Intermittent Fasting 16:8 🤐
this is my first meal❗️⛽️ so yummy and it has all the necessary to give me the energy and strength to keep moving! Protein, healthy fats and complex carbs, and of course pairing with a cup of black coffee ☕️ (because being a mom of two little ones need extra fuel ) 😑
Have you ever tried IF? If so leave me your comment about what times are/were you doing, how many times a week and what did/do you think about it?? 😘☕️🍁⛽️💕
#intermittentfasting #fitfam #fitmom #momoftwo #fueledbyfood #coffee #healthyfood #cleaneating #fitnessgirl #fitbodybyana
Busy, busy, busy ...this time of year is over scheduled. Monday I boxed, Tuesday I did Plyo, Wednesday I did yoga and jumped rope...today some light strength training as I’m under the weather. I am needing to build muscle after pregnancy. I am kid focused on Friday’s...no gym trip. So I strength train at home and when I need to push...my 5 year old provides 45 lbs of extra weight. Plyo pushups, decline pushups, Tripod pushups, negative pushups...all ended with a set of 5 with Olivia on my back. Planks, oblique planks, bear crawls...Liv and violet helped weigh me down(65 lbs together).Make fitness fun. Make it family time. Model the behavior you wish for them and let them know it’s a positive choice and not punishment!! #familyfitness #fitmom #momof2 #trainer #fitkids #personaltrainer #coloradosprings #coloradospringspersonaltrainer #nutritionist #purehealthevolution
That midday workout that gets you through the second half of the day. Maybe it’s an early morning workout to get your day started. Post-work stress relief? Whenever it is for you. Make a little time for YOU today. Looking for people interested in doing a workout program with me. Try it for a week, then if you like it we do the full program, motivating each other along the way. Message or comment for the deets #beachbodycoach #80dayobsession #glutes #abs #fitmom #goals #femalemarine #yogapants #buttgoals
I’ve been reading a lot more at night when I get home lately, rather than being stuck in my phone or binge watching a show. I’m doing as part of my effort to get back into investing in my personal development and working on my heart. Silly me, I didn’t even think about how our children pick up on the things we do and our habits. Journee has always been a fan of books, but I’ve noticed this week she’s getting them out more and actually reading them rather than using them to make a mess.
They are always watching. And they want to be just like us. Believe it or not, we are their hero’s and the ones they look up to most. It’s our job to lead by example. If we have good habits and do our best to be good, well rounded humans, we will raise good, well rounded humans with good habits.
That’s why I made the decision to take my health and wellness seriously. That’s why I started chasing my passions with a burning desire in my heart. That’s why I seriously strive to be a better person than I was the day before. Because she’s watching me, and I want her to grow up to be the best version of herself 💖
YOGA ABS 🧘🏻♀️#fitmom
My favorite moves to tone core, abs and prepare for #handstand
ЙОГА И ПРЕСС 🧘🏻♀️#зожмама
Я не качаю специально пресс, я занимаюсь йогой. Здесь мои любимые упражнения которые помогают держать в тонусе корпус, мышцы живота и подготовиться к #стойканаруках
💪🏻 Не забудьте сохранить 😉
Если у вас #диастаз
эти упражнения делать НЕЛЬЗЯ! 🙅🏻♀️ Я начала их делать только после того, как закрыла диастаз. 💔➡️❤️ 🔥 Сейчас на мой гид «Здоровая стройность после беременности» действует спец предложение: ГИД на 12 недель + йога терапия по закрытию дисатаза в подарок! 🌟
Это идеальное сочетание потому, что я хочу чтобы вы были не просто стройные, но и здоровые! 🙏🏼💚 Стоимость: 1000 руб в неделю!
За подробностями в Директ 💌
Вопросы по выполнению этих упражнений в комментарии ⬇️ Белье @konoronhkwa.store
#бали #роды #материнство #фитнесмама #похудение
I workout for my mental health just as much, if not more, than for my physical health. Let’s face it....everyday life is freaking HARD!!!! Throw in an unexpected event and some days become unbearable. .
I suffer from anxiety but have learned techniques over the years to manage it. Working out is one of those ways. .
These last 2 weeks we have had a series of events that have left us feeling like our world has been flipped upside down. I’m a mess to say the least! .
I’ve spent a lot of time on my knees in prayer, shed a lot of tears, and have done my best to cope each day. I’ll tell you this. If I don’t take a time out and exert some physical energy in some form or another, I don’t “cope” as well. 😳
Moral of the story...don’t be afraid to talk about your issues if you have them, but find a way that works for you to manage them whatever you may be. And most importantly, DO NOT GIVE UP!!!!! You are stronger than you think and it won’t always be this hard. ❤️❤️❤️
They say you are like the 5 people you surround yourself with to create the #bestlife
. Well I know I’ve found my tribe! Ready for one of my favorite weekends of the year with some of the most empowering inspiring friends and leaders I know! Cheers 🥂to an epic weekend of growing!
Thank you @amberhunt_ervp
for always taking such good care of us and ALWAYS having our back!
So I'm drinking Premier chocolate shake for a late lunch, first time I'm drinking it...
Not what I expected, thought it would taste chocolatey but it doesn't.
