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getupandmove - 166.3k posts

Top Posts

  • I lost 40lbs and gained it ALL back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’ve been around for a while you remember when I went through my first “transformation”
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And you remember when i ghosted this account for almost half a year because I gained it all back and was high key embarrassed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you weren’t here for that, then hi, I lost 40lbs, gained it back, and am losing it again
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Why did I gain it all back?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because i had 𝙣𝙤 𝙚𝙖𝙧𝙩𝙝𝙡𝙮 𝙞𝙙𝙚𝙖 𝙬𝙝𝙖𝙩 𝙖 𝙧𝙚𝙫𝙚𝙧𝙨𝙚 𝙙𝙞𝙚𝙩 𝙬𝙖𝙨.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I had no one guiding me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I assumed I could just go back to eating my maintenance calories the morning after i hit my goal and i would maintain ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But i was SO. WRONG. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You cant just resume your old routine of little to no cardio the very next day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
.
𝙔𝙤𝙪 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙧𝙚𝙫𝙚𝙧𝙨𝙚 𝙙𝙞𝙚𝙩.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Essentially reverse dieting is VERY slowly increasing your calories and decreasing your cardio so that you are back at a maintenance intake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When I first started this whole fitness life, I had never even heard of such a thing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
.
So i didnt know any better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But I want you to know better than I did. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Reverse dieting takes time, effort, dedication, and knowledge on how to do it properly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you dont have the knowledge, find someone who does, and hire them to help you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your health, time, and sanity, is worth the investment I promise you that.
  • 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.
  • 672 85 26 July, 2019
  • Find your strong 💪🏻
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About 6 years ago, I was diagnosed with a rare form of Non-Hodgkin’s Lymphoma. Life became centered around doctors and treatment planing. I knew it was up to me to believe I could heal from this and make the right choices for my body. It would not define me . 
Training became my place to build mental strength and feel at peace. That year I competed in my first fitness show. I placed 1st in my division. I feel thankful for the challenges that have forced me to push myself and grateful for what this body is capable of. I’m proudly addicted to feeling strong. 💕
Do something for yourself everyday. The one thing that makes you shine on the inside ✌🏻
#findyourstrong #mshealthandfitness19
  • Find your strong 💪🏻
    .
    .
    .
    About 6 years ago, I was diagnosed with a rare form of Non-Hodgkin’s Lymphoma. Life became centered around doctors and treatment planing. I knew it was up to me to believe I could heal from this and make the right choices for my body. It would not define me .
    Training became my place to build mental strength and feel at peace. That year I competed in my first fitness show. I placed 1st in my division. I feel thankful for the challenges that have forced me to push myself and grateful for what this body is capable of. I’m proudly addicted to feeling strong. 💕
    Do something for yourself everyday. The one thing that makes you shine on the inside ✌🏻
    #findyourstrong #mshealthandfitness19
  • 632 30 16 July, 2019
  • Finally found a fitness line I love after having my baby boy. Outfits are super cute and the material is sooo comfy🙌🏻 Check it out Ladies !! Use My Discount Code FITMOMMA to save 10% 💖💪🏻
@flexlivingcollection
  • Finally found a fitness line I love after having my baby boy. Outfits are super cute and the material is sooo comfy🙌🏻 Check it out Ladies !! Use My Discount Code FITMOMMA to save 10% 💖💪🏻
    @flexlivingcollection
  • 629 7 20 July, 2019
  • Someone busier than you worked out today.

Life is busy. Trust me, I get it. Whether it’s your demanding schedule or mommy duties, we all have reasons for skipping that workout. BUT at the end of the day, it all comes down to prioritization.

Yes, boo — YOU have to make it a PRIORITY.

Wake up earlier, take your workout clothes with you to work, add it to your schedule (yup, treat it like a meeting!), or even get a workout partner to hold you accountable. If you make exercise a non-negotiable priority, you will be forced to find the time for it - and the benefits will be OH SO SWEET!

That’s a fact. 🤗
.
#gymhooky #fitnessmotivation #fitnessjourney #workoutmotivation #stayactive #tiuteam #tiucommunity #fitnessgirl #underarmour #fitspo
  • Someone busier than you worked out today.

    Life is busy. Trust me, I get it. Whether it’s your demanding schedule or mommy duties, we all have reasons for skipping that workout. BUT at the end of the day, it all comes down to prioritization.

