• • • • • •
There is nothing worse than lying beside someone and feeling alone. Yet not having the strength to do anything about it.
It took me a series of relationships to grasp this quote. But, the important thing is I get it now. So, when I feel like my partner doesn’t want to be there anymore. I make it simple, I show them the door.
0 029 seconds ago
Message 🔥to think about to night and take action the moment your eyes open in the morning
Our faces when someone says they can’t make an investment towards their health in our virtual bootcamp .... but make an investment towards the new $1000+ IPhone so they can get the pet portrait mode📱
I love my pet too but your health matters the most, girlfriend 🤷🏻♀️ #justsayin#keepingitreal
1 34 minutes ago
✨𝘛𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘢𝘯 𝘰𝘯𝘨𝘰𝘪𝘯𝘨 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘵𝘩𝘢𝘵 𝘵𝘦𝘯𝘥𝘴 𝘵𝘰 𝘢𝘱𝘱𝘦𝘢𝘳 𝘰𝘳𝘥𝘪𝘯𝘢𝘳𝘺, 𝘸𝘩𝘦𝘯, 𝘪𝘯 𝘧𝘢𝘤𝘵, 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘦𝘹𝘵𝘳𝘢𝘰𝘳𝘥𝘪𝘯𝘢𝘳𝘺 𝘪𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘱𝘭𝘢𝘤𝘦.
People always ask me how long it will take for them to get fit. There is no simple answer to that question. Every body responds differently to a new training programs and lifestyle change. I can tell you this though, your level of success is determined by your level of commitment, consistency and adherence to whatever program you do decide to do.
Here’s an example of the changes you can expect to see in less than 8 weeks with one of my training programs, nutritional coaching, and guidance along the way. This lovely lady deserves around of applause for the the progress she’s made so far 👏🏾. Great work Yulia, this is just the beginning ☺️🙌🏾.
❓Interested in beginning your own transformation with a highly skilled coach who takes an integrative, 360 approach to helping you sculpt the body you’ve always wanted? DM me your email address for more information on how you can START TODAY!!! 💪🏾 #bellsbodyfit#bbfit#BBfitprograms#wednesdaywisdom#wednesdayquotes#8weektransformation#clientappreciation#clienttestimonial#weightlossjourney#weightlossupport
“Sit with the discomfort. It passes. And recognize that each time you do it, the discomfort lessens.”
In one of our groups at @opalfoodandbody, we wrote letters to ourselves that would be mailed to us several months after we stepped down from program. My letter arrived today.
It’s no surprise that, when life gets busy, it’s easy to forget the the little things we learned along the way. It’s why I believe so strongly in the written word - it has the power to reconnect us to time, places, feelings. To keep us centered. To encourage us to stay the course, and to see how far we’ve come in constant evolution. It’s why I revisit old journal entries, old blogs.
Has my path been perfect since I left Opal? Absolutely not. But I’m learning it doesn’t have to be. And I knew myself well enough to finish that letter with the reminder “your path”: because it’s mine. I get to blaze it. And I can honestly say it’s absolutely beautiful - rocks, roots, stumps, and all. ❤️
(for those of you who can’t read my handwriting and are curious, I put the entire text of the letter in the comments)
Hey, hey Wednesday!! ♥️♥️♥️ Come hang out with us for a fun, action packed Red Bra Recap with co - creators Renee + Shawna. The ladies highlight episodes 36 - 41 revisiting a few of the summer's amazing ladies who shared their stories, voice and wisdom with The Red Bra Project. It is the perfect summer sizzler! Literally everything from women in aviation, the journey of self acceptance, karaoke + champagne, tackling complications with LASIK and SO much MORE!
It's a great way to catch up on what you may have missed or / and watch the full episode of a story that you feel you need to hear!
#HumpDay is technically just a term that alludes to the fact that Wednesday is the middle of the work week...we’ve made it "over the hump" ... one day closer to the weekend.
So yeah ... it has nothing to do with #glutes ... but aren’t you glad us #Fitspo people think so .. cause you get this #throwback from part of the lineup at @saltcityshowdown 2018 #YouAreWelcome 🤣
Guess what? This was one of my best/favorite “dial ins” ... Sandy told me it was THE BEST I had EVER looked (to that date.) BUT ... despite my best .. I did not crack top 5 at this show!
Even though it SUCKS to bring it and not get “rewarded” ... we have to remember that sometimes wins don’t come in the form of trophies or placings! -
Stage rambling aside. For me ... winning today was:
My reaction to a “hump” in my plan today ... I just shrugged it off 🙌🏼
Handing a stressful situation 110% over to God instead of letting it worry/consume me 🤯
Knocking off my to-do list early so I can have a totally chill night 😬
Showing someone grace that may not really “deserve” it ❤️
Encouraging someone struggling with sticking to their new fitness plan 👊🏼
Getting a message from someone about how my posts this year pushed them back on track with God 😭
WHAT WAS YOUR WIN TODAY that gives you encouragement to get over the hump this week?! Talk to me. Ha. TELL ME BELOW 👇🏼
Love and am praying for y’all today 🤗💕
1 2511 minutes ago
Stop chasing happiness. Even if you catch it, it has a tendency to leave soon.
