PROUD AF is an understatement.
I remember driving down to Portland’s Beachbody Super Saturday event in April and meeting this incredible human right here. In a nutshell, Niki paves the way for us coaches - shows up daily and leads by example, pours her heart into sharing her story and learnings and also doesn’t sugar coat shit. After hearing her speak on-stage, I told myself ‘I want to work and hustle hard too because I...I want to be like her. I want that too!!!’.
What I was referring to was quite a few things 😂 First and foremost I had a strong desire to also be a fearless, selfless leader. I thought about how much I wanted to lead a team of passionate women who whole heartedly believed in what I did. I wanted to stop treating coaching as a ‘hobby’ and get serious about ALL THE THINGS!!! Confession: I also wanted Niki to know my name when I saw her again in July at Coach Summit 🤣 Andddddd I’m pretty sure when we took this pic in Indianapolis, she did 🙌🏼.
I am PROUD TO SAY after that day in Portland, I had a COME TO JESUS MOMENT with myself and I told myself I had two choices - I could continue to be a good coach or I could level the fuck up and be a great coach and live up to my potential!!! .
I am sooo sooooo soooooooo proud to say I’m doing what I told myself I would do. I am leading a team of INCREDIBLE, PASSIONATE, SELFLESS women who are just as committed as I am to truly changing lives. WE ARE RANKED #237
/400,000 in the company and we hit PREMIERE team for the year (2% of coaches achieve this, GAH)! More on this later but the moral of this post - get outta your damn head, go after what may seem impossible and CRUSH YOUR GOALS!!! .
This is so much more than a job to me but the icing on the cake is truly that I’m compensated for my effort and last week I received my highest pay check ever...bc I am working hard and keeping top of mind that this truly is HEART WORK!!! If you’re AT ALL interested in learning more about how you can join my team or even start your journey to becoming your best self, DO NOT HESITATE to reach out. And those who are already aboard, drop an emoji below!!! .
YOU are your only limit. TITTIES UPPPPP & CLAP FOR YO'SELF👏🏼
I ate all this plus my salad. I feel no guilt!!!
In case someone hasn’t told you yet today, you’re doing a great job. 💙
No need to measure up to someone else’s version of real. Work hard and Embrace grace. Believe you’re enough, that you’re succeeding, and even if it doesn’t always feel that way, you ARE strong.
Weight Loss Tip: As obvious as it sounds, don't stand near the food at parties. Make the weight loss effort, and you'll find you eat less.
Just in time to squeeze in a #facetofacefriday
pic! Seven months and about 18 lbs between these pics. I’m proud of how my progress and where I’m headed 😊😊
earning some serious street cred* today on our first double stroller outing 👦🏼👶🏼
*I use the term "street cred" VERY loosely
Activate the 🍑 .
Just like with ANY workout whether if it’s your lower body or upper body, you went to activate those muscles prior to working out 🏋🏽♀️ .
There’s ONE week left to enter my giveaway to win a 1 year membership with unlimited workouts and more! Link is in my bio to enter and all the details of what is included in the monthly membership ! Registration opens 12/28 and the new year challenge begins January 14th’
💡 FREE WORKOUT 💡
What are you doing tomorrow morning at 9 am MST?
Come see what our community is all about while doing a free workout!
Guess what's even better? The workout is 20 minutes!!!
There is No equipment necessary! Come & sweat with me!
This is what the workouts will be like in my January virtual gym! 💪
Throw all your excuses out the window and come join me in the morning... See you tomorrow! Only 20 minutes... You can fit that into your day.. I promise! Let's crush your 2019 goals! 💪
#TRANSFORMATION #ATHOMEWORKOUTS #stayathomemom
There will be haters. Negativity. People who tell you your goals are too big, "impractical," or worse-- impossible. Baby girl, I'm being honest when I tell you it's scary to put your goals out there and to subject yourself to trolls who put you down in an effort to substantiate themselves. But if you listen to the doubters, the people who told me it was a "little much" to want to race at the national and international levels for triathlon, I never would have been able to go pro for Team USA and certainly never would have trained, for an won, the half Ironman World Championship. .