    Yes, boo — YOU have to make it a PRIORITY.

    Wake up earlier, take your workout clothes with you to work, add it to your schedule (yup, treat it like a meeting!), or even get a workout partner to hold you accountable. If you make exercise a non-negotiable priority, you will be forced to find the time for it - and the benefits will be OH SO SWEET!

    That’s a fact. 🤗
    .
    #gymhooky #fitnessmotivation #fitnessjourney #workoutmotivation #stayactive #tiuteam #tiucommunity #fitnessgirl #underarmour #fitspo
  • 1,128 38 3 September, 2019
  • AHHHH 🙈 YER GIRL PASSED!! I’m now officially a certified personal trainer! 😭❤️🤗 5 months & a lot of studying later with @nasm_fitness & I did it! 💪🏼🎉 #HAPPY -
🙈 I was more nervous than I get before performing (and I always get so nervous 😅) BUT after months of studying I can’t believe it! EEEP!! I did a guided study making me feel confident to dive into fitness! 💃 I FEEL SO EXCITED.  I’ve always loved health & fitness & I’ve always wanted to help others become their best selves! (I think I’ll post a lil video of my experience if you’re curious) Anywhoo NOWWW who’s ready to workout!? 🤷‍♀️ 🏋️‍♀️ #personaltrainer #nasm #certified #getupandmove #fitness
  • AHHHH 🙈 YER GIRL PASSED!! I’m now officially a certified personal trainer! 😭❤️🤗 5 months & a lot of studying later with @nasm_fitness & I did it! 💪🏼🎉 #HAPPY -
    🙈 I was more nervous than I get before performing (and I always get so nervous 😅) BUT after months of studying I can’t believe it! EEEP!! I did a guided study making me feel confident to dive into fitness! 💃 I FEEL SO EXCITED. I’ve always loved health & fitness & I’ve always wanted to help others become their best selves! (I think I’ll post a lil video of my experience if you’re curious) Anywhoo NOWWW who’s ready to workout!? 🤷‍♀️ 🏋️‍♀️ #personaltrainer #nasm #certified #getupandmove #fitness
  • 13,851 320 20 July, 2019

Latest Instagram Posts

  • It was honestly too pretty of a day to pass up an outdoor workout!!
•
•
Did a Nike Training App workout today and it was all in Spanish!! I was pleased by how much I could remember/understand! Dual tasking for the win 💪🏾
  • It was honestly too pretty of a day to pass up an outdoor workout!!


    Did a Nike Training App workout today and it was all in Spanish!! I was pleased by how much I could remember/understand! Dual tasking for the win 💪🏾
  • 44 1 8 hours ago
  • you can do hard things, girl. I’ve started one of the hardest workout programs created because I’m training for the spartan race, and honestly, I don’t know why I didn’t do it sooner. Fear and insecurity holds us hostage sometimes- “I’m probably not strong enough to do that” or “that’s way too hard for me”.
-
babe- fuck fear.
all of those thoughts that hold you back daily, that tell you you’re not good enough, that you can’t do it- it’s all just fear. You were meant to shine and live the biggest + brightest you possibly can be. You can do hard things, you can write novels, you can climb mountains, you can get into shape, you can build a 6 figure business. You were meant for MORE. It comes down to you recognizing that fear that holds you back, and releasing it. let go of the fear + insecurity + doubt and speak truth to yourself: I can. I will. I am.
-
you can do it girl. 💗 you can. and if you want to do it with me, the link is in my bio.
  • you can do hard things, girl. I’ve started one of the hardest workout programs created because I’m training for the spartan race, and honestly, I don’t know why I didn’t do it sooner. Fear and insecurity holds us hostage sometimes- “I’m probably not strong enough to do that” or “that’s way too hard for me”.
    -
    babe- fuck fear.
    all of those thoughts that hold you back daily, that tell you you’re not good enough, that you can’t do it- it’s all just fear. You were meant to shine and live the biggest + brightest you possibly can be. You can do hard things, you can write novels, you can climb mountains, you can get into shape, you can build a 6 figure business. You were meant for MORE. It comes down to you recognizing that fear that holds you back, and releasing it. let go of the fear + insecurity + doubt and speak truth to yourself: I can. I will. I am.
    -
    you can do it girl. 💗 you can. and if you want to do it with me, the link is in my bio.
  • 86 4 10 hours ago
  • I learned from @teddimellencamp that you have to MOVE every day. The shocking thing is how much EASIER it is to do this than to be active 3-4 times a week. It’s a matter of WHEN I will fit it in, not IF I can push it to another day.
-
I am also less concerned about WHAT I do each day. Zumba is fun but not really a great workout for me, but when a friend invited me this morning I thought it would be a great way to get in some activity.
-
#gethealthy #weightlossgoal #getupandmove #zumba #ivegotthis #motivation #activelifestyle
  • I learned from @teddimellencamp that you have to MOVE every day. The shocking thing is how much EASIER it is to do this than to be active 3-4 times a week. It’s a matter of WHEN I will fit it in, not IF I can push it to another day.
    -
    I am also less concerned about WHAT I do each day. Zumba is fun but not really a great workout for me, but when a friend invited me this morning I thought it would be a great way to get in some activity.
    -
    #gethealthy #weightlossgoal #getupandmove #zumba #ivegotthis #motivation #activelifestyle
  • 2 0 11 hours ago
  • The kiddos and I are battling head colds, so after our eventful Thursday evening we decided to take a rest day yesterday... I told Pyper that I’d take a break from my work outs if she’d just take it easy so we watched a movie on the couch and lazed around. 😴 
Now that resting day is over with, I doubled up with work out #54 & #55 and hoping to kick this head cold soon! 🦵🤧
It definitely felt good to get the blood flowing! 🔥

