SIMPLIFY YOUR TRAINING + NUTRITION!👏🏼🤔 . Okay, I have worked with lots of females now who all have very similar goals . Most of the women I work with come to me confused and overwhelmed asking Q’s like👇🏼 . ❓What’s the optimal volume for my glutes to grow? ❓Should I do cardio fed or fasted? ❓Can I eat my carbs at night? ❓Should I start carb cycling? ❓What workout is going to help me target my belly fat? ❓Does it matter if I’m under my protein? . And my answer, is pretty much always the same . I PROMISE YOU, YOU WILL SEE 10x BETTER RESULTS IF YOU STOP OVERTHINKING THE SMALL DETAILS AND SIMPLIFY YOUR APPROACH . One of the biggest issues I see in the fitness industry is unrealistic training programs with crazy volume, ridiculously “clean” diets, and strict meal plans with ZERO flexibility🤦🏻‍♀️ . Then the general population who wants to look better and become healthier embark on these crazy plans out of desperation . And end up fizzling out by the end of week 2 . They start missing workouts and having “cheat” days . And they may even begin to view their workouts as a way to TORCH calories rather than improve and progress week to week . We start by SIMPLIFYING - BE CONSISTENT + EXECUTE DAILY . Ask yourself, honestly, how many workouts you think you can realistically stick yo every week for the next 1-2 years, not weeks! . Ask yourself if your meal plan is something you can adhere to LONG TERM . If it’s not, it isn’t going to work‼️ . ✨WHAT DOES GET YOU REAL LONG TERM LASTING RESULTS?? . 👉🏼Training HARD with EFFORT 👉🏼getting stronger + improving your form each session 👉🏼eating home cooked, nutritious foods 85% of the time and allowing some wiggle room in your diet for ‘fun foods’ and occasional meals out 👉🏼taking a long term view and thinking about how you want to look + feel in 2-5 years...not in the next couple weeks . 🚫STOP worrying about the OpTimAL TimE To EaT👏🏼 🚫WhAT SUpPLmeNt StaCK to BuY👏🏼 🚫WheTHer HIIT or LISS is BEttER👏🏼 . These all mean NOTHING if you can’t execute the basics daily . Focus on the basics, CONSISTENTLY, and you will see far better results in the long run . . . . . . . . . . . . . . . . . . . . . . . . .

3 things that people often overlook, and that could be hurting your progress👏🏼‼️ 1️⃣ Poor sleep. 2️⃣ Inconsistent workouts and/or doing different workouts all the time, AKA not following a structure for training! 3️⃣ Not using data to monitor your progress objectively. Let’s start with sleep: 🛌 If you’re not prioritizing your sleep at all, you’re doing yourself a big disservice. I understand that the amount of sleep you can get in a night can be circumstantial, like if you have a newborn baby! However, you still need to prioritize it - many people just accept that their sleep is poor and don’t realize how much better they would feel if they even got one extra hour of sleep per night. 📺 Cut down the screen time before bed. Make a bedtime routine. Give your body the rest it needs to properly recover so you can make the most of your progress! Not to mention, being sleep deprived will typically make you hungrier, and make it harder for you to feel satisfied, so it’ll affect your nutrition habits too. 💪🏼 If you’re doing different workouts all the time, you’re not going to make nearly as much progress as you could by progressing through a consistent structure. Having a structure to follow allows you to define your goals more clearly, and allows you to gauge your progress objectively, which brings me to my third and final point: 📊 If you’re not monitoring any data on your progress, you could be wasting a lot of time and effort. How will you know you’re making progress if you’re not objectively looking at what’s happening? Log your training, make note of measurements and/or progress pictures, keep a journal of how you’re feeling, etc. - if you’re not doing any of this and you’re trying to reach specific goals, you could go weeks or months without any clue how much or how little progress you’ve made! . . . . . . . . .

Taking control of your fitness/health is SO much more than weight loss🤯👇🏼 . Too often I get the same old song and dance . “I’d feel better about myself if I weighed less” . OR “I just want to eat less so I can lose ‘x’ amount of weight” . While it’s great to want take control of your weight, I always remind my clients that a health & fitness journey is more than weight loss . What happens when the weight comes off? . Do you just stop eating less, and cross your fingers that it doesn’t come back . OR do you make lifestyle adjustments NOW that positively affect your relationship with your body moving forward . So you aren’t perpetually stuck in the yo-yo cycle of “LoSInG WEigHt🙄” . Contrary to what society wants us to believe, weight loss is NOT about neglecting your body of nutrients . But giving it MORE than you have before . ✨MORE SELF LOVE ✨MORE MOVEMENT ✨MORE HEALTHY NUTRIENTS ✨MORE CONSISTENCY ✨MORE PRIORITY . This mindset shift of providing our body more of what it needs is the difference between yo-yo-ing for life in totally unbalanced lifestyle habits and sustaining healthy habits long term . The choice is yours to make . . . .

“How do you do it”🤔👊🏼 . A question I’ve been getting a lot lately, especially during my pregnancy . How do I stay consistent and motivated through it all? . And the answer probably isn’t the one you’re expecting . I haven’t been super consistent with getting into the gym since becoming pregnant . Inconsistent energy levels, sickness, exhaustion, etc. makes consistency for me at my current state a little bit of a struggle . And while I want to prioritize my gym sessions, my body reminds me I need to give myself grace in this season of growing my little human . BUT I can tell you what I have been doing to stay on track👇🏼 . 👏🏼I’ve been consistent in ensuring I get adequate sleep daily. Aiming for 8 hours a night! . 👏🏼I do my best to get to the gym 3x a week minimum (more if I feel up to it, but I don’t push my body to go if it’s not feeling up to it) . 👏🏼Eat well!! I still eat according to my goals for the most part. Not focusing on macros currently, but rather intuitively eating based on what my body tells me it needs. . 👏🏼Walking. I do my best to get more steps in now that I’m not doing quite as much in the gym. . 👏🏼Hydration. Staying on top of my water intake as much as possible! . The reality of it is that we all go through different seasons of life . And sometimes those seasons make it hard to prioritize things you otherwise would . Rather than beating yourself up for it, simply DO WHAT YOU CAN👏🏼 . That doesn’t mean you should give up trying, but rather adjust your goals and expectations to be realistic with your current circumstances . We can’t be everything always, and that’s okay . Because before you know it, you’ll be back in action, OR MAYBE you’ll stumble upon something that you find works better for you in the end . Remember, your fitness and health journey is you vs you

Because your lifestyle needs to be enjoyable or it’s not going to be sustainable🙏🏼👏🏼 . There was a time when eating something “bad” would make me feel SO guilty . I “punished” myself by spending countless hours on cardio machines . Everything needed to be low cal, low fat, sugar free . Vacations, especially, were torture . If I couldn’t work out, I was CONVINCED I’d gain weight and lose all my progress . If I took more than a day or two for rest, I was convinced I’d revert all the way back to square one . It was a nasty cycle of restriction and obsession . I was MISERABLE. . Once I changed my mindset from food is “good” or “bad” to food is fuel, and stopped punishing myself in the gym as if it was an obligation but rather a privilege, things shifted, DRASTICALLY! . I eat as I please, I vacation, I take rest days, ALL GUILT-FREE, and guess what, MY PROGRESS IS NOT LOST . Self love is the greatest medicine of them all . And transformations start from the inside out . They also take time . Set your expectations to create a long lasting lifestyle, rather than an 8 week fix . Show up for yourself EVERY. SINGLE. DAY. . And most importantly, have patience and trust the process . . Swapping the kicks for flops, and the workout fits for dresses . Babymoon-ing in Rosemary Beach before little babe makes an appearance . Only 8 weeks left with this lil bump and I’m soaking up every second of it🥰 . . . . . . . . . .

Hear me out…you don’t need to focus so much on just “losing”… ⠀ 👉🏼Losing inches ⠀ 👉🏼Losing the next 5-10lb ⠀ 👉🏼Losing a social life so that you can stay on track  ⠀ 👉🏼Missing out on the “fun” foods to lose fat ⠀ You should actually focus more on what there is to gain from this journey: ⠀ ⭐️Gaining knowledge & freedom with food ⠀ ⭐️Gaining strength in the gym ⠀ ⭐️Gaining confidence ⠀ ⭐️Gaining energy & sleep ⠀ I lost 𝘴𝘰 𝘮𝘶𝘤𝘩 when I just focused on losing the next 5-10lb. I lost confidence, strong relationships, energy, food freedom, etc. ⠀ I promise you, when you focus on what you can gain from this journey & truly feeling fulfilled, the body of your dreams slowly starts to come with it ⠀ After all, dropping the weight wouldn’t mean much anyway if you didn’t get anything else from the experience 🤷🏻‍♀️👏🏼

You can’t hate yourself into shape👀👏🏼 . Too often when I hear talk of moving our bodies, I hear it in the context of not liking “x” thing about ourselves . Or wanting to be in better shape for “x” event . And this mindset, while it may get us into the gym . It sure as heck won’t keep us there . And here’s why👇🏼 . 👏🏼You’ll lose steam the second you don’t see results quick enough 👏🏼You aren’t in the gym for the right reasons 👏🏼Those goals are fleeting and time-constricted . The reality of it is, consistency and dedication to keeping yourself in shape is reliant on a HUGE factor . You’re doing it out of a place of love for your body . Not out of a place of tearing your body apart . You do it because it makes you feel good, energized, and confident . And those healthy thought processes lead to healthy habits . . .

STEPS TO FEELING CONFIDENT IN THE GYM😎👊🏼 . We’ve all been there…gym newbies . Even those of us who look like we have it all together had to start somewhere . Whether you’re a beginner or joining a new gym for the first time, here are some helpful tips for gaining the confidence to feel like you belong just as much as everyone else . 1️⃣Tour the gym ahead of time. Something as simple as a walk through to know where different pieces of equipment are located can help ease the stress of not knowing anything about the gym layout. . 2️⃣Go in with a plan! Knowing exactly what exercises/workouts you will be doing stops you from having to second guess everything. You aren’t left wondering aimlessly around the gym, but rather with purpose . 3️⃣Bring a friend. Sometimes having someone else there with you can help feel less like all eyes are on you. Bonus points for the extra motivation of having someone else pushing you . 4️⃣Turn up the music. Find or build a playlist that gets you HYPE! Earphones in, volume up, distractions out.

