You don’t get abs overnight. You can’t lose 20 pounds in a week. You won’t get muscles without picking up some weights. .
You get all these things by being consistent. Showing up every day and investing in your health and fitness. .
Every body has to start somewhere. The key is you just have to START!
Often you se the before and after photos of weight loss and never the behind the scenes of how to get there. Believe it or not part of my transformation was the transformation of my smoothie. When I added a green smoothie to my life (daily) it started with 2 cups of almond milk unsweetened, bag of power greens, protein powder chocolate flavored, avocado, handful of berries and ice. As I transitioned to keto so I could become a fat burner instead of a sugar burner, I slowly revamped my smoothie. If you remember, I am a baby step kind of person when it comes to health and fitness. First I switched to an almond coconut blend then after a few weeks I only used half of an avocado. Weeks later I reduced the milk to 1 cup and added 1 cup of water. Then I began reducing the strawberries as I paid more attention to my sugar and carb count. I got it down to 6 strawberries (yes I did count them). After a few months I eliminated the strawberries completely. So now my smoothie is 17 carbs, 3g of sugar and 467 calories down from 33 carbs, 14g sugar and 694 calories. Always a process, but well worth it. Stay tuned next week for other ways to challenge your health and fitness.
a lot of y'all know that I have a severe weakness for pasta, but when the meal plan doesn't call for carbs you gotta make it healthier 😋
spiralized zucchini, mushrooms + tomatoes sauteed in olive oil, topped with avocado 🍄🍅🥑 #Zoodles#CleanEating#BalancedNutrition
Finally had a mid day break to run home and eat a meal from an actual bowl instead of tupperware 😂
Work has been crazy, meaning almost all meals during the week are on the go, in tupperware, or eaten late night when it’s already dark out. .
👉🏻Vegan Buddha Bowl: spinach, roasted sweet potato fries, avocado, roasted broccoli, and coconut pan fried tofu
“Be fricken disciplined. Motivation doesn’t exist in the everyday world.” - @prettygirlpaige
While I may have had a group of girls ready to jump into tonight’s workout alongside me, they can’t ever do it for me. It still takes discipline to COMMIT. Commit to yourself, commit to your goals, and be disciplined enough to get it fricken done. ✅
Little reminder for that booty work today! Have standards, set goals, make time for YOU, work hard, push harder, don’t settle. Figure out what motivates you, your WHY, and make it happen. It’s not easy to work all day and come home to workout but I do it because it makes me feel good! It makes me happy, it helps me to relieve stress and it’s a little something I can do for ME every day. I want to show you that it is possible! I’m looking for 3 more people to join my health and fitness group in February, hurry up, only one more week! #healthandfitness#goalsongoals#metime#my80dayobsession#bootywork#squatgamestrong
My first official #transformationtuesday on Instagram… I’ll try to make it a good one! The picture on the left is me on a cruise about a month before I took my first, lifechanging walk break at work with @leelee_h74 in April 2015. The picture on the right is me after I PR’d and placed 3rd in my age group at the Lake Cumberland Half Marathon last September. Same girl, but not really. I never would have imagined my life would look the way it does now, but it is better than I could have ever possibly dreamed!!! My journey has not been easy (not by a long shot), but I truly believe that everything happens for a reason. Everything I have been through, good and bad, has brought me to my current path of becoming the person I was always meant to be. ANYTHING is possible with hard work, dedication, perseverance, and consistency! YOU CAN DO IT!!! “For what it’s worth: it’s never too late… to be whoever you want to be. There’s no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you’re proud of. If you find that you’re not, I hope you have the strength to start all over again.” -Eric Roth, The Curious Case of Benjamin Button Screenplay. #transformationtuesday#running#fitness#fitnessmotivation#healthylifestyle#healthyfood#healthandfitness#healthyliving#healthspo#fitnesslifestyle#fitnessjourney#fitnesstransformation#healthylife#instafitness#transformation#marathontraining#runnersofinstagram#runnersworld#runnerscommunity
What’s stopping you from beginning your own fitness transformation? #newyou
Don’t hesitate or put off your health and fitness any longer. Come see us at #pacificislandfitness and be welcomed in like family. #fitfam is how we roll here at #PIF and we’re all in this together, making each day a fit & healthy one.
