still moving along! this week consisted of: ✖️ nonstop travel (planes, cars & ferries) ✖️ trekking across Morocco and back ✖️ sleeping in tents ✖️ playing drums by the fire (not well but somehow ended up playing “We Will Rock You” happened??)
✖️ meeting random strangers ✖️ straight up not sleeping for 4 days and when we did sleep, slept in all of our clothes ✖️ freezing our butts off ✖️ riding camels in the Sahara Desert
✖️ sand-boarding down the sand dunes ✖️ star gazing in a sky so full it was unreal ✖️ watching both the sunset & sunrise in the desert ✖️experienced life in a new way
✖️drove back up through Morocco ferried to Europe and then drove to Spain and Portugal ✖️flew to France
✖️took a helicopter to Monaco
✖️and now finally a conference for the next few days before home
IT HAS BEEN A RIDE
and I wouldn’t take any of it back. sure I wasn’t perfectly 100% on my diet (being off the grid in Africa makes it hard 😅), sure I didn’t have a gym for about a week, but I did my cardio when I could, ate as best I could and thanked God for every single second of it. 🙏🏻 Back on track & life is good. ***this pic is obviously from home lol #prepontheroad continues #roadtopro watch me work 🤙🏻
3,5595617 March, 2019
•Mama Mondaaaze• can we just take a moment to look at the MAJOR hair loss I had in my temple area right after Maverick was born? #MomLife
I remember I had so many questions. Will I ever sleep again? Will my hair grow back? Am I doing this right? Will I ever feel confident again? What happens after my baby starts to crawl? Am I a bad Mom if I buy his food instead of make it? When will he stop spitting up so much? Why am I so TIRED? Why do I feel like I’m losing my sh*t? AGAIN, AM I DOING THIS RIGHT? .
Let me tell you something. It’ll all work out. Focus on being the best Mom you can be, and also take care of you, too. I know I knowwwww. When I was a new Mom I wanted to SLAP people who told me to care for myself. Oh ya thank you, I’ll make sure to squeeze that in the 30 seconds of walking from the kitchen to his room when he wakes up from his nap 🙄 .
BUT. I learned to adjust. I did a face mask while I scrubbed down the bathtub, I listened to a podcast while I made dinner (still do), we went for walks in the stroller (win win), I did my #BBG workouts infront of him and counted super loud the whole time to entertain him, I painted my nails when he went to sleep, I put my favorite show on while I folded the laundry....the list goes on and on. I also learned to ask for help when I needed it. My point is, I learned to squeeze in self care wherever I could so I could “fill my tank”. .
In taking care of everyone else, don’t forget to take care of you, too mama. And good news...your hair will grow back 😂
What is your FAVORITE form of self care?🥰👇🏼
• Perspective & Perception • “I don’t want to workout because I don’t want to lose my curves”, “I don’t want to look manly”, “I liked her body better before”, “I don’t want to lose my boobs”....🤦🏼♀️ Picking up a weight will NOT make your muscles explode over night while simultaneously deflating your boobs if you also do 10 burpees (nursing will take care of those don’t worry🤱🏼🙄😂)
It’s amazing what a quick roll-down of the high waisted leggings will reveal...there’s still a whole lotta curves under them AND even better news...the 🍑 is perkier and fuller than it’s ever been before (you’ve seen the pics). Why? Because I WORKED for that. I put in the time, sweat, and learned self control. I feel more womanly than ever before - who else is with me?! Get your sweat on girls. Don’t let misconceptions about training steer you in the opposite direction of your goals!! .
Wearing ZYIA: White Grid Bra & Black Brilliant Hi Rise Leggings - shop this look via link in my bio!✨
I've been thinking a lot about who I want to be, and even this account. I'm not really sure where things are going, but all I know is that I am going to work on being the best me possible. So far, I'd like to think that I've been smashing FIERCE. I've got 1 more resistance workout to go this week. I'm also probably going to step away from Instagram a little more. I want to experience life by being present, not by being glued to a screen.
