What if the way you look has nothing to do with how you see yourself?
1,1153622 February, 2020
There are a lot of new faces around here, so I wanna re-introduce myself!
Hi!!!! I’m Erika 👋🏼 I first started my fitness journey back in 2015 with @kayla_itsines BBG program. I saw amazing results + truly developed a love for health + fitness. I even got the INCREDIBLE opportunity to go on @goodmorningamerica with Queen Kayla herself!! It was truly one of the best days of my life (she is the SWEETEST SOUL fyiii)✨🙏🏼
In 2017 I was inspired to get my NASM certification and to create my own workout programs to help others fall in love with fitness just like I had!
Over the last two years, I’ve created guides, fitness challenges & have even started taking on my very own online clients to train!!!
It’s a lot for me to process...
I was a girl who had clue where to start.
I was a girl who could barely make it through a workout without feeling like I was going to puke.
I was a girl who hated everything about myself.
I was a girl who believed I was stuck in my body + in my life.
But here I am...5 years later, living a life I never thought was possible.
Every day, you have the power to make a choice. A choice to start something, a choice to be kinder to yourself, a choice to change your story...it all starts with YOU. What will you choose? 🙏🏼💕
If you’re new here or have been around since the beginning, what’s your story?! Share something about yourself, I wanna get to know you better👇🏼
2782621 February, 2020
Anyone else still have canned pumpkin in their pantry? Pretty sure I have some in there year round. So many ways to use it but today it’s for this super creamy, dairy free mac that make for an easy meatless Monday meal 🙌
c r e a m y p u m p k i n m a c
2-3 servings @eatbanza pasta, cooked
1 tsp olive oil
1 clove garlic, minced
1 cup almond milk
1/2 cup pumpkin purée
2 Tbsp dairy-free or regular cream cheese
1-2 Tbsp nutritional yeast or grated parm
Salt & pepper to taste
Sauté garlic in oil til fragrant. Add remaining ingredients & stir until smooth, thick & hot, just a few minutes. Toss in pasta, Serve ASAP
ayoooo it’s friday!!! we got a busy busy day ahead of us, so fueling up with a classic combo 😤 oats made with @nuzest_usa protein (use code “tennishealthfit” for 15% off!), @salbachia chia seeds, topped with @onedegreeorganics granola, @siggisdairy yogurt, peanut butter& fresh fruit 🤤🤤 ps - new vlog is up!! AND a new podcast went up yesterday. so much content!!!!!
4901121 February, 2020
HEALTHY TWIX PROTEIN BITES!! // you guys all know I’ve been lifting weights for the first time in my life lately, and while I absolutely LOVE it, it also makes me hungrier than I ever have been before—but I don’t want to eat a whole bar, which leaves me not wanting dinner.
Enter—these plant-based protein bites!! They’re grain free, vegan, paleo, and the shortbread base has a secret ingredient that packs in 15 grams of plant-based protein per serving!!! The caramel brings its own benefits, with healthy fats and electrolytes to replenish you (like a really delicious natural Gatorade!!). And the chocolate—well, while chocolate has a ton of health benefits, it’s here cuz it’s chocolate! Who are we kidding? 🤣
I make a batch of these and store them in my freezer so whenever my blood sugar dips in the afternoon or after a workout, I can grab exactly as much as I’m hungry for (so much better than having to eat a full bar!!). Recipe on lizmoody.com or at the direct link in my stories!! I think you guys are gonna love this one—I can’t wait to see the remakes!!
I’m super into this protein bites thing, so tell me your dream flavor below and I’ll make my favorites!! 💕
2,26410217 February, 2020
Back on the bike! ☠️💛🚲 We usually like to workout in the mornings ☀️ It sets the tone for the day, but recently it’s been hard for us to get to a class. Our dog Mimi has been really sick, so it’s a whole process in the morning to feed her breakfast since she needs her meds. So it’s been hard to wake up early enough to do all that then go workout before our day starts. But we’ve missed our @soulcycle classes! 🙏🏼 #soulgifted
BULGARIAN SPLIT SQUAT #MondayMoveOfTheDay
This unilateral (one-legged) exercise is amazing for improving balance, strengthening your hamstrings, glutes, quads, calves and core while also protecting your back.
