When you look at me I hope you see strength, resilience and drive. I hope you see a woman confident in her femininity, a woman no longer ashamed of herself. A woman who isn’t interested in validation from anyone other than herself. When you look at me I want you to feel inspired to fight for yourself. Show up for yourself. Believe in yourself. Embrace your body. Nourish your soul. And never give up girl.... Your body is more than a sex object, it’s a gift, treat is as such. I believe in myself, and I believe in you. Do you believe in you?
Practice. This is in my opinion something that is not talked about enough. Everything is about PRs, the latest and greatest variation or program, but not what truly gets you strong and allows you to last in the long term. I remind my lifters that form will get them further than anything. It is your base and if your form has holes in it, so does your base. Perfect your technique to the point that every single lift looks exactly the same. That should be the goal. A great way to do this is to regularly include the competition lifts in your training. People that don’t do this I feel are really missing out on possibly progress they could be making by making their technique better and filling those holes. #backyardbarbell
Being skinny is not a goal that I have. I don’t want to be skinny or thin. Those words sound weak to me. I want to look STRONG and HEALTHY. I want people to say, “dang girl your hard work is paying off.” Being skinny used to be the only goal I had, and it seemed as though I could never achieve being skinny enough. I was not healthy, and I put my health at risk at times to try to achieve my goals. Then I would fall of my extreme diet and gain all the weight back and more by overeating. My mindset is different now. I’m searching for balance. I’m stronger and healthier than ever and I plan to continue on this journey to be the best that I can be. 💪
Do you take post workout or even know the benefits of it?!
•Post workout 30-40 minutes after your lifting routine can help with improved recovery, muscle soreness, increase the utilization of body fat and so much more.
•A simple, common mistake people make when they have their post workout meal or shake is not including a carb. When lifting the energy used is called Glycogen, a carb that is stored in your muscles. Sooo if you use all this energy (glycogen carb) when you’re lifting then what happens after you’re done lifting? Does it just come back? Do I never see it again? Am I gonna die?! Lmao, no, you’re not gonna die. But it is crucial to replenish that glycogen post workout or you wont be able to recover to your fullest potential. Now let me tell you why.
•When you drink a protein shake it is mostly protein. Correct? Yes you are correct. Even some of the best whey isolates like Optimum Nutritions Gold Standard whey have very little carbs because that’s exactly what it is. A WHEY. ISOLATE. Soooo where do I get my Glycogen from then? I don’t feel super tired after my shake. Isn’t that a good thing? Yes it is but here’s why.
•When you drink your whey isolate your body takes all that protein and MAKES it into Glycogen. “Oh that’s awesome!” Not really. If it’s turned into Glycogen you have no protein left. In a standard scoop with about 30 grams of protein a solid 15-20 grams of that is turned into Glycogen leaving you with very little protein to recover your muscles! See why you’re always sore now?
•Do yourself a favor and include a carb to your post workout shake. Click the link in my bio for a direct shot to a stack which includes all the Glycogen carb you need AND a whey isolate to go along with it in some bomb ass flavors!
Self talk...stop comparing yourself to others. Stop saying I will never be able to do what she does, I’m not pretty, skinny or fit enough, I don’t have what it takes...blah blah blah 🗣 I felt this way, and yes those thoughts creep back into my head constantly 🤯 Lean into fear and do things that seem awkward and uncomfortable. You will open your world to new possibilities 🙌🏼💯
I AM FIERCE!
Bench Shredded Abs Workout⚡️💕!! •
Try these for a killer Ab burn! My abs were on fire 🔥. •
Perform each movement 10-15 Reps x 3 (except number 5 I try to hold myself up & my legs for as long as I can 3 times) •
You don’t need a lot of equipment to get your abs cut just a bench or the floor will do💙 Check out my last post for how I stay motivated all month 👍🏻
Spicy Peanut Chicken Stir Fry. Yumm!
My last post got so much more attention than I expected, so ill post the recipe right off the bat here. Please like, follow, and share for more content!
I cook 14 meals at a time (one week's dinners for myself and my girlfriend @m10mitchell)
I dont cook with recipes so everything is estimated, always taste your food as you go and adjust accordingly.
For the Chicken:
5lb chicken breast, cleaned, butterflied, cut into 2 inch strips
2 cup creamy peanut butter
1 cup teriyaki sauce
2 tbsp fish sauce
1/4 cup soy sauce
1/4 cup brown sugar
1 tbsp chili paste
3 cloves garlic, grated
1 tbsp ginger, grated
1-3 tbsp red pepper flake (depending on spice tolerance)
2 lb spaghetti, cooked, drained
Mix all ingredients except the chicken and spaghetti in a bowl using a whisk. The sauce should be slightly thicker than water. Pour sauce over chicken in a slow cooker and set for LOW for 5 hours. Be sure to stir and break up the chicken a couple times during cooking. Use a slotted spoon to remove the chicken from the sauce and set aside. Add cooked spaghetti to the sauce, and continue to cook for 5 minutes.
