Hello long weekend, I see you! 👀
Weekend vibes: work a little less, play a little more. Anyone else?
This weekend calls for BOTH around here. I have tons of 💩 to do, but after such a long week...I deserve to play a little...and by play I mean a balance between hanging with the girls and PJ all day! (Currently binging on season 3 of #Gameofthrones Gotta be ready for that premiere, so you know I’ll be glued to the 📺 at some point! 🤴🏻 👸🏻 ) 🕶: @foster_grant_sunglasses
Okay guys the struggle to gain has been real for YEARS. And I’m only now taking it serious. Why? Because I’m busy AF 😂😂 nah but seriously though just when I think I’m working out for nothing I see this embarrassing pic of me just last August of 2018 🙈😭 mom of two, nurse at night, army wife attending all these meetings and socials, while I put fitness and eating as my last priority. This just motivated me to go even harder this year to reach my fitness goals. I won’t be shredded but working out and eating right will become my good habits 🤷🏾♀️ So yall better hit the gym with me ❤️ #petitelittlemama 🙋🏾♀️ #workinprogress .
PS I don’t wanna hear how y’all wish you could be skinny because at the end of the day we all have different goals 😘 Mahalo 😆
333 days of sweat, hard work, discipline, patience, consistency, and never giving up. There were days I killed my workouts, and other days I barely made it through or had to stop early. There were days I woke up and couldn’t get to the gym fast enough, and other days when I had to really force myself out of bed. But I showed up, did my thing, and never regretted a single workout.
“If you want to fly, give up everything that weighs you down.” 🦋
THE REASON WE SHARE
If you’ve had a Fitness IG for any length of time then I’m sure you’ve often wondered why you share so much of your journey.
You all know that last week we ran a race in New Orleans. What you may not know is that we did it with several people we work with. We didn’t all do the same distance. We didn’t run together. We didn’t even have similar times. But every single one of us finished.
A lot of people from work knew that we were training for this run. Some people encouraged us, others thought we were crazy. But we still shared. This week I’ve heard many congrats, lots of questions about how it went and even several people tell me that we have inspired them to start doing something🙌. I say all this to make the point that people are watching; people are encouraged and inspired by you even when you don’t even realize it. So as you go about your day...Smile.Share.Sweat because you may be helping more than just yourself❤️ WHY DO YOU SHARE?? Happy Friday babes🤗 #pwr2019#balancingfit2019#myvalentinepup
- “What made you decide to finally lose the weight?”This is probably the question I’m asked the most so I wanted to talk about it a bit.
I’ve always been the person my friends and family come to for support or advice and I LOVE this; I love that I can be that person for them. I’m also a Health Care Social Worker where I provide counselling, and crisis intervention to at risk mothers and their young children. I’m also a mother of 2 and a spouse ❤. I had been feeling emotionally, physically and mentally drained for quite some time, like I was giving all of myself to others, and taking no time for ME (throw in #twoundertwo and I felt like there was no hope lol) I wanted so badly to be better, happier, healthier, for my family, clients, and definitely for ME.
Making the choice to lose the weight was the first JUST FOR ME thing I had done in a while, and it felt so damn good. I think often times (especially for women and mothers) we forget that to be our best for others we have to first invest in ourselves. My time at the gym is MINE, my decisions to make healthy meals are MINE, my runs, being sore from a good lift MINE.
I needed something that was just for ME, that’s what this is. And I truly believe I am better in every possible way because of it.
Please do something for YOU today, I promise you, you deserve it ✨
(Cue my attempt at trying to be funny in the second picture 😬😂)
50212 minutes ago
#Repost@biolayne with @get_repost
Sweeteners don’t cause cancer or weight gain based on the consensus of the data 🙅🏻♂️
Artificial sweeteners are given a bad rep due to some myths that have been fabricated about them 🙄
Some have proposed that sweeteners “trick your body into gaining weight by acting as a fake sugar”, induce hunger or cause cancer 😫
In this meta-analysis by Toews et al. (2019) it was shown that people who consumed sweeteners did not weigh more than those that didn’t 👍
They also showed that artificial sweeteners did not increase hunger or energy intake 🥙
Additionally, artificial sweeteners were not found to cause various forms of cancer 🧬
Three myths busted in this awesome paper: sweeteners do not cause weight gain when calories are equated, they do not cause you to be hungrier and do not cause cancer 😊
Reference: Toews et al. (2019). Association between intake of non-sugar sweeteners and health outcomes: Systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies. Bmj (clinical Research Ed.), 364, 4718.
