Not much arm definition at the moment, but the booty is still there and it’s hard for me to have both. 🤣
But seriously, long nutrition post ahead:
I’ve been slowly working my calories back down to lean up and show some definition, and this is where I have to start prioritizing my protein goals. When I’m eating over 2000cals/day its pretty easy to hit my protein. But when those numbers start to drop I have to start supplementing. I am not a big meat eater so I have to put in real effort to hit that protein target or it just doesn’t happen for me.
So what I’m doing now is a little different than what I usually do. I’m committing to using a hydrolyzed whey isolate protein post workout, every workout, instead of just waiting til my next full meal or eating a high protein snack afterwards. The truth is, as much as I love my #iifym / #cleaneating mindset, there is no whole food that your body can break down and use as quickly as it can a hydrolyzed whey isolate.
Also, to help the postworkout protein get to work more effectively, I’ve started using a glycogen powder with it. I know, I know... 😱 carbs are scary, but they’re necessary. (I’ll say it again— *coughcough* — ladies, carbohydrates are necessary!) Especially during that post workout period when your glycogen stores have been depleted.
What I’ve learned recently is that by taking in a high glycemic carb along with an isolate protein after you workout, you are giving your body exactly what it needs and can use the fastest to start the recovery process.
Believe me, I would much rather eat my calories than drink them. But no other meal out there will be as beneficial and bioavailable as these two when combined.
I’ve used whey isolates on and off for years now but never fully jumped on board with them. After learning what I have about how important post workout supplements are for recovery, I’m adding them back in.
If you’re interested in what products I’m using post workout (@1stphorm’s #phormula1 + #ignition) or why I would dare drink carbs post workout 🤣 shoot me a message. I also linked the products in my bio.
3 1511 minutes ago
🍎 of my eye 👉🏼 the envy apples at TJs are hands down, my fave, deeeelish!
I can definitely admit, this past year my gym sessions have not been improving.. who knew a full time desk job would be so tiring?! 🥺 after graduating in health promotion last year, I put a giant pause on my personal goals. well it’s officially time to restart! lots of workouts + certifications comin’ my way 👩🏼💻🍎 (ps how beautiful is this gym)
Posted @withrepost • @fitbarrehamilton WEEK 6 BONUS CHALLENGE! .
We are popping up @lululemon Hamilton this Sunday February 24th!
Class is FREE and we are requesting a minimum of $5.00 for donations at the door. Proceeds will be donated to YWCA Hamilton in effort to provide healthy and nutritious meals to the women who live there in their transitional program. $400 provides 80+ meals to the women who call the YWCA home so we are hoping to hit 160 meals!
Spaces are limited, class will start Sunday February 24th at 10:00am at Lululemon Limeridge mall!
To register, please follow link in bio and reserve your spot. Please bring a yoga mat and some water! .
If clients are unable to attend we will connect donations this week in lieu of attending our Pop-up on Sunday! Grab some friends and let’s shake with our friends at Lululemon! 🍋 💛
0 134 minutes ago
“Who Empowers You?
Most of us need people around us who empower and help us feel able, on track, in balance, hopeful. We need people to tell us we can. Even if they don’t use words, they believe in us and that belief comes shining through. We look at them and what we see reflected back is our own power.”
- Melody Beattie
Journey to the Heart
@tmacyogi read this yesterday. An excerpt from a book that the 3 of us, and so many others know very well. It was the perfect reading for the moment, as it usually is. Hearing these words from her reminded me again of what I’ve come to know deep in my bones. That there is nothing that the three of us can’t do if we are together. I am beyond grateful to share my life, and the work of my life, with these amazing women. 🔼 🧭 .
Today finished a new 6 week meal plan, and I could not be happier with the results! •Down 14 lbs 👌🏼
•Down 4.5% BF ✅ •Energy through the roof ⬆️ 🏠 •Better Sleep 😴 💤 •Stronger than ever! 💪🏼 Even though I am down 14 lbs I still managed to hit 4 lifting Personal Records over the past 6 weeks 💪🏼 •
Next goal is to drop another 5 lbs, and hold that for 3-4 months. Then it’s gonna be bulking season!! 😎 •
If you want to dial in on your nutrition and feel better than you ever have in your life send me a DM. Would love to teach you all the tricks 👍🏼👌🏼
Was like a wet T-shirt contest by the time we got out of there!✨💦
Ready for some more?? I’ll be on the bike this Tuesday at 8:30am and Sunday at 9:30am! You gonna come?🤙🏼
2 9446 minutes ago
It's hard to believe we have been open for 1 year and it's all because of our MEMBERS. We are so grateful to have you as part of our Club Pilates Jenks Landing Community! -
In HONOR of YOU please save the dates for weekend of weekend March 1st-3rd because we will be celebrating our 1st Anniversary with FREE Intro Pilates classes, food and beverages, giveaways , merchandise discounts, and exclusive new member discounts. We will share more details about the fun weekend we have planned here everyday leading up to the event!!!!
