I’ve had so many of my #twinmum friends ask me when they can start their own health and fitness journey in our group and the time is NOW! We are officially launching in the UK tomorrow and I couldn’t be more excited!! Where are my UK ladies at?! 😍🙌🏼🇬🇧
What you focus on expands. ⭐️ I spent some time talking to my Mom this morning and we were chatting about bitterness. I was telling her a story and mentioned how I would rather open my heart and be hurt a hundred times than close myself off and hold onto a bitter and proud spirit. 🖤 I would rather be known for sharing love and joy than being closed off because someone hurt me at some point. When we close ourselves off, we let that experience win. We let unhappiness take root and we judge the entire world by the actions of a few. ✋🏼 Today, I’m challenging you to change the narrative on your own life. Don’t let the past continue to dictate your future. In the famous words of the great philosopher Elsa...”let it go”. ❤️ Be happy, be healthy & live a JOYful life.
as a new mom on @instagram I'm finding the microscope 🔍for criticism and judgement (unfortunately) is a bit more fine tuned 😕.. whether you're a mom or not we all need to take a step back to remind ourselves to block out negativity, embrace the light ✨ and not let others disrupt our forward. Let's be kind, build others up, focus on "doing you", spend ZERO time dwelling on things and harmful words we can't control. 💛
Pose 14 #masteringhandstands#yogachallenge Okay friends, help me out. I recently started experiencing hand tingling in the morning when I wake up. The first morning I'd assumed that I had slept funny on my hands but now I'm thinking it has something to do with my handstand practice. I took 4 or 5 days off from this challenge and today when I popped up into this #invertedtree#handstand variation my wrists felt immediately aggravated, so down to #pincha I went. Any thoughts/opinions/advice/exercises I should do? Anyone had this happen to them? Is it my #postpartum body and hormones and relaxin playing tricks on me? I would appreciate any insight! I suppose from now on until this quits, pincha it is! Also, how about that darling #yogacat With hosts @koyawebb @deandreyoga @maxandlizacro and sponsors @aloyoga @liforme @toesox @getlovedup @sunwarriortribe
Always crushing on @the_michellegrant but highlighting it on #wcw 💞⭐️ Michelle is one of our biggest inspirations as a woman, entrepreneur and mother. She launched her company @wearlively just as she found out she was pregnant with her second (or call it third baby since the business is the second?). But she has not let life deter her from her goals and she keeps inspiring, creating and empowering. Thank you for all that you do for women around the world!
If you guys haven’t tried @wearlively yet, you must! They make the chicest, comfiest leisuree and we live in them 🦄
Stay tuned for some exciting news on @fpc.nyc and @wearlively ⭐️
What should you bring to the hospital once you're in labour and going to have your baby?
1. A support person that will actually support you! If you don't think your partner is up to the task get a doula!
2. A pillow or even two! One that smells like home, it'll get you more comfortable in your space, plus hospitals are usually short on pillows and they suck.
3. Music 🎶. If you love certain tunes they can help you focus and make the hospital room more home-y. Earphones if you'd like.
4. An item that will help you focus. For example, a picture of your other children or anything you cherish that will keep you calm during or between contractions.
5. Loose comfortable clothes and lots of comfy underwear.
6. Pads. Big and medium pads. Your period is coming back with a vengeance!
7. Clothes for baby. You won't need a ton, because ideally you'll be doing lots of skin-to-skin and the baby won't be bathed for a bit. But have a couple of sets. Warm clothes if it's winter! I've seen babies very underdressed in winter. They get cold too!
8. A nice warm blanket for baby. And maybe one for you too. If you don't mind it potentially getting dirty. Hospital dirty!
9. Diapers for baby. Some hospitals will give you a few, but most are selling them now so bring lots!
10. Any toiletries you would need while away from home.
11. Car seat to take baby home in if you or your partner are driving :)
12. Cameras, phones and chargers.
13. Oh and don't forget your hospital documentation like hospital card and insurance (OHIP in Ontario)
Try to pack as light as possible as you'll probably be moved around once or twice during your stay.
Any comments about what you forgot or couldn't live without during you hospital stay? Please comment below ! #babytalklife#hospitalbag#babybirthingessentials
SMELL THE OFFICE OUT KIND OF DAY ✅🤢👋🏼😬💚 sorry department! A busy busy day at school again, finishing with 3 fitness classes. Today's breakfast was curly kale and two eggs and lunch was a tuna salad, spinach, lettuce, spring onions, tommies, cucumber and 1 tin of tuna in water 😍✅ HAPPY HUMP DAY! 💚💚
One week Postpartum - 2 Safe Exercises
Oh man, there's so many changes taking place in my body! Hormone changes, healing from labor, making milk for my little boy...to name just a few!
I took my first shower in a week (yes, you read that right), because up until today I haven't been able to even stand on my feet that long without feeling it majorly in my healing pelvic floor.
