Ok so I know it seems like I’m just messing around on snap.... ok maybe just a lil...but I’m actually doing stuff haha.
I’ve sent the kids off to school , came back home made my bed, started laundry , cleaned up the loft, cleaned up the kids reading nook, vacuumed,& watered the tree.
Then headed into the gym got a quick workout , supersets ,supersets,supersets make an awesome burn & Pump & get cha out the gym in less then 40mins.
Back home put up lights out front, preparing dinner, preparing snacks , taking calls, figuring out a new routine for class tonight.... etc
And ... I wouldn’t trade in this life for anything. There are days I do way more or less or nothing at all , & I love it.
So embrace your busiest days, your crazy days & the days you just get to sit around. There’s only one life you get to live , don’t waste it on thinking about small stuff.
Enjoy your day 😁😘 #life#momstuff#momlife#fitness#fitmom#lovelife#dontsweatit#keepgoing#keepyourgoals#stayontrack#workhard#relax#balance
During the holidays, I know it’s hard to keep focused on your goals. But it’s worth it. What you do now will make your reality in January much more appealing ✨
You can do it 👊🏼 Keep doing your best and making the best choices you can!
🔥Hot Chocolate flavors🔥 now shipping. After an unexpected rush on the hot chocolate appetite control flavors we are now shipping. •
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July 2017 vs December 2018.
For anyone needing motivation.
I wanted to do a pushup because I felt I should be able to handle my own body weight better.
I kept trying.
But this post is NOT about asking you to keep doing a move repetitively hoping that one day you will get it. In fact, I’ve done so much that I felt so demoralised over zero progress, I stopped.
I spent the last 9 months doing a variety of group fitness classes and had personal training, trying to condition my body and increase my knowledge on anatomy and muscles/movements.
The thing is a simple movement like this is multi-factorial. It’s not just about the arms, but a synergy of muscle coordination throughout the whole body.
As with many things in life, we have to learn how to break them down and be patient about working them individually instead of blind effort and end up being overwhelmed by “why can’t I seem to do it right even with so much efforts.”
Working hard is a must. But working smart is key.
Though still, pull-up let’s go laaaaaaaaaaa.
On the road. Going away for the next ✌🏻 days( family trip) I remember when I first started this lifestyle. I was scared I wouldn’t be able to to stay on track with my nutrition while I was away. Temptations everywhere. I would beat myself up if I strayed off my meal plan, but not anymore ( thank you personal development🙌🏻 ) it’s all about that self talk. Food is not the enemy. It’s the view you have on it. Knowing I made the best choice for me in that moment (mindfulness😉) I’m in control of the foods I choose to put in my body even when I go away! And that’s one of the best feelings 😊
If your struggling with your eating habits and don't know where to start🤷🏻♀️ I know what works for me and could work for you too! Just drop your email below & I'll reach out via private message.
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Well.....I’ve had to throw away 2 pairs of pants lately.... for some reason they were splitting at the seams!! 😜 .
Could be one of 3 reasons:
1. They are getting old and worn out...
2. I may not have been doing the best nutrition wise....
3. I’ve really been gaining some muscle with these workouts...
I may be in denial here, but I’m thinking it is number 1.🤣 Ok, ok. It’s probably all 3, with number 2 highest on the list!
Last time this happened My pants were tighter and shorter, which prompted me to lose 20#. Life is about balance right? I’ve come a long way, but I have a long way to go. .
We can do what we set our minds to do!!! It’s up to us. Join me!
Eating for fat loss is SO easy to overcomplicate. Don’t get bogged down by the FADs, the “quick fixes” and the advertisements or the words of so-called “gurus”. There’s nothing worse than feeling like you’re giving 100% effort and not getting the results you want. Going round in circles will drive you crazy.
So, Ima break it down for you... 💁🏻♀️
Here are my 5 simple rules for making sure each meal fits perfectly into YOUR fat loss plan.
👉🏼 CALORIES - is the calorie count right in the context of your days food intake? Does this meal fit your target calories and does it keep you in a deficit?
👉🏼 HEALTH - is it a healthful meal I.e does it contain a range of micronutrients to keep you feeling at your best?
👉🏼 PROTEIN - does it contain a decent source of protein? A sufficient portion which contributes to your daily count?
👉🏼 ENERGY - does it meet the energy demands appropriate for your goal? Are you able to get the most out of your exercise sessions and function well? Add in carbohydrates or fats as necessary, but only if necessary...
👉🏼 TASTE - is it palatable? Do you enjoy eating it? Does it include foods that you would be happy to eat over a longer period of time?
Aim to answer YES to the questions above and be confident that you are eating for fat loss and then watch the results come. A little knowledge, determination & patience goes a helluva long way!
