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Posts tagged as #readacaption on Instagram

155 Posts

SWIPE TO SEE THE TRUE LIFE OF TAKING PICS WITH A 9 MONTH OLD PUP! ⠀⠀⠀⠀⠀ Hopefully, that got your attention! I want to chat about a lil something near and dear to my heart ♥️ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ Drumroll please…..the relationship with YOU. ⠀⠀⠀⠀⠀ I believe the relationship with yourself tends to be the most undervalued. Why? Because it’s the toughest + the hardest. ⠀⠀⠀⠀⠀ Do any of these resonate with you? ⠀⠀⠀⠀⠀ ◾️Who’s the first to put you down? ⠀⠀⠀⠀⠀ ◾️Who’s the first to second guess your decision? ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ◾️Who’s the first to remind you that you could do better? ⠀⠀⠀⠀⠀ My guess is that the answer to all of these is YOU. ⠀⠀⠀⠀⠀ I struggle with the relationship I have with me, but I keep working on it, cultivating it, making it a priority. Because it might be the toughest, but it’s also the most rewarding. ⠀⠀⠀⠀⠀ Because when I moved to Minneapolis 10 months ago, I had a realization💡 ⠀⠀⠀⠀⠀ “If I don’t love me, than who will…?” ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ I completely started over when I moved here. I had no friends, no family, just graduated college, and started a brand new job. ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ It was just me, myself, and I for awhile. ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ Let me tell you. I struggled. But I also reflected and I realized that I needed to be my own friend + take this time I had to grow myself. ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ I found a church, I began a personal trainer, I dove head first into personal development and I got my own little real life teddy bear (aka Poppy Marie). ⠀⠀⠀⠀⠀ I encourage you to take your struggles + your loneliness and use it to your benefit. Focus on you and grow, grow, grow🌱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is the one step you’re taking to build the relationship with you?!✨ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ #onlinecoaching
Letting go of the expectations of what I should be, & becoming exactly who I’ve always wanted to be ✨ • • • • #thinsilverline #readacaption #confidence #evolve #knowledgeispower #selflove #woke #happiness #loveyourself #girlswholift #goodvibes #inspire #motivate #girlswithtattoos #lifestyle #balance #healthy
I had absolutely NO caption for this photo while uploading it... Like what? Me? The caption novel lady? Who is this? Lol. -Originally took it for some quote about sitting @ the bar 🤷🏻‍♀️TO BE HONEST -But as I was here editing it a little bit, I was like wow.. I look thick.. & deleted it... Than said, no. I like it. This is me. I look good!! Than went to... but everyone remembers my lean leannnn self... but nope!  I’ve came such a long way that I’m finally confident in WHO I am. While working on my body every damn day, and in the best MIND SET I’ve been in while working on this thiccckness than I’ve ever been!💪🏼 I saw a saying right now, 💞I use to be “I am my body” to➡️ “I AM, & I have a body” - @anettedelarosa 💗 . . This mindset is what I’ve been in, & I’m falling INLOVE with working on myself, mind, body, & health than I have been in awhile. Watch me work 😘🙌🏼💪🏼💗. . . Thanks for the hospitality @firmeclub 😍🙌🏼🙌🏼🙌🏼
This caption might be long, but I feel like it’s very necessary. Spoiler alert! It’s not about my vanilla cupcake protein bars 😆 (They’re BANGING BTW) . . Today we see all of these foods, snacks, proteins and even “healthy” ice cream. Yeah these foods might be low in calories, low in sugar, “no sugar added, no calories” but is it really? There are many things being created with factory made ingredients that shows on the label there is no sugar. But these ingredients are very questionable. Are these factory made ingredients causing us to have diseases/health conditions? It’s not about what it says on the label, it’s what’s in the ingredients; if you see words like Xantham gum or things you’ve never heard of, chances are it’s not good for you! . . This brings me to the lovely fooducate app. Very simple, you scan the barcode on the box of the food and it rates your food from an A to a D. You bet if it’s a D I’m not eating it, C+ maybe 🥴, but the lowest I try to eat is a B-. Protein drinks I used to love I gave up because It was a D rating, you’d be surprised at those “healthy” ice creams, some regular ice cream is at a higher rating than those! . . At the end of the day, do more research than just looking at the labels. Macros are important and I know that’s all you want to look at, but the ingredients do matter. You want to make sure you’re putting the right ingredients into your body, it may appear to be healthy, so give it a scan. #kelstarkardio
"The church’s mission combined with the building’s uerused space gave Benjamin an idea for a business model. The artists occupy previously unused rooms of the church as studios, revitalizing the space and engaging the community through projects, recitals, and performances." Good Arts Collective, located in Elliot Park, is a cultural touchstone in their community. As part of our Downtown Assessments Program, we create Cultural Asset Maps that visually display your community's places, people, stories, and traditions. To learn more about @goodartscollective, and how to start the process of a Downtown Assessment in your neighborhood, tap the link in our bio! While you're there, make sure to explore the Asset Maps of Elliot Park, Cedar-Riverside, Logan Park, and Whittier.  Thank you to Good Arts Collective for this fantastic photo! * * * * * * #arts #artorganizations #madewithspark #sparkstory #stories #ourstories #artstories #neighborhoodstories #goodstory #warmstories #smallbusinesses #downtown #historicbuildings #thisoldhouse #smallbusiness #minnesota #culture #mnculture #thisplacematters #goodcause #followthem #follow #nonprofits #linkinbio #readthis #readacaption #getinvolved
Not gonna lie, some days I feel like I have it all together and other days I feel like I’m lost and have no idea what I’m doing. I’ve learned that life is more so of rolling with the punches and going with the flow rather than feeling like you’re all put together and following the plan. Fact is, there is no plan; or at least one certain one you’re supposed to follow. Each day you’re going to wake up and do the best you can. Each day will be different, you’ll make decisions and it’ll lead you to where you’re meant to be. And that’s not to say it’ll always be where you think you should be. The point is to know that wherever you are, is where you’re supposed to be. Tread lightly and instead remember that it’s okay to not feel okay sometimes. It’s okay to feel lost, and it’s okay to feel confused. What matters is how you pick yourself up, and all that you have 100% control of is your attitude. 🌟 — • • • • • • • #shein #sheinus #snakeskin #myboohoostyle #snakeskintrend #mydsw #humpday #thelovelylook #cateyesunglasses #stylegram #latinabloggers #fashion #fashiontrend #outfitshot #dressupdaily #readacaption #outftideas #lifestyle #fashionpost #ootd #styleblogger #fblogger #latina #latinablogger #lookoftheday #blogwithme #blogwithmefam
Looking BACK... #seewhatididthere #readacaption  As I’ve spent more time in the last two years focusing on my career, my goals regarding fitness have changed significantly... I got into fitness because I’d spent my whole life as an athlete of some sort - but after graduating from college I fell into a major slump, so I began lifting as a way to feel and look better again.  Then I found the fitness/bodybuilding community on IG, and I thought I wanted to get into competitive bodybuilding... then I started incorporating powerlifting because I loved feeling strong af... and I even dabbled in Olympic weightlifting to try something new.  But for several years, #gymlife was all I was about, and I realized it was a distraction from the fear that I was failing at what I truly wanted to do - which is perform.  Now, I use fitness as a means to be at my best on stage!  I’ve enjoyed where my fitness journey has taken me - but sometimes I struggle to think of things to post on this page where I’m currently at tho, so if there is anything you’d like to see from me here regarding fitness, please let me know in the comments! And if you’d like to see what I’m up to these days outside of the gym, head over to @karahowardofficial and give it a follow! 💕
Understand that SHIT HAPPENS. To ALL of us.👏🏻⁣⁣ ⁣⁣ It does.👊🏼⁣⁣ ⁣⁣ Whether your wife cheated on you, your husband divorced you, you lost your job, you ate six whole boxes of Girl Scout cookies and had to be rushed to the hospital, whatever.⁣⁣ ⁣⁣ These things happen, and they happen to the best of us. It might have been your fault, it might not have been your fault. It might have been something that has been building up for years or something that just happened yesterday.⁣⁣ ⁣⁣ No matter how it happened, when it happened, or why it happened, it happened. You know the expression, “there’s no use crying over spilled milk”? What’s done is done. 🤙🏼⁣⁣ ⁣⁣ At this point in your “shit happens” plan, you’re probably thinking that you’re the only person in the world that is dealing with this. Well, you’re not alone. We all have shit we’re dealing with – it’s HOW we deal with it that makes us who we are. 🔥💯⁣⁣ ⁣⁣ YOUR “SHIT HAPPENS” PLAN 👏🏻👇🏼⁣⁣ 🌟Vent. Get it out of your system.👏🏻⁣⁣ 🌟Realize that it’s not THAT bad. Do you still have a pulse? Good!  Things could be WAY worse. Even if you lose “everything,” you’re still alive and you can still turn things around. Please remember this: it is NEVER too late, and things are never as bad as they seem.  Everybody has crappy days, but few of us have real perspective on what a crappy day actually feels like.💯⁣⁣ 🌟Learn from it! Those who forget history are doomed to repeat it. Whatever happened yesterday is now officially history – LEARN FROM IT.🤓⁣⁣ 🌟Put it behind you. It’s done. You cannot change what has happened, you can only change how you deal with it. 👍🏼👌🏼⁣⁣ ⁣⁣ Are you with me?!🙋🏻‍♀️ * * * * #fullbody #movebetter #beatyourexcuse #howtogetfit #fitnessjourney #movewithpurpose #youareenough #getfitwithme #workoutmotivation #mentalhealth