You do not have to be a member to come celebrate with us! So
join the celebration by reserving your spot in an Intro class by calling the studio at 918-291-1420. -
1 546 minutes ago
“Move. As far as you can, as much as you can. Across the ocean, or simply across the river. Walk in someone else’s shoes or at least eat their food. Open your mind, get off the couch, move.” — Anthony Bourdain
I’ll wear workout clothes multiple times before washing. Does that make me disgusting (get off your high horse - I know you’ve done it too)? Or are my threads just top f**king notch?
Perfectionism was my mask of choice.
“You’ve got it all together.”
This is a comment that has been said to me numerous times throughout my life.
I used to wear it like a badge of honor.
But, I’m about to call you all OUT.
I used to love when people viewed me as the girl with “all her ducks in a row.”
That meant I was successful.
But now, this comment drives me nuts.
For the longest time, perfectionism was my mask.
A mask brought on by fear.
It kept me safe from judgement, pain, and disappointment.
Scared of upsetting anyone or rocking the boat.
Can you admit to that?
I would strive for perfection in sports, school, and career.
Wanted to be the loyal, trustworthy friend everyone loves.
To be the best... at everything.
But, you know what? That’s exhausting.
It’s not all rainbows and butterflies.
Not here. Not anywhere.
I’ve had friendships fall apart.
I’ve mindlessly gained 20 pounds in 3 months.
I’ve felt ashamed for binge eating entire bags of chips.
I’ve been laid off from a job I loved.
I’ve lived paycheck to paycheck.
I’ve been so incredibly stressed my hair fell out.
I’ve watched loved ones suffer in their health.
The people that appear to put their best foot forward often have the most held back.
We’re all human at the end of the day. Aspiring to have it all together is an endless, exhausting battle.
And nobody wins with a mask.
Not the celebrities.
Not the bachelorette’s.
Not the bikini models.
Just know it’s okay to shed that mask.
To let your guard down.
And to be more YOU.
Not the YOU you think you “should” be.
Not the YOU that others want to see.
The YOU that you WANT to be.
How can you step more into that?
14 27an hour ago
I can’t wait until the snow melts away a little and I can go out for a run! Until then, I’m on the LAST WEEK of @Shaun t ‘s Transform :20 (how has it been 6 weeks already?!)
2 27an hour ago
I woke up this morning super anxious. Stressed about all I have going on at work. Extra stressy because #Monday. I overslept. I skipped my workout. I started my day in a funk. Somehow before I picked up kiddos after work, I had worked myself out of it.
Here are my top 5 tips for getting out of an anxious or stressed feeling:
1. WRITE DOWN WHAT YOU ARE GRATEFUL FOR. I started doing this every morning. Massive help. It’s really hard to be anxious when you are feeling grateful.
2. GET YOUR BODY MOVING. Whether you are running for ten miles, or taking the dog on a walk, losing yourself in your pace helps so much.
3. DO SOMETHING FOR SOMEONE ELSE. Do something unselfish. Offer help to a friend. Buy a coffee for a stranger. Be a good human to another human. You will he amazed what doing a service for Someone else will do for you.
4. MEDITATE. Or use the app I have on my phone called BREATHE. Focus on the moment you are in, not what you are stressing about. On the breath that you can take. On the thought that you can HAVE thoughts.
5. GIVE SOMEONE A HUG. For real. Studies have shown that women in particular benefit from having hugs everyday. It calms us down. It reminds us we are loved. It gives us in real life human contact.
So today I did all the things. I wrote down affirmations, and sat quietly for five minutes. I got my workout in. I hugged my little dude.
You have the power to change your story every day ✨
“What are your [fitness] goals?” A question often asked.
I can obviously state the superficial aspects; small waist, tight core, grow the glutes, to look leaner.
