Take me back to Lake Tahoe. Sometimes life gets the best of you. Time flies and you feel like you can’t catch up with what you need to do.
Even in those times, I take 20-30 minutes out of my day and make sure I take that time to do something for myself that I can control. For me that’s my workout. I can forget about all the other craziness that life is throwing at me and just focus on me for 20-30 minutes.
I am running a countdown to Thanksgiving accountability group starting November 1st. Because as it continues to get into the holiday season we all need that support to keep us on our goals. You are not alone!
Why wait until January 1st to get in shape or start on your journey? That’s almost two months away - start now. Don’t pull a me and keep saying you will start tomorrow or next year because you never do.
I’ve heard that sleep before midnight is worth double but I’ve never heard about the same for mornings but I’m telling you I reckon the same thing happens for hours of productivity in the morning.
I’ve spent years trying to cram hours of adulting into the hours after the kids go to bed... often staying up to midnight 🤦♀️ so getting up early is hard.
I’ve recently been getting up at 5.30am to go to pilates and home by 7 the amount of things I can get done in those 15-20 mins before the kids get up is awesome 👏🏼 I’m loving the feeling of✔️ ✔️ ✔️ in the morning and getting the dopamine hit to set up my mood for the day.
Now to get into the habit of ‘leaving things’ and going to bed early and knowing I’ll have time in the morn to do it but I can defo see why the miracle morning works!
I was so resistant to start with but I encourage you to try it! #breakfastclub#getup#getupandmove#getupearly#bedearly#stretchtime#moretime#mumlife#melbourne
0 21 hour ago
Surround yourself with amazing people and even more amazing things will happen for you. I had the opportunity to workout (and dance party) with the incredible IM Fit crew tonight ❤️ IM FIT provides support and motivation for impaired individuals to become comfortable with the fundamentals of exercise and basic movements.
IM FIT classes are open to every type of physical, mental and emotional disability.
IM FIT is incredibly instrumental at empowering and encouraging all skill levels.
I had a laundry list of excuses not to workout tonight.
𝘐 𝘫𝘶𝘴𝘵 𝘨𝘰𝘵 𝘢 𝘳𝘰𝘰𝘵 𝘤𝘢𝘯𝘢𝘭 𝘺𝘦𝘴𝘵𝘦𝘳𝘥𝘢𝘺
𝘐’𝘥 𝘳𝘢𝘵𝘩𝘦𝘳 𝘣𝘦 𝘸𝘢𝘵𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘦𝘱𝘪𝘴𝘰𝘥𝘦 𝘰𝘧 𝘊𝘢𝘵𝘧𝘪𝘴𝘩
𝘐 𝘤𝘢𝘯 𝘫𝘶𝘴𝘵 𝘤𝘢𝘵𝘤𝘩 𝘶𝘱 𝘵𝘰𝘮𝘰𝘳𝘳𝘰𝘸
𝘐 𝘥𝘰𝘯’𝘵 𝘭𝘪𝘬𝘦 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵
𝘐𝘵’𝘴 𝘵𝘩𝘢𝘵 𝘵𝘪𝘮𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘮𝘰𝘯𝘵𝘩
𝘐 𝘤𝘰𝘶𝘭𝘥 𝘣𝘦 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘸𝘦𝘥𝘥𝘪𝘯𝘨 𝘱𝘭𝘢𝘯𝘯𝘪𝘯𝘨 𝘵𝘩𝘪𝘯𝘨𝘴 𝘥𝘰𝘯𝘦
But here’s the thing: I will 𝐀𝐋𝗪𝐀𝐘𝐒 have stronger reasons to 𝘥𝘰 𝘵𝘩𝘦 𝘥𝘢𝘯𝘨𝘦𝘥 𝘵𝘩𝘪𝘯𝘨.
My workouts are only 20-30 minutes long. That’s a pretty small fraction of a 24 hour day. I don’t even have to get in my car to get it done! I also know that pressing play is what will get me closer to reaching my goals. Plus moving my body gives my brain the happy hormone boost it needs!
I’ve come a long way. But I didn’t come this far to 𝘰𝘯𝘭𝘺 get this far.
