A full body, no equipment, beginners workout that will kick your ass.
This should be hard so don’t get discouraged sweet friend ❤️ you got this!!! So here’s what we got (try to do this circuit 3-4 times through!) 1. Lay down push-up X 15 (if you need to modify these on your knees DO IT BABY. These are hard. I modify them sometimes still)
2. Burpee with a stop squat X 10 (get that heart rate up baby!!! You gotta push in these. They’re as hard as you make them)
3. Squat to lunge X6-10 each leg (these will burn. Seriously. It’s okay if they’re hard!!! Push through ❤️)
4. Incline sit-ups with a twist (10 each leg. Work those abs!!! These will burn but they’re SO GOOD.) And that’s it!!! If this whoops you GOOD - if it’s too easy that’s good too!!! We’re all at different levels and that’s what makes us all so great ❤️ I hope this helps all of you lovely angels. ***AND IF YOU LIKE THIS CONTENT PLS LET ME KNOW!!! What you guys want to see if the most important thing to me. So let a girl know*** I LOVE YOU ALL. Go kick ass.
Unexplained weight gain, anxiety, and exhaustion.🙄🤷🏼♀️😭 ⠀
That’s what I felt like in that picture on the left. All of these emotions came out of what seemed like nowhere. I made a ton of progress on my journey and fell flat on my behind. 👎🏼 ⠀
To say I was confused and frustrated is an understatement. To show up here with a spunky attitude to inspire others was also one of the more difficult things I had to do which is why I chose to share the struggles too.⠀
The amount of women who reach out to me feeling like I did on the left isn’t surprising to me. We go through a lot. Childbearing, breastfeeding, hormones, depletion of hormones, stress, just to name a few. ⠀
I was a constant advocate for myself and when I didn’t feel like ME - I didn’t stop until I found out why. Unfortunately that took a lot but I’m happy I did it. ⠀
I also believed that showing up for myself at least 4 times a week was important. A 20-45 minute workout. A balanced diet is a lifestyle for me now but for many people it’s their biggest hurdle. ⠀
I’m opening up 5 spots in my February Bootcamp. We have over 100 women in there so far who are pushing each other, showing up and cheering each other on. We care about each other’s wins and struggles. We want you in there too!⠀
What will you get?⠀
- a workout program perfect for your goals⠀
- a nutrition guide to help you navigate in and out of the kitchen⠀
- support and motivation ⠀
- recognition for your achievements ⠀
- me as your personal accountability buddy and mentor⠀
This will go fast- make sure you get in touch with me today to get your spot!! 💗
1,733715 February, 2019
I had a weekend filled with FUN.
My best friends that I’ve known since I was 3 years old visited.
We drank margaritas, ate good food, and lived our best life.
And not once did I stop to think “shit what’s the calories in this?” “I’m losing progress by eating this.” “all my hard work is out the window.” “Why am I self sabotaging?” Because like how silly would that be??? Really, how crazy would I have to be to not live in the moment with my best friends who were sweet enough to visit me just in the name of fitness?
Pretty damn crazy.
My thoughts were a little more like this: “I am so blessed to have these people in my life.” “This margarita is so damn good” “I am so thankful for all of this.” And that’s a lot more my speed.
The point of this is to remind you that it’s okay to just hit pause and enjoy the world around you sometimes. It’s okay to eat good food. It’s okay to skip workouts because you have plans. It’s okay to be human and have fun and just live.
So here’s me, post a weekend of having a damn good time, filled with @dominos pizza, good margaritas, and some yummy biscuit and gravy too.
My fitness routine and body image is not a ball and chain that holds me back. Instead it allows me too enjoy life, worry free. And the best part? It’s always there when I’m ready to get back too it.
Don’t let life pass you by for some crazy fitness fad.
I love you. Be gentle with yourself.
1,152915 March, 2019
Working out out of fear vs. working out because I love my body
Self loathing vs self love “I want to be skinny” vs “I want to be healthy”
Scared of food vs eating to fuel my body
1300 calories vs 2500 calories
Working out as punishment vs working out because I want to.
Restriction vs freedom.
Tracking the scale vs not allowing numbers to define me.
Chasing others journeys vs focusing on my own.
Shame vs confidence.
Shrinking myself vs allowing myself to grow.
On the left, I was consumed with being smaller. I refused to eat even when I was hungry. I spent to much time in front of a mirror being unkind to myself. I measured my waistline, my thighs, and every inch made or broke me. I tracked my weight. I guilted myself for being human. I refused to let myself just live.
