The people I follow range from training for the title of Mr. Olympia, to people trying to recover from an eating disorder. Exchanging inspiration there with those who’s goals may be exceptionally different but both exceptionally maximal stresses the fact it doesn’t matter where you start.
I’ve touched one end of the spectrum and it wasn’t the one where I was Phil Heath lmao. You can do anything you want to. You can showcase your hard work and that goes for much more than fitness. You don’t have to have those clothes that waist that following to be living happy. I’ve found it easiest to stay grounded by seeking that inspiration every single day in all forms because it’s not supposed to be the exact same as my own. Seeing others love what they do and make the effort of doing everyday to bring their own happiness shows me I’m worth complexity and I’m worth acceptance of how things are now and also what I can let myself become. Never live a day trying to be someone else. There are too many reasons so many find YOU inspiring to deny that
Stu went to spin class with me today to celebrate a birthday and meet some of my new friends at the studio I’ll be teaching at! These were his facial expressions prior, but he was a champ and we had a great time. Now he gets to watch as much football w Zach tomorrow as his little heart desires. Happy Saturday! Life is really swell the past few days. Things are just falling into place and I am extremely grateful.
So I actually usually never put posts up like this (& it’s slightly uncomfortable for me), but I’ve never felt so comfortable in myself & I struggled most of my life I just want others to know it’s possible!!! 😭💜 I’m not putting this out there bc it’s all about how you look, but it’s all about how you FEEL & I’ve never felt so good in my body babes!!!!! 🙌🏽💕 No clue what I weigh bc that’s not important to me, but I feel so confident & free!!!! 🦄
Going in to the last 2 workouts of our 4 day a week program & ain’t mad about the results 💜🧚🏼♀️ Bootcamp kicks off Monday if you want to learn how to feel confident, happy, & free with zero restrictions & learn how to improve your mindset just pm me for an application babe xo 💘
You’re not gonna find that combination anywhere else, especially not the gym #justsayin 😘
My kind of celebration: movie night and ice cream😍 All the six matriculation exams (final exams) are now done although I still find it hard to grasp that they really are over😂👊🏻
This new flavour was very good! Especially the salted caramel sauce😋 .
Kirjotusten lopun kunniaks ansaittu B&J's🤩 Saksan opettaja laitto viestin, että essee oli menny tosi hyvin ja käski korkata shamppanja pullon.. Mut jätskipurkki on enemmän mun tyylii😝
The skinny scoop on FAT 🤲🏻🥑🥓
There’s a lot of pipe about Fat. HEALTHY Fat, LOW Fat, NON Fat... but the truth is - any type of fat isn’t what makes us fat 🤯
Eating anything over your calorie budget over an extended period of time without burning it off through physical exertion or strength barring exercise is what will make you fat 🙄
Which leads me to my next point... There are a lot of “healthy” fats. Some of which are salmon, avocados, walnuts, flax and chia seeds to name a few. All of which contain higher levels of Omega 3 fatty acids. These fats are known to be anti-inflammatory, heart healthy, and what I like to call “our glowing group”.
However, I personally don’t like the stigma of there being “unhealthy fats”. Also known as saturated fat from animal proteins, dairy products, egg yolks and especially red meat. Yes, these could be kept more minimal IF someone has a cholesterol, heart or arthritic/gout problem... BUT having these fats that have a higher amount of Omega 6 fatty acids is also SUPER beneficial for your health. They too place a huge roll on our hormones, satiety, and go neck-n-neck with our “glowing group”.
Both Omega 3’s and 6’s hold numerous vitamins and essential nutrients that deeply control our overall health. They’re both very essential and hold an important role in our diet. Even though fat holds 9 calories per gram vs protein and carbs (4) and is quite calorie dense; don’t fear such a glorious macronutrient 😋🍖🐠
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1. I just woke up from a nap and @jvn from Queer Eye was in it as he knew my name and we did yoga together and drank wine.
