3x2 @ 125, gonna bench my bodyweight by...someday
KNOWING what to do is one thing...
Actually following through is another. 💁🏼♀️
It’s easy to sit here and be like “don’t eat sugar.” “don’t eat too many carbs.” “wake up earlier and go workout.” 🙄
But unless there is PURPOSE & ACCOUNTABILITY behind that those goals, then theres not really much holding you to stick to it long term.
Set yourself up for SUCCESS!
1️⃣ Set a goal that’s actually measurable. Have something to gauge progress. Something to actually work TOWARDS. When we leave our goals open ended, then it’s easier to float off track... because you don’t really know where the track is in the first place.
2️⃣ Establish a PURPOSE. WHY do you want to achieve this goal? What’s the motivation, the drive, the REASON behind want to do it? Without being clear on the reason you’re STARTING... you won’t be clear on the reason to CONTINUE.
3️⃣ ACCOUNTABILITY. I say this not because I don’t think each of us are able to accomplish our goals on our own... if you’re determined enough anything is possible! But trust me... it’s ALWAYS easier with SUPPORT. Whether it be a friend with the same goal to keep you motivated, a boyfriend to remind you about your PURPOSE when you begin doubting the process, or a coach to keep you accountable with your weekly check ins, guide you with knowledge and support you to make the journey as effortless as possible. We humans are SOCIAL beings. We THRIVE with others. And when are undertaking a new task, trying to CHANGE who we are/our habits, then we do better with HELP.
Help is not a sign of weakness. It’s actually a sign of intelligence- why NOT use ALL the tools at your disposal to help you get to your goals as QUICKLY & EFFICIENTLY as you can? Why NOT have multiple people to support you to SUCCESS?
These are just 3 of the steps I will be walking participants through during my
✨ 6 WEEK NUTRITION CHALLENGE ✨
If you’re interested in joining me this January, message me for the details ☺️💕
And start YOUR New Year off by setting yourself up for SUCCESS! 💪🏼
If only we could hear the dreams we have whisper to us in real time.
“Write a book” — start now
“Launch that business” — you can do this
“Heal that relationship” — you’ll feel so good once you have
“Start that fitness routine” — you’re stronger than you realize
I remember the first financial goal I set for myself + my business. It was earning the equivalent of about $1000 in one week. I saw myself creeping up on the volume requirement in my little online wellness business, and I knew I could hit it once I was in the high hundred range by mid week. But then my mentor at the time, she didn’t stop me there.. she whispered towards me — “✨believe more for yourself.✨” She pushed me towards the next income level. Earning $2.5K in my business in one week and ranking to a prestigious business title within just a few short days.
I vowed to myself then, back in 2014, that I would always believe the soul nudges and whispers from my dreams. The deep, soul level part of my heart that desired for certain goals, and aspirations, and dreams... I believe those were divinely placed inside of me with purpose, and I choose to believe in myself fully. Push myself towards the next level, trust myself along the way, reach out for help when I need guidance and support, and know that if I can imagine something better for my life ... I can create it✨
I’m just your small town homeschooled girl. Who fell in love with fitness and health, and allowed the personal development to transform every avenue of her life. If I can do this - you can too.
I have dreams of speaking on stage, motivating and inspiring, and working through life with other people, being connected even digitally to a human interaction and experience. Every year, more and more, my dreams are coming a reality, and it’s all because 7 years ago - I decided to listen to the whispers of my dreams, calling out to me saying I could live a better life.
You can too my friend, you can too. If you need help, I’m only one inbox message away 💌
Leg days are the best days 🙏🏻
Eat goOd Feel GoOd 🥑🍅
Gearing up for a pre-game HIITM (high intensity interval tilly match) with the infamous @yukonburke
🍳 tomorrow @ 4:45 PM ET, catch highlights on TSN top 100 this December #SponsorUs
The 30 day challenge is still on and going strong 💪 We hope you're having as much fun as we are! With the fuller studio classes, make sure to sign up for class ahead of time. Link in @hive.yogaandfitness
Shoulder days are one of my favs
What is exercise, working out, physical activity, training .... etc ¿ lots of different names for it but to me it all equates to 1 thing: MOVING YOUR BODY❗️most of us don't do enough of this, desk jobs, sitting in class all day, or just pure laziness. Whatever the reason may be, it's so important to move your body cuz that's what it was made to do & necessary if you wanna keep it healthy & functioning properly!!!! 😆
Okay so swipe ⬅️ for a quick no equipment needed workout! it takes less than 15 mins: anyone can take out 15 mins out of their day no matter how busy you get. Make it a priority in your everyday life & it will eventually become a habit.