But I refuse to be that person anymore. I refuse to minimize myself, to starve myself, to exhaust myself, or to devalue myself for the sake of some crazy goal.
I am human. I am strong. I am healthy. I am not hungry. I am not exhausted. I am not weighed down with self hatred. I am happy. I am thriving. I am thankful - but specifically thankful to the girl on the left who fought so hard so the girl on the right could shine today.
Let yourself breathe baby. You’re doing great things.
My little account is one years old today!
One year ago, after a month of playing “hit or miss” with the workouts - i decided two things - to sign up for a gym and to make an accountability Instagram.
I figured if I was paying for something I’d want to use it. And for the instagram I guessed I would make a few friends who would help me actually quit being so unreliable and just show up and keep pushing to reach my goals.
And damn, I wasn’t wrong.
My first day in the gym was anxiety ridden. I took this photo the day before my first day at the gym and it burned an image in my mind. I felt like everyone was laughing at me, waiting on me to fail.
I was so terrified of existing in a gym. I felt like I wasn’t fit enough. I felt like I didn’t deserve to take up space.
But that was some bullshit and I’ve realized the gym is a place for everyone... And that’s why today, I registered for the @nasm_fitness course to start my journey to becoming a personal trainer. Because everyone should feel like they belong in the gym - and my goal is to help them get there.
Fitness has changed my life. I am so much happier, I sleep better, I eat better, I laugh more, and I’m much more at peace with myself.
And that’s priceless my friend and something I want to share with the world so that’s exactly what I plan to do.
Your support of my little instagram and my big dreams means the world. Here’s to many more years of putting myself first.
What a stressful start of the day 😑. I spent nearly 5 hours taking a practice CAT exam. As soon as I finished, an internal error message popped up and it wouldn’t allow the teat to be submitted for a score or to review! So much time wasted 😤 & end up stress eating lol. I knew the only thing that would make me feel better was a good ass body burn .... a good sweat that leaves you with nothing left inside🔥💦! .
My warmup started off in the sauna :
2 sets of 20 Russian twists + 20 triceps dips + 20 V-ups.
My cardio : 20 sprints (1 min on 9.0 rate treadmill/30 second rest) + 10 minute jog incline 10.0 (6.0 rate). I recommend to add sprinting intervals in your weekly routine 🔥🔥🔥! Best fat burner and adrenaline booster you could ask for 💦. _____________________________________
How do I find time to workout?! This is a question that I get ALL time. It may sound simple, but I just make the time for it, I make it a priority. I work full time outside of the home, and have two boys, aged 5 and 3, and I’m pregnant with babe number 3 (if you hadn’t noticed 😂🤰🏼). I carve out time each week and usually get in 4-5 workouts. My workout schedule is usually the same each week, but each day is different, if that makes sense.
Monday - I bring gym clothes to work, and head to the gym straight after.
Tuesday - We have a running club at work, and up until a few months ago, I was running 2-3 miles. I’ve switched to walking for the time being.
Wednesday - I work from one of our other locations, which is closer to one of my gyms. I get to work early and then hit the gym on my lunch break.
Thursday - My work offers either a weekly fitness or yoga class, which I almost always participate in, if my work load allows.
Friday - Rest day
Saturday - My husband and I take turns going to the gym.
Sunday - Rest day. Although I plan to start doing a little prenatal yoga since I’m only 8 weeks away from my due date.
I hope this helps! Basically, you just have to find a schedule that works for you and your family. If you have a family, then you definitely need a good support system. And most importantly you have to want to make it happen! If you do, then you’ll find a way.
10104 hours ago
Everyone loves a good ab day.
Jk everyone hates it but HERE WE ARE.
This ab workout makes me want to vomit so have fun!
It's a beautiful day here in Seattle, and I got to enjoy at least some of it out in the sunshine! The rest of my day will be spent alternating between studying and cleaning. Here's a killer leg circuit I did yesterday for a nice little 20-minute HIIT cardio session (Those 20 minutes include breaks!)
Perform each exercise for 40 seconds and then take a 20 second break before moving on to the next exercise.
1️⃣ Barbell box squats (box squats are where you squat onto a bench into a seated position and then stand back up - don't use momentum!)
