"I used to play defense, but now I play offense." -Emily Nolan @iamemilynolan on the kick-butt podcast by these two incredible women @katefagan3 @kathrynbudig #freecookies 🍪 Speak your truth, don't be afraid to embrace your "earthsuit," and love your body unconditionally! Notes taken, Emily! Thank you 🙏🏼
It's hard for me to put myself out there but 3 months into my journey and I wanted to share my progress with you guys. Still have a ways to go but I'm proud of where I am now from where I started ! Days of fighting myself about food, sweat, and hitting that twinkie face at the gym 💪🏼💪🏼 excuse my roughness lmfao 😬😬
#chasetheburn#letmeseeyourtwinkieface#challengeyourself & #getoutofyourownway
Still glowing from my intense weekend experience 💫 | Just had a meeting with @christophgaller and I'm happy to announce that I'm officially starting my internship at the @andywolfofficial fam tomorrow 💥🙏🏽 #kickass
My dear friend @lesutphen is sharing her beautiful story today over on my blog.
I'm so grateful to have people in my life like her, who continuously inspire me to do more, be more, learn more, love more and live more. 💛
Read about how and why she came to teach yoga and meditation to kids on the South Side of Chicago. An area that experiences extreme violence on a frighteningly frequent basis.
I hope that you find her story inspiring. And that it will motivate you to look within, see who you truly are and help you show up in the world even more deeply. 🙏
Link in bio ->> then click on NOTES
It's almost summer and you haven't completed any of your new year's resolutions. You are thinking it might be too late to get started on any goals, especially health and fitness because let's face it, you have let so much time pass you by
But you're wrong!! There is no time like RIGHT NOW!
Who says that you have to start your goals right in the beginning of the year? Who says that you can't get a summer ready body in 21 days? Who says that you can't start eating right and be prepared for all those upcoming BBQ's? NO ONE, that's who!! You are in charge of making those decisions so let's say YES to it all!
I'm kicking off my challenge group on May 29th and you'll have 30 days of:
• No dieting
• 30 min workouts
• Drinking a daily nutritious shake
• Portion control system to help with your meals
All with a free coach, ME, to keep you motivated and accountable so you can achieve your very best results. I still have spots left for women who are ready to get serious about their fitness and want to invest in their health. I'm even offering an EXTRA incentive for the next 3 people who sign up!! Comment below or email me at email@example.com for details
30g 🍌 vs. 16g 🍞
When someone says "carbohydrates", you may instantly think of bread. Surprisingly, as this picture shows, a piece of fruit can have more carbs than a slice of bread.
When people cut carbs they often restrict bread but continue to eat 🍎🍇🍑 Fruits are carbs and there's nothing wrong with that! I'm not saying cut out fruit and bread, carbs are essential. Fruits contain a ton of nutrients vitamins, and have a lot of benefits! BUT it's beneficial to know what's what ☝️ so you can make informed choices based on your dietary preferences and goals. I personally include both whole-grain sprouted bread and fruit my diet because it works for me. Especially 🍌 as a pre-workout and in my daily superfood shake.
My mom has always told me that the best indicator you are growing both personally & professionally is that feeling of being a bit uncomfortable at times. She'd say if you didn't feel uncomfortable at least once today, you need to challenge yourself harder tomorrow. I've always loved that & the idea of pushing outside of my comfort zone is something I thrive on. So when I went to visit my cute cousin at her office today... I saw this gem of a quote on her board & absolutely 🖤 it. #NeverFailingAlwaysGrowing#ChallengeYourself#LifeByDesign#DoYou
How do you stay motivated? How do you stay accountable?
Personally, I keep a fitness journal. If I write it down, I'll do it. It's just how my brain works. I design my workout at least a day prior, plus I jot down other goals too, i.e., meet my step goal, log all foods, etc.
I had stopped logging my food for a while, after I got into a groove of knowing what was good & bad, but then I started slipping. So back to @MyFitnessPal I went! It's extremely helpful!
As a lover of fitness, I do look forward to my workouts. I'm always excited for a challenge on the horizon. HOWEVER, when that 4:30 am alarm starts blaring, I won't lie-- I consider sleeping in each day, lol.