Believe in yourself Every. Single. Day and you will be unstoppable. 💪🏼
  • The kiddos and I are battling head colds, so after our eventful Thursday evening we decided to take a rest day yesterday... I told Pyper that I’d take a break from my work outs if she’d just take it easy so we watched a movie on the couch and lazed around. 😴
    Now that resting day is over with, I doubled up with work out #54 & #55 and hoping to kick this head cold soon! 🦵🤧
    It definitely felt good to get the blood flowing! 🔥

    Believe in yourself Every. Single. Day and you will be unstoppable. 💪🏼
  • 4 4 11 hours ago
  • Strolling around Sarasota...
  • Strolling around Sarasota...
  • 1 1 12 hours ago
  • Last week I decided to start running again. Every single day. Because after two babies and years of not working out, I'm tired of feeling like a bag of potatoes just from walking up the stairs.
.
Did it actually happen? No. Not every day. But most days!
.
I disappointed myself with my lack of consistency. (enter allll the excuses) I disappointed myself because I wanted to be purposeful and take my life back, and I did NOT start off strong.
.
So while I didn't run every single day, I did more often than not. I ran a mile (or thereabouts) 4/7 days last week. And today I decided to push myself even more.
.
Partly because I wanted to somehow make up for lost days, and partly because I just REALLY want to break through my running wall, and start to enjoy it again instead of dragging my feet to get out of bed.
.
So today I ran just over a mile and a half, and I did it in less than HALF the time I thought it would take me. My normal run usually takes about 12-15 minutes on average. So I thought for sure I'd be gone at least 45 minutes if not an hour (because usually I'm dying to breathe let alone keep running when I'm back home)
.
But I ran my mile and a half in 27 minutes today. And I only stopped to walk 3 times. And one of those times was only to fix my hair so it would stop falling out with every step.
.
Why am I telling you this? BECAUSE YOU DECIDE WHAT YOU CAN AND CANT DO!
.
YOU decide if you're going to get out of bed and run a marathon, climb Mt. Everest (crazy!), or tackle grocery shopping with all 5 kiddos. YOU decide. You decide to do it, or you decide to make excuses not to.
.
So last week, I failed to do what I set out to. But this week, I'm not letting me hold myself back. A mile and a half is my new run, and I'm deciding right now that I'm going to do it - EVERY. SINGLE. DAY.
.
What are YOU doing this week, friend? Whatever it is, YOU'VE GOT THIS!
  • Last week I decided to start running again. Every single day. Because after two babies and years of not working out, I'm tired of feeling like a bag of potatoes just from walking up the stairs.
    .
    Did it actually happen? No. Not every day. But most days!
    .
    I disappointed myself with my lack of consistency. (enter allll the excuses) I disappointed myself because I wanted to be purposeful and take my life back, and I did NOT start off strong.
    .
    So while I didn't run every single day, I did more often than not. I ran a mile (or thereabouts) 4/7 days last week. And today I decided to push myself even more.
    .
    Partly because I wanted to somehow make up for lost days, and partly because I just REALLY want to break through my running wall, and start to enjoy it again instead of dragging my feet to get out of bed.
    .
    So today I ran just over a mile and a half, and I did it in less than HALF the time I thought it would take me. My normal run usually takes about 12-15 minutes on average. So I thought for sure I'd be gone at least 45 minutes if not an hour (because usually I'm dying to breathe let alone keep running when I'm back home)
    .
    But I ran my mile and a half in 27 minutes today. And I only stopped to walk 3 times. And one of those times was only to fix my hair so it would stop falling out with every step.
    .
    Why am I telling you this? BECAUSE YOU DECIDE WHAT YOU CAN AND CANT DO!
    .
    YOU decide if you're going to get out of bed and run a marathon, climb Mt. Everest (crazy!), or tackle grocery shopping with all 5 kiddos. YOU decide. You decide to do it, or you decide to make excuses not to.
    .
    So last week, I failed to do what I set out to. But this week, I'm not letting me hold myself back. A mile and a half is my new run, and I'm deciding right now that I'm going to do it - EVERY. SINGLE. DAY.
    .
    What are YOU doing this week, friend? Whatever it is, YOU'VE GOT THIS!
  • 7 1 13 hours ago
  • My favorite Author John Maxwell once said, “You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” We are what we repeatedly do! I literally plan everything including my weeks every Sunday, and I am obsessed with my Weekly/Monthly Planner as it helps keep me on track in the midst of my schedule. My favorite part about it is the page on “habit ideas”. Self-love is key to owning your confidence and I’m all for developing healthy habits. Feel free to screenshot this and tweak it to your liking. ✨ What are some of your self-care centered habits? Share with us in the comments section. 👀👇🏽 ✨ “We first make our habits and then our habits make us.” -John Dryden 🧚🏽‍♂️ #lifecoachingtips
  • My favorite Author John Maxwell once said, “You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” We are what we repeatedly do! I literally plan everything including my weeks every Sunday, and I am obsessed with my Weekly/Monthly Planner as it helps keep me on track in the midst of my schedule. My favorite part about it is the page on “habit ideas”. Self-love is key to owning your confidence and I’m all for developing healthy habits. Feel free to screenshot this and tweak it to your liking. ✨ What are some of your self-care centered habits? Share with us in the comments section. 👀👇🏽 ✨ “We first make our habits and then our habits make us.” -John Dryden 🧚🏽‍♂️ #lifecoachingtips
  • 54 2 13 hours ago
  • How often have you heard that we should find a job/career that we love so much that we would do it for free, without pay? Well, as many bloggers know, we often do this for free or with little compensation. I recently visited with a few blogger friends over lunch and it's interesting how we are all at difference stages in our blog career journey. Two of us are still in love mode, learning mode, want to do more mode.  One, who had been blogging for years, had already given up blogging last year. The other, who had also been blogging for many years, is seriously considering stopping; the passion just isn't there for her anymore. ⁣
For me, blogging is a journey of learning, growth, and challenge. Sometimes it's frustrating and sometimes it is very satisfying. I know in the past when I've major projects to work on (chairman of a benefit, planning daughter's wedding) and they come to an end, I feel a bit let down, like, what do I do next? Do you every feel that way? ⁣
I loved the process, the planning, the execution. Yes, the result is fulfilling, but it is the journey that gives me he most pleasure. Are you on a journey? Are you finding joy? Happy Saturday. 🤔 🏃‍♀️ 🤷 ❓
  • How often have you heard that we should find a job/career that we love so much that we would do it for free, without pay? Well, as many bloggers know, we often do this for free or with little compensation. I recently visited with a few blogger friends over lunch and it's interesting how we are all at difference stages in our blog career journey. Two of us are still in love mode, learning mode, want to do more mode. One, who had been blogging for years, had already given up blogging last year. The other, who had also been blogging for many years, is seriously considering stopping; the passion just isn't there for her anymore. ⁣
    For me, blogging is a journey of learning, growth, and challenge. Sometimes it's frustrating and sometimes it is very satisfying. I know in the past when I've major projects to work on (chairman of a benefit, planning daughter's wedding) and they come to an end, I feel a bit let down, like, what do I do next? Do you every feel that way? ⁣
    I loved the process, the planning, the execution. Yes, the result is fulfilling, but it is the journey that gives me he most pleasure. Are you on a journey? Are you finding joy? Happy Saturday. 🤔 🏃‍♀️ 🤷 ❓
  • 18 1 15 hours ago
  • Day 6 of the #fallintohealthchallenge!