NEWS FLASH🚨 . That’s kind of the point… . Not to look manly, but to be STRONG . It’s kind of ironic those comments normally come from people not even working on themselves👀 . And to be honest, I’ve never looked at a woman who was in good shape and EVER thought she looked ‘manly’🙄😂 . Let’s drop the stigma that working out is a ‘man’s’ sport . And let women thrive and flourish in taking care of their themselves and their bodies . We aren’t here to please you anyway..🤷🏻‍♀️ . . .

Extrinsic vs. Intrinsic motivation🤯👏🏼 . When it comes to exercise & training, there are different mechanisms that may encourage us (or drag us) to get our bodies moving . 🌟EXTRINSIC MOTIVATION: drives us with the aim of attaining some sort of external reward (for example, physical results, recognition, an award) 🌟INTRINSIC MOTIVATION: drives us through internal factors (for example, enjoyment, moral obligation) . A mix of both of these motivators can actually be beneficial for someone on a fitness journey . Extrinsic motivators are great, and completely understandable for short-term goals . However, we have to consider a few things👇🏼 ‼️What if we don’t achieve that goal? ‼️What if our goals change? ‼️What if we don’t know how long it will take? ‼️How willing are we to do something that we don’t enjoy? . This is where some INTRINSIC motivation is key . These motivators drive us long-term, and actually make you much more likely to achieve those shorter term extrinsic goals, by helping to build discipline . Finding what works for you & what motivates you will allow you to build habits & life-long change . . On another note: we officially made it to the third and final trimester today!!🎉 . Lil babes is hanging in there, and I’m slowly feeling more large and in charge😅 . . . . .

BOOTY DAY, BEST DAY🍑🔥 . Some leg day staples to mix up your Thursday feed . Some of my favorite go to’s for a solid leg day . ‼️Don’t forget - a leg day doesn’t need to be complex or complicated in order to WORK . The fact of the matter is, if you follow my stories, you may notice my workouts normally look pretty repetitive . Stick to the basics, master them, progressive overload, REPEAT🔁 . That’s where strength and progress happens . Don’t forget to support your girl and like💕 and save📌 for later . . . . . . . . . . . . . . . . . . . . . . . .

The meaning behind “fitness” ebbs and flows with our current situations🤔👇🏼 . And THIS is what so many people miss . Too often we scroll past “fit”-fluencers on Instagram, and our initial thought is ‘I want to look like that’ . Or we think being “fit” means having a picture perfect body year round . And not often enough, do we think about what ‘season of life’ that person is currently in . Are they cutting for competition, is it bulking season, have they been through a rough patch and are prioritizing their mental health currently . Regardless, part of adapting fitness and health as part of a healthy lifestyle means ebbing and flowing with the seasons of your own life . Not feeling like you need to be jacked and shredded year round for clout, but rather because that’s the season of life you are currently thriving in . 26 weeks pregnant, and ebbing and flowing with the current season of my life that has me stepping back a bit from the desire to be jacked and shredded . Because that’s the current season I am in . A season of shifting my health/fitness goals to care for the health of my growing baby, and the health/energy of this pregnant mama . And before I know it, this season of growing my sweet little baby will be over, and I’ll be back to being strong and shredded . Fully embracing the process and giving my body grace through it all . . . . . . . .

THE REASON YOU KEEP QUITTING IS BECAUSE YOUR EXPECTATIONS ARE UNREALISTIC👏🏼👀 . Don’t get me wrong, I’m a huge advocate for pushing yourself . Within your own PERSONAL means, however . Some people can handle, and excel, with constantly evolving goals and tasks . BUT, most can’t . You see, the issue is not that you aren’t capable of achieving the goals/tasks you set for yourself . But rather, that you start new goals for yourself before you’ve even achieved the original goals you set out to accomplish . This leads to a spiral of ‘running the hamster wheel’ . You’re constantly starting from square one because nothing actually gains traction . And as a result, you, and the people around you, start to doubt you’ll reach any goal you set out for . Achieving goals requires patience, persistence, and continually showing up for those goals . EVEN if reaching them is harder than you thought . Focus instead on breaking difficult personal goals down more, rather than shifting direction all together . For example, if your goal is to achieve 10 pull-ups, break it down into smaller goals . 2 push-ups by ‘x’ date, double that amount by ‘x’ date . Goals that are a little too big, or constantly evolving, make it hard to see the small progress . When we break our goals down into smaller, more digestible parts, we don’t get so overwhelmed with self-doubt when we haven’t achieved our big goal quite yet . Progress is slow, but progress IS progress . . . . . . . . . .

What if I told you that you probably aren’t eating ENOUGH👀😩 . What’s funny is that I have clients come to me thinking they are eating TOO much . And then they pull out their 1300 calorie a day meal plan . HUNNY👏🏼👏🏼 . The problem is your body has been in this starvation mode for so long, that your metabolism has gone for a stroll around the block and totally got lost somewhere along the way😬 Ladies, gents, friends…I’m speaking to you all . Too often we get into this thought process that ‘less is best’ when it comes to food . “If I just eat less, I’ll lose more weight” . And while there is some truth to that (calories in vs. calories out) there’s also a lot of false advertising to that . Why not focus on adding MORE into your lifestyle habits? . Let me explain . When we enter into the health fitness realm with this mentality that it’s about taking things away from our lives, we fall into the category of restriction . We restrict our lives to “diet” and eventually lose steam and quit because it negatively drains us both physically and mentally . We lose the things we love and as a result we slowly start to lose ourselves . When you shift that mindset to one of ADDING things to your life, everything changes . 👉🏼Add healthy food options 👉🏼Add more movement 👉🏼Add more self love . And the funny thing is, the amount of things you actually GAIN from adding these things in . ‼️Self confidence ‼️Healthy relationships with food ‼️Increased energy levels ‼️Metabolism boost ‼️Body recomp/ Muscle😱 . Don’t be scared when your coach says it’s time to up your intake . I promise they are looking out for you, and know it’s in your best interest . . . .

HOW I STAY SELF DISCIPLINED🤭👇🏼 Motivation comes and goes, but discipline is what will keep you going well after the motivation has worn off . Here are some ways I stay disciplined towards reaching my goals👇🏼 👏🏼Reminding myself that the only person that create can change in my life is me. No one else. If I want to get better at something, I’m going to be the one making it happen. 👏🏼The thought of knowing how good I’ll feel once I’m at the gym/ after a workout. 👏🏼My goals. My goals keep me in check and I know what has to be done to get where I want to be. 👏🏼Cutting out distractions 👏🏼Aways starting each day out right with a nutritious and filling breakfast. I will preach this forever, because fueling your body is VITAL! It really does set the tone for the rest of your day! 👏🏼Gym outfits. Honestly just picking out a cute fit for the gym gets me so excited lol It all starts with you! . It can be hard when no one’s around to push you to your limits . BUT if it matters, and is important to you, you’ll find a way to make it happen!! . . . . .

PATIENCE IS YOUR GREATEST VIRTUE WHEN IT COMES TO SEEING RESULTS🙌🏼⏳ . It’s easy to WANT something . If we all thought about it, there is plenty we WANT or desire to have . But results don’t come simply because we want things . They come because we work for them…CONSISTENTLY👏🏼 . How many times would it have been convenient to “phone call in the tracking number” on when you’d see results . News flash! There is no tracking number for those things . Not even your coach can predict when exactly you will reach “x” goal you’ve set for yourself or your body . Redirecting your attention to what you can control is a better measure of progress . 👉🏼How consistent are you 👉🏼How often do you make excuses 👉🏼Are you challenging yourself 👉🏼Are you being patient . These tools, while also pushing us to self evaluate, help to steer us in the right direction . We can’t complain about the results we aren’t seeing if our consistency isn’t there or we are just “going through the motions” of our training programs . Truth is, if we are hitting these marks, the results will speak for themselves in time, no tracking number required . . . . . . . .

Self discipline. Priorities. No excuses. Sacrifice. That’s it. That’s the key. NOT MOTIVATION. 🤷🏻‍♀️💪🏼 . It seems like everyone is looking for the answer to how people stay motivated (eating healthy, consistently working out). There’s no secret pill or magic behind it, the truth is: . ➡️You can do hard things ➡️You can push yourself to do more ➡️You are capable of accomplishing anything you set your mind to . STOP DOUBTING YOURSELF AND JUST DO IT! . You prioritize what YOU really want and if you want it enough, there won’t be any excuse big enough to hold you back from pursuing it. . . It’s time to start prioritizing yourself🙌🏼 . . . . .

HOW’S YOUR HYDRATION? 💦 . It’s important to eat healthy and to get your body moving . But do you prioritize your hydration game just as much . Before, during, and after exercise, proper hydration is ESSENTIAL . @wtrmlnwtr has become my new go to! Tons of natural electrolytes and nutrients . WTRMLN WTR contains L-Citrulline and Lycopene for muscle recovery, and none of the icky ingredients/artificial additives that other sports drinks have . You can grab 2/$6 @wholefoods right now! . . . . . . . . . . . . . . . . . . . . . . . #WTRMLNWTRPartner #yearofWTRMLN #fitnessfridays #ad #WTRMLNWTR #drinkmoreWTRMLNWTR #HydrateDeliciously

PEACHY WEEKEND🍑🔥 . Ending the week with a killer leg sesh . Get those glutes activated and BURNING with this one . Almost 24 weeks with lil babes at this point, and still feeling amazing with my training . Some small adjustments here and there with some movements, but for the most part, still going strong . I have cut back on the amount of days I go to the gym. Overall exhaustion takes over at times😅 so I train about 3-4x a week right now depending on how my body feels, but still staying active on those off days . Maintaining my strength for the most part (especially with my leg days), which has been such an incredible feeling . Just goes to prove you are SO much stronger than your mind may convince you you are . Go crush your weekend workouts! . 1️⃣Back Squats 2️⃣Sumo Deadlift 3️⃣RDL’s 4️⃣Good Mornings . . . . . . . . . . . . . . . . . . . . .

TOP 3 TIPS FOR MUSCLE GROWTH💪🏼 . While going to the gym is all fun and games, let’s talk about what we’re really here for...the GAINS🤪 . Okay okay, gains in this aspect are both physical and mental health gains . But today I’m focusing mainly on the physical kind . 1️⃣Be in a caloric surplus Learning and understanding your unique macro intake allows you to make adjustments as needed, incrementally, to achieve muscle mass with minimal fat gain. I’m talking ‘clean’ bulk here! . 2️⃣Progressive overload You’ve probably heard the term thrown around, but what does it mean? It means progressively increasing the reps/weight you use during your training to push your body to its maximum capability. Increasing the number of reps, increasing weight, or slowing it down and achieving maximum mind-muscle connection are all great ways to achieve this - Aim for constant progression! . 3️⃣Recovery This is a big one! Often we overlook the importance of rest because we think, “why rest more days when less days do trick?” (If you get this reference we can be friends😂) Our muscles repair themselves and grow during rest. If we don’t provide ample time for the tissues to repair themselves, we’re constantly putting our muscles under stress and not allowing them to be utilized to their max potential. . . .

