Do you hate to cook? Do you love to cook? Do you feel lost in the kitchen? .
I LOVE to cook and hate that I havent had as much time to lately. But if you have fitness/health goals, nutrition is tremendously powerful! My preference is to cook everything from scratch so i know exactly what im eating. There are days, however, when convenience is key! I'm a human being...I've been through the drive through before! But finding simple, quick recipes can save the day...and your goals.
Let me introduce you to one of my favorite cookbook series - Skinny Taste. I've been following @skinnytaste
online for years and have always been impressed that the recipes, which are healthy, are also delicious. Fast forward to 2014 and the first of her cook books was published. Gina Homolka works with a #registereddietitian
to create awesome recipes from scratch that are simple and healthy.
Not an ad, just sharing with you my favorite recipes! No need to reinvent the wheel - use your resources! Check out pg 296 in the Original Skinny Taste cookbook and pg 270 in Skinny Taste Fast and Slow for two of my favs! .
#personaltrainer #registereddietitian #healthyeating #cookbook #sandiegofitness #goals #weightloss #mealprep #recommended #skinnytaste
In addition to starting the water challenge today, I started a new workout program called LIIFT4. I have been at a stand still weight wise and needed a challenge. I liked this workout because it incorporates weight lifting, HIIT(which I hate but know I need) and core. It can also be done at home, at Planet Fitness or at my work gym and I need that flexibility. It is an 8 week program ending right before our Christmas vacation so figured it was kind of perfect. I also have a lot of travel coming up so on a positive side I can do it while on my trips. #liift4 #weightlossjourney #weightloss #weightlossjourney #notsellinganything
New bars are in WW studios now! All bars are 2sp each and contain no artificial colors, flavors, sweeteners or preservatives! So far my favorite is the sweet & salty nut bar but the chocolate peanut butter pie is a close second! 🍫🥜 @ww
I’m offering something new! Something even better than just money off 😱
If you join my team between now and October 26 and stay consistent during my next bootcamp you could have the chance to win a $50 gift card! ❤️ All you have to do is show up and put in the work during my boot camp completing the same workouts I’ve been doing.
So, not only do you get money off when you enroll you are also entered for a chance to win this gift card! Are you ready to leave your excuses behind and start working on your own journey!?
WEIGHT LOSS POST. Swipe to see how far I’ve come!!
It’s been awhile since I’ve shared about my weight loss. I’m currently 50lbs down and back on my journey to health. I definitely got lazy for a couple of months and put 10lbs back on but it’s off and I’m back to losing. It feels so good to be back on my health journey. My goal is 45lbs down by the new year💪🏼👊🏼.
Here’s a great routine for working primarily on your back and legs. Try it out and let me know how it goes for you. 🏋🏾♂️🏋🏾♂️🏋🏾♂️
“Beauty is in the eye of the beholder.”
Since December I’d 2017 I have done nothing but focus on my weight, my flaws, my negative feelings toward both those things. And tried to figure out my diet, allergies, and what works best for me. In doing so I have been happy, depressed, confused, lost, hopeful, and hopeless. Now here we are and it is almost December 2018 and I HATE my weight, I feel trapped in a bloated version of myself. But what I do find is beauty in myself after all that, I see a glimmer of beauty of my potential. Now it is time to use what I have learned about my body this last year, keep taking care of my mental health, and proper eating. Here’s to looking back this time in 2019 and saying WOW look how much weight I lost, and how HEALTHY I look now.
#weightloss #weightgoals #beauty #beautiful #bodypositive #loveyourself #workhard #changeyourlifestyle #findmyself #findmyhappiness #findcomfort #showwhoiam #whatishouldlooklike #seemeasyoushould #werk #yasqueen #love #power #support #girlpower #lioness #women #strength #warrior #xo #queen
it’s pretty from the dramatic hair flick that this was a pretty good session!
i’ve recently been loving my gym sessions so much more than normal
in Green Bay with the mom today on our #nutritionclub
tour! Snickers shake for me, caramel apple for her. Checking out potential spots for #tacticalnutrition
Also dropped a new newsletter, DM me your email to get on the mailing list: - nutrition / fitness tips
- promotions - event info
If you don’t take care of your body, where are you going to live?
People tend to romanticize everything with the idea of “do what makes you happy.” I’m not against it, I think that’s great. But be careful not to separate your physical body from your thoughts when taking your happiness into consideration. What makes your mind momentarily happy may upset your body for a prolonged period of time. And trust me — in the long run, you don’t want that.