My goals for 2019:
1) Complete my 12 Week Post Pregnancy Plan once I get the GO to resume exercise 5-6 weeks postpartum
2) launch a brand new at-home workout plan designed specifically for busy women with fast, delicious, power-food recipes that make the whole family happy. 😁
3) qualify for the super mountainous Spartan World Championship in Tahoe by the fall
4) be the best mother and wife I can be through another deployment 🇺🇸
If you're willing to be vulnerable, I'd love for you to share your fitness & personal goals in the comments below or your own post. Tag @glowbodypt #glowbodypt
so we can read them!! Those who share their goals are 80% more likely to be successful-- this is why community is essential. 👭👭#glowbodyptfam
My Workout & Meal Plans: www.glowbodypt.com .
#postpartumfitness #postnatal #bodyafterbaby #goals #bereal
What’s more important to you?
➡️ What your body looks like
➡️ What your body is capable of doing
I used to care way too much about my physique and not enough about what I could actually accomplish. And guess what, I was never happy unless I was stage ready, and even then I wasn’t happy.
Whether it’s age and knowledge or seeing my body grow and feed 3 wonderful babies I care way more about what my body can do and way less what it looks like.
Yea, I totally still care about my physique but it’s WAY less important to me than it used to be. I want to be strong, I want to keep up with my girls. And I love that I can inspire them to care about what they can accomplish more than what they look like.
I guarantee you if you start focusing more on what you can do and become less overwhelmed with what you look like you will have way more fun in the gym and start to appreciate your body more. ☺️💪💛
Double tap if you love this before and after 🌼🤷♀️💕
• • • • •
Shop our new mom and baby section . (10% off code: insta10)
👇(Click the link on our profile)
Shop: WWW.MOTHERSHAPE.COM 👈
Shake for lunch so we can PIZZA for dinner!!! ...Friday nights has been deemed pizza night in the Kramer household — and I’m NOT mad about it!
Pepperoni and mushroom for this girl - what’s your za of choice? 🍕
6 flavors of my favorite k e t o n e s and a Keto Kreme thrown in for FREE !!
Buy 6 Get one ☝️ totally free!!
I’ve put together some unique packages for you to be able to try some of the newest and limited edition flavors of ketones.
Each pack is $45
You know what to do....first 5 people to comment ME!!!! BONUS! BONUS! BONUS!
Plus in each pack you have a chance for extra goodies...
- Gift card to Starbucks - extra ketone packet
- gift card for more ketones. - 2018 calendar. - Christmas tree ornament. *once claimed please pay for your pack within 3 hours. Or it will get thrown back into the mix for someone else.
Sometimes the most perfect pictures, are the imperfect ones.😍 If I had to sum up today in one moment, it would be taking this family picture in the same place🏡 @arrrgenis
ran wild for the first 6 years of his life!🇵🇷❤️
I GOT MY STEP YESTERDAY!
This program is gonna be WILD, INTENSE, FULFILLING and MIND CHANGING. I can not wait to start off the year with a BANG.
20 min workouts
36 new workouts
6 days a week
Not much more I’d ask for in my dream program! 20 mins is gonna be AWESOME. It’s not too late we still have time to get you started. 💗
🆗 When it comes to nutrition, there are a lot of things that matter. Some things are more important than others.⚖️
This is something many of us have been misinformed on, so let’s clear that up.
💭Think about what you’ve been conditioned to believe:
🥛There’s a supp that’ll do that.
☕️Drink this tea to lose weight.
🍞Carbs are bad.
🌜No carbs after 6pm.
💪🏼Get your whey protein in before you lose your gains.
🍎You have to eat “clean”.
All of those things are either incorrect or are so unimportant in the grand scheme of things that we should just forget about them.🙅🏼♂️
There are several other things that are much more important & will affect weight loss much quicker, but because they’re not sexy, they don’t get the attention things like supps & clean eating do.
Let’s look at the pyramid & work our way up:
1️⃣ LIFESTYLE ADHERENCE
✔️Voted Most Important in its class.
✔️Knows big words like commitment, consistency, discipline, and education.
✔️Drives long-term results better than anything else.
✔️Not sexy at all.
✔️Second best, & Lifestyle’s right-hand man.
✔️Specializes in planning and preparation.
✔️Has all the say in weight gain/loss.
✔️Gets talked about a lot, but not appealing to fux with.
✔️If it gets the attention it deserves, Calories will follow.
✔️Rolls in one of three groups.
✔️Sounds like a pain in the ass to deal with, but it’s really not bad
✔️Masters in precision.
4️⃣ MEAL TIMING
✔️Really not that important at all.
✔️Nobody knows why it has the reputation it does.