Knowing I committed to my workout by writing it down though, helps get me out of bed and into my workout clothes (which btw are always laid out the night before). What works for me may not be the solution for you, vice versa. I am curious to know though what keeps everyone else "going"? #hiitraining#fitmom#fitfam#fitness#sore#challengeyourself#challenge#workout#buildmuscle#losefat#crosstrain#dontgiveup#igfitness#goals#gym#training#exercise#strength#cardio#strong#fithiitmom#motivation#accountability#askinstagram
Transformation Tuesday on a Wednesday!👊👊 ..EXACTLY ONE YEAR AGO👉TODAY (may/16..may/17)😁 crazy to see what you can do to your body when you stay consistent #onlyupfromhere I have impressed myself but never satisfied #constantlychanging noone can change you BUT YOU .. have goals stick to the plan, and be proud of what you accomplish every step of the way!
Working my 9-5 (not for long)✅
Mommy's birthday dinner ✅
Laundry 👚👖👕 in✅
Building My Empire 🙌🏽😍💪🏽💖 People tell me all the time, "I don't have time." Or "I already have a job". I have a regular job too. And I am always busy! But It Works is not that hard, honestly. Anyone can do this!! It's about being passionate and consistent. I am putting this out there for you... Yes YOU! To all of you who have been watching, give yourself a chance! Run with me to reach your ultimate goals! To the person that NEEDS this business in their life! THIS is for YOU!
Whenever you are ready to make a change in your life, I am here to help you! Change is never easy but it can make you grow! I know it has for me!! 💋Stop struggling and say YES for YOU!! If you want something, GO FOR IT! Don't let fear hold you back from your dreams. 💭 Text me 323-237-2185📲
MARK YOUR CALENDARS!!! .
We will be kickstarting my June 12th bootcamp of with a BANG!! .
There is a group of us getting together (I will be observing this time around since I am pregnant lol) to do the 3 DAY REFRESH!!! I have done this detox 3 times already and I can tell you it is awesome....I lost 4 inches in my tummy the first time! Even though I can't participate, doesn't I won' be there every step of the way! Being a veteran at this lol, I have all the tools and recipes to get you through. 😁
Will it challenging? Yes...it challenges you. But it's only 3 days! And soooo worth the results! You want to see change, then you need to challenge yourself and your body a little.
🥑🥑Lose weight, lose bloat, break plateau, kill cravings, and fresh jump start your health! 🥑🥑
💙Comment below or message me if you want to reserve your spot in this exclusive group!! First come first serve so don't hesitate! 💙
What you tell yourself on a daily basis is more powerful than you know. Take care of yourself as if you're the most awesome person you've ever met. You have to be willing to fall down, get up, look stupid, cry, laugh, make a mess, clean it up and not stop till you get there. Life often turns to shit before it turns to shinola. Stop wasting your time giving a crap what other people think of you! And remember love yourself! 😊💜💪 #flex#girlswithmuscle
Go heavy or go home! I had to drop set after doing one set of shoulder presses with 20s so I did the Arnolds with 15s. Slow moving really gets you to focus on those muscles! Holy cannoli! Push month is awesome! #chaleanextreme#pushmonth
There is no smooth path to success. It takes everything you got, with an adaptive mindset, in order to handle the unknown that will be thrown your way. Doing whatever it takes is the only way to set yourself up for the best possible chance of success.
Looking for some friends to join a Slim Down Challenge kicking off on June 15! Just a lemonade flavored drink before breakfast & after lunch. 🍋🍋 It has been over a year since I started my journey towards achieving a healthy weight by healthy means and it has not always been the easiest but I'm so happy with my success at achieving my weight goals and maintaining them through the help, guidance and support that I call my advo family 💪🏼💪🏼
I bet you've got a pretty good life. You enjoy the work you're doing, you've got your friends, your family, and enough on your plate to keep you more than busy. But are you truly satisfied?
You're ready to live your life just a little BIGGER! You have experiences you want to create. AND that's what the 5-day challenge is all about.
Every day for 5 days, you'll receive an email with an accompanying activity that will get you out of your comfort zone, be easy to implement and FUN! Join NOW, link in bio!!