I'm so excited for our third annual October Plank Challenge!! It's a totally free challenge to help you feel strong going into the holiday season. Each day for the month of October we will hold a 1:00 plank. You can do the plank specified or any plank you are capable of doing.
Be sure to follow for more details, including giveaways! Tag a friend to join you in getting fit in October!
[wo] man'n the grill on a Friday night.🍔 1️⃣No, I didn't pee my 👖 pants. I was shot with a water 💦 gun in the butt.
2️⃣No one was actually able to eat this dinner, except for me. [Because ✋🏻👣👄😷]
3️⃣ Is it NEXT Friday yet?!
Saw this the other day...
. "Show me your routine and I'll predict where you'll be in 20 years and how you look living in that space"
Ouch! That might sting a bit to some. I know it got me thinking & evaluating my life. Am I on the path to where I want to be in 20 years with my life - relationships, business, health, kids, finances, fitness & all of that?!?! With my purpose & vision, the legacy I want to leave were I to leave this earth today or make it another 20 years?!?! Yes, ok good! Carry on. 🤘🏼✌🏼👊🏼🔥
These last 20 years have flown by & I made plenty of mistakes, I don't want another 20 to end up the same. & if we're not intentional with what we do on the daily, it will. ...am I the only crazy one that worries or cares about this stuff?! .
Another day in the books! ✅👊🏼💪🏼
#flexFriday with some high waisted capris💪
Today in our Fitness With Kristen Facebook group we chatted about nutrition. You know not to overeat, but do you know how detrimental undereating is for your health?
We also discussed the importance of ditching the view that food is a transaction. I don't reward a good workout/behavior/accomplishments with food. I'm not a dog. I also don't force myself to do extra workouts because of something I ate.
I like to reward my accomplishments in different ways. Usually I'll save up (put a dollar in a jar each time you complete your workout!) and buy myself some new clothes. Or maybe I'll splurge on a fitness class I've been wanting to try but didn't want to spend the money on. Or a massage. Put the money you would spend on splurge food toward a non-food reward.
The biggest reward to staying consistent is your overall health. Eating vitamin rich food most of the time and getting in exercise keeps your body healthy. This lowers your risk of disease and helps you to live a more fulfilling life! Sounds like a good enough reward to me!
I found it! In the pile of my daughter's college moving day stuff!
How I missed this workout!
Although I am a huge Insanity lover, I also know the value of yoga. It's good to mix up your workouts. On to a quick #PiYo workout to end the busy week. I deserve it😊
I wore my "You got this" momentum jewelry for my workout today for extra motivation! 💙. I started with 10 mins of core work to wake up! #absafterbaby .
Then I hit legs with @sagikalevthebeast and felt the burn. I love love love sumo & goblet #squats . I was able to finish and have time left over so I did a very high #incline speed walk to work that booty even more! Happy Friday!!
Craving dessert but wanting to stay ON PLAN?!? Try this Cookie Dough Pudding! 🍪🍪🍪 I always get a LOT of questions about this recipe, so here it is! 👉🏼 1-2 tsp coconut oil
👉🏼 1 tsp ghee
👉🏼 1 tsp almond butter
👉🏼 1 scoop Vegan Vanilla Shakeology
👉🏼 almond milk to desired consistency 👉🏼 2 tbsp raw unsweetened coconut
👉🏼 a few mini dark chocolate chips **I also add a scoop of collagen peptides to mine!!** 👉🏼 Combine first 3 ingredients in a mug and microwave until melted, about 30-40 sec. 👉🏼 Add scoop of shakeology and collagen if you're using it. Stir well. 👉🏼 Add almond milk and stir. You're looking for a pudding consistency, so start slowly with the milk!
👉🏼 Add coconut and chocolate chips. 🍪 Stir to combine and get ready to be mind blown!!! 🍪
This is also amazing with chocolate or cafe latte! 🍫☕️ Would you try this recipe to satisfy your sweet tooth?!