14,157. That’s the number of steps I took day (give or take) aimlessly walking anywhere and every where I could think of in the hopes that I could get my daughter to sleep. •
We woke up at 6:30am, and 4:55am, and 2:30am, and 1:15am... apparently there’s this thing NO ONE tells you about when you’re pregnant called the 4 month sleep regression 🙃. Guess who has an almost 4 month old who now thinks naps are for squares and believes the earliest of early hours is the PERFECT time to work on her babbling and squealing... 🙋🏼♀️🙋🏼♀️🙋🏼♀️ hey girl hey it’s ME!!!! •
So we walked... 6 trips around downtown, 3 trips to target, 2 trips to Fred Meyer, laps around the mall, and some parks. ALLLLLLL that walking for three 20 minute naps 😴😴😴. Not a single workout was done today at home, but I did do 12 push-ups and 5 squats before the meltdown of all meltdowns happened on my living room floor 😂🤷🏼♀️... what can ya do? •
Daddy got called to cover a surgery in a different state today so it’s been Mommy and Little Lady ALLLL day... so believe me when I tell you that recovery was just what I needed (but I would have settled for a pitcher of margaritas and some ice cream 😂🍹🍦). Part of me (the old me) believes I took the L today... BUT in hindsight I kept a screaming, sleep deprived, developing little being alive, fed, protected, and relatively happy all day and that’s a big check in the win column. So no I didn’t workout today, but I kept my nutrition on point and I took care of my baby. We can’t be perfect everyday. #mamabear#babybear#momlife#bbgrecovery#bbgfit#bbgfitgals#bbgfitfam#bbgfitness#bbgfitsquad#bbgfitspo#bbgfitgirls#bbgfitmoms#bbgfitmamas#fitmomsofbbg#momsofbbg#sweat12wc#sweatchallenge#sweatwithkayla#sweatwithkelsey#pwrprogram#pwrkelseywells#pwrmom#pwrful#pwrfit
Real talk, my workout tonight was NOT good. I wasn’t in the right mindset, I had a long day at work due to being short staffed, but I wanted to get my last resistance workout done for the week, so I did week 10 abs. I am also not the biggest fan of the pure “ab” workouts. I’d rather do squats for 28 minutes than do leg lifts, but that’s just my preference. Looking forward to bouncing back tomorrow AM when I go to the gym before work.
Get to know yourself. Spend some time away from distractions. Take yourself out, go for a long walk, hit the runway or immerse yourself in a challenge - whichever you choose, don’t look back and hesitate. Your past does not determine your future, it can only be created in the now. So be happy now. Feel free now. Do it now.
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.
Week 10 legs completed first thing this morning, since I still haven’t got myself a step I can use for split squats (I use my treadmill for step ups etc but I can’t jump on and off it as it is to wide) I substituted 1x set for deadlifts with dumbells and the other set for squat jumps. There was wayyy less jumping today so I really enjoyed this mornings workout. I might be the only one but I was loving the burpees with pushups 🤷🏻♀️ #sweat12wc#bbg2019#bbgmums#legdayworkout#burpees#bbgcommunity#sweatwithkayla#sweatapp
Full body workout in ze books 👏🏻 second to last before my trip to flo-rida!! Will be waking up early for a workout but prob will be less intense. Knee is still hurting so going to need another ice sesh 🙄
1 Mango 1Äpfel handvoll Handvoll Spinat (ca. 100 g) 250 ml Wasser
1. Die Mango halbieren, schälen und das Fruchtfleisch in den Mixer geben. Den Apfel entkernen, in Stücke schneiden und dazugeben.die Spinat
2. Zum Schluss den Apfelsaft dazugeben und alles gut pürieren.
Kaum etwas steht für mich so im Zusammenhang mit gesundem Lifestyle wie grüne Smoothies. Klar steckt dahinter auch ganz schön viel Einfluss aus den Medien, trotzdem fühle ich mich besser, wenn mein Frühstück ein grüner Smoothie war. Schließlich habe ich dann schon die erste große Portion Obst und Gemüse des Tages verputzt. Mit meinem Apfel-Mango-Spinat Smoothie schmeckt die auch richtig gut.
$1 bags of oats vs. $5 boxes of flavoured sachets – which would you prefer? Whilst being the same in calories, the flavoured oats have an extra 2tsp of sugar per serve, less fibre and a higher glycaemic index (GI value). Quick oats are oats that have been cut finer and rolled thinner compared to rolled oats – giving them a slightly increased ability to impact our blood sugar levels (a higher glycaemic index = quicker rise in blood sugar levels). This means that the regular rolled oats may be the better choice in terms of more sustained energy. Both are completely fine! However, if you can’t taste the different between the sachets and regular rolled oats OR prefer to flavour the regular rolled oats yourself (e.g. cinnamon) OR you just want to save money the regular rolled oats may be the better option for you
1728 hours ago
Hi friends! The past week I've had family visiting, spent a day in Dublin and came down with the flu 🤷♀️ Getting to the gym would have been great but to be honest my body needed a break and this seemed like the perfect break 😴 One thing I cant believe is how much my body wants to get back to the gym and how badly it craves the movement after being off. Friday my routine goes back to normal and I cant wait! 💪🏽
5558 hours ago
So one of my favorite things about my job is the fact that we have group fitness classes ALL day long and we can workout whenever we want🙌😩💛 the only teeny tiny issue I’ve been having is with the 2pm bootcamps or 3pm workouts... cause, like, I already had lunch and dinner is miles away. And, naturally, I’m always ravenous (especially post-workout!!!) - so my recommendation is to hoard little bit-sized snacks so you’re able to easily refuel after a workout without totally messing up your meal schedule. Some of my favorite snacks are protein shakes, nuts, or bars like these fab @squareorganics bars. If you have any other snack suggestions PLZ SHARE!
