79 MILLION...that's a big number....and of those 80% will go back to a 9-5....and I always wonder why?🤔...they are listening to the podcast, buying the books, getting a coach. But they never change their mindset. You can clearly see the difference in success and impact to the world to those that have a mindset shift in their business....and that is the 1% club. I want to be in the 1% club!!!!
Every workout is progress 💪🏻
I’m not an organized or consistent person by nature. It just doesn’t come naturally to me. I live in organized chaos (I think that’s just what messy people say 😜) I love change. People think that’s weird. But, I do. I love new things, new ideas, the next adventure. I want my hands in all. the. things. I also know how important consistency + structure are, especially for business. Right now, my business demands these things from me.
So, does this mean I can’t be those things? No. It means that I am aware of my strengths, my gifts and my desires enough to know that some things take more intention + more discipline. If you want something and you know you don’t “naturally” have what it takes. Well, you can change that. ✨💛
#levelupclt #magic #perspectives #mindsetofgreatness #podcasts #selfportrait #fridayintroductions #fridaymood #consistencyiskey #charlottenc #clt #queencity #sunsetlover
New Years Frenzy... who else has this?!
I do 🙋🏻♀️ all my indulging over the holidays caught up with me real quick. Now I feel like I’m scrambling to catch up and jump back on the wagon. I’ve been questioning whether to even post this video because I didn’t feel great about it, but my page is all about my progress and inspiring others, so I know I’ll thank myself down the road when I can look back and see how far I’ve come.
Here’s to consistency, and sustainability. That’s my motto for this year 💪🏻 #newyearsameme #noyoyodieting
The snow can’t stop the #futsal
Some Squats and Benchies on today's menu with my 2 dope spotters, Thanos & Andy 😬😎💁♀️ 9 weeks out let's go 💪
Did you know I started sending out a weekly email that highlights what we’re eating for the week and a couple of my current favorite things?! .
Last week I shared about these Mexican Haystacks that have been in our menu rotation for YEARS!! They’ve evolved over time as we’ve “cleaned up” our nutrition, but they’re STILL a crowd pleaser!! 🙌🏼
Does your family have any recipes like that!? I’m feeling seriously uninspired over here this week so I’d love to hear about them!! 👇🏼 Or if you would like to be added to my email list... drop your fave emoji and I’ll be in touch! Us mamas gotta stick together right!?
Never EVER downgrade your victory! A pound? A fraction of a pound? A couple pounds? Zero pounds but feeling better? • • •
Hell frackin’ yeah baby! It’s about consistent progress and before you know it, you’re going to notice and so are those around you! >> here’s my friendly reminder to not let the weekend erase this past week’s hard work! You can still be a foodie with healthy choices! 👊🏼👊🏼 •
Happy Friday Instagram! 😍👊🏼
Some progress here! 😆 doing my at home workouts! It’s been a process but I’m loving every minute of it💪🏽🙌🏽❤️ join me?
Good morning! ☀️☺️ Woke up to great news. In just two weeks in the business, I gave myself a raise. While getting healthy I am also helping others get healthy 💚 . .
I still got my promo going on. Join me and register for a FREE account today.
#idoherbalife #consistencyiskey #healthylifestyle
What’s Your Favorite Rep Range🤨
I personally like to do compound lifts such as bench, deadlift and squats in the 3-5 rep range to try and build as much strength as possible.
Then I like to hit between 8-12 reps for my accessory movements occasionally hitting 15 reps on higher rep days with lower weights so I can hit every possible muscle fiber
How do you like to train?? Comment 👇
If you like the content I share with you guys please follow 👊 Road to 500 Followers🚀
Oct. 2017 👉 Jan. 2019
Let's talk muscle growth. Building muscle is a process and doesn't happen overnight. Here are 3 tips to follow:
1. First and foremost, you MUST be consistent with your workouts and nutrition. The body is a machine, and if you're not giving it what it needs to succeed, you won't get your desired outcome. Remember, muscle growth takes time. So stay consistent and you will see results!
2. Eat enough calories and protein. Protein is the building block of muscle, so if you're not eating an adequate amount, then your body will struggle to put on muscle. There are a lot of different opinions on how much protein should be consumed, but I aim for 1g per pound of bodyweight - example: if you weigh 120lbs, then aim to eat 120g of protein per day.
