someone’s one month old today!! 🥰 and that lil nugget is decked out in holiday cheer as we went out Christmas shopping! it is a whole new world trying to shop with a newborn. 😂🙈 luckily darian and i can tag team it 😎
while out i got some new items from @lululemon that i am excited to share with you! i have also been working on a few YouTube videos but i think i underestimated how time consuming a newborn can be. 💓 but it’s all good. i’m very patient with myself knowing that there’s been so many changes and adjustments. and all the changes are good! but getting frustrated over them doesn’t do anything to help. postpartum is all about giving myself some grace while doing my best. and that’s all i can do right now.
and i hope you can do that for yourself too! cut yourself some slack, don’t be so hard on yourself, or so critical. chances are you’re doing waayyyy better than you think and should actually be proud of yourself and all you’re doing. 💓
Been a minute since I’ve done a postpartum transformation.
Through everything I’ve been through...
4 pregnancies, 1 miscarriage at 12 weeks, umbilical hernia surgery at just 6 months postpartum, 2 babies in under 2 years, and now dealing with breast implant illness.. I am so proud of this body. 🖤
I can not wait to start off 2020 healthier than ever, and not just for me but for my family. #goals#postpartum#transformation#fitpregnancy#igfitmoms
Issa ThrowBack 🤗. The me on the right feels lighter 💃🏿, faster 💨, stronger 💪🏿, more energetic ⚡️, and more confident 💁🏿♀️. I made healthy choices and decided to workout for ME.
I love you, yes, you 💓. This is why I share my tips and routines. The new year is upon us, the decisions you make today directly affect your tomorrow. What personal decisions are you making for YOU? Please don’t wait, because if not now, when? •
ooooo baby that means 2 more weeks till we can GET THIS LIFTTT!? 🤪💪🏽 aaayyeeeeeee 😎
if i am being 💯 — i truly haven’t missed the gym, YET. i am loving the NEEDED time off and away. i am loving getting a new routine and schedule. and it’s so nice to work on figuring things out here before jumping back into the gym.
i know the time will come to hit the weights again. but this time we aren’t talking about “bouncing BACK” we aren’t talking about getting our “body BACK” oh heckkkk noooo! *i could write a book about this but will save it for another post 😉* we don’t look to the past. we don’t want to go BACKwards ever. we want NEW strength. NEW goals. to be BETTER than ever before. i ainttt got time to sit here and worry about where i was. i’m outttt here looking forward to new things and a new and improved ME. aka mom me. aka yeah aka yeah yeah yeahhhhh. #momlife#momswag#fitmom#hashtags 😂
love U & happy wednesdayyyyyyyy 💞
14,8022604 December, 2019
I’m so glad EASY RUNNING is a thing, maybe even THE thing! I use to race every run. I don’t know what I was trying to prove. 🤷🏻♀️
EASY RUNS look different for me every day - the pace varies, the feel varies, and my HR varies. They also don’t look like other runners’ easy runs because they’re based on my fitness and race pace!
I love EASY RUNS and the mental strength they give me! This morning was 6 easy miles and a pit stop 🚽
I save my energy (and legs) for race day, workouts, and this weekend... SOLO parenting! 🙈 #hardestworkoutever
3222013 hours ago
Latest Instagram Posts
It's a bit crooked and the settings aren't centered, but I made Killian a placemat! -
I had white fleece leftover from a botched attempt at making Killian a winter beanie, and the green plaid was leftover from the holiday skirt that I made last year. -
I combined the two and now have a fun, functional, and festive placemat for Killian. The idea is that he learns how to set his place setting on his own - one more step towards the independence that he craves at this age and a useful thing for Killian to know. -
Has anyone used a similar placemat before? How did your little one like it?
112 minutes ago
Habits over Health Tricks !! 🔥🤟🏻✔️ Ladies and Gents ❗️The fitness Industry can be kinda a wtf sometimes .. people that have no education become the popular “fitness people “ coaching and directing the industry in false advertisement they market tons of BS scans and yet people buy into the fact they must take pills as soon as they wake, put on patches to make it through the day . Wear waist trimmers, drink detox teas, drink spoonfuls of fat loss shit or eat so little amount of food that they can’t work out or cant eat carbs .. WTF is that ?? 💀Wake up !!! That is not healthy at all . !!!! 💀
Yes take a vitamin , drink an amino but to literally say you have to take those items or youre incapable of making it through your day is a BS scam. !!! Extremes are just that . !! You lose an extreme amount of weight and then put it all back on !
