Can I get a 🙌🏽🙌🏽🙌🏽. Except you can enter a big, fat [online] before that shopping. I’m not about that life with a toddler. 🙃
Stay accountable and push through the beginning of the week so we can all enjoy a good amount of 🍷🥧🌮 later. I feel like some people really are waiting around for January 1 to hit their resolutions (come on, don’t play) since it’s a good ‘starting point’ but if you really just start making some small, healthy (LIFESTYLE) types of choices, boy does it make it a lot easier to jump into a stricter mojo. You see, following a strict plan and really devoting yourself to something works and produces results..BUT learning the ropes of maintaining that lifestyle takes practice and yields long term results. If you don’t view it as a lifestyle change, your short term efforts are cool but it’s not realistic to eat the same meals on repeat. With that said, ENJOY the holidays but put in a little work...there are still 6 weeks left in this year. 😅 #tiredmommy#longmonday#wheresthebuttercream#donthatethemessenger#itshardformetoo
30 Days. 1 program. Strong effort but not 100% perfect either. 😳😳 SWIPE LEFT ⬅️⬅️ to see the full transformation I achieved last November doing the 30 day MMA program I started again today. 👌🏼👌🏼 No tricks. No fads. No gimmick. Hell NO EQUIPMENT. Just clean portion controlled eating (yes I still had some 🍷🥂🍸), a daily dose of superfoods, and consistent effort in my workouts. 💥💥 You could complete this program PLUS some by the end of the year. Why wait?! Message me for more details drop a comment if you’re ready to get started! Let’s do it together!!
DEJA VU 😳😧 This morning I decided to start a certain program and complete it in entirety. I haven’t done that in a couple months because I’ve been doing a hybrid of multiple programs for the past couple of months. I like to alternate between completing full programs and hybrids depending on what my goals are, and I decided it’s time to go all in on my fav MMA inspired 30 day training program. 🥋👊🏼 Here’s where the DEJA VU comes in... I decided to look back at my transformation from this program and found I started it on Nov 21st last year. It’s Nov 20th today y’all!! 😳😧 The start of this program led me on a 4 month journey that got me in the very BEST shape of my entire life and when I saw the coincidence of the start date it just FELT RIGHT this am!! 🤩🤩 Would you like to see the transformation I achieved in just 30 short days last year?!
When I was overweight, I used to pick up Muscle and Fitness Hers magazine every time I saw it at the grocery store checkout line. I’d read story after story of their fitness cover models and think “how in the world does she get a body like that?!” I’m fine with saying that, as a 20 year old newly-married woman, I just wanted to look amazing for my husband! And at 20 pounds overweight, I didn’t look amazing. (Pic 1.) My well-meaning coworkers would say “Katy, you don’t need to lose weight; you look just fine!” But it wasn’t about what they thought was fine...I knew that I didn’t have the body that matched who I was on the inside...and that caused a lack of peace. Being “average weight” was unhealthy and I knew it! I felt it, too, and I was determined to figure out how to get a body that matched who I was on the inside: vibrant, courageous, healthy, fit, sexy, strong, with loads of energy!
In 4 short months using Beachbody routines, I lost 40 pounds of unhealthy fat and slipped from a size 8/10 to a solid 2...and through three pregnancies and lots of life over the past 12 years, I’ve been able to enjoy my life and be my own version of a fitness magazine cover girl 😘 doing my Beachbody routines from my home (pic 2 is me this morning doing Body Beast, Beast Up Legs!) This is an important part of my story: I didn’t just settle at “losing weight,” but I decided to make fitness and healthy eating an important part of who I am. My Beachbody routines change every week, but they get done 6 days a week, for almost 12 years now and I won’t ever quit because hey deliver everything I need!
THIS version of me is where I have 100% “body peace” and it feels absolutely amazing! Little did I know the many other benefits at first...but I get to enjoy life at the level I believe I was always meant to be in.
What about you? Are you enjoying life in the body you believe you were always meant to have? If not, connect with me! My passion is helping other women like me find the perfect Beachbody routines so they can achieve their goals and enjoy a healthy, fulfilling life 💜
You are already amazing - you deserve a body that matches 😘
Day 3 post LASIK and I’m feeling 👍🏼 My eyes do get tired quickly right now but I’m seeing amazingly 😍 For all of you who have messaged me, I see you 👀 I promise I will be returning your emails as soon as i can 🙋🏻 If you are still looking to join my December accountability group #hotfortheholidays make sure to message me to save your spot👈🏼 For now, I’m off to find a new phone 😭 anyone know of any good deals for Black Friday 🤷🏻♀️ #mamaneedsanewphone
Sometimes I think I’m nailing a move only to find that the evidence proves otherwise. 🎥📸 I mean, honestly, I’m close!! I just need to focus on keeping my booty out the air! 😂😂 This was the very last move of my #hiit workout this am, and you can’t see it very well, but I have both a heavy and medium resistance band around my legs. 🍑👙💪🏼 what do you think of my fancy “sliders”?! 🤣
After some amazing family time watching the Christmas parade, waving to bing and paw patrol. Then jumping around because minions were there! I managed to get my 22 minute workout in. Now some quality time with my hubby...and Netflix.
