"The creative adult is the child who survived." Safe to say ya girl can get down even if it's a party of 1😜 Sorry for the bad quality- I will be filming it again for real. The song is "So Fine" by Sean Paul and choreo is by the amazing Phil Wright! I NEEDED that class desperately to say the least. The best energy and for an hour I thought of nothing but what I was doing🙌🏻 I have to say that I danced this with a group of MOMS today who left their kids with their husbands so they could come to class all hip hopped out and they KILLED it!! So inspiring in so many ways.. Dance really does keep you young because those women didn't look a day older than me...And just like that for a minute I have no care in the world- true happiness❤️✨ #SOMUCHFUN#funclass#keepingyouyoung#doitforyou
No evil dooms us hopelessly except the evil we love, and desire to continue in, and make no effort to escape from. If you are renewed by grace, and were to meet your old self, I'm sure you would be very anxious to get out of his/her company. #besaved#hisgraceissufficient#high#highevangelist#doitforyou
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Beautiful hike at Kanarraville Falls
About 4 miles, 1 sunburn, carrying a 5 year old while trekking through the river, so many waterfalls and 1 fall later, this girl is wrecked. I'd do it all over again in a hot minute!
Utah you have once again stolen my heart 💚💛💙 #outsidemycomfortzone#wanderlust#auntlife#auntlifeisthebestlife
Life is complicated right?! 🙋🏻 But...sometimes we over complicate things.
Well, I'm taking it BACK TO #BASICS .
Why?! 🤷🏻♀️ because I need #SIMPLE#nutrition and SIMPLE #workouts !
I'm getting ready to freaking ROCK 21 Day fix extreme.
Fun fact: I've owned this program for almost 2 years and haven't EVER finished it!! #WhatTheWhat ?? Well that ends now!
Tomorrow, me and 8 other ladies are starting our new private group where we will all dial in our nutrition, get our workouts in, and focus on OURSELVES #FillYourDamnCup
Eeeeek! Let's do this! #IGotGoalsYo
Sleep is one of the most important aspects of your health.
Sleep is when your muscles repair themselves from that AMAZING workout you did but sleep is also important with weight loss or maintenance.
LACK of sleep can cause both behavioral and physiological issues causing you to gain weight.
On the behavioral side, if you’re overtired you may be less likely to have the energy for your workouts or to prep and cook those healthy meals.
The physiological aspect has to do with hormones. Leptin is a hormone that plays a key role in making you feel full. When you don’t get enough sleep, leptin levels DROP. So the result is, you will feel hungrier and crave high-fat and high-calorie foods.
So here are a few steps to help ensure you get a good night’s sleep and are well rested.
1. Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is at least seven hours.
Go to bed AND get up at the same time every day. Being consistent reinforces your body's sleep-wake cycle.
2. Pay attention to what you eat and drink
Don't go to bed hungry OR stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.
3. Create a restful environment
Create a cool, dark room that's ideal for sleeping.
Avoid prolonged use of light-emitting screens just before bedtime by turning off those cell phones, TVs, laptops and computers.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Manage your worries
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then SET IT ASIDE for tomorrow.
What other tips and tricks do you use to get or ensure a good night's sleep?
This weekend I have been reborn. This year I shall strive. This lifetime I shall succeed.
I know I say this a lot...but I don't even care. Fitness.... self reflection... coaching....
It all changed my LIFE
We had a very busy weekend full of visiting family and friends 😍
My heart is full and my tummy is even MORE. But man, my back is not happy with me 😔
Resting with some ice and Netflix. Very thankful that I don't dread Sunday nights anymore 💘
I'm been having a terrible time staying on track. I've been having lots of treats and not working out as often. But this is the quote that's helping me get back on track! Remember what you're doing this all for! Find your motivation. #health#body#weightlossjourney#encouragement
When I was 13 I got several 2nd and 3rd degree burns. While in the hospital I was nursed all day, unable to feed myself, I felt useless and I couldn't do anything about it. Unable to play hockey with my friends and teammates felt daunting. I remember sitting in the hospital bed saying to myself, "I am never going to waste time sitting around again”. Going back to school, kids would make fun of me for being too small and flimsy. Turning 16 I joined the gym, pumping iron twice a week didn't really think much of it, but then I started seeing results, gaining muscle, getting stronger, improving my stamina. Weights became my biggest passion and my breakthrough of being made fun is school for being too skinny and weak. I want to become a bodybuilder, make the fitness industry a career and inspire people with my story. Now I look back and think about the times I was laying on that bed to where I am has been a tremendous accomplishment. I work out 6-7 days a week and get my meals in with no BS in between. I ignore negative comments because I have had friends and family shout "why are you doing this, it's a waste of time”. The way I see it is wanting to inspire others to be great and to live their dreams and don't let anyone tell you it can’t be done.
@rotondo_brady #transformation#neverquit#workhard#trainhard#commitment#motivation#focus#dedication#diet#healthy#effort#results#gratification#lookgoodfeelgood#doitforyou#gym#gymlife#gymaddict#fitness#fitlife#fitfam#fitnessaddict#fitnesslifestyle#instafitness#instafit#instafollow#followforfollow#holiday#weekend @whydidyoustart
I FINALLY got Scott to try Body Beast from Beachbody!
He kept saying it's for women, not men.
Come on GUYS... you KNOW that's NOT true!
Well, after only a month of doing some kickass workouts, he took a new photo and was like DAMN!!
His arms are ROCK SOLID & PUMPED!!
I LOVE seeing them and SO DOES HE!
And... He isn't even done with the program yet!
I can't wait to see what he looks like after he IS done!
"I had lots of odds stacked against me, but I also had a burning desire within me to be something bigger. I knew that I had talent and passion and I knew if I wanted to be successful in this world, I’d have to make it happen for myself. I chose to be my own inspiration and not let my past define me. I chose to focus on the positive, and take strength from my journey. I chose to create my own success story." I'll be here to support you when you're ready to do the same boo ❤️👯💌📲