Your mental and physical state become so fogged and warped that you start doing things that MAKE NO sense . Now thyroid, hormone issues are the new norm 😳 ... Truth is I have been in the industry 20 years . I have a healthy relationship with food and practice what I preach .
Healthy is not about a specific number on the scale ...
you can actually love food and enjoy your life .
The number one thing I hear is I love Food .. well guess what .. I Do Too .. I don’t skimp but I also don’t binge . I have learned 80/20 lifestyle . And you can’t OUT Train / Out Cardio a bad diet . If you want 80% results you can’t give 20% effort!
A true healthy lifestyle is : TIME , CONSISTENCY and BALANCE ! Don’t get caught up in the unrealistic “scams “- STOP wasting your money because your too lazy to put some time and effort into seeing what you are capable of . I challenge you to Make health and fitness an every day thing .
Step 1 : Change what your putting in your mouth . Step 2 : Get in some physical activity Step 3: Start changing the way you think .
When you start to make small changes in your daily routine you will see big changes in your every day life !!!!! #healthyhabits#personaltrainer#fitnesscoach#nutritionist#fitgirls#girlswholift # #fitmoms#abs#coaching#gymmotivation#fitlifestyle#fitnessjourney@flexingladies
Gah 😭😍💪🏻 I have never, ever been strong enough to do this move. I always felt a bit less than because it seemed evERybody in the coach world seemed to do with such ease.
But... Tonight! I! DID! IT!
Never give up on your goals!! Keep trying again and again just like a toddler would when learning to walk. Do they give up even if they have fallen 1,900 times? Nope they try again until eventually they get it. Sometimes they get frustrated and they cry but their desire to walk and freedom is strong and they remain resilient!
My tip for the day is to write down your goal whatever it is and then write down your why. Get emotionally attached to your Why! Then look at that goal every morning soon after you wake. Then take action every day towards that goal in some way. You will get there!
Not that this was one of my written goals, they are bigger than this. But the daily actions that will lead me to those goals led to this goal I didn’t even know would feel so good to finally accomplish! This is symbolic of so much more to me! 😍
Okay total #momlife moment posting this 5 days late but hey I’m okay with that! 😅👏🏼✌🏼
Our sweet Mackenzie turned 7 months old this week on December 1st! I swear we blink and each month gets faster!
So many firsts she had this past month!
•first 2 teeth 🦷 (all I want for Christmas 🎄 are my two front teeth 🎵🎵)
•inch worming 🐛 we are so close to full on crawling
•pulling herself up!
•mastering her down dog yoga🧘🏻♀️ technique
•first trip to Kentucky✈️🐎
•first thanksgiving 🦃 and Black Friday shopping with the girls🛍 .
It’s been so much fun seeing her personality come out more and more! Aka👉🏼getting more SASSY frassy 😂👏🏼❤️ .
She still smiles almost non stop but she also does this little high pitch squeal for attention. She loves to babble & talk & just be held. She knows & loves getting her picture taken📸 She likes watching the horses in “Spirit!”🐴. She loves to workout with me! She loves to splash 💦 in the bath.And she will shimmy or shake her head to dance 💃🏻 when we listen to music! #7monthsold#mamasgirl#sassypants#alliwantforchristmasaremytwofrontteeth#fitmama#mamaonamission#blessed#csectionrecovery#workoutbuddy#fitmoms#fridayvibes#fitchicks#girlmama#blessed#holyhustle
Let’s talk MUSCLE TONING/BUILDING, shall we? 👇
I know most of us ladies are after the same thing: lean muscles that make us look “toned”. And a nice, perky booty. 🍑 Amiright? 😉
Well those muscles aren’t just going to grow themselves. There are a few things you have to have in order to build muscle:
• ENOUGH CALORIES: meaning you eat what you burn in a day, if not a little bit more (think 50-100 calories more).