NOTE TO SELF:don't workout when the heating is on! 😂
Got my #sweat on this morning.
30 minute interval training with #Aaptiv and #bbg week 11 ABS are complete. I'm happy to say with it now being Week 11 out of 12, I can actually do those raised leg sit-ups. It's the little things people. 👊😂Have a great Saturday. Get that workout in and enjoy the day! #100strong
Taking a leap of faith to start a personal training business is down right exciting and scary all at the same time. I started writing a blog about who I am. I have struggles that many can relate to. I also wanted to share exactly where my heart is when it comes to fitness. For me fitness and the gym are so much a part of who I am. I am eternally grateful to have such a supportive family. I am beyond words for the support and belief in me that Nic shows me. I am truly blessed! I am so excited to share that part of me with everyone and anyone. #nicmillertraining#dreambig#fitness#coloradosprings
Sometimes my workouts are challenging and I have to push myself..... Sometimes mum life happens and it takes longer than normal to complete my workout.... Sometimes this little man climbs up and thinks it's fun...... But no matter what everyday I show up, try my best and make it happen. #strongmums
I specifically work my core only once every 2-3 weeks. If that. It's all about learning how to properly engage your core in all the movements and exercises you do. Not only will you start to develop definition (along with a clean diet of course), you'll have better stability and strength for the back (especially low back) and better posture.
Yes you can work your core as a new mom and during pregnancy. It just looks a little different. But different can be effective. It can be more effective!
Here are 3 core moves to add to your routine once you have mastered basic TVA activation or to modify into as you progress through your pregnancy. 🙂
A few tips:
👟On all 3 exercises exhale on exertion and imagine tightening your core as if you were wearing a corset. It's not just belly button to spine. Your core wraps around the body. During pregnancy imagine giving baby a gentle hug. 👟Be slow and controlled (this video is sped up a bit).
👟If you cannot reach your elbow to your knee on the second exercise that is ok. 👟Do not over extend too high with your arm and leg on the second exercise or with your belly in the third as that will add pressure to your midline (linea alba)
👟If there is any "coning" or "doming" of the midline stop and take a step back in your core workout to first heal and reconnect your muscles. Whilst the quadrupled position works for many after initial strengthening in this position you do need to watch that your core is up to and there is no coning.
Any questions as always feel free to message me. The Fit Moms Core Plan (available on my website www.thefitmomsplan.com and link in bio) is an 8 week plan to heal, reconnect and strengthen your core post baby. #thefitmomsplan#thefitmomsplanvideos
Three WINs for me today:
WIN #1 : I actually made it to the gym for Arm day, after having to declare Tuesday and Wednesday as rest day. (sorry gym, my babes needed me more than you did)
WIN #2 : I graduated to some heavier weights. I have been using 10 pound free weights every week, but today I used 15.
Win #3 : I got a HIIT workout in.
Take that Thursday! 👊
Every single person in your life is your MIRROR. 🙎🏻🤳 •
The things that you most admire in others are your own and the same goes for those things that you dislike. •
“Everyone in your life is reflecting parts of your own consciousness back to you, giving you an opportunity to really see yourself and ultimately to grow.”💖
❤ #momwin ❤
6 months ago I made a CHANGE. A change that made me nervous and question my judgement if it would be right for me and my family.
I was a new mom struggling with "ME" time and self care. Struggling to find time and motivation to get back into my health and fitness goals. I was TIRED! Duh, I'm a new mom! I was sick of running on the treadmill-literally going no where 🤣.. I needed something that would save me time and not take away time with my boys. I needed something that would give me my energy back and jumpstart my nutriton. (Actually at the time I thought I was eating pretty healthy just wanted new ideas )
I'm a creature of habit so I had it ingrained in my mind what I should and shouldn't be doing and what would and wouldn't work - even if I had never tried it before.
