Morning beautiful! 💗 Ready for a new day, a new week, a new MONDAY!? I am! 🙋🏻♀️
On my way to work for a morning walk and later it’s legday at the gym. 💜 A lot of snow now over here, so the walk will probably be a challenge! ❄️👊🏻
Picture from the weekend hanging in the mall with my girls.. 💁🏻♀️
Mama Bish doesn't kid around when we go ALL OUT. I was trying to do my monthly calendar & not post every day but let's switch it up again for the rest of the year (:
Tonight, I got all dressed up and.....went for a 3 mile run!🏃🏼♀️
Man, I have to say making myself actually go run this evening was WAY harder than the run itself!😳😫
People always ask how I can wake up so early to workout, but I don’t know how people can do it in the evenings when all I want to do is eat dinner and chill. 🤗
To each their own. I say get in your workout whenever you can! Once you make it part of your routine, it’s what you get used to. 😜Sure it may suck at first to get up early to workout, but eventually it just becomes a habit. •••••
When do you make the time? If you haven’t made the time, why not?
Heck you can dress up in a skirt, head out for a walk even, and check out the Christmas lights.🎄
#makethetime #boymomx3 #transformyourbody #moveyourbody #runningmama #nomoreexcuses #doitforyou #forthehealthofit #willrunforchocolate #healthjourney
Talk to yourself like you’d talk to someone you love 💕 .
You deserve to be your own biggest supporter!
throwing sass around like confetti today🥳
24 is going to be a good year💕
thank you all for the birthday wishes🤗
I started training with Leanne in June '17. For a year I had been doing my own workouts daily from home but I was at a lull not improving any areas I really wanted to work on. My friend Terri has been training with Leanne for some time now and has been very happy with Leanne, knowing I am not a gym girl and that I like my private in home workouts Terri explained how Leanne will work with me outside the gym and guaranteed I would see the results I was looking for. She set me up with Leanne and I couldn’t be happier with the results , I was not looking to lose weight but more to eat healthier and gain more muscle definition. Just 4 months in and I could hardly believe the results I was getting and how much healthier I felt, Leanne understands the busy life of working a full time job and full time mother, the mealplans and workouts are very manageable and she will work with you to make it fit your lifestyle. Leanne will consistently check in with you weekly and help you with any struggles you face and stay motivated, she is more than just a trainer but a friend also who is encouraging, caring and compassionate. She has changed my life for the better and I couldn’t be happier, I look forward to what the future brings. Adelle
Very productive yet very trying day. Got my steps in to finish off my first week of the step bet, got a workout in, hit my actual steps, went grocery shopping and finished Christmas shopping. Still have to meal prep but that is waiting until Monday! So ready for bed!
‼️No gym required ‼️No loud music required ‼️No fancy set up required ‼️No equipment required ‼️No one else required
What is required? You showing up every day, and not just on the days when it’s convenient . 🤸🏼♀️ _
#doitforyou #justshowup #thisis40 #vegan #athomefit
With the new year approaching I know many people have resolutions on their minds and often times that resolution is something like "I will lose X amount of weight." I know, I've been there. If this is you, read on!
I recently watched an episode from the Netflix series "Explained" called "Why diets fail" and I love how straight forward they put things. It's only 15 minutes long which is a bonus considering how busy everyone is during the holiday season.
To put it simply, the main theme is to set aside the notion of temporary or fashionable diets and instead focus on developing a lifestyle of healthy habits that are sustainable.
Some key points were:
-Diets don't work if they are restrictive, difficult to stick to, or use meal substitutes.
-Studies show that very few people actually lose weight on a diet, and if they do manage to do it, they often gain it back.
-One of the studies they referenced was one done on low fat vs low carb diets and found it didn't matter which one you were on, most didn't lose much weight. -The issue with why most diets don't work is that most people can't stick to them.
-70-90% of the food we eat goes towards our metabolism, or the bodily functions that fuel digestion, keep our heart pumping, and our hair growing, etc. Physical activity is important but it doesn't play a big role in overall calories you burn.
-Our genetics have not changed in 30 years, but our food has. Genetics does not determine your weight, it only determines how prone you are to being obese given your environment. .
So stop focusing on fats, carbs, or calories and just focus on eating whole foods.
The best lines of the documentary were "Find the diet you can stick to so it's no longer a diet, it's just how you eat."
"Dietary advice is very simple, you eat fruits and vegetables, you don't eat too much junk food and you balance caloric intake with the activity level you do."
