Sweet Potatoes & Avocado
Gimme all the sweet potatoes & avocado …2 of my faves🤩!!!
Made these today & they were STRAIGHT MONEY💰💰💰! ☝🏼
Killer Quick Cardio Interval
Here’s a killer quick cardio interval to SAVE! Does it look easy?! I don’t know how it looks but it CRUSHED me!😅 Warm up first & ⚠️ do NOT do dumbbell snatches if you don’t know how.. do weighted squats into an overhead press if that feels more comfortable. It takes 21:30 & I did it after a shoulder lift💪🏼
Send me a message here if you need help with a lifting routine .
THE WORKOUT………
1 minute each⏰
After each FULL Round, rest 30 seconds⏰
4 ROUNDS⭕️⭕️⭕️⭕️
1 Min Burpee Lunge
1 Min high knee hop overs
1 Min Scissor Abs (not shown)
1 Min Dumbbell Snatches
1 Min Bench Plyo Straddles
Protein Needs
This post isn’t ABOUT coffee, it’s about protein but hang on, it’s related ☝🏼☺️
I’ve come to realize that while it’s true that the “average American” eats a LOT of meat and gets plenty of protein given their activity levels, not EVERYONE falls in this category and some of us have to make a conscious effort to get in protein (quality protein).
I’m in THAT last category👆🏼. I aim to build muscle and if I didn’t make a conscious effort, I wouldn’t consume enough protein to maximize my efforts. In fact, if I could just eat intuitively & didn’t know any better, I think I’d just eat carbs all day🤩 & add in a protein bar & an avocado!
I have literally no desire for things like steak or burgers. Offer me THE BEST steak or a piece of bread, & without question, I’d choose the bread …if nutrition wasn’t a thing😉!
Everyone has different needs for protein as well as all other macro & micro nutrient needs, so I’m NOT here to say YOU need more bcuz YOU might actually need significantly LESS.
But if you’re physically active, you strength train intensely🏋🏼♀️ & you KNOW you struggle fitting in protein the way I once did, here’s some of the ways I fit in protein in case it helps:
• 10g Collagen scoop in my afternoon coffee
• 22g in my Vegan Choc Superfood Shake🍫
• 20g in each daily salad or wrap (tempeh, or tuna, ..or no nitrate, no antibiotics, humanely raised meat)
• 20g in my egg scramble/omelet
• 20g in my post-lift 💪🏼shake
• 10g in my bone broth
• 10g in my snack bar
+Plus protein that’s in healthy-fat foods 🙌🏼
Was this helpful ?🤷🏼♀️
Quick 15-Min Interval
What’s your favorite cross trainer shoe for these types of workouts?? Please share!
People ask me all the time but I’m not that helpful because I pretty much just stick to my Nike Epic Reacts but they’re technically a running shoe.
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Anywayyys, here’s a quick 15-Min Interval.
But warm up first!☝🏼
3 ROUNDS⭕️⭕️⭕️
* 1 Min Jump Squats
* 1 Min Modified Burpee + Jack
* 1 Min Kettlebell Swing (I used 35#)
* 1 Min Weighted Sumo Squat Jumps
* 1 Min Front kick + Jack
Aggressive Goals Require Aggressive Discipline
Agreed?
I recently heard on a podcast that one of the most valuable assets you can have today is the discipline to stay FOCUSED!
Would you agree?? When I need to really concentrate, it’s a waste of time and effort if I’m multitasking. So I have to completely seclude myself from all interruptions, no phone, no notifications, no sounds, etc. It may require waking up an hour earlier.
It’s NOT easy to create that “space” but I can get 10x more done in a small pocket of time when I do.
You’ve got to be disciplined in CREATING focused time to crush your goals!
The uninterrupted time is not just gonna fall in our laps! Something’s gonna have to give! Am I right ?! 😉
Are you always early or always late?
Are you always early or always late?
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Why does time move so fassst?! I hate being late yet I admit I’m late a LOT! Please ..lie to me about the time🙏🏻☺️.
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If Matt says “you need to leave the house in 5 minutes or you’ll be late”, my brain goes
.. “ok awesome, I’ve got time to send 1 more email”
but then someone comes to the door,
then I realize I left the flat iron on in the bathroom 🔌
oops now I see the dogs have no water 🐾 ,
I better grab a snack 🍫 , and
“oh CRAP, if I don’t reply to the text NOW, I’ll never remember & she’ll think I’m ignoring her😲!”
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I know people tend to believe late people are late on purpose or that they think their time is more important …but I can assure you☝🏼I definitely do NOT think that AT ALL. It definitely stresses me out to be late, but it still happens🏃♀️🏃♀️🏃♀️
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One tip I’ve learned from Chalene, place lil clocks EVERYWHERE ⏰ & set them ahead.
Avocado Toast
Would you prefer this with hummus vs avocado??
I love it either way.
We had avocado toast a couple times while in NYC & I just had to have it today!
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So this was an Ezekiel English muffin, *toasted*, with wholly guacamole, tomato & goat cheese crumbles with Himalayan salt👌🏼👌🏼👌🏼
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I had this with my chocolate greens + protein shake post-workout. Perfect together!!Duuude you must share this delicious meal idea!! 💡
Tips and Tricks to Build Your Online Business
My trainings cover this stuff but in case it helps anyone else wanting to build their online business, here are a few of the apps/tips/tricks I use to save time & build my business which helps me help more people!
