One of things I struggled with most after losing my thyroid to cancer was LOW (and I mean LOW) E N E R G Y.
Coupled with the fact that I had adapted horrible sleeping patterns in nursing school and I was working 12.5 hour night shifts, I was a hot mess express. I relied on multiple cups of coffee to get through my day—can anyone relate to that? Drop a ☕️ below if you feel me 😂
I knew I needed to make some changes to address my low energy and general health, but when you feel so tired, exercising and meal prepping sounds like the worst thing EVER am I right?! ▫️
I’ve found it’s a paradox though—when you’re bone tired, the things that will help you out MOST with your energy are exercising and healthy eating ✌🏻 so how do you get yourself to start when you’re feeling so low?
That’s where my first wellness group came into play. Having that accountability and a girl tribe 👯♀️ to cheer me on enabled me to show up for 3 weeks and see how my energy and body could change.
Those same accountability wellness groups have been helping me kick cancer’s ass since January 2016 💪🏻 ▫️
Now where are all those other girls out there who are DRAGGING through the day and dreaming of a nap as soon as you wake up? ▫️
Let me show you how it can be different. Let me show you your abundant energy that you can tap into. Let me help you LOVE your body again. Our MARCH Soul Sister challenge has a few more spots and is all about getting OUTTA YOUR COMFORT ZONE. ✌🏻 Are you ready to make a change? Shoot me a message and snag one of the last spots before register closes💕
3 302 hours ago
O how I love Sunday’s in paradise. ☀️🌴🇹🇭
I’m truly filled with gratitude to be in this beautiful place 🙏🏼
It fills me with enormous joy to think how my life has changed so much in the last few months (thank you 2018! Thank you fresh start!).
Today I’m grateful for progress, even in the tiniest of increments.
I am grateful for tenacity and never giving up.
I am grateful to be of service, helping people and loving the process of sharing my knowledge.
I am grateful for the simply wonderful new people who’ve come into my life.
And I’m grateful for the old timers who’ve been there through it all - the good, the bad and the ugly!
I am grateful to be in this mental and physical space.
And I am grateful for the ability to really smile again 😊 thank you ✨
What a week! I've had such an amazing time and a big congratulations to all the girls!!!!! Another congrats to my lala twin for taking out 2nd runner up 💋❤❤ I've had such a great experience and learnt so much, who knew a newbie to the pageant world like me would get to go to Queensland and be a Galaxy National Finalist 😍 now a day to relax before making my way back to WA and work 😅 I will miss my sis here but I can't wait to see some missed faces back home 🌺🌹🌺🌹
Our bodies can achieve amazing things and deserve to be cared for.
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✴️ LAST CHANCE ✴️
For #earlybird pricing specials! 💰
Sign up today to join using one of our yoga packages or choose one of our ultimate gym & yoga packages to get access to EVERYTHING @sabasecamp has to offer! 😌🧘🏼♂️🏋🏻♀️ Check out our website (link in bio) to see the full packages and pricing, and remember - this offer ends TODAY so DON’T MISS OUT! 😱🏃🏻♀️🏃♂️
The Balance of Glam water bottles will be on sale on my website very soon! Each bottle is 1 liter to make sure you are staying hydrated 💦 .
Bottles come in black, pink, and teal ✨
Hand made by @brieinkorporated
Photo by @natashaalexism .
Tag 2 friends in this post to win a F R E E water bottle in the color of your choice! 1 winner will be chosen! .
The Balance of Glam movement was created to help people realize the power of their inner beauty, and how prioritizing your health, fitness and nutrition brings you into balance with your innermost self. Outer beauty is also a very important part of living a healthy lifestyle, and can help us be the best representation of the ideas that we want to promote. Help me spread my message!
7 745 hours ago
On the left side of the pictures I had just reached my goal after 4 months of weight loss consisting of cardio and a pretty strict diet. I was super exited as my body was 28 kg lighter and I could workout in a way I couldn’t do before. My body was slim, 72 kg, and I felt very pleased with the weight loss. But based on earlier weight losses I knew I had to keep the engine going. With some new fuel. So, my new motivation was challenge myself big time. I wanted to gain muscles and increase my fitness. And so I started to do CrossFit.
Today, 1 year 2 months later, I’m heavier (the pics on the right) but stronger. The scale says 77,6 kg but contains more muscle. Right now I’m working on strength but also to lose fat percentage without losing my muscle mass. It’s a new AND slow/challenging road but I’m learning and I’m enjoying the lesson.