This is really the whole point of my page. I want to change people's perception of food and start developing a healthy relationship with it. Making it a habit, not willpower. I've managed to do it, and you can too 🙌
As if these last few sequences weren’t challenging enough... the Bubs crashed my session and had to keep it real by grabbing a handful of my tummy while I was in the middle of straight leg pulse hell. Lol. I told you @jasminhaleyrdh
Lol at least he wasn’t going for the girls! 🍈🍈
This is so awesome! These are only a few of my teammates who will be gracing the stage to be recognized as 100k+income earners at our company’s January event.
The best part of all this...almost all of them came to this opportunity simply looking to improve their own health. Once they’re and felt the life changing results first hand, how could they not share??? Did that income happen over night? Absolutely not. Did it require focus and consistency? You bet. But their accomplishments are not limited to an elite few or those “who got in at the start.” Everything is possible when you are aligned with a company with massive integrity and with nutritional systems that deliver life-changing results. 🎉🎉🎉Congrats to each one of you!!! Can’t wait to celebrate with you in Phoenix!!!! #letyourlightshine
❤️❤️There is no shame in reaching out or getting help from someone else. We're not super humans, we are simply human beings. It's ok that we can't do everything ourselves... we're not supposed to anyway!Reach out. Do it for you because you are worth it.. even if you don't think so. 😌(That can change if you want it to.) All we gotta do is to take that first step, as scary as that may be 👣😉You got this! I believe in you!
So much LOVE for you!!!! 💚~Valerie
So, you COULD wait until the beginning of January to start thinking about your health and fitness goals. But WHY??? Why would you wait one more day to start working towards feeling the best and most confident that you can feel?? ----------------------------------------
Maybe you have an awesome New Year's dress that you want to feel good in! Maybe you don't want to be hiding in the background of the holiday pictures this year. I can help!!! .
Something as simple as The 3 Day Refresh I’ve done several times can have you kick started and feeling a million times more confident heading to those parties!! And even better, I can help you choose a long term plan that will have you totally set to crush those resolutions that I know you're going to set! 👊🏼
But you don't need the New Year to get started - START NOW!! And get yourself set to be ready to participate with me in the 2nd Beachbody Health Bet and claim your share of up to $3 MILLION just for logging your shakes and workouts in a free app! How's that for motivation?!? -----------------------------------------
But you can't wait til January to get in on the fun! We have to get your program in place so that you'll have it in time! So - what do you want for Christmas this year? How about the gift 🎁 of health? A gift of confidence? A gift of being the absolute BEST version of you that you can be! 💞. That's what these programs have done for me - and that's what I'm offering to YOU! 💌HedgesFitness@gmail.com
#youareworthit #alliwantforchristmas #healthyfortheholidays
Day 3 of Fitmas 🎄💪🏼
As the fitness tip for day 3, I’ll explain the benefits of HIIT. Since I’ll be sharing HIIT workouts on my page often, I want ya to know what its all about and why you can love them so good- even through the pain (it's worth it I promise).
HIIT stands for High-Intensity Interval Training. 😅👊🏼 Which basically means short intervals of an exercise at high intensity alternated with rest periods.
Here’s some benefits:
✅ burns a lot of calories in a small period of time
✅ raises metabolic rate (which burns calories even after done exercising)
✅ burns fat without muscle loss (which can happen in certain types of endurance cardio)
✅ pushes you into what is called the anaerobic zone (that oh so amazing feeling when you think your heart is going to explode and your lungs might collapse) which improves oxygen consumption and overall heart health
✅ don’t need any equipment
✅ my personal fav- you can get it over with QUICK and still have gotten in a good sweat
I don’t think I need to go on, I’m feeling your motivation already, lollll 😁
‼️15-Minute Full Body At-Home HIIT Workout ‼️
1 minute warm up
1️⃣45 seconds split squats (one foot behind you in chair while you squat on one leg), 15 sec rest
2️⃣45 seconds chair step ups, 15 sec rest
3️⃣45 seconds forward lunches, 15 sec rest
4️⃣45 seconds burpees, rest until you reach 5 minute mark
1️⃣45 second mountain climbers, 15 sec rest
2️⃣45 second shoulder taps in plank position, 15 sec rest
3️⃣45 seconds assisted pushups, 15 second rest
4️⃣45 second jumping jacks, rest until 5 minute mark
Complete both circuits once. Pick which circuit you liked most and repeat it! Circuit 1 was more legs focused, circuit 2 was more upper body- if that helps in your decision. Or repeat them both for a full 20 minutes!