Try a new fitness class, workout video or new outdoor physical activity 
I was going to try the Manitou Incline - FAIL! One of these days!

I did get a hike in so I would say I did a renewed outdoor activity! I tend to forget about all the trials Colorado has to offer! It’s so nice get a way from everything and enjoy the views! On top of that, it’s a pretty damn good workout! I haven’t done much of it this year since it was SO HOT the past spring and summer. More hopefully? 😄

Oh yeah the last pic of this post is some random guy riding a horse!  Gotta love it! 
#healthyhabits #coloradohikes #hiking #getupandmove #popflex
  • Day 6 of the #fallintohealthchallenge !

    Try a new fitness class, workout video or new outdoor physical activity
    I was going to try the Manitou Incline - FAIL! One of these days!

    I did get a hike in so I would say I did a renewed outdoor activity! I tend to forget about all the trials Colorado has to offer! It’s so nice get a way from everything and enjoy the views! On top of that, it’s a pretty damn good workout! I haven’t done much of it this year since it was SO HOT the past spring and summer. More hopefully? 😄

    Oh yeah the last pic of this post is some random guy riding a horse! Gotta love it!
    #healthyhabits #coloradohikes #hiking #getupandmove #popflex
  • 12 2 15 hours ago
  • Oh, @shaunt you know how to make a girl sweat! 💦 Happy Saturday everyone!
  • Oh, @shaunt you know how to make a girl sweat! 💦 Happy Saturday everyone!
  • 18 3 15 hours ago
  • Fitness doesn’t have to be about aesthetics or improving your physical appearance🖤 Mental health isn’t something I’ve spoke about much on here but it’s something I have struggled with throughout my childhood and especially in my early teens. Recently I’ve had some pretty bad days in terms of low mood/anxiety and it’s made me so grateful to have found fitness as my form of ‘therapy/medication/ mental relief’ or whatever u wanna call it. It’s actually amazing how powerful a good workout can be in terms of boosting my mood and levels of happiness. 9/10 if I walk into the gym feeling sad or anxious I leave feeling a huge sense of accomplishment which completely transforms my mood! 100% fitness is the best antidepressant out there and I know I wouldn’t be half of the person I am today if I hadn’t made fitness an integral part of my life
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I also wanted to make a point that going to the gym doesn’t have to have ANY relationship with how you look / building your glutes/ losing fat/ getting abs!! Instagram is flooded with incredible advice on how to make your workouts more effective and the importance of progressive overload and proper technique and muscle activation etc etc (which is amazing and so helpful) - but i guess it can seem a little overwhelming and may even put some people off stepping foot in a gym. But this is why it’s SO IMPORTANT to talk about the many other benefits of exercise: which are arguably 100x more important. if exercising makes you feel good, gets your endorphins flowing, provides you with a bit of mental relief and improves your mood + self esteem (and if you’re not all that fussed with building the BEST booty/six pack abs) then that’s the most important thing ❤️ it’s not always about adding more weight to the bar or improving your appearance - sometimes it’s important to value exercise purely for what it can do for your mind🌈 .
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Outfit from @ryderwear use code EMMAD10 for discount 🖤 #ryderwear #ryderwearwomen
  • Fitness doesn’t have to be about aesthetics or improving your physical appearance🖤 Mental health isn’t something I’ve spoke about much on here but it’s something I have struggled with throughout my childhood and especially in my early teens. Recently I’ve had some pretty bad days in terms of low mood/anxiety and it’s made me so grateful to have found fitness as my form of ‘therapy/medication/ mental relief’ or whatever u wanna call it. It’s actually amazing how powerful a good workout can be in terms of boosting my mood and levels of happiness. 9/10 if I walk into the gym feeling sad or anxious I leave feeling a huge sense of accomplishment which completely transforms my mood! 100% fitness is the best antidepressant out there and I know I wouldn’t be half of the person I am today if I hadn’t made fitness an integral part of my life
    .
    .
