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  • Tag your spouse or significant other and let them know about your next home project! 😜
  • Tag your spouse or significant other and let them know about your next home project! 😜
  • 2,524 43 15 November, 2019
  • STRESS: One of the #1 killers of progress!! 😵😵😵 This time of year, stress and depression are at all-time highs for EVERYONE across the board.

But you should be working every day to manage your stress levels.

When we’re stressed out, our bodies release extra cortisol—the “stress hormone”. CORTISOL = ❌KILLER OF GAINS!!❌ Having elevated cortisol levels for prolonged periods means you’re not managing your stress. This can be hugely detrimental to your health and fitness goals.

The most common problems you’re at risk for are: 🤯 Anxiety and Depression. 🤯 Weight Gain—or inability to lose body fat. 🤯 Sleep problems—trouble falling asleep or staying asleep. 🤯 Digestive issues—bloating, constipation, diarrhea and hemorrhoids.

HOW DO I MANAGE MY STRESS?

1️⃣Stick to healthy eating habits and your regular workout schedule. Get to the gym. Sweat it out. Punch a punching bag if that’s your thing. But do SOMETHING.

2️⃣Yoga, meditation, stretching, breathing exercises. When my kids are upset, I tell them to “smell the flowers”, then “blow out the candles”. Breathe in through the nose, out through the mouth. It does help calm them down.

3️⃣Personal hobbies—gardening, reading, hikes, sports, crafting, writing, music, travel, etc.

4️⃣Quality time with friends and family. Especially if these people make you laugh and don’t judge or criticize you.

5️⃣Self-care like massages, CBD, hair cuts, alone time, Epsom salt baths, fresh air, medical marijuana and orgasms.

6️⃣Blocking/removing people who deeply suck.

7️⃣Plenty of sleep.

8️⃣Watch the alcohol.

9️⃣Most important: FACE YOUR SHIT. Seek professional therapy when needed. DO NOT be ashamed to ask for help. There may be some deep shit you’re not dealing with and sometimes you need someone to pull it out of you. Do it.

Love you. K bye. #stressmanagement #letitgo
  • STRESS: One of the #1 killers of progress!! 😵😵😵 This time of year, stress and depression are at all-time highs for EVERYONE across the board.

    But you should be working every day to manage your stress levels.

    When we’re stressed out, our bodies release extra cortisol—the “stress hormone”. CORTISOL = ❌KILLER OF GAINS!!❌ Having elevated cortisol levels for prolonged periods means you’re not managing your stress. This can be hugely detrimental to your health and fitness goals.

    The most common problems you’re at risk for are: 🤯 Anxiety and Depression. 🤯 Weight Gain—or inability to lose body fat. 🤯 Sleep problems—trouble falling asleep or staying asleep. 🤯 Digestive issues—bloating, constipation, diarrhea and hemorrhoids.

    HOW DO I MANAGE MY STRESS?

    1️⃣Stick to healthy eating habits and your regular workout schedule. Get to the gym. Sweat it out. Punch a punching bag if that’s your thing. But do SOMETHING.

    2️⃣Yoga, meditation, stretching, breathing exercises. When my kids are upset, I tell them to “smell the flowers”, then “blow out the candles”. Breathe in through the nose, out through the mouth. It does help calm them down.

    3️⃣Personal hobbies—gardening, reading, hikes, sports, crafting, writing, music, travel, etc.

    4️⃣Quality time with friends and family. Especially if these people make you laugh and don’t judge or criticize you.

    5️⃣Self-care like massages, CBD, hair cuts, alone time, Epsom salt baths, fresh air, medical marijuana and orgasms.

    6️⃣Blocking/removing people who deeply suck.

    7️⃣Plenty of sleep.

    8️⃣Watch the alcohol.

    9️⃣Most important: FACE YOUR SHIT. Seek professional therapy when needed. DO NOT be ashamed to ask for help. There may be some deep shit you’re not dealing with and sometimes you need someone to pull it out of you. Do it.