Call us for membership info: 1-808-334-1977📞☎️
You may or may not have noticed, but I decided to both take a break from deep backbends and focus my energy on core strength the last month or two. It shows... and feels. I feel tight but I also feel quite a bit stronger. Last time I tried this my feet almost touched my head and that kills me a little bit inside, but I'm really happy with my gains in strength so I'm okay with it. 😊 it's all a balance, right? 😂
If you are persistent you will get it, if you are consistent you will keep it. 🌟
Every time I make one of these I am amazed, speechless really.
Speechless at the life I have created because I stopped waiting for life to happen.
I honestly feel as though I am getting younger, and it’s not just the Botox. 😜
If this isn’t the cutest thing you’ve ever seen, I don’t know what is!!!😍🙊 This is Asher and his mumma Cassey smashing out their Wednesday workout together. They absolutely made my day. Great work team💪🏽 #couplegoals for sure😉 @snapfitnesshenderson @crewnationfitness @crewnationfitness @fitness_with_warren
In a world where we are surrounded by perfect scenarios on instagram, insta-stories, facebook, twitter, pinterest, snapchat…..the list goes ON…. it is sometimes hard to pull ourselves way from everyone else’s highlight reel. It can play a debilitating role on our self-image and mentality. Success stories and perfectly thought-out photos and images flood us daily, and sometimes this can make us feel bad that our lives aren’t as “perfect”, we aren’t on a beautiful holiday or we’re not getting PRs. Know that bad days and shitty times are NORMAL and it doesn’t make you any less worthy. EVERYONE goes through it. Happy, positive times and beautiful images are wonderful and motivating but so are stories about rising up from the ashes. How you choose to deal with imperfection, bad days and negative situations are also incredibly inspiring, if not more. Think about what it is you aren’t happy with in your life and write your own success story. There is bound to be at least one person out there who can relate and who will feel grateful for your unmasked authenticity.
@mindfulcalum here 🙋🏼♂️
I've been working with @james_yyc for a few months now.
During that time we have been focused on putting on as much lean muscle as we can. He has recently entered into the @bodybuildingcom $100,000 transformation challenge so we have switched over to a fat loss phase.
We are only two weeks in and he has already lost 19lbs. He started at 228lbs and is down to 209lbs. Most of that will be water weight and a result of better digestion /hydration -but also some fat as well.
This type of rapid weight loss is not typical for most people and going forward his weight will be coming off in a slower manner as we want to preserve as much muscle as we can in the process. Losing 1-2 lbs a week is a good indicator that the weight you are losing is primarily fat and not your hard earned muscle as well. Most people start a fat loss phase and go as hard as they can for as long as they can. An ideal approach is to start off slower and increase the intensity as you go. If you use all your tools right at the start and keep intake really low you set yourself up for burn out and not much room to increase what you are doing once your body stops responding to your current cardio /macros.
James has been lifting weights and staying fit with various activities for years, he has a fair bit of muscle on him so his body is in a prime state to start up this type of cutting phase. I will be putting him through a vigorous training, cardio and Macro program that will help him to reach his leanest physique yet.
He is very dedicated to reach his goal to be in the best shape of his life and win this challenge. He is quite determined to do whatever it takes and to listen to everything his coach tells him to do. -
Please follow his journey over the next few months to see some really amazing results and to find out what the body really can do when you put in 110% effort into what your coach tells you to do with training, cardio and diet.
“Mindfulness” is a word that seems to be on everyone’s lips these days, but what does it really mean to be to live a mindful life?
Join us for CONTENTED. COMPASSIONATE. COURAGEOUS. with @shaw.heather Every Saturday from February 3rd-17th!