I started looking into some stuff online and following some fitness pages on facebook. There was this one page that really stuck out to me. It was a girl (now my personal coach! ) who was training for a bikini compitition and was posting her before and after pics and seriously they were amazing! I started thinking there was no way she could be getting those results from an at home workout! But I was intrigued so I had to ask.. which is a big thing for this introvert!
After quite a few chats and details I still honestly wasn't 100% convinced but I didn't have anything to lose! I wanted the energy gain she talked about. I wanted to muscle gain she showed and I wanted the time back that I was spending driving back and forth to the gym!
After just a few weeks my doubts and fears were put to rest! I felt amazing- some of that coming from a mind shift and believing in myself. The rest of it, the physical and nutrition part was mind blowing to me! Not only was I learning that I was eating all wrong (Not enough! ) but I learned I could get a great workout in at home in 30 min and actually get results and feel accomplished! Big Mom win as this meant I had more time with my little because i wasn't leaving the house!
So long story short, DON'T be afraid of making a change! It might be the best thing to ever happen to you and your family!
Make sure you check out this mom of 2!!!! 💥✋🏽Follow: 👉🏼@grindnation.fitness . New page to inspire and motivate 👊🏼💪🏼
📷Pic shown: @stephfitmum 👏🏼
Throwing it back to when K was 22 weeks and we taught group fitness classes on the coast of the Dominican Republic. 🏝
You would think with the sleep deprivation and time that I would have forgotten about all the pregnancy feels but I remember them like yesterday. A concept I find important pre/during/post pregnant is
D I S C I P L I N E: It is what will get you to some of your sessions and provide a means for consistency over a period of time. We can’t always be 1000% motivated 24/7 & this especially holds true for pregnancy. ESPECIALLY when your goals aren’t aligned with the rest of #fitspo . Pregnancy fitness goals don’t translate to shredded abs and lean muscles, instead the focus is to strengthen your core musculature and pelvic floor muscles, pump oxygen to your babe, strengthen your placenta (by product of working out during pregnancy) and maintain sanity by using your endorphins. SO MANY BENEFITS to the babe and yourself that you don’t see & certainly lesser instant gratification. The discipline you practice before pregnancy helps during pregnancy when it’s harder to stay motivated. It works even more so post partum when you’re learning the ropes of motherhood and trying to kick start your routine again while raising a human + returning to work. The same work ethic eventually will rub off on your by products aka little peoples. 👶🏽 It never gets easier but it definitely works out if you start somewhere and keep at it. #fitpregnancy#tbt#throwbackthursday#22weeks
Grab a weighted ball and add it in with some v-ups to take your abdominal exercises to the next level. Hold your elbows out to the side, and twist to the side so your elbow touches the ground then twist to the other side. 💪 photo by: @hammer_photo
Every day I push myself a little further than the day before!
Just your average evening shenanigans going down over here...a little balance beam action and seeing what all I am capable of today!!! .
Age ain’t nothing but a number!!! 🤟🏻💕✌🏻
In the eyes of a #formergymnast this is so comical to me 😂😂😂! Like all I can do is a pull over, lol! Ok, so, I have goals people. I want to be able to do a kip to handstand again. Not sure how possible this is with my fragile body now, haha 😆. Anyways, enjoy watching my park fun with the kids.🙌🏼
Trader Joe’s haul! Dinner this week is crockpot turkey chili and crockpot salsa chicken. My go to snacks right now are protein bars, yogurt, beef jerky, trail mix packs and rice cakes with turkey deli meat. I’m really trying to clean up my nutrition right now and cutting out ❌sugar❌ I know everything in moderation, but this girl needs a good detox because the cravings are REAL! -
Fun fact: during my pregnancy raw chicken majorly grossed me out so I started buying frozen or pre cooked chicken and now I’m hooked. I like to use Trader Joe’s frozen chicken to top my salads and it’s super quick and easy. I fry them in a pan instead of cooking them in the microwave and directed because 😷😂
These photos y’all ... Today i was cleaning off my desktop clutter, and I found a folder of my “before/after” pics. I’ve been working as an online health & fitness coach for almost 3 years, and so yeah — I’ve got a solid collection of transformations photos. But what stopped me about this photo, and made me want to share about it, are two main things:
1. The candidness of the environment that I’m surrounded in. Our bedroom, loosely kept. My finished Shakeology on my dresser to the left. No fancy lighting or setup. I’d closed my closet just enough to be able to crop in. All unpolished.