+ Rest one foot on a bench or stepper about knee height.
+ Get into a forward lunge position with your torso upright, core engaged and hips square to your body.
+ Lower until your front thigh is almost horizontal, keeping the knee aligned with the foot. Don’t let your front knee travel beyond your toes.
+ Drive up through your front heel back to the starting position.
Add weight with dumbbells, barbell or use a weighted ball to add a twist in the movement to test your coordination while also adding an extra challenge for your core.
Let’s get movin’! 💪🏻❤️ #ubeautifulsoul
The last six weeks completing the @sweat challenge have been exactly what I needed. A strong start to the year, and that extra bit of motivation to add consistent exercise into my weekly routine again.
Yes there have been physical changes in that time for me, but most of them can’t be captured in a photo. I have more energy. I’m sleeping better (when Daphne lets me 😳). I’m stronger. I’m thinking more clearly. And on the days I complete a work out my mood is much more positive than on the days I don’t.
Most importantly of all, I’ve made myself really proud. Not of the physical results, but of this 👉 (swipe).
These are small snippets from my stories over the last six weeks. It’s me showing up (and Daphne often joining ☺️). It’s pushing through the times I didn’t want to get off the couch, and feeling SO much better for it. It’s taking a half hour for ME, and recognising what an impact that small decision makes when the days begin to add up.
For all the women who joined the challenge too, I hope beyond everything else - the progress photos, the number on the scale, the inches around your waist - that you just feel PROUD of the commitment you made. You did something big, for YOU, and that’s not a small accomplishment.
Next up for me is weeks 7-12 of BBG! I want to finish a full 12 weeks before considering changing things up again.
What are you up to next?!
86417 minutes ago
This weekend was the WORST weekend I’ve ever had when it comes to bloating. I have never felt more uncomfortable, ugly, defeated, and emotional in my life. Are those hurtful words?! 100% but I’m keeping it real and that is exactly how I felt. It doesn’t help that I did #bbg abs and they felt ripped apart so not only was I EXTREMELY bloated and couldn’t suck in but my abs were sooo painful. I am not a fan of bloating and honestly never will be. My stomach is still tight and in pain and of course I’m starting any moment. I am posting this to show girls you are not alone if you ever feel vulnerable or have mental step backs because I do ALL THE TIME. I hope you all take this as me showing all the sides of me and not complaint about being a girl (even though being a girl is TOUGH am I right?!)
I know in a few days things will be back to normal and until then I am going to continue sweating, drink lots of water, get plenty of sleep, and eat good food.👍🏼
Strive for this.
What's everyone doing after the 6 week challenge? Did you enjoy the program you chose? I'm going back to #bbg . And maybe after I lose a little more and gain some more strength I will challenge myself more. #bbgmoms#bbgcommunity
I LOVE a good challenge...so now the @sweat 6 week challenge is over, my next has been set...to complete BBG 3.0. I'm picking up week 28 which is where I left it whilst doing the challenge....9 weeks left....let's do this 💪
FACT: they almost called the latest star wars film the Rise of Llama and Kylo's surname was to be revealed as Llama so it all made sense 😲... Ok that's not a 'true' fact but fun to consider, anyway it's another Game Night and, seen as we're on the subject of Llama's, we wanted to introduce Llama's Unleashed by @unstable_unicorns 😁
Modelled on the Unstable Unicorns we came to live and with the same kind of mad, crazy and, not a little bit, lethal animals to contend with, this game is another that will rule any Game Night!
Added in are new rules and twists, just remember the golden rule: Don't feed the Llamas!