✔️Takes an all or nothing approach
✔️Commonly found in Broscience literature
5️⃣ EVERYTHING ELSE
✔️Known to be easy.
✔️You’ll have better luck with the others.
✔️Can be a waste of time and effort.
Stick with what works. Nutrition should never be a quick fix—it’s a lifestyle. Put the work in, do the things that aren’t sexy, and I guarantee you results you never knew you could achieve will follow.
🙋🏼♂️What’s your favorite part of this journey❓
Today and everyday I am grateful that time can be frozen through photos. Some people might think I’m extreme with my photo taking, but I don’t have very many with my dad, and I wish I had more.
If anything were to ever happen, I want to make sure that my kids will ALWAYS have photos with me in every season of life I am able to be here with them.😘 Cheers to always making memories and documenting the heck outta it!
One minute you’re cracking up at the tourists in every city with tripods and selfies taken on an iPad..and the next minute you’re the crazy lady with a Gimbal mounted in the sand (or your fams face). 😆 Motherhood brings out the best in us. 😉 Gift idea for a new mom? Lifetime cloud space, y’all. 📸
—FriYAY 🎉 —
This morning I just couldn’t believe it was Friday ALREADY!! I LOVE the weekend because I get to see my hubby more #schoollife
🤣 We also have a Christmas social dinner we’re going to tonight, actually, change that, it’ll just be me and my girls going due to my hubby having a project due tonight so cross your fingers for me hoping my youngest behaves😅🤞🏼But I’m SO excited for it because my littles get to see and play with their friends!! SOOOOO I got my Booty Band workout in before my youngest went down for her nap which (her nap) ended SO SHORT since she climbed out of her play pen..again..we finally found the missing piece to her crib so we’re getting that fixed tonight🙌🏼 So it was a REALLY good thing I got the workout in BEFORE then and I was able to actually straighten my hair and do my makeup as well which hasn’t been done in quite some time due to a mini isolation from the outdoors when my oldest had a cough sooooo shower + hair + makeup = whole new me💆🏼♀️ and it feels so good! Just doing something small like that just brings on a whole new feeling ✨
So here’s a reminder to do something for YOU! Big or small, do something that will uplift you and bring out a little more of a better you.
You know the drill on Friday’s, we CELEBRATE our week! .
My great friend Jodine has been rocking it the last 2 weeks, I LOVE her win she shared with us! I am BEYOND proud of all these women showing up daily! .
I truly believe focusing on our wins instead of what we didn’t accomplished or what we slipped up on makes ALL OF THE DIFFERENCE! .
Do you have win for the week, share below! I’d love to celebrate with you!
My Christmas gift to myself this year? A recommitment to my health...which for the first time IN MY LIFE has put me in a size 1 pair of jeans 😭😭😭
When I put them on, I sat on the edge of my bed and cried. It wasn’t that long ago that I left for college a size 8, only to not fit in any clothes by Christmas. My mom came up and had to buy me new winter clothes...with a size 14 on the tag. The first time in my life to be double digits.
Since then, I have tried everything....EVERYTHING...to get it off. Finally, what worked? Nutrition. 25 minute home workouts. And community. .
The thing about this gift I have given myself? It’s also a gift to my husband. My babies. My friends. My team. Because being healthy makes me a better person, period. .
Thanking God today and every day for bringing these tools into my life. Because I know I will never, ever be the same...and thanking Him for that, too 💗
••Stop waiting for Friday,••
For summer,for someone to fall in love with you,for life. Happiness is achieved when you stop waiting for it and make the most of the moment you are in now. ♥️ ✌🏽 •
Packed full of energy (thanks 3 steps for taking care of the mombie in me.
Mailed out a mini experience
Helped 2 new people get started •
• 📲 for a huge deal 🔥#watkinsvillega #fitness #bodyafterbaby #instagood
Hey you! Are you joining us tomorrow?? Instead of doing a Saturday Brunch with my gf’s we are going to meet up and get our sweat on instead!!! That’s right, I am inviting you to come hang out with us tomorrow morning as I will be hosting a FREE virtual 20 minute workout at 11 am EST!!! No equipment needed ( unless you have a step or something that can be used as a step) just some energy, your phone or computer to stream the workout, and a ready to rock attitude! All fitness levels welcome, there is no such thing as a “ beginner” So yes even you prego mamas!!! Come hang out with my gf’s and I and get an glimpse into the 20 minute a day 6 week program we are all so hyped about come January!! Instead of mimosa’s at 11, there will be a chance to earn some fun giveaways instead, and mimosas can be your post workout drink DUH!!!!! Comment below or message me for the link! See you in the AM!!!! 🔥👊🏻
Weight Loss Tip: Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
Some days a selfie is just necessary to document that you CRUSHED your workout!
