To be healthy on the outside we must start by being healthy on the inside.
However, getting active and feeling stronger and fitter physically has definitely helped me (& others I know) feel stronger mentally.
With my 16 years experience in the fitness industry I still stand firm by the balance of 3 cardio workouts and 3 toning workouts each week for the average person to feel balanced and healthy.
Healthy, balanced, regular meals also play a HUGE part in this: Your body cannot function (especially with workouts and training hard) if u are not eating well to support the calorie expenditure.
Obviously with workouts, start slow and carefully (and with what u can fit in to your weekly schedule). Speak to a professional about what regime might work best for you.
As you gradually build your fitness and awareness of your body you can work on gradually changing your life to prioritise your health (always with balance!). .
For me personally, being in the fitness industry for over a decade and a half, having competed in fitness modelling competitions and playing A-grade tennis for the first half of my life, I have trained my body to manage 5 INTENSE cardio workouts and 3 - 4 HEAVY weight sessions a week. Some weeks I have to take on more cardio for my business so I cut down on weights. Some weeks i get recovery and do much less. But that's MY body and each person is different.
I have NEVER had an eating disorder; I am conscious about putting quality food and good quantity into my body to fuel my muscles. Most people can not believe how much I actually eat!
I truly think of my body as a machine and it needs to be well fuelled to function at max capacity for the physical work load I output. .
Please let me know if I can help you reach your goals.
Online coaching, guidance and training available 🙏🏻✨
HAPPY FRIDAY 🙋🏻
Corporate sass on the left gym sass on the right - who wore it better? 💁🏻 oh, wait never mind 😜
Sometimes serious, sometimes sassy but always unapologetically - me.
One thing I've learned in my half century, is that self acceptance is number one. What someone thinks of me is none of my business.
If you come from a disordered eating background, you know full well that body dysmorphia is real. Add competition prep to that, and you have a recipe for disaster. Trying to be a little more gentle with how I talk to myself. I recommend you give it a try.
No clichés were harmed in the making of this post 😊
#UFE # bikinigirl #iifym#teamaonfit#hsp#momswholift # # yourtrainer #dontkillmyvibe
Unflattering, sweaty, post shoulder and back workout following 50 burpees selfie for accountability purposes. My fit old man friend wasnt there today as my burpee cheerleader but an older woman came up to me as i was doing them and was like WHOA THOSE LOOK LIKE A GOOD EXERCISE!.. i looked at her barely breathing and nodded yes.. she looked at me a little longer and then ill be darned if she didn't put her stuff down and attempted to bust one out beside me! She then told me how that was extremely difficult because shes been doing all aquatic workouts and said "you must train a lot!" ... mmm no i just started and im dying, but you are the most awesome ever! What if we all looked at hard stuff and just thought, you know, I'm going to try that right now!
Have you ever seen an exercise and tried it and thought, I didn’t feel that at all?! Here you have the banded kneeling smith press squat. The first time I did this I didn’t feel it that much in my glutes. I didn’t get why so many loved it. Then I came to find out my execution was off. Even though I thought I was doing what others were I felt like the move just ‘wasn’t for me’, but really my execution was all off. Here are some cues for success with his exercise.
Knees wide. Keep back straight and focus on driving the hips back. You will feel your glutes drive apart. Pause at the bottom and release tension and then squeeze glutes and hip thrust forward.
4 working sets 10-12 reps should do the trick. 👌🏻I started out with a lighter band so I could first work on activating the glutes and not have to worry about how tight the band was. Then with each set I moved up in band tension as well as weights on the smith press. I take off all the weights on the lowest rack and hats where I attach the bands 🙌🏻
🇬🇧🇬🇧Today is Launch Day in the UK!🇬🇧🇬🇧
Today is the day we officially welcome our U.K. founding coaches to the team!! 🇬🇧🇺🇸🇨🇦
New doors are opening today & I am grateful for the positivity, excitement and the future possibilities!!
We are appart of something unique and it’s just going to continue to grow!!
In our society I think its super important to wean ourselves off of instant gratification. Not only do we live in a fix-it society but we also live in a quick-fix society.
It's time we put character and virtue as a top priority. It will require constant effort and a denying of oneself. But we CAN do it and I believe we'll have a less self-centered society as a result 🙌
Day 39/70 ✅ .
I had to do a new workout this morning called Dynamic Core and to be honest it was really hard for me to get into🤷🏼♀️
I’m a fast paced workout kind of girl and this workout had me slow WAY down..... which isn’t always a bad thing! I am surprised at how sore my body feels after concentrating on each move!
I’m REALLY digging my new routine of waking up at 4:15am every morning! I feel so accomplished and alive the rest of the day! .
Can y’all believe I HAVE NEVER been a morning person?! 🙈😂 It’s amazing what I am willing to do now in order to achieve my goals! 👊🏻
Do you have goals?? Or do you have excuses?? We all have choices, I just hope your choices are pushing you towards your goals each day 😉
Reach out if you need help dropping the excuses! My next Challenge Group Kicks off on November 6th! 🙌🏻
One day or day one. You decide 💁🏼
Reading in Romans today and this popped out. If you haven't read the Bible or are unsure where to start, Romans is my favorite book!! Try there! ❤️
Nothing you can do can stop Gods blessings and calling on your life. No matter how many times you fall or mess up, no matter how bad your failures or struggles....He's still God, still Most High, still the great I Am....and you're still His.
Stop condemning yourself. It's not your job. It's not your burden to carry. You're loved and accounted for. Forgiven and held in the palm of His hand.
