Freezing cold, wet and wild Saturday mornings 🥶 .
Always the best kicking off weekend antics at #parkrunuk 🙌🏼
Extra badass points in horrid weather 👊 well done for everyone braving it and getting out there 🙌🏼
Graduation 👩🏾🎓 Day!
Master of Science 📚 Project Management
Thankful to God and my family and friends that have helped me to achieve this goal!! Ayeeeeee I did that!! Full Time Job, Part Time Realtor, Full Time Mommy, Full Time Self Lover, and Was a Full Time Student! If you can believe it. You can achieve it!!! 💃🏾💫❤️ Smashing all my Goals NO matter what life throws!! #bossbabe#edobranchphotography#goaldigger#thankful#live#laugh#love
Happy Saturday!! I will be spending my day working on biz stuff... I'm trying to close Q4 2018 out with a bang! How are you spending your Saturday?
117 minutes ago
Because my breakky bagel sandwich this AM was so delish. I wanted to share!🤤🥯🍳🥓
Swipe right for items used:
Dave’s Killer Bagels
One who egg
One slice fat free cheese
3 slices turkey bacon
You don’t have to hate your food to eat clean. Don’t get me wrong, I love a good cheat meal. But, I actually prefer my own food compared to outside cheat meals. Whole foods taste better to me and also digest better for me.
Happy Saturday, lovies! 😘
My 4 Week Transformation.. So here it is lads I said I’d post it in same room/lighting zero pump here , starting weight was 93kg I weighed in yesterday at 85.9kg ☝️I’m very proud of were I took my body in just 4 weeks I feel with another 8-10 weeks behind me I can bring a fairly decent package to stage this year🤗 Thank you to everybody that continues to support me (friends/family/and everybody at @clubwhitford) it can be a very lonely sport at times but with the group I have in my corner makes all the difference❤️ also Mr magic hands @colferdeclan who never fails to get the camera out when I get in somewhat shape now it’s your turn big man ❤️
40210 minutes ago
Raise your hand if you've got your Christmas cards mailed? 🙋♀️ Ours are on the counter, half filled out. That kinda counts right?? After looking at our spreadsheet for cards (because yes I keep a spreadsheet of Christmas card addresses duh) I'm realizing I have a few smart friends that print theirs onto the cards year after year. OR better yet, they have the place that prints the cards do it for them!
Who does this? What do you use that makes this process easier? I love our people, and I love sending cards, so I don't want to skip it, just wanna make it easier next year.
5111 minutes ago
Make today a great day!
TPSS... The People’s Success System
You don’t need me. .
You don’t. .
It’s hard to trust people on the internet these days. It seems like everybody is just trying to sell you something.
I know, I feel that too. .
But girl, why am I telling you you don’t *need* me? .
Because I believe in you. I know that you’re strong enough to do it on your own. Strong enough to find your version of balance, learn how to work *with* food, to love nutritious foods, to crave healthy exercise, not to over-exercise or binge, or fear food. .
I know you can do that on your own. But I also know you don’t need to. .
You deserve to love a healthy live NOW. .
You deserve to be confident AF in your own body NOW. .
You deserve to be gosh darn PROUD of yourself NOW. .
You deserve to love your best life NOW. .
To be the best version of you NOW. .
To love yourself NOW. .
To understand how to not fear food/binge/over-exercise/despise healthy foods or working out NOW. .
You deserve to find your balance NOW. .
We are naturally wired for community, belonging, and love. You DO need support, accountability, and knowledge. .
Why not have it from someone who’s been in your shoes? .
I’ve feared food. I’ve fiercely binged. I’ve hated myself. .
And I’ve found the other side. Confidence. Ultimate happiness. The best me. Finding purpose and passion. Balancing fries with veggies. I’ve learned the methods, I’ve learned recovery, I’ve unlearned horrible habits. .
Why do it slowly alone, when you can have that quicker together? Easier. Simpler. With a shoulder to lean on. With the answers. With choices. .
It’s about time you do too sister. Do it alone and get it sometime in the not so near future. Do it together and get it now. .
You can do it 🖤.
PC: @natalie_m_emmanuel .
8011 minutes ago
Speaking at the PowHERful conference today. Thanking God for another blessing and opportunity to help our girls plan their future!✨🖤
Three weekly paychecks.