    I also wanted to make a point that going to the gym doesn’t have to have ANY relationship with how you look / building your glutes/ losing fat/ getting abs!! Instagram is flooded with incredible advice on how to make your workouts more effective and the importance of progressive overload and proper technique and muscle activation etc etc (which is amazing and so helpful) - but i guess it can seem a little overwhelming and may even put some people off stepping foot in a gym. But this is why it’s SO IMPORTANT to talk about the many other benefits of exercise: which are arguably 100x more important. if exercising makes you feel good, gets your endorphins flowing, provides you with a bit of mental relief and improves your mood + self esteem (and if you’re not all that fussed with building the BEST booty/six pack abs) then that’s the most important thing ❤️ it’s not always about adding more weight to the bar or improving your appearance - sometimes it’s important to value exercise purely for what it can do for your mind🌈 .
    .
    Outfit from @ryderwear use code EMMAD10 for discount 🖤 #ryderwear #ryderwearwomen
  • 687 50 15 hours ago
  • "SPINCO came into my life in a serendipitous way and it quickly became more than teaching a spin class for me. This community has helped me reconnect with my passions and show up as my best self. I feel so lucky to be a part of this incredible team of riders that enlightens, empowers, and elevates! " - meet @leahbrst on the bike 🏁
⠀⠀⠀⠀⠀⠀
SPINCO est entré dans ma vie de manière parfaitement fortuite, très rapidement c’est devenu davantage qu’une simple classe de cardio-vélo à enseigner. Cette communauté m'a aidé à renouer avec mes passions et à montrer la meilleure version de moi-même. Je me sens tellement chanceuse de pouvoir faire partie de cette incroyable équipe qui éclaire, encourage et fait grandir! - Venez rencontrer @leahbrst sur le vélo 🏁
  • "SPINCO came into my life in a serendipitous way and it quickly became more than teaching a spin class for me. This community has helped me reconnect with my passions and show up as my best self. I feel so lucky to be a part of this incredible team of riders that enlightens, empowers, and elevates! " - meet @leahbrst on the bike 🏁
    ⠀⠀⠀⠀⠀⠀
    SPINCO est entré dans ma vie de manière parfaitement fortuite, très rapidement c’est devenu davantage qu’une simple classe de cardio-vélo à enseigner. Cette communauté m'a aidé à renouer avec mes passions et à montrer la meilleure version de moi-même. Je me sens tellement chanceuse de pouvoir faire partie de cette incroyable équipe qui éclaire, encourage et fait grandir! - Venez rencontrer @leahbrst sur le vélo 🏁
  • 69 3 16 hours ago
  • Feeling stronger than ever, crushing my fitness and nutrition goals so I hit my sexy booty and abs goal before my 30TH. My nutrition has been rocky for a few months now, and that’s OK!!! I was living it up and having a fab time, but eating NOT ENOUGH calories for my body AND of the calories I was eating, TOO MANY OILS/FATS. 
Bouncing back on track with my 6 Week Goal, determined and logging my food daily- Working out like a #bossbabe adding in Outdoor Interval Running for my Cardio!
Can’t wait to see the body I build with the focus at hand- #mindovermatter #fitmama #livinmybestlife #almost30 #fitandfabat30 #cantstopwontstop #yogi #getupandmove #outdoorworkouts #youcandoittoo
  • Feeling stronger than ever, crushing my fitness and nutrition goals so I hit my sexy booty and abs goal before my 30TH. My nutrition has been rocky for a few months now, and that’s OK!!! I was living it up and having a fab time, but eating NOT ENOUGH calories for my body AND of the calories I was eating, TOO MANY OILS/FATS.
    Bouncing back on track with my 6 Week Goal, determined and logging my food daily- Working out like a #bossbabe adding in Outdoor Interval Running for my Cardio!
    Can’t wait to see the body I build with the focus at hand- #mindovermatter #fitmama #livinmybestlife #almost30 #fitandfabat30 #cantstopwontstop #yogi #getupandmove #outdoorworkouts #youcandoittoo
  • 36 1 16 hours ago
  • Building strong legs and GETTING RID OF CELLULITE! 💥 BAAAMMM!
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..... I have had cellulite on my thighs since I was in my 20’s. I’ve always hated 😣 it!! Always wanted to hide my legs because of it 🙈... Now I’m in my 40’s and my legs are looking better than ever 😘🦵🏻💯‼️
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My secret ❓🤫... THERE IS NO SECRET!! Exercise 👏🏻 Drink water 👏🏻 Eat cleaner 👏🏻 THAT’S IT FOLKS!! .
True story! Well... And a whole lotta squats and lunges, my friends 🤣!! .
#SexyLegs #Squats #Lunges #ToneAndDefine #DrinkWater #GetUpAndMove #NoSecret #Results
  • Building strong legs and GETTING RID OF CELLULITE! 💥 BAAAMMM!
    .
