VITAE FITNESS LAUNCH LIVE!
New fitness apparel launch is live now! Get before it all sells out, or gift to someone else for christmas!
if you have any general questions or about size message me!
Also use my code “zoet15” for 15% off!
(message me if you do so i can personally thank you)❤️💪🏼
I’m officially OBSESSED with this new program i’m doing. I feel amazing from the workouts and proper meal prepping 🤤. I’ve had a few people ask me more about it so I wanted to share! It’s basically weight lifting combined with HIIT (cardio intervals) and core. And it’s only 40 minutes 4 days a week!! Perfect for a dental student 🦷 with a crazy life!!
Girls: "But I can't lift weights, I don't want to look bulky/big/manish!!" Me: Lol. No. You won't. There are three things that contribute to muscle growth.
1: Hormones- I had stratospheric Testosterone levels in the picture on the left vs under 30ng/dl which I have maintained for over a year now. Good luck building excess muscle with that. Now with work, over time things will only increasingly balance out in a totally fashion in terms of muscle volume and bodyfat distrubution. 😁
2: Diet- I went from 250+ grams of protein to under 100g/day, including fewer calories. You can't build a house without all the construction material. Same principle applies here. 😏
3: Training Style. If you are putting a large amount of focus on lower body, prioritizing compound exercises over isolation exercises, and doing more strength work than hypertrophy- you are only going to steer your body in the direction you want it to go. Throw in some quality cardio a few times a week and all the better.
When you know what you want, and want it bad enough, you’ll find a way to get it. 💥⠀
Stop self sabotaging yourself from your goals. 👊🏼 Instead of saying no I can’t do this ~ SAY YES YOU CAN & WILL. 💃🏻 ⠀
And watch how your mindset shifts. 💥 ⠀
Accept where you are currently & understand it serves a purpose in your journey. 💓 ⠀
Moral of this ~ Change your mindset, attitude and change your life. 🙌🏼⠀
You can’t have change if your mindset is still stuck in the same place. 😌 ⠀
Was meant to post this yesterday also, but I guess it’s still #transformationtuesday somewhere still. 🙆🏻♀️😂 ⠀
Happy hump day everyone. ☺️❤️ ⠀
hope you all are having a great week and smashing goals. ☺️🙌🏼💕 #transformationtuesday ⠀
One major thing you need to STOP doing if you want to have food freedom:
PLEASE stop having cheat meals.
When you're giving yourself "cheat meals", this phrase implies that you're doing something wrong. Cheat = "unfaithful". SO, when you're having these "cheat meals", you're implying this message to yourself that what you're doing is "being unfaithful" to your dieting and doing something wrong. Now you’re being given the wrong impression and have a negative connection towards eating for pleasure.
I used to give myself a cheat meal every weekend. SUSHI, BURGERS, NACHOS from the Cheesecake Factory. *Insert drool* OH DANGG I used to get so hype! I thought about it ALLLL week long, and tried my very hardest to be "good" during the week. Every Monday I started to think about what I wanted & patiently (welll kinda) counted down the days, hours, minutes until the day FINALLY came.
And then when it came...it was UGLY... like Kim K's crying face ugly... (sorry Kimmy K.)
My cheat meal ended up looking like me stuffing my face to the max, eating ALL of the things I could possibly fit into this ONE meal (more often than not turning into a 7 course meal), making me feel like a busted can of biscuits because I didn't want to wait until next weekend to be able to have it again... YIKES.
I usually I felt so out of control that 9 times out of 10, this meal just further resulted into a full blown cheat WEEKEND and I binged the ENTIRE time. No self control what so ever.
Does this sound like you too?! Not fun right?! It's miserable, you feel gross, shameful, guilty, & out of control don’t ya?
This is not what a healthy relationship with food looks like. You're not supposed to feel like you're doing something wrong, guilty or shameful after eating a doughnut. You're not supposed to feel out of control every time you’re around cookies. Food freedom is about LISTENING/TRUSTING your body, having control, practicing MINDFULNESS, & nourishing your body with ALL foods that make you FEEL your best. NOT feeling guilty for foods that you want to eat for pleasure.