But I can honestly say that my go-to answer will always be and is,
“To be better than I was yesterday.” —
That’s why my training is so diverse. I enjoy it all, the challenge (mentally & physically), the people I surround myself with, & the post endorphins high. —
Those moments when you don’t think you have anymore in you, but you continue to push. When you feel like you can’t breathe, but realize it’s not that you can’t, you’re actually not (lol!). When you start laughing because you’re dying (maybe just me?). End of the day, it’s you against you - always. ✌🏼 —
Happy Monday 🥰
1 62an hour ago
The most awesome students in the world. ❤️❤️❤️ See you tomorrow for a class!
8:00 AM Heated Power Flow with Katherine (community class only $5!!)
9:00 AM Heated Power Flow with Courtney
10:30 AM Slow Flow with Courtney
4:15 PM Heated Power Flow with Courtney
5:45 PM Heated Power Flow with Liz
🛑FORGET FAD DIETS - Low Carb, Keto, Paleo, Intermittent Fasting or what ever hype they’re selling isn't the answer!! 🔑A tailored calorie controlled nutrition plan is the key.
🛑END AIMLESS CARDIO - 💪You need an individualised Lifting Program teamed with ultra effective High Intensity Training to take your training to the next level!💯
Welcome the 28 Day Kickstart Plan™⚡️
🤩Hit the next level with the ultra effective 28 Day Kickstart Plan™
A program specifically designed to:
🏋️♀️Build progressive strength
🔥Torch calories and sculpt
☝🏾Target lean muscle growth
🍔Eat to support your lifestyle
🙌Get sustainable results
📘Learn the Do’s and Don’ts in the gym & the kitchen
All while training with a like-minded driven community
⚡️Kickstart Workshop: Learn to eat & train to crush your goals
😅Unlimited Training: Strength & HIIT tailored program
🍳Nutrition System: Understand what works for your body
🍎Dietitian Support: To ensure you stay on track
We’ll include Full Body Composition Analysis at the start and end of your program so you’ll see exactly how much your progressed in 28 days.
Leave behind the vibe less gyms, restrictive diets and pointless cardio.
Our next intake is selling out fast.🧨
So, where will you be in 28 days?
DM or email [email protected] to apply
We have a full week ahead of us and mercury preparing to go into retrograde, get ahead of the madness and take time for yourself on your mat this week. Find a class (or a few) that fit into your crazy schedule.
Tuesday: 9pm at Legacy fitness (free for members, $5 for non-members)
Wednesday: 11am at Harvest House with Heather ($5)
3pm at Dan Silverleaf with Jess ($5) 6pm at Andy's Bar with Jess ($5)
Thursday: 9pm at Legacy fitness (free for members, $5 for non- members)
Friday: 11am at Q's with Nash ($5)
Sunday: 11am at DCBC with Jess ($5)
Monday: 6pm at Andy’s bar with Jess (free)
See you on your mats!
1 20an hour ago
Gravity is constantly pulling us into compression, propel yourself up and away from the floor by training your muscles to lift you up and take pressure off joints. .
Decompress with us this Saturday at our 2 years of movement celebration work out. Link in bio.
Let your movement be your antidote.
Here's a taste of some of the new material in my Turbo Kick class this week. Every week, I always add some new material in the Turbo Kick classes I teach. That's important for two reasons. First, my Girl Gang doesn't get bored. They aren't doing the exact same workout over and over. There's something new and fresh for them each week. Second, changing it up keeps our muscles guessing!! Tony Horton calls it "muscle confusion." If you do the same thing all the time, you will plateau....you'll stop seeing progress because your body gets used to the exercises. But if you switch it up and regularly throw those muscles some new stuff to master, you will continue to see results.
In the Lethal Ladies Girl Gang, we currently do three live Turbo Kick classes each week. Yes, I teach all three. 😜 Starting in March, we will go to four live classes a week - two Turbo Kick classes and two P90X classes. If you aren't able to catch the live class times, you can stream the replays at your convenience. I also record an Oxycise workout every week for the ladies who can't do high intensity exercises, or for those who are just looking to throw something different into their weekly routines. Yep....we have a little something for everyone.
And the Lethal Ladies Girl Gang isn't just about fitness. It's about slaying your life by empowering your mind, body, and spirit. In addition to fitness classes, we have weekly nutrition chats where we learn how to fuel our bodies properly and how to lose weight without diets and deprivation. We also have daily devotionals and motivation which help you to develop confidence, get mentally tough, and grow spiritually. Oh, you also get to be part of a community of women who support and encourage each other.
Why not you? If you are looking for something that will help you to become the best, most badass version of yourself, then sister, you've found it!!!! Give it try for FREE, and I know you will agree that the Lethal Ladies Girl Gang is where you belong! Link in bio!!!