Shoot me a DM, and let’s chat about those excuses! I’m sure I’ve had some of the same💛
1 291 hour ago
Leaner. Stronger. Healthier. More confident.
The Beachbody fitness and nutrition program has become such a blessing in my life 💜 If you’re in a rut with your diet and exercise routine like I used to be, then send me a message and let’s talk! I’m always looking for accountability partners, and I’m always here to cheer on women who are committed to working on their health and happiness 💜 #transformationthursday
Tonight I helped Jake learn and improve his pistol squats! Try this progression if you need help mastering this movement 😁 #getupandmove#makingprogress And if you don’t have rings, feel free to use a TRX or anything else you can come up with to help!
put your hair in a top knot, drink some coffee, and handle this shit ✌🏼
basically been my motto for my last semester of college. I’m finishing my degree while building my coaching business to a full-time career by the time I graduate and let me tell ya- it’s not easy. But the best things in life aren’t supposed to be easy. Working my business in between work shifts, and at the library between classes. It takes a lot of grit + faith in myself that all the dreams I’ve been working toward are WORTH IT. A life of time and financial freedom is worth it. Being able to work on my own schedule & provide for my family with a career that I love is worth it.
So many people quit on their dreams because it’s hard getting there. Things will always always always get in the way. There will be setbacks, and hard times. But your grit + consistency is what matters. TIME WILL PASS ANYWAY. think about that... in 10 years, where will you be if you quit now? (Hint- the same damn place) but if you keep putting in the work- keep showing up, keep drinking coffee & hustling hard, where will you be in 10 years?
quitting will not get you any closer to your goal ☠️ so stop giving up on yourself. & if ya want to grind & hustle with me for your dream life, you know where to find me #linkinbio
1 574 hours ago
Each moment of pain is a lesson and growth of your minds endurance. The more you push past what you think are your limits, you will change the way you view of yourself. Push yourself!
Y'all - life is crazy, and sometimes that craziness turns into complete fking chaos; but the wind is never gonna stop, so fight it - problems are never gonna get better if you let the wind blow you over. keep going, and never stop. When you stop, you lose; the wind pushes you over, you start to believe that there is no way out of the hole the wind pushed you into, but there's always a way out of any situation, even if it doesn't seem like there is, so keep going; eventually, you'd have fought so hard, been through so much, that, in the future, you'll never even notice the wind: for some it will feel like a cool breeze, for others in might stop completely, and for those who refuse to get up and do something, the wind will only get stronger.
👏Join our wall sit challenge! 👏The wall sit exercise is often overlooked as an exercise due to its simplicity in nature. However it is it’s simplicity that makes it so good for you!
Truth is, the majority of you will experience back pain at some time in your life, and we also know that if you have suffered with it you just want it gone yesterday! So we decided to give you one of our favourite exercises we prescribe to our clients that will help, no matter what your unique situation. .
This weeks blog will show you how to 👋 STOP and WALL SIT to reduce lower back pain and the effects of sitting at a desk all day! .
For the full blog head on over to our website
True life: I went on date one time and my coaching business came up in topic.
He questioned everything and told me his thoughts of it being a pyramid scheme. 🤦🏼♀️ I answered the questions but it was clear he had his mind made.
I sat there thinking “it doesn’t matter, Kelly. His beliefs are NOT a reflection of what you KNOW and EXPERIENCE daily”
then I counted down the seconds until the check arrived. 🙌🏼
To the nay-sayers, that’s a reflection of your OWN beliefs and fears.
It’s not relevant to what I know.
Coaching has given me a life filled with hope and positivity.
I know how untrue his statement is.
I know that when people sign up with me they pay for a product (not an opportunity – that’s what a pyramid scheme sells). .
I know people who are lower in structure of the company but make more then the people at the top (name ONE employee who has ever made more then the CEO...). .
I know people are building their dream life from this business yet social media has put negative beliefs on businesses like this.