Stop cheating, my friend. If you need help with this, I've got you. DM me & let’s chat. 💛
Fun fact : Girls who work chest are the best 😜
Some clips from my Shoulders & chest workout today
1️⃣ Chest fly
2️⃣ Seated overhead press
3️⃣ Incline chest press
4️⃣ Rear delt fly
I’m so happy to be off for thanksgiving break, and there are so many new machines I’m excited to try. 🤩 My bench kinda sucked today, you win some and you lose some. I’ll get it next time and hopefully post it(: Happy Tuesday everyone!
Life is SWEETER when you set yourself FREE! 🤸🏼♀️ I used to dwell on things all the time until I realized I have no control over anything EXCEPT my own actions and intentions.
BE THE BEST VERSION OF YOURSELF 😉😚
Wish ya could have an extra hour each morning?
DON’T EAT BREAKFAST💁🏻♀️
“Breakfast is the most important meal of the day” ↴
Conventional wisdom that’s actually commercialised wisdom, the result of marketing campaigns by big $$ names like Kellogg’s + studies only showing a correlational relationship between breakfast & lower body weight, not causational.
What does this have to do w/ anything?¿! Welllll, SAVING TIME is just one of the reasons we’ve come to love intermittent fasting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We used to be those people meal prepping every Sunday stuffing baked chicken into little baggies and proceeding to spill chicken juice all ova.
Or sneaking greek yogurt cups into class [& steamed broccoli] + EGG WHITES into a MOVIE THEATRE just to ‘get our food in on time’
How to ❌not make friends: shuttle around egg whites and broccoli. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure, breakfast CAN help decrease appetite, body weight, control blood sugar, and improve performance if you please… but studies have shown NOT eating breakfast can do the same. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, don’t freak out next time your short for time & skip it - your metabolism & muscles will survive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔸Eat when’s most convienant ⠀⠀⠀⠀⠀⠀⠀
🔸Don’t stress about meal timing
🔸Focus on balanced meals to avoid hangriness 🔸Do what works for you boo boo ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take it from us - we haven’t had breakfast in over a year & homegirls are still alive🙋🏻♀️
Anywho, intermittent fasting isn’t for everyone, but if you’re interested slide into the DMs & we can talk!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Have you ever considered intermittent fasting?
Is it false advertising to post a core workout when you don’t have abs? 🤷🏻♀️🤷🏻♀️ oh well! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are some of my favorite moves for my core! Save this and give it a shot for your next ab workout, let me know how it works out!!!
Speaking of abs: I know this holiday season can be a little nerve wracking for people who struggle with food and diet, and I wanna say I’ve been there and I FEEL YOU! My best advice, and the advice I’ve ALWAYS given, is memories over macros. In 10 years will you thank yourself for eating chicken and veggies over a thanksgiving meal? Or will you thank yourself for having a wonderful experience with loved ones? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enjoy your time with family, don’t stress, be conscious and smart about it, but have fun. Love you all!
☑️ @1upnutrition code: Reagan for $ off ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑️ verse of the day: Matthew 6:34
Happy Tuesday everyone!! 😊Appreciation of my hard work on my upper body. From the beginning of my fitness journey was just focusing on my lower body and never my upper body. My body was so uneven and thankfully someone told me to start doing it after 5 months into getting into the gym lol. For those who are beginners to training I recommend to do full body because if you don’t you have a high chance of getting injured. Even you ladies who are shy, it’s not a “boy” workout! You won't get man shoulders and arms! Don't be afraid because that's how I was thinking! Build that upper body and build those arms and chest because you will appreciate how you can use that strength for lower body days like squats and deadlifts! Anyways I’m so proud! I did some research today and a women build only 1.5pounds of muscle every MONTH! Like whatttttt!! I can’t believe how long it takes and your diet has to be good and exercise! Anyways this makes me work much more towards my body.
Today was a push workout (All workout: 3 sets - 8-10 reps) Lift heavy as you can till you fail.