Find love. Real Love. Ridiculous, inconvenient, consuming, can’t live without each other love.⁣💖 ⁣ 2019 has already been freakin amazing and I have a feeling it’s just going to get better! Gosh, I love you! 😍🤩😘
Y’all heard the quote “Be like a postage stamp, stick to a thing until you get there”?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Kind of a silly metaphor, but it really true. How will you ever know if you’re good at something if you give up before you learn? 🤷🏼‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Life is about growth and usually it takes a long time to get there/ see your growth, but it is happening every single day that you decide to take those small steps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t focus on the WHEN, focus on the WHY. 👍🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #grindsetmindset #keepmovingforward #readacaption
Happy 2019 everyone! Here are some GOALS I set out for myself to accomplish this year (in no particular order: - Stop stressing about IG Post Engagement + go back to just posting what I want and growing a following more ORGANICALLY. This past year I just got so overwhelmed with all of the RULES of posting (When,What,How,blah blah) to see the most engagement/likes/shares, etc. that I lost interest in just posting whatever the F I want. Sure I want to reach more people but I don’t want to force any content anymore. - BRAND and Grow my online coaching business into a small community of clients who I can give my attention to and who are COMMITTED to seeing results. Gonna make my coaching inquiry process more in-depth and not take on anyone who I don’t think I can build a solid relationship with. - Stop EXPECTING so much love from others (read: boyfriend) before I’m able to give that much love to MYSELF - Take care of and RESPECT my body more than I did this year - Take a shot at earning my IFBB Pro Card - NOT Rebound like an asshat after my shows - See my parents more often - Be more fiscally independent and responsible (this is a BIG one for me😫) And a great one I read from @bnicoletti_ the other day: - Be more aware of my toxic traits, especially catching myself when I’m being negative, and take ACTION on how I can change them! . Whew... that’s not even close to everything I want to do but it scratches the surface! . What are some of your goals for this new year? They can be fitness related, self-development related, business related, anything!! I’d love to hear them and if I can relate, maybe I’ll add some of yours to my list too 💪🏼 Here’s to a brand new year of getting fuggin’ uncomfortable and GROWING 🤘🏼
Basic white girl uniform activated 🦸🏼‍♀️ -  Making workout leggings chic 💁🏼‍♀️ -  Fighting against society’s diet culture bullshit 🤦🏼‍♀️ -  One selfie at a time 🤳🏼 -  #readacaption #fuckyoudietculture #rantcomingsoon #backedupbyscience #peerreviewed #doingmyresearch #fitness #nutrition  #lifestyle #bodybuilding #onlinecoach #lifecoach #personaltrainer #whitegirljoke #becauseithinkimfunny #nothingbasicaboutme #superhero #alaskawinter #its20belowzero #ootd #fashion #imcold #makkarfitness @beastmakkar
Y O G A Tomorrow, at 4 pm Gentle 🖤 Flow @theartofhealing4all ~~~~~~~~~~~~~~~~~~~~~ I saw a message reading "Trust the process instead of rushing it" You ever notice how when you start to pay attention all the messages that we come across seem to have such meaning? When I looked back at this video to post today here's the thoughts that came to my mind: ❌I couldn't get into lotus. ‼️And the tag on my top was hanging out the whole time.  How were these my first thoughts? You know how long I have hoped, dreamed and wished of a yoga practice like I have today? How long did I think that it would never happen? Years. I need the gentle reminder to myself, perfection doesn't exist. Everything in life is a process. Look how far you've come.The way we speak to ourselves is the way we feel about ourselves. And those thoughts that came up today, were helping no one.  You need to enjoy the journey just as much as the destination. So cliche but the reason we hear it so often is because its so true. So I'm readjusting to remember to enjoy the process. I don't need to have it all figured out, and all of my goals, even the seemingly un-achievable will come to fruition as long as I give some of my energy (not just thoughts) to them.  How's your self-talk lookin' these days? Do you know how to adjust when you need to? How do you do the readjustment? 👇 your comment can help someone else figure this out in their own life
Do you ever watch the sunset  And just sit and think about things  Just you and the sky and darkness  Giving your thoughts some wings  Sunset beauty makes you feel as though  Your life has meaning after all  To see a sight so extraordinariy  Makes you feel capable, strong and tall  It's funny how flashes of color  Like a sunset or sunrise can inspire  It can calm your inner self a bit  It's a scene you can never tire  The serenity gives you a chance  To put things in perspective  Life can be overwhelming at times  And a sunset can be reflective  So when the sky illuminates next time  Let your gaze do some drinking  Soak up all the amazing sights  And do some sunset thinking!  #sunset #sunsets #nature #sky #ig #photography #sun #landscape #clouds #madness #beautiful #naturephotography #sunsetlovers #photooftheday #vision #captures #naturelovers #skyporn #photo #instagood  #accraghana #shotoniphone #readacaption
Hellloooo, it’s me * @adele voice * 👋🏼⁣ ⁣ WHAT’S UP, FRIENDSSS ✌🏼⁣ I’m Mo, and if you already know me, I love ya. And if you don’t already know me, well, get to. 😂⁣ ⁣ A few of my “hats” include 🧢⁣ 🤰🏼 Boy mom (x2) 👫 Military spouse ⁣ 📲 Entrepreneur⁣ ⚾️ Yankee hat lollll ⁣ ⁣ I love ✨⁣ 👨‍👩‍👦‍👦 My family⁣ 👯‍♀️ Friends⁣ 💃🏼 Clients (who have turned into family!)⁣ 🍔 Food⁣ 🎤 Rap Music⁣ 🌴 Living in SoCal⁣ 🏃🏼‍♀️ Being able to move my body everyday.⁣ 💻 Being able to run my business from anywhere, anytime.⁣ ⁣ I dislike (ok, hate) 😂⁣ ⁣ 🚮 Fad diets⁣ 🚮 Lack of nutrition and exercise information/education in today’s school system.⁣ 🚮 Diet pills⁣ 🚮 The governments nutrition recommendations.⁣ 🚮 “It Works” Wraps (it doesn’t)⁣ 🚮 Keto Diet⁣ 🚮 People who ask me about the Keto diet. ⁣ 🚮 Simply Fit Board⁣ 🚮 Processed food (except Fruity Pebbles, because life 😂) 🚮 Protein shakes/bars⁣ 🚮 Waist Trainers⁣ 🚮 Fad Diets⁣ 🚮 The media promoting all this shit. 👆🏼⁣ ⁣ Oh, and I also do this thing where I help former athletic women who are now 15-30 pounds overweight destroy body fat in JUST 90 days! 💁🏼‍♀️🔥 #readacaption⁣ ⁣ MY journey has been anything but easy.⁣ ⬇️ ⁣ From being criticized in 5th grade by a doctor about my weight, to disordered eating, to hating my body, to being hospitalized with a rare autoimmune disease, to a 30 pound college weight gain, to losing it all, and gaining it right back with pregnancy, it’s been a wild ride.⁣ ⁣ But, I’m here now to educate. 👇🏼⁣ ⁣ I started my online business #getmofit two and half years ago, and have already impacted the lives of over 💯 women, and I hope to help YOU too. #linkinbio 😉⁣ ⁣ Shoutout to all you amazing women that have helped me grow, learn and improve my
When you hear the saying ✨If it doesn’t challenge you, it doesn’t change you✨ what does it make you think of? .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Raise your hand if you immediately thought about something fitness-related 🙋🏻‍♀️... .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Drop a 🙇🏻‍♀️ emoji if you thought of a different situation👇🏼 .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Where in your life have you taken the easy road? 🛣 .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is it with your health and physical fitness? 💪🏼Maybe you skip workouts because you “don’t have time” or pick up fast food because it’s “easier” 🍟🤷🏻‍♀️ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is it at work? 👩🏻‍💻 Maybe you’re afraid to ask for a raise, or you feel stuck in your current position but aren’t willing to seek out a job that could be a better fit for you .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is it in your relationship? Maybe you aren’t happy and no longer envision your partner being your “person” 💔 but you aren’t willing to have those difficult conversations or leave the relationship because it’s “easier” to stay because you don’t have the strength to be alone .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember growth and comfort don’t coexist. You can do hard things and it will be worth it in the end 🖤👊🏼 . . . . . #youcandohardthings #readacaption #mondaymotivation #homeworkouts _____________________________________ Top - @envyfitness - use code “Linds15” to save 💰
It's currently 34° in Nebraska. I would much rather be here in Utah. Getting outside would be easier if it was warm. ▫️ Look, you can't realistically run out in the cold to get your cardio in, especially during the winter in Nebraska ❄️ ▫️ So what can you do? Plan ahead. ▫️ 🏃Running in the cold: ▫️ •Wear several layers of clothing so that you can strip down as the intensity increases and layer back up during cool down or rest periods. ▫️ •Allow for adequate ventilation of sweat, as wet clothing will continue to drain the body of heat. ▫️ •In windy conditions(Nebraska), start your session facing into the wind and finish with the wind at your back. ▫️ •Wool is good, cotton is bad. New synthetic materials can work well- Nylon is great for wind chill and Gore-Tex as well because it's ability to block wind and waterproofing allow moisture to move away from the body. ▫️ ⏰Planning for longer workout sessions: ▫️ •If you can only make one trip to the gym, get your heavy lifting done first, then make time for cardio afterward- often times you want to use most of your energy during weight training. ▫️ •Workout sessions can be long enough as it is, so waking up earlier to plan for a longer session can help you incorporate cardio after your main lifting session.  It's time to get ready for Winter. Hopefully some of these points help you! Meanwhile, I'll be daydreaming of warm weather #freethenipplemovement - - - - #fitnessguru #healthandfitness #fitnessjourney #completenutrition #gymshark #fitnesscoach #fitnessmodel #niketraining #fitnesslifestyle #fitnessmotivation #workouttips #throwback #fitnessanywhere #cardiotips #bodypositive #acefitness #winteriscoming #lifestyle #coldcardio #wintercardio #beautahful #fitnesstravel #mindpump #stronger #trainsmarter #motivation #readacaption