YOU CAN SPEND YOUR WHOLE LIFE WISHING🙏🏼👏🏼 . You had better “genetics” . You had a better body . You had more energy . You were more lucky . The truth is, it’s far from luck or genetics . It’s hard work, consistency, and continuing to show up day in and day out . Your current situation, your current self - is a direct reflection of your daily habits . If you aren’t happy with where you are, evaluate your daily habits and make adjustments as needed . It’s YOU vs YOU . . . . . .

FAIL TO PREPARE…PREPARE TO FAIL😛✨ . This statement works in regards to many aspects . Lack of a good morning routine, no structure in the gym, etc. . But I’m referring directly to the lack of preparation when it comes to meal prep . Too often, I see clients using ‘lack of time’ as an excuse for not reaching their daily intake goals . Lack of time to prepare often means grabbing for whatever calorie-dense, nutrient-lacking, quick, convenient meal satisfies your hunger cues the fastest . @greenchef is changing the convenience game! . Their meal prep service is great for those who are short on time, but want to stick to their goals, with healthy, nutritious choices that fit their lifestyle . Even better, everything is pre-portioned out, you only get the ingredients you need - so less waste, and most recipes only take about 30 minutes TOPS to make . How’s that for convenience! . PLUS, they’re making a pretty big impact by offsetting 100% of the plastic in every box and 100% of their carbon footprint and emissions . Use my code KAILEYLINDSEYFIT130 to get $130 off across four Green Chef boxes including free shipping on your first box. Click the link in my bio for more details! . . . . #greenchefpartner #mygreenchef

DO THE EXERCISES YOU DON’T LIKE👏🏼👏🏼 . I can’t tell you how many times I’ve heard something along the lines of . “Well…I don’t like those very much so I don’t incorporate them” . Or “Those always leave me so sore, I avoid them like the plague” . PEOPLE👏🏼 that’s the point . The exercises you don’t like, you probably don’t like because they challenge you . And simply going to the gym to go “through the motions” of working out isn’t the point . Unless that’s all you want from it I suppose.. . But to truly gain strength, to truly push yourself…you have to do the hard stuff, the boring stuff, the challenging stuff . And for me…that’s split squats . They leave me so sore, and aren’t my favorite leg exercise . They challenge me and I know that! . But I use that as the EXACT reason I schedule them into my training . What exercise is your gym nemesis?😈 . .

ARE YOUR EXCUSES HOLDING YOU BACK FROM YOUR POTENTIAL🤔👀 . Girl, HOLD UP🤚🏼 . Let me tell you something . If we waited until we HAD the time, we’d be waiting our lives away . If we waited until the time was RIGHT, we’d probably never start . If our GENETICS really were the reason we couldn’t reach goals, there’d be a lot of successful people out there that wouldn’t be half of who they are today . If you HAVE the time for TV and Netflix and social media, I can PROMISE you HAVE the time for exercise . And NOW is as good a time as any as far as I’m concerned . And your GeNeTICs🙄 are just an excuse for you to not have to make yourself uncomfortable . The biggest game changer is taking responsibility for yourself and your actions . Being honest with yourself . Once you stop placing blame on everything else for the reason why you can’t and you won’t, and start owning up to your actions, it’s a whole new ballpark . Start prioritizing what matters . Even more than that, start taking responsibility for your actions . Whether you decide you can, or you can’t, you’re right. . . . . . . . . . . . . . . . . . . . . . .

YOUR FOOD CHOICES PLAY A VITAL ROLE IN YOUR HEALTH👏🏼‼️ . I’ve had clients from all walks of life come to me . And I’ve had many ask some version of this same question . “Well coach Kailey, if I’m in the gym moving my body isn’t that enough? Can’t I eat what I want?” . And my response to them all in one way or another has always remained the same . That’s like asking, “If I fill my car up with gas, isn’t that enough? Why do I need maintenance (oil changes, tire rotations, brake pad upkeep)” . While theoretically that would work…eventually there’d be some internal wear and tear that needed serious addressing . Too often in this ‘macro-counting’ world we get obsessed with just trying to fulfill our daily number . What’s ironic, is that we all preach that fitness and health is so much more than numbers . While I am a huge advocate of macro-counting, and utilize it myself . I’m an even bigger advocate for filling your macros with as many whole, nutrient dense foods as possible . While you could theoretically reach your macros on a diet consisting of copious amounts of pizza and pop tarts and Oreos, you’re probably missing the point . Taking control of your health is about healing yourself from the inside out . So that you can show up, happy, healthy, energized, and the BEST version of you . And I don’t know about you, but a greasy, unhealthy meal leaves me feeling pretty much the opposite EVEN if it fit my macros . A sturdy foundation is built from a nutrient-filled diet of good quality fruits, vegetables, whole grains, and healthy proteins . And finding a happy balance where you can enjoy some treats alongside those more nutrient-dense foods is where the magic happens . EAT👏🏼REAL👏🏼FOOD👏🏼

Finding ways throughout your day to implement movement will get you closer to your goals than you realize👏🏼🤫 . Too often we jump into fitness with an all or nothing approach . We are either at the gym, bright eyed and bushy tailed, 6 days a week . Or lounging on the couch, binge watching Netflix, and cursing ourselves for not having the right ‘genetics’ . Truth is, it doesn’t have to be that way . Implementing small changes daily is key to building traction in your health and fitness journey . Maybe it’s going for that walk on your lunch break . Or choosing to take the stairs . Each small action adds up . Do what you can, and be consistent with it! . . . . . . . . . . . . . . . . . .

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Why the “I’ll start Monday” attitude is stopping you from reaching your goals👏🏼🤔 . I hear it time and time again…”I’ll start Monday” . And every time I hear it, my heart sinks a little . That statement is the preemptive foundation for excuse after excuse . You haven’t even started and you’re already finding reasons to put it off . And is an indicator that you aren’t ready for the commitment required to make a lifestyle change . Why not start tomorrow? . It doesn’t mean you’re all in 100% unlearning every negative habit in one fell swoop of 24 hours . Start with the little things. Baby steps. . Upping your daily steps, increasing your water intake, committing to a workout program, investing in a coach . These are all victories and steps in the right direction . We overcomplicate fitness and taking a hold of our health . Too often, we think it means crazy restriction and huge commitments . And while that may be partly true, it doesn’t mean giving up your entire life to live in some dark cave of constant desperation . In fact, true health and fitness, and the balance, confidence, and freedom that results is far from that . It opens an entire world of self love, confidence, and freedom that I’ve never experienced in any other form or factor before . And if that means shifting my daily habits to something that will benefit me in the long run, count me in🙌🏼 . . . . . . . . . . . . . . . . .

LEGGY LEGS🔥🍑 . I’ve been loving my lower body days lately . I’ve felt super focused and in-tune with my body/muscle movements . And have felt so strong all around, even with being 20 weeks pregnant at this point . Feeling that strength and overall energy is THE reason I do what I do . It feels SO amazing to feel strong! . Don’t forget to save for later! . THE SPICY DETAILS👇🏼 1️⃣ Squats 2️⃣ RDL’s 3️⃣ Reverse Lunges 4️⃣ Single Leg RDL 5️⃣ DB Sumo Squats *not videoed . . . . . . . .

THE COLD, HARD TRUTH😳👀 . Weight loss is hard, maintaining it is harder . Have you ever heard the phrase “the diet after the diet” . You see, a lifestyle change is about building new habits . Replacing your old ones with new ones . Not just so you lose (x) amount of weight in (x) amount of time . But rather, so that you change your daily routine and habits to ensure stability . If you strive to lose weight by totally overhauling your lifestyle for a short period of time . Only to return to old habits and ways that got you where you were in the first place . You will be continuously running the hamster race . So how do we handle the diet after the diet? . 👉🏼Change your mindset towards food 👉🏼Train/move your body, like you love it 👉🏼Move more throughout today 👉🏼Keep hydrated 👉🏼Eat your veggies . . Don’t mind me, just re-living my Maldives trip over and over again through pictures😩😍 . Wishing I was half as tan, and halfway around the world right now😭 . . . . . . . . . . . . . . .

IF YOUR APPROACH ISN’T SUSTAINABLE, YOUR RESULTS WON’T BE EITHER‼️👏🏼 . I’m talking fad diets, calorie slashing, ditching carbs . These extreme measures, while seemingly they work, don’t lead to sustainable results . One of two things happen . 1️⃣You fail to reach your goal in the first place 2️⃣You rebound HARD . Because the likelihood of being able to sustain something like an 800 calorie diet or a carb-less life is slim . And as a result👇🏼 . You plateau. You feel too restricted. Your internal health plummets. You damage your relationship with food & exercise. . That’s why the best approach is always the SUSTAINABLE one! . . . . . . .

YOU CAN’T CHEAT THE GRIND👏🏼🚫 . One thing I love about fitness and training . Is that you get what you put in . It’s nearly impossible to ‘pretend’ you’ve put in the work . It knows how much effort you put in, and you get rewarded for this in your results . ❌There are no short cuts/cutting corners ❌There is no product or magic supplement ❌There are no easy or quick options to getting results ❌You can’t pay someone to do the work for you . It literally ALL comes down to you . . . . . .