So listen to your body. Train hard, eat good, and live better 🌱 Hope you all have an amazing week! Stay hungry 😤
Literally my life for the last 5 weeks or so. But no more! I’m back on track@counting
macros and eating better food! 💪🏼
I feel so gross and disgusting?? I had a chocolate chip waffle and I wanna throw it up so bad and it’s actually hurting my stomach. I need to stick to 900 calories because 1200 is just way too much tbh. I’m making two batches of brownies for my class party for tomorrow and I wanted to buy chips too and my parents can’t afford fucking chip bags at this point?? I’m so glad I’m working now so I can buy things I want and not be relying people. The party is at like 9 in the morning so I definitely won’t have lunch tomorrow, but I think I’m the only one bringing in food?? That’s kind of ironic tbh but I just wanted to give for once ugh I feel like I always just take.
with all the Barbells this morning 🤣
We went for a heavy 6RM Deadlift this morning and it’s great to see so many of our girls loading the bar and challenging themselves!!
ALSO, a MASSIVE congrats to @claudiaravenscroft
who performed her FIRST unassisted Body Weight Pull Up! 😱
It did not take her long at all (only a few months) and while she was little hesitant, a little nudge from her trainer - made her make it look very easy❗️
There is no secret to success, just long term hard work done over a consistent basis!!
💥Motivation Monday💥 Man, school has been kicking my ass lately...So I take all My Frustration out on the Weights. Stress can overwhelm you sometimes and make you feel helpless. I have a lot on my plate, but I Adapt and Overcome!!😎. Life has a way of kicking you down, but you can't let it! Take the Hits...and Keep Moving Forward! If I can do it, Anybody can. If your Currently struggling...Just Remember, We all are in some way, shape, or form! Some of us just hide it better then others! Keep Pushing y'all!! Have a Good week Yo'!!!💪🏽🤙🏽💯💯
"No Excuses, Only Results" T shirt by @supportmilitarymuscle @militarymuscle.apparel
👉🏼Use Discount: Islandbuilt10 for 10% Off!!
🇺🇸Show Your Support!! IT'S BUY ONE, GIVE ONE...For Every Purchase of a T shirt, One will be Donated to Forward Deployed Troops or Homeless Veterans!🇺🇸
🎗️Want get involved in our non-profit? Visit 🎗️@militarymusclefoundation
for more information.😁
🎗️Participate in our @20repschallenge
!! Do 20 Reps, Any Weight, Any Exercise..and Record it! Tag us in your video to get posted on the page! •
👉🏼A small contribution for a Big Cause!!! To Help Raise Awareness to Veteran Suicide and PTSD/Mental Illness. Let's bring these numbers down from #20toZero
Hydrate with @gallongear
👉🏼Huge Variety of Colors/Designs
👉🏼Use Discount: islandbuilt165 for 15% Off!!!
#fammily #militarymuscle #mm #supportmilitarymuscle #army #navy #marines #airforce #coastguard #veterans #veteranowned #gallongear
Waddddup! 8 years of Kara 😂🙄but stick with meh, it’s worth it. •1st picture - 2010, 18 yr old Kara.
I’ve always been an athlete. I’ve always had an athletic build. Broader shoulders, muscular arms and legs, all at 5’10”. I didn’t know how to be thankful and appreciative of my natural athletic look then, or for another 6 years after. •2nd picture - 2016, different Kara, physically and mentally. There’s nothing wrong with how I looked, but I wasn’t personally happy because I knew what my body was athletically capable of, and I had deprived it of it’s abilities completely. Already being in an unhappy place personally and really strongly to love myself, this year was the first time I’d ever been called “fat,” too. To quote, “go be fat over there.” Oh, snap. •3rd picture - ^ that was my breaking point. I did not choose to workout and lose weight because of that man’s words, but they sure as hell were the catalyst for me. I lost the weight. I upped the cardio. I tracked my meals. Every. Meal. And I felt good, but did not allow myself to enjoy life or my friends. I wasn’t extreme. I was healthy. But I wasn’t balancing my overall life like I wanted. •4th picture - 6-8 months ago. This has been the smallest I’ve gotten since putting my health first again. I’d reached my high school weight again, aaaaand that lasted all but 3(?) months lol. My body just doesn’t naturally want to sit at 140lbs anymore. Seems there’s this thing called “aging” ????? 😂😂 •5th picture - last week. This is where my body likes to hang. I stopped weighing myself daily 😅thank God. I’ve stopped tracking what I eat. I enjoy nights out with my friends now. I eat all the cake I freaking want. OGs know my love for cake. 👀 in the end, this is the body I’ve built over the last 2 years. I’ve put on a little more body fat, but I’ve also very clearly put on a little more muscle. 💪🏼 I’ll always have an athletic build. And I love it. This is the body that works hard for me to be my best. This is the body I’ve grown to love through all life’s ups and downs, no matter what my shape may be, because it is the only thing I have 24/7. It’s me. •👇🏼