2. That nap stemmed from waking up at 4am this morning. Oops.
3. But waking up at 4am means being really productive at 5am which meant I had done all of my work by 11am.
4. And then I went to lunch to solidify a new work deal I’m going to be starting on the 1st (yayyyy collaboration!!!) and also just had a great time chatting w @itsallysonfarrar cause what’s business without a little friendship?
5. And tonight I have no idea what we are doing but my lovely guy is going to a spin class tomorrow so we can do whateverrrr his little heart desires haha.
6. I will end with this— this quote is from one of my clients and is the EPITOME of my coaching style—- “I gained 7 lbs on vacation. I have already lost 3. I am not freaking out because this is a lifestyle not a diet. I drank way too much wine and ate way too much queso with chips. I LIVED my life and that is the beauty of this. No punishment, no self deprivation. Just right back on track to losing weight and being healthy. I am in LOVE with my life. I am walking and doing body weight exercises every day and feeling strong.” 8. You are strong. Always a DM away if you need help solidifying a doable fitness and nutrition routine. 💫 I also geek out about mental wellness, so ya gotta dive deep into that, too.
who’s uncomfortable with something about their appearance other than their weight? 🙋🏻♀️
i’ve ‘hated’ my nose since childhood. i used to dream about getting a nose job for my eighteenth birthday (this is not to shame ppl who elect to get cosmetic surgery, we all do what we can to achieve peace with ourselves). i would never, EVER post a picture like this in high school.
i’m not gonna lie to you guys and say that my perspective’s changed— i still think my nose is big and angular— but i’m finally at peace with it.
what part of of your body are you finding/at peace with? i’d love to hear 🌿💕
6 1/2 years ago I admitted myself into Klarman’s Eating Disorder Center after a year of being in and out of inpatient hospitals. I was ambivalent about treatment but when I watched Demi Lovato’s MTV doc about her going to rehab, I realized what I needed to do and thank god, because I don’t know if I’d be here to tell the story now if I hadn’t. Two months ago when Demi overdosed, I kind of felt like the shelter that provided me the home I’d made myself in recovery had been destroyed, but I thought about, like I do often, her song Warrior and I know that with time, she’lI remember those lyrics too. I don’t really believe in cliches about humans blooming into flowers after a storm but I do believe in flower’s resilience to nature and their beauty after rain, so today I gave myself the permanent reminder of being a warrior and irrepressible. Tatto cred: @daniwilliamstattoo
1 fondle arugula (or other green) with avocado. Lightly salt and generously pepper greens.
2 Preheat oven to 375 & line baking sheet with parchment paper.
3 Stab or pierce then microwave squash for 2-3 minutes to reduce oven cooking time. (i blew the butt off my squash in the microwave today - i haven’t used one in a long time) (note - this is a small hand length squash)
4 Cut squash in half the hot-dog way (lengthways) and place inside-down on baking sheet. Bake for 15 mins.
5 slice tofu thin & squishy-squash all the water out. Add to non stick pan with 2 tbsp red wine vinegar or soy sauce/liquid aminos and generous amounts of your favorite dry spices (i used onion & garlic powder). Cook on medium heat 5 min each side.
6 if you’re feeling naughty from the turning leaves, add 1 tsp coconut sugar and sprinkle of cinnamon to your squash halves when they are cooked.
Smiles for the weekend and my 3 Day Hangry Girl Detox prep! 😍 (check my stories for info or drop your fav emojis below for the deets!) ❤️ QUESTION FOR Y’ALL!! There was an OVERWHELMING amount of you that wanted to see more Home stuff and DIY projects when I asked you guys in my stories if you’d be interested in that... so my question for YOU is where do you want to see that ?! IG stories, IG TV, IG Posts, or on my Blog?! What’s most beneficial for YOU? Help a sister out! 👇👇 🏡
I did it in my high school bathroom, parents house, gym locker room, college dorm room, Italy, Australia....
