what i keep in my fridge as a college student is quite basic and maintainable! #humble Keeping easy snacks and meals that I can take on the go is key. Some of my favs include: ⚫️danon light and fit green yogurt (SO GOOD SRS, my fav flavor is Coconut Vanilla 🥥... freeze for 15 min then eat) ⚫️Chicken I bring from home and share w my amazing friends but so smart to bring some cooked lean protein back to school with you! ⚫️Deli Turkey Meat (also Trader Joe’s sells great sliced chicken) ⚫️Reduced Guilt Guac from trader joe’s is DANK 🥑 ⚫️Joseph’s Pita I buy from amazon (worth every penny, so macro friendly) is easy to make a meal w turkey, guac, and greens!! 🥒 ⚫️Reduced Fat Cottage cheese is SO underrated as a sweet or savory snack and has great protein and low carb!🍓 ⚫️Greens, a bag of greens to have on hand makes adding more micros to your diet easy as...lettuce ;) 🥬 ⚫️Cashew Milk is my 💯, low cal & dairy free, and YUMMY!!! (must try!) ⚫️Drinks being White Monster, Lemon and Citrus Bangs, and 0 cal Sodas are so satisfying and... I’m addicted there, I said it. ⚫️Walden Farms syrup (0 cal!) and Can’t Believe it’s not Butter spray for my oats in the morning!!! so yummy and perf w cinnamon WHAT YA DONT SEE: Annie’s Chicka Boom Kettle Corn (I eat legit a bag a day), Enlighten Ice Cream, Quest bars, Quest chips for more snacky foods! I also promise I eat real food with my meal plan like Poke, Salads, Sandwiches, Rubios etc
MY 7 CORE CORE MOVEMENTS 😉 1: Bug Tucks - 15 reps I made this up months ago w @bia.bosnoyan & it resembles a dead bug lol, you want to tuck your chin & drive your knees to your chin & bring the weight over your knees. 2: Knees bent, Ceiling Press - 15 reps Press the weight straight towards the ceiling, you can add in another 15 reps of your legs straight up instead of bent, this works your serratus (according to @maxpt ) but I also feel it in my upper abs. 3: Arms extended, Flutter Kicks -30 reps Slowly bring the weight down (this BURNS) & tuck your chin and flex your toes. Create a line of tension from your toes up to your chin & squeeze your abs together. L foot R foot = 1 rep (destroys lower abs) 4: Knees bent, Russian Twists - 30 reps Keeping the tension, come up to a boat position & control the weight bringing it to each side, don’t let momentum take over. ——>now repeat this circuit 3 X 5: Decline bench twists - 10 reps Start upright, and SLOWLY lean backwards (contract abs so you don’t use your hip abductors) and rotate like Russian twists...stop a couple inches before the bench and twist on the way up too! (@maxpt taught me this demon) 6: Hanging Leg Raises, weighted - 10 reps Pick a weight between 5-10 lbs and pick it up between your feet and breathe air out as your legs come up (abs!!!squeeze!!!!) & resist gravity on way down. 7: Plank In n Out jumps - 20 reps In a plank, bring your feet together and jump them out. Get a rhythm going, resist the urge to sway & stay as rigid as possible. ——> repeat this circuit 3 X You could split these circuits up or do both around 2-3 times a week, but engage your core while you do compound lifts (squats, lunges, deadlifts, rows) Wearing: @tgiflifestyle top & @alphalete joggers & @lululemon sports bra & @adidas shoes thank you to my amazing videographer @emillyho & director @nicoleevogel
Heres some inSIGHT to go along with this beautiful view... Over 32% of Americans are OBESE. That’s roughly 1 out of ever 3 people, and stats are only going up. I wish I was shocked but think about our culture: sedentary lives (sitting in a car driving to work to sit for hours and eating what’s available and driving back and sitting on the couch) + hyper satiable foods + health programs being cut from schools leaving an uneducated youth... seems like a recipe for disaster. How do we combat the pressures of modern life? A beautiful combination of weight training + cardio. but primarily weight training!!! Weight training replaces FAT with lean mass, & the sooner you start lifting weights the better as your lean mass will decrease with age. << It boosts your metabolism as you gain muscle, burn more calories