More than simply a technique to increase focus or reduce stress, mindfulness encompasses our bodies as well as our minds, stabilizing our ability to relate to a spectrum of experience that leads to transformation of ourselves and ultimately, our world. In this three part workshop, we will combine strong physical postures (asana) with breath work (pranayama), meditation/contemplative exercises and discussion to investigate the way we can use our practice as a path of clear seeing, conscious choice and meaningful action.
When it’s rainy in New York, I like to wear something bright to the gym to keep my mood up! Today I got in cardio, abs, and chest/back/arms, and oh boy am I feeling it now! I might be crazy but I love the pain when I do ab workouts! 😜
When you have the whole gym to yourself 🎉. Okay, but really 2016 I was feeling amazing and in the best shape I had been in for years. Then, I’m not sure what happened in 2017 🤔😣. I can barely fit into my clothes! (🍺&🌮)Yikes! What I do know is that in 2016 I was focused on it and enjoyed sharing about it on this page as I was being certified as a health coach 😆. I do think that sharing healthy meal ideas and what I was doing for workouts helped me stay inspired and motivated, though...so, here I go again. Here’s to 2018 and turning 40 😳 in 2019 and feeling better than I ever have...again.
Hey guys! Sooooo the past 3 weeks I have run an experiment on myself... After the new year, I decided to cut my calories and carbohydrates lower than normal, like most people do starting out the year looking to lose weight. I wanted to see what my body’s response would be. At first, I saw a small decrease in weight, and then I realized I was not seeing any more changes besides my energy being super low and always wanting more food.. obviously this was frustrating because I was hungry, working hard in the gym still, and just not seeing progress like you would think I should. This past week I decided to increase my carbs to see if I would suddenly gain weight or what.. well guess what, I LOST weight. I figured this would be the case, but I wanted to actually see it for myself. This just goes to show that less food is not always the answer!!! Restricting your intake too much can lead you to hold onto weight because your body is storing everything it takes in. By increasing my intake, I wasn’t hungry anymore, I have more energy and less crashes throughout the day, and my body is using the food much more efficiently! I know it can be scary, but I promise there is a method behind the madness. If you need help getting started and seem to be at a standstill with your goals, send me a message and I would love to help you out! #shamelessplug#rd2be#nasmcpt#dietetics#nutritionnerd#selfexperiment#fitfam#healthylifestyle#food#healthyeats#healthandfitness#nutritioniskey
What do you guys prefer lifting more or looking like you can lift more. The video is @alexhitney squatting a good amount of weight. The second picture is of @rvranek legs who can’t lift nearly as much. So what would you prefer
Weight loss is NOT just about cutting calories and increasing exercise.
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STUDY TIME!!! Working my way through my ACE Personal Trainer Certification while I work on achieving my own goals has got to be one of THE COOLEST feelings ever!!! I was watching some of my old YouTube videos from 5 YEARS AGO 😱 (I think it’s time to start doing videos again!) and in one of them I made the comment about how it was my goal once I achieved my own fitness goals to become a trainer so I could help others to achieve theirs! 5 years later and it’s STILL my goal, only problem is I’m still struggling with my own weight...here’s what I realized though: Why would I wait to go after one of my dreams of being able to help others when I could go after both at the same time?! I realized that I could use the knowledge to help myself get to where I want to be by applying it to myself as I learn it! PLUS, by investing in my future in this way and learning a new skill, it will hold me that much more accountable and give me a feeling of obligation and a greater sense of responsibility to live the life I look forward to promoting to others in the future! So not only has having a coach to help me get a solid foundation these first few months as I instill these healthy lifestyle changes into my daily life held me more accountable but by no longer putting off this goal, this dream of mine, of becoming a certified personal trainer it has also made me take my own weight loss journey more seriously! If you’re waiting to start something you want to do, or have been waiting to go after one of your dreams because you don’t think the timing is right, think again because there is no time like the present! STOP WAITING and just GO FOR IT!!! #losingweight#acefitness#futurepersonaltrainer#personaltrainerinthemaking#personaltrainer#coach#fitness#wellness#healthandfitness#lifestylechange#progressnotperfection#dreams#chaseyourdreams#determination#perseverance#nevergiveup#keepfighting#focused