🍌🥬🍒PROTEIN SHAKE🍌🥬🍒 .. This protein shake is loaded with so much healthy goodness ....I just can’t stand it!!! And it takes sooooo good!!! 🤤 .. I love making my own shakes and add in what I need and when I need it. Ingredients listed below: .. MACROS: 49P/107C/32F and 833 calories .. 🥤1 cup- Frozen Wild Blueberries 🥤1 cup- Frozen Organic Dark Sweet Cherries 🥤8- Medium Strawberries 🥤1 tbsp- Chia Seeds (excellent source of Omega-3 fatty acids, fiber and rich in antioxidants ) 🥤1 scoop- Arbonne Green Balance (loaded with a blend of whole fruit and vegetable powders, delivering antioxidants, phytonutrients and fiber) 🥤2 scoops- Arbonne Marble Cake Protein Powder (20g protein and 7 net carbs) 🥤1 tsp- Turmeric Powder (Turmeric is flowering plant of ginger family. It has anti-inflammatory effects and a very strong antioxidant. Also helps improve symptoms of depression and arthritis. 🥤1 tbsp- Cacao Powder (Powder comes from cold pressing un-toasted cacao beans. They have 40X antioxidants of blueberries, Highest plant-based source of iron and full of magnesium) 🥤1 tsp- Spirulina Powder (Blue-green algae packed with calcium, niacin, potassium and magnesium. It helps improve gut health, manage diabetes and reduce blood pressure.) 🥤1/2 tbsp- MCT Oil (highly concentrated source of medium-chain triglycerides which are extracted from coconut or palm kernel oil. This oil helps aid in burning fat) 🥤1 scoop- Collagen Peptides (Cold-soluble , easily digestible and highly bioactive form of collagen. It’s a great protein source that helps promote glowing skin and improves hair, nails, joints, ligaments and tendon health.) 🥤1 scoop- Arbonne Daily Fiber Boost (12g soluble fiber derived from grains, fruits & veggies. Soluble fiber helps lower cholesterol, stabilizes blood sugar levels and helps prevent fat from being absorbed.) 🥤2 tbsps- Maple Almond Butter 🥤1 tsp- Bee Pollen (Bee Pollen is a complete protein rich in
Summer nutrition is hard. My activity level in summer is great. So much to do outside and tons of walking and running, days are longer so more time to “fit” in a workout. BUT Nutrition- different story. BBQ, ice cream and drinks happen a lot in the summer. Staying on track is about 👊DETERMINATION 👊 because let’s be honest...motivation comes and goes. 🤷♀️ Your WHY...your GOALS...they have to be big enough to push you past every excuse that you can come up with. I can come up with some pretty good excuses. I just keep my focus on the end goal. In the 2 years I’ve been following an exercise program, I’ve shown up for EVERY WORKOUT! Recently, I’ve leaned in harder to the ONLY nutrition program that I’ll ever do, because these little containers will give you results. 🧡💛💚❤️💜💙 You see, the change doesn’t always happen on the outside. The mental strength that I’ve developed has been incredible. That is what will keep me going when these next few months get HARD. And they will get hard. 💪BUT I am stronger 💪 Set yourself up for success by getting on track now and having the right habits established before summer gets here. It takes 21 dats of consistent effort to create a new habit ( or break an old one) It won’t be easy but I am here to help you I’m up for the challenge. I’m starting on April 29th Are you??
_ ❗️❗️Get Ready for Summer Challenge is halfway over but you can still register for the membership and follow the program - . . Sign up for my monthly membership ONLY $7.99/mo and get access to quarterly challenges, unlimited workouts for home and gym. accountability and structure & SO much more
Save and share this one. These need to be a staple in your training!! Anti rotation movements are hands down one of the best ways to work the deep core. You bet your sweet bottom we work the heck out of these in the Strong Like a Mother Program!!! 😅 So many variations...so little time. Here are four of my favorite ways to incorporate anti-rotation training. Number four makes me cuss—every. time. These look easy enough, but I promise you...try these and then leave a comment. Harder than you thought, huh? I love sneaky-hard exercises!! Turn on the sound. My cues are important on this one. Want more unique total body/core training. Come workout with me! Link in bio!!! We make core training fun and challenging (but safe, too!!). Pants are @loveandfitshop. Love them. Let’s me tuck it all in...you feel me? (#twinskin). #getmomstrong#resistanceband#antirotation#transverseabdominis#pelvicfloor#diastasisrecti#absafterbaby#postpartumfitness#momswholift
I vividly remember being a few weeks #postpartum and super freaking excited to get back to a workout routine again. And then ya wanna know what happened? I got smacked in the damn face. ————— I was so focused on how fast I could “bounce back” to my pre baby weight that I lost focus of just doing the small stuff. It’s like when you’re down 10 with 3 minutes left - one three point shot isn’t all the sudden gonna be worth 10 points and tie it up. No, it’s the defensive stops, the good play for a wide open layup, a steal and a fast break and an open three that get you back in the game. 🌟All the small victories added together over time.🌟 It wasn’t until I stepped off the scale, stopped analyzing my stretch marks and just started showing up every single day that I began to see change. Every 5am workout. Every salad. Every superfood shake. Every “no thanks, I’ll pass.” While still letting myself LIVE and giving myself GRACE. Girl, you aren’t gonna eat a salad today and be 20 pounds lighter tomorrow. And let’s be honest, is the 20 pounds REALLY what it’s about? Or do you wanna be able to chase your kids around when your fifty? Or do you wanna feel sexy AF on your wedding day? Or do you wanna be alive when your great grandchildren walk this Earth? THAT’s what it’s about. Strive to be the healthiest you can be each day and everything else will fall into place ❤️ Enrollment for my Rockstar Fit Club is OPEN! Need help making the first small move? Check out the link in my bio 😘🤩
