This is my main dude, my little guy, and he’d be my ride or die but he hates cars 🚗 And photos, he hates cameras 📸 He’s had probably 12 different names since he’s become part of my little family, and Squish is the one that’s stuck.
This is my Squish. I shall call him Squishy and he shall be mine and he shall be my Squishy 🐟🐠 He was feeling super under the weather this week, so Squish and I took a quick trip to the vets where poor Squish was diagnosed with a serious blockage. He was quickly fixed right up, and then stayed two nights to make sure his toxin levels were down, and everything was back to tip top shape. I have to admit I DID NOT expect my house to feel so empty without him those nights, but it absolutely did. I’m psyched my resilient little Squish is feeling better, and that he’s back home.
He’s not completely back to his old self, but he’s getting a little better each day 🐈
There is NO such thing as “magic foods”
It is also NOT true that all calories are created equal
You all know marketing & rebranding games that companies love to play. “0 calories” “eat this and drop a pants size” “drink that and drop 2” “the magic food that will help you burn more fat” “the secret drink that boosts your metabolism”
The cold hard truth is a whole lot more simple than they want you to believe. It just takes CONSISTENCY, and PATIENCE.
Some foods use more energy (calories) to digest. Carbs take the least amount, followed by fats, leaving protein as the one that your body uses the most energy to process. This DOES NOT mean go whole hog and only consume protein. Your body needs more to sustain and transform then just protein.
Genetically everyone’s body will react different to foods. Your body might be able to handle wheat derivative products, where I KNOW I’ll blow up to look like a beached manatee if I even look at a piece of bread.
This can take some patience, and testing but once you figure out which foods your body agrees with, and line it up with a proper set up of carbs/fats/proteins that your body needs (FYI it’s different for everyone) then you’ll start seeing results.
REMEMBER- this is a slow game. Slow and steady progress will be sure to last, and habits will stick, and it will be a lifestyle.
I’d love to help you find which foods work best with your body! Tap the link in my bio and fill out a short survey to get started #onlinecoaching#onlinefitness#wellness#holisticnutrition#fromtheinsideout#realfoods#womenwithmuscle#girlswholift#fitnessmotivation#diamondintherough#lovethislife#nutrition#health#work#overrideyourgenetics#slowandsteady#supportyourlocalfarmersmarket
Are you a self-sabotager? Or perhaps you spiral? You stick to whatever plan you’re on, and find it goes really well for a spell. But then maybe it’s too good to be true, you’re progress isn’t as great as you actually think, you should be further along so you cut down on foods, ramp up your training whether cardio or weights. And then you spiral. It turns into a crazy downhill of extremes from eating far too little, then exercising far too much, then binging, and then trying to work it all off, and repeat.
I’ve done this. I’ve done this so, so many times. And this is why I found that in stage prep, or in growth season, or whatever phase I’m going through I have a coach. I have someone to help me rationalize, to help me see that I am exactly where I need to be. That the thoughts in my head are just build up & I need to breathe, and learn to quite them.
You see a coach isn’t someone who just sits there writing you different exercises every week, or every 4 weeks. Its someone who helps you change your thinking, who helps you learn to rationalize why you’re feeling a certain way, what is realistic and what is build up in your mind. A coach, a mentor is someone who helps you become more in tune with your body so that you can see when and why your body is reacting the way it is. How to incorporate HEALTHY ways of dealing with issues whether digestive, and physical, or the mental ones that are using the physical as a scape goat.
A coach is an accountability partner. Someone who reminds you a month is too soon for drastic changes sometimes, and that the healthiest, long lasting results come from slow, steady, consistent effort. A coach reminds and shows you how to learn to love & respect yourself, that means being patient with yourself & the process Even if you know the ins and outs of nutrition & exercise there is no reason you need to stand on your own. People ask me why I have a coach when I know what I do and it’s because I am a self-sabotager. I’ll spiral, and self-destruct so fast if I don’t have my coach to help me rationalize. So trust me when I say there’s no shame in having a bit more accountability & someone to help you bring your head back in the game
Did you know that lifting weights automatically boosts your confidence? Did you know feeling great on the inside attributes to your looking great on the outside? And did you also know that once you combine those two qualities you will be unstoppable?! Did you know there is so much more impact to your mind, than your body when you transform those last few pounds you've been struggling with?! Did you also know it is SO MUCH EASIER than over advertised, get there quick companies/gimmick teas/shakes/wraps companies, fad diet books/plans let you believe it is?! You don't need to starve, you don't need to spend hours doing cardio, or lifting weights, nor do you need to beat yourself up because you haven't gotten wrapped up in the latest trend and are still carrying around unshifted/untransformed weight.