6213 minutes ago
All the strict HSPUs #everythinghurtsandimdying but I love it ❤️ Haven't felt this happy with my training in a long time, excited to hit more PBs in the future after upping my Front Squat by 6kg today!!! 💪💪💪
They look all cute and sweet in the back seat, but trust they’re actually screaming and poking each other before and after the pic was taken 🤯 #twinbitmisfits
22221 minutes ago
Do you struggle with abdominal separation postpartum??
If so, the dead bug exercise is one of my absolute favorites for targeting & strengthening the transverse abdominis (tva).
Unfortunately, if done wrong, it can cause more damage to the core than healing!! 🙅🏻♀️
FORM IS EVERYTHING!!
✅ The Do’s:
make sure legs are at a 90 degree angle
keep lower back flat & tva activated the entire time
go slow...feel the burn!!
modify if necessary
🚫 The Dont’s:
not activate tva
arch your back
throw your leg down w/ no control
rush through it
If you are more advanced & have healed your DR, I included a more challenging modification for you. Follow the dead bug extension! 👍🏼
Was this helpful for you? Do you want to see more core workouts?
9122 minutes ago
What’s my dress size? Uh, leggings.
For real though, I’d rather be happy in leggings than sad in any jeans or dress. 👊🏼 Ya feel me? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get 15% off your @kora.fitness purchase (and donate to charity!) with code KEEPITREAL15
•Wearing the Mesh Back Crop Tank in Black and the Inlux Legging in Olive• ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #teamkora#korafitness
It’s #fitnessfriday and we’ve added this new routine for our REB3L online members! (Not releasing in LIVE classes until the 25th!) Not yet a subscriber? New subscribers can try it out FREE for 2 weeks! Go to reb3lfit.com to join (link in bio)! ✌🏻 Ashleigh and Tricia
#twerk#reb3lgroove#quads on 🔥
Happy Fri-yay everyone!
Are you interested in joining my challenge group?
Are you looking to become a healthier you with the support of like minded individuals and have accountability? AND have access to some of the best home workouts and meal plans? 🤩
Do you also ❤️ free gifts?😍 🎁 -
The next FIVE people to join my challenge group will receive a gift basket from me!
We have groups starting every Monday!
If you are interested comment below or send me a message! 🤩
Have been feeling super blah and lazy today, but sometimes you just need days like that to relax and reset. Sometimes it’s easy to get caught up in the busyness of life that you miss the meaningful moments and opportunities in front of you. Doing my best to shift my focus to the things that are really important in life ❤️
Please take a moment to read why I’m extremely grateful for Le-Vel!
I started Thriving September 1, 2016, and I hit the Auto Bonus just 3 months later in November 2016... Of course I was stoked because I didn’t start Thriving for the auto bonus or weekly paychecks.
Fast forward to now January 24th 2019. I just got home from work. Which my husband and I are both Air Traffic Controllers. Meaning we have both been effected by the government shutdown. We still have to go to work and do our job not knowing when we will be getting paid. We will have missed 2 paychecks each come January 29th and who knows how many more after that.
I am thankful for Le-Vel period!! But even more so for having the opportunity of earning the auto bonus. Its during times like this, not having to worry about a car payment is truly a blessing.
LOL...I must have typed and erased the ending to this about 10-12 times. Because no matter what I wrote, I knew it didn’t even come close to expressing how thankful I am.
Thank you from the bottom of my heart!!!! ~Tracy
Thanks for posting @kprade_nurse_legacy.