3. Use the progressive overload technique in your workouts. Progressive overload means just that - gradually increasing the stress placed on your body over a course of time. For example, grabbing a heavier weight, adding extra sets, adding extra reps, adding new exercises etc. Once your body adapts, you increase even more. And so on and so forth.
Remember: the term "toning" essentially means building muscle because muscle is what shapes your body and gives it a toned look. Plus, the more muscle you have, the more calories your body burns at rest 💪
Happy lifting 🏋️♀️
Physique check.. 3 months post competition💪🏼 is you want to be successful with your fitness goals, have a plan and just be consistent. Recognize when you struggle and address it. Fix it. Work on it. Every little step every day ads up over time. It takes time that’s why we have to be patient and just work🙏🏼🏋🏻♀️🔥👊🏼
Face to Face Friday 📷✨
I know it sounds repetitive guys but honestly if I can do it ANYONE CAN. I remember at the beginning of my journey being upset because I was only down X amount of pounds or because no matter how many pics I put side by side I didn’t notice a difference. But I’m so glad that I kept pushing and remained consistent! I am excited for what this year has in store🗓 & I challenge you to take action, decide you CAN & let’s crush our goals together 💪🏽📲
Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week
#joinme #consistencyiskey #weightlossjourney #facetofacefriday #whynotyou #letmehelpyou #zulmasjourney22
As a coach we hear so many athletes saying that they “scale everything” or “will never do an RX WOD”. First of all who cares if you scale? Everyone has or will scale a workout or two during their fitness journey.
If you’re one of those people who feel the need to apologize or put yourself down for having to modify some movements or lower the number of reps for the day listen up
As long as you are coming in and really working on bettering yourself there is absolutely NO NEED TO APOLOGIZE!!! Keep working on yourself and taking the steps towards a healthier and fitter you!
#consistencyiskey #wolverinestrong #babysteps #HWPO
The best way to build anything at all - empire, influence, habits, success, healthy lifestyle, just to name a few..is CONSISTENCY.
Which is the hardest thing we as humans have to go through.
Yes there are lots of temptations to steer you away from your focus and goals.
Yes it hurts when you fall short, get rejected, fail.
Yes sometimes it's hard to show up as your best self when you wake up feeling like crap.
But consistency guys! If you can just apply this one small act on a daily basis, your efforts, compounded over time will multiply and be fruitful.
Show up. Even if the results you're hoping to achieve is so small everyday that you feel, it's pointless to continue, DO IT ANYWAY.
Because with consistency, you can achieve anything you dare set your mind on. 😉
#consistency #evercoach #mindvalley #entrepreneur #livebig #ajitnawalkha
My main goal is to be a hot mom 😅 swipe for before & afters 👉🏽 last time I took after pics was in August so from August to today January 18.
Proud to have stuck to my schedule all five days this week! 20 minutes per workout makes it easy! Also glad I took a week off from running to rest my calf- don’t need any injuries this early in the year! Loving this program so much so far- one more day in week 1... then 5 weeks to go. Already feeling so much stronger just five days in! #transformyourmind
initially was gonna do the #10yearchallenge
. But I could only find pics from 2012 lol. Maybe call it a 7 years challenge 😂🤷🏼♀️. That’s was way before I started lifting. If you asked me 7 years ago, I would never have thought I was gonna be doing what I’m doing right now. I think the only thing that I miss is my fast metabolism and being able to eat whatever I want 🤣. Other than that I’m happy with where I’m at right now haha. And also forever looks like I’m 12 lmao 😂😂
Hit a little bit of chest today, this was my warm up with really light weight. I’ll do about 20-30R just to warm up all my muscles.
This was towards the end. 😋 clearly struggling lmfao.
Today was a lighter workout day, since I workout every muscle group 2x a week.
I try to focus on one day of light weight, high reps and then the next time I lift that muscle group I will do heavier weight and try to hit my PR’s.
These two day splits, for my body, give me a chance to recover easily and that way I don’t have to do a DE-LOADING week (3 weeks PR/heavy, 1 week all light) at the end of every 3 weeks, as some do.
