Was I born a leader? No.
Did I ever imagine that my purpose would be to motivate and inspire others? No.
Did I dream that I would run a space like Stronger Than Yesterday 💪that would get people to stop settling and move forward into a healthier and more positive relationship with food 🥑 and life? YES!
I spent years as a freelance fitness writer ✒all because I wanted to lead people to a healthier life. Yet, I never knew if what I wrote inspired anyone.
I wanted more. I wanted to see the results. I wanted to mentor people. I wanted to provide a real service that added value to their lives.
Coaching my support and accountability groups, building a motivated team and a inspiring place for others to get healthy fuels my soul every day. Coach life is doing exactly that for me and it can for you too.
If you have a 🔥in you that burns to help others see that they are stronger than they think, then we need to talk.
If you ❤ working out, eating healthy and sharing your ideas or others ask you to share them, then we need to talk. Coach life might just be for you.
DM me with any questions and I will get back to you in 24 hrs.
3mi with 9:31/mi average 🧡 Still super rainy in VA so I ran the miles on the treadmill. I give props to anyone who can run their long runs on the treadmill. It’s a struggle just to stay on for 3 miles. #dreadmill#treadmillrunning
It’s been awhile since I’ve declared my love for @soulcycle so just bear with me. #sorrynotsorry ✨ It’s really hard to find the words to describe just how much my life has changed in the last 1.5 years since this place came into my world. So, I’ll lead with my heart and hope it does the job ✨ I’ve walked through most of my life doubting myself - inside and out, feeling like I just don’t fit in, certain of all the critical things being said about me behind my back but afraid of ever hearing them to my face. Of wanting to be seen, but afraid of being seen. Putting other people’s needs consistently before my own, and dimming my light for fear of losing love and friendship if I spoke up for myself ✨ I was NOT in a good place last year by any means. A few weeks before my first class I remember getting ready for a group dinner with people I had never met-not long after my divorce was finalized, and felt sick to my stomach with nerves about trying something new. I felt like I had no control over my life anymore so I tried to do it through food. I was so unappreciated and unhappy at work but so immersed in grief I couldn’t do anything about it. I was exhausted. Not tired, but exhausted with disappointment I suppose you could say. Wondering when I’d come up for air ✨ All I can really remember from my first class was leaving thinking: wow-everyone was SO nice and welcoming. A breath of fresh air. And I was just...me. It makes me SO happy. I might be a little biased but what we have in Austin is so so special. So many I am thankful for and grateful to call my #soulfam @christopherjacobchandler knows what you need before you even do. Without even saying much, you always make me feel supported and stronger than I think I am. And excited to say “sure” 😉 @thebradchandler “Just start” has propelled me since this summer. And out of the blue, you’ll know just what to say to keep me going. Everyone in that room and right outside makes me feel like I’m in the right place, with the right people. But you know what’s even better than that? I finally 100% believe and know now that even if that wasn’t the case and I wasn’t accepted by everyone, that I’ll be 110% OK. #thisisme
😴 The kids are napping
👋 Hubs just left the house
🐶 The dogs are quiet
🥘 I just ate lunch.....
PERFECT opportunity to lay in this bed and catch a few Z's 😴
Not gonna happen! Although it is tempting and oh so comfy in thisittle nest I made I have got to get my butt in gear! 🤸🏼♀️ I have goals to crush, projects to work on and chores to do around the house.
You can either sleep and waste the day or you can get up and SLAY! 🔥 I choose the latter so I can start this week organized, less stressed and more in control! 💪🏼
Who's ready for one of the busiest weeks of the year??!
Don’t forget to take a few minutes out of your day to reflect on all the great things in your life! All the things you work hard for! All the times you didn’t give up! All the blessings and everything else that’s yet to come! 🖤
🔵 Surround yourself with dreamers and doers, believers and thinkers. But most of all, surround yourself with those who see greatness within you, even when you don’t see it yourself 🔴
You are the sum of those who are closest to you in your life. Be with those who motivate and inspire you to be the best version of yourself, and only great things can happen.
🌴 One free week: www.f45training.com/kahala
Team Training + Life Changing #f45 👊
When conditions are great, things are easy, there aren’t any distractions, no one is interrupting, temptations aren’t luring, and nothing is disturbing your stride; that too is when almost everyone else does great.
It’s not until situations are difficult, when problems come up and temptation is great, that you get to prove your worthiness for progress.
Don’t wish it were easier; wish you were better. When you hit a wall in your disciplines, routines, rhythms, and consistency, realize that’s when you are separating yourself from your old self, scaling that wall and finding your new powerful, triumphant, and victorious self.
2019 is approaching quickly. What better way to kick off the new year than a six week 20 min a day program, that transforms your MINDSET. No starting full force and giving up 2-3 weeks in, no strict over complicated nutrition plan that is too hard to follow. This program doesn’t allow you to give up. Sorry!! You’re guaranteed to succeed all 6 weeks. Physical transformation is just an added bonus. 🤚🏻 more spots left in my Jan Transform yourself accountability group!
