Last Christmas we took a photo like this, looking back it seems like forever ago and who would of thought in only a years time we’d have the most magical gift of all on his way ❤️ Feeling like the luckiest girl in the world, I’m so utterly grateful for my little family. Sending all my love and well wishes to everyone this holiday season, let it be a time to reflect on all the blessings we have and to be thankful for everything around us ❤️ can’t wait to see what the next year brings 🙈🥰 #33weekspregnant
This is pure happy. It doesn’t come around for me often. Usually I have to go searching hard for it. But as I grow older, I’ve gotten way better at noticing and enjoying it. ✨
What’s ironic is that after this picture I did my workout, felt like a rockstar, took a shower, and tried on dresses for a wedding I am attending in late December. And that my friends, was all it took to bring me from my highest high to my lowest low. ✨
This was the second round of dresses I had ordered for this event and not a single one is going to work. I immediately blamed myself, hated on my body, second guessed my food choices, called myself lazy, fat, gross, and ugly. My husband did his best to comfort me but all that came out was “why don’t you just buy something that fits” and “go to the store if you have to”. He really was doing his best to comfort me, he just can’t relate. Men pick out a tie, put on a suit and are ready to roll in 15 minutes. Maybe 30 if they have to shave. Don’t get me wrong, I truly LOVE doing my hair and makeup and I’ve gotten over the stigma of feeling guilty that is takes me 2 hours to get fully “ready”. But the clothes, the clothes are something I just cannot wrap my brain around.✨
Even if I can get over the label size I need to buy (which, tbh is SUPER hard) why are there no cute things over size 16? Why when you get into “plus size” clothes does everything get frumpy and ill fitting? Where are all the clothes for gals with big chests and mom bellies? I literally do not understand. I know I am not a small person. I know I could make better food choices. I know I am not perfect, but I do my best. And I honestly don’t think I look terrible. My whole purpose of this health and fitness journey is to feel better about myself both mentally and physically. I shouldn’t feel guilty when I go to try on clothes. I shouldn’t feel fat and ugly and worthless. So why is it so so hard to find clothes that fit and flatter and make me feel feminine and strong and beautiful? Don’t I deserve that? ✨
🎄 The 12 Days of Christmas🎄
Pow-sh Version 😜 (Power/Push)
*Follow the same structure as the song:
1 100m Run
2 Deadlifts, 1 100m Run
3 Burpees, 2 Deadlifts, 1 100m Run...
For Time (30 min cap)
1 100m Run
3 Burpees (to knee push up)
4 Box Jumps 24"/20”
6 Ring Rows
7 Modified Bird Dog
8 KB Goblet Squats 53/35
9 KB Swings 53/35
10 Wall Balls 20/14
11 Double Unders
Some movements aren’t serving me anymore and some are just fine if I am slow and intentional. It’s really about knowing my body and stopping if something doesn’t feel right. Each woman’s pregnancy is different and what exercise might work for one person may be detrimental to someone else. Right now I am feeling good and incredibly thankful for the things I can do and happy with the modifications for the movements that aren’t best for me right now. 🙌💪🏼
I like to do circuits on leg day,
so here is one with a couple old fashioned exercises to really target the bum. ·Glute Bridges 3 sets of 15 reps
· Kickbacks 3 sets of 15 reps
·Hip abductors 3 sets of 15 reps
Even though I'm not useing weight or a band I'm going slow and making a mind muscle connection and that's the most important part.
Healthy Dessert Idea 🍨
This has saved me a few times in my health and fitness journey. Healthier ways to curb the sweet tooth.
This one is my favorite! Taking Plain Greek Yogurt and topping it with Fruit, Nuts, Nut Butters, Honey or Maple Syrup, and Dark Chocolate!
Such a yummy alternative! Give it a try!
