But I don’t want to get up! 😫
This was me when my alarm went off at 4:30am this morning😳. I sat there for a second bargaining with myself.. I could sleep for another 30mins and still have enough time to get in a quick workout. And I know I’ll hit my 10,000 steps walking around Disney.
But then I thought of my accountability community... . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You see I issued a no snooze challenge to them today. ⏰ We’d all get up when the alarm sounded and take back our morning! I knew I couldn’t let them down! .
When I first decided to become a health and fitness coach, I did it with the goal of helping women make their health a priority, to help them reclaim their self identity and self worth, and to help them manage their anxiety throughout the whole process. I never ever thought I’d be the one benefiting from them! .
Ladies, you don’t have to be at your ideal weight or state of health to help lead and motivate others along their journey! Because when we are in this together, we all win! Accountability is the secret to all of our success! So let’s lock arms and walk this road together!!
Double tap ❤️ if you love you some accountability!
Have you ever found yourself aimlessly walking around the gym, doing a little bit of this and a little bit of that but never really seeing any progress?? Yep! ✋✋ Ever think you just needed to spend more time there in order to see results?? Yep! ✋✋ Ever think you didn't have said time to spend so you'd never have the results you want? Yep! ✋✋ Ever think at home workouts wouldn't work! Yep! ✋✋ Well let me just tell you 20 minutes in the basement is no joke! After 6 workouts I can already see a difference! (That's literally only 2 hours spent on me a week!) (Also this is why pics are super important!😉) But another key if this program is the tracking. I know I'm getting stronger because I am beating my numbers! (Also key because you're not trying to beat anyone but you! 🙌 Hola for no comparison but your own)
Can you pull away from a sitcom re-run and get some amaze results too?!? (I've seen every big bang 103x 🙈🤣 so no judgement 😘) Special snow day pricing going down too!! ☑️ Savings
☑️ Less time ☝️☝️☝️ Let's do it!
This 20 minute workout is NO FREAKING JOKE!!! Our group of ladies are killing it and making the transformation. YOU can join us, YOU can do this program......you just have BELIEVE you can!!! Message me if you want it. #transform20 #conqueryourmind #transformyourlife
Life is TOO SHORT not to lick the spoon 🥄
I have so many of my beautiful friends post a dessert video on social media saying “there goes my diet” 🤷🏼♀️ I don’t know about you, but if I had to live in in a world where I deprived myself of all food I loved...... it would be sad indeed.
Oh wait! I did.
For YEARS I stayed so strict that it literally caused my to cry every time I decided to eat something “bad.” I have suffered from food guilt for SO long, feeling like I was cheating.
Thankful that NINE months ago I decided ENOUGH was ENOUGH.
Do I still have healthy and fitness goals? ABSOLUTELY! Overcoming food guilt is my one of them.
But no matter what the number on the scale is, I know that I am BEAUTIFUL, I am STRONG, and I am HEALTHY. THAT is what a healthy lifestyle is all about.
And eating an occasional gooey brownie too 😉
Be creative and don’t think about this too much. 😂😂😂
Look at this!!! In just 21 days, she is down 6 pounds and 6 inches!!! This is not a fluke, this is what hard work and determination can do.
We have been friends for over 30 years!!! I am so proud of her and I am so happy she put her trust in me. She was able to achieve these results even while hosting football playoff game parties and having work meetings.
This is what she had to say, “I am proud of myself for sticking to and completing 21 Day Fix Extreme. Down 6 pounds and 6 inches! Focusing on my nutrition and water intake has been huge.”
It really is a game changer! She was already working out and eating well, but the programs that I can help get you set up with are all laid out by experts on nutrition and exercise and they have dialed it in to achieve success.
Where do you want to be in 3 weeks? Would losing weight, gaining muscle and losing inches help you out? Let’s make it happen!
#vacationgoals #portioncontrol #portioncontrolcontainers #21dayfixextremeresults #transformationphotos #beforeandafters
🏈Congratulations to all of the football wives who are headed to the Super Bowl!!
As much as I am loving the quality time with my Coach and my family, I miss football season.
The practices. The lights. The boys. The excitement. Watching my coach in his element. The anticipation of the coming game. Hearing the big hits. Watching the ball fly across the field. Yelling for the team.
I miss it all.
I know so often I lament over the season...how difficult it is. But I love it. It's part of my family, and it's made it's way in my blood.
Next is baseball. And while I absolutely love seeing my kid play ball and be in his element... football is my favorite.