2. That smile! That pose! 😂 ... i was pretty proud of what i had achieved, and the results i had gotten from just saying “yes” to starting something i was 200% skeptical about just 9 months before! But there I was:
⬅️ November 2014 / 29 years old ⬅️ First-time mama to a tiny Evelyn ⬅️ 11 months postpartum w/ a deployed husband ⬅️ I’d lost the 40 lbs of prego weight with at-home workouts, simplified nutrition, and superfoods that tasted like dessert.
i remember feeling much stronger than I had ever been in my young adult life. This was the first time i had guidance ... a plan ... a coach, community and accountability. My pregnancy with Evelyn wasn’t very healthy and I was pretty inactive. i had miscarried before so i was scared to death to get my heart-rate up again. During those 9 months of Jason’s deployment, i had EVERY excuse not to start. i had EVERY excuse not to finish — to QUIT. But look how proud I am!!
I remember sending it to my coach and her FLIPPING OUT at my transformation! It made me proud knowing how proud she was of me. 🙌🏻 For those of you may not know, i host my own online wellness groups online ... have been for what will be 3 consecutive years this January. Or maybe you do know that, and it’s just never been the right time for you. If we’re new friends, or old friends, you’re welcome to my next group in December. I’d love to talk goals with you, and introduce you to a process that got me to this proud “after” photo. You can also shoot me a message, text, or comment too! Y’all should know by now ... I’m here to help. 👋🏻 #swiperight#HOWSARAHGOTHERFITBACK
Looking for a healthy, no-cooking involved lunch? This is on repeat for me.
-Bed or romaine lettuce
-Canned chicken with 1Tbsp. @chosenfoods Avocado mayo & @flavorgod everything Seasoning
I love the salty, sweet, savory combination. Give it a try this week!🥗
#moveoftheday : "lunge hip flexor stretch:" those hips can get tight during and following pregnancy. Be sure you stretch them. Start by staggering your legs. Tuck your hips under to prevent pressure on your #diastasis and/or to feel the stretch. Remember to breathe. 💨
There she goes...
a woman who NEVER EVER let the beaming eyeballs 😳 and uneducated/disrespectful remarks stop her from following what she believed in. She believed in herself (no matter how big) and knew she was highly conditioned to be a pregnant athlete. She knew it wasn’t going to be easy but gave it ALL SHE GOT!
That woman, that woman running up until 9 months🤰🏼, was me 💪🏻☺️.
If you are struggling on your fitness journey, just know that I BELIEVE IN YOU!😘
*I monitored my heart rate while running or doing any kind of MIIT (Moderate intensity interval training). I also was cleared by my OB to continuing training as I had before pregnancy. Of course, I had to make many modifications the further along I got but I never quit!
Please speak to your doctor before doing any kind of exercise while pregnant.
•Walking Lunges w/ Squat- up & down bball court
•Banded Squatting Abductions (BOOTY WERK!)
•Sled Pulls 3 45lb plates
•Stairs w/ 25lb plates
• Farmer 👩🌾 Walks w/ 45lb plates (still kills me this very day 😓) I use @Versagripps for these if I am fatigued.
First BodyBuzz in 3 weeks and man I felt that! 25 minutes to compete 4 rounds of:
20 wall balls (5kg)
20 KB swings
20 box jumps
20 thrusters (20kg barbell)
I only just scraped in 3 rounds and it totally destroyed me! Felt SO GREAT to be back on it though and training to an amazing soundtrack this morning, slamming out wall balls and pushing thrusters with B full blast 🎼who runt the world GIRLS! 🙌🏽💗💪🏼
I had a chiropractor session after and she cracked my back and stuck a few needles in my muscles for a deep tissue massage - so all in all a productive day!
Oh and for regular readers my tummy is feeling a lot happier and I’ve narrowed the main culprits down to caffeine, wheat and onions/garlic etc for now I don’t seem to be having much discomfort so fingers crossed digestive issues will start to improve from now on.
Because I’m shamelessly happy to see my abs popping out again! 😉🤷🏻♀️ Just keepin’ it real, y’all! Haha! Anyways, about to get in a quick #hiit workout and then off to grandma & grandpas we go!!🤗 #babyabs#sundayfunday
You know that feeling when you want to quit? That burn? Those negative thoughts in your head? .
That means it's working. Hold it for a few more seconds. You got this mama! 💪💪 #postpartumbody#absafterbaby
The moment we realize it’s not motivation we’re lacking, or inspiration or accountability from someone else. It’s our ability to trust our gut take action, stay consistent and accountable to ourselves. No one is going to make you live up to your potential or do all the things you need to do to get you to ANY goal. So get up, show up have the courage to be your best self and stop selling yourself short. Your soul is counting on you boo. 💜