Being a Mom doesn’t mean you give up on your ambitions and your goals. .
On the contrary, being a Mom gives us a bigger reason WHY. .
All while showing out littles that chasing their goals and their dreams is important and doable. .
We’d never tell our kids to give up or that they wouldn’t be successful... why do we then tell ourselves that. .
For all the passionate about fitness Mamas interested to know more about how you can help change lives (including your own) and turn into a fitness influencer, message below or DM me! I’ll show you how! .
#mombod #momgoals #dreambig #goals #transformationjourney #fitnessinfluencer #influencer #blogger #mompreneur #postpartumfitness #sesamestreet #hairbun
Last call for my October 21 Day Fix challenge group! This group will help you push through the workouts, eat yummy healthy meals, and be there for you! DM me or email me at firstname.lastname@example.org
for more details!
I want to invite you to my next bootcamp , My Boo Fabulous Fit Bootcamp.
I dare you to take a chance. I dare you to take a chance with me for at least 30 days or stay with me for life .. I got ya either way ..
I will help you tackle your nutrition, fitness, mindsets all aspects of your health journey. I will provide you with a tracker app ,a community of rocking goal getters just like you because you have had enough,RIGHT? 🎃
Yesterday I talked about how much we can accomplish in so little time and even when you think they are little accomplishments they can make a world of difference and make you want more and go for more .. 🎃
SWIPE to see what my beautiful tribe has accomplished in such a short time straight from the comfort of their homes . 🎃
Remember when you want something you go for it you don’t wish for it! You’re your own 🧞♂️ in bottle ... 🎃
Message me let me help you do it girl you know you can !!! 💥♏️♋️💥#keepinupwitdawalkers #yamiwalkerfitness
Time to whip out the glasses and law down the smack down on all of you🤓.
A lot of us struggle to burn fat, build lean muscle, and develop a healthier lifestyle. What is the true secret that has allowed myself and some of the leanest people in the world to stay lean all year round, while still being able to build muscle?
It comes down to calories in vs calories out! If you’re burning more than you consume in a day you’ll lose weight right?. Not, exactly true, but almost there…
The real truth is to create a slight calorie deficit and from there start introducing whole foods into your diet, such as lean proteins, Leafy Greens, and good fats. Start with 3 meals and 2-3 small snacks in a day. This will ensure you’re getting the proper amount of nutrient dense calories needed to ignite your metabolism and keep your fat burning hormones balanced.
However, you do want to watch it on the carbs. A lot of us are carb addicts, just remember when our bodies break down carbs it is broken down into sugar. To much sugar in the bloodstream causes insulin release and that excess sugar is converted to fat. But, put the carbs into meals as a post workout, enjoy the fat burning effects!
Also, don’t be afraid to up your fat intake, it won’t make you fat I promise. Fat is actually needed to control metabolic hormones needed for fat-loss. So up your FATS!
Lastly, lean proteins are essential for muscle building. Proteins are broken down into Branch Chain Amino Acids (The building blocks of muscles) and provide a higher thermic effect within the body (Fat Loss).
🌟Good results vs Bad results @bodysculptorben
🧔🏼I’ve Been a personal trainer for four + years now. I tend to try to specialise in people with body composition goals. I’ve trained a good number of people both in person and now more recently online. Unfortunately I haven’t got results with them all (yes that’s right I said that).
👎🏼As a PT you have to accept that you won’t be able to help everyone get the results they’re after. Looking back, when I first started i definitely could have done things better my end. However, poor results usually occur because people don’t help themselves.
⚾️Now I’m completely empathetic, life gets in the way and throws you curve balls. However there are some common themes that run true with the clients that get good results and those who don’t:
📈Consistency is one of the biggest factors. The people that show up, rarely missing a session almost always do well. The ones that regularly flake out for various reasons tend to struggle. Frequently missing sessions will mess up your PT’s plan of action for you and it WILL impact your results.
☑️The hardest part for clients and the PT (for body composition goals in particular) is keeping your diet in check. At the end of they day, we can’t be there to bitch slap that pizza out of your hand because it doesn't fit in with your calorie targets. The clients that take responsibility, investing time into getting the diet right and keep their calories in check will get results.
😅Work ethic. You really get to know the character of an individual when you train them. Everybody has varied levels of fitness and strength which is fine. We all start somewhere! However the one’s that can push a little bit harder for the majority of the time win!
💻More recently online coaching is becoming more popular and coaches usually would like the client to check in at least once a week so they know how the training/ diet has gone. From my experience, the ones that check in on time every week, ask questions and give you the most honest and detailed check in get the results they are after.
☝🏼If you’re a client to a PT. Audit yourself using the above points `and fix any problems your end.