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1️⃣ Apps:
📲Word Swag for text on a white backdrop or photo
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📲iMovie & PicPlayPost for video editing & adding music🎧 & lifting the exposure 💡(ie takes a video in a dark space to a brighter room)
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📲Lightroom CC (to brighten the pic, sharpen it, .. I don’t use filter presets (yet) but just bought some from @alexajeanfitness that I may try!)
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📲CutStory when I have a longer video but want it automatically sliced into 15 second videos for IG stories
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2️⃣ Tripod for iPhone with base from Amazon. Make sure you get a tall one! Mine is almost as tall as me; most are super short 👎🏼
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3️⃣ Ring Light🔘 is KEY for lighting your face for LIVE’s & my trainings with my team! ( from StellarLightingSystems website but Amazon has some too).
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4️⃣ The edits within IG aren’t bad! Stick to a consistent filter if you’re going to use one. I often just use the brightness + sharpness & sometimes click the sun ☀️ icon at the top that says “LUX”. With food, I use the brightness & sharpness edits FOR SURE🍃
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5️⃣ Film from your phone on your tripod (don’t use the front facing camera; it’s not as good IMHO) and then play it back, hit pause and then slowly scroll thru the video, then screen shot the angle/moment you wanted to capture.
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6️⃣ Voice to text for texts, comments, DM’s, emails, etc. So much faster than typing it all out. Warning ⚠️ tho: proofread it😂
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7️⃣ Canva app or their website for creating pretty graphics🌸
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8️⃣ Hautestock for amazing graphics if u join as a member
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9️⃣ Try to avoid these things if you’re trying to grow your account: dark pics or videos, blurry pics, using the same type of image or video for all your posts, picture collages, a bunch of different colored borders or font on pics.
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I’m certainly not the best at any of these but thought it might be helpful to share😊
Use & appreciate what you have
I’m about average height, average weight, probably average intelligence🤷🏼♀️🤔, less-than-average hair😆, practically no lips😐, average athleticism🏄♀️, no natural organizational skills, a scarred face, I’m always running late🏃♀️, I suck at cooking🤦🏼♀️, & the list goes on😂.. but I feel incredibly grateful, happy, and NONE of this keeps me from hustling or achieving success.
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SO MANY of you in DM’s tell me you’d love to do what I do but proceed to tell me what you DON’T have... as *if* that matters🤷🏼♀️ We could have a contest of “dont have’s”!
But all that matters is that we use & appreciate what we DO have. That means taking some risks when you’re not quite sure what that is yet! Throwing some spaghetti on the wall to see what sticks🍝! Yep! Do it! Build the tribe you wish you had! Only thing stopping you is YOU believing the “dont have’s” actually matter.
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Most people are NOT willing to put themselves out there.. too much pride, not enough purpose. You don’t have any competition bcuz no one is you (unless you’re copying someone else).
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Be so busy creating value & fun that you don’t have time to wish you had more💃🏼
DEAL ???😁
Are You Pursuing Your Ideal Life?
I used to sleep with a tennis racket next to my bed in case I was attacked by a bat🦇
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Let me explain ..and first please know, my parents gave me an AMAZING childhood with love, lessons & belief in myself!
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But when I was in 1st grade, we had moved into a 100-year old Victorian home/mansion that had been trashed; everything inside broken, smelly, rats, mice, bats. It had 3 floors, elevators, a ballroom, 6 chimneys (perfect for bats) and again, it had been trashed by previous owners.
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My parents wanted to restore the house to its original state.
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In the years of restoration of this house, we had break-ins, my bedroom window was shot-3 bullet holes, my dad’s van was stolen from our driveway, constant battling w/bats- I remember dad attempting to kill a bat flying over my little brother napping😮, my parents cars vandalized & the list goes on.
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In the coming years we were on the news for the amazing restoration mom & dad had done and I *think* we may have been perceived as “rich”. I don’t know. I didn’t care about money, I just wanted safety & normalcy.
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When we moved years later, we had no money and moved into a small house in a normal neighborhood.. ahh, my basic need for safety was met!! (except for aggressive fights with Chalene🤼♀️😆)
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But I’m so grateful for that 6 yrs of my life bcuz it taught me SO much!
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Sometimes someone will say to me, “I know this will sound weird to you but I’m not motivated by money” .. as if *i* am🤔
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Believe me, I’ve been poor and rich and back & forth thru my life. I know full well that money doesn’t buy happiness☺️
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It’s the small things.. being home when my son gets off school, having control of my schedule, working my passion, living each day not just weekends. Earning the money to be able to make choices for myself & my family is a major bonus. Gratitude at every stage is KEY.
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Stay consistent, surround yourself with an awesome FitSister tribe🤸🏼♂️🏄♀️🧘🏼♀️ who empowers you to be better, don’t even TRY to please everyone or DO every thing, leverage your strengths & trust the ups & downs🎢 of your path are necessary!
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What’s your IDEAL life ….& are you pursuing that??
