Where’s everyone been working out? The gym or home? Or both?
Here’s a no-equipment, quick 18-minute HIIT you can do anywhere or tack on to your lifting workout!
⏰Use the Interval Timer app
⏱1-minute each followed by 15 sec rest
💥3 ROUNDS
🔥Jump Squats
🔥Modified Burpee
🔥Sumo Squat to lunge
🔥Back kick to jack
🔥Speed skaters
What was your workout today?!
I did a lift workout + a 30-minute spin! 🚲
If you’re doing all the right things and being HONEST with yourself, then just be patient & grateful for the journey. Results are coming my friend ☝🏼💯🤩👏🏼
“Just tell me what to eat!”☺️
I cringe to hear that bcuz there’s NOT just 1 way that works but for the sake of satisfying the CURIOUS, here are some of the things I eat/drink👇🏼👇🏼👇🏼
At one point, I had results from eating ~5 meals a day, then switched to 3 meals and intermittent fasting, but sometimes I’m back to 5 small meals a day. I don’t always intermittent fast. I don’t ALWAYS anything☺️
What’s IMPORTANT is to know your body & know that IT CHANGES.
It also adapts (plateaus), and therefore your nutrition has to evolve. Self-discovery as well up and down fluctuations are inevitable.. part of the discovery process, not failures.
How to eat DELICIOUS foods but also see results:
1. Start testing a macro nutrient ratio just for self-awareness of how your body responds
2. Eat LOTS of greens, healthy fats and colorful foods
3. Create healthy versions of your FAVORITE foods
4. 10-20% of the time, just eat/drink whatever the hell you want. Be realistic about what is 10-20% of the time☝🏼☺️
5. Add avocado to everything (note to self actually)
No but seriously, I can help you!
If you don’t have a coach & want info on my next virtual bootcamp, click here 💪🏼
“Do you ONLY do BB workouts?”
I do them a LOT but no, I do other workouts too!
I’ve been in fitness since before BB was born. I love creating workouts and I love challenging myself with new things.
I do most (not all) of the new programs released so that I can speak honestly about them and help match you to one based on your needs and likes!
I have to admit, a GroupX instructor for 20+ yrs, I’m usually VERY RESISTANT to anything *I* wouldn’t normally do in one of MY classes 🤔 , but with each program, I’m always forced out of my comfort zone in some way that ultimately leads to new strength, flexibility or a much needed change to my routine.
I’ll be honest if a program isn’t my favorite or if I think you should hybrid two programs together or do my #Bodapalooza hybrid.
And I’ll also be honest that no matter what workouts you’re doing, your nutrition will have a bigger impact on your results.
As much as I love creating my own workouts and love teaching, I ALSO love being able to just press play, let it be MY time, & NOT have to commute.
I’m done in 30-60 minutes and can get on with my DAY💫
Years ago I went to one of my first personal development conferences at the suggestion of my big sis Chalene .. it was a Brian Tracy conference. I just found my notes & I definitely followed this to a T! 🎯
Thought I’d share! Does it help??
7 Steps to goal setting:
1. Decide EXACTLY what you want
2. Write it down, only top 3% write it down
3. Set a deadline & sub deadlines
4. Make a list of everything you have to do to achieve your goal
5. Organize the list by sequence & priority
6. Take action immediately with NO guarantee of success. If you want to hit a bullseye, throw more darts!!!
7. Do something scary EVERY DAY
🤦🏼♀️Who’s gonna care what I post
🤦🏼♀️I’m so awkward
🤦🏼♀️My life is too boring to be interesting
🤦🏼♀️___is probably talking behind my back
🤦🏼♀️I hate how I look/sound
How I felt starting this business and getting on social media. I hear it from my new coaches now. I can promise you they’re all normal thoughts.
I can also promise you they’re all ego and fear talking. None of it’s relevant.
You started on this endeavor because you knew, deep down, you had something to offer.
It’s time to stop dwelling on what you don’t have, and start acting on what you DO have🤜🏼🤛🏼
Any REALLY inspirational person you know also had a rough start BUT THEY ENDURED it… hence the label “inspirational” 😉
Be that person for someone else.
Is this a YES for you, or not so much?
Steel cut oats + vegan vanilla superfoods! I usually have eggs for breakfast and my superfood smoothie as an afternoon snack but you gotta mix things up! Made this way this bowl has adaptogens, 3-4 servings fruits and green superfoods & 25g protein!
Here’s what I used:
Steel cut oats in Maple Brown Sugar flavor and I used 1.5x the water so that it was SUPER SOUP-Y! This way you can add the 1/2 of a serving of superfood mix without it being too thick! I used vegan vanilla ShakeO which has all the hard-to-get superfoods -we’re not just talkin spinach & KALE here☝🏼
You shouldn’t COOK superfood powders bcuz you’ll lose nutritional value, but you CAN add it to a warm bowl of oats! Which is what I did!
I topped it with Lilly’s salted caramel chips, 1/2 beachbar crumbles, goji berries, and a drizzle of SunButter (sunflower seed butter) <-SO GOOD!
I’d love to know if you’ll try it!
Raise your hand if you love pizza, all kinds of pizza and if sharing is caring, you don’t care🙋🏼♀️
You don’t have to give up pizza and still see results!
Here are 3 ways:
1. Ezekiel wrap as shown here (10-12 Min at 450°)
2. Cut da Carb wrap as the crust (instructions are on their packaging)
3. Pizza Chiquitas using Siete Foods wraps which are grain free and also lower in carbs than most (recipe on their site)
I would’ve normally had spinach🍃, veggies, maybe even avocado on here, we just didn’t have groceries but I made it work! I ate 2 btw✌🏼! Not that YOU need to, but just keepin it full disclosure 💯
Are Mediterranean Tacos a thing??? Or did I just make this up??
I used Siete Foods taco shells which are grain-free & 14g carbs for 2 shells, spring mix🍃turkey burger (but use whatever), PLAIN Greek yogurt for the sour cream -we were out of Tzatziki sauce😢, feta cheese and kalamata olives! Then I drizzled Lemon Garlic dressing by Tessemaes! 🤩
Right?!?! I hear it all the time & I say it too.
I could literally put as part of my bio “this week is nuts” and it would always be true☺️💯
But let’s stop kidding ourselves.. when we tell ourselves “I’ll start once things slow down” ..I mean things CHANGE yes, but usually life is NOT gonna slow down. There’s ALWAYS unexpected twists & turns.
☝🏼So just START.
It’s like having a baby.. are you ever REALLY ready for that life change? (don’t answer that if you’re 39 weeks pregnant & losing sleep ☝🏼😂) But otherwise, no. But we MAKE time for what’s important to us☝🏼😉
Am I right, or am I right?!