Oh and this post was sponsored by Llamas and we've been asked to let you know that in no uncertain terms are we under control of said Llamas. Llamas are our friends, you will buy Llama game too.
All hail Llamas, because we want to and not because we've been told to!
Another gorgeous day- 58 degrees and sunny!! I kicked off BBG 2.0 with an arm burner challenge and then took it outside for a 3 mile run. Felt so great to get all those ✨endorphins ✨flowing and the fresh air. It feels like spring, it’s been such a mild winter and this is very unseasonable, but I guess I’ll just enjoy it while it’s here 🌤🏃♀️
Kick-off the week with this delicious and nutrition-packed bowl of goodness. There are a ton of leafy greens under there, covered in avocado 🥑 + beets + green peas + green onions + cucumber slices + pepita + blackberries + sesame seeds + fresh mint. All drizzled with olive oil + Himalayan salt + cracked black pepper. 👌🏻🍃🙌🏻 I hope you all have the best week ahead!
Yesterday I finished my last day of the Sweat App #BBGstronger 6 week challenge. These workouts tested me mentally and physically and I am so happy I decided to take a leap of faith and try this out.
I woke up EXCITED to workout everyday. Who does that?? I was motivated every single day not only to workout but to also eat better. Proud to say I have not eaten any fast food in the last 6 weeks. (If you knew me you’d know how difficult it was to not eat #wendys )
I’ll admit the first few weeks were difficult for me as I didn’t see ANY results on the scale- I still haven’t seen any. But looking at these pictures there is not doubt I have progressed and toned and added muscle. I feel so strong and happy in my body. I believe you can do anything you set your mind to. I set mine to sticking it through the 6 week challenge and I’m so thankful I did. I am currently doing the BBG Stronger guide and will continue to post updates as I work through it. Please if anyone needs and help or motivation don’t be afraid to message me! I want everyone to feel as good as I’m feeling now 😊
501 hour ago
Hectic first day back at work but I did manage to stay for an Insanity workout🔥 So go me 🙌🏽
A ridiculous amount of steps done over the day so I’m more than happy to be chilling in bed with my pasta and Netflix before 6pm😴 🥰 (pasta was meant to be a burrito so had to improvise and put the mince with pasta 💁🏼♀️ Actually turned out to be 👌🏽)
y’all! this is the longest I’ve stayed committed to a workout plan. hello week 4!!! leg day, my favorite 💥
211 hour ago
Only four more days until I can bake one of my all-time favorites: healthy bakery style banana bread (free of gluten,dairy, and nuts if walnuts are omitted). And it’s perfectly acceptable for breakfast if you ask me, especially with a nice cup of coffee🥰🤪 a glimpse of the recipe is below so you can see how simple the ingredients are, but the full thing is linked in my bio/stories! and thank you for all of your love and support on my last post, I appreciate each and every one of you so much ❤️ take some deep breaths this afternoon/tonight and reflect on what you’re grateful for this week, day, or hour✨
2 TBS milk (dairy or non-dairy)
1/3 cup filtered coconut oil (not melted)
1 3/4 cup gluten free baking flour (or all purpose flour works)
2/3 cup coconut sugar
2 tsp baking powder
1/2 tsp baking soda
1 tsp vanilla extract
1.5 cups mashed banana
3/4 cup chocolate chips
optional: 1/2 cup walnuts, chopped
10081 hour ago
Only six weeks left until this little boy is moving in! His name will be Lumos, because I'm such a #potterhead and he's a #blacksmokemainecoon ❤️ Nothing to do with fitness at all, but I'm so excited! ❤️ Cats make me extremely happy and happiness is all I want. 🌻 Working towards a fitter, healthier me is pursuing happiness as well as eating out, being around people I love and soon cuddling with four cats on the sofa on a #restday 👌🏻
ALSO I got my #lowerbody workout of week 6 of #bbgbeginner done and I could feel how much stronger I've become through the challenge these last few weeks! 💪🏻Plank Rocks are easy... almost. 😂
I’m starting PWR beginner this week! I’ve heard great things about it... and less jumping?? I just finished BBG Stronger for the 6 week challenge. Hopefully switching things up will keep my mind just as actuate. It’s nice to have SO many options in workout plans with the @sweat app! What program do you do?? #sweatapp#bbgcommunity#pwrprogram#pwrbeginner
Whatever you are doing right now, ALWAYS be you and believe in yourself!🙌🏼💪🏼👊🏼💖
2772 hours ago
Before you comment, ask yourself: will this lead me to inner peace or away from it?!