„Babies brauchen feste Zeiten!“ 🧐
Ehrlich gesagt habe ich beim ersten Kind auch so ähnlich gedacht😅
Und deshalb bin ich damals wie verrückt mit dem Jason durch die Wohnung gehüpft, ihn geschaukelt und mich (und ihn auch) verrückt gemacht 🤦🏻♀️🤯
Teilweise stundenlang 🙈
Er hat sich schnell daran gewöhnt und wollte nur noch „gewippt“ einschlafen 😐
Und alles nur weil mir irgendjemand mal gesagt hat: „Kinder brauchen feste Zeiten“ 🙄
Ich war jung, unerfahren und wollte alles richtig machen 👧🏻
Und heute, fast 11 Jahre und 3 Kinder später, weiß ich eins:
👉🏼 Je weniger Stress wir uns selbst und den Kindern machen, desto einfacher läuft alles ab!
Ich persönlich bin der Meinung, dass Babies und kleine Kinder KEINE FESTE Zeiten brauchen ⏰
Zumindest keine, die von Eltern gezielt aufgestellt sind.
Ein Baby schläft dann am besten ein, wenn es müde ist (wir Erwachsene ja auch 🤷🏽♀️). Und mit der Zeit entwickelt jedes Kind seinen eigenen Rhythmus, der sich später immer wieder von alleine verändern und an die „Umstände“ angepasst wird.
Deshalb mach ich mir bei der Alina gar kein Stress. Sie isst wenn sie Hunger hat (Jungs und wir selbst auch) und schläft dann, wenn sie müde ist 😴 In der Regel auch ganz entspannt, beim Kuscheln (nach links wischen 👉🏼).
Ich bin mir zu 100 % sicher, dass Babies ALLES spüren. Wirklich ALLES. Vor allem die Gefühle der Mutter. Ich habe es einfach so oft selbst erlebt: Wenn ich gestresst, unruhig oder einfach nur schlecht gelaunt bin, dann ist das Baby auch quengelig 😫
Deshalb funktioniert so eine Art der Einschlafhilfe wirklich nur dann, wenn man selbst als Elternteil entspannt ist 🙏🏼
Was ich niemals machen könnte ist: ein kleines Baby WACH GANZ ALLEIN mit der 🍼oder gar schreiend ins Bett zum einschlafen legen 🙈
Das wird ja auch immer wieder empfohlen. Und das finde ich ganz schlimm 😓
Bei den größeren Kindern sieht das natürlich anders aus. Wenn sie morgens früh aufstehen müssen (Kiga, Schule), dann geht es selbstverständlich auch früher ins Bett. Aber dazu mache ich mal einen Extra-Beitrag ☺️ Denn da habe ich meiner Meinung auch in den letzten Jahren geändert
Exactly 1 year ago today vs. today. As you can see, in the first pic, I looked miserable, puffy/swollen, & I honestly had no idea what was happening with my body, or what was ABOUT to happen in the following weeks/months. I was still working out, eating pretty clean.....trying really hard....but I was in extreme pain. I knew something wasn't right. I have suffered from #endometriosis and large ovarian cysts for almost 17 years. I went to the emergency room and discovered the fibroid tumor I've had for years was big. Like, really BIG. To make a LONG, story short, on February 12, 2017 I had to go in for a #hysterectomy . I cried so much. Cried because I really wanted just one more baby. Cried because of the pain. Cried because I knew this was going to set me back that much more. After surgery, my doctor told me the tumor was the size of my uterus....which is very big. Fast forward to now....I no longer live with the pain I endured for so many years. I am grateful and blessed to have 2 beautiful children that I was told I would never have. I am grateful for my health and I will never take it for granted. To whomever read this whole entire post, thank you for following me through this journey....and cheering me on each day, month, & year. My hope is that I can be an inspiration to at least one person.♡♡♡♡
The look on my face “well, you’re diet hasn’t been very good, and it’s time to start building those legs back up” —-I’m still proud of myself—— •Remember to set goals for yourselves and make sure they are -EFFECTIVE -SPECIFIC -ATTAINABLE •We all backslide sometimes so practice forgiving yourself •set a series of short term goals that get you closer to your over all goal
#Repost @kathy_k5292 with @make_repost