Greater recovery = greater muscular gains guys 👊🏼 plus I still stay decently lean doing this w high carb
*leg day is a whole diff animal and story though 🥞* 💥Tips for this exercise//chest for the ladies💥
1️⃣Start with low weight, like 2.5//5lbs per arm so you can activate the muscles and they can learn the motion.
2️⃣Make sure your wrists stay flush (straight) with your hands at all times.
3️⃣Lighter weight means more toning of the fatty armpit//bra areas, heavy weight reduces size of the fatty mass in the chest (so you will loose some boobies if the weight is getting really high up there such as 20lbs each arm)
I KNOW FROM EXPERIENCE 🙄😅
4️⃣Always go steady and slow through the motion when learning//lifting more weight than usual, this is not weighted race (steadiness beats speed in the gains world), for toning though low weight high R is your bestie!
Hope these tips help you all get the gains this year, good luck to you all 💜
#workoutmotivation #fitnessmotivation #workoutroutine #healthyfood #healthylifestyle #fitfam #fitspo #fitnessjourney #workoutvideos #gymsharkwomen #gymwear #diettips #consistencyiskey #leangains #bootygainz #gainsseason #nutritioncoach #balancedlifestyle #girlswholift #tutorial #exercise #fitgirls #fitnessfreaks #fitchick #chestworkout
EXERCISE AND STRESS RELIEF 💪
Stress is an inevitable part of life. While there are times where stress is higher than others (a new baby, planning a wedding, a new job, death of a loved one), just the fact that we are humans means we deal with some form of stress on a daily basis. It is common to turn to physical activity as a form of stress-reduction, which can be very effective by: increasing endorphins, allowing you to gain clarity from the situation, and can improve sleep and mood.
At the same time, it is important to remember that exercise itself is a form of stress. During times of high life stress, intense exercise may exacerbate the effects of stress (high cortisol levels). Recovery rates are slower, and you can become more susceptible to injury. So, while it may feel great to go for a 10-mile run or push yourself in an intense HIIT workout, you are just adding to the stress your body is going through and may be doing more harm than good.
You need to have some other tools in your stress-busting tool belt outside of pushing yourself in an intense sweat session. Some other forms of stress-relief are:
🚶♀️ A light form of exercise, such as going for a walk or yoga
📚 Reading a good book 🧘♀️ Meditate (I personally love the @headspace
🛀 Some form of self-care (take a bath, get a massage, lock yourself in your room and get 5 minutes of quiet)
What are some ways you beat stress outside of exercise?
#stressrelief #stress #fitmom #momstrong #workhard #consistencyiskey #stronglikeamother #healthiswealth #fitforlife #healthylifestyle #activelifestyle #fitmama #moveyourbody #loveyourbody #bettereveryday #progressnotperfection #workinprogress #fitnessjourney #persistencebeatsresistence #fitnessmotivation #fitmomsofig #mombod #thisonelife
I’ve never been a fan of chia seed pudding until I made this. Every time I make myself a cup I feel my inner child leap for joy. I don’t know why but I get super giggly and smiley while I’m gobbling this down. Ha! It’s so smooth, creamy and the perfect amount of sweetness! Recipe:
1 cup of organic chia seeds,
1 cup of regular organic coconut milk
1 can of coconut milk (also use the cream that sits on top)
1 small juice of a fresh lemon 1/4 cup of coconut sugar
First you add all ingredients, except chia seeds, in the blender. Blend until it all comes together, should be a thin liquid. If it’s super thick like a smoothie, add more regular coconut milk. Once it’s at the right consistency, pour into a bowl and then add chia seeds. lightly stir, and then let it sit in your fridge for a couple hours! Once it has formed up, into a cottage cheese/jello texture. It’s ready to be served! I added blueberries and strawberries on mine but you can add whatever you want!! .
So thankful for my days being easier on me. Which gives me the opportunity to document and capture my recipes for you! I am So excited to be feeling better! I know food has a huge part of my healing and that’s why I want to continue sharing with you recipes that I eat at home. Plant based recipes may look hard or fancy to you but it’s really not. With my health condition I wouldn’t be able to make fancy dishes anyway. So as I continue to share more fun and easy recipes keep the comments coming! XOXO 💋