Stay on track this Christmas - check out the recipes in my highlights reel or send me an email to get started with a personalised plan. 🤗
Happy with this but went a little off track with 3 events with cocktails. I had been down more before the weekend, but will take it! This time around I am being much better about getting back on track after an indulgence! #stayontrack#wwweighin#wwfreestyle#weekliesforwine
Transformation Tuesday 😁
It’s ok to say NO!!! 👍
As a working mama, I feel like I’m always running. During the holidays it gets even worse! 🏃🏻♀️🏃🏻♀️🏃🏻♀️ My head starts spinning sometimes with parties, shopping, school holiday events, plus all the fun holiday stuff we want to do as a family. Yup stuff to do added to the regular stuff we have to do. 😳 🎄I love doing all of these holiday things, but I’ve learned to know when I have to say NO. If I have too much on my plate and it’s going to put me on overload, something’s gotta give. (Tip: you can sometimes delegate to a spouse or relative 😉). And I’m learning I don’t need to feel bad about it. 🤷🏻♀️ When I’m stressed out, I eat like crap, which makes me not feel like getting out of bed to workout, which makes me cranky, which doesn’t help anyone!!!!🤬 I hope everyone is having a great time so far this holiday season! Two more weeks til Christmas!!🙌🏻🙌🏻🙌🏻 #transformationtuesday#busymomproblems#toomuchstufftodo#holidayseason#stayontrack#knowwhentosayno#fitmom#themostwonderfultimeoftheyear
Day 15. It is a long wait today; a little more than an hour. The therapist comes out to explain that they are managing one patient...quite challenging it seems. A little later, I see the patient being wheeled out of the radiation room... a bald young child of 10/11. #radiotherapy#wait
Just as I am getting tired of going to the hospital every morning... and I see the young child, my heart sinks. Not a child, please.
The experience of lying on my cast, being elevated and slipped into a tunnel is frightening enough for a matured adult like me...what more a young child. Alone in the room, lying on a cast, in a machine...surrounded by the throttling, hissing and humming of machinery. A deep breath.
No one choose to be sick... and maybe as the sick, we know no better... so we commit to treatment... to discomfort, unpleasantness and uncertainty... because we do not want the people around us feel bad, helpless and sad. For them, we find the strength and meaning.
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😳🧐 Toughen up Tuesday comes at you with a bang!
It is 2 weeks to Christmas day🎅 hard to believe I know but true..... 🍫🍬
So the average gain over Christmas is between 9lbs and 10lbs so my question is how would you feel with this gain? My second question is how do you feel about up to 14lbs on over that period?🤔😧 I know that is only 4lbs more than the average but that equates to a full stone!!! Which personally I know will not sit well with me after working so hard this year.... 😵
Lets break it down further so if you lost 2lb’s a week (which can be quite challenging to maintain consistently) that’s 7 weeks.... February!! Better still if you lost 1lb per week that’s 14 weeks!!! Hello spring just to get rid of your Christmas “awk sure its Christmas” pounds!! 😱😰 Nope not for me I’m thinking!!! So what are you going to do about it?? 😇
My advice 👩🎓
✔get moving put the steps in where you can.. Christmas shopping can help with but not the online version I’m afraid.
✔Get on the gym floor or class at least 3 times per week and make it count.
✔Get tracking calories myfitness pal if you don’t use it is the easiest, free app to help you out with this. ✔If you are out a little bit more enjoy it however pull back during the week. So no you’re unlikely to need those mince pies that are on offer!!
✔Be honest with yourself! You are only cheating yourself and guess who has to put the work in come January... Yip only you!
Sorry not sorry for the tough love but as my Dad would say its for your own good!! #toughlove#toughenuptuesday#makeitcount#puttheworkin#sorrynotsorry#stayontrack#keepinitreal#dontkidyourself#onlyyoucanchangeyou#betruetoyourself#beyourself#believeinyourself#beyou#bewellfit for life #choice#letsgo#stronger
Being in a calorie deficit underpins everything about a successful diet
If you get that step one wrong, you will struggle to see the scale drop and body-fat decrease.
BUT, its not the ONLY important factor to consider when setting up a diet.
Sometimes people shout about CALORIE DEFICIT so much, anyone would think thats the ONLY box you need to tick to lose weight & feel good.
For example, you can lose weight just eating McDonalds everyday, or eating chocolate for breakfast everyday if you want (as long as you’re in a calorie deficit) but what about other factors such as:
- Your energy levels throughout the day.
- Your productivity at work.
- Your immune system.
- Sleep quality.
- Performance in the gym.
- Bowel movements (fibre intake)
- Quality of your hair, skin & nails
To start thinking about all the above you need to consider the FOOD QUALITY of what you put in your mouth not just the calorie content of it.
So yes 220 calories from a Mars bars is the same as 220 calories from a avocado, so from a purely CALORIC standpoint they are identical....but from a HEALTH prospective and looking at all the factors I made above, they are very different.
Have a great Tuesday 🤟
Oh hey y'all....man what a crazy week. 🤯 was not expecting to be recovering from my cold or whatever it is STILL, but happy that it's almost gone! So ready to feel 100% again! This was my last minute meal grocery shopping trip for the week. 🍓🍊🍎 I normally try to stay away from frozen dinners, but sometimes you gotta do what you gotta do 🤷🏽♀️ but I do love these @smartmademeals! They are so delish! Last week because I was sick I wasn't really drinking or eating anything so hopefully this week I can get some nutrition in so I can hit the gym 💪🏼I hope everyone had a great week is off to a great one so far 🤩