    ..... I have had cellulite on my thighs since I was in my 20’s. I’ve always hated 😣 it!! Always wanted to hide my legs because of it 🙈... Now I’m in my 40’s and my legs are looking better than ever 😘🦵🏻💯‼️
    .
    My secret ❓🤫... THERE IS NO SECRET!! Exercise 👏🏻 Drink water 👏🏻 Eat cleaner 👏🏻 THAT’S IT FOLKS!! .
    True story! Well... And a whole lotta squats and lunges, my friends 🤣!! .
    #SexyLegs #Squats #Lunges #ToneAndDefine #DrinkWater #GetUpAndMove #NoSecret #Results
  • 5 0 16 hours ago
  • A month into moving into a Keto-ish Low Carb Life has been a success. I’m down 8lbs. I’m sleeping better. I feel more alert. I’m excited for what’s to come. I say keto-ish because I’m not app counting every single thing I eat. I’m not testing to see if I’m in ketosis. I didn’t go through my cabinets and throw everything out that had high carbs in it. Ha. No, I refuse to waste food. I’ve just been more conscious of what we’re putting into our body and I’ve learned how to tailor some of our favorites. 💗
.
It’s baby steps. Did I have a couple days of the “keto fog”? Yep. Definitely had a couple days of a headache while my body started to adjust to soooo many less carbs and sugars. But oh my god when you actually start paying attention to labels and realize how much freaking carbs and sugars are in things...woah. To say I was overdosing on those is an understatement. No wonder I felt sluggish all the time. 🤷🏼‍♀️ I’m excited for what’s ahead. 💪 We. Can. Do. This. .
#becomingahealthymom #lowcarbfamily #lowcarblife #ketobeginner #nomakeupglow #getupandmove
  • A month into moving into a Keto-ish Low Carb Life has been a success. I’m down 8lbs. I’m sleeping better. I feel more alert. I’m excited for what’s to come. I say keto-ish because I’m not app counting every single thing I eat. I’m not testing to see if I’m in ketosis. I didn’t go through my cabinets and throw everything out that had high carbs in it. Ha. No, I refuse to waste food. I’ve just been more conscious of what we’re putting into our body and I’ve learned how to tailor some of our favorites. 💗
    .
    It’s baby steps. Did I have a couple days of the “keto fog”? Yep. Definitely had a couple days of a headache while my body started to adjust to soooo many less carbs and sugars. But oh my god when you actually start paying attention to labels and realize how much freaking carbs and sugars are in things...woah. To say I was overdosing on those is an understatement. No wonder I felt sluggish all the time. 🤷🏼‍♀️ I’m excited for what’s ahead. 💪 We. Can. Do. This. .
    #becomingahealthymom #lowcarbfamily #lowcarblife #ketobeginner #nomakeupglow #getupandmove
  • 30 5 17 hours ago
  • Oh you know, same ol’ same ol’, just giving my plants all the love and attention this morning before hopping on our Saturday *virtual* accountability group. 
Every single Saturday morning a few of us Coaches host a live workout sesh for our clients because let’s be honest, it’s hard sticking to your routine on the weekends. 
And I gotta say, it is SO empowering and inspiring seeing everyone show up for themselves on a weekend morning. THAT is what has kept me consistent in my workouts for the last 15 months. There is no secret - it’s honestly just surrounding yourself with the right people. 
I’m still enrolling clients to work with me + our 20 minute at home workout program! Yes, I’ve been committed to this program for the last (almost) month now and workout for 20 minutes a day. That’s it 🤟
  • Oh you know, same ol’ same ol’, just giving my plants all the love and attention this morning before hopping on our Saturday *virtual* accountability group. 
    Every single Saturday morning a few of us Coaches host a live workout sesh for our clients because let’s be honest, it’s hard sticking to your routine on the weekends. 
    And I gotta say, it is SO empowering and inspiring seeing everyone show up for themselves on a weekend morning. THAT is what has kept me consistent in my workouts for the last 15 months. There is no secret - it’s honestly just surrounding yourself with the right people. 
    I’m still enrolling clients to work with me + our 20 minute at home workout program! Yes, I’ve been committed to this program for the last (almost) month now and workout for 20 minutes a day. That’s it 🤟
  • 146 2 17 hours ago
  • Stoked! Just hit my PB of 170kg on deadlift! Felt so smooth! 💥💪🏻
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Want a great deal on some amazing supplements and apparel?? Head to @redcon1 and use my code T20DayleJ at checkout for 20% off your entire order!! 💥💥💥 Uk store: http://uk.redcon1.com/?aff=4245
  • Stoked! Just hit my PB of 170kg on deadlift! Felt so smooth! 💥💪🏻