In the end,
my hard work changes lives,
I’m building relationships with like minded friends I never would’ve met otherwise,
and I earn an income from my hard work. 👯♀️💕 #toeachtheirown#theroadlesstraveled
Do- square the hips (keep the back knee pressing down into the mat and curl the back toes under to help prevent the hip from opening)
Do- Keep the shoulders even (one shoulder shouldn't be more forward than the other)
Do- Use blocks to prop yourself up until you can go down all the way correctly
Being able to get down into a split was an important goal of mine when I was growing up. I don't know why because I didn't dance, train in martial arts or anything else, but I was ecstatic once I finally got it in college. Last year, I was watching one of my yoga teachers practice, and I realized that my version of splits could use some work. So, I've started working on correcting my mistakes. #wip (swipe to see video)
✨Last school year I applied for a grant for students...
〰️A grant that helps promote health & exercise
〰️A grant that builds community
〰️A grant that gives students a voice
〰️A grant that that gives students more
✨ After I applied I thought... What is wrong with me??? How could I possibly add one more thing to my already overflowing plate?
I wrestled with that until...
〰️We started our Marathon Kids Program
〰️We saw students accomplish things they hadn’t dreamed of
〰️We saw the smiles, felt hugs, & watched each one grow individually & as a team!
✨ Last week we kicked of year 2!!! Seeing my girl, Jessica Kristek & each student involved is the highlight in my week!
✨Nothing is more rewarding than working with students. Nothing is more rewarding than seeing them meet goals! Nothing is more rewarding than knowing even on your hardest day there is someone out there waiting for you to step out... Be brave... Invest in them... Listen... And accept them 110% ♥️
Going from daylight savings to standard time has messed me up, so I treated myself to a big walk on the beach while the sun woke up 🌤💕
1 46 hours ago
Why drink water? 💧
You will hear me all the time "did you drink water " "How much water have you had today"
There are a million benfits to drinking water .
1. Helps your skin clear up and look its best
2. Helps controls your caloric intake
3. Water actually helps fight fatigue more than coffee !!
4. Will help with kidney function
5. It boost your metabolism
6. Cleanse your body of waste
7. A healthy appetite suppressant
8. Weight loss
So the next time you want soda or sugary juice, ask yourself will it have the same amount of benefits as WATER ?
🏃♀If there were just one magic bullet to feel and function better, it would probably be exercise. Countless studies show the numerous benefits of exercise. Our bodies and brain were designed for constant physical activity and perform at their best when we provide that. Exercise releases chemicals that boost your overall energy and dampen inflammation. 🚴♀But what to do if exercise actually makes you feel worse? Some people battling autoimmunity or brain inflammation suffer from exercise intolerance and see their symptoms worsen after physical activity. 🏋♀Many autoimmune and brain inflammation patients see multiple doctors before receiving a diagnosis. Most of these doctors will tell a severely compromised patient they just need to exercise more. This advice can actually worsen a patient’s symptoms until they start bringing their inflammation under control.
Read more about this topic by clicking the link in my bio. https://bit.ly/32fydRf
Workout of the week time 💪🏼 this week it’s a simple one, but don’t be fooled, this is a killer!
The aim is to do kettlebell swings, straight into alternating single arm overhead dumbbell squats, doing sets of 20, 18, 16, 14, 12, 10, 8, 6 and 4. Try not to rest too long, and see how quickly you can complete it.
Good luck... you’ll need it 😨
First workout since Saturday morning 😳✔️
I’m back at it because my group inspired me to get my booty up and move!
We created a text strand to help each other with a little extra motivation.
We also schedule weekly (or more often) group workouts to make sure you’re moving 💪🏼
You ready to join us? 👇🏼
6 258 hours ago
Couldn’t sit anymore!!!😤
Once my medicine kicked in and had my tea, I went for it. I had to move.
Defused my peppermint essential oils to open up my lungs and wake me up!
Hubby felt bad he did this workout without me yesterday because he new this one was might favorite! But I told him to go ahead.
Today to motivate me to move Hubby did it with me today. And boy did it feel good.
