Enjoy your workouts! Find exercise that you like and do it. It could be dance, weightlifting, running, biking, hiking, and the list goes on.
Find time in your day. If all you have is 15 minutes, do 15 minutes of intervals, or pick 4 exercises do each for 10 reps and do as many rounds as you can in 15 min, etc. You don't have to do an hour every day, something is more important than nothing.
Make yourself a priority. Challenge yourself. Accomplish every goal. It's your day!
for being a great model. Andddd, girl, you're crushing your goals!
#fitness #wellness #itsyourday #fitlife #aftbritlife #doitforyou #goals #challenge #healthy #health #fit #wattage #sweat #habits #gym #gymlife #girlswholift #lift #strength #move #movemore #movement #healthylifestyle #westloop #chicagofitness #fultonmarket
Spent the day baking with my kids! How exactly the healthiest options but hey 🤷♀️ we had a blast doing it! 😊😊
My lunch today looks so similar to lunches on the 21 day cleanse I'm getting ready to do!!! I love this cleanse because its got AMAZING foods and lots of it! #idontliketostarve
Plus its food I'd normally eat, just minus all the 🍦 sugar, take out, cookies and lattes ☕ I've been having lately.
I love to do this cleanse at least once per year because it leaves me feeling amazing and I truly believe it helps my body. Having done it 4 times before the benefits I've felt are: 💩 Improved digestion
🤰 Reduced bloat
🤸🏼♀️ Huge energy boost (without any stimulants)
💄 Skin clarity
💥 Reduced inflammation
💡 Mental clarity
💤 Improved sleep 👀 Weight loss (between 10-16 pounds each time)
I'm getting started on November 1st in order to be in a healthier place both mentally and physically before the holidays. If you'd like to join me in this let me know!!!! You still have a few days to order in time to start together!
Don't skip stretching!
It's the easiest thing to skip if you finished a hard workout and just want to go home as quickly as possible.
But stretching regularly has a ton of benefits. It will keep you flexible and able to move through the full range of motion in your strength workouts. By doing that, it can also help prevent injuries and improve performance.
It's also extremely relaxing and calming, and a great way to relieve stress.
After your workout (especially cardio based workouts like running/cycling/cross trainer where you don't move through the full range of motion) or after a warm-up if you didn't work out, get a mat, turn on your favourite music, film or series, and spend a couple of minutes stretching. You'll leave feeling veeery relaxed and at peace with the world! 😊
💜 What if you did something for yourself? 💜 What if you invested in yourself and your happiness?
💜 What if you valued your self confidence?
💜 What if you surrounded yourself with women from all walks of life that only uplift, empower, and validate you EVERY DAMN DAY?
What if you stopped saying what if, one day, maybe I could, I can't do that ... and said YES to an opportunity that gives you everything I listed above.
#youweremadeformore #doitforyou #uplift #empower #validate #morethanmakeup #youmakeyourownhappiness
That FINALLY moment when you can get the 45 lb dumbbells uppp and you get a couple reps in without any help! .
Was it pretty? HELL NO!
Were they heavy? Omg yeah! Did you not see my arms shaking like a leaf in the wind during the video
Was it uncomfortable and smooth? Nope
But did I push myself out of my comfort zone and just go for it anyways? YUP! And I am damn proud of myself that I did. Surprised my own damn self strength gains as I could not do that as effectively a couple months ago
Progress ladies and gentlemen! I’ll take that any day. How do you know you can’t do something until you just try?!
Have you done something outside of your comfort zone lately?! How did it make you feel?! I want to hear all about your accomplishments this week 🤗
. 👚;; @metalclothingco #rise
Working out with toilet rolls 💁🏻♀️😁 Today we did something a bit different, i love being creative and making my classes fun. The ladies never know what to expect but we always have a giggle and a good workout.
Exercise doesn't have to be boring especially if you do it with someone else.
If I can do it you can do it! I’m teaching 2 more classes this week @zendenlyons
I’d love to see you!! *Beginner Friendly Classes*
Friday 6p - Relax Flow - this easygoing class is a great way to unwind, release tension and clear your mind.
Saturday 10:45a - Yoga Basics - in this class we’ll explore the fundamentals.