Anyone else missing football? Or baseball right now???
Crazy weather . How is your weather? What the temp? That’s what it was this morning. It’s already in the 20s now. And next week 40s? I’ll take it.
Sunday! Are you guys watching football today?? I sure am! About 13 years ago I decided I was going to learn football 🏈 because.... -
1. I love sports and I wanted to get into America’s most beloved game 🇺🇸
2. I thought it might help me snag a husband ! Bahaha!! 🤪<<—- just being honest!
So I would watch in my little apartment in downtown Salt Lake City & call my very patient & helpful dad @debarathy
& ask him about the plays & rules. Low & behold, started LOVING it AND I think it did help me snag @cwbank
because I could talk football with him! Am I right, babe? 👩🏻🦰+🏈= 💍
My workout is done and the house is clean-ish so I’m feeling A-ok about hunkering down and watching! ✌🏼
As my favorite tarte palette says: “Never quit your day dream”
A positive mindset is everything 💕
"I owe you a workout!"
Add this to the list of things I never thought I'd say.... ...year and years of telling myself I didn't like to workout out, I wasn't a morning person, I didn't have time, I wasn't giving up foods I loved, I wasn't missing out on opportunities cuz life is too short.... That list can go on and on.
But you get the idea.
Somewhere in life our self perspectives shift. We start to believe the negative comments from those around us and start telling ourselves that those comments are truths.
If you're like me you comfort the thoughts of self-criticizing and comparison with things like food. And not just some food, like the urge to binge and eat everything in the 🏠🙈 Nothing satisfies the urge, so you move from one food to the next...and end up feeling unsatisfied and gross 🤮
Mastering our inner "mean girl" and transforming negative self talk into positive takes time. You can't expect to take 10, 20, 30 years of the "can't do" attitude and turn it to "I can" overnight.
You have to practice positive self talk and affirmations every-single-day.
You have to get a little uncomfortable and do the things you most likely said you'd never do.
You have to surround yourself with people who are in your freakin' corner! Those who will hold you accountable to show up for yourself, who will call you out if you don't, and who will keep reaching out because they believe you can do things that you may not think you can.
Because it's about so much more than workouts and shakes friends, it's about finding that inner positivity and the people who are gonna get you there 👭
This is what happens when you fast. You numbers look good and you feel good. You divide the sugar by the ketones. See the second pic to see what that number means. Read the book Any Way You Can on Amazon to learn more about healing your body with fasting and keto. Dr. Annette Bosworth helped her mom with cancer and she recounts in the book. I have it on kindle and the audio version. You really hear her passion for helping her mom while learning so much. Check it out. Follow @drboz_annettebosworthmd
to learn so much more.
We are supposedly snowed in. It’s not that is hard snow. When I grew up it took waay more than this to be snowed in. 🙌🏾🙌🏾🙌🏾 I think we will venture out to Starbucks!!
go see her work, it’s awesome. She Blings any and everything! 👏🏾👏🏾👏🏾❤️❤️❤️
We just started this challenge. I’m super excited to see all the benefits. Living a health and wellness lifestyle is where it’s at y’all.
When you work from home and your phone and you are the mom. You do lots!
Do you think they worried about how old they were when they got started? Maybe they did. But they did it anyway. 🙌🏾🙌🏾🙌🏾 We can do the same. What can you start that you have been putting off? Start now!! 💃🏾💃🏾💃🏾
Prenatal total body circuit!👊🏻
I love this workout because it works everything and includes compound movements!
Try each exercise for one minute and repeat twice!
Happy Saturday friends!
Spent Friday night “date night” cheering on our Warriors and smashing some Mexican food at “our place”
Love doing date nights with you 😘
2 weeks down! And 19 to go!
If you’ve been following me for a few weeks you might recall I’m working my way through a 21 week workout program this year. Two weeks down and I’m feeling great! Today, I was able to use the heaviest weights to date!! Cheers to progress! 🎉To celebrate, I thought I’d share my routine! .
This workout works ALL the leg muscles in ALL the planes. .
What’s you’re favorite leg day exercise? 👇🏼
1. Straight leg reverse lunges
2. Modified pistol squat on sliders
3. Front diagonal lunge on slider
4. Curtsy lunge
5. Reverse lunge on slider
6. Side lunge
7. And 8. Not pictured sumo squats and hip hinges
X10 reps of each exercise, repeat 3x through!!