Slow and steady. Paused a lot to catch my breath and took it at my own pace. Getting my strength & energy back. It felt good to sweet it all out! Knocking & fighting my head cold away! 👊 Thank goodness it wasn’t cardio lol #mm100#pushplayeveryday#fightclubmm100#getupandmove#sweatitout#peppermintessentialoils#takeitatyourownpace #
Getting off work early + beautiful fall weather = long walk with the pup 🐶🍂
1 128 hours ago
Are you stressed?🙋♀️
😜Does thinking about exercise stress you out?
🏃♀️Start moving. While it may seem intimidating or anxiety-provoking at first, you won’t regret it. Exercise has stress relieving benefits that serve you better than any chocolate chip cookie would. 🍎
When it comes to stress, exercise:
💪Increases your release of endorphins, a chemical that helps reduce pain perception and increase feelings of euphoria. Heard of runner’s high?
💪Reduces your body’s production of stress hormones, cortisol and adrenaline.
💪Is empowering. As you get stronger, it’s hard not to feel more confident. Want an improved self-image? Sweat regularly.
💪Can help alleviate symptoms of anxiety and depression. Would you rather move your body, or take a pill that has a laundry list of icky side effects?
💥The first step is always the hardest. It’s easy to get stuck inside your head with stress and feel paralyzed. If you can relate, start where we all do- square one. Put one foot in front of the other. You will feel better.
3 198 hours ago
What is the best way to loose weight?
By planning your weight loss journey around YOU!
What does that mean?
🗯 If you're too busy to work out everyday you can still loose weight by working out 3-4 times a week. Don't try and commit to something you know is impossible.
🗯 If you love yoga do yoga, if you love lifting weights, lift weights etc. If you are not sure what activities you like doing give one a go and see how you feel. Don't try and commit to doing something you know you don't enjoy.
🗯 If you are really hungry at night before bed then eat at night before bed. People are hungry at different times so don't think you need to eat your food at a certain time, what matters is that you eat less OVERALL the timing of your meal won't change anything.
Plan to loose weight in a way that works for you, don't try and copy someone else and hope you get results. A plan made for YOU will get YOU results.Your plan needs to be customized based on your needs, wants goals etc a cookie cutter approach won't get you great results.
DM me of you want to talk more on this.
2 68 hours ago
The Halloween Parade MAY have influenced more than my attire for the day. Are you participating in your local parade? If so who do you walk with/for?
Thursday 10/17: I can't imagine why nobody takes us seriously 😂 I love our gym dates!
I feel good today. Thursdays can be challenging -- being +1 day out after flipping one's circadian pattern means a lot of the body's rhythms haven't caught up yet. But I'm not really feeling that today -- I think have my daily meditation practice to thank for this 🧘♀️
Week 9 of NTR plus glutes/hams. Got those leg day wobbles for sure 🏋️♀️
It's important to look yourself in the mirror and setup an agreement with yourself to stay committed to what you said you were going to do even after the mood is not there anymore...It's your job to be loyal to yourself and tell yourself that it's possible. Never stop pushing yourself...Stay positive, persistent, and be patient no matter what... #vifigguslifestyle 👑
One of the best things you can do for yourself is to let go of the past.⠀
I work with people all the time who are stuck in the past, the painful experiences keep them repeating emotional trauma over and over again. It can feel like a tortured existence with no relief in sight. ⠀
What you think about becomes your reality, so if you are mentally spending time rehashing the past, your mistakes, your fears, your limitations then that is all you can possibly create for your future.⠀
When you begin to let go of old thoughts and memories and create new ideas, new thoughts and beliefs then your reality has an opportunity to change as well. You can consciously create a new life just by thinking different thoughts!⠀
It will start intentionally by catching yourself when you get up in the morning and think the same thing you may have thought everyday for years "here we go again...I hate work...wish my life was different..." whatever the loop is for you. ⠀
When you catch yourself, you must say "No, this day will be different! This day will be fun, I will look for the fun in today!" Choose whatever quality is important to you and highlight it in your day. Maybe it is fun or maybe it is interesting or challenging, but you will look for that quality until you find it. Each day you start with an intention to find what you want in your day. Then finish each day reminding yourself about the new, fun, interesting things you experienced and how much you are looking forward to tomorrow.⠀
When you tell your brain to look for something it will work very hard to find it for you, it wants nothing more than to create the reality you tell it to create. So get to work, start making your life what you want it to be!