We tend to beat ourselves up and hold ourselves to this standard of perfection thinking, "if I just do this", "if I just be better", "if I just do more" that God will love us more or want to do more for us or with us....Guess what, that's not true. It's not in His promise or His word. Not His nature. Because of grace, we are loved beyond measure and blessed beyond our worth. And because of Jesus Christ we are worthy anyways, despite our imperfections and flaws. ❤️
His gifts and plans are irrevocable. "Not able to be changed". You're not big enough to mess up Gods plans.
Photo cred: @mountain_lyon #blessed#grace#selflove#strong#strongissexy#progressnotperfection#results#fitnessjourney#change#blog#lifting#thestruggle#changes#strongwomen#gains#consistency#pride#hard#commitment#training#noexcuses#lifting#muscles#navylife#bible#romans#promises#god
🤜🏼If you really want something bad enough, you’ll FIND A WAY. If you don’t, you’ll FIND AN EXCUSE.🤛🏼
When I was pregnant with Hank, I DID NOT feel like working out. I was swollen and tired...not to mention HUGE!🤰🏻The last thing I wanted to do was show up in the gym and realize more and more things I couldn’t physically do anymore. I can’t tell you how often I sat in my car outside of the gym IN TEARS not wanting to go in.😭😭😭 But I did. I did the best that my body could do in that very moment. And did I sit in my car and cry afterwards? Hell yes I did.
Two weeks after I had Hank I was chomping at the bit to get back in the gym! I know what you’re thinking...”Let me guess Ashley, you cried in your car again?” Yep. I sure did. I blame it on the hormones. But in the gym I went, carrying a carseat and a portable baby swing to get a workout in.👶🏼🍼 Sure, my workouts sucked for a while. But what other choice did I have? Sit at home and feel sorry for myself? NAH.
Making excuses burns 📛📛ZERO📛📛calories per hour and I for one, was damn sure going to burn some calories! I wanted to get my pre-pregnancy body back badly enough that I FOUND A WAY TO MAKE IT HAPPEN. 💪🏼
Baby girl has been sick since Friday. Two days ago I Took her to the dr and they gave her steroids. I stayed home from work today get better she is such a trooper. Can’t wait to be back in the gym... but As always - my babies come first! I’ll do a quick workout at home to get some sort of exercise in. #momlife#momswholift#momsofinstagram
#tbt to a few pics last year of 1RM deads... to today where my working weight is going up pretty smooth - a solid 20/25 lbs over my 1 single max this time last yr. •
Point ---> you don't see results/strength gains "overnight" ... in a month... in two months... I see so many start this journey and then watch it fizzle out in a handful of months. You need to accept the time commitment... you need to be patient and persistent even when it appears nothing is changing. If you do, you will see things change--- it just takes a commitment that lasts longer than a "fad". #deadlift#1rm#trainharder#committed#toughlove#howbaddoyouwantit
Zo hard getraind dat m'n cheerleader in slaap is gevallen😂😴 Training ging super lekker! Op alle oefeningen sterker geworden, of qua gewicht of meer reps kunnen doen💪🏻 wat heb jij vandaag getraind? ▪️
Trainer so hard, my cheerleader fell a sleep 😂😴 Training went really well! Gained strength with every exercise, either in weight or reps 💪🏻 what did you train today?
I get a lot of questions about eating out, always tricky if you are trying to eat healthy or are watching your calories. Today I had a salad at chipotle and Oh my, way too much guacamole! I pushed it to the side and had about 2 tablespoons, a reasonable portion. They have good options but the portions are out of control! The salads with either beans or meat are a good option but watch out for the cheese, sour cream and guacamole😬.
Day 19: Plank pike-up. I usually do this on a Swissball, but had to improvise again. Try this at any playground!
For the month of October we will be doing a new plank each day. Join us by trying the plank variation or by holding any Plank you can for 1:00.
We will be giving away a membership for our Fit For Festivities Challenge to a lucky winner at the end of the month. To enter for the prize:
-Post a picture of your plank to your Facebook and/or Instagram page
-Make sure you are following me so I can see your pics!
-Tag me (@fitnesswithkristen) in your plank picture.📸
-Use the hashtag #FWKOctoberPlankChallenge
I sit tonight contemplating how much my perspective has changed in the last three months. If you'd told me three months ago that I would be happy without running I would have laughed! -----------------------
I have worked hard the last three months on my personal growth. I had branded myself a runner and without running I was lost... I felt worthless. Fast forward to now, and I have changed. I have grown as an individual. I am not defined by my activities, my world does not revolve around the next run or burning off every calorie I have consumed.
I have more confidence and for the first time in my life I feel worthy. ------------------------
Finding a like minded community who inspire and motivate each other has been key to my change in mindset.
I can not wait to start the next chapter.
@Regrann from @laureneengel - It's never a good time to make changes and it's always a good time to make changes. Maybe you feel it's too late, maybe you feel you're not quite ready.
I was there! I know how confusing it is to not love how you feel, but also petrified to change...to take the leap, to become someone new
But know this....you'll NEVER be alone on this journey. There are so many of us who will cheer you on, coach you, be by your side, be in your team.
Feeling scared is normal, but it's a lonely feeling.
Being brave is scary, but it's so damn empowering!! And so what if you start and fail and fall on your face? We all do that every day...but just get right back up, call on your team, your people, us, and keep trucking, because a year from now, you will blow your own mind!!! Photographer: @cwmg
Assisted by: @rumblepie @witherito @kendriewithers
Hair and mu: @sucker_free_fitness