This is how I Happy Hour
SWIPE >>>For my personal evolution from pre-pregnancy to post-partum. Note - these pictures range from WEEKS to MONTHS apart.
After I had Luke, I felt like I was a prisoner in a foreign body. I would step out of the shower and look at my reflection in complete shock. To be truthful, I had moments of panic that I would look pregnant for the rest of my life. It sounds dramatic, but if you've had a baby, shit even if you haven't, you have moments where you think your body will never change or go back to the way it was and that can be paralyzing.
When I think back, those moments of panic arose when I DOUBTED the process. It was like all the information I had EVER learned about changing body composition went in one ear and out the other. Once I took a step back, I was able to look at my situation without EMOTION, and strictly from an anatomical level. Even when I doubted myself, my body, and my education, I stayed the course. I followed a BASIC strength training program that focused on a SLOW progressive overload, and SLOWLY prioritized a caloric deficit - yes - even while breastfeeding. At times it was only cutting 50 calories a month!
Slowly - NOT overnight - shit started coming together. In order to be successful, there HAS to be a focus on sustainable, long-term behavior. Crash courses will NOT help you. You HAVE to be flexible - life happens - shit happens. You have to maintain dedication, adapt, and make it work. And finally, you HAVE to find a way to enjoy the process, because honestly, it's all you have. You may not love it all day every day, but you've got to find a way.
DM me if you need help getting started or EVALUATING your current program. #fitpregnancy #bodyafterbaby #goals #postpartum #postpartumbody #fitness
Second day of FITMAS in our FREE fitness community today! Today’s move was squats.. and I had some help with the weighted ones! 👧🏼😍 .
Looking for a community to help you with your goals?! Comment below to join ours! ❤️
In school the absolute worst part of my day was PE. I hated it. Had my mom write me notes to get it of it and go to the library. I still have horrible memories of playing volleyball and being picked as one of the last on the team or coming in towards the end of the mile run. It was awful. And so bad for my self confidence. But all that changed in college when I just decided I was going to try this working out thing. And I loved it. I felt strong and capable and my confidence skyrocketed. I loved having muscles. Not to mention my newfound love of fitness paved the way for my ultimate career path. Athletes come in all shapes and sizes. If you have a body you are one!! Go out today, enjoy your friend and love your body whatever shape it’s in!! You rock.
Today’s workout focused on the lower part of our body. For a Shaun T workout, it was slower paced but that didn’t mean it worked your muscles less. I definitely felt the burn in this morning’s routine. It’s not always about fast, cardio type movements or weight based training. This used our body weight to work on the larger muscles in our body. I actually love leg day which is in contrast to how I felt about leg day when I first began working out. It was my least favorite. I love the progress I have been seeing not only in myself but in my challengers too. Sometimes slow and steady wins the race and that’s definitely true about getting to your fitness goals. It’s about staying consistent and doing this long term. Are you ready to make healthy your routine? DM me for details on how to join our challenge groups! Let’s get you in there in time for the new year!
Got that Friday strut going on! 😏
I will leave you with this - it’s not about being “perfect”. It’s about EFFORT. It’s about showing up & bringing your effort every single day. That’s where transformation happens. That is when things will turn around for you. Will you have off days? Yes. But being healthy is a statistics game so give yourself the best odds & win more days than you lose. As they say...you only live once so give it all you got! 👊🏽
Tremble, Grunt, Sweat your ass off... that’s WORK. Instagram has so many people thinking this is supposed to be easy because so many ppl just wanna look PRETTY in fitness clothes. Well, that’s cool but I want the ppl who are looking for change to know, you must be tough, focused. Don’t complain about you Hair sweating out or your hands getting dirty. Some ppl complain about muscle soreness and never return to the gym, If you really want change, you gotta learn to LOVE that! Next time you get to the gym #challenge
yourself to give your ALL!