Here’s a whole different kinda transformation for you! Look at the back of my arms in the picture on the left vs the picture on the right. I never understood why my arms felt rough and didn’t look that smooth or nice, but just chalked it up to 🤷🏼♀️ well that’s my skin!⠀
When I was at the doctor about a month ago working on my digestive/gut issues, we really talked a lot about everything. She noticed my arms and told me it was Keratosis Pilaris. I was like excuse me what??⠀
Turns out you can make it better, so I took to Pinterest, found a DIY coconut oil scrub I could use and have been using it on the backs of my arms, legs and cheeks for the past month. You can see the difference in my arms and I can feel the difference everywhere!! It is amazing!!!⠀
If you think you could have it too, lemme know!! I’m happy to share my recipe with you!!
YOU ARE CAPABLE, THE QUESTION IS ARE YOU READY??? 🤔
✨My 12 week fitness challenge is now open for registration✨
I’m looking for ✨20✨ women who are looking to lose weight or tone up for the holidays. Who wants to totally transform their lives physically and mentally all from the comfort of their own homes. .
You will be given a 12 week fitness routine that you do at home, a nutrition plan designed for you, private online accountability, coaching from ME who has already completed this program, healthy recipes, daily and multiple check ins from me, and support from others with similar goals. .
Drop your favorite emoji below and I’ll message you with the details! .
We start October 1st! CA-US-UK only!!!
Irgendwie starre ich dieses Foto seit gefühlt einer Stunde an und denke mir, wie kann man sich so krass verändert haben. 😧 Ich sehe zwei Frauen, beide Blond und beide stehen sie auf Rosa, was ich nicht sehe, wie sie sich fühlen. 🙋🏼♀️ Sie sehen glücklich aus, die Linke strahlt und sie scheint trotz Größe XXL eine Frau mit klasse zu sein. Und die Rechte, naja man erkennt zwar keine Mimik aber würde ich sie nicht kennen, würde sie leicht eingebildet wirken. 😅 Tolle Figur, tolle Rundungen, tolles Outfit (im Krankenhaus muss man schließlich auch gut aussehen.)😅 Worauf will ich hinaus, egal wie man nach außen wirkt, keiner weiß wie es im Herzen aussieht und wie die Person sich gerade fühlt. ☝🏻 Wenn ich XXL Menschen sehe, dann weiß ich wie viele von innen sich fühlen. Und dann sehe ich XXS Menschen und weiß auch wie viele sich fühlen. 😕 Leute guckt hinter die Fassade eines jeden Menschen und hört auf Oberflächlich zu sein. ☝🏻 Ich ertappe mich oft selbst wie ich so werde aber das ist falsch...
Collagen? What’s that? 💥
Collagen is the main structural protein found in the human body, found in bones, joints, skin, blood vessels + connective tissues. It forms a scaffold to provide strength and structure. ✨
At the age of 20, a person produces about 1% less collagen in the skin each year which causes the skin to become thinner and more fragile with age. 😧
I picked the @youtheory
Collagen Advanced Formula supplement from @supplementking.kelowna
where I pick up all of my supplements! ❤️ If you have any questions they would be happy to help or you can of course ask me! ✨😁
How many of you neglect stretching / foam rolling? 🙋♂️🤦♂️
Did you know this “may” lead to:
❗️Poor Muscle Recruitment
❗️Higher Risk of Injury
❗️Possibly Delaying your Fitness Goals
Comment below ⤵️⤵️⤵️ why adding stretching / foam rolling is a difficult part of your fitness journey and I’ll help shed some light 💡
Why I love @weightwatchers.
It’s not hard when eating out. The kids and I are at Chick Fil A. I got the 12 piece grilled chicken and put it on top of a side salad. I used one packet of light Italian and 1/4 ranch. 6 points total WW. #winning
Today this saying has pushed me after the news of my grandmother passing I’ve been down and in a funk made it half way through my workout yesterday before giving up so day and going to push through and do it all over again! I can do this!!!!
You know why most of us spend some/most/all of our lives not getting exercise? Why we avoid and make excuses? Because it’s hard!
Because we eat poorly and get no exercise, we feel tired and sluggish and unmotivated. Which means we’re kinda stuck. And then it’s a big ole snowball effect of more weight gain, less energy… and it just gets worse and worse with age.
So if you want change, then Friend you’ve gotta just take the step in faith. You’ve gotta listen to those of us who’ve been in your shoes: facing a lot of weight to lose - facing embarrassment of your size - facing embarrassment for how little you can do in the gym or on the trail… facing the frustration of WANTING things that aren’t good for you - struggling to tell yourself NO to the stuff that is making it worse while struggling to tell yourself YES to the stuff you NEED. Many of us have been where you are…. And we are here to tell you: YOU WANT TO DO THE WORK! You want to get to where we are now because it FEELS SO GOOD!
