This week, let's exercise your gratitude muscles in different, tangible ways. Let's start with being grateful for YOU.
So what can you thank yourself for? 📝
Yeah, it might feel a little strange to write yourself a gratitude note, but you get the double benefit of giving and receiving gratitude. It’s like a double rainbow… in gratitude form. Go for it! 🌈 ✏️ 'Til next time, Lia 💁♀️ #livebettterapp#livebetter#practicegratitude
Don't compare yourself or your life to anyone elses. Your only competition is you. Everyone else in this world isn't you. They dont know what you've been through. They can't determine your success. They cant tell you if you're "winning" or if you're "losing" on the day to day. The only one you need to beat and win against is you. If you can do better than you did before and outdo yourself each day, its a win. If you can keep the promises you made to yourself, its a win. If you can pull yourself together and make it through the day without disappointing yourself, its a win. That voice in your head saying you're not good enough is who you need to prove wrong.
Don't tell your clients what to do. Tell your patients what you would do. Educate them on your personal movement hygiene and how it keeps you resilient. #polishthebodyandmind
PS. Sorry for the grammar error!!
If you haven't heard, We will be having ONE class Thanksgiving Morning 11/22 @ 9AM!! Drop a 🦃🦃if you plan on getting your workout in before gobbling til your wobblin' !! Normal Hours to resume on Friday!!!
It’s easy to think 🤔 that our coaching program is just about weight loss... truthfully it’s about transformation and gaining... Gaining confidence 💪🏼 Gaining emotional 😭 intelligence
Gaining habits of motion for your body ⛷💃🏼🏃🏽♂️🏌🏽♀️🚴♀️🧘🏼♀️ Gaining skills for stress management 😁
Gaining a community of motivated and compassionate friendships ❤️🙏 Gaining Finacial freedom 💸
Gaining a growth mindset 📈
These are all things I have a personal testimony of gaining as I lost the weight and became healthier both inside and out.
As Coaches we take people on a journey that surpasses weight loss.
The physical transformation is the beginning ... while Life Transformation is the goal.
👊🏼 When starting a new fitness plan….Just Start! Stop thinking and start doing! It’s easy to procrastinate by continuously thinking about something and not taking any ACTION! 👉Don’t focus on the scale or constantly compare yourself to others. Worry about your own journey, not others. 👉Do make small efforts day in, and day out. Once you get started focus on performing exercises correctly and take your time learning. Enjoy the journey!
A good love doesn't need to be the loudest, the flashiest, the most over the top professing and proving.
A simple love is stripped down, straightforward and sustainable.
And remember: you do not need to prove your love to ANYONE, EVER.
Have a beautiful Monday!! 🧡
Fragrant Chicken Laksa with Noodles 🍜
Is there a better feeling than coming home on a wet and cold evening to a recipe card and pre-portioned ingredients delivered straight to your door? Absolutely not.
This is my first of three @hellofreshuk meals this week and it was BANGING. There was barely any prep - slicing a spring onion, grating a bit of ginger and smacking a piece of lemon grass with a saucepan (very therapeutic) - and it only took 20 minutes once it was on the job.
If you fancy trying Hello Fresh out, use the voucher code “CONPUR” for £20 off your first box. If you do, I’ll get £20 off my next box too! Win win ✌🏼 #hellofreshsnaps
DM if you’d like the recipe 😘
People often ask me what to eat before or after training. Since we are all different and I don't know much else about the type of training and/or any special dietary needs a person might have, I GENERALLY say:
✳️eat food that doesn't feel heavy on your stomach. ✳️eat carbs with a bit of protein if you'll go for a run or any cardio/aerobic exercise - early enough!
✳️eat some fruit or drink some juice before practicing yoga, only if you're hungry and not last minute!
✳️ eat more carbs & protein if you'll do resistance/strength training. Like a bowl of oats!
✳️Last but most important: if you're into consistent training 📣 check with a nutritionist and your sports' doctor!
And this was my bowl a couple of hours ago before my bodypump class 💪
Some colour for Monday and to cheer me up a bit, it's been a long day 😕
The biggest motivation you need is this little voice in your head asking you to settle for less, to accept comfort.
Be aware of it and decide to USE it as a sign for mental growth. Every time I hear this voice, I see it as a challenge, a challenge to do one more rep, a challenge to accept pain and discomfort as my friend.
There is no such thing as SOMETHING FOR NOTHING. You need to push past that pain and use as a launch pad for growth.
I talk more about this in my most recent vlog - link in bio!