    Love you. K bye. #stressmanagement #letitgo
  • 1,048 25 5 November, 2019

Latest Instagram Posts

  • Read this one on the flight home in 4 hours. Very compelling story, and stayed with me for a few days afterwards. Honestly, it made me want to read more - both for the entertainment and for education #educated #tarawestovereducated #readmorebooks
  • Read this one on the flight home in 4 hours. Very compelling story, and stayed with me for a few days afterwards. Honestly, it made me want to read more - both for the entertainment and for education #educated #tarawestovereducated #readmorebooks
  • 3 1 35 minutes ago
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 1 0 1 hour ago
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 1 0 1 hour ago
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 🚨🚨🚨🚨NEW VIDEO RELEASES ALERT We have several new tutorials available. It’s the Holiday season. Get in a few new tricks so you can Wow your clients. It’s only $24.99-29.99 to learn techniques you will charge $200+ to perform. Get #educated #weave like a #pro create #custom #wigs and #sewn #installs #bob #style instantly! It downloads right away! See Tomeka make a wig for herself in one of the videos. #holiday
  • 0 0 1 hour ago
  • Educated, by Tara Westover 
I don't know what makes me feel so good reading this memoir. Possibly because I was raised in Idaho, being raised in a Mormon community, though not in those extremes. Yet, she prevailed, she hurt and she healed. She confronted and was outcasted, condemned. But Tara did a beautiful job being honest, writing her truth and that's the best thing a person can translate to others. To say, I survived, I overcame. To quote one of her lines, "Who writes history?" She thought, "I do." Because she definitely has, and I applaud her for the bravery of being heard. 
#educated #tarawestover #bookstagram #readersofinstagram #bookstagramers #truth #woman #novel #love #brave #books #biography #memoir #idaho #truth #bookreview
  • Educated, by Tara Westover
    I don't know what makes me feel so good reading this memoir. Possibly because I was raised in Idaho, being raised in a Mormon community, though not in those extremes. Yet, she prevailed, she hurt and she healed. She confronted and was outcasted, condemned. But Tara did a beautiful job being honest, writing her truth and that's the best thing a person can translate to others. To say, I survived, I overcame. To quote one of her lines, "Who writes history?" She thought, "I do." Because she definitely has, and I applaud her for the bravery of being heard.
    #educated #tarawestover #bookstagram #readersofinstagram #bookstagramers #truth #woman #novel #love #brave #books #biography #memoir #idaho #truth #bookreview
  • 4 0 3 hours ago
  • When you open yourself up to your truest purpose, all sorts of opportunities present themselves! .
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I am an advocate, a mouthpiece for the shy, uncomfortable, unheard! .
.
Mentoring young women is where I met my new friend @nishais1ofakind she said she needed models with credentials I volunteered because I’m down to help anyone who’s mission I agree with. On this day I was reminded who I am outside of being a mom! I am a woman, an educated women, 2 degrees and a mini alphabet soup to my name. These things don’t make me dope but they embellish my dopeness! .
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I’m a #sahm by choice, period! 
Thank you @educatedgirlsrock for reminding me who I am! I can’t wait to see the finished pics✨
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Oh and! She’s another #bossmom worthy of acknowledgement on this #nationalentrepreneursday .
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If you’re an educated mama leave me a 👩🏻‍🎓👩🏼‍🎓👩🏽‍🎓👩🏾‍🎓👩🏿‍🎓
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.
#educated #educatedblackwomen #educatedwomen #brainsandbeauty #smartandsexy #modelingmama
  • When you open yourself up to your truest purpose, all sorts of opportunities present themselves! .
    .
    I am an advocate, a mouthpiece for the shy, uncomfortable, unheard! .
    .
    Mentoring young women is where I met my new friend @nishais1ofakind she said she needed models with credentials I volunteered because I’m down to help anyone who’s mission I agree with. On this day I was reminded who I am outside of being a mom! I am a woman, an educated women, 2 degrees and a mini alphabet soup to my name. These things don’t make me dope but they embellish my dopeness! .
    .
    I’m a #sahm by choice, period!
    Thank you @educatedgirlsrock for reminding me who I am! I can’t wait to see the finished pics✨
    .
    .
    Oh and! She’s another #bossmom worthy of acknowledgement on this #nationalentrepreneursday .
    .
    If you’re an educated mama leave me a 👩🏻‍🎓👩🏼‍🎓👩🏽‍🎓👩🏾‍🎓👩🏿‍🎓
    .
    .
    #educated #educatedblackwomen #educatedwomen #brainsandbeauty #smartandsexy #modelingmama
  • 23 1 3 hours ago
  • This book right here... you should read it.
🌟🌟🌟🌟🌟
  • This book right here... you should read it.
    🌟🌟🌟🌟🌟
  • 9 1 3 hours ago
  • This is an ingredient that should be avoided. From my research this could do more harm and 0 good for the body.
  • This is an ingredient that should be avoided. From my research this could do more harm and 0 good for the body.
  • 2 1 3 hours ago
  • The past year has been hell, but God took my by the hand & graciously walked with me through the fire. 
A couple weeks back would’ve been my last days of nursing school EVER. But instead, this time last year we found out I was sick— was forced to take 6 months off, have 3 different surgeries, & rebuild my support system entirely with my loved ones diligently at my side...❣️ There’s been sleepless nights, tears, and thousands of prayers to get me through though. Many have left, a few people have stayed, but most importantly I’m glad that I get to share this chapter of my life with the ones who have always mattered the most. ✨