DITCH THE “ALL OR NOTHING” MENTALITY‼️👏🏼 . I can promise you it’s doing you more harm than good . “I HAVE to get to the gym 7 days a week” . “I HAVE to meet my macros every single day” . “I MUST lose 20 pounds in two months” . The problem with this mentality is, the second we mess up, or don’t meet those self expectations, we throw in the towel . How many times have you told yourself, “I’ll start again on Monday” or “I guess this just isn’t for me” . Being honest with yourself is the first step to achieving ANYTHING . Do you really not have the time, or are you making excuses? . Is it realistic you can get to the gym 7 days a week, or are you using that as a clutch for making excuses as to why an exercise routine doesn’t work for you when it doesn’t happen? Hold yourself accountable and don’t let a small slip-up be the thing that derails you . DO👏🏼WHAT👏🏼YOU👏🏼CAN . If you can make it to the gym for 30 minutes, do that . If you can only meet macros 4 times this week, do that . It’s more important you find a consistent routine that works for you and your lifestyle . Than it is that you go ‘balls to the wall’ doing it . Something is ALWAYS better than nothing🙌🏼

TRAIN TO BE A WEAPON😈👏🏼 . It’s a common misconception that those of us who train do it solely for the physical attributes . I’ve got news for YOU . While those goals are great and may get you into the gym, they won’t KEEP you there . If you go into the gym with a goal as temporary as physical looks, you’re going to be disappointed when you don’t see results immediately. . You’re going to lose steam, you’re going to lose patience, and you’re going to give up . Train to grow physically, but more important, mentally. . Train to improve your discipline, it will become evident in so many more areas of your life . Train because you enjoy it . Because it makes you makes you feel and perform your best . Train to be strong inside AND out . . . . . . . . . . . . . . . . . . . . . #fit #fitness #fitnessmotivation #fitnessgirl #fitnessmodel #fitnation #fitspo #fitgirls #fitnessaddict #fitnesslife #fitlife #fitspiration #fitchick #fitchicks #fitfam #fitnessjourney #fitgirl #fitstagram #fitmodel #fitnessfreaks #fitnessinspiration #functionalfitness #fitgoals #fitnesslifestyle #fitnessgoals #girlswholift #fitnessfam #fitnessgirlsmotivation #liftlikeagirl #workoutlife

Are you focused on the end result, or the process?🤔👏🏼 . In the world of fitness, getting from point A to point B is often NEVER a straight journey . Neither is it easy, or quick . Weight loss doesn’t happen overnight, building muscle doesn’t take 2 gym sessions, and hitting a PR doesn’t happen the first time you try . If you have a specific goal in mind it is important to understand that the process can and WILL take consistency, patience, and hard work! . Don’t always set yourself up for a ‘quick fix’ in the beginning . That mindset will have you giving up the second it doesn’t work out . Instead, set yourself up for a journey of learning, commitment, failing, succeeding, and enjoyment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

This is 27🎉🥳 . A year of change and new chapters . Both in my personal life, and with my fitness goals . Adjusting, re-adjusting, and proving to myself just how strong I am . LET’S DO THIS👊🏼 . What new goals have you set for yourself this year?? . . . . . .

THE NUMBER ONE MISTAKE YOU ARE PROBABLY MAKING IN YOUR WORKOUTS❌⬇️ . Going into your workouts without a plan! . NO PLAN = NO RESULTS . Here’s what happens when you jump into your workouts with a plan . ❌You don’t consistently work every muscle group ❌You only do the exercises you like and never push your comfort zone ❌You waste time wandering around trying to figure out what exercises to do ❌You don’t push yourself because your workout is all over the place ❌You can’t track your progress ❌You aren’t consistent because you don’t have a plan holding you accountable ❌You feel self-conscious because you have no idea what you’re doing . The truth: ALL these things will stop you from seeing the results you want . If you want to build the body you want, being consistent in your workouts and challenging your body is KEY! . . . . . . . . . . . . . . . . . . . . . .

Ways to measure progress that have nothing to do with the amount of weight you’re lifting🙊🤔 . Too often we caught up in numbers . Numbers on the scale, amount of weight being lifted, etc. . And while I encourage my clients to push themselves in their lifts, and set goals, sometimes we become a little too fixated on those “numbers” . So much so, that we let them define how successful we feel in our training, and we allow other aspects of our lift to suffer . And the fact of the matter is, the “number” you are so focused on doesn’t mean a thing if your lifts aren’t properly executed in the first place . Here are some things to focus on BEFORE increasing that weight👇🏼 . 🏋🏻‍♀️ FORM - slow down the movement, and focus on activating the appropriate muscles from start to end. This is why I recommend recording your lifts and sending them over to your coach if you’re unsure about your form. It’s a great way to physically see what adjustments need to be made. Mirrors are also your best friend for this purpose. Improper form can lead to aches, pains, and injury. So adding weight onto that is a recipe for disaster. . 🧠MIND/MUSCLE CONNECTION - this is where we really focus on the execution of the exercise. Ever go through a lift and think to yourself “wow, that was easy”? It’s easy to just “go through the motions,” but truly zoning in on that targeted muscle and focusing on the contraction throughout the movement is where the magic happens. . ⌛️TIME UNDER TENSION - once you’ve mastered good form and mind/muscle connection, you can master slowing the movement down. This can be done by adding in a longer eccentric phase (lengthening the muscle) and shorter concentric phase (shortening the muscles), adding pauses, pulses, or half-reps.

Growing season taking on a whole new meaning😆🎉 . It’s the secret I’ve been keeping, but it’s getting harder and harder to hide😅 . Baby D is due August 2022 . Currently 17 weeks along, and I have been feeling healthy and energized, and baby is healthy and growing SO quick . Overall, I’ve been keeping to my training as normal, just taking it easy where I can . Some days I have more energy than others, and a lot more strength . Other days, I dial it back a bit and focus on form . We’re pushing through this pregnancy breaking down the stigma that you can’t workout while pregnant👏🏼👏🏼 . Here’s to all the strong mama’s💪🏼👊🏼 . Excited to have you all follow me along on this journey . . . . . . . . . . . . .

Some top tips for getting started on your fitness journey💪🏼👇🏼 . 1️⃣BE PATIENT Remember that nothing is built in a day! Don’t expect to see changes over night. Change takes time - don’t beat yourself up! . 2️⃣ALLOW YOUR BODY TO ADJUST Don’t go too hard too soon! Allow yourself to get into the routine of new exercises, nutrition, sleep, and recovery to ensure you stay on track! As much as you may want to go ‘balls to the wall,’ never neglect rest and recovery! . 3️⃣ENSURE YOU’RE GRADUALLY PROGRESSING Once you get into the swing of things, gradually increase your intensity, volume, and frequency. . 4️⃣HAVE FUN Your fitness journey should be a commitment to yourself to make you feel good, happy, and healthy! Enjoy the process and the journey! . 5️⃣GET A COACH/PT If you’re a newbie and not too sure how or where to start, there is absolutely ZERO harm in asking for help! Heck, even your coach or PT likely has their own coach they work with😆 A coach can write you an easy to follow program to get you going, make you feel more confident, and take off the stress of having to think of exercises and training sessions yourself . . . . . . . . . . . . . . . . . . . . . .

It’s a good day for a LEG DAY😈🔥 . The kind where you rock the baggy t-shirt/ shorts combo, and the shoes immediately come off🤪 . Coming in hot with some leg day favs . Don’t overcomplicate your sessions . Stick to the basics, master your form, implement progressive overload👏🏼👏🏼 . Don’t forget to save for your next gym sesh!

You can’t be who you’re going to be and who you used to be at the same time🤷🏻‍♀️💯 . And that’s not me saying the current you isn’t good enough🙅🏻‍♀️ . It’s me saying you were made for more! . KEEP pushing, KEEP striving . Things happen by change not by chance‼️ . And now is as good a time as any to take a chance and make a change . LET’S DO THIS😈💪🏼 . . .

Are you standing in your own way🤔🤨 . The biggest roadblock I see when people are trying to reach their goals? . LACK OF INVESTMENT . The cold hard truth. . You aren’t taking the time to truly invest in yourself . Ultimately resulting in you having zero overflow to give others . The crazy thing is, we’ve convinced ourselves that taking care of our bodies is selfish, ego-tistic even. . We’ve gone so far as to convince generations that self love is selfish and self centered . I would argue that it’s the most selfless thing you can do . Think about the quality of your relationships when you are feeling your best emotionally, physically, and mentally . If you’re constantly feeling burnt out because you’re not paying attention to yourself, your relationship with others suffers . Which, ironically, is the first reason you stopped investing in yourself to begin with . What the people in your life want, is your energy . If you’re not prioritizing yourself to cultivate and create that positive energy within first, those relationships suffer as a result . So, here’s your permission to PRIORITIZE yourself today and everyday . So that you can show up as your best self . . . . . . . . . . . . . . .

Looking for change comes with ACTUALLY making a change🤫👇🏼 Oftentimes with clients, that means adjusting their actions to better meet their goals We can’t expect one thing, but move forward with motives that don’t lead to positive, actionable steps towards achieving those goals TRUTH BOMB💥running the hamster wheel of endless cardio and less calories is NOT the answer to that “tOnED” look you are after anyway It requires a combination of: 👉🏼MORE muscle AND LESS bodyfat And while things like circuits and HIIT sessions aren’t awful in the appropriate context… They aren’t the best strategies to utilize IF your goal is to ultimately build overall muscle mass What you actually need is👇🏼 1️⃣ A quality resistance training program that allows you to get stronger AND build muscle over time through consistency and progression More overall muscle mass = a leaner look 2️⃣ Eating ENOUGH calories (with a focus on protein) Most of my first time clients have one common issue that lies within their consumption habits.. They aren’t eating NEARLY enough protein This leads to unbalanced meals and snacks, where the bulk of our consumption is heavily set on fat and carb sources While those are great and necessary macronutrients, protein (in the appropriate amount) is essential for muscle growth and tissue repair. Being intentional about adding small amounts of protein to your snacks/meals throughout the day is a great way to more closely reach your protein needs daily. And let’s not forget - OUTSIDE of those PHYSICAL goals…resistance training plays a key factor in making us FEEL good too! I call that a WIN/WIN in my book👊🏼 . . . . .

Hear me out…you don’t need to focus so much on just “losing”… ⠀ 👉🏼Losing inches ⠀ 👉🏼Losing the next 5-10lb ⠀ 👉🏼Losing a social life so that you can stay on track  ⠀ 👉🏼Missing out on the “fun” foods to lose fat ⠀ You should actually focus more on what there is to gain from this journey: ⠀ ⭐️Gaining knowledge & freedom with food ⠀ ⭐️Gaining strength in the gym ⠀ ⭐️Gaining confidence ⠀ ⭐️Gaining energy & sleep ⠀ I lost 𝘴𝘰 𝘮𝘶𝘤𝘩 when I just focused on losing the next 5-10lb. I lost confidence, strong relationships, energy, food freedom, etc. ⠀ And so I promise you, when you focus on what you can gain from this journey & truly feeling fulfilled, the body of your dreams slowly starts to come with it ⠀ After all, dropping the weight wouldn’t mean much anyway if you didn’t get anything else from the experience 🤷🏻‍♀️👏🏼

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BOOTY BLASTER🔥🥵 . Happy Friday all you beautiful humans . It’s a great day to destroy those glutes . Starting this day off on a strong note with this one . Don’t forget to save for your next leg day🙌🏼 . 🥵Squats 🥵RDL’s 🥵Reverse Lunges 🥵Single Leg RDL’s . . . . . . . . . . . . . . . . .