This is one I won't be buying either, it's always good to try and see they taste to decide which to keep drinking. 👍👊😜🤸♀️💪💜😁
I’ll just leave this right here 💞💕💞💕
The table is set for the holidays 🎄❄️ Got these napkins and napkin holders for 50% off at my favorite @hobbylobby
Cause it’s Friday! 🙌🏻❤️ It’s been an amazing day and this makes me happy! 🙃 #happy #friday
Yes, that’s my winter coat. Because it’s been freezing! We got SNOW two days ago 😳 If you’re wondering, that’s not normal for Memphis in November. But I’m a Utah girl, so I should be used to it right?! ❄️ Every time I complain about being cold, Collin laughs at me and says “do you not remember living in Ohio or Utah?!” I guess I’m good at forgetting things like that. 😜 ❄️
Are you a snow lover? Do you have snow where you live yet?!
Finally got a workout in! I have been full of excuses since we got home, so it felt good to push past that today and get one done.
Still focused and still cutting all my clothes into crop tops💪🏼
DAY 11! 🥧 #thighsbeforepies
and burning out those inner and outer thighs with some ab work! 🧡 💯 reps Standing Flexed Leg Lifts (each side), 💯 reps Straddle Crunch, 💯 reps Hold Crunch: Scissor Cross, 💯 reps Side Lying Flexed Leg Lifts: Slow & Pulses (each side) ... 800 reps total today! 🔥💪🏻 And loving my snuggles from O! 💙 I did 20 reps each move, back to back, 5 times through! Now it’s your turn!...pick your reps and kick #barrebooty
! 🥧💕🍑 #truebarre #love
2 mile fast jog complete. I'm hoping Santa Clause drops off a GPS watch down the chimney!
Running with your phone is such a bummer but I make it work because I'm cheap. Hahaja
It felt great though.
#runhappy #fallvibe #fitmom #selflove #runningmom
Flex Friday 💪🏼3.3 mile run and a quick lower lift! ➡️
Running, walking and swimming are what feel best right now. Lifting is a little more challenging. I would call what I do more “resistance training” as my weights have dropped so drastically. .....
Around about now is when I stopped with my second, with my first I did resistance training until 38 weeks. Here are some tips to stay at it in the gym & try to defy gravity as long as you can 🍑😋:
1️⃣Lower your weights substantially; use more bands & resistance training
2️⃣Take breaks as needed
3️⃣Keep the movements slow and steady
4️⃣Focus less on “how much” you lift but rather activating the muscles you are working ie. Squeezing your glutes, tris, etc.
5️⃣Mindset! Enjoy the sweat and know that you’ll be able to get back to your routine post baby! Any movement is better than no movement!! Happy Friday friends! ❤️#30weekspregnant #flexfriday #fridayworkout #fitpregnancy #pregnant #babybump
Tonight I have tried a new class 🥊Kickboexercise🥊led by @fitkatnorfolk
at the Wymondham Leisure Centre and I absolutely freaking loved it.
Kickboxcercise is a partner circuit based around kicking and punching pads. You don't need any equipment- gloves and pads are provided.
I was very excited to try the class but I still felt a bit anxious about being a newbie. I was familiar with the moves from Fight FX but was unsure about technique, having enough strength or propriception good enough to punch a pad and not my partner.
As per usual, I had absolutely nothing to fear. I was partnered with a lovely lady, and Kat and Paul were on hand to help with technique on every station and whenever we needed them. I often feel like I should be doing things better or quicker, but I felt none of those feelings, instead I felt I was doing well and enjoyed the process of learning. The class is also a great stress reliever - where else do you get to punch and punch as hard as you can without getting into trouble.
I can't recommend the class highly enough. I'm already booked on it for the next couple of weeks and will be buying my own gloves.
Thank you so much Kat and Paul x
#personaltrainer #fitmum #fitmom #strongwomen #thisgirlcan #boxinggirl
I keep talking about it because people keep telling me they don't have motivation! It's not about motivation because motivation is BS!!!!! Motivation is never there when you really need it! That Sunday night when you are like:" Tomorrow is the day, I'm gonna change my habits, go to the gym.."" and then the morning comes and you dont wake up, where was your motivation?!? It's about being disciplined, respecting your words and being consistent!
We all struggle!! Just don't count on motivation to be there when you need it ✌️
Happy Aloha Friday! 🤙🏼
A couple weeks ago I was in full staycation mode with my girlfriend visiting. We made a trip to the other side of the island and got to do a little SUP. If I could do one thing every weekend it would be this!
Paddle boarding on the ocean is definitely my happy place. I find so much peace and calm in it.
Pre kids LJ and I would make little adventures like this a priority. It was “easy” and didn’t have to be so calculated. It’s so easy to lose yourself after kids and get caught up in the day to day grind.
Reflecting on our little adventure made me realize we need to start getting out of our comfort zone (no matter if it takes more energy these days) and make weekend adventures like this one a priority again.
Hope you are able to get out and do something spontaneous and good for the soul this weekend ❤️
❄️Hoorde net de buren hun voorruit van de auto krabben 😱. Gelukkig ben ik vandaag vrij en hopelijk is het ijs gesmolten als ik de deur uit moet😏. Vandaag staat er deze heerlijke milkshake op het menu; bosbessen en frambozen uit de vriezer, banaan, havermout en karnemelk. Lekker fris ontbijtje! 😉X