Moral of the story: HIS plan will always be > the plan I had for myself. 
I’ll have that nursing title behind my name in just 2 short weeks ✨

#DelayedButNotDenied 🏥 #NurseSalena #BustedMineToSaveYours #DoneWithSchool #NCLEX #NCLEXHereICome #Nurse #educated #motivated #LVN #RN #BSN #NCLEXBound
S/o to the best 📸: @alexismiaraphoto // @alexis_miara .
(I don’t know what I’d do without you! Love you more than you know!)
  • The past year has been hell, but God took my by the hand & graciously walked with me through the fire.
    A couple weeks back would’ve been my last days of nursing school EVER. But instead, this time last year we found out I was sick— was forced to take 6 months off, have 3 different surgeries, & rebuild my support system entirely with my loved ones diligently at my side...❣️ There’s been sleepless nights, tears, and thousands of prayers to get me through though. Many have left, a few people have stayed, but most importantly I’m glad that I get to share this chapter of my life with the ones who have always mattered the most. ✨

    Moral of the story: HIS plan will always be > the plan I had for myself.
    I’ll have that nursing title behind my name in just 2 short weeks ✨

    #DelayedButNotDenied 🏥 #NurseSalena #BustedMineToSaveYours #DoneWithSchool #NCLEX #NCLEXHereICome #Nurse #educated #motivated #LVN #RN #BSN #NCLEXBound
    S/o to the best 📸: @alexismiaraphoto // @alexis_miara .
    (I don’t know what I’d do without you! Love you more than you know!)
  • 103 37 5 hours ago
  • It’s always the most amazing feeling when my clients text me after their appointment saying how much they love their hair, BUT, it’s even cooler when I get their husband’s approval too 🤪
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After posting the before and after of a first time client, her sweet hubby left this comment, “Hey Mackenzie this is Justin, I absolutely love Katlyn’s hair, you did such an amazing job 💯 She looks more gorgeous than ever...”
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Thanks to all my clients who take the time to message me about their hair, y’all are the real MVP’s 😍
  • It’s always the most amazing feeling when my clients text me after their appointment saying how much they love their hair, BUT, it’s even cooler when I get their husband’s approval too 🤪
    .
    .
    After posting the before and after of a first time client, her sweet hubby left this comment, “Hey Mackenzie this is Justin, I absolutely love Katlyn’s hair, you did such an amazing job 💯 She looks more gorgeous than ever...”
    .
    .
    Thanks to all my clients who take the time to message me about their hair, y’all are the real MVP’s 😍
  • 25 3 5 hours ago
  • This I could flaunt all day everyday cause you can take my money but you can’t take my mind #educated
  • This I could flaunt all day everyday cause you can take my money but you can’t take my mind #educated
  • 23 0 5 hours ago
  • Did you know some of the most popular search questions around sports nutrition and performance are "𝘸𝘩𝘢𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢 𝟷𝟻 𝘺𝘦𝘢𝘳 𝘰𝘭𝘥 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘦𝘢𝘵?" "𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘯𝘦𝘦𝘥𝘴 𝘰𝘧 𝘢𝘯 𝘢𝘵𝘩𝘭𝘦𝘵𝘦?" and "𝘸𝘩𝘺 𝘥𝘰 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘦 𝘴𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘴?"⁣⁣ ⁣⁣ There's certainly no shortage of information available, but how do you decipher the right information and which sources can you trust? ⁣⁣