Spent the day outside, meeting with different friends, and drinking tons of coffee!
Also, started training for a half marathon with my friend. I’ve always wanted to do one and I’m finally committing woo!
Hope you babes are crushing Wednesday!
I always feel like everyone is looking at me when I try to take a gym selfie... so here is my foot in the gym!
I did full body today and LISS, I was supposed to do it yesterday but I planned to do it at home and I crashed after work! Actually today I realised it’s better for me to just head to the gym because I just get it done. If I come home I’ll have a rest and fanny about for an hour or so. Also I get those after workout endorphins instead of coming home tired and grumpy!! 🙌🏻 #sweatwithkayla#bbg#bbgcommunity#bbgbeginner#sweat12wc#gym#workout#fullbodyworkout#liss
1019 hours ago
Everyone meet my new little girl, Luna! 😍😺Although losing our last kitten was so hard, I am happy to be able to give this little sweetheart a loving home! ❤
3639 hours ago
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!
Progress takes time! One thing that I have been telling myself in a lot of aspects of life lately, is that success does not come over night!! .
There are two years between these two pictures! Two years of a lot of hard work, failures and triumphs, and learning over and over again how to love myself! .
Keep at it my friends! 🖤🖤🖤 @kelseywells@kayla_itsines@sweat
Low intensity cardio - I try to fit in 3-4 times per week.
🏋🏻♀️ Intense workout I do 3 times a week (mostly very early in the morning before work). I have 2 more weeks left in the #12weekchallenge2019 , and then I am looking forward to start my next chapter.
Any suggestions from my insta #bbgbuddies what would be best to continue with?
Love your body!
I used to hate my legs, but now I’m proud of them and the strength and shape I have built over time😏 We should be learning to love every part of our body, whether or not it conforms to what people or society believe it should look like.
I always had muscular legs that are prone to retaining fat on them. Instead of dwelling on the fact that I don’t have supermodel legs, I decided to get the most out of them. Now I love them! Also pretty happy with my glutes that have come along with my leg training😜
20311 hours ago
Great job Inspiring! 💪💯👏 @ioana_fit 💪🤗👏 . .
Credit : @ioana_fit 👏 👏 👏
🔴 8-16 pound reduction in body fat
🔴 2-3 size drop in dress size
🔴 Decreased cellulite
. ▶ Follow ➡ @fatloss.tips1 😍 ✔ Click on the link in my bio and learn how to lose weight! 👉 @fatloss.tips1 👈
. ➡ SHARE, COMMENT & GET WHAT YOU WANT IN @fatloss.tips1 – .
BIRTHDAY POST!! 🍀🥳🍻🧁🎂🍰🥂🎉🎁🎈tldr- time to get on my shit again 💪🏽
This past Sunday aka St. Paddy’s day was also my 27th bday 🥰 On Friday my parents took me to Nobu where we ate/drank for 5 hours, Saturday my boyfriend threw me a boozy brunch followed by @magnoliabakery cake and more drinking, Sunday I went to my parents house for my fav meal of tacos, champagne and more cake, then Monday my coworkers got me a box of cupcakes 😭 .
Needless to say I gained about 12 pounds and it was worth every single one. Getting back on #bbg yesterday was a STrUGgLe but I’m determined to meet my goal by the summer so time to get back on that horse 🐎
66511 hours ago
BBG 1.0 Week 1 Abs & Arms ✔️ Barely got this one in today! And since I’ve literally missed the past 3 weeks of abs & arms 🙈, I’m going to be FEELIN IT tomorrow. Note to self and anyone else: don’t skip arms and abs in the BBG beginner multiple weeks in a row 😂 My lower body (legs) have always been really strong, but upper body? 😬😬 not so much. I mean I could never even do a proper pull up (this is a someday goal of mine... but not current focus). HOWEVER, I’m excited to see the muscles in my arms become toned and more defined. It was probably the most exciting body part for me to watch change when I did BBG a few years ago. Oh, and another thing o want to record... 8 month olds make for good weights during the squat and press 😂 and she loved it! #bbg#bbgmoms#sweatwithkayla