On the real, I’m really strugglingggg. #readacaption Soooo much going on lately for me. If there’s one thing that’s certain, life never ceases to throw me curveballs to see how I can hang.🙄 I’ve been traveling for work 3 weeks straight and it’s not ending anytime soon. Matter of fact, I just found out I’ll be expected to travel back and forth across the state weekly for work, which REALLY throws off my routine. Don’t get me wrong, I’m the FIRST one to say “where there’s a will, there’s a way”. But mentally, the days away from home, feeling off of my routine, off my diet occasionally due to circumstances I can’t avoid, its all just really taking a toll on me. I’m trying my best to stick to my program, make my cardio and workouts daily, make the best food choices when I’m forced to eat outside my “clean” meals. But deep down I just feel like I’m slowly moving further away from my goals, making this show in December feels impossible and I’m feeling way off where I should be in my show prep right now. But ultimately, timing is everything. And if I don’t make this show there will be plenty others that will fit better with the timing of my life. My heart is very much into my fitness journey, it fuels me with passion and completely consumes me at times. So much so that I tend to forget I have other priorities to balance. LIKE WORK🤷🏼‍♀️. Like my current livelihood. Regardless of future opportunities I may be trying to align myself with. Life has a way of forcing balance on me when I start slipping too much in one direction. I can appreciate that because personally I truly struggle with balance. I’m 0-60 real quick! All or nothing! Obsessed or kinda not into it at all. So, I’m trying to keep my head up. Trying not to be so hard on myself. Doing what I can, with the resources I have available and trying to stay positive about it all.🙌🏼 “I may not be there yet but I’m closer than I was yesterday!” Vent
Hypoxia Training! 😷☠️ ▫️ As a flyer in the Air Force, we're required to take a flight physio course on hypoxia. ▫️ What is hypoxia? ➡️ Hypoxia is the lack of enough oxygen in the tissues to sustain bodily functions. Meaning, they decrease the amount of oxygen coming into our bloodstream. ▫️ The effects are pretty interesting and can be anything from increased heart rate(145+ in my case) to brain fog and even vision loss in extreme cases! ▫️ Swipe to see the full 4 minute video. Think you would want to try this!? - - - - #airforce #healthandfitness #fitnessjourney #completenutrition #gymshark #fitness #fitnessmodel #niketraining #fitnesslifestyle #fitnessmotivation #techschool #militarymuscle #gymflow #gymtime #aircrew #acefitness #workout #lifestyle #physio #hypoxic #usaf #hypoxia #mindpump #stronger #nutrition #motivation #readacaption
💫no one can dim your light when it shines from within 💫 • As I was driving to work today, I was listening to the radio and they were talking about things that motivated people. They posted a poll on Facebook asking people aside from money what is something that motivates them and a common answer was FOOD 🍒🥞🥓🍔🍕😝 • It really got me thinking, what motivates me? What is the reason that I get up and get going everyday? Of course, I LOVE food but I feel like motivation comes from a different source. My motivation comes from the Lord. I have a strong relationship with the Lord and I find my purpose in serving his people. I love God and I love people. I love to help others and just be there for other people. I strive to do at least one thing nice for my family member, close friend, coworker or even a stranger a day. It can be something so simple as sending a “thinking of you text” or bringing breakfast to work. • Just a little Tuesday morning thought and statement I had to get out 🙂 hopefully you find motivation not from external things but from an internal desire and light. • • • #feedmefightme #whatsyourmotivation #commentyourthoughts #shinebrightlikeadiamond #lovegodlovepeople #servepeople #internalmotivation #girlswhoarestrong #joyoverflow #goandgetit #fitchicks #loveyourself #tuesdaymotivation #tuesdayselfie #readacaption #girlswhopowerlift #empoweredwomenempowerwomen #renovateyourlife #renovateyoursoul #soundmindsoundbody #alwayshungry #keepstriving
Tomorrow’s blog post has more meaning behind it than just my usual #ootd posts! 💗 It makes me so excited to share and I hope you get the chance to read because it’s a quick lil’ something I whipped up, sharing why I do what I do and my main focus and ultimate purpose with my blog platform. For now, enjoy this 90’s TLC kinda vibes outfit. 📸: @joey_be_ill — • • • • • • • @targettag #targettag #targetstyle #mydsw #hmootd #ltkstyletip #readacaption #thelovelylook #kinaslookbook #stylegram #latinabloggers #fashion #fashiontrend #90sfashion #90sbaby #dressupdaily #90sstyle #outfitideas4you #lifestyle #fashionpost #ootd #styleblogger #fblogger #latina #latinablogger #lookoftheday #blogwithme #blogwithmefam
I’ve been in a current state where I’m just trying to absorb as much information as I can to better myself; mentally (most importantly), physically, and emotionally. As much as I think I’m doing just fine, there’s always room for improvement. ☝🏼 The more I analyze and the more I dig deeper, I realize that there’s so much to learn and so much to change for the better. Also, I forget how much I used to write in the past and how it helped me. Definitely going to be another implemented change. Writing my thoughts, brainstorming, and venting to myself on paper helped so much. 📝 I miss it 💕 I stopped because I got so busy but I’m starting again because I reminded myself that we make time for what matters most. And I matter most to myself, first and foremost. Anyone else journal or write? Or what else do you do to try and make yourself a better person everyday? Let’s share tips! 💛 — • • • • • • • #targetstyle #guccibelt #guccibeltoutfit #guccioutfit #fridayjr #ltkstyletip #almostfriday #thelovelylook #readacaption #stylegram #latinabloggers #fashion #fashiontrend #outfitshot #mentalhealth #bloggerlife #mentallystrong #ichooseme #journaling #lifestyle #fashionpost #ootd #styleblogger #fblogger #latina #latinablogger #blogwithme #blogwithmefam
3️⃣ tips to mastering time management . ✖️MAKE A SCHEDULE✖️ At the beginning of each week sit down and write a schedule for the week. Write down what absolutely needs to get done first. Underneath this portion write down the things that are less important but still need to be done. . When you make time to plan out your days and week in full, you will find that you have more time in the day. Planning is half the battle. . ✖️PUT DOWN YOUR PHONE✖️ So much time is wasted on our phones meaninglessly scrolling through instagram. You look up and holy crap its been 45 minutes (don’t lie its happened to you too) . Set a timer on your phone for 45 minutes to an hour and get some serious work done. If you need to work from your phone really focus on actually working and not taking “2 second breaks” . ✖️STOP MAKING EXCUSES✖️ Every single individual has the same 24 hours. . My 24 hours are no more important than yours but how I use mine is the difference. I plan my days (almost) to a T. I know what has to be done, I plan time for the gym and yes I even plan time to relax. . Try out my time management tips and comment below how you make the most of your time⤵️ . #strongerwithali #iam1stphorm #timemanagement
She conquered her demons and wore her scars like wings... . After my talk on Saturday at the @theuncommonwoman, back in my hotel room I stood in the mirror and gazed at myself for a long time. . It was like a door way had opened and looking back at me was who I knew I was always meant to be. . This felt like a ceremony. The shedding of the last fragment of my  fear. . I stood in awe of the woman who gazed back at me. Strong. Powerful. Fearless. Confident. Grounded. This woman knows she has a message. She knows she has a mission. She knows she was here to make change. . This woman wasn’t her stretch marks, her lose skin, the bullying as a kid, or a victim of her childhood sexual trauma. She is so much more. . This woman knew who she is and who she was to the world. For the first time - I saw she was me. . I emerged a different woman who saw her scars as wings. . Soar goddess. . Soar. . .. ... #pwr2change#pwr2changemovement#womenempoweringwomen#bodyimagemovement#releasingthefear#mindsetquotes#changeyourperspective#fitfam#fitnessforlife#healthyliving#healthylifestyle#transformationtuesday#igtransformations#metoo#shebelievedsoshedid#publicspeaker#motivationalspeaker#inspirationalspeaker#createanimpact#readacaption
LET’S GET PERSONAL... ▪️ ▪️ ▪️ Here are two photos of me. The left is my freshman year of college and the right is me this morning. That’s 5 whole years between those photos. Although a physical transformation is clear, that’s not what I want to talk about. I want to talk about the two different women in those photos. ▪️ ▪️ ▪️ The woman on the left was battling major depressive disorder and anxiety. She was partying every weekend. Drinking UV Blue  with a side of Papa John’s pizza. She was a negative nelly with an ungrateful heart. I’m not saying my freshman year was miserable, because it wasn’t. I joined an incredible sorority, at an amazing university, met my lifelong friends, and made the decision to pursue business as a career. But that girl on the left was STRUGGLING—with her weight, her future, and herself. ▪️ ▪️ ▪️ Fast forward five years to the woman on the right. That is ME. That is the woman I am proud to be. I have grown my faith in God, am pursuing my dreams, leading a positive life, filled with gratitude, and I’m truly, wholeheartedly HAPPY. ▪️ ▪️ ▪️ How did I do it? I took control of my life. I stopped being a passive observer and became an active participant. I got the help I needed, I changed what I didn’t like about myself, and decided that I am worthy of happiness. ▪️ ▪️ ▪️ I’m telling you all of this because I know many of you are going through similar struggles. Please know, that I believe you in you, promise that you deserve happiness, and I know that you are worthy of a fulfilling life...Grant yourself that gift. ▪️ ▪️ ▪️ #substancechurch #transparency #transformationtuesday #proudbutneversatisfied #loveyourself #transformyourmind #evolvewithemily #atribecalledbliss #girlwashyourface #freshmanyear #postgradlife #twentysomethings #berealwithyourself #takeachanceonyou #consistencyiskey🔑 #ptulaactive #balanceathletica #certifiedpersonaltrainer