Happy FriYAY friends! We’ve made it to the end of yet another week and February is officially half way over. .
I don’t know about y’all but this was not my most BALANCED week in the nutrition department. I had Thai food with a friend for Galentines day, had a delicious lunch with another friend yesterday, and then came home to what was already planned pizza and cake with the fam. .
My journey isn’t about being the perfect picture of health. It’s about me LIVING my life and still being HEALTHY. Sometimes things come all at once like this week and others I’m able to plan out. Life is all about BALANCE! .
Through all this I’ve learned not to beat myself up if I have something that doesn’t fall into my normal realm of eating. I ENJOY it and then MOVE ON continuing my regularly scheduled program so to speak. I’ve also learned that even though I’m having something out I can still be MINDFUL of what I’m having. While having Thai I had a few bites of rice vs the large bowl they gave me, at lunch yesterday I ate about half my portion vs the full plate, and last night I gave the larger pieces of cake to the kids. I still really enjoyed all of the foods I had. I just made the BEST CHOICES for myself! .
The last thing I wanted to do today was workout. The MOTIVATION just wasn’t there and truth is it won’t always be. The difference is I’ve learned DISCIPLINE is what will keep me going when the motivation won’t. Discipline is what made me push play today and get in a good sweat.
Maybe you have the MOTIVATION to get started but you need the DISCIPLINE to keep going. Maybe you want to change your MINDSET to stop beating yourself up every time you stray from your diet. Maybe you just want a group of UPLIFTING badass chicks in your corner cheering you on. Maybe just maybe you’re ready for a CHANGE. .
The 2nd round of my fitness program kicks off February 18th. Let me help you reach your goals and plug you into the same tools, resources and community of supportive women that have helped me transform. You can either drop an emoji in the comments, shoot me a DM or text, whatever feels comfortable to you and I will send you details so you can see if this is a good fit for you.
"But what if I don't get results?!" Oh friend, but what if you DO?! 😉
To my gym goers who haven't seen the transformation they are looking to get, this home workout thing isn't a bad thing! 🤗
How much can you change in three months?? Well, scroll through these pictures and see!
13 weeks separate day 1 to when I finished the program 92 days later. I decided I would commit to giving 100% and made it non-negotiable that I would follow the system to a T both with workouts and my nutrition.
13 weeks of sweat, tears, hard days and best of all victories. Well actually, every stinkin' day was a victory because it meant another day of keeping my word and bringing me that much closer to my goals.
Between these pics is the difference of 24 pounds and 19.5 inches. 🤗 And what you can't see visually is my internal confidence that went through the roof.
So tell me, are you ready to get going on YOUR summer bod?! If you want help I am only a message away! 💕
142an hour ago
Feeling ten times better than yesterday and 100 times better than Monday. The trapped air seems to have dissipated finally and now I just have what feels like a side stitch under the larger incision when I walk or stretch or cough or laugh. I basically feel like I have no use of my #coremuscles, so I’m just focusing on engaging them without straining. And to those who have asked how much #weight I’ve lost on my “hospital diet,” I haven’t checked cause I don’t care 😂 I’m only concerned with healing quickly so I can get back to all the things I enjoy! Thanks for all the support everyone. 🖤
Between work, running, riding, and wearing the domesticated hats of mommy, housekeeper, etc. I have leafed through 300+ pages of leisure reading in 2 days (this book and another). How (esp with my job aka reading technical stuff all day)? I’ve stopped checking in on social media so much. If you haven’t seen me like your posts or make comments, it’s not bc I don’t care. Most of those I follow are athletes, more often runners and mother runners who inspire me, and I do care! I’m still around, and I’ll comment but more episodically. I’m sorry to be absent - but I feel more present tuning in to myself: running, riding and reading in my limited free time outside of squishing my littles. Anyway, if you’re looking for a book that’ll challenge your emotional stoicism, pick up Where The Crawdads Sing by Delia Owens. You’re welcome. Don’t blame the tears on me. #runnergirl#lovestoread#selflove#selfcare
There are some new people around here 👋 so I wanted to take this Friday to introduce myself again by sharing a little bit about me!