Instead, seek fulfillment, and happiness will find you—and even when it leaves, it’ll find its way back to you often.
1 711 minutes ago
The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.
Honestly, I was having a really Good Friday until I remembered it was only Wednesday.
How is it only Wednesday?
KEEP GOING! You’re halfway to the weekend 🗓
3 1612 minutes ago
Weight Loss Vs. Weight Gain
Here’s 2 oatmeal bowls that each benefit different goals or just different preference of when | how you like to consume your caloric intake🥣🥣 These 2 bowls are not inherently suited for either weight loss or weight gain, and there is nothing magical about the ingredients in either:) It really comes down to overall daily intake :). This is just an example to show the difference in caloric density :)
2/3 cups oats (60g)
1 1/3 cups of unsweetened almond milk (315g)
Stevia (0cal sweetener)
1 Apple + 100g of frozen strwberries
66C 10P 8F
1 1/3 cups oats (100g)
1 1/3 cups unsweetened almond milk (315g)
2 tbsp maple syrup
1 banana+ 2tbsp peanut butter
120C 26F 23P
These are just random bowls I made to make a point about caloric density, just to show how u can tweak the calories and macros in a meal without making it bigger or smaller, but just by changing the ingredients a little 🙌💙💜❤️🧡💛💚 🔶
Hope you're all having an incredible Wednesday!
1 1613 minutes ago
What they don’t teach you in nursing school: •You will look tired most of the time (I try to put on makeup to not look like death).
•When you work nights, pack your lunch because nothing will be open and you only have a small window of time between getting report, settling your patients in, or tending to some kind of emergency before you can sit down to order your food.
•Dayshift will always be the favorite.
•Be prepared to get every bodily fluid on you even if you’re covered with PPE from head to toe.
•The med room is where you either break down and cry or throw a little fit of rage. Sometimes you might even catch a little gossip in there.
•Coffee, coffee, and more coffee (I actually picked this habit up in nursing school)
•Sometimes you will have to put your foot down and stand up for your patients. So be assertive.
•The Family.......just be prepared for anything. ANYTHING.
•Remember, you are human and you will mess up.
•Just like marathon runners, you have to prepare for long distance peeing. You might have to hold it for several hours at a time. And yes, I didn’t pee until after my 12 hour shift one time. •Wear comfortable shoes! And compression socks! You might not sit down either the whole shift.
•The call light you will hear while you’re sleeping at home. You will dream about it. It will haunt you.
1 214 minutes ago
🗝Surviving abuse takes a lot of perseverance - especially when you feel trapped or have no resources to escape the abuse.🗝
Here are a few pointers to amping up your perseverance during times of abuse, anxiety, or depression: •Evaluate your expectations - do not allow yourself to anticipate negativity.
•Believe for better things, even when they seem far away.
•Regulate self-imposed goals.
•Break up big tasks into smaller, more accomplishable tasks until completed.
•Cheer yourself on and reward yourself for accomplishments and successes.
•Push yourself to learn new things.
•Remember that sweat = bliss and avoid laziness at all costs.
•Invest in your faith and spiritual beliefs.
•Have a growth mindset and be willing to change.
•Know when to rest and when to push through (no fatigue allowed!)
•Know what motivates you to keep pushing through.
All of these things release dopamine in your brain, and dopamine is the key hormone to increasing perseverance!
Domestic violence and abuse is a dopamine killer! That’s part of the reason why victims of abuse can fall prey to depression, laziness, and overall fatigue so quickly. It gets tiring fighting for your life everyday and not even knowing really what you’re fighting for anymore or why all the fighting is happening - and having no reward for the fight and hard work! ..
•Accomplishing tasks/goals = dopamine release
•Exercise = dopamine release
•Growing/learning = dopamine release
•Reward for work = dopamine release
•Resting when needed = dopamine release!
Perseverance is more than just attitude; it is belief in action! When you persevere through something, it shows strength in all parts of your being: body, soul, and spirit! ..
When you persevere through something, you are pushing through outwardly because you believe in a better outcome inwardly! Nurture your dopamine production, get your beliefs in line, and take little steps at a time! Abuse and betrayal don’t have to be the end of the line for you!
3 1215 minutes ago
Yes, You CAN! 👑
My face when I hit 2019 miles for 2019!
Ok...I don’t look like this, but I feel like it! ‘You won’t use that bike.’
You won’t be a Physician’.
‘You can’t expect all that from a man’.
‘You can’t have locs and be taken seriously ‘.
‘You went to an HBCU, you can’t do ___’ 🛑 Wrong
That’s their opinion, not a fact.
They will project their Fear on you.
Folks who haven’t achieved will doubt you.
Others who have no self worth can’t fathom. ✅ I was never a cyclist, but I am now.
✅ I was never a Physician, but I am now.
✅ Hubby @Reese Haley is all that & more.
✅ These locs strolled through every door
✅ You are born to Win...no school makes you!
Just because it hasn’t been done, just because you can’t exactly figure out where the Joy beyond success is right now, doesn’t mean it’s beyond your reach.
Decide what you want & Join my group (link in bio): www.DrToniMDVIP.com
We’re going to make a way, no matter the chatter.