Do you know the name for this thing on the end of the blow dryer? I always wondered what it was called. Recently, I found out it was called a concentrator. 🤷🏻♀️. Makes perfect sense. I use it to focus on the parts of my hair I want to style. I only use a curling iron on day two hair. (And not even every time for that!) So I guess you could say, I “concentrate” the blow dryer to create my hair flip style. Good thing i have a non silicone thermal heat protectant!
Boom! Learned something new today.
We’re going to Disney World!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, technically we’re not leaving until Sunday, but I figured it’s never too early to get in the Disney Spirit! Pulled out my Minnie Tumbler this AM to sip my morning shake.
And while I’m at it, let me get real about these shakes. I have NEVER been a shake girl 🙅🏽♀️ I double majored with dietetics in college and have always been a huge proponent of eating your nutrients and not getting them from supplements you were probably just excreting in the toilet! 💩 Plus is it just me or do most “protein shakes” not really keep you full? Regardless, I had huge reservations when I heard this bag of powder was included start up kit.
So what made this doubting Thomas a believer? 🤔
✅ We all want a quick and easy breakfast we can grab on our way out the door.
Perfect! It will take you approximately 4.43mins flat to blend this bad boy up! .
✅We all want to avoid getting sick during cold and flu season! 😷
It’s no coincidence I haven’t gotten sick since drinking this superfood deliciousness! (2 years and counting!!)
✅ We all need a way to fight those sweet tooth craving.🍫
Well when your shake tastes like a Wendy’s frosty or a Reese’s cup, you’ll grab for the shake over the candy any day.
✅ We all know life likes to hand us curve balls, messing up our best laid meal plans.
Wouldn’t it be comforting to know you at least have your shake, seeing as it has the nutrient density of 7 salads. 🥗
✅ We’ve all had our fair share of bathroom struggles 🚽
Struggle no more friends, and get ready to get regular as all get out! .
Y’all, this isn’t your mama’s protein powder!! It’s a time saving, immune boosting, sweet tooth killing superfood in a glass!!! How good can your body feel when it’s given the right nutrients? Come find out!!
Hit me below with your fav shake recipe!
My dinner last night was 🙌🏻... even Pistol thought so!
This dinner took me about 30 minutes total and has everything I need!
Eating healthy doesn’t have to to mean cooking an extravagant meal!
Gettin' real for minute.
Before I started drinking the "Kool aid" (yea I'm gonna say it cuz I know most of you are probably thinking it 😉) I had two thoughts on health and fitness coaches.
1. They were fitness enthusiasts. Like live and loved to workout. 🤷
2. They needed to be "perfect". Ideal weight, perfect form, definitely didn't struggle and never had an "off" day!
When I decided to actually give it a try first hand I learned that's not the case at all!
My job is to help people get started, restarted, and work through issues based on the tools and resources I've used to sustain a lifestyle and to show them it's ok to lean into the community when life gets tough.
This morning for example I wanted nothing more than to "throw in the towel" and I probably would have had I been doing this thing solo.
I hadn't slept well, my stomach was doing back flips, and I was SORE! (Like can't stand in the shower sore)😥 But seeing my girls show up and listening to hands down one of the most motivational trainers around I realized that this program is designed to be hard. But it's also designed to change MINDSET.
The people who think they can't. The people who think they aren't as fit or toned as the next. The people who are struggling to find positivity in themselves. The people who think the work they put in doesn't matter.
In 6 weeks, they are gonna change. Don't you want to change with them?
Come join us. 20 minutes a day. You're worth it! 🔥
Weekend prep!!🙌🏻🙌🏻 These three amigos are everything!💕💕💕 They just gave me a new outlook on life! 😂 My skin tends to get ultra pale during winter. Enter Foaming Sunless Tanner🏖 This wonder foam gives enough color and glow that I don’t feel like I look like I’m getting sick, yet it’s flawless enough to apply alone, at home!! 🙌🏻🙌🏻 BUT FIRST, exfoliating with our Microdermabrasion Paste is life changing💙. Apply to dry skin, massage for one minute and rinse. This oil free, salt and sugar scrub Is packed with vitamins and will leave your skin feeling smooth and baby soft. ❤️❤️❤️ After letting my tanner set for four hours, I rinse off and cover myself in Body Replenish💙. This magic cream instantly increases your skins moisture level by 200% 🙌🏻🙌🏻🙌🏻 💦Bye Bye pale, dry winter skin!!
God has uniquely designed me. I have many titles and each title holds its own purpose.