at rest simply by having muscle, regulates insulin levels, lowers inflammation, reduces stress, improves posture, strengthens bones, increases endurance, melts visceral fat and better sleep. >> Convinced yet? Here’s how to start: - SLOW; begin w 2 or 3 sessions that range from 30-60 minutes a week - RESEARCH; form is key. (watch youtube videos, hire a personal trainer) - LIGHT; use a weight you can do 12-15 reps and the last few are difficult to complete... be aware of upping the weight when necessary - REST; give yourself a day rest between muscle groups (maybe these days you do cardio) so your muscles can repair themselves For example: Mon-upper bod Tues-lower body Wed-rest Thur- upper Fri- lower Sat+Sun- rest
HAPPY TUESDAY! It’s been over 24 hours since I’ve seen @maxpt and my heart hurts :( but soon we will be back on our vacay grind. 😉❤️🌇 I love accomplishing school work right when I get up, it sets my day in action and gets me motivated. BONUS it gives my body time to wake up and gets me EXCITED to workout versus immediately dragging myself to the gym. 🙇🏼♀️ Here is my killer treadmill run I’ve been doing lately... because I love lifting, I think of this like 4 super sets: 1 run 1 walk X 4 *ADJUST YOUR SPEED ACCORDINGLY TO YOUR ABILITY!!!! ———- 40 MINUTE RUN 0-1 min: speed 7.0 (or whatever speed is a run for you!) 1-2: 7.2 2-3: 7.4 3-4: 7.6 4-5: SPRINT add .7 speed WALK 5 MIN - speed 4.0 and incline up either .5 or 1.0 (add .5 incline every time you walk) RUN: 10-11 min: 7.1 speed, incline 1 11-12: 7.3 13-14: 7.5 14-15: SPRINT 8.5 for 30 seconds and increase to 9.0 for last 3 seconds WALK 5 MIN - speed 4.0 and add another incline interval of either .5 or 1 RUN: 20-21: start 7.3 incline 2.0 21-22: 7.4 22-23: 7.6 23-24: 7.8 24-25: SPRINT go 9.0 for 1 full minute WALK 5 MIN - speed 4.0 and add incline RUN: LAST ONE YO 30-31: 7.3 speed, incline 3.0 31-32: 7.4 32-33: 7.5 33-34: 7.8 34-35: SPRINT go 9.0 for 30 sec and 9.5 for 30 sec WALKKKKKKK 5 min minimum, you can drop speed and add incline or keep same. <3 thank you to @jenstar1999 for joining me and putting pep in my step!💗
HERES THE TEA... well if you know me then you know this is coffee. and probably not my last cup 😏 Did you know no one likes a negative nancy? Of course you did, you probably are already thinking of someone and going 🙄... ugh! Negative thoughts and self talk can be unconscious but they hold SO much power. Thinking more positively doesn’t mean ignoring sh!tty things but looking for the positives in every situation. Positive thinking allows for: reduced risks of heart disease, depression, stress... etc. Feeling like you’re in a cycle of negativity (I call this a funk) is the worst! ☹️ The easiest way to stop these are recognizing those negative self talk habits such as -seeing things as either good or bad -blaming yourself -automatically seeing the worst in things and ignoring the positives -assuming the worst possible outcome Once you catch yourself going to this place try considering... -humor! life is funny. life is short. life is too short not to laugh. -try saying positive things aloud! actually. “This is a good day! I’m so lucky to be here and have this opportunity.” (I do this before I get out of bed!) -check in with yourself throughout the day, how have you reacted to certain instances? -GET OUTSIDE! A 15 min walk will do the trick. Listen to music, podcasts, call your MOM!!! -list 5 things you are grateful for (not materialistic) -Do something nice for someone else or yourself (aka a face mask, stretching, laundry)😉 This post might be a not so subtle reminder to myself as well...🤫 Try some of these tips so we can make the world a better place... imagine if each day one negative nancy tried to be a positive polly. 🏆❤️