However, I have been doing two exercises daily to aid in my body's recovery. These are super gentle and recommended asap postpartum. You're probably already familiar with them, too: kegels and belly breathing. My favorite time to do these is during a nice, calming sitz bath. Kegels aid in recovery of the pelvic floor muscles - super important to correct things like incontinence and even prolapse. Belly breathing helps safely engage your deep core muscles and is effective in closing any gaps from diastasis recti.
While I can't do much at this stage of postpartum, I am thankful that I am able to start repairing my pelvic floor and deep core immediately!
Questo è il risultato della mia bellissima cliente - Carika😃. Si è innamorata della mia Guida Fitness di 4 Settimane "Risultati immediati" !
Dalla prima settimana fino alla fine del programma, ha pensato che volevo ucciderla … 😂perché diceva che gli allenamenti erano diventati troppo duri. Ma malgrado lo sconforto iniziale, ha continuato ad allenarsi e dopo la seconda settimana, Carika cominciava già a vedere la trasformazione dei suoi glutei e del suo stomaco 👙
Ora Carika sta iniziando la mia guida di 12 Settimane ... Bravissima !
Se volessi Anche TU dimagrire in fretta da Casa TUA, Ottieni ORA la Guida Fitness che ha aiutato 10'000 ragazze ad avere il Corpo dei loro Sogni su www.trainwithmila.com/it/guida-sul-fitness ! ❤ Mila
Any fitness professional who embraces the possibility that he or she can help re-balance muscle, re-align the skeleton, and prevent the wear and tear on joints, will be leagues above the rest.⠀
With a consistent assessment, you can uncover muscle imbalances that would otherwise go unnoticed.⠀
Then, you can easily progress your client in a logical manner that will repay her immediately with comfort during pregnancy, will support her in labor, and will be her foundation for handling an infant and toddler with true strength.⠀
Learn how to do this when you become a Fit For Birth Pre & Post Natal Corrective Exercise Specialist.⠀
Learn more at the link in our bio.⠀
A cinnamon frappe with a handful of spinach to help knock this sickness out!! 💪🏽🤜🏾
I still have a lot to work on as far as creating healthy habits but when I look back at how far I’ve come, I can’t help but smile.
I used to go on some crazy, extreme diet > cutting out everything I loved. Trying to lose 10 pounds in a week. Only to find myself sitting in front of the fridge with a roll of cookie dough!! 🍪 #slightlyexaggerated
But who else has done that?
Go on a diet that leaves you feeling deprived and next thing you know you’re eating everything in sight!!!? And gaining more weight! 😭
When I say I don’t know where I’d be had I not said YES to this opportunity 4 years ago. I mean it! I know for a fact I’d weigh a lot more. Probably would have never lost the weight from my first pregnancy (much less 4 pregnancies!) I’d have no idea how to fuel my body and I’d probably still be envying the commercials advertising diet pills/surgery/etc!!!
I don’t share about the shakes, workouts, COMMUNITY because I get a commission. I share because my life is completely changed!!! 🙌🏽
I’m healthier and happier than I’ve ever been.
So quit debating whether you should or shouldn’t. If you feel stuck, lost, alone, join my community!!! Let’s get healthy and fit together!!! 😘 .
PS if you’ve been following my instastories >> yes I got a shower! 😂
Because waiting rooms.
And shopping cart handles.
And public bathrooms.
Thieves is our BFF this time of year, especially when we are out and running alllllllll of the errands (plus a wellness checkup. G is exploding off the charts and is almost 40lbs 😳 Whennnn did that happen?!?)
Diffusing this sucker all day and rubbing it consistently on the bottoms of our feet. Thank God YL sent us a *F*R*E*E* bottle the other month (hollllllllaaaaaa!) because I don’t ever wanna run out! 🙌🏻🙌🏻🙌🏻
Chest and tri workout today following my stupid 50 burpees (dont tell my kids i said stupid lol cause "we dont say stupid"..). I workout at the YMCA so there are lots of older people there.. had this old man busting out, idk, like a million reps of leg lifts and tricep dips right in front of me, dude was in great shape and had to have been close to 70, cheered me on for every single burpee lol.. super embarassing and i wanted to be like "yo, i just had a baby 14 weeks ago and just started working out again, i havent been busting out tricep dips for 60 years." But i just laughed because he was so funny, "oooohhh those are hard!" And "wow youre doing a lot of those!" Hahahaha thanks old man! But my lifts all improved! In just a week! And it was so beautiful outside we had to go play afterwards!
Sometimes you just need a real @cocacola with a bestie to add some pep in your day!
Splurging on the good stuff is just one of the things I love about having a monthly accountability group!
The first week is always a “prep” week to learn about our nutrition plan, workout basics and meal planning. It sets new challengers up for success! Then the actual 21 day challenge starts the following week. It allows for a week to have a little more treats than normal and reset during the break!
By the time the challenge starts, you are refreshed and roaring to go for the next group of gals! Now it’s back to work with our fizzy beverage - cheers to your #humpday !
Two posts in one day...craziness. I meant to post this yesterday, but I was sick in bed. .