“Experience is a hard teacher cause she gives you the test first and the lesson afterward”. It’s the best way to learn, from our mistakes ❤️ It help us to get better and gives us the answers. Keep fighting for your dreams and if needed, shift focus and dare to change your goals. I did and I can’t wait to make them come true!
Powered by @mmsports & @swemark_sportsbyswegmark ⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯⋯
1 685 hours ago
SO excited to share my coaching opportunity with others today as I attended an online launch party for a friend’s small business! Technology is the best...who would have thunk we could do these kinds of things?!
The best part of being able to share with others wherever they might be is that not only can it inspire them to take the next step in improving their health through free accountability groups, but also further fuel their passion to help others through coaching alongside me on my team as well. To be able to create both types of teams drives me to be the best coach possible and to continue to do whatever I can to help others do what needs to be done to reach the goals they’ve set for themselves.
I’m so grateful to @california_amy for the opportunity to share my heart with her and her guests today, and so very grateful to the one who shared hers with me in the first place. I can’t wait to watch what unfolds as we as a community grab on to better health with both hands.
If you’re someone who’s curious about what either my free accountability groups or being a coach yourself is about, I’d love to share more of this good stuff with you. Let’s chat and get inspired, together. ❤️
Lunch time - tuna melt + sweet potato crackers😋
I have an illness where I literally cannot have a sandwich, or anything resembling a sandwich, without something crunchy🙈
I do my best to pick healthier options so I’m not eating barbecue chips every day but in the end it’s all about moderation🤷🏻♀️
2 315 hours ago
If you see a positive outlook, you’re right 💗
1 325 hours ago
This has been the look I’ve been going for since Wednesday. For some reason, when I have a cold my face leaks. My eyes stream constantly, like full blown tears... all day. This was after work yesterday, I’ve got clumps of make up by my mouth/chin where I’ve been wiping my hands down my face, black around my eyes and I look drunk. Yeah, I looked like that at work too... lol!! Thank god I seem to be over the worst of it now... I literally get 2x colds a year, but god are they bad! Going to attempt to train tomorrow, after literally lying down for 90% of today being bored off my tits, I so badly want to train!!! 😫😫
Gym time 🖤 I love how my kids love going to the gym as much as me! The day care here is outstanding and they make it really fun for the kids. Every morning they ask me if it's time to go to the gym 😍 After I pick them up (once I've finished my workout) we always grab some basketballs or soccer balls and play in the gym!! Win win for everyone 🙌🏻
6 (Fat Loss) Fitness Tips:
1. Progress comes fastest from nutrition. Most of us are simply used to eating too much, period. Eating a variety of the right foods work synergistically to encourage weight loss through countless physiological pathways. (GREENS, QUALITY PROTEIN, VEGGIES, WHOLE FOODS and SMALLER PORTIONS should be the focus of any nutrition plan)
2. Weight training builds muscle, raises testosterone, raises metabolism = more calories burned. Cardio should be an accessory not a focus for weight loss.
3. Work smart not hard. HIIT training is more effecting in 1/4 of the time.
4. Commit to not looking at your body in the mirror for a period. Physical change happens when the switch goes from working out because you hate your body to working out to honor it; to see what it can do, and to FEEL good. Visually seeing your body if you dislike it will set you back. Mind over matter!
5. It's better to go to the gym for 20 or 30 min than to not go at all because you cant commit to an hour. The little things add up.
6. Set small goals to avoid being deterred by the big picture. I like to promise myself to honor how i feel; i simply get started and listen to what my body can do. I often find i end up with much more energy and workout longer than I thought i could.
Week 3 Day 3/4 | I spent 1 1/2 hours in the gym today and DAMN it felt nice. Since my week was rudely interrupted by wisdom teeth surgery, I added arms and back to shoulders today so week 4 will still begin on Monday! I also did 20 minutes of cardio and I feel AMAZING now.
Hi friends! 👋🏼 Just finished training back and delts and cardio. I’ve been getting a lot of questions regarding my diet for my wedding. I don’t wanna call it a diet...more like I’m eating better and cleaner? Keep reading to learn more!
💧Drink 1-1.5 gallon of water. I drink a glass of water first thing in the morning.
🍽 Meals: Breakfast, snack, lunch, pre workout meal, dinner, snack before bed.