Even @thewiggles couldn't distract her long enough for me to do my workout. Guess it's a rest day! 🤷🏽♀️ But when you have a toddler, is there ever really such a thing as a 'rest day'? 🏃🏽♀️😂🙈 I feel like I take more steps in a day, than I did in a week before I had a kid!
It's a breakfast for dinner kind of day. And this recipe is so easy! Mash a super ripe banana. Add 2 eggs. And cook like pancakes. I added 1 scoop of vanilla Shakeology for protein. Since these pancakes are already yummy, no need for any extra sweetener like syrup needed. Enjoy 🍌
I was on the struggle bus this morning😵
I literally took EVERY STEPS that are shown in the second picture. I didn't want to workout at all.
I was too tired.
I was sore.
I just wasn't feeling it!
I had millions and millions of excuses to skip today's workout, but I had ONE reason not to.
35 mins later, I feel more energized and overall I am feeling great.
I used to hide the fact that I was a coach. I was worried what people would say or think about me🙈 but then I realized people's judgements wouldn't make me healthy, it wouldn't pay bills, and it would keep me from reaching my potential and god's plans for my life. If I had let that fear win, I would be back at work on someone else's schedule and I wouldn't have the freedom to decide how to spend my time. Like wait, I would have to ask someone else's permission to spend time with my child if she's sick or if we want to go do something fun on a random day??? No, thanks! We get one life, that's it! You get to choose how you spend it! 💗
25ish weeks pregnant (January '16) ➡️ 7 months post partum (January '17)
✔️ So many changes emotionally and physically between these two photos ✔️ Immediately post partum, life was nuts. My focus was never on abs/muscular aesthetics. I employed breathing techniques the day I got home with whatever 5-15 minutes I had (which I felt was a challenge BC I rem. all too well it was a 💩 show)
✔️My body didn't even look pre-babyish until 4-5 months PP. I lost 10 of 30 lbs initially but honestly had to remind myself to stop looking in the mirror and scale and just keep with it. 8 weeks later, I felt like things were slowly heading in the right direction ✔️ If you go too hard, too fast, post partum - you are at risk for diastasis and other pelvic dysfunctions. There are WAY more important things to "fix" in the beginning than your immediate aesthetics. Breathing, kegels, pelvic strength and your mental health should take priority
✔️You know what else is hard? Being consistent even though you can't cut calories since you're BF, choosing "cleaner" foods BC supposedly say you look and feel better (I knew it all but found it hard since my appetite skyrocketed when I BF 🙄)
✔️ Looking back, around 2-4 months PP, I would BF her, pump, then hit the gym or outdoors at 4:30 AM even though I was dead. Now that I think about it, I craved the endorphins so hard. Prob BC I had some post partum blues? I don't know. What I do know is that I warded off whatever sadness I felt by getting away in my own mental space and using fitness. It was like I would do anything to just FEEL BETTER. Not looks
✔️ Long story long (😂 as my friends would say) post partum is HARD. I understand you want to feel 100% again & have your jeans fit perfectly but it's really beyond that. At one point, my kiddo didn't want to swaddle, take a bottle, a paci, sit in a car seat or even be in public, it sucked. You're not supp. to be superwoman. Just stay in your lane, you do you & focus on long term improvements
✔️ You're not selfish for giving yourself a few min a day to better yourself for your family in that initial period. Investing some time in yourself goes a LONG way for your whole fam & you. Just being honest.
ANNOUNCING!!! October's Fitness Program!
🎉MOMMA'S COMEBACK: 30 DAYS TO YOUR LEANEST POST BABY BODY Fitness Challenge!
What YOU GET: •access to hundreds of different workout programs for an entire year.
Why is this so DAMN amazing?? Because you'll have strategically designed workouts to follow with weekly schedules designed by the top trainers in the industry.
No guessing what you should be doing.