Yesterday I gave myself the time after work to do absolutely NOTHING. Even though there was things I should’ve been doing, my body was telling me “Girrrlll, I need a break.” And let me tell you.. it felt SO GOOD. 🙌🏼 I feel recharged and ready to take on the rest of the week like the boss b*tch I am 😆 So take note, rest when you need to! — • • • • • • • @targettag #targetstyle #mystyle #readacaption #letsdothis #ltkstyletip  #thelovelylook #latinabloggers #stylegram #latinabloggers #fashion #fashiontrend #outfitshot #outfitsociety #lablogger  #labloggers #outfitideas4you #lifestyle #fashionpost #ootd #styleblogger #fblogger #latina #latinablogger #lookoftheday #blogwithme #blogwithmefam
Feeling pretty crummy lately. Pretty sure I'm sick from the flu shot I got a couple days ago. So here's a throwback to my latest shoot with @alanrrust it's always a great time! And if any of you are going to the gym today, lift some extra weights for me! 💪 - - - - #fitnessguru #healthandfitness #fitnessjourney #completenutrition #gymshark #fitness #fitnessmodel #niketraining #fitnesslifestyle #fitnessmotivation #gym #gymlife #gymflow #gymtime #bodypositive #acefitness #workout #lifestyle #abs #cardio #squat #manup #mindpump #stronger #nutrition #motivation #readacaption
🌟For moms who want to raise their FAMILIES and their BUSINESS🌟#readacaption⠀ ⠀ My BRAND NEW Business Mastermind for #mompreneurs is OPEN for APPLICATIONS 🙌🏻⠀ ⠀ LINK IN BIO TO APPLY👆🏻I have only a few spots left so don’t delay because they will fill 😘⠀ ⠀ Motherhood is crazy isn’t it? ⠀ Wanna know something even crazier, trying to RUN A BUSINESS while RAISING your kids 🤣🤪⠀ ⠀⠀ ✅ Here’s what we know:⠀⠀ ⠀⠀ We want this. We’re committed to doing what it takes to create a business that both fulfills us and that’s financially profitable.⠀⠀ ⠀⠀ We have what it takes. We’re smart, driven, and passionate.⠀⠀ ⠀⠀ We need to take ACTION to make it a reality. We need guidance beyond Google from someone who's already achieved what we’re dreaming of.⠀🙋🏼♀⠀ ⠀⠀ ❌Here’s what we don’t know:⠀⠀ ⠀⠀ Everything else… 😕⠀Online Business is changing FAST and if we aren't changing with it, we are gonna be left behind. We've done the basics and now it's time to GROW. To shit or get off the pot basically😜. ⠀ ⠀⠀ So many have tried in the past and “failed” so they just gave up. Other let the fear of failure keep them stuck entirely.⠀Either way, so many #moms are STUCK and unable to do what it takes to make this thing WORK⠀ ⠀⠀ Which is how the Mastermind was born. A small group (10 ppl) of kickass mamas plus me 🤗 by your side every step of the way👊🏻⠀ ⠀ Here's how you know if you are ready to APPLY:⠀ 🔥Ready to go “all in” on building your online biz⠀ 🔥Ready to add value, take action, and have a passion for helping people.⠀ 🔥Are stuck in a rut of inaction and looking for a group of like-minded mamas to do this damn thing with.  LBH this shit gets lonely⠀ 🔥Crave accountability to #getshitdone ⠀ 🔥Are ready to see a return on their energy meaning you have been doing this for a year or more and are ready to GROW the hell
#mantramonday #readacaption . Here is some quick insight to why undereating is just as detrimental as overeating. Many people fall victim of thinking that cutting their calories is the key to successful weight loss. ❌ . Our bodies NEED a specific amount of calories to keep vital functions going including circulation, cell production, nutrient processing, protein synthesis, and more. This is called the Basal Metabolic Rate (BMR). We don’t think about our bodies at the cellular level; instead we focus on the way we look and the number on the scale which isn’t always the best indicator of progress. . Remember that food is energy, and your body needs energy to function and survive. Properly fuel your body with nutrient-dense foods and your hunger levels will lower while your metabolism elevates. Lower calories equates to a slower metabolism which doesn’t allow the body to power through daily activities leaving a feeling of sluggishness and irritability. . Contact the studio to get a FREE body scan to learn your BMR (min calories needed at rest) so you leave undereating in the past and start properly fueling your machine! 💪🏽🙌🏽 • • #personaltrainer #fitness #fitnesstips #motivation #recovery #musclegrowth #resultsdriven #fitfam #atl #personaltrainerlife #bodydesignpt #atlanta #gymismyoffice #burnfat #havefun #meetpeople #fitfam #fitness #healthylifestyle #acecertified #acecpt #certifiedpersonaltrainer #bdpt #midtownatl #nevergiveup #dontquit #fitfriends #fitfamily
Being as today is #worldmentalhealthday and just yesterday I wasn’t feeling like myself, feeling down, overwhelmed, and just trying to isolate myself, today was a nice reminder of how important it is to take care of yourself, your mind FIRST. Although I’m feeling so much better now, us openly talking about our internal struggles leaves the floor open for others to feel vulnerable and know that they aren’t alone. I know the feeling of not being able to pinpoint what it is that’s wrong, and not being able to explain why you feel the way you do. (Not to mention the domino effect that becomes after that.) But I also know what it feels like to overcome that feeling and come out on top, even better. It’s such a blessing to be able to see the light at the end of the tunnel and know that you pushed yourself to keep going. Reminder that YOU ARE STRONG and YOU CAN DO THIS. YOU ARE SPECIAL and YOU MATTER. Check up on your friends, even the strong ones - everyone is fighting a battle you know nothing about. ❤️ — • • • • • • • @targettag #targetstyle #cheetahprint #fallvibes #fallinspo #falloutfit #humpday🐫 #thelovelylook #fallfashion #stylegram #latinabloggers #fashion #fashiontrend #outfitshot #outfitsociety #readacaption #outftideas #fashionpost #ootd #styleblogger #fblogger #latina #latinablogger #lookoftheday #blogwithme #blogwithmefam
How to train after taking a few days off 🏋️ ▫️ We all have times where things come up in our lives and we can't make to it to gym for a few days. So I decided to record the following video to help explain my version of how to get back into the swing of things. ▫️ One thing I didn't talk about is how the muscle building adaptation signal will peak at 48-72 hours(this is backed by studies). With that being said, after going three, four, or even more days without working out, that signal is gone. ▫️ So our goal with this workout is to reactivate that signal throughout our entire body. Which is why I suggest such low volume per muscle group - you want to be energized and ready for tomorrow's workout! Let me know if this kind of post helped you ✌️💪
"Look in my eyes, Eddie. The way I see it... we can do whatever we want. Do we have a deal?" Excited to see the new @venommovie today! Anyone else? 📷 @alanrrust
Back, Shoulder & Ab Workout 🔥 ▫️ Haven't posted a workout video before, so let me know what you think! ▫️ Recorded one of my foundational workout days (abs not included in the video). This specific workout is for working on I'm balances, which is why it includes mostly unilateral movements. ▫️ 1.) Dumbbell Rows 3 x 8-12 2.) Hammer Strength Iso Row 4 x 8-12 3.) Single Arm Lat Pulldown 3 x 8-12 4.) Dumbbell Shrugs 4 x 8-12 5.) Dumbbell Curls 4 x 8-12 6.) Spider Curls 4 x 8-12 *Not In Video* 7.) Reverse Crunches 4 x 6-10 8.) Floor Crunches 4 x 8-12 ▫️ I may record a separate video explaining how I work my abs and how to target them bc people tend to have a hard time working their abs and end up working their hip flexors instead. ▫️ Happy Friday-eve! ✌️
Why do people have these "end goals?" 🤔 ▫️ So many people have these goals where they have it in their minds that when they finally achieve them, THEN they'll be happy. ▫️ When I get my dream car, THEN I'll be happy... ▫️ When I lose 100 lbs, THEN I'll be happy... ▫️ When I get a good job, THEN I'll be happy... ▫️ Let me tell you what's wrong with this: "THEN." ▫️ You get caught in this neverending loop where you have a vision of where you'll be happy, you get there, and then you're chasing the next thing that will make you happy. ▫️ Don't get me wrong, it's great to set high standards for achievements - I think it's a great motivator.  BUT, you don't want to get caught in that neverending loop 👆 ▫️ In order to ENJOY the process, you must first understand this... ▫️ The world will go on regardless. With or without you. ▫️ I know, it sounds very pessimistic and it's a hard pill to swallow, but hear me out. ▫️ Eventually, you'll reach that end goal, but that fulfillment will come as a result of relaxing into and ENJOYING the process of introspection, self-discovery, self-actualization, and connection. ▫️ The greatest sense of fulfillment is the journey of discovering your values, understanding and building your strengths, and living your purpose. ▫️ Enjoy the process 🤙
#transformationtuesday ▫️ One year ago ➡️ today Can you spot the difference? I got some cool new glasses! 🤓 ▫️ But seriously, I've made some small changes:  My skin's better I'm in a better mindset My muscle is more defined My hair doesn't look as good 😂 I shredded down a little bit I'm wayyy more mobile My ARMS are bigger! ▫️ If you've know me for a while, you've know that I used to have twigs for arms. My arms are naturally longer than they should be AND I've never had interest in training them. 🤷 ▫️ So if you're trying to build your arms(or improve your bench press like me), focus on upping the frequency and intensity. Your arms are one of those muscle groups that can take a lot of frequency. ▫️ Also play around with your rep scheme and dropsets - starting out with a heavy weight you can do for six or so reps, then dropping the weight by about 30% and doing 6-10 more reps. Your arms will blow up 💪
What is an active recovery day? ⬇️ ▫️ When you have a rest day, it doesn't mean you should lay around the house all day and do nothing.  Find a low intensity activity to do; Golfing, walking, hiking, you name it!  Going for a walk after lunch or dinner can make a HUGE difference in the way you feel - just getting the blood flowing can aid in digestion, lower blood pressure, and speed up recovery! 😎