⚡️40 secs on 20 secs rest⚡️3 rounds⚡️1 min 20 sec rest between rounds⚡️
Back to four plates baby 😈 worked up to a 405 lb deadlift today in my surprise @gymshark
shirt that showed up in the mail. I’m not totally sure what it’s for but apparently it’s good luck 😁
We love doing workshops and group training! An awesome crew this morning from @lululemonyvr
West 4th store. Lots of laughs and smart work with Coaches @humanpax
. Move well, treat yourself - your body will thank you 💪🌿🌎 #restorehuman
ᴮᴬᴮᵞ, you got lucky cause you’re rockin’ with the best ᴬᴺᴰ ᴵ’ᴹ ᴳᴿᴱᴱᴰᵞ ♡
About a month ago one of my newer clients @hails_in_the_gym
took on her first powerlifting competition at the @bcpowerliftingassociation @vancityshowdown
- She showed some real tenacity and it was awesome seeing her excitement and approach to hitting the platform for the first time! Highlights:
➡️ Squat: Hailey crushed 105kg and set a good standard to move forward with!
➡️ Bench: 60kg flew for her on the day - Hailey also put up a hell of a fight on her third attempt and grinded out 65kg but unfortunately got called on a technicality (butt lift).
➡️ Deadlift: 127.5kg for a strong pull. She also moved 137.5kg super well on her 3rd attempt but got called for a technicality...we know that 300+ pull is coming soon in comp though...fuel for the fire 🔥
Proud of this athlete and how she followed through with something she said she wanted to do...and she set some really solid bench marks for herself along the way! Watch out for her at some upcoming meets!
If you're interested in learning about powerlifting and getting stronger for sport or life send me a message!
How do you stay motivated to hit the gym day in and day out? The gym is not the most rewarding place to be in, especially if you're looking for instant gratification. Results are slow and sometimes even invisible. What we expect to happen in a month actually takes 3-6 months to achieve. Doesn't that sound similar to any other goal in life? Whether it be losing weight, building muscle, going to school, or even building a business, you're not going to see immediate results. However, trust the process and learn from your mistakes- you will reach your destination some day. My personal tip for staying on track is to have a coach or a mentor to guide you through the rough waves of life.
#vanfitfam #fitnessblogger #lifestyles #vancouverfitness #success #604 #yvr #vancouverbc #vancouvercanada #vancouverisawesome
📦 I spent years putting myself in boxes until I realized that people don’t even care about the packaging as much as they do the product inside. .
Be of service, be of value, and let your passion be your guide.
Today's workout forecast: Blue skies + Your new favourite Sports Bra 🙌
Plié: Excellent exercise to work on toning inner thighs. #thighgapp
SHOULDER DAY WORKOUT 🔥
It is so easy & common to forget about the rear delts when we work our shoulders, but they play a big role even if they may be small compared to the front and the side of our shoulders. Working rear delts will not only keep your shoulders healthy but also help improve our common hunchback posture as it opens up the chest and stabilizes the shoulder. If working with weights is too difficult for the rear delts, try doing some YTIs on the floor laying down on your stomach. If you have any questions or just unsure of what to do, feel free to drop me a DM anytime 😊
Try these exercises out on your next shoulder or upper body day! ⠀⠀⠀⠀⠀⠀⠀⠀
🔶Resistance band over and back
🔶One arm band over and back ⠀⠀⠀⠀⠀⠀⠀⠀
🔻Shoulder press 🔻Barbell rear delt row
🔻Dumbell bent over rear delt fly
🔻Single arm rear delt fly
🔻Arnold Press SS/ Press
🔻Side Lateral Raise
🔻Modified Front Raise (Diamond)
🔻 Battle Rope 30sec On/10 Off x4
Check out Laura's ↖↖IG for other workouts we have done ⚠
Have a great Weekend #fitfam
#yvr #vancity #vancouver #vanfit #vanfitfam #vancouverfitness
#vancouverpersonaltrainer #girlswhoworkout #girlswholift #shoulderworkout #shoulders #workoutvideos #workoutideas #circuittraining #hiit #벤쿠버 #캐나다 #운동녀 #운동하는여자 #운스타그램 #헬스타그램 #헬스 #근육 #보디빌딩 #소통
Hanging at the studio with my dog, what more could a girl want?! Come hang with us all week long! 👇🏽
Friday 6:15am & 12:30pm
More showing off the pretty silks, because 😍
Weight room work can be done the night before or the day of game time. The major benefit is that it helps the body feel activated and prepared to play. The keys are to keep it light and fast (focusing on velocity), and the volume (reps and sets) relatively low. Catch @patsimon
this weekend as they play against Thompson Rivers University.
Last night's MOvember workout!
lovee what you got while you got it.