Just follow the calendar.
In your own house.
No babysitter. No driving. On your own time, whenever it works for YOU. •a superfood shake that is NOT, I repeat for the thousandth time, NOT just another protein shake!!!! Please read about it HERE.
We all know how expensive good food can be - AS IT SHOULD BE!!! If you want to change your health, you have to change your mindset around the expense of food - because I'm sorry but you get what you pay for. I TRULY believe that the investment you make in your health NEEDS to be a top priority. Period. •here's where this price becomes SO ridiculously valuable - You get COACHING from an expert (who by the way also happens to be a physical therapist), at no additional cost. Excuse me?! Mic drop.
YES. I will personally walk you through the process of HOW to change your eating patterns, help you pick an exercise program that meets your ability level AND check in with you daily to keep you on track.
This exact program in itself doesn't even exist with a personal trainer - who by the way could cost you up to $1,000/month!!!I will help you SET GOALS, and we all know that you need to have an outcome envisioned before it can become reality. I will help you peel back the layers of where your health is RIGHT NOW and get you to WHERE YOU WANT TO BE!!!! You have likely spent a LOT of money on things trying to get you healthy, like Soul Cycle, protein blends from Whole Foods, memberships to yoga studios and supplements from GNC.
Deadline to join is MONDAY 9/25 at 11:59pm
To join: email me at email@example.com
Take power of your life, your happiness your health. Accept you are responsible for the actions you put forth, the energy you create and how you treat your life. You are the only one responsible for how you feel, what you do and don't. Change what you need to, take responsibility for who you are and who you become.
Here are a few of the exercises we did for our FWK workout today.
My legs are still pretty toast from Monday's birthday workout, so I was happy this was mostly an upper body workout.
After you warm-up, set a timer for 20 minutes and give this workout a try:
Deadlift/Row - 12
Alternating bird dog plank - 1:00
Front/lateral raise (pictured) - 12
March/Alternating shoulder press (pictured) - 1:00
Bent over row/kickback - 12
See how many rounds you can complete! I used a heavier weight for the bent over row and the March than what is filmed. Marching and pressing is like patting your head and rubbing your belly at the same time. Good luck.
Want more workouts that are efficient enough for you to complete during nap time? Join us at Fitnesswithkristen.net for workouts, videos, modifications to suit your fitness level, fat loss friendly recipes, and all the support you need to reach your goals!
Have you ever considered this? You have far more to gain than you will ever give up!
I talk to people all the time who are concerned they will have to give something up for life, and it's just not the case. For me, I don't feel like I really am missing out on anything , like there's nothing that I view is off-limits. There are things I don't want to put in my body, but it's not "I can't have that"... I think about all the things I've gained by starting my journey
-best shape of my life
-energy (and that's even with my toddler waking up freakishly early)
-self confidence (that's a big one)
-breaking up with the scale permanently -having a greater understanding of the power of food -being an example to my daughter - creating a livable and enjoyable heathy lifestyle for me and my family
When you start taking the time to take care of yourself...
WHAT YOU GAIN FAR SURPASSES ANYTHING YOU GIVE UP!