1) Dumbbell Bench Press
3) Military Press
4) DB shoulders press
5) Arnold Press
6) Lateral Raises
7) Overhead extension
8) Skullcrushers *
Abs workout ( 15 minutes )
Cardio ( 30 minutes )
Bed stretching? Bed yoga? Is it time for bed yet?? Would that I could spend a whole day in bed but than again, I would probably get antsy AF and have to workout or something thus leading to the very reason for this move right here 😆
☝🏼This is me drinking the nutritional equivalent of: 🌾1 shot of wheatgrass, 🥬 3 cups of romaine lettuce, 🍄 4 cups of raw mushrooms, 🥝 a bowl of excotic fruit, 3 raw onions, 🥕 7 raw carrots, 4 cups of nonfat yogurt, 4 cups of radishes, 🥦 4 cups of broccoli, 1 cup of peas, and 10 cups of cauliflower 😳. If you ate all that in ONE day wouldn’t you be like “zamnnnn I’m healthy AF! 💁🏼♀️” ?!?! 😂 But probably couldn’t eat that all in a day if you tried 😜.
All I know is I could easily spend $7 on a sugar loaded coffee that would leave me feel like a turd, or $8 on a salad from a healthy restaurant. Instead I invest in my health each month and treat my body to this superfood shake that is LITERALLY (parks and rec reference 😉) the healthiest meal of my day. It also tastes better than any salad I’ve ever come across AND it costs LESS 🙌🏼. I mean... 🤷🏼♀️...LESS than salad which is like the cheapest thing on the menu 😂. Plus the energy in these things... 🤸🏼♀️✨💃🏼 Just one more perk that you get when you join my online wellness bootcamp. Why haven’t you tried them yet?! 🤩 Next group starts 12/10 so reach out to get details! 🤗 #healthyAF#veganish#vegangains
YOU GUYS!! Here’s some real shit.
I used to basically live my friggin life according to what I thought I was supposed to do. I was so petrified of what ANYONE thought of me that I could never be myself. I never did anything I ever truly wanted to do, not because I didn’t feel that I deserved it (although it actually probably did have something to do with it), but because I thought I wasn’t allowed to do or have the things in life that actually would have made me happy.
So I never put myself first. Ever. I ended up miserable you guys. And the older I got the more I got stuck about trying to relive my “glory days” in some kind of effort to try to start over. But that doesn’t just happen. There’s no going back. But you know what I realized? It’s never too late to pick yourself up and just say phuck it. Lol
A couple of years ago, that’s exactly what I did. To own up to who I truly am and the things I’ve always wanted was something I only dreamed of having the courage to do. Today, I put myself first. I have a partner that supports me in doing so and doesn’t ask me to put myself on the back burner because THAT IS NO LONGER ACCEPTABLE.
I’m FINALLY enjoying my life, exploring this new path I’m on, and I love it.
This weight loss journey has become so much more than just about my weight loss and I love being able to share every step of the way with y’all.
Just remember, if I can do it, you can do it. And it’s NEVER too late.
I'm looking for two more ambitious women to add to my team!
Have you seen influencers rep brands they love, and making money while doing it, and think "wow, I wish I could do that." Yeah, me too girl, me too.
So instead of watching others and envying them, I taught myself how to do the same, and I want YOU to have that too. You don't need to know how to be a social media ninja, because I will teach you everything you need to know from how to grow your following, how to communicate with others, to all the tips & tricks that I've used personally to be successful in my business.
I have completely changed my life in a matter of a few months, and it feels so DAMN good. Let me help you do the same. If I can do it, YOU can do it!
How do you know if this is for you? If....
🔥You're ready to make the money you want and be financially FREE
🔥You're okay with working from anywhere in the world, and being your own boss
🔥You want to be a part of a fanastic group of empowering women
🔥You own a smartphone or tablet/laptop
🔥You have a mind eager to learn
🔥You are ready to earn big bucks
You will have access to me 24/7 which includes knowing all of my secrets to success, and the skills I've obtained the hard way--you can take the easy way and learn how I've gone from college grad, to almost nurse, to self-made entrepeneur who will make $1 million dollars by the time I'm 26 (I'm almost 25 btw).
SO if any of this interests you, drop a 🙌🏼below and we can chat about how to get started and make that MONEY to start the new year off right💁🏼♀️👏🏽
✨Eat when you’re hungry. Stop when you’re full. Sounds simple right?✨
This is probably the most challenging aspect to Educated Eating of all. For decades we’ve been trained that your stomach grumbling means “you’re burning fat” and when you’re disgustingly bloated your stomach is full.