Last week I was at the park with my little and saw a young mom, with a little one under a year pushing him in the swing. I couldn't help myself from smiling and thinking about her days. I wanted to go over to her and say way to go mama, cherish these days, don't ever give up. Those days of having only one child feel so far away and yet part of me feels all those emotions all over again like it was yesterday. Those days of exhaustion, loneliness, questioning who I am, anxiety, and yet so much joy and love for this little human being. When I look at my life now and see the things I do with THREE kids, I smile remembering how overwhelmed I felt with just one! I think it is beautiful how God grows our capacity each year, with each baby. I remember that last summer with just my oldest before his brother was born. He was two and if you know me, you know that is my most favourite age! I tried soaking in every bit of that time. We could jump in the car and go wherever we wanted. Life through his eyes was most favourite thing! .
All you young mamas...you aren't alone. Those long days of figuring out what your new "normal" is, I remember. Grab another cup of coffee/Pepsi, crank up your worship music and embrace the journey of "you" changing over and over. God's doing a mighty work in you and believe me, you are going to come out of those days stronger and full of more joy. It just takes time. .
I can’t wait to hang out with you guys tonight!! I’ll be talking allll about our Premium Starter Kit and it’s radness! It’s not too late to join my class! Shoot me a dm and I’ll get you added into the Facebook event 🤘🏻
#educateyourself , #oilsmadesimple
All my food so far today; been busy so took the pics but not got round to posting!
Syn free breakfast using #hexa and #hexb (325 calories)! Low syn lunch using 2 more hexa and 2 more hexb with speedy tomatoes and 1.5 syns of light mayonnaise! (465 calories)! Then a 5 syn Nakd bar! Been working on my new make up venture in any spare time today and feeling positive! 😍
I needed you all to know this uhhmazing making my life look put together comfy sweater is a MUST in your closet!🛍 seriously RUN to @marshalls and snag one or 5 because it also comes in every color and was only 24.99$ 😱😍🙌🏻 did I mention it’s SO SNUGGLY?!? 💗
Boys have got some stomach bug and they weren't even able to nap properly during the day on top of that... 😫😫Me after 7 hours of continuous listening the scream and cry 🙉🙉🙉 where the hell do we get all this inner strength from, mums..? 😉💪🙏love you boys 😉 ❤️#mums_journey#twinstagram#momproblems
As I was getting dressed today, I couldn't help but notice the fact that my stomach (especially the lower abdomen) perfectly resembles a large bowl of squishy oatmeal. It's been like that since my first was born. If you had told my teenage self that one day I would have a saggy, baggy, wrinkly stomach for the rest of my life, I probably would have been horrified and cried. Because shallowness, and hormones, and stuff. I don't say this to scare anyone; rather, here I am, with my oatmeal belly (mostly hidden by glorious high rise leggings BTW) and I could not be any more genuinely happy than if I had five sets of six-pack abs. Ha. I have a loving husband, three beautiful kids, and an oatmeal belly, with a big cheesy smile. Or is it a big cheesy smile with a healthy dose of oatmeal stomach? You decide. Life is good. Happy Wednesday everybody! .
I posted my four month postpartum progress picture on Monday and was shocked to get flooded with questions about what my workout routine looks like. How many hours am I working out? How often? What type of workouts?
Here is a break down of what I do each day, which I have been doing since about 7 or 8 Weeks postpartum. Up until then I rested as much as I could, ate well, and really worked on strengthening my pelvic floor.
Monday - 20 minute weighted FWK workout. 2-4 mile run if I have time (I often don’t).
Tuesday - 3-4 mile run OR sprints
Wednesday - 20 minute weighted FWK workout
Thursday - 3-4 mile run
Friday - 20 minute weighted FWK workout
Saturday - sprints + 3-4 mile run if I have time.
Sunday - total rest: leisurely walk + lots of stretching
The key to getting where I am right now in my journey is my NUTRITION and my FWK workouts. Lifting weights not only helps you to tone up and burn fat, it helps to shape your body.
I run because it’s an energy release for me and something I really love (and these days, my change to catch up with family). Unless you are already a runner or are looking for a new challenge, running is NOT the key to my fat loss.
If you’re looking to feel confident in your body, lift weights, eat well, hydrate, take leisurely walks, rest, and give yourself some grace.
If you want my exact workouts for each month, now is the time to join Fitness With Kristen! We have our Fit For Festivities Challenge starting November 5, but you can sign-up NOW at our Challenge price. That gives you access starting when you sign-up, meaning you’ll get our October workouts too! Click the link in my profile for all the details!
Might look a little crazy 🤷🏻♀️ But I’m just so pumped!!! .
I have my coffee and getting ready to go LIVE in the new community for women “The Fit and Fierce Life” group!
I’m going to be answering some of your biggest questions when it comes to health and fitness. And of course, give you actionable steps to start implementing and improving your health TODAY 🙌🏼
If you haven’t joined yet and want to be a part of a growing group of badass, empowering women... join us now.
Link is in the bio 😘 See you at noon PST, 3pm EST!