Loving my breakfast view for the next week and a half 💕 Slept in this morning and showered before the kids got up 🚿 I would say that's a great start to this #humpday ✨ time to get ready and head to ECFE 🤸🏻♀️ feels good to be back into routine ❤️
Slept in today due to a sick baby that was up a couple times last night! Sometimes sleep comes first 😴😉 BUT: getting ready to push play on a workout right now! Some days we don't always have the motivation to workout, but that is where determination, habit, and just plain old self discipline kick in! Do it because you will feel SO much freaking better afterwards! 👊🏼😍 If you're reading this and debating doing your workout or not... stop, NOW, and go get it done! I promise it'll be worth it! 😘 #wednesday#mombod#momoftwo
I want y'all to know that BEFORE I started working out at home, I too was completely SELF CONSCIOUS about doing certain things in a gym. 😳😬 Yep. Even as a Personal Trainer, there were things I struggled with for various reasons, and therefore didn't want to do because I didn't want to look IMPERFECT. 😑😬 I was allowing FEAR to dictate what I would do and was therefore FAILING to reach my FULL POTENTIAL! 🤔🤔 Fast forward to working out at home (which I thought was a total JOKE by the way...) and allowing myself the FREEDOM to fail forward, and I'm in the BEST SHAPE OF MY LIFE with the BEST MENTAL GAME I've ever had to top it off!! 🙌🏼🙌🏼 Do NOT let FEAR anchor ⚓️ you in place and keep you from achieving your best life!! You are NOT a tree 🌲 rooted in the ground!! Be WILLING to try and fail and try again to get where you want to be. 👊🏼👊🏼 We get 1️⃣ shot at this life. LIVE IT TO THE FULLEST. 👊🏼👊🏼 Are you pushing yourself to your boundaries to see what you're capable of? Do you need help? Can we support each other in that growth?! REACH OUT!!
We all have a life story and a message that can inspire others to live a better life or run a better business. Why not use that story and message to serve others and grow a real business doing it?
Use your gifts and turn your mess into your message! .
When I heard Brenden Burchard speak these words to me at an incredible young entrepreneurs conference I attended... a light bulb went off in my head! .
It was time to stop being a pawn in someone else's story and someone else's dream, and to start being the queen in my own business! .
Let's face it.... Every one has a big MESS that is theirs and theirs alone! Whether it's depression, obesity, loss of a family member, divorce, auto immune disease.... you name it.... we've all got one!
Mine was being BROKEN inside and out after losing the man I though got was my forever, LOST after being laid off, BROKE with no income coming in, DEJECTED that I would never amount to much, and now SPITEFUL at everything in my life that was spiraling out of control. It was ROCK BOTTOM.
But guess what?! We all have one!!! It's the choice you make when you hit that LOWEST OF LOWS, of who you're going to reach out to to pull you up, how are you going to fight and claw your way back out of the hole, and how you're going to TURN YOUR MESS INTO YOUR MESSAGE.
So that rather than feeling like "poor me" you turn the misfortune it into a story of success that you can then use to speak to others who are in the same shoes you used to be in!
Use it to inspire. Use it to change other lives. Use it to empower the world. Nothing is stopping you! You just have to make the choice.
Alright Mamas! I have another video for you all. If you've been diagnosed OR test positive for Diastasis Recti then here are some exercises I want you to avoid doing that could potentially be making your "mommy tummy" problem worse
I'm taking in ~10 ladies who are interested in learning how to properly heal &or prevent your Diastasis Recti from worsening to be apart of my beta test group. If needing more guidance on how to properly train the right muscles, avoid exercises that make it worse, and receive live training, accountability, and education from me then click the link in my bio to join. Starts NEXT Monday. DM Me for more info.
Guess who's launching the next round of her Get Your CORE Tight Challenge on Mon. Oct 2nd! If you struggle with having a weak CORE, needing to "tone up" OR a beginner/intermediate in fitness then I have a (free) 20 min workout for you! Grab your workout clothes, click the link in our bio, & choose "I'm ready to Get My Core Tight" to try out this full 20 min workout video with me!
In the meantime, press play to try out these two core strengthening moves from the Abs/Core workout from inside the program. If you plan to try either out let me know by typing "I'm DOWN!" below. EXCITED to see who gives it a try
Some days my brows are on point and some days I can't get them b$tches to match to save my life today is that kind of day 😂 so here's a selfie from The other day when I was feelin em. But seriously tho I'm on the hunt for someone highly recommended in michro blading or tattooing (LA and surrounding area) I've thought about it for YEARS but was always scured, I'm really impressed with the before and afters I'm seeing tho, whats your thoughts about permanent makeup 💄 any personal experiences? 💋 PS this look created by @kandeejohnson @toofaced collection I am in love with the tropical punch liquid matte lipstick it even smells amazing 👄 as does everything else in the collection just like candy 🍭 must have 🙆🏼
Good Monday morning!! Thoughts on this work out..then vs now with Plyo fix!