1 lb peas, frozen
3 bell peppers. jullienne
1 red onion, julienne
1 lb shredded carrot
1 bunch scallion, thin bias cut
2 tbsp seasame oil
Heat oil over high heat in a wok. Add peppers and onions and saute for 3 min until they begin to turn translucent. Add peas and carrots and continue to saute for another 3 minutes until peas are hot throughout.
To make the bowl:
Place some spaghetti in the bottom of your bowl/container, top with chicken, then veggies. Garnish with scallions and enjoy!
I must confess that I don't always play by rules!🙄 I don't always follow tutorials or instructions of how to correctly do so and so routine or exercise😲
Sometimes I just do whatever feels good in the way it feels good. Sometimes for half an hour, sometimes for 5 min.
Sometimes I don't even put my exercise clothes on while messing on the mat!
I don't believe in diets and I really don't like the machines in the gym!🏋🏼
I really feel and believe in the more intuitive way of taking care of ourselves. Every one of us is a unique human being, as outside so inside, why should the same way of exercising fit all?
It's all about finding your own body and mind connection.
Love yourself first and the rest will follow!😍😘 #onlinepersonaltrainer#doityourway#keepitreal#intuitiveeating#projectbodyandmind#doyourbestandforgettherest#naturalhealth#intutivemovement#loveyourself#learnaboutyourself
V E R B I N D I N G
In verbinding zijn met mijzelf is nog niet altijd zo makkelijk. Voor mij is een belangrijke stap naar verbinding met mijzelf, in verbinding staan met de natuur. En te voelen dat ik niet gescheiden maar onderdeel er van ben. Dat mijn lichaam is opgebouwd uit dezelfde elementen en energie.
Ik ben natuur!
En nu verstoppertje spelen in de bergen bij mijn broer en schoonezuster in Zwitserland
Back at it again with another arm day! As of right now I'm hitting arms once a week. Last night was a light arm day, next week will be a heavy arm day, I alternate back and forth. To be honest the gym hasn't been my main priority lately... Between working full time, school, mma, social life, and getting everything situated moving into my own place I've been pretty busy. But life has been treating me very well. Here's some of the movements from last nights arm workout. Sorry for lifetimes horrendous lighting.
Back progress hard work always pays off. Results is my addiction and what keeps me motivated. In the beginning was very hard to be patient, I wanted fast results like everyone does. The most important thing is being consistent, put in work at the gym. Make every minute count, and try to be active thru out the day.
And one day the skinny, weak, and self-conscious girl decided it was time to stop being skinny, weak, and self-conscious. Six years ago, I made one of the best decisions of my life; to stop feeling sorry for myself, to stop wishing I looked like someone else, and to stop making excuses for not taking the necessary steps to become the best version of me.
I had always been skinny and for the longest time I remember that this is what society wanted and imprinted on our brains. I remember in middle school how euphoric it was for girls to be able to walk into Abercrombie and Fitch and to be able to fit into a size double zero. It pains me to say that I was one of those girls. Fortunately for me, I was one of those people who could eat whatever I wanted and still maintained a slender physique, but I remember the day when my eating habits all changed. I stopped believing that I could actually eat whatever I wanted. I thought I had to starve or there might be that chance I wouldn’t be able to fit in my treasured double zeros.
I went years struggling with food and endured self hatred until I finally said, enough is enough; this is not how I’m going to live my life. I was tired of society idolizing skinny and weight loss. I wanted to be strong, both mentally and physically, and I wanted to be an advocate for health. I wanted to put an end to “nothing tastes as good as skinny feels” & start campaigning confidence and having a healthy relationship with food.
My transformation didn’t happen overnight and it wasn’t free of struggles. It was one of the hardest journeys I’ve faced, but by far the most rewarding. I am so proud that I’m not that 115 lb, weak, 1200 calorie eating girl on the left and so proud that I can now step on the scale and see 130 lbs and feel nothing but genuine confidence. Most of all, I’m so darn proud that at 32 years old, I feel the best I’ve ever felt.
Mental health is the most important aspect of life. What controls your mind, controls you. Your diet, exercise routine, and stress levels lay the foundation for how you feel, so fuel your body with good nutrition and break some sweat each day. It’s hard to feel bad about a body you’re taking care of!