Will saying yes to that job promotion bring you to inner peace? Will you staying in a toxic relationship, hoping it’ll get better bring you to inner peace? Will moving to another state? Will quitting your job? Will buying a home? Will doing what everyone else thinks is best?
For so long I never thought about these things. I never thought what would benefit ME! What would bring ME happiness. Instead, I put everyone first and put my happiness, health & desires last. I promise, you’ll quickly burn out.
I beg you to not do that. To really think hard about what will happen when you say “yes” or “no” to something. Will it bring you to inner peace? If not, let it go 🦋
One month ago I took the biggest risk of my life and turned down a life changing job offer. I can’t stress this enough: I had no plan. But I had a gut feeling. I’m not a risk taker and as my husband says, I’m “ridiculously afraid of pain”, but it was more painful to choose to stay repeating this same old pattern than it could ever be to take the risk. So I did.
You guys have changed my life in such a profound way. Your shares, support, follows, referrals, bookings, and love for @honeyd.moon turned a side project into something that already consumes my life. I’ve never been so grateful, and I TRULY mean that.
To celebrate the most amazing month of my entire life, I’m so excited to be partnering with @made.making for a giveaway! Instagram is full of them, but this one is so special to me. We are giving one of you a gorgeous personalized palm embroidery (or embroidery of your choice) by @made.making and a palm reading by me, @honeyd.moon!
Here’s how to enter:
1) like this photo
2) follow @made.making, @ashieadams and @honeyd.moon!
3) tag 3 friends, each comment is an entry, no limit!
4) share this post to your story for extra entires!
We will randomly select a winner on Thursday, announced Friday! Good luck ✨🖤
224472 hours ago
“the ocean stirs the heart, inspires imagination, and brings eternal joy to the soul” - robert wyland
where do you get inspiration??
Proud to be the Canadian Affiliate of the @wnbfofficial who have been the leaders in Natural Bodybuilding for 31 years!
Since 1989 the WNBF is proud to have held the highest standard in promoting stringently drug-tested, professionally produced bodybuilding & physique events around the World!
The WNBF is in over 30 countries, every single athlete is drug tested before going on stage, offers over $175,000 annually in prize money to Pros and everything leads into the biggest Natural Bodybuilding event, the Worlds!
Come compete with the very best!
2612 hours ago
Just smashed my first work out of the week (well as much as I can smash a work out while #26weeks pregnant 🤰) definitely had to take a few more breaks but was able to do #bbgweek1 legs without any modifications which felt really great. My plan for the next few weeks, or as long as I can, is to do bbg legs and then 2 exercises from @jillianmichaels pregnancy book each week ( I started this routine last week and really enjoyed having pregnancy safe workouts without having to really think lol) what program is everyone else doing now that the #sweatchallenge is over ? ...off to enjoy this day off with no real plans and please pay no attention to my sweat marks haha #bbg#bbgcommunity@sweat@kayla_itsines#bbgmomtobe#exerciseathome
4422 hours ago
This isn’t my favorite photo of me.
I saw it and immediately started picking it apart.
The list was long.
But then I remembered, who gives a flying F.
That’s me and I need to love me.
So the next time you see a photo of yourself and you start picking it apart, check yourself and stop.