Do you dread working and eating healthy because it seems like such a chore, BUT you feel like you HAVE to because... well you have weight or inches you want to lose?!
Truth be told, this used to be my story. I know most of you are rolling your eyes because I’ve been little all my life, so in terms of *needing* to lose weight, that hasn’t been my story. BUT, I tell ya, with some semblance of hesitated honesty, that WAS my story insofar as part of what drove me to workout was the fear of gaining weight (particularly in my gut) and the push to fit societal norms of “good looking”. In other words, for a long time by fitness journey was driven by vanity! It’s true!
And this weekend as I reflected back on the past year and a half of my fitness journey and the ways it has changed, I was struck by what, for me, has been the biggest change of them all (and the change I hope and pray will be one to impact my growing fam for years to come)!
Yeah, I’m stronger than I was a year ago. Yeah, looking back at pictures of past pregnancies, my muscles are more defined and my belly less popped out at the half-way mark. Yeah, I can see the physical progress, the changes that have happened because I workout more often since I can do it any time, anywhere and I eat much better than I ever have. BUT, what really struck me actually struck me as I was talking to my OB about what I do now and why I do it!
As I began explaining my mission to help women know and love themselves as the PowerHouses they are as women, wives, moms, etc, it hit me in a really deep way just how much my resolve to show my children what it means to love and care for yourself has taken over a lot of the vanity as my reason for doing what I do! And that, as a mom, is what I call a massive win! Watching them learn that working out and eating healthy is a gift, that caring for ourselves is a responsibility and not a chore so as to measure up to some societal standard, THAT has been the greatest way this journey has impacted my life, and I am hopeful to see that continue through the generations of our family!
So cheers to a new week, a new hope, a new way of life!! If you’d like to join me along the way, hit m
Sometimes it is our own disobedience that causes us to stay stuck in a place, circling around and around yet getting nowhere. Refusing to change our course because of what others may think. 🙅🏻♀️ But, there has to come a time when what God has spoken TO YOU becomes more important than what people might say about you. 💯
And sometimes you just have to break out for yourself....NO MATTER WHAT THEY THINK! 🙌🏻🖤 Happy Sunday! 🙏🏻
Clearing my phone out of old photos and I remember how proud I was at this moment. Let me explain.
2017: My first time attending a coaching even. I was a new baby coach who saved up literally no money to spend on the trip. I was living paycheck to paycheck and squished into an uber small hotel room with 3 other ladies to save money!
2018: This is from the coaching event I went to this summer. We had an insanely nice hotel room and were going out for drinks and food every night. Oh and this was just one of my trips to the store where if I "loved it, I bought it" mentality came in.
Sometimes you forget all of the hard days where working 10+ hrs, school work, and coaching work just makes you wonder if it was all worth it. Let's just say I would do it all over again but put in 10× the amount of work. Because it's actually kind of crazy how much my life had changed in one single year.
To my team that I could sit and talk to for hours, to my friends and family who supported me along the way. You guys are absolutely amazing and I cannot wait to see what 2019 has in store.
Merry Christmas all!! 2018 has been an amazing year and journey for me...Both in my personal and work life. I have a great business with my amazing husband and now this huge love for MONAT!
Since starting my journey with MONAT I have had monthly giveaways as I want all of you to enjoy the benefits and love the products as much as I do 🤗. As this is the last month of the year I want to go out with a bang💥 and have one Last Giveaway.
The Hydrating system and the Restructuring systems have been my favourite...sooo...I AM GOING TO GIVE AWAY ONE OF EACH👏🏻 ($235.00 & $242.00 retail value)
It’s very simple..purchase any Monat product and your name will be entered into a draw. The lucky winner will have their choice of system.
AND..The First person to join my team as a Market Partner (with any product pack starting as low as $49) I will GIVE you one of these systems to help start your business with my team 😍. The Draw will take place on Thursday December 20th at 7pm.
Don’t forget...There is still time to jump on the BOGO flash sale (ENDS AT MIDNIGHT TONIGHT). If you have questions about your hair type or what to order, I am here to answer all you questions.
#monatlove #somethingforeveryone #loveyourhairforever #doitforyou #lovelife #merrychristmas #healthyhair #giveaways #lovegiving
Here at the Team Xmas Party!!