Anyone wanna' take bets on me vs @nadeshot? 😄 ▫️ Tried my hand at golf today! Seriously though, if you're invested into bettering yourself then always be willing to try new things.  It's a great feeling to challenge yourself at something.  Then you'll feel so much more accomplished in life and be more ready to take on other challenges! ▫️ When's the last time you tried something new? What was it? What are you interested in trying right now?? 🏌️
Want to increase muscle SIZE? ▫️ The current phase of training I'm doing right now is to increase muscle fiber size and to get better pumps. ▫️ If you want to build and shape muscles through muscle fiber Hypertrophy, you need to make sure you're training within the correct parameters as well as training each muscle frequently enough to send a strong muscle building signal. ▫️ Here's how my program looks for this phase ⬇️ ▫️ Foundational Workouts: 6 days/week ▫️ NEAT Sessions: 10-12,000 steps/daily ▫️ Mobility/Priming Sessions before each workout. ▫️ Sets/Reps: 3-4 Sets & 8-13 Reps ▫️ Rest: 60 Seconds Between Each Exercise ▫️ Here's an example of my chest, shoulder & tricep workout from yesterday: ▫️ 1.) High To Low Cable Flye 3 x 8-12 2.) Incline DB Chest Press 4 x 8-12 3.) Alternating Hammer Strength Incline Press 4 x 8-12 4.) Standing One Arm DB Push Press 4 x 8-12 5.) Seated Heavy Rear Delt Row with Dumbbells 3 x 8-12 6.) Seated Side Lateral Raises 3 x 8-12 7.) Rope Tricep Pushdowns 4 x 8-12 8.) Overhead Rope Extension 4 x 8-12 ▫️ If this plan sounds like something you would be interested in, shoot me a DM! 📩
What's something that's holding you back? ▫️ For me, it's fear. ▫️ Fear of "imposter syndrome" Fear of failure Fear of embarrassment Fear of judgement Fear that I might not like what I choose to do ▫️ Something that SEALS like to say is, "Anything worth doing in life is worth overdoing." ▫️ I translate this to meaning, "We only have one life and what you want might scare you at first, but do it anyway. It's worth finding out and failing than never knowing." ▫️ So ask yourself what it is that's holding you back. Whether it be in your relationship, your business, your health, give it a try! ▫️ Don't let fear hold you back from achieving your life goals. ▫️ LEGEND Tee @ghostlifestyle 👻
Throwback + Training Tip! ▫️ 1.) Work Hard 2.) Have Fun Whilst Doing It 3.) OVHD Tricep Extensions Are Great Mass Builders For The Triceps! ▫️ Thanks again for the spot, @mean.green.7.3 🙏
First day of Fall! 🍂🎃 Ever experience a time or season that rolls around and you can't seem to enjoy it because you associate it with some bad event? ▫️ That's me with Fall. My past few haven't been all Jack o' lanterns and joy. ▫️ I associated the season with negative events and it kept me from enjoying it. It wasn't until I realized how much of a waste of time that is, that I started to actually enjoy every day of my life. ▫️ Life is too short to let the burdens of bad memories ruin today. -J.J.Rumsey
#readacaption 🗣  How I eat is none of your business. ‼️ As a society, I'm certain that most of us at least know what we should be eating -- whether or not we do that is up to us.  And that's just it. It's up to us. As individuals. In an ideal world, with all this nutritional information at our fingertips, we should all be happy with our weight and dietary choices. That's hardly the case. We're still a nation that's nearly 38% obese, with a 66 billion dollar diet industry that is thriving.  I don't judge others for their food choices, and when I'm eating around others, I say a silent prayer that they won't judge me for mine. But they do. When I dine out with others, I'm "that" person. That person who asks what kind of oil the food is cooked in. That person that asks for a burger without the bun. Rarely do I ever go to a restaraunt and order straight from the menu without asking that at least three changes or substitutions be made. I make special requests at family gatherings and suggest cooking at home over eating at a restaurant. I'll turn down food others have made if I know it will make me feel anything less than optimal later on. "It's not going to kill you." "Live a little." "You have to try it, I made it [insert allergen]-free for you." "Ugh. Poor thing. I used to eat like you when I was trying to lose 40 pounds." These types of comments cause shame and guilt. I'm venturing to say they're meant to. Even without these comments, I have felt guilty, embarrassed, and like a snob for how I eat. The sideways looks, the comments, and the judgments make me question my food choices and give in to the opinion that I should -- "just this once" -- have a food I don't typically have because it's "normal," and “won’t kill me.” CONTINUED IN COMMENTS ⬇️
For those of you who don't know: I'm getting married to my bff in 2 weeks!  Anyway, my biggest concern has been not being able to get to a gym the week of (we are getting married back in NY in the Adirondack Mtns ⛰ The closest gym would probably be 1.5 hrs away from where we would be staying.  It's been bugging the crap out of me that this is my ONE concern.  I should be excited & happy to see all my friends and not worrying about getting my workouts in!  But, I'm only human & I'm not going to punish myself for thinking this, Ik if I get a few workouts in I will feel my best on my wedding day.  The one thing I need to change is: to stop OBSESSING over it.  Things I can do: run, hike, HIIT, body weight things, walk.  I want to be able to enjoy myself with friends & family that I haven't seen in 8+ months.  So my goal is to feel good & get a few workouts in & still enjoy my limited time with friends/family & most of all my time with my love.  Moral of the story: STOP OBSESSING & MAKE THE BEST MEMORIES. You can do both.
So much work goes into being lean.  TIME. Blood. Sweat. Tears. Lack of sleep. Mood swings. Hunger pains. Late nights. Earlier mornings.  Not many can wrap their heads around the fact that as a competitor we spend “x” amount of weeks during the year getting ready. Waking up leaner everyday and it’s never enough. Than after prep it slowly fades away.  I’ve found my sanity in wanting to improve. I don’t identify myself either way. Both times in my life whether it be in or off season, I am me. And I’m more than happy with that. Embrace yourself, embrace your happiness.  #prepdiaries #readacaption
#motivationmonday courtesy of  @jana_roller 💪👉 "Looking back, I spent years making excuses for myself. I had every reason NOT to change my lifestyle no matter how bad I wanted it. The want was stronger than the NEED or the WHY! . Let’s flip the script . Most of the time we come up with all the reasons, excuses and blocks to hold us back, but imagine this... . Think of all the reasons why you CAN do this and the benefits to your life. . It’s easy to get sucked into the self doubt tornado 🌪. One nasty thought becomes two and the next thing you know they are breeding like rabbits 🐇 . This is why we need a WHY. . No action is worth anything or has value unless it has a purpose. If you don’t know why you are making a change then it becomes easier to give up. You will stand still. Going no where, spinning your wheels. . But when you have a purpose, a vision, a goal and a WHY to your actions, then you have something to push you forward. Think of your journey as an ocean, you as a boat and your why as the sails. Sails don’t work unless you know how to guide them. Give them direction. The wind will blow you all over the place, could take you into dangerous waters, capsize your boat, and even cause you to sink unless you know how to direct your sails to navigate the waters. ⛵️ 🌊 . Give yourself all the reasons TO do this for yourself. So the next time you find yourself coming up with all the reasons not to, flip the script. Change your mindset and set sails!" .. ... .... #transformationtuesday #extremeweightloss #readacaption #weightlosstransformation #weightlossmotivation #weightlosscoach #mindsetshift #mindset #fitness #fitnessinspo #inspiration #changeyourlife #fitnesslifestyle
Now that I have your attention... This is another test.  ___ Let me re-iterate, human optimization should be the main goal. We all should be able to have the luxury of intuitively eating, intuitive workouts, having a sense of purpose, and being truly happy. Oh! And most importantly- aging like fine wine! ___ True fitness is chasing health and fitness in every aspect of our lives. Doing bicep curls and hitting your macros in my opinion doesn’t make you “fit” it just makes you someone with big biceps.  Chasing human optimization and trying to better ALL of you should be the goal. ___ Train and work on: ▪️Performance ▪️Health and Wellness ▪️Spirituality (whatever that might mean to you) ▪️Mental Health/ Mindfulness  ___ Congratulations if you read this, you passed. Let me know you passed by answering the following question in the comments 😊  What are you doing to better yourself besides hitting the gym? For me; lately I’ve taken more priority in listening to personal growth audio books and really trying to eat more paleo-ish.
THIS.  Health in general does not mean dieting.  Dieting is DUMB. What is the point?! To follow an unrealistic diet plan & restriction, lose weight & then gain it back bc you just can't maintain a 700 cal diet forever, or a diet with "no carbs" I •P R E A C H•  living a health lifestyle. When you don't restrict & have that craving once in a while, you won't crave as often. It's all about making those small changes to live healthier.  For me that looked like: going from white bread to whole wheat/grain bread, same with pasta. Actually looking at ingredients & knowing what I was eating. Making conscious choices & falling in love with the way I felt when I kept a cleaner diet. Not obsessing over the gym, going when I feel and taking rest days but still crushing #goals. 💪🏼 When I made this lifestyle change, I saw changes physically & mentally.  Before it was an endless cycle of trying to eat healthy by not eating carbs/fat and being miserable and then overeating not so good foods when I craved something.  Educate yourself about nutrition & health.  Of course I still struggle with some things but living a health lifestyle has changed so much for me. I've never felt happier/healthier in my skin while still enjoying those not so healthy but delicious desserts & burgers #yum.