Don’t wait until Jan 1st to join us! DM or comment below, and the spot is yours now girlfriend 🙌🏻😍
This is your story.
Sometimes in life we get “stuck” or feel like we can’t get “unstuck” in the season or situation we’re in
One thing I’ve realized this morning is when my LIFE is messy, my ACTIONS are going to be messy. My WORDS are going to be messy. My HEAD is going to be messy. I have seen this for myself over the last year battling with health issues. And it’s SUPER hard to gain control over your mindset when you’re struggling physically, emotionally, mentally
When my life is a “hot-mess express,” my actions become a “hot-mess express”
My advice is to create some type of structure and routine. Find things that keep you from getting ‘stuck’ in a bad funk or bad mindset. Cling to those around you that will encourage you, motivate you, and help you through it. That is when you’ll see your actions really fall into place. Once you clean up everything in your mind, you make space for other things to GROW.
Another thing to do is lean on God for help. Be vulnerable and tell Him you’re struggling with trying to figure life out on your own. There is nothing too big or too small to ask God. Tell God, you know He has already set your path straight. Ask Him to help you walk in/by faith that whatever your next step IS comes from God himself
My prayer today “God, You are leading me. I am following You and following Your movement. I am crying out to You for help, I surrender to You”
We are not meant to do life on our own. So stop trying to do this on your own so you can live in abundance with the Lord and to avoid getting stuck
Lastly— No one is ever too messed up or unlovable.
A beautiful being in a messy world.
One who messes up when life gets messy. No one is perfect.
Own that. Honor that.
Your life matters.
Don’t forget that.
Today marks two years since this guy got down on one knee and asked me to be his wife 💍 •
Last night we celebrated our first team Christmas party at Mr. & Mrs. Santiago 😍 •
This year has been so crazy in so many ways.. but becoming your wife has by far been the greatest thing! I love our partnership. (even the disagreements) we always find space for love & understanding.. & that is the best thing I could have ever wished for. ❤️ •
Happy Engagement-versary Karlo 😘 @karl_santiago51
I set TWO resolutions for 2019. The first is to work on my mindset, to focus on the "GET TO" rather than the "have to." The second is #fuckgoals "What does that mean?" you ask. It means focusing on the process, rather than the outcome. It doesn't mean you shouldn't have what you want to accomplish in mind, but the PROCESS of achieving the goals IS the goal.
But WHY WAIT until 2019?! I'm focusing on these two things IMMEDIATELY. This picture is about halfway into a MILE sled drag that Coach @stads13 programmed after a max deadlift. When I saw this in our weekly programming email, I immediately thought, "that's awful, I don't want to do that." After crushing my previous 1-rep max deadlift by 2️⃣5️⃣ pounds, I thought "maybe Mike knows what he is doing with his programming. I'm lucky I am ABLE to do this (and it's NOT raining)." This is the face of me accepting that this is going to help me to accomplish so much and lift so much weight when the Ladies of Iron meet comes.
Learning to enjoy the process ⚡️
The champ doing what he does best - kicking ass and taking names.
@matfraser punched his ticket to the 2019 CrossFit Games by winning the first qualifying competition of the season @dxbfitnesschamp !
I am so grateful and relieved right now. I tried celebrating “no more doctor appointments in 2018” with a frappuccino last week and I had tooth sensitivity which seemed really bizarre bc the tooth I thought it was coming from has a root canal and crown. I thought if I avoided frozen stuff I would be ok, but I’ve been getting headaches and toothaches and finally realized part of a filling on the healthy neighbor tooth came out. The dentist called me on a Sunday while he was out and said he’d help me tomorrow. I’m so glad I don’t have to deal with this through the holidays. He honestly is such an awesome doctor. It is not the first time he’s communicated with me on the weekend. So one more doctor in 2018, but it’s okay cause I would rather have a happy mouth, especially near the holidays so I can eat fun food without fear 💕. #blessed#countingmyblessings#Godisgood#faceyourfears#icandoit#onemoretime#strongerthanyesterday
Don’t wait for support or great positive motivational friends and family.
You may have some great people in your life that support you and have your back.
BUT when it comes down to achieving something you are the only one who can make it happen.
You can have the best support in the world but they aren’t lifting your ass off the couch.
Only YOU can pick yourself up.
Only you can get up early and make your bed, go run, build a new strong habit
Only you can stop smoking.
As much as it help to have people that inspire you and encourage you, never RELY on that.
Many people succeed in life without a support team.
Does it help? Sure, of course it does. But never let that stop you.
There’s limiting beliefs everywhere. Even in innocent ideas that seem to be set in stone like “you are the sum of the 5 people you hang with most”
You don’t have to be common. You don’t have to become a statistic.
You weren’t born to be average.
Be something. Be you. Be great.