#bodyafterbaby #momofthree #mindset #prepare #strongspirit #strongbody #fitnessmotivation
Friday afternoon snuggles with my sweetie💙 I snuck out during nap time to do some quick Christmas shopping, because I haven't done any 🤦🏼♀️ And now this is where you can find us the rest of the day. Wishing we could go to Craig's game, but at 8pm games are more work than watching! ((All of you hockey wife moms know exactly what I'm talking about🙈)) Go Komets!
Zwischen den Bildern liegt auf den Tag genau 1 Jahr.
Vor einem Jahr war ich im 7ten Monat schwanger... heute bin ich auf gutem Wege zur alten Topform 👍🏻 Ich finde ich kann stolz auf mich sein 😊 ich bin Vollblut-Mami aber wenn der Kleine schläft oder bei Oma zu Besuch ist, dann bin ich auch Ehefrau, Freundin und einfach Ich selbst - und ich möchte mich wohl in meiner Haut fühlen. Ich folge keinem Ideal, ich möchte einfach ein Vorbild sein - für mein Kind und vllt auch für andere Mamis, die sich nicht mehr wohl fühlen... seid Vorbilder für eure Kinder!
Kinder sind keine Ausrede für eine ungesunde Ernährung und ein unsportliches Leben.... und schon gar nicht fürs „gehen lassen“ - es ist einzig und allein der innere Schweinehund schuld! #motivation #mommy #mommymotivation #weekend #fitnessmotivation #fitwithbaby #staystrong #afterbabybody #bodyafterbaby #greyhair #momlife #youcandoit #bethebestyou
Favorite athletic brands for while you are trying to lose weight:
My requirements for athletic wear I’m only going to be wearing for a few months:
-affordable -good quality( I don’t buy a ton so what I buy I use a lot) -fits well -makes me feel good while working out. -doesn’t require me to sign up to buy clothes more than I want or doesn’t have a monthly fee.
My favorite brands that fit all those requirements are:
: their clothes are cute, affordable and they have lots of sizes. They are pretty durable but do wear out quicker than others.
: super cute, make you feel good about working out. Slightly more expensive but pretty durable.
: I wore my under armour pants after 3 pregnancies and they held up really well. Moderately priced and always made me feel great.
: cute workout clothes that are a great price. Moderately durable.
I wore all of these brands while losing weight and they worked out great for me. Just for reference the largest size I bought was an XL (which was very tight) so I don’t have good experience with plus size brands.
What brands would you add to this list?
It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of all those things and still be calm in your heart❤️ #innerpeace
Don’t these Matcha Waffles by Vital Proteins just scream TGIF!! 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I swear ladies, these are delicious! I know many people say matcha is one of those “you love it or you hate it” ingredients, but I’m here to say that those people must not have been using it correctly! OR, maybe they just weren’t using the right matcha powder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t worry, either way, I’ve got you covered! Purchase your Matcha Collagen using the link in our bio and use the recipe below to see what I'm talking about! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💚 MATCHA WAFFLES RECIPE 💚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 C almond flour ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* ½ C arrowroot starch ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* ¼ C coconut flour ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* ¼ C fine shredded coconut ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 2 scoops Matcha Collagen (purchase using link in bio) * 1 t baking soda ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* ¼ t salt ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* ½ C coconut milk ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 3 eggs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 2 t vanilla extract ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 t honey ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 t apple cider vinegar ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Preheat waffle maker according to the manufacturer’s settings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. In a large mixing bowl, add in almond flour, arrowroot starch, coconut flour, shredded coconut, Matcha Collagen, baking soda and salt. Whisk together until combined and no large clumps remain. ⠀⠀⠀⠀⠀⠀⠀⠀
3. In a separate bowl, add in coconut milk, eggs, vanilla extract, honey and apple cider vinegar. Whisk until well-combined. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Pour wet ingredients into dry ingredients and stir until well-combined. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Pour one-half of the mixture onto the waffle maker for large waffles, or about one-fourth of the mixture for smaller waffles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Cook for 2-3 minutes, or until slightly golden brown on top. (Makes two large waffles, or four smaller waffles.) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀
TIP: Add peach glaze on top to take these to the next level!
“Accept your past without regret, handle your present with confidence and face your future without fear.” 🎆 •
It’s OK to love yourself where you are right now but it’s also OK to want to improve yourself, never settle for less than your best self 💕 #selflove #inspire
The last few months, especially the last 6 weeks, have been scary. I’ve felt uneasy as I’ve dealt with doctors & been counting down the minutes until today’s appointments & scans. -
By the time I got to my last appointment today, I knew the results of my scans and that things are ok! 😭❤️
I never really understood it when people thanked you for praying for them because they could feel it—now I understand. I have felt the prayers & love sent our way as we went into the day. -
Also, ladies! Know your body. Listen to your gut if things don’t feel right. Do breast exams regularly! And find a freaking tribe to be with you every step of the way 💕 -
Thank you all for your prayers & love!