In the world we live is hard to always “stay positive” for so many experiences we go through and people we interact with can interrupt our positive vibes! ✨✨ So how do we maintain this outlook while maintaining a real and authentic life? How do we constantly put the negativity to the side and smile 😊 while making opportunities happen? ✨✨ Personal development are big buzz words that are thrown around in the fitness community. But what do they even mean? Is listening to some (insert favorite motivational speaker here) weekly enough to suffice as my mindset training? And what if you’ve been doing said mindset training on a regular basis but have her to see an improvement? Are you flawed? Or is what your doing flawed? ✨✨ I can speak to this positivity and mindset training from a very personal and emotional experience. For me, growing up I was always known as a positive person. You could always count on me for a smile and an uplifting thought. This was easy to do when my problems and interactions were controlled and limited but as I got older and responsibility’s increased along with social interactions and pressures something shifted. ✨✨ You see I had stuck in my mind that I WAS ALWAYS TO BE POSITIVE. I was always going to look for the silver lining. For the rainbow 🌈 after the storm. This mindset was something I was proud of and became part of my hard wired identity! It was just who LISA was! ✨✨ That being said It was so hardwired that I began to feel feelings and encounter experiences that left me feeling all sort of ways! This external influence of negativity and complaining which is ever present in today’s world combatted with my hardwired thoughts made me smile and find positives in others situations all the time. Because of my outlook i was someone that many people came to for help and advice. This constant focus on helping others find the light left me to feeling mentally drained and exhausted. ✨✨ This lead to a mismatch
Japan, it's been real, it's been fun...but man, it sure feels good to be back in the USA! 🇯🇵🇺🇸 ▫️ On a side note, do you have any suggestions on photo editing software/applications? ▫️ I haven't been editing or altering my photos lately, but I think it would be cool to bring these photos to life even more! 📸 ▫️ ▫️ ▫️
Thank you to everyone who contacted me in relation to my last post! 🙌 ▫️ I actually received a few more inquiries than I thought I would, so I apologize if I can't help everyone to my full potential. ▫️ I want to be able to help each of you As Much as I can and I only have so much bandwidth go give(especially while I'm new to this). ▫️ Since the question has come up on multiple different occasions, I'll answer it here... ▫️ Right now I'm working a full-time job, but I'm getting everything set up so that I can coach people on the side. Now, I've never owned a business, but I would find it safe to say that SETTING UP the business is one of the more lengthy and tedious parts of it. ▫️ That being said, you can expect me to open up my online services within a couple months(around October)🔥 ▫️ I can't wait to help each one of you and see how much we can grow! You might not be able to tell by my smile in this picture(taken at midnight AFTER I woke up for an early flight), but I'm freaking STOKED to start this process! ▫️ Start the week excited to wake up and work everyday! Let's GOOO! 👊
⁣ 🖤YOU HAVE TO FALL IN LOVE WITH THE PROCESS⁣ ⁣ 🦄If you could make a wish and wake up with the “body you’ve always wanted” —⁣ ⁣ Would you take that deal?⁣ ⁣ Do you think you would be happy when you woke up?⁣ ⁣ SURE.⁣ ⁣ Maybe for a few days...⁣ ⁣ Then you would realize—⁣ •I didn’t do anything for these results⁣ •I didn’t work hard⁣ •I didn’t dedicate myself⁣ •I didn’t make those decisions in the kitchen⁣ •I didn’t teach myself about the importance of nutrition⁣ ⁣ You might feel good about yourself, people might compliment you, but what are they complimenting?⁣ Your ability to find a magic genie? Lol⁣ ⁣ 🖤YOU HAVE TO FALL IN LOVE WITH THE PROCESS. ⁣ The road to your goal. ⁣ The journey that you are embarking on. You CANNOT be results oriented and expect to win the long game.⁣ (Unless your “results” actually mean something—they CANNOT be arbitrary.)⁣ ⁣ You say you want results but you don’t mean that.⁣ YOU WANT to be proud of yourself.⁣ YOU WANT to go through the BS.⁣ YOU WANT to learn your way through this.⁣ YOU WANT this to be a lifestyle.⁣ ⁣ You have to tap into your “why”, the reason I have a problem with you focusing on the results is because that’s not enough. Arbitrary-“goals” are not strong enough to get you to any REAL change. ⁣ ⁣ Your ‘why’ has to be big.⁣ Examples: I am getting healthier because-⁣ •I don’t want to die early because of heart disease⁣ •I don’t want to be one of the 100 million Americans living with High BP⁣ •I want to play with my kids outside without breathing issues⁣ •I want to increase my quality of life⁣ •I want to hike to beautiful places⁣ •I want to set a good example for my siblings⁣ •I don’t want society/the Man/food industries to win at making me obese and addicted to their product.⁣ •I want to live a LONG life, on my own 2 feet⁣ •I don’t want to have
Do you need an online fitness coach?⬇️ ▫️ ▫️ This took me a lot of courage to do, but I'll be taking on three clients for...FREE! (Yes, you read that right) ▫️ Let's just call it me celebrating five years of service! Crazy to think it's been FIVE years. 🇺🇲🇺🇲🇺🇲🇺🇲🇺🇲 ▫️ So, if you're interested in getting free coaching from muah, then shoot me a direct message! 📩 ***It might take me a day to get back to you due to the time difference/work***
Today I’ve decided that I’m taking my fitness + health journey a lot more serious 😸 . We woke up today, I had my daily fat burning iced coffee that keeps me full for about 3-4 hours. ☕️ Then we went for a walk, that we decided to turn into a run to kick off this journey 🏃🏼‍♀️🏃🏻‍♂️ . We just got back + I’m about to make my shake and work from home 🙌🏼💕 . I’m creating a platform on Instagram where I will be sharing my progress, my meal recipies, daily routine, and workouts (both at home + in the gym)! 🏋🏼‍♀️🧘🏼‍♀️ I want to be raw and real with this and I want to hopefully have some people join me with it!! 🙏🏼 Im thinking of creating a monthly “challenge” of workouts + meal ideas where everyone can participate! I’ll hold some giveaways too with the more people that participate!! 🎁🛍 . I think this could be a really great community for people who are trying to get back into a fitness routine, or start one for the first time! Even those who already have an established routine can join + share their knowledge! 👭👬👫 . If you’d be interested in being apart of this or to just follow my journey, let me know and I’ll PM you my Instagram name! 🤩💜 . . . . . . . . . #fitnesstrainer #freemealplans #freeworkouts #behealthy #gethealthy #doitforyourself #livehappy #choosehappy #changemylife #candyminimal #pastelvibes #readacaption #soontobemrs #weddingbodyinprogress #weddingworkout #followmyjourney #aesthetictumblr #suntan #outdoorphotography
💥PROGRESS, BABY!!!💥 ▫️ ▫️ Okay, so we all have that one muscle group we absolutely do not like training. ▫️ Why? ▫️ 1.) It just doesn't feel good, like how I don't like conventional deadlifts because my muscle recruitment is pretty poor there. ▫️ 2.) You aren't GOOD at it. ▫️ 3.) I'm sure there are more reasons, but 1 & 2 are what popped into my head 🙄 ▫️ Most likely, you're in category 2. ▫️ If there's one thing I've learned from competitors(you know, aside from hard freaking work, consistency, passion, etc.), it's how to train you weak areas! 💪 ▫️ Here's what I'm guilty of ➡️ I'll go into the gym, do most of my workout and save the worst thing for last. Then something will get in the way, or I'll cheat the last couple or reps, or I'll make up an excuse to leave early! ▫️ Here's what I've learned from bodybuilders and here's what your gym session COULD look like ➡️ Train your weakest area FIRST. Really focus on that area, THEN move on to the rest of your workout. ▫️ Say you train your weakest body part first, continue your workout, then you actually HAVE to leave the gym early. It's not a loss because you still trained your weakest area and made some MAJOR improvements. ▫️ Stopping viewing what you aren't good at as a failure(no wonder you won't be motivated to train that area) and start setting GOALS. ▫️ Clipped is some of my back workout from yesterday...pullups(UGH). ▫️ At the beginning of this year, I could do maybe two pullups with that added weight, now I'm performing SETS of six! With decent form! (Winning!) ▫️ So if you know you should be doing something, yet always find some reason to hold off on it, then do that thing FIRST! ▫️ This goes with anything, really... ▫️ Want to start writing more? Write while you drink your coffee in the morning(put down the phone). ▫️ Want to get your butt to the gym? Wake up before any of your distractions do. Start off the day
Sometimes I take selfies at the gym. I squat. I deadlift. I leg press. I do lunges and hip thrusts and use the adductor machines. I like rom coms and reality tv, I don’t have tattoos and I don’t drink alcohol. Big deal. I do a lot of things most guys - or most men my age - do not or will not do. I also DON’T do a lot of things men my age do. Does that make me better than everyone else? No. The point of this caption that very few will read, is that more often than not, I am confident in being different. Proud of being unique. No single person deserves the power to say you’re right or wrong for the choices you make or for enjoying the things you enjoy. Let them call you weird or abnormal or “like no other______fill in the blank.” Rise above it and exude confidence in NOT being like “everyone else.” ▪️◾️◼️ - - #readacaption #legday #confidence #consistency #pride #unique #different #positivity #positivevibes #goals #gains #blackandwhite #motivation #strength #inspiration #npc #physique #physiquecompetitor #bodybuilder #bodybuilding #fitfam #fitness #fitnessmotivation #fitnessaddict #thefitlife #gymlife #fitover40
🤪Machines VS Free Weights😵 ▫️ ▫️ My face when someone tells me machines are better VS my face when someone tells me free weights are better... (Swipe Left➡️) ▫️ This is an age-old debate with a simple answer...both. ▫️ To fully understand this, we need to look at what benefits they provide: ▫️ 1.) Functionality. ▫️ ➡️This is an easy win for free weights for the simple fact that movements with free weights involve more muscles than machines. ↪️For example: Imagine someone performing an overhead barbell press and someone performing that same exercise, but on a shoulder press machine. The person performing this movement standing with a barbell will be using their ENTIRE body to perform the movement, while the person seated on a machine will not. ▫️ Which brings me to the next point... ▫️ 2.) Isolation. ▫️ ➡️Where machines lack functionality, they make up for it through isolation of muscles! ↪️When performing an exercise with free weights, it may be hard to isolate a certain muscle while you're balancing and stabilizing with the rest of your body, whereas a machine makes it easier to focus on a simple movement. ▫️ 3.) Machines are NOT one size fits all. ▫️ ➡️Short people, tall people, small people, big people. Machines can't always adjust to YOU, but free weights DO. ▫️ 4.) Rehab. ▫️ ➡️Machines we're DESIGNED for rehab. Performing a squat on a leg press machine stabilizes your hip and knees, whereas a barbell squat is all multi-dimensional(which may not be the best thing for someone who is recovering from a knee injury). ▫️ 5.) Free weights burn more calories. ▫️ ➡️Going back to functionality...free weights burn more calories because they simply use more muscles than machines. Machines tend to put the body in a more stable, fixed position requiring less muscles to be activated. ▫️ 6.) Building muscle. ▫️ ➡️Free weights require more muscles to work, but can be