TPSS... The People’s Success System
9214 minutes ago
Good Morning #girlbosses 👋🏾Please Be careful of the company you keep along this journey. On your way up God will start exposing the friends and foes. Are you friends trying to get to the 💰like you or trying to compete with you? Do they pray for you? Do they clap for you when you win? Do they bring positive energy around you? If any of these answers are no they are NOT your friend ‼️‼️
Build your CBD business with the best company, the best system, powered by the best traffic.
TPSS... The People’s Success System
9216 minutes ago
Dolly Parton isn't exactly a wallflower.⠀
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#Repost@kurtrawlinsfitness with @get_repost
💥BAD KNEES? NO PROBLEM💥
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
I’ve received a few questions on how to train with bad knees - so I figured I’d address it here.
First off, if you have a minor knee issue that will be resolved in a short period of time, consider that a good time to really hone in on your upper body. Make lemonade out of lemons, if you will. It certainly doesn’t mean you need to stop training.
Moreover, there are typically still several lower body exercises you can incorporate with knee issues. That being said, any type of knee pain or injury will be different and react differently to different exercises. Please understand if you have a severe injury or are in severe pain, you should see a doctor to get it checked out. Physical therapy may be your best bet.
As a general rule, if you don’t have to bend your knees too much, you’re not going to experience as much pain. That’s why Romanian deadlifts and sled pushes can be excellent choices.
It’s also a good idea to strengthen your core and glutes for stability. Remember to train all areas, including the front and side of your abs as well as your glutes and the side of your hips.
Terminal knee extensions can be very beneficial for the knees as often times it is the end range (terminal) or the top of a squat or lunge that is weak. Strengthening to a full lockout with muscle tension (not hanging on the joint structures or ligaments) is a great way to stabilize and strengthen the knees.
If you have any more questions, please post them below.
To reiterate, I am not a doctor or physical therapist. This post is intended for minor knee pain, arthritis or cranky knees - not someone with a torn meniscus, torn ACL or serious injury.
6121 minutes ago
It’ been a loooong week in the office serving clients. Now time to hit the road for my final speaking/training session for the year🙌🏽. #workflow✍🏽 #attorneylife⚖️ #speakerlife🎤✈️
16121 minutes ago
STEP BY STEP 🖤 oooooh Baby!!! You’ve got big goals! Yes girl, get it!!! Now what? 🤷🏽♀️ Where do you start? Accomplishing big goals can sometimes feel overwhelming when you don’t know where to start. The truth is those big goals are simply the accumulation of little goals all strung together. If we focus too long on the desired end result we can create extra stress which completely interrupts the process. Been there, done that 🤦🏽♀️ Overwhelm leads to procrastination which turns into avoidance and the shame game is real! NO BUENO! All of a sudden it feels like that goal or dream is so far out of reach it’s almost impossible to even believe in the dream anymore. Well I’m telling you to stop right there missy! Not on my watch! I’ve learned that it’s all a mind game. Break it down. Break it down and then break it down some more into small steps and little right actions everyday. I mean like really break it down. Let’s say your goal was to write a letter (we’re going old school here) each small step would look like this: 1) buy stamps 2) choose stationary 3) address envelope etc etc.. #yougotthis#keepitsimple#goals#life#goaldigger#wellnesscoach#socialmarketing#stepbystep#inthistogether#mentalhealth#startnow 📸 @dcarltonphoto
This community in my Insta space has grown so much that I wanna know ... Who are your favorite follows? Could be for humor, information, recipes or just cuz they take great photos in their feed or have the #bestmarriage or #cutestbabyever ☕️🙋🏻♀️🎁 📷 .
Tag them below!!! I want to check them out too! Then I will share some of mine!
9324 minutes ago
Looking back on 2018....
Ah I get soooo sentimental at the end of the year. I love reflecting on whether or not I achieved my goals and I love setting new goals for the year ahead. I set my goals in categories, which I hope reflect my personal values:
✔️Career / GRIT
✔️ Personal Finances
✔️ Health / Fitness ✔️ Personal Growth
✔️ Self care (*new category next year)
✔️Fun / Trips
Then under each category I write 2-3 SMART goals “Specific, Measurable, Attainable, Relevant, Time Bound” - which means they have a deadline and a metric to evaluate them) For example under Health/Fitness I have “workout at least 5x per week = teach 3x + take classes 2x per week” ...and under Personal Growth I have “read 1 book per month”
Anybody have any goal setting tactics that work well for them? I’m always trying to shake things up this time of year and I geek out over this stuff, so I’d love to hear! Let me know 🌟 #goaldigger#livingmybestlife#nameitandclaimit