You name it, I did it; I was always down! 😍
I can’t even begin to count the times and or list the places that I did it; quite frankly it’s a bit embarrassing. .
I kept the box wedged in between my bed and dresser; hidden from the world, but in close reach. 📦 .
This box was my best friend and my worst enemy. It offered me comfort and yet, ultimately destroyed me. .
IN THE BOX 🍿
One entire box of Chex Rice cereal, a whole bag of dark chocolate chips, a full canister of salted peanuts, and the family sized bag of dried cranberries. .
Every Sunday I would mix those items together as my “healthy” trail mix snack to ensure I would “avoid binging” the following week. 🙅🏼♀️
Accept the batch would never last past Monday. 🚫
I would lock myself in my room, eat straight from said box, cry while eating, and make myself sick; so full, so nauseous, and so disgusted. It was a race. 🤢
How quickly could I finish the entire box, get to the bathroom, throw it all up, clean up, and pretend like it never happened...
Mix ingredients, binge, purge, cry, and repeat... for nearly 10 years! 🔄
Outpatient therapy, books, seeking help, podcasts, events, being open, trying new tools, mindset shifts, years of daily hard work and consistent action and I am FREE!!! 🎉
• Free from binge and emotional eating
• Free from cravings controlling me
• Free from the scale dictating my mood
• Free from hiding
I’ve spent years trying to understand “why”. Food Freedom University is why! Without my pain, I would never have fallen into my purpose. 🙌🏼
If any of this sounds a little too familiar, let’s chat....no cost, no pressure, just a chat. FFU is days away and I want to help you because you deserve freedom too! 💜
Swipe 👈🏼 to see the real transformation.
I know we’re not alone in these feelings and cycles of unhealthy habits....
Can you relate? 🤷🏼♀️
After only 5 hours of sleep(yeah I'm rocking the sleep this week) I did 100kg(220lb) single 😁 finally getting my strength back🎉🎊 we had 3 singles today, 4×4 with 80kg and then 4 singles of pasued 85kg. Pure beautiful death. And after all that 5×5 incline bench and then GM. Haha, I hope I'll sleep forever tonight🌹
Thankful that I can oversleep my alarm and still have time to get a sweat like this on 🙌🏻
Never ever will I bash “home workouts” again. Walk 15 feet from my bed, workout for 30 minutes, go about my day, AND GET RESULTS?! yes 👏🏼 please 👏🏼
Here is a back shot from few weeks ago. Cannot wait to start new training program on Monday. This week is de-loading week, which involves light weight exercises, loads of stretching and foam rolling. Do not forget to rest!
Getting fun pictures back like this makes all those early morning workouts and salad filled days worth it🥗
I get to look at pictures like this and smile at how I look and more importantly how I feel
I get to be there for my best friends and not even pay attention to my image anymore because I finally feel comfortable and love myself in my own skin💕
Coaching has given me ALL of that!! Coaching has given me more than I could have ever imagined. Want to know more?? I encourage you to take that leap and join me✨
BARBELL ONLY Ab WORKOUT🥊Swipe and Try
I absolutely love getting creative with my ab workouts and coming up with ways to CHALLENGE myself! For this workout all you need is a BARBELL to get a Insane core workout🔥
Barbell Exercises are such a great way to add resistance to your to ab workouts as well as improve both your core stability and functional core strength! —
Tag a friend🏋🏼♀️ Grab a BARBELL✖️ and Let Sculpt a 6-pack!!
1. Ab Rollouts 4x12-15
2. Landmine Twists 4x20
3. Leg Raises 4x12-15
4. Barbell Straight Leg Sit-ups 4x12
5. Hip Raises 4x12-15
⚠️These clips are RAW footage from my training sessions! I don’t do Instagram sets and Most of the time end of recorded my last set for each exercise 🙈 so if you see me struggle a bit that’s why...I’m just tying to make some gains guys💪🏼