What do you do to get out of a “I’ll do it tomorrow” funk? - Every so often I hit this rut where I have zero energy, zero inspiration & zero motivation to do anything. Sounds like laziness, but I don’t even want to do things that I typically love! Yesterday I tried going to the craft store to give me a little #inspirationsparkle and that didn’t even work 😂🤷🏻‍♀️. - So.... what now? - Personally, I have to set super small realistic “goals” for the day and just get them done. Yes, I want to clean my entire house from top to bottom, make awesome content for the gram, be a unicorn and put away clean laundry the day I clean them, dust every crevice of my house and go to the gym for two hours every day ... but for now I’ll start by walking the pups around the block, sweeping the floor, uploading this month old picture & put away one load of laundry lol. - During this crappy funk, I’m CHOOSING to get out of this “I’ll do it tomorrow” mindset by setting and accomplishing small, simple tasks. I’m learning not to lie to myself by making unrealistic promises thinking that it’s only the thought and desire that counts. Doing SOMETHING, even small things, is better than doing nothing & wanting to do everything. - What helps you guys?! - #readacaption #unapologeticallyme #unapologeticallyraw
📝Plan Your Week On Sunday📝 ▫️ ▫️ Taking some time to plan out this coming week and figured I'd make it into a post/check-in! 💪 ▫️ What better day of the week than Sunday to make a plan! You get a chance to reflect on accomplishments from the week and what you want to get done THIS week. ▫️ Ever have one of those weeks that just feels "off" or where you think of so many things you could've done but didn't? ▫️ Well, whenever I feel this way it's because I didn't take the time to WRITE down my strategy to get those things done - it feels like I'm going into the week blind. ▫️ If you've been wanting to get into a regular workout routine, you'll quickly lose motivation if you don't know what you're working towards. ▫️ BUT you'll just as easily lose motivation if you set your goals too high and never accomplish those goals(this was a big one for me). ▫️ So a great way to start planning your week is to set 3 very basic, yet specific goals. If your goals are workout specific, they could look something like this ⬇️ ▫️ Goal 1. "I'm going to get into the gym, go outside, or do something physical for at least an hour every day." ▫️ Goal 2. "I'm going to focus on really pinning my shoulders back and flexing my lats while doing my deadlifts." ▫️ Goal 3. "I'm going to really concentrate on getting connected with my chest during this next workout." ▫️ Also, pay attention to the verbage ☝️ ▫️ Instead of saying "I want to," say "I'm going to" or "I will." Give your thoughts more power! It really does make a difference! ▫️ Making a plan that will garauntee you small changes every week, that way you can make consistent progress and build strong, healthy habits! ▫️ Did you like this post? What are your plans for this coming week? 😀
You know what this world needs more of? . L.O.V.E . Specifically, more SELF LOVE. . Learning to love myself was one of the hardest things I have ever experienced. I spent years tearing myself down, constantly comparing and abusing my body trying to be anyone else but me. . I had disconnected my soul from my body and healing that relationship has been a uphill battle. We hate our bodies, shame each other’s actions and constantly compare our entire lives against social media highlight reels. Of course it’s hard to know who are when we are always told who not to be. When you reach the top of the slope, looking down at the rocky slope, you develop a deeper gratitude for how far you’ve come. In that moment you realize how special you are, and how precious your life is. Your soul finds its way home and Oh boy, mine sure hit a massive home run! . My soul assignment aka purpose, here on this earth is to uplight women by showing them how to love themselves, and treat their bodies. I want to help women find their pwr2change. I want to be the lighthouse for women who are searching for themselves in the dark. And I hope that one day, our paths will cross and I will have the opportunity to help you. Xo . Coming up, I have a very real and deep podcast episode dropping Sunday’s (new podcast days!) All about my spiritual journey, and alignment. I hope you will tune in, and come join the conversation about spirituality and tapping into your intuition. . .. .... #woowoo#sisterhood#tribe#lighthouse#spiritual#spirituality#meditation#wellness#mentalhealth#fitness#nutrition#intuition#spiritualguides#selfdevelopment#personalgrowth#askyourselfwhy#readacaption#pwr2change#withferocity
❌Serious Question❌ ▫️ ▫️ (PREFACE: THIS IS NOT MY CAR, TWAS JUST FOR THE MEANING OF THE POST) So, I see a lot of people post a lot of the same stuff on here. I follow a lot of business owners, entrepreneurs, and fitness accounts(so IG typically shows me those types of accounts more often). ▫️ From a lot of accounts lately, I've seen short posts like this... ▫️ *Motivational Quote* ▫️ *Here's one of my 10 Lamborghinis* ▫️ *Life Talks* ▫️ *Informative Content* ▫️ So my question for you is, what content do you like to see? ▫️ If you follow someone for health/fitness, do you want to ONLY see fitness content? ▫️ Should someone in fitness NEVER talk about life? ▫️ Do you get tired of seeing materialistic items all the time? ▫️ Personally, I like a balance. ▫️ I can only take SO many motivational quotes before they don't mean anything anymore. BUT, occasionally I'll like to have a quote to reflect on. ▫️ Occasionally, a picture of someone next to their dope whip(did I really just use that term...whatever I'll keep it), it'll inspire me. ▫️ I think a balance can be had. If the person has genuine content and not the same thing over and over again, I will follow them. ▫️ So what do you guys think??
When you fly on a airplane the flight attendant will demonstrate how to use an oxygen mask in case of emergency. - - They instruct you to place the mask on yourself before assisting others. The reason behind this is that for most this is counterintuitive. We want to rush to help others before thinking of our own health and safety. - - Your life, your health and your well being is no different. You must first pour in to yourself before serving others. You can’t pour from an empty cup. Fill yourself up first. - - Taking care of YOU is not selfish it’s essential. You only get one chance at this life. Why go through it depleted and burnt out? - - Stop focusing on hustling and start getting aligned. Your actions should tell a story of your goal being achieved. Not a repeat of the previous pattern. It’s not about doing everything everyday but doing something daily. - - 𝐃𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬? I am currently enrolling a limited number of women in to my program. Click the link in my bio to learn more about my quick effective workouts and restriction free fat loss methods.
💯Affecting People VS Helping People💯 ▫️ ▫️ Can I get some 🙌🙌🙌? ▫️ Okay, you don't have to throw up spirit hands. This is just something I'm passionate about - while I'm listening to Real by NF. ▫️ Do you ever stumbled upon a page with a TON of followers; however, you don't feel like you can connect to the individual at all? There might be a reason for that. ▫️ I haven't done any research on this, nor is my point of view backed by any science(that I know of). But if I were to guess, the reason would be that they aren't being REAL. ▫️ Which brings me to my point, do you think there is a difference between AFFECTING people and HELPING people? ▫️ You see, I used to be obsessed with getting more followers, but that was ALL that was driving my engagement. I didn't get any followers, maybe a few more likes due to all shirtless pictures or whatever. ▫️ But now, actually being real, not worrying about following - but helping people. I realized that I don't need a million followers to change lives. ▫️ It all starts here. Being real. Spreading positive vibes. Sharing facts. Having great dialogue. 💯
Monday motivation: what if you don’t feel motivational on Monday?? Well... luckily, ya girl DOES! For an adventure seeker like myself it’s crazy that routine makes me so happy! But it does. New workout program has me feeling dandy while daydreaming of the weekend ahead in London with some absolute rockstars. I feel this energy of change in the air. I feel READY. I’m not sure how else to describe it. What am I ready for? IDK. (I’m the worst spiritual friend ever) What energy do you feel in your world? Want to be clueless & try to be insightful together? You bring the sage, I’ll bring the crystals and I’ll also bring the preworkout. Life is weird. Happy Monday! 🔮🌟💪🏼 📸: @thebrandingphotographer  #mondaymotivation #readacaption #ensusiasm
🕺What's your favorite cardio?🚴 ▫️ Personally, for LISS(Low-Intensity Steady-State) I really enjoy being in nature - hiking, swimming, water-trekking...really anything that involves being outside and exploring the world! 🌏 ▫️ Hope everyone is taking advantage of this great weather and getting active outside! Can't beat the fresh air! 🙌 ▫️ ▫️ ▫️
Everyday we are given a choice to change our path. Every second and every minute of every day we have the power to change whatever we want. . We can change how we feel about ourselves, other people, our situation, our health, relationships, career, faith and just whatever it is we feel like we need. . We don’t have to ask for permission or approval before we choose what is best for us. . Your true power is being unapologetically confident in how show up, the words you say, your beliefs and how you love. . And every day you are given a chance to live that truth. Everyday god says, “here, try again” as the sun rises each morning. . Everyday we are given a chance to change our lives. . .. ... #everydayisanewbeginning#mindset#shift#pwr2change#withferocity#fitnessinspiration#lifestyle#lifeinspiration#womenwholift#weightlosstransformation#womenempoweringwomen#riseup#health#postivevibes#goodquotes#readacaption
❌Non-Fitness Related Post❌ • • 💭What's one thing you challenged yourself to this week?  If you haven't - I would suggest thinking of where you want to be in some aspect of your life... • ...it can be a personal goal, business goal, relationship goal, education goal, etc! • ...now REVERSE ENGINEER that goal and think of what steps you'll have to take in order to get there. • ...lastly, think of the smallest step that will put you in the right direction for achieving that vision AND take action! 👊👀 • 🤔I bet you can guess what I challenged myself to this week... to TAKE ACTION!  Thought about my vision for a few moments, then acted on an impulse...and it worked! 😃  After all, thoughts without action are like..dreams without a destination!  This post is partly inspired by @melrobbinslive 5-Second Rule 🙌 Or Nikes "Just Do It" slogan 😄  What do these both have in common...? • They both encourage you to stop procrastinating and to take action! (Well, Nike's "Just Do It" slogan actually had a different origin. Google it, It's pretty interesting 👀) • What's one thing you did/will challenge yourself to this week?  I'm curious! 😁
