It's crazy how in a small amount of time your aspirations, mindset, and emotions can change drastically. The competitors mindset is to control every condition, stay in complete focus, hit every rep perfectly, and never break routine.
My off season mindset is the total opposite: lose control more often, break routine more often, and anticipate every day as a day to achieve great things instead of preparing for one big day🏆
Change can be pretty cool. Looking back and reflecting on the person you were back in time is pretty cool too. For the first time in my life I can say I feel okay with gaining some fat and caving into my foodie aspirations because I've got bigger goals now😈. Bikini competitor me wanted the best abs and strictest routine; off season me wants to grow the 🍑 , chill out, and BUILD 💪🏽😜
Carbs are up, fat is up, calories are up, let's do this!
To all my friends on prep right now, keep up the grind. You've got this👊🏽 To my friends bulking right now... aren't you LOVING it?! 💪🏽
Loving my new kicks👟🌸✨
#adidastubular in rose gold💖
I'm starting to grow apart from nikes and am loving adidas lately👌🏽 Great support for lifting, running, and casual everyday wear. Does anyone know other good athletic shoes? Any recommendations are appreciated😚☺️
I've been stepping up my breakfast game this week so I thought I'd share it with you💃
Quick Lox recipe🐠:
•organic cream cheese
•wild caught smoked salmon (found in seafood isle of any store)
•topped with pepper and capers if ya wanna get fancy
➖If you find that you have cravings throughout the day, energy crashes, and are always hungry, I have to ask: Are you eating a FILLING, BALANCED breakfast?
If your busy schedule has you go hours without eating, you need to make sure you're getting in healthy fats, proteins, and carbs for breakfast!
A chewy granola bar or couple pieces of fruit will not do you justice🙅🏼
Everyone can find time, and the benefits are countless: less cravings throughout the day,
more physical energy,
improved mental functioning,
maintains hormone levels,
and the list goes on!
This breakfast makes my energy levels go from 0-100 and stay there for quite some time throughout the day!
So, are you eating a filling and balanced breakfast?
Try try try✨
Come to the free 'Ask the Wellness Expert' event tomorrow evening for an open Q and A with experts in the fitness, health, and well-being field. There will be a psychologist, registered dietician and more! I'll be answering any question you have related to fitness, and make sure to come and see me at the end for a healthy treat😋💕
Location: @ Vanderberg glass rooms
From 7-7:45 pm
Hope to see you there🌸✨
Bring a notebook and lots of questions👍🏽
I live for this🐝🍂🌾🍎🌻
Be sure to make time today to slow down. Sometimes it's good to not be busy. It's okay to not always seek the next thing to do, or reach for a distraction in your down time. Just simply be living in the moment. Whether you have an hour or 2 minutes of free time today, I encourage you to do this. Have a beautiful day and enjoy the sunshine🌞✨and maybe a donut and some cider🙈
Chocolate Hazelnut cake
Vanilla and Pistachio ice cream
All #vegan 😍
This was a freaking awesome way to wrap up a stressful week👌🏽
•What's your favorite treat food? I need to know!! Does it top mine?😋Happy Friday to you💕💕
Happy Friday guys🤗
First week of school:✔️
My sanity: ✖️
New life chapter= new goals, new priorities, and new routine.
I'll be sure to share with you guys many ways I stay on track during busy times with school, work, etc. Lots of tips to come💌 And I will be posting more frequently as this whole life balance etc thing gets easier🤞😜
Tonight I treated myself to my favorite restaurant in the 🌎 💕
This cashew cheese grilled cheese was bomb💣 Many people ask me if I'm vegan... the answer is NO🙅🏼 I do not label myself at ALL. I just happen to really really love vegan food and anything made with whole ingredients🌱🌞I have tried just about every "diet" and label out there and through trial and error I found that none of the trendy diets were right for my body. I was vegetarian for 6 years, vegan for 1, and tried paleo, keto, and sugar-free each for a few months. Turns out my body likes a little of everything and restricting just sabotaged my health and physique goals. (I do have to cut out many foods due to IBS however). But, everyone is different so I encourage you to follow any lifestyle that makes you feel your absolute best👌🏽😌💕 Don't commit to one way of life just because you read one book, watch one documentary, or your favorite fitspo does it. Find what's right for you🍽
Happy Friday friends😄🎉 SWIPE➡️
I know that everyone is trying to get back into the routine of working out lately which is awesome💪🏽 My biggest advice for sticking with it is to CHANGE IT UP CONSTANTLY. If you only do steady cardio, try hiit training. If you only use dumbbells, try kettle bells. Experiment and you will never get bored! Try looking at the gym as a choice- something that's fun and makes you feel good😍 Not something you MUST do in order to look a certain way.