My workouts are hard. In this video I’m counting down the moments till I can crawl to my car and down my protein shake and animal crackers. My core is begging for mercy. My arms are sore from setting a new PR that day. And guess what? IT FEELS SO GOOD! I feel a sense of accomplishment after my workouts. I feel energized. I feel clear headed. I feel empowered. I feel strong. I feel lean.
My workouts are my therapy. I will forever be grateful for @boonetraining
for coaching Tim and I. For pushing us further than we thought we could go. He’s our accountability to show up even when we don’t feel like it. And I can tell you - I’ve landed at the gym countless times NOT FEELING LIKE IT…… NOT ONE TIME HAVE I EVER LEFT FEELING ANYTHING BUT AWESOME. Bad mood? Gone. Stress/anxiety? Obliterated. Laziness? Energized!
Take a step TODAY! Literally. Go take a walk. Get on a bike. Or go a bit further and connect with a trainer, take a class. Just stop the excuses and take a leap of faith in YOURSELF!
The aftermath of a back and biceps workout. I needed ALL the weights today!
Power is ON + #HurricaneFlorence
is still hitting us with some residual rain and thunder storms⚡️ so taking advantage of these rays☀️peaking through.
We’re safe, sound, and sweaty.
In the meantime, I’ve been making up the two workouts I missed over the past week.
ARMS are toast🍞
If y’all are curious about the program I’m doing drop an emoji or message me, I’d love to share the details!😍
Tough week 😓 If there’s one thing I’ve learnt in business.. it’s that you have to be good at taking constructive feedback. And not only accept it. But use it to better yourself. This is where success comes from. This is how growth happens. #selfimprovement #selfawareness #alwayslearning
No matter the season or the setting, pumpkin is always a good idea.
My alarm went off at 8am. Then 8:05, 8:15.. then finally at 9:05. I rarely hit snooze! I woke up in a foggy mood. I was cranky and sore.
Travis did offer to make me breakfast. He made me some scrambled eggs. After that, I cleaned up the house. Did some homework which this semester I’m struggling to find motivation to do my homework. BUT I am passing my classes! •
I put my history book down. Got dressed for my workout. Pressed play. Today was cardio core and it was everything I needed! I’m in a better mood, not cranky anymore, not feeling blah or foggy. I am a little sore and pretty sweaty! •
It blows my mind how working out can change your mood. The human body is pretty cool! Happy hump day!
Today’s topic: does Bulletproof Coffee (aka BPC) interfere with intermittent fasting (aka IF). For those who don’t know, intermittent fasting is a form of timed eating wherein you avoid any caloric intake for somewhere between 16-18 hours (typically) and get all your calories in within a 6-8 hour window. For most people, that means no eating after 6:00 or 7:00 PM until 10:00am or 1:00pm (depending on your schedule). In either case, the goal is to have zero caloric intake during that period and eat nothing that causes a spike in glucose or insulin. So, back to the main question about BPC.
In short, yes... BPC interferes with IF. Typically, BPC has between 90-180 calories depending how you make it. Anything greater than 50 calories will break your fast and cause a metabolic response. You will have a very slight insulin response and blood sugar increase and then it will level back off. Your ketones will still likely increase because of the MCT oil, but you will not remain in a fasted state. After about two hours, your body should go back into a fasted state naturally, but that is two hours of interrupted fasting.
IF is not for everyone and present it’s own challenges. It can be a good addition to a weight loss plan, but isn’t something that you need to do to be ketogenic or even to lose weight. Eat well within your macros and determine if there are any reasons you should NOT be fasting before trying IF. And if you’re new to keto, I would hold off on fasting for now and get used to the lifestyle change first.
I hope you find the post helpful! Please share your comments and questions below and let me know anything else you’d like me to cover in a future post! Until then, keto on!
Yes!!! Amazing things happen when you trust the process and trust the programs!! .
💪🏽30 min workouts or nutrition only programs
💪🏽Realistic Meal Plans 💪🏽Support, accountability, and encouragement!! .
If you want details about our Online Fit Camp drop a ❤️ below or click the link in my bio! You got this!
Practice makes perfect! As Nemo says “Just keep swimming” 🐟
Good morning ☀️ A little humor for this beautiful morning. 😆💛 This is so me telling my hunny ask for cake and pass it down 😂😭#raquelspreggolife
Over everything else.
You have to .. in ANY moment .. Be able to catch yourself and control yourself.