Last Year when our Lil Babygirl still was inside my belly ❤❤😍😍
So vieles kann in 2 Jahren passieren!!! Es ist so unglaublich. Manchmal vergehen die Jahre einfach so ruck zuck und man kann sich gar nicht mehr so richtig erinnern was so alles geschehen ist oder vergisst einfach das meiste. ABER diese Jahre werde ich sicherlich niemals in meinem Leben vergessen. Von Heirat, Schwangerschaft, Geburt und die größte Herausforderung für ein Menschenleben verantwortlich zu sein. Alles liegt in unseren Händen für dieses kleine süße Baby. Es ist einfach unbeschreiblich. Man ist plötzlich so verdammt wichtig für jemand wie nie zuvor. In 5 Tagen wird die Kleine schon ein ganzes Jahr alt, pupst aber noch immer in die Windel 😁😁 #pregnancy#babygirl#windelpupser#meineinundalles#fitmom#selayarisland#sulawesi#beachlife 🌴 #balilife#pregnantbelly#photography#pregnancyphotography
You’re not a survivor anymore
Many years ago, I asked a fellow coach what the one thing was that hallmarked the unhappy state of being many of us have come to label as codependency.
“It’s the Karpman Drama Triangle,” he said. “People rescue someone by doing something they don’t want to do, or it’s not their business to do. Then they get angry and persecute the person. Then they walk away, feeling like a victim. Again.”
A light when on in that moment. Like a gerbil on a wheel, I could see myself spinning around this triangle. I was regularly rescuing somebody, then getting angry, and ultimately feeling victimized by it all.
I was creating the pain and the drama in my life.
Over the years, I stopped rescuing addicts. Many of us have gotten off that painful wheel. We know we can’t control another person’s chemical dependency, depression, problems, or life. But we may have stepped off that wheel and gotten ourselves into another more subtle drama spin.
A friend recently cleaned out his entire house– closets, garage, drawers. He had to hire a truck to come and take everything away.
“I can’t believe everything I collected and hung onto,” he said. “Most of it was junk that I didn’t want in the first place. I guess that came from being poor and going without for so long. I convinced myself that if it was free or cheap, I’d better grab it and take it home.”
Many of us were survivors at one time. We either genuinely didn’t have a choice or convinced ourselves we didn’t. So we clung to whoever and whatever came along our path.
You may have survived what you went through, but you’re not a survivor anymore. There is no need to desperately cling to whatever comes along. You’re living now. You’re living fully and freely.
Choose what you want.
God, help me give myself permission to walk a path with heart.
According to the Salk Institute we should be fasting 12 hours a day. SAY WHAT? Have 32 oz lemon water to detox your liver, rejuvenate your skin, cleanse your organs and rehydrate. My favorite protein shake for a quick pick me up until I can have a delicious and nutritious breakfast is @drinkorgain creamy chocolate fudge with 3 tbsp chia seeds, a ripe banana, 1/2 cup of fresh brewed coffee, 1/2 cup soy or coconut milk, a dash of cinnamon and fill the rest of the cup with ice cubes. Have a beautiful Friday and happy training 💪🏻💪🏻💪🏻 #personaltrainer#detox#loseweightfast#fitmom#veganrecipes#veganprotein
Glück ist oft das, was man nicht sieht,
weil es uns zu nah vor Augen liegt
Man sucht es wie eine Brille grad,
die man doch auf der Nase hat
Glück ist bekanntlich ein Geschenk,
dass auf uns zukommt,
doch bedenk, dass wirklich glücklich nur der ist,
der auch zum Glücke sich entschließt.
Heute mal kein Bild aus dem Gym oder vor dem Spiegel🙈🙈🙈🙈
Heute ein Bild wo ich mit meiner Tochter am Rheinfall war um das schönste geschmückteste Schloss anzuschauen.😍😍😍😍
Die Woche ist nun vorbei und ich habe viel erlebt und vieles anvisiert.