I say "unshifted" and "untransformed" because #1 I enjoy making up my own vocabulary, and #2 because that is exactly what happens. I weigh about the same as I did years ago, but I look totally different. Want to know why? Because I transformed/shifted myself. I mentally changed how I perceive things, how I handle things. I build lean muscle, I took care of my digestive tract, and learned how to make healthy, positive impacting choices when it came to my health and wellness.
I want to help you learn how to love yourself from the inside out, and learn how to take care of your body and mind in a holistic, long lasting way.
Click the link in my profile, and fill out a short survey if you're ready to transform
Hump day is gone and I didn’t post about my 🍑🙊 So we’re gonna go with #throwbackthursday
This is why progress photos are so important. Even when you think you’re not going to go far, you think the efforts won’t amount to much. Give it time, and consistent effort, and you will go further than you think
You look at the same body every day in the mirror. You constantly pinch/squeeze/over analyze the same areas month after month, year after year. It’s so hard to pull away and notice changes. And today when I was getting discouraged about my growth I lined it up with a photo from May2016.
Almost two and a half years of progression involving different training styles, different nutrition styles, learning more, reconfiguring, and changing again.
I’m not nearly where I want to be, but I don’t know many bodybuilders/competitors/fitness enthusiasts who are exactly at the physique they want.
I’ve still got growing to do, but the photos help me on the discouraging days where I want to throw in a towel because I don’t think anything’s added up
I strongly encourage you to find a way to track your progress.
Anger and resentment can stop you in your tracks. That's what I know now. It needs nothing to burn but the air and the life that it swallows and smothers. It's real, though - the fury, even when it isn't. It can change you... turn you... mold you and shape you into something you're not. The only upside to anger, then... is the person you become. Hopefully someone that wakes up one day and realizes they're not afraid to take the journey, someone that knows that the truth is, at best, a partially told story. That anger, like growth, comes in spurts and fits, and in its wake, leaves a new chance at acceptance, and the promise of calm.
People avoid love and seek solace in angst, and fear, and aggression, which are always there and readily available. -The Upside of Anger
Anger changes a person, pain changes a person, life changes a person. If you're not careful, if you do not constantly keep yourself in check it is easy for anger to take over, to become your quick defense, your first emotion. Don't let it.
Something else I've learned recently is quickly and how much pain can come unexpectedly. You don't always have time to prepare for a break down, or a rise, and welling of tears, or emotions. And when caught unaware you have two choices- you can accept, process, and work through the pain. Or you can bury it, you can cover it with anger, and rage, and hate, and try to mask and deny and feelings you should be dealing with
I encourage you to learn to control your mind. To learn how to process what you're feeling, why you're feeling it, and to appropriately work through them in a healthy way.
Its something I am constantly working on, it is something I need to relearn how to do. Its a daily battle, and it is hard as hell at first. Anger is easy, and it works quick to distinguish any emotions that may light an unwanted fire. But i promise the more you focus on controlling it, the easier it will become.
While growing up I was constantly told this phrase:
“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”
Over the past few months especially, I have come to realize just how small my circle is. There was a time I enjoyed the large number of “friends” I had. Going to social events and knowing people who’d come up and hug me, shout my name from across the room because they were excited I was there, being invited to get together, drinks, dinner.
I care and I love hard, and deep, and completely. The label of “friend” to me is not taken lightly. However that is not the case for many.
When shit hit the fan in my life recently, and it was time for the “friends” to step up and be there for support as I’ve supported them it was quickly very clear who were only there in good times, in party times, and in convenient times.
My circle is growing increasingly small, but I’m starting to come to peace with that.
I had a good, true friend tell me today “It’s like what did I do? Why me? And instead of feeling like it’s happening TO you change the mindset.
Life isn’t happening to you. It’s happening FOR you. ❤️” And she’s right. The hard times, the real life times really help define who is and is not in your corner.