1st pic, day before my surgery Jan 14, 2019. 2nd pic, Feb 2020.
I never planned on posting the first picture hence the terrible lighting, clothing choice, suitcase on the floor etc. I took those pictures to remind myself why I was having surgery in the first place and I’m so glad I did. Now I can see the HUGE transformation it has made. My last side by side pictures are also before and after surgery but you just can’t see the gigantic difference when comparing with workout clothes on.
Thanks to @theroseclinic Dr Rose and his team! So beyond happy with my results! #madebyrose
3132 hours ago
Tomorrow is PANCAKE DAY (aka the best day of the year) 🥞 So to celebrate, I thought I would share my favourite, American style, blueberry & banana pancake recipe in case you wanted something tasty but still uber nourishing tomorrow 😎 They are vegan & GF so perfect for pretty much everyone!! I AM IN LOVE 🤪
Here’s the recipe (serves 2 👯♂️): Ingredients:
1 medium overripe banana
85g (1 cup) porridge oats
125g (1 cup) GF flour*
250 ml (1 cup) milk (I use oat milk)
2tbsp maple syrup
2tbsp coconut oil, melted
1tbsp baking powder
1tbsp apple cider vinegar
Coconut oil for frying
1️⃣ Add the banana, oats, flour, milk, maple syrup and coconut oil into a food processor and blitz until smooth. Pour the mixture into a bowl and stir in the baking powder and apple cider vinegar until just combined. Set aside for 10 minutes to thicken.
2️⃣ Preheat a large frying pan over a medium heat and add enough coconut oil to coat the base. When the pan has preheated completely, pour ¼ cup portions of the pancake batter onto the base, then top each one with a few blueberries. You should notice bubbles forming on the surface. Cook until the majority of these bubbles have popped, then use a fish slice to flip the pancake over. Cook for another 2 minutes or until golden brown.
3️⃣ Repeat step 4 until all the pancakes are cooked, remembering to grease the pan each time. Depending on how large your pan is you may be able to cook several in one go. If not, you can keep the cooked pancakes warm at the lowest temperature in the oven whilst you fry the rest.
4️⃣ Stack the pancakes onto plates and dress with more fresh bluebs, banana, PB + lots of maple syrup 😍 *you can use any GF flour blend here (I like the @dovesfarm one) they also work well with buckwheat flour or just regular wholemeal/plain flour 🌟
✨This past year has been a challenging one. A year of the biggest transitions, examinations, downfalls, peaks, learning curves, insecurities, uncertainties, realities, & so much more
✨It has felt like quite a whirlwind 🌪, but I hope that this year brings happiness, growth, healing, change. I truly believe that putting what you desire out into the universe, helps you manifest just that (thanks @gabbybernstein@melissawoodhealth ).
✨This year I’m excited to be certified in IV therapy, bioidentical hormone therapy & functional medicine to help patients even more.
✨Thank you so much to every family member, friend, colleague & follower that has been a part of this journey with me! It can be scary & discouraging to put yourself out there but I’m so grateful for the ongoing encouragement & support.
✨I created this account to inspire & educate others on things that might help improve their lives (or even just their day!) & I hope to keep doing just that! Xoxo
88293 hours ago
A year ago this bowl probably would have had a big scoop of peanut butter on it. When I was having issues with my skin peanut butter and peanuts are one of the things I cut out. I haven't had any since Sept
2019 (yes this breaks my heart as well). Peanuts are an acne trigger
because of the omega 6-fatty acids and agglutinin. Is it the worse thing you could be eating for your skin? No, but I choose not to add fuel to the fire.
It's hard sometimes when I am craving it on my toast or want to dip some apples in it, but overall it has not been that big of a lose for me.
Some alternatives I use instead are:
& @kweenandco granola butter.
282543 hours ago
Week 5 day 1 of BBG. I was dreading it if I'm honest. BBG is testing my mind along with my body at the moment. Ive been feeling like I am performing badly lately at my training. I totally overdid it at the beginning so saw unrealistic and unsustainable results.