So how do you really know? My best advice is to treat your stomach like you would your exercises.
When you lift, your rep ranges are so that you use enough weight to feel like you had 1-2 reps left in the tank. So not too easy but not to failure. Take the same principle with a meal - eat and assess if you could really only fit 1-2 more spoonfuls.
Telling if your truly hungry is a little tougher. I tend to go by time (making sure I get protein in every 3-4 hours) but also keep my cravings in check. If I’m craving something sweet or salty in between meals, it’s likely that I am NOT actually hungry. Not always, but a safe bet. Also more likely that if you’re thinking about food and not being active (sitting at home watching Netflix) your body isn’t asking for extra calories, your mind is.
Hopefully these are helpful tips! It truly takes time and practicing to know your own body, but once you figure it out it’s a beautiful thing ❤️ #eatrightnotless#physiquegoals#intuitiveeating
Happy Tuesday everyone! It totally feels like Wednesday but oh well 🤣😅
I really liked today full body sess, I mixed up my circuit as I thought I would only get to do 2 but lucky me I got 4 in!
I tell us what though... My abs are gonna hurt tomorrow!
@queenteam @alexia_clark #Queenteam#terrifictuesday
Disclaimer: You SHOULD be getting your vitamins from food. However (despite our sold efforts to get vitamins, we can sometimes still come up short with a bunch of deficiencies). To compensate for a couple of mine, I take these bad boys. Here's why:
My multi-vitamins are not only packed down with general women's wellness vitamins (A, C, E and B12), these also contain iron. A TON of women are deficient in iron, myself included. Many need to take high does of it every day to keep their energy up. For right now I just need this extra little kick to get me by. You want to be careful not to over-compensate either. If you think you may be iron deficient, I would definitely recommend seeing your doctor on how to repair the issue.
Now for my B Vitamins.... ahhhhh I love them. I think most of us know that B Vitamins are incredible for you hair, skin and nails... But did you know that they also help with mood, energy levels etc.? They've also shown to help with depression, something that I feel improved in my own life when I took my B Complex consistently with other lifestyle changes. I've even been considering getting injections every couple weeks to see how I react to that.
Outside of these and my BCAAs, these are all the supplements I take! Any of my other ones are powdered greens and açaí, etc. Try to get your vitamins from food first, then compensate with vitamins where you're lacking 🖤 •
LOWER BODY BOOTY WORKOUT 🔥⠀⠀⠀⠀⠀⠀⠀⠀
You can add these to your next booty workout, do as a finisher or even do them as supersets. Soo good, you gotta try them!! 🍑 swipe over & save for later ⠀⠀⠀⠀⠀⠀⠀⠀
The workout ⠀⠀⠀⠀⠀⠀⠀⠀
🍉 cable donkey kicks. 1 1/2. 4 sets of 12 reps- this was burning out booty ⠀⠀⠀⠀⠀⠀⠀⠀
🍉 good mornings. 4 sets of 10 reps- you can superset this one with the split squats ⠀⠀⠀⠀⠀⠀⠀⠀
🍉 split squats. Do 4 sets of 12 reps on each leg⠀⠀⠀⠀⠀⠀⠀⠀
🍉 frog pumps. 3 sets of 25. You can add some weight or start with this to wake up the glutes ⠀⠀⠀⠀⠀⠀⠀⠀
I hope you try the workout so you can feel the burnnn 🔥⠀⠀⠀⠀⠀⠀⠀⠀
Outfit is : @gymsharkwomen @gymshark ⠀⠀⠀⠀⠀⠀⠀⠀
2016 v 2018
Want it? Work for it! There is NO magic pill, work hard in the kitchen, workout, be determined, surround yourself with encouraging people and BELIEVE that you can do it...because you can 😁😁😁...so ditch your 'I don't have time' excuses and GET.IT.DONE #transformationtuesday
Missed a video in the last upload because I’m clearly an idiot 🤯 been a long hard day of procrastinating from Uni work... so here is take two...
Strengthen that Core ✨
TRX Ab Workout .
🔻Reverse Mountain Climbers