sock in with your whites 🧦 honestly I can't believe how much i've grown in the past six months - the girl who grabs phones and sneaks into her mum's computer to delete every single photo of her has almost disappeared. I barely have any photos of me from before 2016 becuase I would delete them all, ashamed of the body and mindstate I was in. i am so proud of all the development I've made with my little brain and body and overall acceptance of myself ☺️
Trying to find the time to write my grant, do my homework, study for exams, plan my experiments, actually DO my experiments, read lab papers, prepare presentations, workout, make food, spend time with my family, exercise the dog... all of that, and more! It’s overwhelming. And honestly, I have imposter syndrome, badly. I don’t always think I can do it, and I don’t always believe in myself. But I always keep pushing, keep striving. And then some days, I do feel like I belong, like I’m doing the right thing, like I’m going to be okay. Those moments are worth every doubt, every anxious thought. I’m going to be okay. ❤️
this is a little room in my house that I enter about 3-4 times a week - the painting i'm standing in front of was painted by my grandma - who is 90(!) and lives on the other side of the world to me ☹️ when I spent some time with her last year she was telling me stories about her childhood. her dad bought an abandoned railway cart and turned it into a home for her, her mum and her siblings, until she had to go and live with her grandparents when her youngest sibling came into the family. she had a childhood that I could barely register. she's an incredible woman and I hold her close to my heart - as much as she may disagree with my path in life (hello tattoos) I know she loves me dearly. family is a precious gift 🙏🏻💕
the daily strug of not getting out of bed ❄️ beyond excited for the weather to start warming so my NEAT levels rise with beach hangs and walks in the sun instead of cuddling under blankets and shivering 😬