2️⃣ Tuck jump burpees (perform a burpee, but when you jump at the end, bring your knees up to your chest)
3️⃣ Weighted jumping lunges
4️⃣ Broad jumps (jump as far as you can from a standing position)
5️⃣ Medicine ball lunge with a twist (Holding a medicine ball, or any weight really, lunge forward while bringing the weight toward the hip of the leg that's in front. Repeat on the other side)
Once you've done all 5 exercises, rest 1 to 2 minutes and try to do all of that 3 times total! Let me know if you try it! If you get it on video, I might just share it on my page!
Happy 🐪 Day! This was actually my workout from yesterday but I am using it as motivation to get my booty to the gym today 😅. #bbg2week10 legs kills me every time! Tuck jumps into double pulse squat jumps... ☠️ pretty sure @kayla_itsines wanted to kill us with that one.
Feeling so strong though! I am really trying to push myself these last few weeks to see what I can do!
Hope everyone is having an awesome week!
I am on #pwr2019 week 4.
Working out over my lunch break, and going for a run when I get home. The seasonal depression is lifting! 🌞
96416 hours ago
This is not an #ad — I’m not hired by, an “ambassador” for, or an “athlete” of @bowmar_nutrition and I want to stress this fact so that y’all take me seriously when I say I’ve found my new favorite protein powder! Ever since I bought them, it’s been SO EASY to meet my protein goal each day.
I tried out a 4-pack bundle of 1-pound tubs of their protein in four different flavors: hot chocolate, pumpkin spice, caramel apple, and birthday cake. ⠀⠀⠀⠀⠀⠀⠀⠀
Hot chocolate is BY FAR my fave—and yes, I actually drink it like it’s hot chocolate. Birthday cake was my boyfriend’s fave. (There’s literally sprinkles in it). Caramel apple was my second fave. ALL MIXED WITH ONLY WATER and it tastes amazing. Pumpkin spice was my least favorite, but when I mixed it with iced coffee or coconut water, it tasted a lot better! (I also admittedly have never been the biggest fan of pumpkin spice in general, so for all of you who absolutely LOVE pumpkin spice, go try it. You’ll probably be obsessed).
Again, NOT an ad. I will not be paid if y’all go out and buy this. Just go buy it. You won’t regret it. And if you REALLY want a discount code, go to Rachel’s profile @sleekandyoullfind (and no, she did not ask me to post this. Lol).
Lunch(box) in my car.... I'm a French teacher for non native French people and most of my students work for the European commission or big industries. Most of the time I'm driving trough Brussels to go to one student to another and I eat in my car.... Not funny but I try to do it healthy with the leftover.... Btw I love my green ikea lunch box... Have a good day.... #kayla_itsines#bbg2019#sweat#ikea#lunchbox#bulgur
It’s only three months of the new; but already I have learned so much of this year. I’ve learned everything is temporary. Moments✨, feelings, people, flowers🌹. I’ve learned love is about giving, e.v.e.r.y.t.h.i.n.g... and letting it hurt &ache. I learned vulnerability is always the right choice because it is easy to be cold❄️ in a world that makes it so very difficult to remain soft. I’ve learned all things come in twos🌓. Life&Death - Pain&Joy - Salt&Sugar - Men&Woman👫 - 🔳Black&White - Twinflames; Me&You. It is the balance of the universe. ⚖️ It’a a 50/50 ratio which makes a full 100%. The past few months have been hurting & yet have been só good. With laughter & magic moments.✨ I made friends out of strangers; &even strangers out of friends. When feeling absolutely broken, with ache in the heart; I’ve learned that a box of berries🍓 would fix about everything. I’d just go and get them from the store; while wander around - stare at stuff and read weird grocery tags 🏷.. &if they would not; there’d always be my mothers arms.👩👧💕 I’m learning to focus on warm energy, &become a better lover of the earth. 🌿☀️ For if we can’t learn to be kind & honest to each other - how will we ever learn to be kind to the most desperate parts of ourselves? ♥️A.
2 additional blessings are being added to our family! Soon we’ll be a family of 6! I’m so amazed at how God is so gracious and loving. I’m so amazed.⠀
(Yes the R is missing 🙄)⠀
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We can keep grow our page because of @imamom2be
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🌼Spring Break Selfie🌼
Enjoying day two of sleeping in (even though I can’t seem to sleep past 7:30) and being able to relax! It’s also nice to have a less crowded gym to go to during the day!
I’ve been in a “treat yo self” mind set the past couple weeks, so even though it’s spring break I’m gonna try to get my eating back on track and finish the last 3 weeks out strong!