Yoga at 5:15 and Boots n Bells tonight at 6:10! #doitforYOU
First I finish NICU early, so I nap. Then I plan to work out hard cause you know why?
I FEEL AMAZING WHEN I DO👊🏽💪🏽
Work out because you deserve to feel amazing not because you’re aiming for that vacay bod...Or prepping for holiday season.. or because anyone but YOU wants to. 🙌🏽
Love your bod. Love yourself for all you are and do. Period.
Happy almost Friday beautiful people ❤️☺️
My client @michaella_wheatley
posted this beautiful post about her start to fitness which is so much more than a picture of waist...please read this. 👇🏼👇🏼👇🏼
Warning: I’m about to talk about myself, and I’m alright with that - if you’re not, then sorry!
Over the past few months, I have been working on improving myself - physically, emotionally, and mentally. The latter, for me, is the most important.
Although I have seen a positive change in my body composition, and that’s with an increase in calories, it’s my improved mental state that I’m thankful for.
Since the age of 13, I have suffered from anxiety and depression. This has caused me to have issues with my self-esteem and confidence. But recently, I have felt more confident than ever.
I put this down to a lifestyle change, achieved by joining @carlymalc
in her #strengthandshape
programme. By weight training three times a week and increasing my calories, I feel so much happier in myself. I mean, I wore shorts to the gym last week! 😱
And with the programme almost completed, I decided to take a photo I have never felt confident enough to take. The physical changes make me happy, although it’s highly unlikely I will ever post my photo from Week One, but it’s how I feel inside that makes me proud.
I’m not sorry that I’ve decided to post this - I’m proud of myself, as I should be
@tjponlinebodycomp #tjp #commit #transform #change #onlinecoaching #client #bodytransformation #mindfulness #mindset #mindtransformation #mentalhealth #fitness #health #bodygoals #happiness #strength #fitchick #girlswholift #strongnotskinny #doitforyou #bodyconfidence #motivation #inspiration #lifestyle
Please help us congratulate Meredith on completing her 500th class this morning! Meredith, you’re beyond strong and dedicated, you’re a smiling face, and a long time #purebarrefamily
member and we are SO happy to see you hit this amazing milestone! Congratulations on all of the hard work and cheers to the next 500! #500club
A year ago, I made a lot of changes that were vital in getting me to where I am today. But they required me to do things unapologetically and without explanation.
Last summer (2017), I was cooking and eating keto consistently and I started seeing results! The pounds were coming off and my thyroid symptoms improved to the point where I was able to stop taking medication. I finally had a handle on my health and I was hitting my goals! But to get there and make it really stick, I had to start using my "no" muscle.
It wasn't easy. It was especially hard to get over the guilt. Somehow prioritizing myself felt wrong, as if I owed everyone else more than I did myself. But the more I said no, the easier it got. The next step was remembering to not feel the need to apologize or defend my choices.
I mean, I'd say no to going out to eat with friends and feel awful. But I had so much food in my fridge that would go to waste! I got used to saying no to drinking when I did go out, but it was TOUGH at birthday parties and weddings.
Prioritizing myself and my goals was worth it. But after months of discipline and effort, I was really tested. We've all heard variations of the phrase "You are the company you keep." I never felt how true it was until last October.
I went to Vegas with friends I was once going out and drinking with almost weekly. They seemed supportive of my new habits so I thought it was all good. But the pressure was there throughout the trip and saying no multiple times a day for several days straight was draining!
I said no to drinking and dessert and gambling as much as I could. But eventually, I gave in. And I regretted it instantly. I felt like shit after having alcohol and sugar for the first time in months and I felt stupid for throwing away money. It just wasn't me and I couldn't justify or excuse those actions and decisions.
So I went home and started a new chapter, no apologies. Since then, I've changed the influences in my life and my life has changed dramatically. I've saved money, hit my goal weight, and moved to a new country. More importantly, I found a sense of happiness and inner peace. I found me.
I like the look I get from Fiona when I say I've something new to try.... Dread, instant no bloody chance.... Then I love the look on her face when she does it!! 😂!!
Super effort tonight, some gritted teeth moments, but your worked mega hard!👍🏼 🤜🏼🤛🏼💪🏼😊
is dedicated to my partner-in-crime, the calm to my excitement, the steady to my wobble. #balance
is important and we find it. There is no one I'd rather raise a household of hairy dogs with. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had a sudden urge to pull up a map and dowse on it number by number.
