You will never know what you're capable of until you get out and try All I knew is that I wanted to change the past couple years
has been a struggle trying to get my weight up this fitness journey has definitely taught me About Drive And how important it is to be dedicated
I'm still working on it #fitness#fitnessmodel#fitnessmotivation#gym#focus#dedication#fitnesstransformation
The journey continues .......
Ok babes, we're only a few days away from overindulging, sipping 🍷🥂 and sitting on our butts all day 🦃 While I definitely plan on eating and drinking all the things, I'm refusing to let that set the tone for the rest of the year 💪🏼 If you want to rock the holidays with me, listen up sista 🎄We are officially opening up our "Post Thanksgiving Reset Week" - 7 days of simple healthy meals, 7 different workouts and 7 days of support and FUN with our #FitGirlGang 👯♀️💓 Eek I’m so excited!!
Drop your most FESTIVE emoji below and I'll DM you the details. Time to get this party started 🥂🤸🏼♀️💫
Weight Loss Tip: Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
Saw these at the store and decided to give it a try! Overall, I thought it was pretty good. @lennyandlarrys always kills the game when it comes to these things. This is a great option for a small meal replacement if you’re on the go. I’ll drop the macros for this flavor below ⬇️
Thinking about leg day tomorrow like......... •
Resting your body is so important! Give your muscles time to heal and rejuvenate. A day or two off is so good for you body. I typically train 6 days a week, but if I'm feeling like I need an extra rest day I'll take the whole weekend. I like to have an active rest day where I'm walking around and keeping my body moving. Today I went to the Tampa Indie Flea and walked around there and at Hyde Park!
Which is the healthiest banana?
The answer is Number 7!
Researchers found that banana lectin, the proteins derived from the dark patches of full ripe bananas could be developed into a useful anti-HIV immunopotentiating and antitumor agent. It can inhibit the production of tumors and prevent viral replication. 1 full ripe banana a day can increase immunity.
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Motivation Monday! .
I absolutely love watching my body transform and change, I love celebrating all my achievements and how far I can push my body physically.
I don’t like to use terms like “ I’ll get there” or “I have a long way to go” because my body isn’t a destination, my physical being isn’t a road I loathe to travel, my body is god damn mighty, courageous, sexy, and resilient, I haven’t always been kind to my body but I’m glad that’s no longer the case.
My body isn’t a reward system, I don’t feed it “treats” when I’ve been good, it doesn’t work like that, keto is a vessel, a tool to aid with a once bad healing relationship with food, keto isn’t a short term weight loss system, it’s a lifestyle, we live and breathe it.
Stop falling into habits of yo-yo dieting, you deserve a whole lot better than filling your body with crap food all because you “ate good for a week and deserve it” want better for yourselves, you can do it, and you are worth it!
Change is possible. -
⬅️On the left, I was a few months into lifting and had already made considerable changes to my body. I was motivated and feeling so proud of where I was heading.
➡️On the right, current, I’ve been living this fitness lifestyle for 18 months and have never felt better in my own skin. -
So much of how we perform towards goals in life can relate back to our mentality. Be positive. Focus on the good, the true, and the lovely. If we focus on the good and positive things, everything falls into place. I love the verse, Phillipians 4:8-9. It says: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.”
BODY UPDATE: A lot of you have been asking about my plan so here’s a little more detail 👉🏻 I’ve been on a calorie deficit eating around 1,500 cals per day (previously 2,000+) I definitely struggled in my first week with the difference I won’t lie 😩 but now going into week 5 I’m definitely getting used to it now! I’m now having a good mix of all food groups and I’ve not drastically cut my carb intake (eating around 120g daily) but it is less than I’m used to. I’ve had a few days where I’ve eaten too much or snacked on crap food but in general I’m feeling pretty good and definitely felt more lean in the last 2 weeks 💪🏻
I’ve been very slowly increasing my weights in the gym, but whilst I’m eating in a calorie deficit building strength is pretty hard ☹️ Once I’m at the weight I’m happy with I can start to build up my calories again (yay more food 🙌🏻) Its definitely been the challenge I’ve needed and I’ve loved trying something different and seeing how my body changes over time 💫 Who’s ready to start the new week 🙋🏽👊
#sealrows Usually like going back and fourth between these and barbell rows every other back day. You can’t build up any momentum on these compared to Bent over barbell Rows, and this exercise also takes your lower back completely out of the movement. Great to do after deadlifts, or people with lower back problems.
• Mid/Upper Back
•Rhomboids/Traps (Lower & Upper)
• Overall Lats
🎂 Birthday Cake Quest Bar 🎂
Finally got to try the new birthday cake quest bar 🙌🏻. Amazing taste and great macros 👌🏻. 21P, 5F, 25C (5 net carbs), 180cals. Birthday cake is one of my favorite flavors when it comes to protein bars. And this one takes the cake lol. 9/10 Highly recommend 👍🏻.