Like, Comment, Subscribe to join me on my journey. I pray that I am able to empower you to accept your destiny and live the best life you could ever live. We only get one shot! Make it your best one :)
It’s all love, YOU DESERVE THE BEST!
Healthy lunch - Arugula salad with Chopped Apples, Red Onion, Chopped Pecans, Dried Cranberries and Feta Cheese. I made my own Dressing...used EVOO, Crushed Garlic, Balsamic Vinegar, Pure Maple Syrup and S&P. Yummmmm
Squeezing in my session because it’s important to make time for yourself, peeps!
I don’t have much here, just dumbbells, barbells, plates and a a cable machine - but people, that’s all you need for a great and effective workout!
Bench front squats to replace leg press
Sissy squat to replace leg extension
. .cable sumo squats to replace deficit sumo squats
And pull ups for good measure - 8 here! Almost back to my 10!!
Blood sugar is a little rocky today - but so are my emotions so we will keep on keeping on ✨⭐️
Whether you are on a weight loss journey or just trying to maintain where you are at, it seems that most of us run at two different speeds when it comes to living healthy. 1) We’re on fire, with full motivation and nothing’s going to stop us from reaching our goals. Or, 2) We’re burnt out or super busy/overwhelmed and just trying to make it through the week.
It is all part of living a healthy lifestyle. Some days or weeks (or even months) are better than others. It is completely normal. Nobody can run at full speed all the time, but when you can take always advantage of it.
With another holiday coming up, over the last couple weeks I’ve been recommending to my clients to tighten up their nutrition and stay focused on those goals as much as possible. It then gives a little more freedom to relax more over a holiday weekend without any guilt/backfire of undoing progress.
This week one healthy habit that all clients will be getting a daily reminder about in their calendar in my app is to utilize the Mindful Eating habit: Eat until you are 80% full and eat slowly. — Aim to be the last one finished with your plate. Both of these tricks will help you eat less overall (no matter WHAT you’re eating)😉. _____________________
So boogie 💃🏼into this holiday week now, so that by the time it comes, you can slow down for a couple days.
🦠 Fungus is no fun! These alien like creatures like to camp on your skin, making it itchy, swollen, and uncomfortable! 🙅♀️Luckily for you, #PURCBD can help that too! 🍃Our CBD oils can assist in fighting fungus by helping the bodies natural healing ability to rebuild healthy tissue! 🤓
Share the gift of support with someone you love this season. Our compression wrist sleeves provide relief wherever you are. Tag a friend here and ask them to snag you some compression gear. 😉👍 #tommiesgotyourback#wearablewellness
Can’t sleep?😴 ❇️CBD has been proven to calm the body and help you sleep😤 ❇️ CBD has been proven to help improve REM sleep abnormalities in people with PTSD🤯 ❇️ CBD has been proven to improve both depression and anxiety, allowing you to sleep better😰 ❇️ CBD has been proven to help manage pain, including chronic pain, allowing you to sleep better😩
What are you waiting for?! 80% of us are stretched too thin, stressed too much, in too much pain or just physically can’t shut our brains off and sleep just isn’t thing!
Many people have asked for cooking videos, so here it is! Nothing super fancy here, but if you’d like to see something more involved just let me know in the comments. I plan on trying to upload on Mondays and Thursdays moving forward so feel free to suggest topics for future videos. Thanks for watching!
Interested in working with me 1-1? Shoot me an email or DM and we'll talk about coaching!
We ❤ our city. The diversity of the people and the culture is what makes our city truly unique. The big city with a small town feel is what we love the most. What do you most love about #DC ? #NewFDMB#RemakingTheBridge#Progress
The article link below discusses THC & Pain.
BUT WHAT ABOUT CBD & PAIN? Yes, it can behave similar, according to one man’s comments (at the bottom of article).
It is so important to get this info out there so individuals learn how to help themselves properly—especially when they are out of hope.
Read the article here: http://profofpot.com/cannabis-can-worsen-pain/
“Study #1 : The relationship between dose & pain relief:
The low THC dose did not affect pain scores.
The THC dose was probably too low to be active.
The medium THC dose lowered pain scores,
demonstrating the analgesic effects of cannabis.
The high THC dose significantly increased pain scores.
😯”And please, be sure to start with the best quality FIRST—that way you can be sure it wasn’t the brand that caused a side effect—that is far too common. It is estimated 70% of what’s on the open market is dirty, impure and contaminated with heavy metals, pesticides, solvents, etc. Lots of vague labels out there that you should not risk your health on. And the dose they claim on the label can be way off too – even from bottle to bottle! ...
Check the 10xPURE product. Read other posts to get more details, or DM me
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