yesterday @bia_bosnoyan said my butt looked so big i need to buy 2 airplane seats... so you might want to try this booty workout. 🤷🏼♀️🍑🤫 warmup: 15 min elliptical, dynamic stretching 1: Glute Bridges on bosu ball (15 reps) X single leg glute bridges (10 ea) -> 2 SETS *this isolates your glute/hamstrings so hone in on mind muscle here* 2: Barbell Glute Bridges (12 reps) X Barbell Hip Thrusts (15) -> 4 SETS *go heavy, i added more weight ea set and included pause reps towards the end, this superset KILLS* 3: Glute Pullthroughs (15 reps) -> 3 SETS *try it heavier than normal, and thrust into the top* 4: Cable Kickbacks (20 reps ea leg) -> 2 SETS *bring your knee towards chest, kick back w heel. I used 17.5 lb* 5: Hip Abductor (20 reps ea position) -> 2 SETS *notice the position of my back/feet... this triggers different angles of the glute. i used 60lb* @maxpt best videographer ever to exist
during the holidays the gym can be PACKED... so being efficient and using versatile equipment is the best way to get a solid workout in. ⏰🥇🏋🏼♀️ The videos have my favorite superset of a hamstring curl followed by hip thrusts. 😍 📹📹📹📹📹📹📹📹📹📹📹📹📹 Then a cable variation of a squat, this is great for the adductors (what makes your booty round). For the squat, focus on mind muscle connection and follow through with a nice ugly butt squeeze at the top since you aren’t lifting heavy. 😉 Here’s a full workout below to save! 🏋🏼♀️ 🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑 ० Warmup: 10-15 min elliptical or incline walking ० Hamstring Curl (12 reps) X Hip Thrusts (20 reps) - 4 SETS: go heavy on the hipthrusts, for advanced: make the last 5 reps pause reps! ० Bulgarian Split Squats (10 reps) X Dumbbell Deadlifts (12 reps) - 3 SETS: the split squats are great before squats, focus on your heel driving up, add in 10-15 lb DB in each hand. Deadlifts are going to suck, don’t go too heavy but really squeeze your butt at the top. *done on a bench* ० Cable Squat (10 reps) X Kickbacks (15 ea leg) - 3 SETS: for the squats each time you step out and do 2 squats = 1 rep... so technically 20 but this is a good burnout! use a lighter weight and drive through your heels, CONTROL the way you step out, don’t be a victim to the weight. Kickbacks aren’t shown but face the weight, hold on to it for balance, look toward the ground and bring your knee toward your chest and kick back with weight in heel. Go kinda heavy here!
Since the holidays are coming up, I have the best gift you can give your family, FACTS. 🎉🛍🛒 Let’s talk facts about FAT! 🆘🆘🆘🆘 If you hear your relatives complaining how that Thanksgiving dinner made them sooOOOooo fat, let them know this... 💢It takes 3,500 calories ABOVE your BMR intake to gain ONE pound of fat. 💢 BMR = meaning my body needs this amount of calories to FUNCTION, even if all I did was breathe all day. 3,500 calories is a sh!t load. Now for context, let’s pretend my BMR is 1600 calories a day & I burned 550 active calories through walking, writing, drinking water, making my bed etc... (all these little things burn calories) so now my body needs 2150 calories to reach MAINTENANCE level. NOW add 3,500 calories to that... okay not a math person, 📝but we are at 5,650 calories. NOW do you really think that one amazing, delicious, memorable Thanksgiving Dinner with your family caused you to get “fat”? You can gain fat through a consistent calorie surplus, meaning you don’t move enough + eat too much. SO CHILL. TELL YOUR FAMILY TO CHILL. Don’t contribute to diet culture, spread knowledge and kindness. ❤️ ENJOY the holidays, savor the moments and the food!🥔🥐🥗🥧🍴🍷 #coldhardtruth #facts #eatup #bigdogsgottaeat #extracakeplease
HI I JUST HAD THE BEST LEG DAY SINCE THE BEGINNING OF TIME... swipe for the full workout! Not coincidentally it was after my first rest day in 2 weeks (not healthy and I’m not promoting over exercising) and it was so worth it. 👏🏻 I added some cues about form with the exercises because it doesn’t matter how often you do an exercise is you don’t do it correctly. 💥 I also DIDN’T listing to music during the exercises that I need to concentrate on my mind muscle connection, and that helps so much by thinking about the isolation. 🎧❌ ALSO if you’re still reading here’s an extra tip ⚠️ When doing Bulgarian Split Squats or any sort of exercise where you work on one leg (like lunges or step ups) alternate which leg you begin with every set! #trust 🙋🏼♀️❤️ Let me know if you try this!