Do you envision yourself as the person you want to be?🧐👀 If you want something bad enough, you have to start by picturing yourself acting in ways that you would if you were your ideal self. You want to work your dream job? Start physically envisioning yourself working your dream job every day. What does this person do when they wake up? What are they doing throughout the day? What are they making time for? What are their daily habits/routines? You want to start going to the gym regularly? Start picturing yourself working out. What gets them off their butt and into the gym? How many days a week is that person in the gym? How long do they workout for? You want to start dialing in your nutrition? Envision what your ideal self would eat on the day to day. What do they buy at the grocery store? When do they make time to meal prep? Do they have a coach to help them make the right decisions and hold them accountable? The mind is SO powerful. Once you start simply just thinking about acting in the way you want to show up, and you do it enough, you will start to embody these “ideal self” traits. Manifestation is REAL if you work for it, you guys. Stay motivated 🙏🏼 . . . . . . . . . . . .

3 things that people often overlook, and that could be hurting your progress👏🏼‼️ 1️⃣ Poor sleep. 2️⃣ Inconsistent workouts and/or doing different workouts all the time, AKA not following a structure for training! 3️⃣ Not using data to monitor your progress objectively. 🚦Let’s start with sleep: 🛌 If you’re not prioritizing your sleep at all, you’re doing yourself a big disservice. I understand that the amount of sleep you can get in a night can be circumstantial, like if you have a newborn baby! However, you still need to prioritize it - many people just accept that their sleep is poor and don’t realize how much better they would feel if they even got one extra hour of sleep per night. 📺 Cut down the screen time before bed. Make a bedtime routine. Give your body the rest it needs to properly recover so you can make the most of your progress! Not to mention, being sleep deprived will typically make you hungrier, and make it harder for you to feel satisfied, so it’ll affect your nutrition habits too. 💪🏼 If you’re doing different workouts all the time, you’re not going to make nearly as much progress as you could by progressing through a consistent structure. Having a structure to follow allows you to define your goals more clearly, and allows you to gauge your progress objectively, which brings me to my third and final point: 📊 If you’re not monitoring any data on your progress, you could be wasting a lot of time and effort. How will you know you’re making progress if you’re not objectively looking at what’s happening? Log your training, make note of measurements and/or progress pictures, keep a journal of how you’re feeling, etc. - if you’re not doing any of this and you’re trying to reach specific goals, you could go weeks or months without any clue how much or how little progress you’ve made! . . . . . . . . .

LEG DAY BURNER🔥🥵 . This leg day is a spicy one for sure . Especially if you throw these moves into some trisets or supersets . Dealing with straight fire I tell ya . Let’s get this one👇🏼 . 1️⃣DB RDL’s 2️⃣Bulgarian Split Squats 3️⃣Walking Lunges 4️⃣DB Sumo Squats 5️⃣Calf Raises . . . . . . . . . . . . . . . . . . . .

HERE'S THE SKINNY (BUT NOT SKINNY TEA) ON FAT LOSS 🔥🤭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat loss is SCIENCE... but doing it in a sustainable, balanced way is definitely an ART! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are 3 main questions that need to be answered: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ What's the best way for you to achieve a caloric deficit? You MUST be in a caloric deficit in order to achieve significant fat loss.. das just science🤓 + that means that you need to be consuming FEWER calories than you're burning through exercise, non exercise activities, AND by just staying alive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can achieve that in one of TWO ways: 1. Eating less 2. Moving more (So we have to decide which one to start with, or maybe a little of both!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ What are your lifestyle non-negotiables? These are *V IMPORTANT* when it comes to making fat loss sustainable! For example, if you travel a lot for work, then having a flexible schedule and workouts is key. If you LIVE for Sunday brunch with the girls, we've gotta figure out how to fit that into your plan. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ What workouts + nutrition strategy will satisfy questions 1 and 2? For example: Do you need a full on 5-day gym program? At-home workouts? A mix of both? Do you need to track your protein/fat/carbs every day? Or is mindful eating with some strategic guidelines a better fit? There is no one size fits all guideline for fat loss, as we are all unique in our own bodies, identities, lifestyles, etc. And what works for one person, may not necessarily work for another These foundational guidelines are fundamental to creating an environment and plan that will work for you

ARE YOU SKIMPING ON YOUR RECOVERY🤔🤭 . It’s during the rest. The downtime. And the days off when muscle growth occurs. Lean muscle appears. Results happen . The rest is where the change happens . It’s in the moments of recovery which flips everything we’ve been taught on its head . You ever heard the saying, “no pain, no gain”. . It was only after breaking down my body a few dozen times for me to come to the realization that perhaps there was another way to do things . It finally dawned on me that if I never gave my body an opportunity to recover, it was in a constant state of fight or flight, and strength is never made possible . Results unseen. Injuries permanently prevalent. Make the time to rest. Or plan on making the time to be sidelined with an injury . One you’re in complete control of. The other will completely control you. . . . . . .

Reset, focus & adjust✨🙌🏼 . Did you fall off track? Did you stop meal prepping? Did you find an excuse not to go workout? It’s OKAY! Reset your goals, focus on the day ahead (one day at a time), and readjust your mindset. Working out & living a healthy lifestyle is all part of the journey. There will be times you just don’t get your workout in, an event comes up and you over eat, or you just need a break from the gym. And, guess what? That’s life, and it’s OKAY You have to keep going and pick up where you left off. Oftentimes the reset re-ignites a fire in you, and is the motivation you need to keep going! . . . . . . . . . . . . . .

WHAT TO DO IF YOUR FRIENDS/FAMILY DON'T "GET" YOUR GOALS👀👏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀ If you're making some positive changes in 2022… I'm so proud of you. But I also have to warn you: the people close to you might not be as supportive as you'd hope 😩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes you end up having a hype squad (yay), but sometimes, you have the best of intentions, but later realize that others don't have your back ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To be clear, unsupportive friends/family probably won't be direct about it. It looks more like... 👉🏼 "Why would you want to do that?" 👉🏼 "You're not as fun as you used to be" 👉🏼 "Are you sure that's a good idea?" 👉🏼 "Why don't you come out with us anymore?" 👉🏼 "Come on, can't you take a day off?" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes, it's big, bold statements that prove that they don't believe in you... sometimes, it's a gradual chipping away at your belief in yourself. ⠀⠀⠀⠀⠀ BUT WHY?? Don't they love you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They probably do, AND they might also secretly hope that you fail. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because seeing other people chase their goals and reach new levels in life is *triggering as heck* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seeing YOU succeed (or even just take action) is a painful reminder that they haven’t, or are still struggling themselves. Or maybe they just don't "get it" and can't understand WHY you want to pursue a certain goal. ⠀⠀⠀⠀⠀⠀ Either way, it is NOT your responsibility to make them comfortable or help them understand. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your highest responsibility is to YOURSELF, and reaching your fullest potential, and no matter what other people think, you have to GO. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My love, I have been judged for pursuing my goals and passions... but I did NOT let that stop me, and I'm so grateful for that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember: your life is up to YOU, and nobody else has to understand your vision. Keep going. . . . . . . . . .

LEG DAY FOR THE BOOKS‼️🔥 . Working through those compounds today . Slowed it down a bit to focus on that mind-muscle connection, and can I just say 🥵🥵 . This workout is definitely one you’ll want to save for later! . . 1️⃣Squats (with pause at bottom) 2️⃣Calf Raises 3️⃣RDL’s (not videoed) 4️⃣Bulgarian Split Squats 5️⃣DB Sumo Squats . . . . . . . . . . . . . . . . . . . . . . . . . . .

HOW TO GET YOUR MO-JO BACK💪🏼👏🏼 . We’ve all fallen into the rut of unmotivated chaos . Things don’t go as planned, we miss a workout or two or three, and we get trapped in that loop . Here are some of my top tips for getting yourself mentally prepared to get back to smashing those goals . ✨SET YOURSELF A MINI GOAL - This is so important for keeping yourself accountable and motivated. You don’t always have to be working towards the ‘seemingly overwhelming big end goal’; The baby steps matter! Setting mini goals keeps you focused and trucking towards the bigger picture and celebrating the small wins along the way . ✨HAVE A PLAN - Following a well-structured program takes all the pressure away and simply allows you to get on with your workout with a clear plan. It also allows you to progress in each session, pushing you closer to your goal . ✨MAKE YOUR WORKOUT A HABIT - Habits can take a while to form, but if you consistently incorporate them into your daily life, it soon becomes second nature . ✨PICTURE THE END GOAL - Write down how you’ll feel when you achieve your goal. When you lack motivation, remind yourself of that. . ✨REMEMBER HOW EXERCISE MAKES YOU FEEL - It’s no secret. Exercise makes you feel good and releases feel good hormones. Sometimes that reminder is enough to drag ourselves there. You’ll feel 100x better after! . ✨TREAT YOURSELF - If you reach a goal, stay focused, smash a PR, or just stay consistent in your training, treat yourself to a new gym set, or something that makes you feel good . . With the way these Tennessee winters have been set up lately, I feel like I’m living in a real life snow globe❄️ . . . . . . . . . . . . . . . . . . . . .

There is no ONE way to “Fitness”👏🏼‼️ . And the best way to make it enjoyable and sustainable, is to find something that works for you and your lifestyle . Don’t enjoy weightlifting, go running . The thought of running wear you out? Join a Zumba class . Like group activities? Find a barre class nearby . Whatever it may be, if it keeps you active, it counts!! . Don’t get so caught up in the idea that there is only ONE way to fitness . Just because your favorite insta person enjoys one type, doesn’t mean it’s the only way . There are SO, so many options . So find what works for YOU . . . . . .