Screw what they say. Even if it’s “common knowledge” that everyone agrees about.
Walk the path alone if you have to.
In the toughest times of life you are alone and you gotta handle that shit.
❗️The 9th Day of Fitmas❗️⠀
Try short workouts, especially in the morning.⠀
Understandably, the Holiday season is a busy time and often, you find that you can’t make time to work out.⠀
Every workout doesn’t need to be an hour long lifting session. Try shorter HIIT workouts, or body weight strength workouts at home.⠀
Exercising as soon as you wake up will make sure it is complete and give you a burst of energy for your day!⠀
There is ALWAYS a way to make time to exercise!⠀
How do you fit your workouts in?
Another amazing competition the Books!
Big congrats to all lifters and shoutout and big thank you to coach @taumee. She has come a very long way as an athlete and now a coach. She coached all 10 of our West O’ahu Barbell lifters. And did a great job!
She does so much to help grow the sport and our barbell club. Doing a great job coaching and programming our last cycle to get everyone ready, and fixed up.
She knows what our athletes are thinks and how they are feeling. So she knows exactly what to say to keep them on the right state of mind to attack the bar!
It’s always a process for a coach to learn their athletes and she does a great job!
Our littles are getting better and better! Anaheim here we come!
Many 6:6 performances and so many PRs. Oh and a few state records!
Videos and more highlights coming. So stay tuned!
Don’t forget to check back here and @crossfitwestoahu for updates and highlights.
And of your looking to get into weightlifting, and/or want to compete. Hit us up for more info. We have many different packages to offer!
It sometimes seems nearly impossible to escape the chaos of the holiday season. The traffic is heavier, the weather's unpredictable ☔️, and the baking 🥧, well, I'm of the opinion it's always welcome 😉
But as much as there is to love about all of it (yes, even the traffic, if it means families are getting together), I HAVE to have some way to sneak a little bit of peace in the midst of it all.
Every morning I start my day with meditation to centre into joy (link in bio) and calm my spirit before heading out in public.
How do you find a serene escape when you need one this time of year?
🚶🏼♀️Have you ever walked into the gym without a plan?
📕Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, just know that you are not alone! (and I’m here to help! 👋🏼)
📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals!
✅There’s typically 4 main pieces to an effective workout:
☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas.
💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck.
😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal.
🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session.
🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure!
👣Start here for now! as you progress (and if you want more detailed & personalized workouts) you can always hire a coach.
💩But the goal is to *just start* and then make changes along the way. now that you have a plan- go crush it!! Be sure to bookmark this for later and tag a friend who would benefit from this! 💙☀️ #workouttips#workoutoftheday#workoutroutine#strengthtraining#strongmom#fatlossjourney#fatloss#womenwholift#strongerthanyesterday#strongissexy#liftingweights#bostonfitness#workingout#weightlossmotiva
✨ FIX YOUR PONYTAIL AND GET READY FOR THE NEW EXCITING WEEK✨
I’m so ready for the new week, What a lazy weekend! No training, nothing special. That doesn’t happen often. Nice for once, but not too often please 🙃 I slept a lot, tidied up my house and yes finally decorated my X-mas tree 🎄 Unfortunately no snow here 😔
I also finished my 4 running outfits for the @rundisney Dopey Challenge, taking warm and cold weather into account. It’s getting so real now 😱😅 Tomorrow will be my half marathon training run, excited to go for it, but also slightly anxious ☺️
How was your weekend? Probably way more active than mine 😁 And snowy?
🔛 restday No.2
📸 @louisedelputte 😘
Balance y enfoque es lo que trae el "Makuma" challenge en STRONG by Zumba. Nuevos movimientos en el Q1 de la Clase 9.
Balance and focus is what brings out the "Makuma" challenge on SBZ.
New movements on Q1 C9.
STRONG instructors from Puerto Rico🇵🇷
🌻Today's Rays from Sunny🌻
To all of my broken hearts and shattered hopes,
It's ok to be hurt. To be broken. To be shattered. To be unsure. Tired. Cautious. Careful. Skeptical. It's ok because You are not dead. You are not destroyed. You are strong. You are still going. It may not feel like it now, but every new day gives you a piece of your heart back until one day you look up and you are doing quite alright. Every new day brings you new air to breathe, new opportunities, new people, and new possibilities. Life is a big road trip. You have good memories and bad experiences along the way. Some moments more good than bad and some moments, more bad than good. But you never let a bad experience ruin or unnecessarily delay the entire trip. Have fun, take pictures, learn new things along the trip, and when bad times come up, learn from it and move to the next site to see. Enjoy your trip. Enjoy your life. Its an amazing trip.
We find ourselves traveling through life with the purpose to be hard and guarded but still appealing to the eye, as if we are dipped in gold. Sheltered but still beautiful. "If everything is dipped in gold, then it will never grow" (Jhene Aiko) 🌻
Image By📸: @wetheurban