How I feel after my workout vs how I feel during my workout. ➡️ . . I have been doing a new program that I have been freakin lovinggggg. It’s so good on so many levels. . . This sh*t is a full body workout that will challenge your body, your muscles, your mind every week for 20 MINUTES A DAY. Never did I ever think I could get such a legit workout done in that short amount of time. . . . It is helping tremendously with my core. Obviously after having two babies working my core is on my to do list. Pregnancy can leave you feeling like you’ve never done a sit up in your life, am I right? 😂 Every single move incorporates your core and I can feel it strengthening and tightening. #mamawin . . . It makes me feel like an athlete again! I’ve been an athlete my whole life and always played soccer up until I got pregnant with my son. I was also a full time kickboxing instructor prior to mamahood. Fast forward to post babies and I still workout but mostly I love to lift, which is great, but there a more components to fitness than just strength. This programs challenges them all and is helping me regain that, if you don’t use it you lose it! . . . If you want to join in on the fun because you’ve got some goals of you’re own then let’s get after it. Comment or shoot me a message and let’s goooooo! . . . #postpartumfitness#challengeyourself#switchitup#athleticmom
. Health - what does that word mean to you?? . Some will say: eating healthy or being at a healthy weight or exercising regularly or feeling good in their own skin. Whatever health means to you can drastically change your outlook on other aspects of life. . Here in the US we pay the most for health care but we take the worst care of ourselves! How does this make any sense?? We tend to jump to using a medication to “fix” our problem instead of getting down to the root of why we have a problem - whether that be extra weight, mood swings, anxiety, high cholesterol, diabetes, depression, hormone swings, disrupted sleep, low energy, skin issues, digestive problems, heart disease, etc. . Now I’m NOT saying medication doesn’t have a place because it 100% does. Lives are saved everyday because of medication. But all too often we want a quick fix to our problem when the problem typically didn’t happen overnight so it won’t get corrected in one day! . You have to invest in your health. You really are what you eat. If you eat junk then you will definitely feel like junk. Focusing on a whole good, plant based diet can literally turn your health a 180 degrees! . If you’re ready to change your life and get healthier I would be ECSTATIC to help!!
“CO/CREATE Moments” are snippets of inspiration and support to help you outside of your comfort zone to shine your brightest. ❤️☀️👯♀️ Today we ponder what Curiosity can do in the moments when we allow it to tango with pre-existing thoughts and feelings to shift our perspective or response in a certain situation. ❤️ Let me know how allowing more curiosity into your moments shakes things up or settles things down!
Its easy to work on what youre good at Its humbling to be reminded of what still needs work Change comes in challenge Change comes in discomfort We get better working on our weaknesses & get great by strengthening our craft Enough with the quotes but do you see any resemblances? Its no coincidence that anyone who is setting goals and reaching them follows these beliefs ________________ The "Pistol Squat" - not easy! These babies can serve your glutes big time & since it's #humpday I thought they would be appropriate. As you will see in the video, I e leg is definitely stronger then the other... I have some work to do 1st- Having a dominant side is a good sign that your glutes are imbalanced. Focus on performing more single leg isolation movements 2nd - Start by holding onto a wall, chair or on rhe side of a platform 3rd - Bad knees? Dont choose no exercise, just modify it. The worst thing you can do is to neglect areas after an injury has healed *note I said HEALED👌 Yes it will be weaker but strengthening that area will greatly reduce the risk of further injury. I have a torn meniscus & sprained ACL, both on my (now) dominant leg.... Overcompensating on my non injured leg left it fatigue... So point is, work equally to fix balance issues Happy Wednesday peeps & if its glute or leg day, throw these in at the end or beginning.... Just warm up those joints first👌
THANK YOU🙏 I would like to say a huge thank you to everyone that follows along my journey of life, supports me and trusts me with their own goals. Your messages and emails are what keep me inspired & always wanting to push more I realize there are many "influencers" out there doing their thing and for you all to take the time to message me & trust me to guide you means so much to me I have always just wanted to help people, see them happy and thriving and never feel like they aren't enough or that they aren't capable of doing what they want Ive lived there myself & one of the good things that came out of it was allowing me to have a better understanding of what it's like to have nothing, put in the work for ourselves and reap the rewards of giving back I am grateful to be able to do what I do, not only for the health of others but also my own Life is given but living is an option💙