I am making an effort to learning about mapping coordinates.
Somehow I had an intuitive nudge to pull numbers one by one.
What is really located in this location?
Could it be some sunken treasure?
I guess anybody feeling lucky to dive deeper may find may be lucky and find something worthwhile for them.
As promised, I simply relayed this information. How you may use it is entirely up to YOU! You are the captain of your own ship.
How accurate is this?
I would say 90% accurate. Sometimes I get these breakthrough ideas and wrote them down.
I consciously choose to share them with you!
I know little about the signs and punctuation 🤔 I left them out to minimize margin for error because of uncertainty.
The numbers themselves are right.
I am a quick learner and I continue to improve and daily. I got your numbers and I hope you know the best ways to use them.
Touched on this on my story ... BUT I thought I would make it into a post 🤷🏼♀️•
1like or 1000 does not define how creative you are, how good you are, how talented you are. Before insta existed I did everything for myself. I was always so excited and buzzing with the outcome of my photos without needing confirmation from an app because of you don’t get over 50 likes is your photo ANY good ?? Balls. If your passionate about something, do it for the drive and enjoyment of it they are the real reasons why you should be doing what you LOVE. Social media is sometimes amazing for creative people but it also can put a lot of anxiety on someone due to likes and “popularity” just remember why you are doing what your doing 🦋 Insta could die out like BEBO bbz 🤷🏼♀️😱😂
Löven ändrar färg🍁Kylan tränger sig fram❄️=Myströjorna åker på🧡 Tycker allt bra om denna årstiden (men så säger man väl om alla typ?😅) •
Nu ska stearinljusen tändas. Soffan ska intas och filten ska krypas under tills den andra väljer att komma hem🌟
This practice was for me but also for you
Each breath I took was with love
I moved with gratitude for my body and this life time here on earth🙏
So very grateful to be alive ✨
Have you done something for you today? When you do it lifts us and lights us all up from the inside ❤️
#yogainspiration #gratitude #unconditionallove
Do you want to sleep better?
If you are anything like me, you are shouting a big YES at your screen right now.
If you are over the age of 25, you can't get enough sleep right? and we are all wanting to know how to get more.
Well, what if I told you that eating a better diet and exercising IS the 🔑? I'm sorry. But its the truth. When you give your body the proper nutrition and move more often your sleep will definitely improve. I guarantee it!
But you are probably thinking.... Great.. But HOW❓
Step 1️⃣️ would be to change some habits.
Step 2️⃣️ would be to move your body throughout the day intentionally
Step 3️⃣️ would be eat better.
And I have just the ticket for you!! Join our 8 week Transformation and its all laid out for you! I have taken the guess work out so you can focus on YOU and not worry about the How!
You ONLY have until Friday to join..... And then the opportunity will be gone😯
Check out the link in the comments for ALL of the details!
Check out Becky’s Story! 💪🏼 💥 If you’re a mom 🙋🏻♀️👩👧Then this is worth a read! Becky shares: Don't do it for the "holy s*** you got hot" reactions. Even though yes getting compliments are always welcome. But, do it because your body deserves it! 🙌🏼💚 If you aren't healthy you aren't present in anything, work, family, marriage, friends, anything. My new body is a side effect of this incredible nutrition. 🙏🏼Too many people in society are focused on being skinny. Well back when I "dieted" and ate extremely unhealthy I focused on that too and wow was I wrong to want that. 🤢 My body was crying out for help! If the migraines weren't enough I also suffered from gallstones and IBS. I was a mess, yet I kept feeding my body unhealthy foods because well I guess idk why. Lazy maybe. 🤷🏻♀️ Now here I am in phenomenal shape 💪🏼all because I stopped being lazy and I started caring about my health. 💚I totally promote loving who you are and being confident in your own skin no matter your size, but if your aren't healthy and feeling vibrant it's time for a change!!! 👊🏼You shouldn't have to hide behind make-up because you have bags under your eyes, you shouldn't have to stand behind a family member in each photo to hide yourself. Be proud of you, own it!! Love it!!! And last share it!!! 🙌🏼💚💚 Be a goal digger! 🤘🏼#doitforyou #proudmama #trusttheprocess