It stings for a bit, the thought and feeling of rejection, the let down that they aren’t who you thought they’d be, the pain of losing yet another person you’d created memories with. But take comfort that life is happening FOR you.
You don’t need a draining, negative energy in your life and this is what it took for you to see their true colors, cut ties, and make way for someone and something much better for you.
And do not let the pain they caused keep you from continuing you to care and love and live wholeheartedly. Don’t let hem take that from you 💕🔥❤️ #realfriends#truefriends#family#smallcirclesarebetter#fitness#womenwithmuscle#girlswholift#overrideyourlimits#diamondintherough#grow#love#live#laugh#wholeheartedly#despitethepain#moveforward#lovethislife#thislittlelightofmine#fitnessdiva#wbff#goals#dreams#reallove#thisdoesnotdefineyou#youaremore
The realization of progress can be frustrating
In today’s “instant gratification” society we’re used to noticing, receiving, having things at an exponentially faster rate than what is realistic
In my mind this is why so many fall off course. They don’t see huge changes in short amounts of time, so they stray, either from trying to push harder, overdoing it in the wrong direction to reach their goals, or from a quitter’s mentality since the results weren’t fast enough.
Over the years I have been in love with training my hamstrings, but never so much my glutes. To be honest I assumed since I was working my hamstrings, my glutes would just naturally follow. BUT I was wrong. It takes focus, specific exercises, and a very strong mind muscle connection to build, and sculpt certain areas. -everything from hip thrusts, to placement of feet, to depths of squats, tempo work, feeling the muscle as it works.
So over the past several months I have been taking steps backwards. Laying building blocks, and solid foundations to build me some killer glutes. I’ve been focusing on really connecting my brain to feeling the movements (mind-muscle connection), to make sure I’m contracting the glutes as needed. I’ve been researching, listening to the advice, and guidance of my coach, and NOT GIVING UP when I did not see immediate results. This last one is the biggest part. Its mentally a struggle to watch these big, muscular, well-built booty babes on social media and not just want to throw in the towel thinking “oh well, I’ll just never get there” But I’ve stuck in there, and will continue to. I’m at the point where I am starting to finally notice some growth, and I have to say that seeing the progress start has made my motivation sky rocket to stay this slow, and steady course to my bigger booty. December better watch out, cause I’m coming in with fire, and a bigger bootay
It’s not a sprint race, it’s not about who can get the best physique the fastest. It’s a marathon, a long road of uphill, downhill, and consistent effort.
Whether it’s weight loss, overall muscle gain, specific area growth, strength gains, whatever- make your mindset slow and steady, solid built gains.
Women like you are hard to come by. Women like you are gems, rare diamonds hidden on the top of the highest mountains. There's only a few of you in existence, there's not many of you left. You have a fire in your soul that will never be put out, and a heart consumed with a power strong enough to calm hurricanes. You deserve so much more than the mediocre bull shit that you've decided to settle for. You're always providing, trying, and fighting. It's time for someone to fight for you. - r.h. Sin
Why not fight for yourselves ladies? Why not take that strength you have deep inside, and make it stronger, make it greater?! Let that strength show, unearth that gem, that diamond you truly are.
I have three open spaces to take on some beautiful ladies looking for some guidance unearthing those diamonds in the rough.
You have everything inside you that you need to reach your goals, let me help you unearth it, polish it, let it shine brighter than you ever imagined it could.
Shoot me a DM, an email (you'll find in my profile), or simply comment 💎 below.
If you’re getting into being fit, setting higher goals, competing, not competing, or whatever your health goals are this podcast for sure is something you should listen to. ✨
If you all haven’t gotten it yet I am a huge advocate of proper mindset, and mental strength. It controls literally everything in our lives. 🔥
I will fully admit that sometimes I let my mind get he better of me, and this podcast episode covers how important your mindset is, how to refocus it, how to use it to your advantage and to progress 💎
@competitiveedgepodcast @aliciagowans_wbffpro @robbieframe @jaredhustler_wbffpro you all have absolutely done it again💕 I love listening to you all. It helps me constantly assess where I’m at, to refocus, to push myself. Thank you for putting these podcasts out there, and keep up the great work 💪🏻💕🔥💎✨