If I had a penny for every time I heard “I don’t have time to eat healthy” after someone asks for weight loss advice I could drop out of school. These are my go to easy meals to make either on the go or easy peasy! Which one would you choose?👅🍽 🚨NEWS FLASH🚨 We all have the same amount of hours, there a people busier than you and I don’t hear them making excuses. 🤔🤷🏼♀️ 🆘Where to start: I like to make big batches of protein sources and keep that in the fridge, ready to portion out for lunches and dinners. My favorite to prep on a Sunday in the past has been: ~ lean ground turkey, chicken breast (grilled or baked), salmon, hard boiled eggs & veggie and egg white quiche Also: Prep veggies while your protein is cooking!!! I love switch up either steaming or roasting, using the grill for: ~spaghetti squash (!), zuchinni, broccolini, big ol carrots, eggplant, and brussels sprouts WARNING ⚠️: portion sizes matter (calories = king👑 ) so when serving pay attention! (this is why I tracked macros for a year, now I can eyeball it accurately) Keep in Fridge 24/7: easy protein sources + chopped veggies ~egg whites, sliced deli meat, bags of greens, 45 cal bread for sandwiches, chopped onions/mushrooms/peppers for scrambles, fat free Greek yogurt, reduced fat guac, salsa, hot sauce Seasoning: Keep it simple so you can make different meals and re-season so that you aren’t stuck eating the same meal over and over. (unless you’re into that) I keep these on hand... ~ garlic powder, sea salt + pepper or Janes Crazy Salt, cumin, cayenne, and Lawrys Steakhouse seasoning, and rosemary ~low sodium soy sauce, sugar free Barbecue sauce, sugar free Ketchup
Friday night I drove home from State and picked up @maxpt and we surprised my Mommy! (obviously a huuuuuge party girl) This morning was slow yet intentional and went something like this: iced coffee, pancakes, whip cream, music, runny eggs and an hour long yoga class with a little run along the beach. My mom does yoga 3 times a week at least and we used to go to our favorite weekly Tuesday class but since going to college I think I’ve practiced once.🙄 These were some of my favorite poses we did this morning, this class reminded me to start listening to my body more and that a constant go go go mode will just end in me running myself into the ground. Dancer Pose, Pigeon, and a Chair pose variation are such great hip openers to have in your tool belt! Have a great weekend 💛✨ (call your momma and tell her you love her 😘 )
i was tagged in a post to share 10 facts about me! hmmm let’s see... 1. My family has all B names... my parents are Becky and Brian and Brie 🐝 2. Im an only child (except for my bffs because we are family!) and super close to my parents. 3. I could grocery shop for hours... I find reading the nutrition facts and ingredients so fascinating. 4. @maxpt and I want to be Heidi & Chris Powell’s protégés (@bfit_tothemax 5. My major is Foods and Nutrition, I’m debating switching to Health Communication or keeping my major and becoming a dietician and then getting my masters for Exercise Kinesiology as well. (But I love writing and the process of making words fit together and be complex and eloquent) 6. I’m team Youtube > Netflix 7. I LOVE cereal and sweet things like I used to be ADDICTED to Walden Farms syrup. (like I would go through at least 1 bottle a week) 8. I put diesel in my first Jeep unknowingly and then when it went to get cleaned out/drained and the factory caught it on fire and they felt so bad that’s how I got my dream car! 9. The number 47 follows me around constantly... it’s my angel number!😇 10. Through my high school (and some incredible teachers) I’ve gotten to travel to Belize, Ecuador & The Galápagos Islands, down the Rhine River performing in Cathedrals during Holy Week (proud choir kid🤪) ⭐️Last little bit of advice for your Monday... Your past does not define your future, what defines your future is what you prioritize in the present. If you had told me 3 years ago that there could be a 60 pound difference between a sophomore in high school and myself as a freshman in college, I would have never believed you. I was always the chubby kid just waiting for my baby fat to melt off and in the meantime was ridiculously insecure. If I let myself be defined by how I looked and felt 3 years ago, I would not be where and who I am today. And that’s why comfort zones are there, so you can get the hell out of them.