👉 I grew up in Iowa but have lived in Nebraska the last 8.5 years.
👉 I've been married 7.5 years and have two sons - a 3 year old and 8 week old!
👉 I graduated with an accounting degree, have my CPA license and work in accounting at a Fortune 200 company, but am currently in the last month of my maternity leave that I'm pretending is never going to end!
👉 I love hot showers, corny jokes, game shows, sleeping, and crime dramas.
👉 I dislike being cold, going to sleep early, unpacking after a trip, and bathroom germs!! 😝
Do we share anything in common?!!
I appreciate you being here following along on my journey! ♥️
2621 hours ago
Flash back Friday to my only workout this week not interrupted by kiddos🤗. I love those workouts. Once I get started and the adrenaline starts flowing, I get in a zone. It’s truly glorious. But on the other days, when I have toddlers and young children climbing on my back in the midst of my sweat sessions, and I have to stop 25 times to wipe bottoms or play referee to sibling quarrels, I have to rely on discipline to get me through. Sticking with a workout program and healthy lifestyle isn’t always easy. A lot of days I don’t have the motivation. Those are the days I have to dig down deep and find that discipline. All those times I wanted to quit a workout early or skip it altogether, I’m so glad I didn’t give in. Because over time, this act of discipline becomes habit, making it more difficult to surrender to that voice inside telling me to give up. Moral of the story 👉👉 Motivation will only get you so far. It’s time to get real with yourself. Figure out WHY you so desperately want this. What will achieving these goals give you? Confidence, longevity, energy, strength etc? Imagine yourself there and all the feelings achieveing those big goals will bring. And. Don’t. You. Dare. Give. Up. Dig deep and find that discipline on those days you’re feeling weak. Because you can accomplish and you deserve to accomplish all that your heart desires💜 #thelavenderlifestyle#ourbalanceinprogress#TLLprogress Download the LIKEtoKNOW.it app to shop this pic via screenshot #firstname.lastname@example.org#LTKfit#LTKunder50#LTKshoecrush .
the kids are fiiiiiinally over their colds (it only took about 2 weeks 🙄), and we’re ready to actually enjoy the weekend and venture out of our house!
here’s a little lower body workout - that’s pregnancy and postpartum safe - to kick off the weekend! while it is Diastasis Recti friendly too, you always need to listen to your body and make sure you’re not experiencing coning or pelvic floor pain.
✨more pregnancy and postpartum workouts are in bio✨
LOWER BODY: repeat each exercise 10-15x
1️⃣ modified jump squats
2️⃣ stability ball hip thrusts
4️⃣ sumo squat pulses
5️⃣ stability ball leg curls
6️⃣ crossover kickbacks
7️⃣ single leg hip thrusts
repeat circuit 2-4x
Got good news today that baby 👶🏼 is looking healthy so far! I’ve had a lot of anxiety this pregnancy so it was a relief to hear! Just got in my 20 minute work out and I’m feeling good! Anyone looking to get healthy and have 20 minutes a day to spare ? If so I have something just for you 😘
My two reasons behind my smile!
My soulmate and partner in everything, my patient, loving, hilarious, cuddle me all the time man, who loves me for me forever eva eva valentine.
This year I am also blessed with my mini valentine, who I am so lucky to be his mommy and get to share in the responsibility of shaping his heart and teaching him how to love.
Since having Ayden a fire has ignited that has me on hunt to pursue my goals in a unstoppable fashion. When first finding out I was pregnant I immediately overthought how this would affect my career goals as I have always been a work-aholic. It was merely a feared based mentality which was out of the norm for me, as I pride myself in being solutions oriented . I overthought it and man am I glad my fear was wrong . Becoming a mommy has turned me into an even bigger go getter with aspirations to just do more and more! I have the best support system and have the best son (yes biased). I love this new found drive and have made a promise to myself that everything I do will promote me forward in all aspects of my life. Happy Friday friends!