    Want a great deal on some amazing supplements and apparel?? Head to @redcon1 and use my code T20DayleJ at checkout for 20% off your entire order!! 💥💥💥 Uk store: http://uk.redcon1.com/?aff=4245
  • 22 7 17 hours ago
  • I don’t care what you’ve been taught... the weekends are not for rest. The weekends are another opportunity to sweat out all you consumed when you were celebrating Friday. ⁣
⁣
If you’re like me on the days I don’t workout l... I eat like crap. That’s why I always make sure I get my workouts in on the weekends because it’s all about the habits you form. Those habits are what will make or break you... I use to use the weekend as an excuse to “give myself rest” and eat/drink ALL the things. Then Monday came and it took everything inside of me to force myself back on track. Now I make sure first thing Saturday morning I wake up and get my workout in. This habit has me now not drinking a bottle (or two) of wine on Friday night because I know if I do I won’t be getting up Saturday to workout🤣. Don’t get it twisted you are still allowed to enjoy your weekend but be mindful of your goals... if you decide to BS yourself Friday, Saturday, and Sunday that’s half of your week gone. Let that sink in. ⁣
⁣
I’d love to know if you are getting your workout in on this fine Saturday?!
  • I don’t care what you’ve been taught... the weekends are not for rest. The weekends are another opportunity to sweat out all you consumed when you were celebrating Friday. ⁣

