Why I do what I do ⬇️
I believe in you. I know you want more out of your life than you've been getting. I know you feel like you're ready to make a change, but fearful of starting over again. .
I promise this time will be different if you commit to believing that it will. If you surround yourself with positive people who want what's best for you. If you speak up for what you want and follow through. .
”The desire to get what you want helps you push past the pain it takes to get there.” - @tonypec_ .
📷: @maxgbovin 🏋️♀️: @rbfitness_ny
On the left is 3-4ish years ago. I was at a point that I’d completely accepted that I was just always going to be a “big girl”. I was miserable in my skin and uncomfortable in my clothes, but I thought there was just nothing I could do about it.
I’d always been heavy and tried everything there was. In my late 20s I found what I thought worked for me, low carb. But after 6 months I woke up paralyzed on the right side of my body. I was diagnosed with hemiplegic migraine and told that the long term lack of carbohydrates is what triggered it. The neurologist’s exact words words were “never diet again, your body needs nutrition and your brain needs carbohydrates”. I heard “eat anything you want” 🍟🍩
In my 30s I hit my heaviest ever and decided to do something about it, so I started counting calories and running. And I lost weight... but I was always hungry and migraines were controlling my life.
After I had my son I tried counting calories and running again but just couldn’t. I do love running but with him it was impossible unless the weather and his mood magically were both good at the same time. And counting calories was just a pain in a**, I just couldn’t anymore.
So again- I decided screw it, this is who I am, there’s nothing I can do about it. •
On the right is me now after these programs came into my life. Workouts I can do at home, at first while my son was napping and now he does them with me 🙌Balanced clean nutrition where I’m not cutting out any food groups, not counting calories, eating more than I ever have and never feeling hungry 👏👏👏 And drinking superfoods daily that fill in any nutritional gaps (and haven’t had a SINGLE migraine since I started drinking them over a year ago!!! Yay no more hemiplegia and hemiparesis that came with the migraines!!!)
Was it fast and easy? No! You all know I struggle to workout when I don’t want to and to eat healthy on days I just want junk! But at 40 years old I feel better than I’ve ever have in my life! The struggle is worth it!
I’ve got a tribe of women supporting me and there’s always room for more! Join us and find your healthiest self 👯♀️ drop an emoji or dm me for all the deets 💃🏻❤️
I felt like something more after supper, felt I needed to be more satisfied. Tea? Nah, a cup of low sodium beef broth and half a cup water mixed. Then add a dash of black pepper and onion powder. Gives you that satisfying beefy feeling for only 15 calories!
TAG YOUR GYM ACCOUNTABILIBUDDY 🙂👫
Sometimes I think about what exactly it was that helped me develop such an amazing relationship with working out.
Why is it that some people LOVE going to the gym, while other people absolutely dread it? 🤔
Looking back, I honestly believe a HUGE part of that was the social aspect my friends and I created around going to the gym.
It became a daily ritual for us to all meet up at one of our friends places after school, shotgun a scoop or two of the original jack3d pre workout (who remembers this stuff?! 🤣 it was like legal crack honestly), blast music, crack jokes, and then go get a workout in.
It sounds so dumb, but that literally became the highlight of my days in high school.
The gym became something to look forward to.
It was the 2 hours of my day where I got to be loose, forget about all the other stress in my life (even though it was high school... I mean cmon what was there to stress about 😑), and just have FUN!
It was the daily ritual that kept me in check and helped me remember not to take life or myself too seriously.
And because of that... I developed a deep love and appreciation for working out.
The gym is literally like my playground. 🤣🐒
So look, I understand that we can’t all rally the high school squad each day to hype us up before the gym, buuuuut if there’s someone in your life who you’d enjoy going on this journey with.. I’d highly suggest reaching out.
Decide with your partner that this is the year you BOTH are going to get back into the gym... and have fun doing it.
Meet up with a friend who has a similar schedule to you, or even better... get to know some of the cool people who already go to your gym! NEW FRIENDS! YAY!
You don’t have to do this alone.
If you can create a social environment for yourself around working out (this is one really cool aspect of what CrossFit has created), you can turn this fitness thing into something you look forward to every single day.
GO GETCHA SELF AN ACCOUNTABILIBUDDY!! 🤠
LOW CARB fabulousness!!! That Parmesan crust is everything....I’m seriously addicted to this chicken, I make it so often! (Via @recipe_tin ) .
😍 Tag someone who would love this 😋
Ultra Crispy Parmesan Crusted Chicken .
500 g / 1 lb chicken breast (2 pieces)
1 garlic clove , minced (optional)
Salt and pepper
125 g / 4 oz / 1 1/4 cups shredded parmesan (NOT finely grated)
2 tbsp butter (or more oil)
1 tbsp olive oil . ..
1. Cut each breast in half horizontally to make 4 steaks. If they are much thicker than 1.75 cm / 3/4" thick (at the thickest point), pound a bit.
Whisk egg, garlic, pinch of salt and pepper.
2. Dredge chicken in egg, then place in parmesan CUT SIDE DOWN. Press, then turn. Coat with extra parmesan, press. Shake off excess. (PS Cut side = better golden crust cause it’s flat, so we want to coat with extra parm).
3. Melt butter and heat oil in a large skillet over high heat. Put chicken in, DO NOT MOVE, cook 3 minutes until golden and crispy (press lightly with spatula). Turn with tongs, DO NOT MOVE, cook 3 min again. Serve!