Coach’s wife is just one of my many titles. But one I don’t take lightly when it comes to encouraging other wives around me. There is a sisterhood in these walls of “coach’s wife”. No matter what sport. No matter what level. We were designed for this. We were designed to handle the ups and downs of this crazy roller coaster profession. I have about 75 different emotions each day about this profession. But one thing never waivers, my love for the other wives treading water like me.
So, sweet wife, YOU were designed for this. YOU were designed to handle the anxieties, the loneliness, the late nights, the travels, the extra meals needed, the empty bed, the errands, the housework, ALL OF IT!
BUT (this is important) you were NOT designed to do it alone. You were not designed to handle the ups and downs alone. You WERE designed to lean into your maker when those hard times come!
Love you all! Have a great weekend! ❤️
#coachswife #coachwifelife #coacheswives #thecoachswife #communityovercompetition #strengthcoachwife #strengthwife #basketballwife #footballwife #soccerwife #baseballwife #awakening
Thursday’s are quickly becoming my favorite day!! Fitness payday!
I started this business to improve myself, but I quickly learned that it can provide my family with some financial freedom!
This business has helped us pay for daycare (👦🏼👦🏼$$), have more play dates, not worry about unexpected car repairs, maternity leave and much more!
Are you looking for something that gives your family financial freedom with a side of a complete life change 😉😉???
I have 5 open spots in my coach mentorship and I would love to show you how this business has changed my life! ☺️
I never get tired of fresh flowers!!! Never! And diffusers and salt lamps. 💜💜💜
Double tap ❤️ if you’ve ever been overwhelmed with such crippling anxiety that it’s prevented you from doing even the most basic daily tasks. 🙋🏽♀️
Oh girl. I am with you. I’ve lived that life and still battle those demons. After losing my brother, I struggled with grief so badly, it caused me to develop significant anxiety. I used to fear doing the most simple things like cleaning my house and walking up a flight of stairs because it would cause my heart rate to rise, triggering anxiety. I avoided exercise for 2 years for the same reason. Shoot, I’d even get chest pain and would start feeling anxious when I saw my patients run and jump. The anxiety literally controlled my life. I’d pray every night to just feel normal again. .
We need to stop letting our irrational fears and worries run our lives. We need to draw a line in the sand and decided to make a change. We all know getting our physical health back on track is going to be the ONE thing that helps us get out of our grief hole.... so we just need to get to work. It wont be easy in the beginning and there will be lots of fears and tears, days of frustration...But we cant give up!
How do I know this to be true? Because I have done it and have come through it on the other side. The joy, happiness, confidence, and energy I feel now proves that all of the pain and difficulty I went through was worth it. .
So if you’re ready to draw your line in the sand and stop letting your fears and anxieties control you, I’d love to help you get started! My accountability community is ready to welcome you with open arms! Application is in my bio! Can’t wait to chat!
***SHOUT OUT ALERT***!!! 💞
Please let me introduce you to my Baby Sister Shirlette (Shirl... My Angel on Earth). I'm not just introducing her because I love her to pieces and she's my sister. 💞
She more than deserves this. My sister over the years has contributed countless hours to my business when it comes to my website creations, videos, video editing, website editing, and all along those lines. 💞
Most times (if not each time) I call her with urgent requests, with a deadline of yesterday, and a list of initial and post urgent requests👀🤷🏽♀️. And she does it without question or attitude. 💞
I am so thankful for her. Not just because as an entrepreneur, all the favors you can get mean the most! But, because she GETS ME and knows what I like and how I like to operate and doesn't get upset with my demands. 💞
My Little (she'll always be little to me even though she is grown🤷🏽♀️) Introvert....I Love you.... and THANK YOU!!! From the depths of my soul. ❤❤❤❤❤❤ @thewanderingbohem
Swipe >>>> and Enjoy a few pics🤗 and visit my website at
www.TheSyndyB.com ...to see her visual work and to learn more about how I can help guide you in your personal relationships!
For a long time, I was afraid to admit that I loved my side-hustle.
I hated hearing the comments about what I ate or didn't eat.
I hated hearing that I didn't "need" to workout.
I hated hearing that it was never gonna be sustainable.
I hated hearing that it was a scam.
But I was letting others opinions influence me and get in the way of my joy.
This past year, I've been lucky to reconnect with some amazing women. Watching them grow has filled my 💕 to the brim and made me love this "job" even more!
Interested in the opportunity too?
Join my team for a no obligation look inside what we do!
Starts at 830est, link in comments 😘