    If you’re like me on the days I don’t workout l... I eat like crap. That’s why I always make sure I get my workouts in on the weekends because it’s all about the habits you form. Those habits are what will make or break you... I use to use the weekend as an excuse to “give myself rest” and eat/drink ALL the things. Then Monday came and it took everything inside of me to force myself back on track. Now I make sure first thing Saturday morning I wake up and get my workout in. This habit has me now not drinking a bottle (or two) of wine on Friday night because I know if I do I won’t be getting up Saturday to workout🤣. Don’t get it twisted you are still allowed to enjoy your weekend but be mindful of your goals... if you decide to BS yourself Friday, Saturday, and Sunday that’s half of your week gone. Let that sink in. ⁣

    I’d love to know if you are getting your workout in on this fine Saturday?!
  • 38 3 18 hours ago
  • Back roads
Up hill
Dirt path
Pavement
.
Biking
Walking
Running
Crawling
.
Do your body a favor & move!
  • Back roads
    Up hill
    Dirt path
    Pavement
    .
    Biking
    Walking
    Running
    Crawling
    .
    Do your body a favor & move!
  • 29 1 18 hours ago
  • What is your choice?🤔
  • What is your choice?🤔
  • 1 1 19 hours ago
  • ✨”Life kicks you around sometimes, it scares you and it beats you up, but there’s a day when you realize you’re not just a survivor. You’re a warrior. You’re tougher than anything life throws your way. and you are.”✨
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I’m not even going to lie right now. I am feeling on top of the world with all of these endorphins. We all go through rough days…days where we feel sorry for ourselves…days where we just want to quit. But then, you have these days where you feel like a freakin’ BADASS! It’s these types of days that make you realize that you are stronger than any shit days!
-
When you’re having one of those rough days, just remember it is fleeting. Remember you are strong! Remember you have overcome so much! So just keep going and don’t ever give up!
  • ✨”Life kicks you around sometimes, it scares you and it beats you up, but there’s a day when you realize you’re not just a survivor. You’re a warrior. You’re tougher than anything life throws your way. and you are.”✨
    -
    I’m not even going to lie right now. I am feeling on top of the world with all of these endorphins. We all go through rough days…days where we feel sorry for ourselves…days where we just want to quit. But then, you have these days where you feel like a freakin’ BADASS! It’s these types of days that make you realize that you are stronger than any shit days!
    -
    When you’re having one of those rough days, just remember it is fleeting. Remember you are strong! Remember you have overcome so much! So just keep going and don’t ever give up!
  • 43 8 19 hours ago