I think I get asked “What are you planning on doing with your Foods and Nutrition major?” almost every day. My answer usually sounds something like this: Well there’s no title or position out there that I’m striving to have but I would love to have my own business of some sort that incorporates my love of health and fitness with educating others (primarily younger girls) about how to properly fuel themselves and understand how to have a healthy, full life. Too often women feel pressured by society to be SMALLER, wether that’s with their job, their mannerisms, their goals, or as simply as their body. Although this account is just the beginning, it is a way for me to offer my advice and make meaningful connections through social media. 😇 I’m not in this for the money (hence @bfit_tothemax 🔌 ) but I truly cherish hearing how something I’ve said or done has taught someone or inspired them. There’s not a paycheck worth trading that for. 💸❤️ In the least cheesy way, these people (along so many more) inspire me to chase my dreams, make them bigger, strive to learn more, and be better than I was yesterday. 💥🧀
3️⃣0️⃣0️⃣ challenge... 100 reps of each💥 Walking Lunges, Squats, Hip Thrusts 💪🏻 It takes less than 20 minutes and can be done ANYWHERE with NO EQUIPMENT❗️
The picture I could post versus the picture I should post. Because there aren’t enough people posting the REAL and too many posting the highlight REEL. 🙃 I can’t even tell you how many different negative thoughts I’ve had about my body because of someone else’s I’ve seen on social media. So this is post is just a reminder. Just a reminder that people only post pictures of themselves that beat out the other hundreds of pictures they already took. Just a reminder that camera angles can make a huge difference in people’s proportions. Just a reminder that fitness influencers still use apps to edit their body before posting them. Just a reminder that people’s jobs relies off of their appearance on social media. Just a reminder there is an entire industry making billions off people’s insecurities. Just a reminder we are all human and ALL struggle. ❤️
TRANSFORMATION TUESDAYYYYYYY! ok let’s get really real because these pictures never get easier to share... the third pic was taken end of summer 2017 i think, a couple months after getting diagnosed with a restrictive eating disorder and orthorexia. this was my body’s sorta bounce back to eating whatever i wanted and how much of it didn’t matter because i was focused on ignoring the rigid rules that governed my eating habits and life. i was probably 150-155 and definitely uncomfortable with myself although i was still lifting and working out 3-4x a week. (what my therapist advised) the second was the end of one month doing the Whole 30 diet. Meaning no legumes, no grains, no soy, no diary, no MSG/sulfites/carcinogens, no “junk” foods, no alc, no added sugar... looking back now this was definitely a way to sneak my ED thoughts back into my dieting with reverting back to restriction after not being happy with the number on the scale or how i looked in the mirror. so a month following the whole 30 diet super rigidly and my brain becoming re-consumed with food and ingredients i lost some weight (~9 lbs). (meaning i was in a caloric deficit, no real change to my exercise habits either) last pic was 2 weeks ago... a year (!!!) in between the middle and first photo! i found macro counting in between those two pics and learned so much about caloric intake and our smart our bodies are. i’ve also learned that life isn’t meant to be glued to the phone logging in every ounce of blueberries you eat. there’s a balance with everything in life and macro counting helps your awareness and promotes sustainable living, unlike diets such as Whole 30. now i’d say i weigh about 130 although i find myself hoping to see a lower number on the scale, but simultaneously wishing i looked fuller... can’t have it all i guess 🤷🏼♀️ if you’re interested in more info or help, follow @bfit_tothemax for more content and advice from myself and the kindest, smartest, and most muscley guy i know :) @maxpt ❤️❤️❤️
here are a couple clips from my workout yesterday!! save this so next time you see “froggy pumps on a bench” as an exercise you know what i mean🤪 in order, Chest Supported Row, Overhead (OH) Lunges, Froggy Pumps on a bench 🐸, Romanian Dead Lifts (RDLs) with dumbbells 💪🏻
proof i am a sunshine baby: how happy i am in the sun ☀️💛😁 @emillyho and i killed this workout today, lmk if you try it or have questions!! ◈ OH lunges (10 ea leg) X hip aductor machine (30) -> 3 SETS ︙use a plate or 20lb barbell & hold above you & focus on using your glutes and keeping core tight! ◈RDLs (15) X chest supported rows (10) ▸3 SETS ︙for the rows, focus on your scapulas coming together for lift the weight v arms pulling back, drive with elbows! ◈Banded Barbell hipthrusts (20) X froggy pumps on bench (20) ▸ 4 SETS ◈Goblet sumo squats pulses (45) X leg raises & ceiling touches (20 ea) ▸ 2 SETS ︙stay LOW for the pulses & make sure your feet are wide to engage your hamstrings/glutes FINISH: -> 10 BW squats (go wide and push through your heels... think about your booty!) -> 10 Burpees ▸ 3 SETS -> 50 crunches -> 50 glute bridges ▸ 3 SETS