How to actually START your fitness journey… and stick to it for good this time!👊🏼🤔 ⁣⁣ ‼️Get clear on your goal - do you want to trim down and lose fat? Or do you want to build muscle? Contradictory goals will mean that you won’t achieve either (e.g. striving for abs vs. growing your glutes) ⁣⁣ ‼️Invest in a quality workout plan or personal coach that will help steer you in the direction of your goals while holding you accountable ‼️Decide on a step goal and do your best to hit this as a weekly average⁣⁣ ⁣⁣ ‼️Plan your meals ahead of time, and do a bigger food shop for the week ⁣⁣ ‼️Meal prep - even if it’s cooking an extra portion of your dinner that you can have for lunch the next day ⁣⁣ ‼️Know that progress won’t be linear and you will slip up from time to time… that’s all part of the process; just get back on it 🙌🏼⁣⁣ ⁣⁣ ‼️Find a time that works for you when it comes to working out - some like an early morning sesh before their days get too busy, while others function better towards the end of their day. Either way, find what works for you and stick to it. ⁣⁣ ‼️Refine your morning and evening routines to set yourself up for success ⁣⁣ ‼️Keep a clean & tidy environment to keep your brain clear of clutter and to keep you focused ⁣⁣ ‼️Remember that action creates motivation, not the other way around. Stop waiting for motivation to come and just get moving, motivation will come after and it will be a cycle of positive behaviours ⁣⁣ ‼️Keep track of your progress through photos - I know it’s daunting but trust me, it’s so worth it . . . . . . . . ⁣⁣

Cruising into the weekend with a shoulder and Tricep burner🔥😎 . Keeping it simple with the basics . Listening to my body, and using my gym days lately as a deload, as I’ve noticed I’ve been short of energy and strength . A deload is vital for recovering from performance plateaus, decreased energy levels, and over-working . And after a deload week, I come back feeling so amazing! . Don’t forget to save this one for your next upper body day😆 . 1️⃣Dips 2️⃣Military Press 3️⃣Side Lateral Raise 4️⃣Overhead Tricep Extensions 5️⃣Tricep Extensions . . . . . . . . .

One of the biggest things I’ve learned from my fitness journey that I’m applying to my life🙌🏼👀 . This is not the sport to be your own worst enemy . No one else can do the work for you . This journey has bred not only a deeper skill in accountability, but also in self belief . If I’m the only one that can do this work, how could I burden myself with self hatred? Why add another heavy battle? . What if during my times of struggle, I exercise thoughts like “Kailey, you’re kicking ass. It’s hard right now but you CAN do this.” . No one is picking me up by my metaphorical boot straps to throw me in the gym for a session . It’s only me telling myself I am CAPABLE OF HARD THINGS . Not because of anyone else, not for anyone else - just learning to be my own hype person . Success comes from a place of self love . . . . . . . . . . . . . . .

WHY YOU AREN’T REACHING YOUR GOALS🤔😱 . We all have goals . We love a new year, a new week, a new month - because it’s like a fresh start, a clean slate to prove to yourself how much better you can do . But what if we stopped waiting for the “next best” time to start...or start again . What if we started living with intention . With the notion that right now is really the only time we are promised . Fitness is just as much a mental battle as it is physical . One of the best ways I’ve found to get over the slump of STARTING is to👇🏼 . Envision yourself achieving your goals, hitting that PR, losing that weight, whatever it may be . As your body develops, your head space follows . So go ALL in today and dedicate time to nurturing your mental health along with your physical . You can stand almost anything. It’s your mind you have to convince . . . . . .

Try to catch me in your metcons…👀😂 . . . .

MAINTAINING YOUR DIET👀💡 . When it comes to improving your diet, people often assume it requires cutting large amounts of calories and consuming bland, flavorless foods . This perception leads people to give up on their diet, as they’re too fixated on eating the “healthy” options they don’t enjoy, and feeling deprived of other foods . For those of you who struggle to maintain your diet here are a few pointers that should help . 1️⃣BALANCE - having a bit of everything in your diet means you don’t end up craving a particular food group. You can & should consume foods you enjoy, in addition to your healthy add-ons. . 2️⃣MODERATION - I say this so often to people when they tell me they’re not going to have any of “x” bad food. It is NOT realistic to suddenly totally drop a food group (especially one you love). This inevitably always leads to a day of craving followed by binge eating. It’s important to know you can have a sweet treat every day, even if you’re on a diet. It’s all about moderation & being mindful of what you’re consuming. . 3️⃣INCORPORATE FOOD YOU ENJOY - being on a diet doesn’t mean you have to eat 3 bland meals a day. Explore different food choices and options. There are endless recipes out there to help you create delicious meals that might JUST become some of your favorites👀 . 4️⃣CONSISTENCY - this is where a lot of people struggle, as more often than not, they want a quick fix. “I’ve eaten healthy for “x” days and haven’t lost any weight!” Many people give up because they haven’t seen instant results. Be patient and allow your body to adjust to the change in calories. Keep sticking to it, and results will show👏🏼 . . . . .

DON’T LET THE HOLIDAYS STRESS YOU OUT😬👏🏼 . Health is NOT about restriction . I used to think that when I said no to certain foods at events or gatherings, I was being “healthy” . The truth..I was mentally unhealthy. . I was restricting myself from having things I really wanted, out of pure fear I’d lose progress . What I realize now, is that health and fitness is a journey and a lifestyle that has no time limit or ending . My progress will not be hindered by one day off of tracking, because I consistently put in the work every other day of the week . The TRUTH…being healthy is about allowing yourself to have those meals off at social events without worry, knowing that you can enjoy yourself and that your progress is not ruined, because you are consistently on track a majority of the time . Health is not and has never been about restriction, and saying no to everything you enjoy . Balance does exist. . Your goals and life can happily coexist . Because a healthy lifestyle is about longevity and enjoyment🙌🏼 . . . . . . .

PEACHY WEEKEND🍑🔥 . Ending the week with a killer leg sesh . Get those glutes activated and BURNING with this one . Don’t forget to support your girl and like💕 and save📌 for later . 1️⃣Bulgarian Split Squats 2️⃣Squats 3️⃣RDL’s 4️⃣Good Mornings . . . . . . . . . . . . . . . . . . . . .

FUNDAMENTALS FOR MUSCLE GROWTH🙌🏼💪🏼 . We all wish muscle growth was easy, trust me! . But, it isn’t as simple as saying “I want to build muscle” . There are some fundamental things that need to be done! . The most important thing being that you are challenging yourself in every workout and creating a demand on your muscles . Here’s a breakdown . 🔥TRAINING - muscles grow bigger and stronger in response to a training stimulus and creating greater demand on your muscles. When we lift weights, we are essentially tearing our muscle fibers so they can grow back bigger and stronger! So, training your muscles with heavy weights and resistance will increase their size (aka hypertrophy). Also, progressive overload is important to ensure greater demand and stimulus is placed on the muscle & you are constantly challenging yourself . 🔥NUTRITION - this is vital when trying to lose weight AND when trying to build muscle! So often we think it only matters if we are trying to drop a couple pounds, and that’s not the case! We need to ensure we are fueling our bodies with the right amount of carbs, fats, and protein so that our damaged muscles can recover, repairs, and ultimately grow. . 🔥REST & RECOVERY - training hard, and tearing those muscle fibers also means we need to give them time to rest and recover. If we are constantly stressing those muscle tears, we aren’t allowing adequate time for repair and growth. Give your body a rest, and the gains will come . Giving equal attention to these three fundamentals WILL get you results. Simple as that! . . . . . . . . . . . . . . . .

I used to hide from opportunities because I was scared of being humiliated👀🙈 The people you admire were once intimated by opportunities too. Those same people are scared of humiliation too. I used to “wish” I was able to put myself out there more. All this wishing got me no where. Things don’t change unless you put effort into changing them. This goes for your body, your health, you life, every single thing. That person you aspire to become won’t be someone unless you start working NOW. We all start from ground zero but the only way to build is by STARTING. . . . . . . .

TRICEP, TRICEP, TRICEPS...and shoulders😆🔥 . Keeping this one short and sweet . And sprinkling in just a touch of shoulders . Don’t overcomplicate your lifts . So often we think a good pump only comes from throwing 65 different things into our workouts . The facts👀 tempo, reps, volume can all be utilized to achieve an even better, more effective pump . Don’t forget to save and work these into your next shoulder session💕 . 1️⃣Dips 2️⃣Overhead Tricep extensions 3️⃣Tricep extensions 4️⃣Arnold Press . . . . . . . . . . . . . . . . . . . .

Let’s end 2021 with a new mindset✨🤔 . Reset, focus & adjust . Did you fall off track? Did you stop meal prepping? Did you find an excuse not to go workout? It’s OKAY! Reset your goals, focus on the day ahead (one day at a time) and readjust your mindset. Working out & living a healthy lifestyle is all part of the journey. There will be times you just don’t get your workout in, an event comes up and you over eat, or you just need a break from the gym. And, guess what? That’s life, and it’s OKAY You have to keep going and pick up where you left off. Oftentimes the reset re-ignites a fire in you, and is the motivation you need to keep going! . . . . . . . . . . . . . . #NanoX1Adventure #ReebokPartner21 #sponsored

LOWER BODY THURSDAY🔥🏋🏻‍♀️ . You know it’s getting cold out when the sweatshirt stays on longer than the warmup🥶 . But that’s no excuse not to get in and get it done . Don’t forget to save this one the next time you want to destroy those legs . 🔥Squats 🔥RDL’s 🔥Calf Raises 🔥Walking Lunges . . . . . . . . . . . . . . . . . . . . .

“Diet culture” has normalized restricting calories, eliminating certain food groups, & excessive exercise. It has contributed to negative self-talk like “I can’t eat that” or “I’ll just run a few extra miles to work off that treat” or “That has too many calories”. It has caused us to label foods as “good” or “bad”. And sadly, we have all fallen for it. Girl…..just walk the other way!!!! What if INSTEAD you focused on: 
🥗Eating foods that make you FEEL good. 🥑🍌🍓Eating ENOUGH to give you energy. 
💪🏻 Exercising to get stronger. 🧘‍♀️Creating a healthy mindset around food & exercise. 😷 Preventing disease. Can you imagine never having to “diet” again? 🙏🏻🤯 The FASTer Way is not a diet. My goal is to equip and empower women to get well, stay well, and prevent disease. My mission is not for you to look good in a pair of jeans, that’s just happens to be a nice side effect of the internal work we do. I want you to feel good, to have the energy you need to fulfill your purpose, and for you to be able to prevent or address chronic illness like obesity, heart disease, & cancer. . . . . . . . . . . . . .

@beaybl 50% off EVERYTHING black Friday sale continues🤩🙌🏼 . No such thing as a bad workout with an outfit this🔥 . . . . . . . . . . . . . . .