Today I changed it up by doing full body resistance training! Usually I isolate certain muscles and stick to the weights.
Here are some awesome rope exercises from my workout today that you can incorporate into any workout. These are perfect for some HIIT cardio and full body toning! Enjoy👊🏽and have an awesome weekend💕 @ourecwell
Swipe for #glutegains 🍑 ⬅️
Did these 3 exercises in a circuit to focus on strength building and stabilization💥
•one legged side squat
•side step ups (if beginner, just bring your foot up to the elevated surface without bringing knee higher, go slow and stay controlled)
•kettle bell one leg deadlifts (stand on slight elevation for more range of motion, squeeze glutes during kick back)
Try these out👏
Vid creds: @andrehamama ☺️
The perfect morning starts with blueberry pancakes... followed by leg day🙌🏽
To the overachievers, this ones for you:👉🏽
This last few weeks I have been pretty lenient on workouts and have said yes to every treat I've wanted.
Because I am the kind of person who stresses perfection, and I'm trying to lose that need for control lately. In the same sense that my passion is health and fitness- I believe that making your soul happy is just as important as hitting those PRs and eating right.
So, my point is that there are the types of people who lack motivation in the gym, and there are those who are overly obsessed with being perfect and are hard on themselves for being human sometimes. So even though most of the fitness influencers target those who lack motivation, this post goes out to those who deserve to give their body a little more self love(aside from the veggies).
The moment I started letting my cravings come, taking rest days, and slowing life down a bit was when I really started seeing gains.
Gains in my physique, energy levels, and happiness.
I'm not trying to tell you how to live, just saying you'd be surprised what a little bit of chill can do for your life🙌🏽❤️
Rare sighting of a gym rat not in gym clothes👀 I know my fit fam out there can relate🙋🏼
Hehe anyways I genuinely hope you are enjoying your weekend💕 I know this is my last official weekend of summer... and it sure is starting to feel like it outside☁️🍂 Can't complain because that means apple cider and donut season is upon us...🍎🍩🐝 Anyways, sorry for not posting many workouts lately. As always, if anyone needs any advice or a friend or anything at all... I'm just a dm away. Happy Saturday live it up😇🎉
New favorite breakfast/snack😍
Same idea as a smoothie bowl but this recipe is creamier rather than fruity... reminds me of chocolate strawberry icecream🍨🍫🍓
•1 1/2 c (150 g) frozen strawberries
•1 scoop [vanilla] protein
•3/4 c milk of choice
•1 T cocoa powder
•Truvia/stevia to taste
•1 t vanilla extract
•2 T PB2 (optional)
Then top with 1 cup of favorite healthy cereal👌🏽😋
Make sure the consistency is super thick rather than liquidy. If it's not, add banana, ice, or more frozen strawberries until it's like icecream✨
Perfect sweet tooth cure👅
When you talk about it it's a dream.
When you envision it, it's possible.
When you're thankful, it's yours.
Quote from yours truly🌸
I'm not usually big on captioning pictures with unrelated quotes buuut🙃 listen up!
I just wanted to wish you a happy almost Friday. And let anyone reading this remember that even on days when you feel like you've drifted far from your goals and dreams, to reflect on the progress you have made. Reflect on all of the ways you've grown as a person. Keep grinding, keep growing, and keep being grateful. In today's world, we tend to get caught up in thinking "If only I had this then I'd be happy...then I'd be healthy.. then I'd be etc." Naahhh I don't think like that🙅🏼Be the best you you can be in this very moment with what you have. Dream BIG but also find a way to feel fulfilled with your life right now. Nothing is stopping you. Build your dream self and dream life from the ground up if you have to. Will it be hard? UM YES. Will it be worth it.. you BET. Us big dreamers need to stick together here👆🏽So this is my encouragement to myself and to you✨💞