🙅🏻♀️ Staying away from fried and sugary foods. Am I depriving myself? No! I know sugar and fried food is good but my body doesn’t react well. I eat it in moderation. (Gonna get some In N Out fries after this post).
🥦🍎 Fruits and veggies every day.
🏋🏻♀️ Training 5 days a week + cardio.
If you have questions/advice/comments, feel free to comment or DM me. 💞
SATURDAY, don’t forget to treat yourself guys💁🏼♀️
9 28210 hours ago
Popular Instagram Photos
BOOTY BUILDING WORKOUT 🍑 🍑🍑
First of all, I want to emphasize that in order to grow a booty (just like growing any other muscle) you MUST lift HEAVY weights and eat a lot of FOOD! Combining these two things is essential when it comes to successfully transforming your body. This workout is completely focused on booty and hamstrings, try it out on your next leg day! 😜
• Elevated Sumo Squats 4x12
• Toes Elevated Straight Leg Deadlifts 4x10
• Goblet Squats 3x15
• Lying Leg Curls 4x12
• Open/Close Squat Jumps Cardio Burnout 4 sets until failure
** Notice that the negative (going down) of each exercise is performed SLOW AND CONTROLLED. Try to keep your negatives at 3-5 seconds and focus on muscle contractions.
This is my #InternationalWomensDay gift to all of the ladies out there 🌎💕👭
19 4909:26 PM Mar 8, 2018
Ganz klar, wie da die Prioritäten im Training verteilt sind 😅🏋️♀️ #girlswhosquat Kniebeugen werden bei mir wesentlich leidenschaftlicher 😍gemacht, als die Gewichte beim Bankdrücken zu stemmen. Welchen Übungen machst du aus voller Leidenschaft, oder fallen in deine Kategorie lästige Pflicht? Habt alle ein sportlich schönes Wochenende #fitfamgermany 💞💪
Mein aktuelles Protein @harvestrepublic 100% natürliche Zutaten, Bio und vegan 🍓💪(Werbung)
#TBT - ANOTHER BLAST FROM THE PAST😂
It may not be in fashion right now, but CARDIO STEP was a staple in my teaching repertoire for many years. And I still think it is one of the most effective cardio workouts ever created. This video was filmed many years ago between the births of my two children. I can’t believe it has been more than 15 years😱. The fabulous Tracy York was my partner in crime in a series of workout videos ranging from Step to Dance, to Sculpting, and Pilates. I have so many fun memories of that time, and I will treasure them forever.
It was also such a treat having my 1991 World Aerobic Champion, Mixed Pairs partner and BFF, Chris Galen in this shoot. He’s on the right along with another former Aerobic Champion Jeff Vandervier on the left. And once again the incredibly talented @traceymallettfitness , is dancing her heart out. Look how far you've come rockstar.💃🔥👏 Does anyone still step out there? 🤷♀️I’d love to know.😘
Meine Grundprinzipien 🍓💪 Wie ich Training und Ernährung gestalte 😊💁
- Meine Trainingsphilosophie entspricht einer ganzheitlichen Betrachtung des Körpers. Komplexe Grundübungen mit freien Gewichten 🏋️♀️‼️ haben in meiner Trainingsplanung einen hohen Stellenwert. Isoliert Übungen an Maschinen kommen nur ergänzend zum Einsatz. Den Bauch oder die Arme an einem extra zu trainieren machen aus meiner Erfahrung echt keinen Sinn 🙅
- Cardio mache ich nicht mehr als 2x pro Woche ein kurze TABATA Einheit mit dem Ruder Gerät oder Jumping Frog Squats - 5 Min in 20:10 Intervallen - Danach ist man quasi tot, ist aber sehr Zeit effektiv 🔥🔥 Außerdem wird das Herzkreislauf System auch bei den Grundübungen im Kraft-Außdauer Bereich auch mit trainieret.
- Ernähre mich nach dem Intermitted Fasting Prinzip 16/8 🤗 Am Abend wird dann immer richtig reingehauen, wenn Zeit und Ruhe zum kochen ist. Da ich nicht 100% vegan leben, 🥦🥑🍓🍳 lässt sich meine Ernährung am besten als pflanzenbasiert und basisch beschreiben.
Bleibt gesund 😘 #fitfamgermany und habt einen sportlich schöne Mittwoch 💞🤸♀️🙃
119 6473 days ago
One of my favorite workouts for your glutes! Best for that perky booty 🔥