• TRAINING VOLUME: those muscles won’t grow if you don’t train them frequently enough! I like to hit the same muscle groups either 3 times a week (in a full-body program, like my new bootcamp will be!) or 2 times a week, focusing on intensity and really fatiguing the muscles.
• INCREASED TRAINING WEIGHT: you can’t do the same thing and expect diff results, meaning you have to slowly increase the amount of weight you use for your moves. I recommend trying to increase by 5% per week.
Let me know if you have any questions. And have a good Friday night, babes! ✌️
𝐃𝐢𝐝 𝐲𝐨𝐮 𝐚𝐥𝐥 𝐤𝐧𝐨𝐰 𝐈 𝐨𝐰𝐧 𝐦𝐲 𝐨𝐰𝐧 𝐛𝐮𝐬𝐢𝐧𝐞𝐬𝐬?
It’s all my own. I’ve created it by myself. I’ve found the best education and certifications I could possibly find that I feel are the best fit for women.
I have a BA in Psychology from UNR with a minor in substance abuse. I am a level 1 Crossfit Coach and a Certified Pregnancy and Postpartum Athleticism Coach. I’ve worked in hospitals, mental health facilities, large global gyms, CrossFit gyms and many other jobs. No other job have I ever felt like I was truly able help people until I started my own business. I’ve been able to combine all my education and all my past jobs to make, in my opinion, the perfect business!
I specialize in training women. I help them become stronger and more empowered in their bodies through the beautiful seasons women go through. I guide and teach women about their pregnancies and deliveries and I help them heal and recover safely postpartum.
I find that the most important part about my business is teaching. If you feel alone in your pregnancy and postpartum with millions of questions and concerns that really just aren’t getting addressed or your body just doesn’t feel the same, please contact me.
I am so proud of Loved Momma Fitness because it does just that... loves all the mommas 💜
#diastasisrectirecovery#pelvicfloorphysicaltherapy#postpartumbody#strongmom#crossfitmom#momandbaby#doula#mombodytransformation #fitmoms#healthymom#postpartum#pregnancy#pregnant#csection#cesarean#pregnancyandpostpartumathleticism#bettereveryday#axlecrossfit #carsoncity#nevada#crossfit#ppacoach
Many of us know that protein is a needed macronutrient for optimal nutrition & performance, especially when we’re performing intensive resistance training.
The problem is, many of us know that we should consume protein, so we slug back as much as we can to build as much muscle as possible without most of us understanding why protein is important for our bodies, even outside of building muscle.
Below is a list of quality reasons to why protein is important for us, and why we always manipulate protein intakes first when we work with clients.
🔹Proteins are responsible for most of our bodily functions and are found throughout the entire body. Protein is found in skeletal muscle, our organs, our skin and blood. (Most common examples that are primarily made of proteins are your muscles, joints, bones, connective tissue, teeth, skin, hair and nails.) This is why protein is critical for survival and optimal health. Eating a less than ideal amount of protein not only suffers muscle mass, it also reduces bone and joint integrity, which is vital as we age.
🔹Proteins are comprised of 20 amino acids, 11 of which the body can produce alone. This means that we must consume the other 9 with our food.
🔹Certain proteins are anti-bodies in your immune system and help protect us from getting sick.
🔹Some protein enzymes aid digestion, energy production within the body and muscle movement/contraction.
🔹Protein has been shown to reduce appetite and hunger levels.
🔹Protein can help naturally boost your metabolism if you’re currently under eating it.
Helps repair your body after injury.
🔹Protein transports and stores energy and other nutrients.
🔹Protein can also act as an energy source, especially if fat and carbs are scarce.
🔹Protein is a powerhouse macronutrient and does more for our body than the other two macros. Everyone should strive to get a good amount of protein from high quality sources every day. Not just the training crowd, but people searching for a healthy lifestyle as well… Which should be everyone here.
We make protein a primary focus in our household, do you? 🙋🏼♀️
It may look like I have it all together, but I can assure you that I don't.