💥What is the FLOW STATE?💥 • • 👉In positive psychology, flow, also known colloquially as being in the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does, and a resulting loss in one's sense of space and time. 🤚(Pulled straight off of Google) • ↘️DISCLAIMER: Being in your flow state is great - especially because it can sometimes be very hard to get into, but don't let it be a detriment to your overall life. • Meaning: don't get too caught up in ONE thing, that you forget ALL the other important things you need to work on. • My suggestion➡️Find Your Balance! • What do y'all think? 💭🤔
-Committment is the essence of success-  Staying committed through fear, failures, and knock downs is a truth of success.  Committment says that you didn't give up no matter how difficult the road became. You chose to keep going because it was necessary.  It's one thing to keep a promise to yourself when things are going well, but when everything is going wrong - that's a different story. That's when your integrity shows - the kind that will always find a way forward.  This is basically how I feel right about now. For some reason, this injury has sparked a 🔥🔥🔥 and things seem more... clear(if that makes any sense). This [yesterday's] photo marks the first weighted back exercise I've done since my back injury. Light-weight rack pulls!  Walked, did priming exercises, went through the motions, then with a bar for a few sets, then added some weight! (135 is the highest I went to) and it felt great!  As of right now, the goal is to train end range of motion with my back and hip mobility. It's slow, might not be the most aesthetically pleasing, but I'm loving it!  Anyways...just a little update! Hope you all are having a great day so far! 😃
7 things you don't know about me 💭  As you read these, there is ONE condition.. You have to share one unique thing about yourself!  1. I am the youngest of seven. "Last but not least" is what mama always said!  2. I was married before, but things didn't work out. One of my biggest failures became one of my biggest learning opportunities.  3. I am and always have been an introvert. Currently working on this and apparently I've changed this immensely in the past year or two(I think this page has helped, thank you! :D )  4. I spent a great majority of my childhood skateboarding. It was one of my few outlets along with guitar. Still hop on the board from time to time because it's so much fun!  5. I am an @acefitness certified personal trainer. I passed my exam a couple months ago, but life and work have been hectic. Plans are being made though ;) • 6. Never flown in a plane until I joined the military. Now I have close to 1500 flight hours doing my job(not to include total flight hours)  7. I can listen to just about any type of music. Literally one song will be blessthefall, then Logic, then Van Halen, then Qatar Philharmonic Orchestra, then Jason Aldean hahaha. No joke.  Your turn! ❤️ • • • #headshot #omaha #onlinehealthcoach #mindpump #icwlh #militaryfitness #okinawa #readacaption #healthier
Fresh air and a giant anthill 🗻🐜 • Fuji didn't work the other day, but we made it happen today! Surprisingly, my back feels great! No pain whatsoever 👊 #mtfuji🗻 #fujifriday
💫I WOULD RATHER BE WELL LIKED THAN WELL KNOWN💫⁣⁣ ⁣⁣ #readacaption 👇🏼⁣⁣ ⁣⁣ Sure, it feels nice to get those endorphins when you open those notifications and see that so and so “followed” you but that’s not why I’m here. ⁣⁣ ⁣⁣ My mission is greater than that. If I had ten followers or ten-thousand followers I’d still be preaching the same things:⁣⁣ ⁣⁣ ⚡️motherhood is sexy⁣⁣ ⚡️balance is beautiful⁣⁣ ⚡️moving your body in a way that makes you feel strong is something you deserve ⁣⁣ ⚡️alone time is something that we all need ⁣⁣ ⚡️food that nourishes your body should be prioritized to make you feel amazing and sometimes, sweet potato fries + pizza feel nourishing to me⁣⁣ ⚡️you don’t have to be perfect on this journey, just be consistent ⁣⁣ ⚡️you can love your body and want to improve it at the same time ⁣⁣ ⚡️and more. I’m an  ever-evolving woman✊🏼⁣⁣ ⁣⁣ 👉🏼I’d rather help a small group of moms and give them my undivided attention over spitting out cookie cutter meal plans, guides, and rules to millions of moms who I can’t connect to personally. ⁣⁣ ⁣⁣ 👉🏼I’d rather endorse products that I actually use and buy myself over getting paid by random brands to post about them. ⁣⁣ ⁣⁣ 👉🏼I’d rather have 1:1 conversations over insta DMs and in person than having my inbox flooded with peoples’ questions I’m “too busy” to respond to. ⁣⁣ ⁣⁣ 👉🏼I’d rather feel like a fellow mama, friend, sister, and confidant to my clients than just another coach. ⁣⁣ ⁣⁣ So yeah, I want people to like me. I know not everyone will and that’s perfectly fine. There’s an unfollow button on here so that’s cool🤷🏼‍♀️ I know the right women and mamas will find me and hopefully want to connect with me + listen to what I have to say. 💁🏼‍♀️⁣⁣
Totally candid picture in the middle of the busiest pedestrian crossing in the world 🚸🌏 #shibuyacrossing #flexicution 📷@cyndagon
First day back in the gym since my "recovery" 💪  So, three days ago, I injured my back.  Doing deadlifts... Somewhere in my lumbar spine 😷  I decided to deadlift conventional for once(if you know me, you know that pulling sumo just feels more natural to me). Warmed up before my workout, even got a few warmups sets in... Then, slapped 405 on aaaaaand the second I started the first pull, something didn't feel right 🙅  Right when I was about to drop the weight, I felt a *POP!* I immediately eased myself down onto a bench thinking, "That was a disc. Definitely a disc..." What did I do then? I did what any person thinking "I'm dying" would do... WebMD'd that shiz!  After a long and thorough search(5-10minutes) of reliable studies/documents(Google), I decided to stop my workout before it started 👍  Later that day I couldn't even bend over because of pain/tightness in my back.  Now I know if you're reading this, you're probably wondering, "Well, what did the DOC say??" Funny you should ask that... I didn't go.  We had a weather evac flight the next day, so I decided to just relax and wait to see how it felt when I woke up... Fully expecting to not be able to move, I was surprised to feel even BETTER than I did when I went to sleep! 🙌  While I don't have really any pain or discomfort, I'm still treating this as a serious injury for the time being.  And here I am! Three days later, almost without any pain or discomfort! Aaaaaand we're hiking Mt Fuji tomorrow 😅 Wish me luck!  Note: I'll be posting about how I have been recovering from this(just for documentation) ✌️ Maybe I can learn some things/help others from this injury! #brickbybrick
Your life is your party!! NEVER ever give someone else that control over your life. You get to choose how to live it and with who you wan't to live it with. Most people are living in an illusion based on someone else's beliefs. It even seems like that what they think or say about you is even more important than what you  think, who you are and where you stand for!! And that is such a shame to me, because it shouldn't be like that. Imagine that whe think, behave and dress all the same.. how boring would life be then?.. Where would all the characters been? Nooo please nooo.. at my party i wanne have that goofy one, the smart one, the clumsy one, the quiet one and the funny one all together.. it doesn't need to be that much people to make it a good party.. but to me it's only a great party when there are peoply who accept one another and everyone is having fun just by being themselves.  Judging note: be aware that it's not about you, it's about them and that it doesn't matter what they think, it matters what you think. You can't  stop people from judging but you can stop putting your energy in that.ambrace who you are and love yourself for it. Because when we're happy and all in love with ourselves we can't be bothered with all the bullsh☆t from other people's!! Comment below, 💛 if you agree with me 🤗  #judging #characters #comment #💛 #beyou #youareenough #happy #people #smile #party #lovelife #fitdutchies #shorthair #yellow #happiness #shine #fitgirl #healthy #longcaption #readacaption #fitfam #instafit #sporty #summer #girlwholifts #strongmind #positivity #goofy #dutch
Having trouble growing your QUADS?  Haven't done sissy squats in a while! Aaand LEMMEEEE' tell you...my quads we're put to work! 😷  So if you want to focus on some quad work, Do These! Here's what you'll want to focus on: • •Standing on the balls of your feet •Feet shoulder width apart •Glutes tight to form a straight line from head to knees •SLOOOOW bend at the knees •Stabilize yourself with one arm to help  You can even start by throwing these into the end of your workout like I did! Try starting out with 3 sets of 6-8 💪 • [Swipe over to see the guy who was wondering what the freak I was doing 👉🤨😂] #sissysquats #iswearthisisalegitexercise #notfakenews
MAPS Split 🏋️ Currently REALLY enjoying this program that @mindpumpmedia put together!  After doing a full-body split for so long, it's almost refreshing to get back into a more regular(but more frequent) body part split.  When you find yourself getting stuck in the same workout routine for so long, it's imperative to CHANGE THINGS UP!  Doing this will: •Get you excited to go work out •Force you into a new mode of adaptation •Help you to realize new weak areas •Make NEW gains!  So, if you find yourself losing motivation in the gym, start by assessing your routine and start something new! #mapssplit #gaintrain 💪💪💪
Leader, Producer, Influencer  What do these all have in common?  They're buzzwords. Overly-used buzzwords.  It is a misconception that people like to throw around, that if these aren't a constant for you ...then you're not successful or you're below someone else.  Replace these words with Helper, Consumer, Follower and they all get negative connotations.  What about Dietman Hopp, who donated 1/6th of his networth($1 billion) towards things like stem cell research, hospitals, and scholarship programs?  Sure, he was a founder and chairman, but he was still able to be a SUPPORTER of what he believed in.  What about that kid selling lemonade on the corner?  You CONSUME from that because you want to HELP and SUPPORT his/her hard work and creativity!  What about in a relationship?  Guys, you can't always be the Alpha aka Leader. You will be quickly worn out(and don't let your ego get in the way). . Ladies, you're going to have to make decisions for us. Don't let any man control you(you are also "Alpha"). . In order for a relationship to run seamlessly, you need a constant rotation of who is Leading and who is Supporting.  Okay, so I feel like I've definitely beaten this dead horse 10x over... 😅  NOW... replace the words above with:  Employee, Client, and Supporter.  Doesn't sound so bad now, does it?  We all work or have worked for someone else.  We've all consumed someone's services before.  We've all supported someone else's actions.  The point I'm trying to get to is, just because you aren't leading now, doesn't mean that you're a failure!  Just because you're not producing dope AF content right now, doesn't mean you never will!  Just because you're not influencing a million people, doesn't mean you can't change SOMEONE'S LIFE.  Thoughts...? 🤔💭