Happy Sunday evening lovelies! I was back at the gym training legs this morning after taking a break since Monday because I wasn’t feeling well. Definitely feel more myself now, even if it was a bit frustrating not being able to get my workouts in. But you’ve got to look out for yourself and put your health first, the gym will always be there waiting for you when you’re feeling up to it 😊
I’m super psyched for a chilled evening full of good tele... my all time fave Dec is back on my screen tonight 😍 yay for I’m a Celeb returning!
the end product of the recipe I posted on my story 😭 I kind of already mixed it all together, but just.. know... it is DELICIOUS
Anyways, I wanted to talk to you guys about habit and hesitation today ~
I’ll admit, I am a creature of habitat when it comes to food. When I find a food combo I like, I’ll stick to it for a long long time. This is could be considered a blessing because it’s fun to eat the foods you love, but it’s fun trying it new spices, combos, and foods! Trying out new things is how you find more foods to live. When you think about it, how stagnant you are in your food choices could be compared with how simple or exciting you are living your life. When you find something you’re good at, you keep doing it! When you aren’t sure about something, you’re hesitant to do it. That’s the problem, the hesitancy to do it. This is why people never make their platform, never achieve the job, never take the opportunities... the hesitation that comes in your gut keeps you away. •
Let me tell you, it’s not easy to jump toward the hesitancy.. actually, it’s the hardest thing for an individual to get themselves to do. You’re going to feel icky, and your heart my drop, or the butterflies in your stomach might fly to the middle of your throat. But, once you try something knew ( even if you’re TERRIBLE AT IT AT FIRST ) you’re going to feel good in the end. The fact that you took the first step to getting better, doing it in the first place, is going to make such a difference to where you stand in doing it again or stopping all together. Look, no matter if it’s food or a life choice, hesitancy always takes the wheel, and it’ll try to drive you away from doing it, but you have to step on its break and put your own hands on the wheel. Take control. Risk it. Life for it.
Hey angels trained lower body today out of spontaneity as I wasn’t in the humor of sticking to my programme cos I wasn’t feeling it today. If you’re looking for some quick inspiration next time you’re gonna train here you go, save it if you’re stuck: ⠀⠀⠀
❗️Pls do a warm up set with a much lighter weight before you begin each excercise❗️
•Romanian Deadlifts: 3 X 10-12
•Barbell Hip Thrust: 5 X 5- Heavy 🍑 ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀
•Leg Extension: 3 X 12
•Leg press: 3 X 10 Dropset 1 X 20 🙃
•Calf Raises: (where ever you like to do them) I used a Smith Machine and stood on some plates, 4 X 20🐄 ⠀⠀⠀ ⠀⠀⠀
•Barbell Curtsey Lunges: 3 X 8 each Leg👸🏽 ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀
Hope everyone’s had a good weekend!✨ I’m back
in school tomorrow for a day then off again Tuesday, yay party woohoo ⠀⠀⠀
Ps. Wearing @crewcatclothing abstract leggings and @gymshark seamless crop aye
My outfit from #fasionnova last night 💕
I WAS SO HAPPY to be in good company and to be a social human being aside from all these essays I have been working on for medical school. Cannot wait to go home for a couple days and visit all my family! Hitting the gym and working on homework all day 📚 Have a wonderful Sunday ☀️
Happy Sunday beautiful humans 💕 Currently nursing a sweet little food baby from last night's Chili's meal😂 chips and salsa, chicken+waffles and some ribs. I mean hello cheat meal heaven😍 I may have also had a cookie or two with this mornings avo toast 🥑 Balance right? Healthy eating is so important, to fuel our bodies with the nutrients they need, but you can also enjoy the occasional cheat meal without feeling like all progress is lost. I used to feel like after one cheat meal or a missed workout, I was back to square one. Starting over. It has taken a lot of mental strength to work myself out of that mindset. Initially that's my first thought after a cheat meal, and I have to give myself a little pep talk and convince myself that's not the case. You have a lot of power how you talk to yourself. Make sure you are your biggest cheerleader, not your worst enemy. Practice self love everyday ❤️ Sundays are my rest days! what are you up to today?
BE THE BADASS YOU ARE ||
So the New Year is around the corner & tons of holiday parties too... and I STRUGGLE so much with the thought of being in a nice dress or outfit because NOTHING ever FIT. It is always a constant battle of things don’t fit & confidence going down because of it...
Well this year I want to GIVE BACK ... I want you to feel CONFIDENT, PROUD & GRATEFUL this holiday season while starting the NEW YEAR OFF RIGHT 🔥
I am putting a group together of 20 SERIOUS WOMEN who want to get started right on their journey with a SYSTEM that WORKS.🎉
You’ll have me as guidance & as your coach to keep you going & most importantly I want YOU to feel like a BADASS 💛
Contact me VIA email at email@example.com OR direct message me to chat today!!
Only 20 SPOTS AVAILABLE💛💪🏼