It’s the holiday season🤩🦃 . Friendly reminder that it’s OKAY to indulge on your Thanksgiving feasts . You don’t need to “cancel” the calories with hours of cardio . Or “earn” your slice of pie . Heck have two slices if you want, go crazy . Don’t be so strict and hard on yourself that you forget to be ‘all-in’ on living your life . A couple of days won’t make or break you . Life is short, eat the pie...but save a slice for me😛 . . . . . . . . .

Are you completing your reps with INTENTION or just going through the motions? 🏋️‍♀️💥 It is SO easy (especially when you’re working at a 5+ rep range) to fall into the habit of simply “going through the motions” 🥱 👉🏼 rushing through the movement with questionable form 👉🏼 not going through a full ROM, just to get the rep over & done with (this includes not reaching depth in a deficit movement) 👉🏼 not making the effort to focus on that mind-muscle connection ¬t adjusting the movement for a muscle-focus (e.g. glutes) 👉🏼 forgetting about techniques like tempo, constant tension, 1/4reps, etc. Yes, this might mean that you ‘hit’ your rep target for a certain weight, but if you’re looking to build muscle & strength, then that may not mean a lot 🤷🏼‍♀️ Each rep has the potential to move you closer to your goal, so put in that extra effort & do it right! If you physically CANNOT complete each rep as it should be done (e.g. with a pause/full ROM/slow eccentric), then work at it until you can, or drop the weight - no time for ego lifting here 👸🏼 There is no better feeling than knowing that you completed each set as intended & that you pushed yourself as much as you could 🤩 so just remember to: 👉🏼 stay focused & present 👉🏼 be aware ROM reached, your tempo & form 👉🏼 focus on recruiting your target muscle & keep smashing your workouts!! 😎❤️

It took me 22 years to find and step into my power👀😱 Trying and failing. That’s the secret. Let me tell you this: The comments from others only hurt so bad until you realize they don’t write your story. The negativity only impacts you so much when your relationship with yourself is the priority. The frustration and doubt only pushes you further because if you truly want something, you will do anything to find it. Don’t stop working, don’t stop pushing, don’t stop trying, and don’t stop failing. Fail as much as you possibly can because that is where you grow. Success, winning, growth, etc, comes after the failures. Your confidence, your self belief, your time, everything that’s yours is coming. Keep putting one foot in front of the other . I promise, you’re close . . . . . . . . .

Don’t say I didn’t warn you👀😂💀 . Catch all the amazing Black Friday deals @ryderwearwomen Black Friday sale!! . The link in my bio, or on my stories, saves you an extra 10% on top of sale prices . GO TREAT YOURSELF🎅🏼 . . . . . .

Sunday Shoulder Work💪🏼🔥 . Hitting all angles of the delts with these combos . Plus a little tricep work to make it extra spicy . Don’t forget to save this one for later . 1️⃣Overhead Press (Heavier) 2x4 2️⃣Overhead Press (Lighter) 2x8 3️⃣Side Raises 3x10-12 4️⃣Tricep Dips 3x8-10 5️⃣Tricep Extensions (heavy) 2x4-6 (moderate) 1xAMRAP . . . . .

Falling off the "bandwagon" does not mean FAILING👏🏼❌ . We all fall off track, even those who have been at the game for years . Some days we are productive and committed to our goals . Others…everything we do requires some convincing😅 . It’s ok to have days where we aren’t 100% excited to hit a gym session . As long as we don’t stay stuck in that frame of thought . The longer we beat ourselves up and take the easy way out, the harder it is to build the momentum back up, to realign those positive habits and continue on our way. . If I’m being honest, I’ve been in a little bit of a rut myself lately . Feeling sluggish and unmotivated when mornings are a little too chilly for my preference . Or when my to-do list feels overwhelmingly out of control . What I’ve found has helped me this time round is; 👉🏼having my big WHY - what is the reason(s) I go to the gym even when I’ve only had a few hours sleep and it’s cold outside. 👉🏼Managing my time! Ensuring I am scheduling in my gym sessions to make them a priority. I like an early morning gym session! Then I know it’s done and I have the whole day to utilize in another capacity. 👉🏼Having people to keep me accountable - whether that be my trainer or friends who are waiting on me to turn up. And last but certainly not least… 👉🏼Being KIND to myself - knowing when I am burning out and need a days rest. It’s okay! We all have periods of time in life where we need to step back. As long as we don’t let ourselves fall back into old unhealthy habits. . What’s something that helps keep you committed to your goals? . . .

HOW I STAY SELF DISCIPLINED🤭👇🏼 Motivation comes and goes, but discipline is what will keep you going well after the motivation has worn off . Here are some ways I stay disciplined towards reaching my goals👇🏼 👏🏼Reminding myself that the only person that can create change in my life is me. No one else. If I want to get better at something, I’m going to be the one making it happen. 👏🏼The thought of knowing how good I’ll feel once I’m at the gym/ after a workout. 👏🏼My goals. My goals keep me in check and I know what has to be done to get where I want to be. 👏🏼Cutting out distractions 👏🏼Aways starting each day out right with a nutritious and filling breakfast. I will preach this forever, because fueling your body is VITAL! It really does set the tone for the rest of your day! 👏🏼Gym outfits. Honestly just picking out a cute fit for the gym gets me so excited lol It all starts with you! . It can be hard when no one’s around to push you to your limits . BUT if it matters, and is important to you, you’ll find a way to make it happen!! . . . . .

WEIGHT LOSS: BACK TO BASICS👀🤓 . When it comes to weight loss, a lot of people overcomplicate things . There are so many social media ads and new trends popping up for the “QuiCKesT WaY tO LosE FaT” . But what it boils down to is pretty simply what your coaches have been harping on forever . There’s no secret or magic fruit involved . Here’s the skinny (pun intended - but we’re out here to get strong, not skinny)🤪 . ‼️CALORIC DEFICIT - calories in vs calories out. A caloric deficit is consuming less than you are burning throughout the day. If you consistently burn more calories than you consume, your overall weight decreases. BUT!! This needs to be at a steady, healthy rate. Destroying your metabolism through rapidly decreasing your calories to dangerously low levels is NOT the answer you are searching for, I promise! . ‼️INCREASED NEAT - ‘non-exercise activity thermogenesis’ - to explain it simply, this involves everyday tasks such as walking the dog, doing the dishes, grocery shopping, etc. The more active you are during the day, the more calories you will burn. These tasks are easy to implement, and are likely things you are already doing! Being consistent with them on a daily basis is a bonus to keeping your body active in addition to your workouts. . ‼️NUTRITION - finding balance in your diet is vital to keeping energy levels up. Finding balance and moderation with food is a good way to build healthy, sustainable habits! If you restrict yourself from your favorite foods, this will ultimately lead to unhappiness with your lifestyle and binge eating when those cravings kick in. On the opposing end, something labeled as “healthy” doesn’t mean you should over-consume that food. Yes, some foods are lower in calories than others, but over consumption of those foods leads us back to point one, calorie deficit. . ‼️CONSISTENCY - you might have noticed a common word amongst the previous points, consistency! Fat loss doesn’t happen overnight so this is where consistent is key. Be patient, work hard, put in the time and effort, and the results will eventually show themselves! . Wearing @ryderwearwomen new Ultra Animal Collection🐆 .

MEAL PREP SALMON - THE BLUEHOUSE WAY😛🐟 (Save these recipes for lunch or dinner) . I meal prep salmon 2 ways! . Stovetop/oven honey garlic salmon . AND Air fryer salmon with the most amazing combination of spices . Both are quick, easy, and delicious! . I love prepping my proteins in advance . It keeps me on track to reaching my daily protein goals . And makes meals a breeze . I can whip up any carb source (rice, veggies, pasta, etc.) and just toss my pre-made protein right in . And the immunity boosting benefits of salmon are a plus!! . The Omega 3 fatty acids in @bluehousesalmon work as an anti-inflammatory, increase your metabolic rate, and regulate hunger hormones . Plus, their mission to raise happy, healthy salmon in a way that’s truly sustainable is something I feel good about . . . . #BluehouseSalmon #BluehouseMoments #BluehouseRecipes #SalmonSaturday

STOP BELIEVING THE MYTHS ABOUT CARBS🚫😫 . ❌“Carbs will make me gain weight” . ❌“Eating Carbs in the evening will make me put on weight” . ❌”Very low carb diets are the best way to lose weight” . ❌”I can’t eat carbs on rest days” . These are just a few examples of things I hear pretty regularly . And quite frankly, they are all LIES! . 👉🏼THE FACTS👈🏼 . ✅Our bodies function at their most optimal level when we have a good balance of carbs, fats, and proteins in our diet ✅Carbs are our bodies main source of energy. They fuel our working muscles when we train and enhance our performance ✅Carbs are the only fuel source metabolized fast enough to support hard exercise (low carbs = low energy, muscle fatigue, and mental fog) ✅Your brain is a carbohydrate dependent organ!! So just imagine what depriving yourself of carbs does. Our muscles breakdown into amino acids to generate energy to fuel our brain if our bodies are starved of carbohydrates (ie. loss of muscle mass) ✅The dramatic weight loss at the outset of a low-carb diet is usually water weight. Carbs are stored in your body(muscles and liver) as glycogen. When your diet does not supply adequate carbs, your body calls upon its reserves of glycogen, which is bound up with a whole lot of water! Release of glycogen = release of water . Your body wants to use carbs! . It literally stores them in reserves for that exact purpose . AND a carb contains no more calories than any other macronutrient!! . A healthy, well balanced diet includes all food groups, INCLUDING CARBS! . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Some top tips for getting started on your fitness journey💪🏼👇🏼 . 1️⃣BE PATIENT Remember that nothing is built in a day! Don’t expect to see changes over night. Change takes time - don’t beat yourself up! . 2️⃣ALLOW YOUR BODY TO ADJUST Don’t go too hard too soon! Allow yourself to get into the routine of new exercises, nutrition, sleep, and recovery to ensure you stay on track! As much as you may want to go ‘balls to the wall,’ never neglect rest and recovery! . 3️⃣ENSURE YOU’RE GRADUALLY PROGRESSING Once you get into the swing of things, gradually increase your intensity, volume, and frequency. . 4️⃣HAVE FUN Your fitness journey should be a commitment to yourself to make you feel good, happy, and healthy! Enjoy the process and the journey! . 5️⃣GET A COACH/PT If you’re a newbie and not too sure how or where to start, there is absolutely ZERO harm in asking for help! Heck, even your coach or PT likely has their own coach they work with😆 A coach can write you an easy to follow program to get you going, make you feel more confident, and take off the stress of having to think of exercises and training sessions yourself . . . . . . . . . . . . . . . . . . . . . .