I'm easily angered, my baby probably watches too much TV, I wear my church clothes from Sunday to school on Monday & secrets out, I have never ending piles of laundry - clean and dirty, I forget things -more often than I'd care to admit, and I cry - a lot, sometimes for no reason. Oh and there are days that poptarts are a food group. Yup! I went there. Just being real.
I don't pretend to live a perfect life with a perfect marriage and a perfect baby. The life I share is real. Raw and though sometimes filtered (my pics - hehe) it never comes without hard work. & God.
My 5 am workouts that I crush? It takes everything I have to get out of bed and get it done in the morning. The photos of Ed and me, we work HARD on our relationship daily! It's not always easy. The cute baby pictures? You try taking photos of an active infant! It's hard! 😂
Nonetheless, God doesn't ask or expect us to have it all together. All that he asks is that we love, that We stay rooted and grounded in Him. His grace and love are what keeps me going. My motivation? My drive? The fire in my belly to be better? Do better? He put that there. & Staying strong in him allows me to push through and give life all I got - even when all I've got is a hot mess.
Be encouraged friend. You don't have to have it all together, but know that together with God, you already have it ALL!♥️
1) Alternating duck walks 4x20
2) Abductor machine 4x20 for outer glutes
3) Step-ups 4x12-15 each leg (do not attempt with weight unless you can maintain balance - this can be tricky when pregnant so attempt with body weight first with a spotter before advancing with weights)
4) Raised Plié Squats - allows you to squat deeper with weight and target bottom of glutes 4x20
5) Straight legged deads 4x20 - only attempt if you can maintain a flat back, neutral neck, pinch shoulder muscles together, chest up, focus on hamstrings and glutes bringing the weight up, not arms or back.
Song: “Piece of your heart” @meduzamusic
8781739 minutes ago
@factormeals is a premium healthy meal delivery service that offers a full menu of nutrient-rich, ready-to-eat meals that are easy to make no matter the setting.
Perfect for busy people who want to eat well and perform their best. They only use the freshest and best ingredients. Free of gluten, hormones, antibiotics and preservatives.
I love it and it save me so much time. .
⚜Mais um patrão colorido passando por aqui!!⚜
Sobrecoxa de frango, filézinho sassami, grão de bico, abobrinha, cenoura, abóbora, batatas inglesa e ovo. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✍Vou passar para vocês uma dica que recebi da @suzanesilvaaa , que tem me ajudado muito ultimamente e que pode ajudar vocês também. Ela me indicou uma feira no bairro onde há barraquinhas que vendem legumes picados. Chego em casa e já congelo uma parte dos pacotinhos para usar outro dia.
✍Nesse prato, tem abóbora, abobrinha e cenoura cenoura que comprei lá. Jogo direto na panela os legumes frescos ou congelados, tempero e refogo. Essa foi a solução para diminuir o tempo de preparo da refeição e tb o desperdício.
Em menos de 5 minutos está pronto!
✍Quando não consigo ir lá ou não acho no mercado picadinho, já adotei o hábito de montar meus próprios pacotinhos.
16945 minutes ago
Took some time this morning to work on turning these shoulders in to boulders and to catch the necessary #flex ! .
Shit is getting crazy around here. We’ll soon be homeless & traveling from place to place for hours. .
You cannot BUILD hips or change your genetic body shape...however, you can create the illusion of hips. This is done by a process called body recomposition. This process is achieved by reducing body fat and adding muscle mass in the desired areas. This does take time...but definitely achievable with proper coaching. Who is ready for a change?