Y’all ever seen a pregnant lady do unassisted pull-ups? Now you have! Feeling spicy 🌶 yesterday and thought I would give some unassisted ones a try. Haven’t done them unassisted in weeks since becoming pregnant. Let’s just say it was tough and 2.5 reps bought wore me slap out 🤣🤣 I have worked really hard In my training over the years on my pull-ups so it was tough to not be able to do 10 or more. BUT, that’s ok! I’ll get them back after baby 👶 #arisefit #arisefitness
Meal Prep can be intimidating, but it gets easier. You discover your favorite recipes, get accustomed to similar grocery lists, and before you know it, meal prep is second nature. But if you’re not there yet, here’s my menu for the week as a little inspiration. Some of the recipes are already saved to my stories, and some I will be adding throughout the week. 💚
Did I mention all of my recipes are grain and dairy free? You’re welcome. 😘✌🏼
breakfast 🍳🥑huevos rancheros
lunch 🍠🍗chicken nuggets or tuna patties
🥦🥗with roasted broccoli or salad
🥡asian stir fry
🍝 garlic spaghetti with chicken
🥣🍓yogurt berry bowl
🥤SHAKEO with spinach and fruit
#beautybrawnbrains #failtoplanplantofail #mealprep #mealprepideas #mealpreponfleek #happyhealthyhumble
Heyyyoo thank God for a CLEAN, plant based pre-workout that won’t do harm to your precious body, but still helps you CRUSH your workout. 🙌🏼
It may not come in crazy colors like red, blue, or green, but it’s also NOT packed with artificial garbage and it tastes like lemons! 🤤🍋💛✨
Do you use pre-workout?
“Confidence is contagious. Catch it. Spread it.” -Unknown
Confidence is something that doesn’t come naturally to me. I’ve always doubted myself and my self-worth because of what people tell me. I have a lot of negative people in my life at the moment so lately posting and sharing my journey has been difficult.
Today, I looked at myself in the mirror and smiled. Even while PMSing, I felt beautiful, lean, and strong! 💪🏼💕 •
If you’re a woman, you know that that’s not easy during your time of the month. You’re bloated, cramping, and moody AF. 😓
Today felt different. I felt so much confidence that I got out of my comfort zone and wore these shorts. I almost changed.. I almost didn’t share any moves.. but then I saw my progress and said “f*** it!” My body isn’t perfect. It jiggles a lot, has stretch marks and cellulite, but it has come a long way from where it was last year. •
Today, I chose to exude confidence. Despite my imperfections, despite what the negative Nelly’s might say, and despite my own insecurities. Be confident in who you are, because who you are is beautiful - inside and out! 💕
Happy Wednesday! And don’t forget to spread confidence and self-love today! 😘💕
Awesome work and results from my client Jeff @duplob.
Over 5 months Jeff has lost 8kg of fat and put on a lot of muscle on his whole body. The work ethic from this man: at times he was in the gym 6 times a week even when the stress of life was high - exceptional. Unfortunately Jeff had to return home to Asia, but I am excited to see how hes training resumes once settled in. You will be missed our client and friend. Keep up the good work 💪
Fantastic results from my client @nicoleashlenecabs
in her 8 weeks so far! She has lost 7kg of fat and has gain a big amount of lean muscle, slimming her waist and tightening and growing her butt! Nicole stuck to her diet in the crucial initial weeks and has accelerated her results.
I'm very proud and excited how she is progressing and looking forward to her upcoming training. Keep it up Nicole - you're crushing it!
...She's DONE it, 20KG LOST! and what a PHENOMENAL STORY...
My client Sandrae has reached her weight goal and has lost 20kg over the last 6 months including several diet breaks lasting 1-2 weeks! What an incredible achievement and one she deserves every single bit of!
It's truly inspirational to see such commitment and determination. Despite having arthritis in both knees, a hectic working life, family commitments and flying all around the world on business trips, she still made it happen. Sandrae was in the gym in the early hours of the morning 6 days a week, week in and week out, and her training was by no means easy at all. She made the decision to execute and she certainly has!
Her weight goal is just a part of what she has accomplished in the last 6 months. Sandrae has increased her strength tremendously. With no squat or deadlift experience, she has achieved a deadlift of 100kg and is now deadlifting 92.5kg for 6 reps as well as squatting 80kg for 5 reps and 70kg for 12 reps - incredible!
Sandrae's cardiovascular strength has also shot through the roof. She is able complete extreme tabata workouts on spin bikes, battle ropes, kettles bells, TRX and a range of other modalities.
What a pleasure it is to work with such a incredible and hard working woman. Your work ethic, focus and drive is truly inspiring. I look forward to the next phase of your training and to continue crushing your fitness goals!