I’ve been a hard worker my entire life. When I worked as an attorney in DC, I worked hard and always set a goal of doing work that was above reproach. But I felt like I spent so much time waiting to be promoted or paying my dues and then waiting to be recognized. I felt stuck and at the mercy of higher ups. The work eventually stopped even being meaningful to me, and it felt like the countless hours and sacrifice weren’t worth it.
But 6.5 years ago an opportunity was presented to me, and I realized I wasn’t stuck at all. I could build something that was mine, that would give me purpose. I have so many goals and dreams, and none of them is small. They require faith and courage and audacity. But I find that women, even hugely successful 6- and 7-figure earners, often make themselves small to make others more comfortable. Working women get backlash for their desire to work, and SAHMs get judged for their life choices. So many of us keep our dreams and desires to ourselves or keep them small for fear of what others may think or say. It’s safer to keep expectations low. .
I lived in this fear. Motherhood is the best job & highest calling. But if people knew how much I love to work & have purpose apart from motherhood, would the job I'm doing as a mother be questioned? I know it happens. Mommy guilt is real, y'all, whether you stay home with babies or choose to work outside the home. But I'm raising a daughter, & I refuse to teach her this narrative. One parent is not solely responsible for who she becomes. It takes a village! We will never teach her that there's one way for a woman to be. Her brothers will be inevitably told by society that their options are limitless, & she may be shown that her world is limited. Why do I know that? How many dads are asked if they feel guilty for having a job?
I believe that Julia Cate is fearfully & wonderfully made by a God who imagined her place in this world long before either of us was born. And I believe the same about you and me. The real you is not an accident. The dreams you have for yourself are not silly - they are the road map to your divine calling. Stand in your power, friend, and start writing YOUR story❤️
65519 March, 2019
Hello beautiful people! 💕 Wisdom begins in wonder! ✨ I’ll be part of a philosophy symposium tonight; for this I’ve been reading a little about determinism vs. free will. This has always been my favorite topic. Little question for you to think about: “Does fate exist? If so, then; do we have free will? How do both manifest?” 🙃 Philosophy is art of language; art of thinking & art of being. I’m super excited. Pancakes for lunch; with Nutella & Peanut-butter; who does this too? 🙈 🥞🍓 ♥️A.
I’ve lost count of the days I’ve spent in bed with the curtains closed.
I’ve been on medication to control my panic attacks.
I’ve questioned my purpose. My choices.
I used to hide that part of myself like it was something to be ashamed of.
But these days, I absolutely refuse to not be proud of every single damn piece of who I am.
Those days I spent crying in therapy, the days I couldn’t find the courage to leave my bed, the days I questioned my worth. Those moments built me into the kind, compassionate human being I am today. And isn’t that a wonderful thing to be?
I’m not buying into the stigma that my struggles with mental health make me less of a person.
So this is me celebrating the strong, messy woman I am. This is me celebrating my flaws. This is me loving myself. This is me conquering my demons. This is me refusing to apologize for being who I am, allowing myself to feel my emotions, and for putting my mental health first.
Depression is real.
Anxiety is real.
Therapy is good.
BBG beauty @beingbritnee progress 💪💝. Beautiful in both pictures!
Don’t forget to tag [ @bbg.inspos ] in your progress photos 💕
181418 March, 2019
Totally supporting my girl @courageouskath and cannot wait for the ☀️ and wear shorts this summer!!👏🏻
For years, I had been uncomfortable wearing anything above my knees.
Reasons: bruises on my legs, thick thighs, no thigh gap🤦🏻♀️, not so flattering calf muscles, cellulite, stretch marks and the list goes on...
It was not until summer of 2017, after ~ 18-20 weeks of #BBG that I started feeling confident in shorts and no, I still have bruises and cellulite and thick legs😬
I know you can think that its easy for me to say that ‘wear the damn shorts’ because I am already in good shape, but really its all about mindset.
No one cares about your thighs, thigh gap, cellulite and stretch marks except you!!!😐
We are our worst critics. So stop letting yourself down and go wear something you want to, not what you think you should👊🏻👏🏻🙌🏻 Because nothing is more attractive than a woman who carries herself like a queen and wears her confidence like a crown👸🏻
YOU. GOT. THIS!
Have you ever heard that if you have an idea pop into your head, you should act on it within 3 seconds - anything after that and your rational thinking kicks in. Obviously there are a lot of things we might think of saying and doing that we shouldn't act on impulse, but when it comes to getting my bum in gear I'm glad to have used this process today!
Couch to 5k - it's been a while! But I've tackled Week 5 Run 1and I'm feeling so good for it 🙌