Ich werde euch gerne zu einem späteren Zeitpunkt berichten was so in nächster Zeit an Veränderungen statt finden wird 💪😊😁
Wie sage ich immer so schön:
Wer sich bewegt kommt vorwärts.
In diesem Sinne wünsche ich euch ein wunderschönes Wochenende🎅⚘😊😉
Beautiful beautiful beautiful angel, love your imperfections every angle, tomorrow come and goes before you know so I just had to let you know, the way that gymshark look on u amazing, but nothing can compare to when you naked. I just had to let you know, I swear to God you’re beautiful. 🎶🎶 @bazzi
Fit by @gymshark
Smile from my soul
Sweat from leg day 🏋🏾♀️
📷 cred @3timesinfinity
7 minutes on stairs at level 10
30 glute squeezes on back ext machine
30 ass to grass air squats
3 sets of 20 hip thrusts
3 sets of 15 dumbbell dead lifts
Took about 35 minutes to complete. The time will pass anyway, use it to be a better version of yourself. 💯
Isn’t there enough fake stuff all over social media? Let’s have some REAL TALK. .
I’m a real woman. I have baby fluff. I have cellulite. I have that ‘mom pooch’. I have stretch marks. I am flawed. I have all those imperfections that make me who I am. .
I remember how desperate I was for years to hide the ‘mom pooch’ — that icky loose skin after having babies which the majority of us moms know all too well. .
I remember when I would loath all these imperfections and avoid full length mirrors at all costs unless I was in a store trying on clothes and then hated seeing that dreaded muffin top. .
I remember years of abusing my body with poor nutrition and too much negative self talk and thinking I can never be confident within myself.
Fast Forward 20+ years. .
I have FLAWS friends and I always will, but by taking control of my health and fitness I can finally......
EMBRACE it all! Hallelujah!
HECK this 55 year old body birthed 2 humans. It’s where I grew my babies, and I love that fact! It’s a good and HAPPY reminder today of how strong and powerful my body is!
Being vulnerable is scary, but being vulnerable isn’t a bad thing. Vulnerability can be a good thing especially when it serves you and helps others. .
We can either love and accept who we are and decide to be authentic or we can stay flawed in mind and not recognize that the beauty of all of us is in our vulnerability and willingness to embrace all of our perfect imperfections. .
Be REAL. Be who YOU are. You are AMAZING! ❤️
“When an adult, pregnant woman or family experience a sleep challenge, one of the most common paths they take to solve the ‘problem’ is one of public inquisition, usually with the general questions being asked right from the start. 👊🏼 .
Quite often one may seek the support of online forums, books, doctors, friends or public groups where the root of sleep issues are not being addressed but rather general questions are asked and general answers are given by others based on the other’s experiences, limited training and particular paradigm, which rarely is holistic in nature. 🧐 .
Most questions asked do not come along with important details about their lifestyle or physical and emotional health history that need to be factored into account before receiving or giving even basic advice or suggestions. There are so many forces that affect sleep and in order to get the root of the challenge we must first investigate the strongest forces that affect sleep in order to first rule those ’causes’ out. 🤔 .
Anyone who is answering health/sleep questions while knowing little/nothing about the clients health and lifestyle history, is just throwing darts at best, hoping to knock out the main ‘problem’. Rarely is there just one main ‘problem’ or factor, and more often than not there are many forces acting upon a family preventing them from getting good sleep. 😴
Throughout my life, I have considered myself a skeptic. When faced with a challenge, before I assume and draw conclusions, I investigate, research, reflect, make connections, use logic, experience, experimentation, evaluation and then invite feeling and intuition to digest, integrate and guide me toward the most optimal solution. In this same fashion I teach my clients and professionals I train to do the same. 🙌🏼
I feel grateful for the opportunity to share what I have learned with all of you.”🙏🏼
Excerpt from my #book#AwakeningThroughSleep 📖 coming out very soon.❣️😉