MEAL PREP SALMON - THE BLUEHOUSE WAY😛🐟 (Swipe & save this for lunch or dinner) . Don’t let being unprepared be the reason you can’t reach your goals . A BIG issue I see when I first start working with my clients, is that they struggle to reach their protein goals . How often have you gotten busy, looked at the clock to realize you missed lunch, and grabbed for a bag of chips and a granola bar in it’s place . I love prepping my proteins in advance . It keeps me on track to reaching my daily protein goals . And makes meals a breeze . I can whip up any carb source (rice, veggies, pasta, etc.) and just toss my pre-made protein right in . And the immunity boosting benefits of salmon are a plus!! . The Omega 3 fatty acids in Bluehouse Salmon work as an anti-inflammatory, increase your metabolic rate, and regulate hunger hormones . Plus, their mission to raise happy, healthy salmon in a way that’s truly sustainable is something I feel good about . Swipe👉🏼 For the recipe, or join my mailing list and get it sent right to your inbox! . . . #BluehouseSalmon #BluehouseMoments #BluehouseRecipes #SalmonSaturday

Extrinsic vs. Intrinsic motivation🤯👏🏼 . When it comes to exercise & training, there are different mechanisms that may encourage us (or drag us) to get our bodies moving . 🌟EXTRINSIC MOTIVATION: drives us with the aim of attaining some sort of external reward (for example, physical results, recognition, an award) 🌟INTRINSIC MOTIVATION: drives us through internal factors (for example, enjoyment, moral obligation) . A mix of both of these motivators can actually be beneficial for someone on a fitness journey . Extrinsic motivators are great, and completely understandable for short-term goals . However, we have to consider a few things👇🏼 ‼️What if we don’t achieve that goal? ‼️What if our goals change? ‼️What if we don’t know how long it will take? ‼️How willing are we to do something that we don’t enjoy? . This is where some INTRINSIC motivation is key . These motivators drive us long-term, and actually make you much more likely to achieve those shorter term extrinsic goals, by helping to build discipline . Finding what works for you & what motivates you will allow you to build habits & life-long change

So...you want to be ToNEd?🤔💪🏼 . I hear it every day. . “I want toned arms” “I want toned legs” “I’m just trying to tone my abs” . What does toned REALLY mean? It means that you want to build muscle and then lose some fat so you can SEE that muscle tone. . That requires BUILDING MUSCLE . If you lose fat WITHOUT a base of muscle, that’s when we get that “skinny fat” look. . I PROMISE...You won’t get bulky. You won’t look manly. You won’t get huge. . I mean, HELLO. I’ve been lifting for 6 years and I don’t think I’m over here looking bulky or manly😂 . The female body just hormonally doesn’t do that! . People preach about “toning” exercises and “toning” foods . LOL. Those aren’t a thing! . PRIORITIZE BUILDING MUSCLE. PRIORITIZE GETTING YOUR METABOLISM AT THE TOP OF IT’S GAME. . ✅Push yourself in the gym & prioritize those staple movements ✅Don’t be afraid to LIFT HEAVY! ✅EAT UP! Food is fuel! PLUS, we want you to have your body in a spot where it CAN lose fat. That requires having your metabolism in a good place! ✅Make sure you are prioritizing rest! Your body needs to recover BOTH to build muscle AND to lose fat! . Last, BE PATIENT!! Quick fixes are bullshit and progress takes time! . Living in a treadmill, tons of ab workouts, HIIT circuits, and low carb diets just ain’t it! . They don’t work. They aren’t sustainable and they sure as heck ain’t fun. I PROMISE YOU THAT😂. . Build the muscle! Eat up! Train hard! Recover! . It’s truly NOT rocket science, but it needed to be said and needs to be understood🤟🏼

WHAT’S THE BIG DEAL WITH RECOVERY ANYWAY👀🏋🏻‍♀️ #ad Fitness and recovery go together. You can’t expect to excel in one without the other. Whether you enjoy doing maintenance or not, it is essential for many reasons. If you’re constantly putting stress on your body, it NEEDS to recover from repetitive muscle overuse . Being proactive now means you become stronger, your performance becomes better, you prevent the risk of injuries, and overall you have lasting results . That’s why I’ve loved incorporating WTRMLN WTR RECOVERY Tart Cherry into my post-workout recovery routine . It hydrates with natural electrolytes + delivers 300% DV of Vitamin C . Plus it has ingredients you can actually read, like watermelon, filtered water, tart cherry juice, Acerola cherry juice, lime juice, sea salt. . WTRMLN WTR RECOVERY (Tart Cherry) can be found at @wholefoods or @target . It’s also available on @Amazon, Shopify store, and Instacart for home delivery . . . . . . . .

Be motivated by the fear of being average✨👊🏼 . Average people, who wake up a little earlier, ask questions, go the extra mile, push the extra rep . Who hold themselves accountable and push their limits . THOSE are the qualities that separate the average from the extraordinary . It’s not about how talented you are . It’s about how hard you work🙌🏼 . Training hard, playing hard in my @Reebok  #NanoX1 😆 . . . . . . . . . . . . . . . . #ReebokPartner21 #sponsored

My goal as an online coach is to CHANGE the way females view exercise✨👏🏼 . The most common belief amongst women around what makes an effective workout usually involves . ❌sweating + feeling the burn during every set ❌torching as many calories as possible ❌feeling sore the next day ❌walking out to the gym struggling to walk after a leg day . The truth…NONE of these things are conclusive to getting results . Even worse, many females (and many I’ve coached) come from a background of using exercise as a form of punishment . Burning off calories from a chest meal, compensation cardio, forcing themselves to do an exercise class they hate because they ate…PIZZA🤯 . This mentality around exercise is only setting you up for failure and a vicious cycle of yo-yo-ing . As a coach, I want my clients to transform the way they view their training . I want to help them move away from unproductive workouts, metabolically damaging excessive cardio, and exercising from a place of hate for their bodies . Training is a chance to feel strong, capable, and empowered . It’s a method of consistently improving and hitting performance and strength goals so that you finish your workouts feeling PROUD . . . . . . . . . . . . . . .

Let’s get those legs FIRED UP just in time for the weekend😈 . I like to keep leg days simple, yet challenging and effective, for both myself and my clients . You shouldn’t need 8 exercises on a leg day for a good pump . And if you do, you aren’t pushing yourself hard enough👏🏼 . Learn the basics, master them, rinse, repeat . Don’t forget to save this one for later📌 . 1️⃣Reverse Lunge 2️⃣Sumo Deadlifts 3️⃣Squats 4️⃣Calf Raises . . . . . . . . . . . .

Fun Fact 👉🏼 Your goals and enjoying life CAN coexist . I know, I know - you think I’m crazy, but hear me out . Society has led us to believe that the only way we can achieve our “ideal” bodies is to do less . Less eating Less enjoying life Less foods we love . I get countless women..and men..who reach out in desperation for finding that balance again . They want to lose the weight, but can’t bear another crazy crash diet that leaves them right back at square one . OR guilty because they’ve consumed a “bad” food . NEWS FLASH!! If you want to create a lifestyle that you love, that you thrive in, and that is sustainable long term, you have to enjoy it!! . No crazy crash diets No cutting out the foods you love No saying no to living life . I promise there is a better way that is far from this “all or nothing’ mindset . Finding balance that allows you to coexist amongst the things that nourish/benefit your body, and the things you enjoy . And it breaks you from the yo-yo cycle for good! . . . . . . . . . . . . . . . .

STOP BELIEVING THE MYTHS ABOUT CARBS🚫😫 . ❌“Carbs will make me gain weight” . ❌“Eating Carbs in the evening will make me put on weight” . ❌”Very low carb diets are the best way to lose weight” . ❌”I can’t eat carbs on rest days” . These are just a few examples of things I hear pretty regularly . And quite frankly, they are all LIES! . 👉🏼THE FACTS👈🏼 . ✅Our bodies function at their most optimal level when we have a good balance of carbs, fats, and proteins in our diet . ✅Carbs are our bodies main source of energy. They fuel our working muscles when we train and enhance our performance . ✅Carbs are the only fuel source metabolized fast enough to support hard exercise (low carbs = low energy, muscle fatigue, and mental fog) . ✅Your brain is a carbohydrate dependent organ!! So just imagine what depriving yourself of carbs does. Our muscles breakdown into amino acids to generate energy to fuel our brain if our bodies are starved of carbohydrates (ie. loss of muscle mass) . ✅The dramatic weight loss at the outset of a low-carb diet is usually water weight. Carbs are stored in your body(muscles and liver) as glycogen. When your diet does not supply adequate carbs, your body calls upon its reserves of glycogen, which is bound up with a whole lot of water! Release of glycogen = release of water . Your body wants to use carbs! . It literally stores them in reserves for that exact purpose . A healthy, well balanced diet includes all food groups, INCLUDING CARBS! . . . . . . . . . . . . . . . . . . . . . . . . . . . .

TIPS FOR GROWING YOUR GLUTES🍑👇🏼 . 👏🏼Train them consistently 2+ times a week - think hip thrusts, sumo squats, deadlifts, wide stance leg press. Master the basics and repeat! . 👏🏼Progressive overload. As with any muscle, it’s key for growth. Add weight, add reps, slow it down. Think mind to muscle connection. Change doesn’t come without challenge! . 👏🏼Eat! Make sure you are eating enough! Enough carbs, enough protein! Too often I see my ladies under-eating, and wondering why they aren’t seeing the progress they want. Your muscles need the fuel! . 👏🏼Don’t be afraid to lift heavy! Sorry, but you’re not gonna grow a bum by doing a couple banded squats here and there - get in the weights section and move some weight! . 👏🏼Patience. Remember it takes time and consistency. Show up and get it done. But don’t expect to see results overnight, or even over a couple weeks. It takes months, years even of continuing to show up for yourself. Don’t let one week of not seeing results derail you. KEEP GOING! . . . . . . . . . . . .

Don’t mind me😎💪🏼 . Over here sipping on some bubbly, living my best life . @zevia just released these energy drinks and I have been implementing them into my pre- and intra-workout routine . With 120MG caffeine, I love the energy they give me during my workouts . It’s just a plus that they are zero sugar, zero calories, and naturally sweetened . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #zevia #zeviaenergy #drinkzevia #energydrink #liveyourbest