I have a FREEBIE for you! 👯♀️
My favorite trainer is launching a NEW 20 minute a day program, and I’m all sorts of giddy! •
This trainer created the first program I EVER did start to finish and it completely changed my view on fitness. It was the first time I proved to myself that I could do this. I could finish something I set out to start and I could change my life! •
That one was 25 minutes long, this one is just 20. We all have 20 minutes somewhere in our day! •
So...are you ready for the free stuff?! 🤷🏽♀️
I have a FREE preview workout for you! I know I like the chance to try before I buy and here is your chance! •
No credit card. No account set up. You just let me know you are interested and I’ll email you a link. •
Don’t you just love it when things are easy?! •
DROP YOUR FAVE EMOJI IN THE COMMENTS IF YOU WANT THE FREE WORKOUT! 😍🧜♀️💃🏽🐼🦄🐆👯♀️❤️👇🏽
exercise for postpartum - Diaphragmatic Breathing! (Full video in my IGTV or FB page)
You can start doing this Day 1 postpartum. This is your first step in postpartum healing and recovery.
No matter how far postpartum you are, you need to master this basic movement before you move on. Remember - you build your house on a firm foundation... same goes for your body!
I tried to pare this down to a shorter video but if I’m going to teach you, I want to teach you thoroughly and completely. Set aside 20 min to watch this (feel free to watch it in increments throughout the day) and then IMPLEMENT this!
(Share with your mama friends 💕)
SWEAT SESH 💪🏽💪🏽 1-DUMBBELL TABATA:
How in the world can a 10-pound dumbbell feel like a Herculean weight? Well, hold that baby dumbbell away from the body and BOOM—you have a workout challenge of epic proportions. Holding the weight away from your center is a great way to progress exercises especially at home if you have minimal equipment.
Conversely, these exercises can be modified. If you need to modify for a happier pelvic floor, you can do these exercises without the jumping. It is still one heck of a challenge on those abs! Is it “diastasis-recti” friendly? Yes (ish)...BUT it is a harder set of exercises, and holding the weight away from the body is one of the final progressions I have my clients do. You need to have solid breathing techniques and core control before taking the weight away from your body.
Here is the workout:
20 seconds of work, 10 seconds of rest and do each exercise for 8 rounds before moving to the next.
1️⃣Squat and Push
2️⃣Lunge and Push
3️⃣Squat Jump And Press
4️⃣Shuffle and Swing
#getmomstrong #homeworkout #mombod #fitmomsofig #cardio #hiit
|FAQ Friday| ⠀
Q. When I am doing exercise on my back on the floor should I force my back into the floor? ⠀
A. I see SO MANY women who do this ! ⠀
Here are my two main reasons for not doing this ( for postpartum women, people getting back into exercise.) ⠀
1) It puts you in “bum tucked” position - making it difficult to access your glutes. ⠀
2) it puts your abs in a shortened position - making it more difficult to work them as efficiently as possible too. ⠀
So next time you’re exercising on the floor - what do you do? .📷: unknown ⠀
Last minute trip to upstate New York to help my momma bear out with a little cabin down the street from our family cabin! Anyone wanna Airbnb?! lol 🚧
Our Fit Club is also doing a crazy plank challenge! 🙌🏻
Let’s see your planks... tag me!
My strength training class is back!
Starting in January we will return to @BuiltStrongOkotoks
for a weekly 1 hour strength training class. ▫️
This is a semi-indiviualized class with a maximum of 8 spots! That means I work hands on with each and every one of you and each class is tailored to your collective needs!
This isn't your typical "bootcamp" style class where you show up and hope for the best. You can trust that I have taken your specific needs into consideration when planning each workout! ▫️
This really is the best of both worlds when it comes to personal training, you get the benefit of individualized attention with the value of a class setting. ▫️
If you're interested message me ASAP as spots have already started to fill! For more info click on the link in my profile and check my website!
I was self conscious about my legs and stopped training them as much. Now I am even more dissatisfied. This will be a before picture, tomorrow is leg day.