Then- omg this is the hardest workout ever. How on earth does anyone get through it??? Now- that workout rocks! Tough but make it through without any modifications or issues 🎉
Do what you can until you can do more!! No one starts out being great, they work at it!
35 mins of agility training followed by 30 mins of interval swim.
And guess what.
I am no longer afraid of water!....well at least in the pool😂 But this is such a great feeling knowing that the thing terrified me as a child is no longer an issue.
Does anyone else feel like the last few months have been a FREE FOR ALL with your nutrition and fitness? 🥂🥂Cocktails, weddings, pool parties, the last of summer vacations and BBQ’s, 🍔... now the kids are back to school and we are SOMEWHAT into our routine again!... 🙌
Temptations are literally everywhere and it’s about to get a whole lot worse as the Holidays approach! 😳(enter Pumpkin spice lattes, ☕️Halloween candy, 🍭and feel good Fall food!) .... Everytime I get stressed and I am not prepared I want to eat EVERYTHING inside the panty including LAST YEARS leftover Halloween candy! I crave ice cream, cookies, almond butter, chips, wine, you name it…. I want it! 🤗 💁🏼 So now…. It’s time to reign it in…. I’m getting ready to kick off my FIT FOR FALL ACCOUNTABILITY and SUPPORT GROUP! If you are ready to get serious about your eating, 🍎 your workout routine💪 and you want some support doing it, then this group is perfect for you! 🙋🙋♂️How can you join?? Send me an email or facebook message letting me know you’d like to jump in…. (firstname.lastname@example.org) or raise your hand and shout out in the comments below and I will contact you within 24 hours with the details! 💌
The group begins October 2nd!!! 🗓
It’s BACK TO SCHOOL and time to get BACK TO YOU! It’s time to take control and feel your best again! Let me coach you!
XO ~ FitbyWhit
Hey girl, I totally feel you when you say you love to eat. I do too!!! 🙋🏼And I eat! I still had wine, 🍷I still had pizza, 🍕and I still got results. 🙌🏻 You don't have to be perfect, you just have to start.
On the left I had just miscarried, and packed on quite a few lbs. when you're hormones are out of walk , or you're depressed...it's easy to gain weight or want to eat everything in site.
But also that sugar and processed food is the worst thing to regulate you're hormones. So I knew I had to snap out of it.
I jumped in with some girls the past 3 weeks, 👭and I'm feeling more myself and ready to rock the next month! 💪🏻 We're doing this with or without you! How long are you going to keep watching?
I shall call this The Last Donut.
Tomorrow I'm starting a 40-day-ish journey to feeling my best. I already have the the exercise, weight loss, fitness community and superfood supplements part down, but I've been struggling with this postpartum journey since stopping nursing Lila 6 months ago. I've noticed a lot of changes in my body and I'm ready to take things a little further to see if I can get to the bottom of it and feel better.
Tomorrow I'm starting an elimination diet where I'll be taking a lot of foods out of my diet (gluten, dairy, eggs, caffeine, alcohol, etc) and then after 21 days slowly adding things back in one at a time and observing how my body reacts so I can pinpoint what is making me feel blah lately even though I'm doing what I've always done and feel very stuck and not my best.
Let me be clear: This has nothing to do with weight loss for me and everything to do with understanding my body's unique needs. I already know what to do for weight loss but this is bigger than that for me. If you want help with your weight loss journey I am happy to help you in that area!
I know it will be hard because I really love carbs and wine, a lot. But I am also excited and feel at almost 30 its time to know my body better. Excited to share my journey and see where this leads!
In the meantime, donuts and coffee 🍩☕️