Now I've started listening to my body and actually following the plan at the pace I'm supposed to I'm feeling much better by my body doesn't look quite as good.
Does anyone else suffer with the mental side of training? I'm concentrating more on the food side as well at the moment. The food takes some getting used too but I haven't felt starving all day which is a new one for me 😂
My best friends lately: @one1brands One Plant Bar and some dry shampoo🙌🏻 I've been stepping up my workout game recently and mixing in rowing, cycling, running, & weight training because.... our wedding is LESS THAN 4 MONTHS OUT😅! For a while, I was getting bad about scheduling workouts in but now I've been carving out time each week to make it happen & I've been loving my new schedule 🙌🏻 These @one1brands One Plant bars have been actual lifesavers because with my busy schedule, they're great to keep in my bag for pre workout fuel or for giving me that plant-based protein boost I need post workout with 12g of plant-based protein and only 1g sugar + the flavors are SO GOOD. Currently loving the Banana Nut Bread- It literally tastes like dessert (just with more protein)🤤🙌🏼 #tasteonetobelieveone#YouveFoundTheOne#one1team#Sponsored
Follow 👉 @ketoinspirationdiet
I’m not saying other factors don’t affect fat loss like age, metabolism, hormones, etc BUT.
Don’t assume that’s your problem.
The vast majority of people who think they have other issues (age, slow metabolism, hormones, etc) haven’t been consistent for even a few months.
Too many people feel like they’ve been struggling for the last 6 months but it’s more like on point for 5 days then the weekends hits.
So it’s not that you have been dieting for 6 months & your metabolism is shot, it’s that you’ve been dieting for 5 days on & off for the last 6 months.
So before you get convinced that your issue is so unique ask yourself the question “how many months have I been consistent?”
_____________________ . -
Post by 👉 @realjaredhamilton#gymmode#gyminspo#gymnation#livingfit#chasinggains#cravings#weightlossdiet#healthyweightloss#fittips#nutritiontips#instaworkout#fitnesspro
713 hours ago
“Your legs are not giving out. Your mind is giving up. Keep going.” - Jillian Michaels .
The #sweatchallenge2020 is finished, but that doesn’t mean the end! It means the beginning of a new chapter. I read that it takes an average of 66 days for a new behavior to become automatic. For anyone who started with the sweat challenge, we are 43 days in; for anyone who started on New Years, you are 55 days in! For anyone who has already created these habits! 👏🏽 We commend you and aspire to be there with you soon! We are not going to stop now! .
Per Kayla’s suggestion, I am starting at week 5 of beginner bbg. Today was lower body workout, and phew my legs and bum are on fire. Loved it. I had to finish those last split squats with little man on me because he would not let me put him down 😁 (he weighs 25 lbs 🥵). Such is life of working out at home with kids! My other workout partner is back in school today, so just me and my little man! .
I will upload videos later... just wanted to check in with everyone and remind you that your mind is a powerful tool, but it needs guidance sometimes too! Don’t give up! .
How do you feel about the ending of the sweat challenge? I am proud and happy. So glad I decided to do this challenge. Without it, none of you would be in my life today :). .
Take a minute to read my latest blog post entry. Link is in my bio! I’d love to hear your feedback 😊. .
Happy Monday everyone!!🖤
#NewWeek , #NewProgram for me! I restarted #PWRathome today and I LOVE it!! I chose Legs & Abs for today because I’m just accustomed to having legday on Mondays. As I mentioned previously, I aim to do 3 resistance sessions per week (even though it’s designed for more) and if I feel my hormonal issues are getting worse, I may cut the workouts shorter. I’m optimistic that PWRathome will be easier on my joints and hopefully help me do a little more sculpting on these baby muscles!💪
Swipe for videos of some of my favorite moves from today.
Hope you guys are having a beautiful Monday! 😍