Right?! 🏃🏻♀️🤷🏻♀️😬 I’m waiting for you miracle! 🙌🏻
If you’re following my stories you’ll know I have embarked (re-embarked) on a fitness journey because:
1. I have put on a bit of weight over winter and given it’s getting warmer I’m going to need to wear a swimsuit soon and I’d prefer to feel good in it
2. More importantly though I’m not feeling fit and I want some energy back
3. Exercise is really important for my mental health.
So I’m doing couch to 5k running program to get my butt back into gear (if you want the app link comment below or dm me and I can send to you)
43 98112 October, 2019
I lost 40lbs and gained it ALL back.
If you’ve been around for a while you remember when I went through my first “transformation”
And you remember when i ghosted this account for almost half a year because I gained it all back and was high key embarrassed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you weren’t here for that, then hi, I lost 40lbs, gained it back, and am losing it again
Why did I gain it all back?
Because i had 𝙣𝙤 𝙚𝙖𝙧𝙩𝙝𝙡𝙮 𝙞𝙙𝙚𝙖 𝙬𝙝𝙖𝙩 𝙖 𝙧𝙚𝙫𝙚𝙧𝙨𝙚 𝙙𝙞𝙚𝙩 𝙬𝙖𝙨.
I had no one guiding me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I assumed I could just go back to eating my maintenance calories the morning after i hit my goal and i would maintain ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But i was SO. WRONG. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you throw your body into a deficit (necessary for fat loss), you cant just jump back up to your maintenance calories, you have to do this gradually. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You cant just resume your old routine of little to no cardio the very next day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
𝙔𝙤𝙪 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙧𝙚𝙫𝙚𝙧𝙨𝙚 𝙙𝙞𝙚𝙩.
Essentially reverse dieting is VERY slowly increasing your calories and decreasing your cardio so that you are back at a maintenance intake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When I first started this whole fitness life, I had never even heard of such a thing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So i didnt know any better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But I want you to know better than I did. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reverse dieting takes time, effort, dedication, and knowledge on how to do it properly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you dont have the knowledge, find someone who does, and hire them to help you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your health, time, and sanity, is worth the investment I promise you that.
If you are putting in 1 hour of physical activity a day, you are doing great! But if you thought that was enough, think again :)
What I mean is being active through the day is key
1️⃣ Get off your work chair or home couch every hour. Just stand up for some blood circulation.Put a reminder on your phone if need be. Or keeping sipping on water that will force you to get up every hour to go to the loo
2️⃣ Walk every 1 or 2 hours for 10 mins. Walk while you are on a call. You will be amazed to see around 8000 steps by just doing this
3️⃣ You don’t have to sit down in all your meetings. You can stand, you can move, you can even deep squat
4️⃣ Go for a short walk after lunch & maybe after dinner too
I always compare our lifestyle to our parents & ancestors. They only sit down for breakfast, lunch, tea & dinner. Most part of the day they are walking around doing their house hold chores. Our lifestyle is different, but we can make a difference for our own health :)
91 2,29413 hours ago
ITS. HAPPENING. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After a drastically hectic 2 weeks, i’m finally getting settled in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s taken me some time, tears, struggles, laughs, smiles, and calls to my mom but im adjusting to this living alone thing quite nicely if i do say so myself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
With that being said, I’m establishing my routine - THANK GOD
I signed up for a new gym (Lifetime Fitness is amazing im never leaving them lol) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve hit the DMV already ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And i’ve memorized the route to Home Goods/Target and back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My mission now is something i’ve been waiting almost a year for…..
STARTING MY 1:1 ONLINE COACHING!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Theres a lot that comes with running a #business and what not, so bare with me while I figure it out.
But with that said I am working on it intently starting tomorrow, and will be updating you all frequently on the status of that (shouldn’t be terribly long). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everything I’ve been waiting for is finally starting to unravel, i’m living my freaking dream, and im THRILLED that you are living it with me via this little app
My hiatus is over ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My life is starting ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And DANG are y’all in for some good stuff.