FACE TO FACE FRIDAY!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
With the picture on the left I used to tell myself... okay you were hours out of delivery of Darby! But I was still there, I was still at a weight that I NEVER imagined being at... even pregnant! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I had to see, I had to see for myself that I could make the change I always wanted.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I would see pictures like this and wouldn’t recognize myself, I wouldn’t know how I got there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was on an island all alone and was watching the bridge slowly burn.⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I did it! I made the choice for a healthier mindset, body and soul!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Weekend Maintain Don’t Gain 2019 Holiday Challenge plank challenge . Everyone wants nice abs . While they are made in the kitchen, your core is vital to all body movement and will help get those abs tight ! Goal is 5 one minute planks Fri/Sat/Sun. ✅Modifications are good for beginners ✅Modifications above: plank on ball▪️Roll out on ball until ball is under hips , keep navel pulled in toward your spine , shoulders directly over wrists . ▪️More challenging Roll our so best is under knees OR toes . ✅ Use an object that will allow you to be more upright and the more upright you are the easier it will be . ✅ Keep heads aligned with spine. 🌹Imagine straight line through center of my body. When you have curvature in low back and high glútes it may be more difficult to see that your body should be in straight line . **Make sure your yoga ball is properly inflated. My pix is for demonstration , pump broken 😩. Tag a friend and post your planking pix. #drdmdg2019#fitnessmotivation#fitnessfridays#healthcoach#women#womenlosingweight#maintainingweightloss#exercises#shoulders#wellness#wellnesstips#fitnesscoach#fitnesstrainer#healthandwellness#healthandfitnessjourney
821 hour ago
Leg day mood ft. my fav. @h2ocapsulebottle 💦
Smith machine squat 3x10-12
Stationary traditional/ curtsy lunge variation 3x10-12
Elevated kettlebell squats 3x10-12
Cable kickbacks 3x10-12
Pistol squats until failure
Cable side kick 3x8-10
Finish up with light abs!! Leggings- @nvgtn
I am for sure coming back to this pose later... This past week I have no clue what has been happening to my body. It started with an incredible lack of energy and drive I just woke up feeling a few days ago. Yesterday, as you saw, I kept falling my whole practice. Also yesterday I had an audition and no matter how many times I practiced my song, I couldn't sing. Then my voice got scratchy. Then today I pushed myself to workout at the gym and started feeling dizzy. After following Kai to the arm machines, after hitting it hard on the spinbike, my dizziness turned into tingling and shaking. Then I tried not to throw up in the gym. I was so embarressed because I could feel people's eyes watching me and wondering why I was acting so out of it... So we went to Good Earth and got some electrolytes and that helped. But when we came home I tried to land this pose over and over and over again. I kept falling or not kicking hard enough into it. And this was the best I could do. I was trying to do a bow and arrow pose but it looks more like a stag. 🤦 that's okay. Its the best I could do for today.
So I'm looking at this as a sign of me entering the next level of athleticism. Here's to tomorrow. May I rest well and then wake up 100000 times stronger. 💜
Day 5 of #Alomerryinversions is bow and arrow sleigh.
Hosts @shreeyoga @twistedgalpal @zenbeeni @bohemian_heart @aleksic_twins @yoga_mami
Sponsors @aloyoga @alo.moves
111 hour ago
AM7시30분 방송된 [특집다큐] 심장살리는 건강한지방
프로에 제가 소개되어 나왔어요.
그런데.. 어제 송년모임에서 와인과다섭취..
못 일어나서 못 봤지모에요.ㅠㅠ
디엠 보내주셔서 정신차렸더니 이미끝났..
그래도 디엠보내주신분들 너무 감사합니다 사랑합니다♡
부귀영화도 건강하지못하면 무슨소용일까요.
몸과 마음은 결코 따로분리될 수 없는법..
좋은움직임 좋은영양 은
좋은 몸도 만들어주지만
좋은 마음도 만들수있는것 같아요.
11591 hour ago
A very happy birthday to two of my favorites, @reshoo and @kaci_iley🎉🎉🎉 I love working with the two of you and am looking forward to another fantastic year😘
I remember thinking long and hard about this event last year and envisioning it, and here it is!
Come join me Sunday December 8th at the Double Tree in Norwalk. If you’re looking to get into your finances straight , start a business, or improve your overall health this is the place to be. This isn’t just for people with businesses this is for everyone 🤗 Connect and meet people just like you 💕
I’m excited for this more than you guys can imagine because this is something I’ve been wanting to do for some time.
I really thought everything through. I appreciate everyone that has already purchased tickets and for those of you that haven’t get your now! I promise you won’t walk out of this event empty handed and uninspired 🥳🥳
Use code: EMPOWERFIT FOR 💰 OFF