Will I ever stop posting photos from this shoot? Probably not 🤷🏼♀️
BODYWEIGHT WORKOUT , no equipment needed ! 😳Surprised myself with how challenging this ended up being. Thank you to everyone that responded to my polls this morning. If you didn’t yet, go to my story + vote so I can provide more content that’s helpful for YOU! I really do value your feedback. So thank you! Swipe and see workout details👇🏻 below. If you have comments/ questions, need modifications or form cues please message me so I can help! •
Do each movement for 45 -60 seconds, rest / transition to the next move for 15 seconds
Circuit 1 : Legs and Glutes ( complete 3 or more rounds before moving on to the core circuit) rest between rounds at your discretion
1. Super set (this just means do the movements one right after the other) *Right leg wall sit
-either lift and hold the left leg up or “kickstand” the left leg to make the move easier
*Right leg long stride reverse lunge
2. Super set
*Left leg wall sit
*Left leg long stride reverse lunge
3. Glute Bridge Pulses
4. Frog pump pulses
5. Squat Jacks
6. Quarter Squats (come up 1/4, 1/2, 3/4, then all the way up. repeat) Do not bounce. Use control and keep your butt down and chest up
7. Wallsit with abduction (squeeze your glutes to push your knees out and in) -
Circuit 2 : Core
30-45 seconds on 15 seconds rest/ transition
complete 2 or more rounds -
1. Up/ Down Plank with Jacks (lead with your right arm, 4 jacks in each position, repeat)
2. Right side v crunch
3. Right side only bicycle
4. Right side Jack Knife
Rest for 30 - 60 seconds and repeat on the Left to complete the round
Have access to add equipment or looking to make this more challenging? Add some weight/ dumbbells or a mini resistance band around your knees for the lower body mat movements 😊
Monday Humor! 😂
Me: Can I have a salad and a bottle of water?
Them: We only sell tacos
Me: wow, bad luck! Then can I have 8 neat tacos, 2 bean tacos and a Coke?
I heard You Cheat on Your Diet...⠀
We live in society where food temptations are everywhere. ⠀
You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.⠀
it’s Your Turn to Win⠀
Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.⠀
Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.⠀
A Matter of Perspective⠀
Imagine for a moment that you’re peacefully floating down a river in an inner tube. ⠀
The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.⠀
Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.⠀
Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.⠀
You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).⠀
Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.⠀
Step One: Create a Strong Negative Association with all the BAD STUFF⠀
If cookies and chips and burgers are put on a pedestal in your mind as your favourite things to eat, then you will always eat unhealthy and will continue to gain weight. ⠀
Step Two: Create a Strong Positive Association with all the GOOD STUFF⠀
Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
“Vision creates faith and faith creates willpower. With faith there is no anxiety and no doubt – just absolute confidence in yourself.”
The 🗝 KEY 🗝to success and satisfaction in fitness? Balance and consistency
Notice i specified satisfaction, not just success
We aren’t always going to eat 100% clean and on plan. We aren’t always going to get all 6 workouts done through the week. We can’t be perfect ALL THE TIME. We’re human, not robots
So the key to finding satisfaction and joy on your fit life and journey is understanding that your human, and will slip and fall, and doing your best anyway. Because if you give up, you’re only sabotaging yourself
So when you stop and mcdonald’s on your way home from a long day at work, or have drinks with the girls and indulge in the nacho’s, or have a doughnut with your boo on date night - DON’T beat yourself up about it. Because that creates imbalance and anxiety
Instead, make yourself aware that you slipped, tell yourself that it happens, and then make the promise to eat clean the rest of the day/week and get those workouts in
Striving for perfection will only set us up for massive disappointment. Instead, do your best and forget the rest😉. Because your best 100% of the time is always better then being perfect 70% of the time and then giving up because you’re not meeting expectations 😳
#balance #progressnotperfection #perfectionist #weightloss #losingweight #fitness #fitspo #motivationmonday #girlswithmuscle #girlswholift #patience #loveyourself #enjoythejourney #alignment #goals #beachbody #teambeachbody #80dayobsession #liift4 #fittips #strong