⁣⁣
Don't worry, we've got you covered. 😀⁣⁣
⁣⁣
Athletic Institute are holding a 𝐅𝐑𝐄𝐄 𝐒𝐩𝐨𝐫𝐭𝐬 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 & 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐒𝐞𝐦𝐢𝐧𝐚𝐫 next Thursday 28th November at our gym in Wangara. 🙌🏻⁣⁣
⁣⁣
The seminar starts at 5:30pm and will go through:⁣⁣
⁣⁣
🔹How to determine the correct timing around training and competition ⁣⁣
🔹The  use of supplements in youth sports⁣⁣
🔹What supplements (if any) your child should be taking ⁣⁣
🔹The age limit for daily supplement usage ⁣⁣
🔹What carbohydrates you should be eating for optimum health health and performance⁣⁣
⁣⁣
𝐏𝐥𝐮𝐬⁣⁣
⁣⁣
There will also be an open Q&A session at the end. 👌🏼⁣⁣ ⁣⁣
Space is limited so register your attendance today. ☑️⁣⁣
⁣⁣
Head over to our profile and click '𝐆𝐞𝐭 𝐓𝐢𝐜𝐤𝐞𝐭𝐬' to secure your spot 📲⁣⁣
  • Did you know some of the most popular search questions around sports nutrition and performance are "𝘸𝘩𝘢𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢 𝟷𝟻 𝘺𝘦𝘢𝘳 𝘰𝘭𝘥 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘦𝘢𝘵?" "𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘯𝘦𝘦𝘥𝘴 𝘰𝘧 𝘢𝘯 𝘢𝘵𝘩𝘭𝘦𝘵𝘦?" and "𝘸𝘩𝘺 𝘥𝘰 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘦 𝘴𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘴?"⁣⁣ ⁣⁣ There's certainly no shortage of information available, but how do you decipher the right information and which sources can you trust? ⁣⁣
    ⁣⁣
    Don't worry, we've got you covered. 😀⁣⁣
    ⁣⁣
    Athletic Institute are holding a 𝐅𝐑𝐄𝐄 𝐒𝐩𝐨𝐫𝐭𝐬 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 & 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐒𝐞𝐦𝐢𝐧𝐚𝐫 next Thursday 28th November at our gym in Wangara. 🙌🏻⁣⁣
    ⁣⁣
    The seminar starts at 5:30pm and will go through:⁣⁣
    ⁣⁣
    🔹How to determine the correct timing around training and competition ⁣⁣
    🔹The use of supplements in youth sports⁣⁣
    🔹What supplements (if any) your child should be taking ⁣⁣
    🔹The age limit for daily supplement usage ⁣⁣
    🔹What carbohydrates you should be eating for optimum health health and performance⁣⁣
    ⁣⁣
    𝐏𝐥𝐮𝐬⁣⁣
    ⁣⁣
    There will also be an open Q&A session at the end. 👌🏼⁣⁣ ⁣⁣
    Space is limited so register your attendance today. ☑️⁣⁣
    ⁣⁣
    Head over to our profile and click '𝐆𝐞𝐭 𝐓𝐢𝐜𝐤𝐞𝐭𝐬' to secure your spot 📲⁣⁣
  • 23 1 6 hours ago
  • “What my father wanted to cast from me wasn’t a demon: it was me.”
📚
Book 36 of 2019. Recommended for everyone. (Well, it’s probably PG-13.) Her story has really affected me & I will carry it with me. School, family, personhood—this one will get you. 📚
#tarawestovereducated #educated #tarawestover #mrslentzbooklist
  • “What my father wanted to cast from me wasn’t a demon: it was me.”
    📚
    Book 36 of 2019. Recommended for everyone. (Well, it’s probably PG-13.) Her story has really affected me & I will carry it with me. School, family, personhood—this one will get you. 📚
    #tarawestovereducated #educated #tarawestover #mrslentzbooklist
  • 22 0 7 hours ago
  • Once .
  • Once .
  • 37 3 19 hours ago
  • Past achievements. 
Masters of Arts in Community Music.
  • Past achievements.
    Masters of Arts in Community Music.
  • 27 5 17 November, 2019