Only 2 weeks until Christmas! ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take some time out during the Christmas craziness and come shake it with me tonight! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
〰Cockburn ARC @ 5pm
〰New casual pass $16/ Members FREE!
〰Bring: Water & towel
〰45 min express class - Fast & Fun! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There may even be a Fun Christmas track! 🎅🏼🙊
Monday night date night ... with just my man, no kids 🙀 Like whaaaa? No but seriously we never get to go out alone. Did I mention we’re going down town 😯 Like who are we ? I may have bought this hot new leotard shirt I’m wearing just for tonight. I just don’t get out much, you feel me ? 😂So excited to get to spend some quality time, get some Christmas shopping done, have a drink and relax with the hubs 🔥 🍹 💋There isn’t a better way to spend his night off 😍 Ps my pug NEVER leaves my side
This morning I started day 51 and phase 3. This is a huge step for me. I have never been so committed to a workout program before. I use to just go into a gym and not really know what to do but know I walk into the gym feeling confident! I have more energy and I’m more motivated to get up in the morning and get things done. I look forward to my workout that day and I feel sore and I feel great afterwards!
Here’s a full body workout I did a while ago!
Swipeeeyy to see all of the exercises🤗
So excited to get back into a more consistent routine during the winter break & I’ll make sure to share some more workouts with y’all! -
Hope you babes had an awesome start to your week & for everyone who has finals..good luck!! You got this! Keep pushing through. You’re almost finished with this semester! I just have two finals left & then I’m donee for winter break and I’m so excited haha. I’ll finally be able to decorate for Christmas 🙏🏼😩 & relax for a bit! -
Ps my fall & summer guide are still half off until the winter guide releases..😍 click the link in my bio ❤️ if you have any questions send me a dm!
BUTT AND GUT workout! 🤩🍑 Gut Tip: core movements should be slow and controlled, don’t rush them. Focus on what you are doing and embrace the burn! Butt Tip: always start off with heavy weight and burnout with body weight or band work. Not all glute muscles are created equal, each responds differently to stimulus, so you have to train both ways for optimum glute growth.
I have gotten so many questions about staying on my eating routine while I travel so I’ve put together some of my fave tips below.... I don’t keep to my perfect routine but I have learned a few tips with all the back and forth that may help you this holiday season. —
⭐️Pack snacks on the go and bring food to the airport. People think you can’t bring your own food but it’s just liquids. If you are planning to eat a salad on the plane, they never say anything to me 🤷🏼♀️ —
⭐️Be the one to suggest restaurant and new healthy spots to explore. If you leave it up to someone else they may pick something that will leave you lost for what to eat. I also look up roadside or airport favourites before hand and know which have salads or veggie burgers I can stop at so I’m not lost. —
⭐️Find a market or grocery store near you and make it part of your travel to discover new foods and brands that fit your routine. —
⭐️Bring along to go sizes of your fave products like @vitalproteins collagen or @renewlife to go probiotics! —
⭐️ Learn what makes your body bloat and stay away from it while traveling just to make the whole process easier. As it is travel will bloat you! —
⭐️Drinks lots of water - like a ton. No matter how you plan you will always be consuming things out of the ordinary so get on your water consumption to flush out extra sugars and salts. —
⭐️Don’t forget your vitamins. Just a few days without will leave your body off especially if they help regulate you or your mood. —
⭐️ Drink less caffeine when you travel. It’s stressful enough especially this time of year. I find adding more caffeine into the mix can leave me antsy while traveling so I go for herbal teas. —
⭐️ If possible order stuff to hotel or where you’re staying before your arrival. Healthy snacks, small sizes of your fave products. I always do this 🙈 —
⭐️⭐️MOST IMPORTANT⭐️⭐️ decide you will be eating a few things out of the ordinary routine. Once you’ve made the decision you won’t be so stressed by running astray from the usual salad and smoothie go tos. Stressing will only make it worse. You’re human. Everything in moderation is the key to successful health.
Not making progress with your training?
I’ve been there.
It wasn’t until I started taking my training very seriously that I figured out what I was doing wrong. 👉 GET OUT OF ASSESSMENT MODE. It’s cool to check out your pump. And I’m all for taking post-workout selfies. But for the love of the gain gods, stop 🛑 Cover yourself if you need to. Progress doesn’t happen with each set. Within ten minutes of being in the gym, I saw TWO guys lifting up their shirts to check their abs 🤦♀️ 👉 DECREASE YOUR REST BREAKS. Unless you’re doing sets of 1-3, your rest breaks should not be 5 minutes. It’s okay if you don’t feel entirely “rested” before you start your next set. Your mind is weaker than your body, I promise. 👉 TAKE YOUR LAST SET TO FAILURE. This is a great indicator of whether or not your working sets were enough weight. If you did working sets of 10 with 20 pounds and you were able to do 20 reps with your set to failure.. were your working sets even working sets? 🤔 In other words, work harder than you think you are. 👉 HAVE A PROGRESSIVE PROGRAM. You don’t ALWAYS have to do the same thing. But you should have a few of the same compound movements that you are constantly increasing volume (either reps or weight). #DoTheHardStuff
Oh the stages you go through in your fitness journey! My weight has fluctuated SO much this past year. (20+ pounds, lost and gained)
First pic: before weights, would run a good amount, ate terrible and binged a lot.
Second pic: lifting light weights, lots and lots of cardio, dieting hard for a show.
Third pic: lifting heavy, Crossfit 2-3X and gym 2-3X a week, not tracking my food but being mindful of what I put into my body, FINALLY not binge eating, and I can say I’m so happy and proud of where I am. I still have so many goals I want to reach, and it always seems like the longest process ever, but the journey is worth it. Fitness has definitely taught me a lot about myself, it has also helped me learn discipline and hard work, it goes way beyond motivation.