Great with lemon wedges and for ultimate low carb, serve over cauliflower mash and fennel
yoghurt slaw! Recipes for both on my site in this Parm Chicken recipe. 👉 over 370 awesome keto recipes 😋 easy to made - link in my bio @help2ketosis
THE 3 ACTION STEPS YOU NEED TO ELEVATE YOUR HEALTH.
Yea yea, you are probably thinking I am going to jump on the soap box about your nutrition when it comes to elevating your health and nutrition game when in all truth, I am not.
You see friends, you get preached at all the time about your ‘food nutrition’ when in reality, you need ‘total body nutrition’ to have your best life.
Here are are top 3 ‘nutrition behaviors’ that I implement immediately with clients. Remember it is the small things done well over time that create BEHAVIORS and HABITS to last a lifetime. Now lets get to it.
Do you want happy hormones and happy cognition? (i.e: brain power!) get your sleep! minimum 6-9hrs. per night. If you aren’t sleeping, you aren’t losing weight or crushing your goals.
At least half your body weight in oz. per day and add an additional 15oz per hour of exercise.
This doesn’t mean slaving in the kitchen friends! This means preparing your day the night before so you can dominate your health. If you are traveling, plan out your restaurants and if you are home, make a meal plan.
It is really this simple sisters! make these 3 action steps part of your daily routine which becomes daily behavior and habits which then equals a healthier and happier YOU!
Comment with an emoji how you feel about dominating your days and owning your nutrition!
Success is the difference between choosing what you want in the moment versus what you want most.
We face a LOT of choices during the day. I challenge you, when you have a choice that affects any long-term goal of yours, ask yourself if you’re choosing something that benefits you for the moment or the choice that progresses you further toward your goal.
Which one are you choosing today?
What up everyone!
It's been a while since I've last posted, but here's my latest entry... One of the things I've wanted to work on to help keep me motivated for this fitness journey is doing new activities that I've been interested in but procrastinating. And, trying to get back into things I enjoyed but stopped doing.
On the new front, my wife and I are going to run our first ever 5K in April. Today was our first day of training, and it was pretty fun taking the while family out.
I've also signed up for our company sponsored boat race event, more info to come on that when I have it.
It's a good year so far. Weight wise, I'm not making a lot of progress, which I'm fine with. Because fitness wise, i know I'm making improvements. The weight will follow.
P.S. peanut butter is the best post workout treat ever.
It’s Friday, Friday! 💃🏻 And for the first time all week, I felt like I crushed my morning workout! 🙌🏻 It has been struggle bus city this week, let me tell ya!
Only one more day until I can put my second sticker on my step! And then only 2 weeks left and we’re going back to day 1! 💃🏻 Why haven’t you joined me yet?
🙉LEARN TO LISTEN TO YOUR BODY🙉
The body is a beautifully designed machine, a machine so intricate needs to be giving the proper furl for it to function Optimally or even at all!
We need to start listening to our body, not our mind...the mind is selfish, and is just looking for its dopamine hit from unhealthy food!
So next time you get a craving sit with it and make the connection that your body isn't craving the food you are thinking of it asking for a certain Macro or Micro Mineral! 🔥So what is you craving telling you?🔥 🍫Craving Chocolate
Your in need of some Magnesium. 🌱Plant based sources: Oats, Cocao, Nut & Seeds. 🍭Craving Sugar
Your in need of either chromium. 🌱Plant based sources: Broccoli, Grapes Oranges.
🌱Plant based sources: Tofu, Lentils, Pumpkin Seeds.
🌱Plant-based sources: Kale, cauliflower, Avocado.
🌱Plant-based sources: Pumpkin seeds, Soya or edamame beans, uncooked oats. 🥨Craving Bread & Pasta
Your in need of some Nitrogen.
🌱Plant-based sources: Tofu, bean, Nuts- a good plant based protein source. 🍕Craving Fatty Food
Your in need of some Calcium.
🌱Plant-based sources: Callard greens, Tempah, Kumara. 🍿Craving Salty Food
Your in need of either Chloride,
🌱Plant-based sources: Tomatos, Kelp, olives.
🌱Plant-based sources: Brown rice, bell peppers, Apples.
So next time your craving a food, either eat it and truly enjoy it or if you want to be strict on you self don't just reach for a healthy option, reach for the right healthy option! 📲if you want tips on other healthy food options, Feel free to DM me or hit the link in my Bio to Join my New FB community, for support on your Journey.
What do you eat that stops your cravings?- comment below
Eat Well, Move Often, Stress Less
Yesterday my hubby spoiled his girls at Target. I was in need of some new shirts & couldn’t help but to get a little emotional being able to pick out & wear a size medium. Coming from size 2x,shopping wasn’t always enjoyable. It’s been fun trying out new styles & having the ability to shop at boutiques (which generally don’t carry larger sizes unfortunately). Looking forward to Summer as I’ll be ditching my previous habit of wearing jeans in this horrid FL heat.
↠ It’s not about perfect. It’s about effort. ↞
Another day...another snowstorm in the Midwest. 🤦🏻♀️
But guess what’s worth a snowy and frigid trek to the mailbox?? A limited edition batch of Red Velvet Cake coffee creamer from @prymalcoffeecreamer , that’s what! This tasted like a slice of one of my most favorite desserts, but with zero guilt. What a perfect addition to my snow day. ❄️❤️