🤰🏼 36 Weeks
It’s the final countdown 🎶 I’m trying hard to focus on the things I can do and not the things I can’t. And trying very hard to RELAX (something I don’t know how to do well) and surround myself with good vibes ✨(It’s not going well, so send some relaxing thoughts this way 🙏🏼)
6 2011 hours ago
Dreams don’t expire. They evolve.
Your life is in constant draft mode where you edit the shit out of it to find personal victories. The ones you say “fuck yeah, I did it”. Those fuck yeah moments can be in your career, personal life, fitness, health, romantic life, adventure, home, travel, family, community... which ever of those categories of life.. as we live for those moments.
But in order to have those “fuck yeah” moments we need to be super brave and step out of our comfort zone. But 1️⃣we need to dare to dream big! 2️⃣get super organized with our goals and 3️⃣get action behind our word. It’s a fucking process in which we ourselves will self sabotage our own dreams with million of excuses and our internal negative talk.
Don’t let life wash you down like a dead fish on a river.. floating purposeless and regretting never taking your first upstream swim towards a dream you’ve had in your mind and heart but never put it into action cause of your fears and I securities.
Let me help you. We all need help! @lululemon helped me a few years back with their vision & goal setting workshop to declare my dream of opening @revcyclestudio . Let me do that for you! It’s passing it forward.
Join me this Sunday at 3PM for a 3-hour Goal Setting Workshop to declare what you want, know what you want, find your why, find clarity, discovery your core values, what sabotages your dream, and create a life where you love each second of it!!!
Space is limited, click on bio to register ☝️.
It’s Monday. You’re focused - and we’re focused right there with you 💪
Tighten up your routine and become a part of our community today! Some way, some how- we have a package that works for you 🙌
🗣 R E M E M B E R #consistencyiskey 🔑
5 461 hours ago
Mantra of the week: I am more than enough 💜🙏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 372 hours ago
So beautiful today. Cold but doable!
I pulled the old “go out for 10 minutes, then see how you feel” trick and it worked like a charm. Ended up out for an hour so that was fun. Always try, what’s the worst that could happen? The risk to reward here is pretty decent.
✅Rückentraining macht Laune und umso mehr mit der richtigen Kleidung🔥💪🏻 Wie findet ihr das Tshirt aus der Athlete Kollektion in rot?
Lasst es uns in den Kommis wissen 😁 @olymplion
50 1104 days ago
Popular Instagram Photos
I’ve had some questions about what the injuries are that I’ve been working to heal, so I’m going to do the next couple of posts with those are. 🤓 Installment 1 is hamstrings. 🦵🏻 My right hamstring has always been my more flexible side, as well as my dominant side for strength. However, it has also been the hamstring that I have struggled with for many years. I remember the first time I injured it was tripping over something while running. Several years later I was in a musical where I had to do a split. Everything was going fine, until a dress rehearsal that I didn’t take time to adequately stretch.😢 So when I started yoga, I was definitely cautious. It certainly got “pulled” more easily than the other side, but I didn’t really have any major issues. In September of last year, I was starting to return to my mat after months off for my shoulder and my hip. I was doing a hamstring stretch that the physical therapist had recommended, something startled me, and I turned quickly to the side. With that twist, I injured the tendon: tendinopathy, not a tear of the muscle. For the next five months, I rested a bit at first, and then worked to build strength in the hamstrings and glutes back. I remember one day taking Lily for a walk, and thinking that my hamstring was finally starting to feel much better. After months of struggling to sit comfortably, and with that burning pain in the tendon area, I was almost healed. The next day, I was sitting on the hardwood floor of my closet, putting on socks. I turned slightly to the side to pick up a sock, the hamstring rolled and popped. Just more vulnerable because of the healing tendon, and a freak accident. So currently I’m working with a chiropractor to heal probably a grade 2 muscle tear, and I’m about 4 weeks in, and improving slowly. 🙏🏻 Have you ever injured your hamstring?
You don’t have to move mountains. Simply fall in love with life. Be a tornado of happiness, gratitude and acceptance. You will change the world just by being a warm kind hearted human being. - Anita Krizzan ✨
19 17259 hours ago
So today I went to the chiropractor for therapy on my hamstring, and they did the normal heat, TENS type and massage, and also put me through some of the diagnostics to see how my hamstring had improved. I definitely have a lot less tenderness to the touch, and sometimes none when it’s not flared up. I have a little more soreness at times today after some of the stretching than yesterday, but I’m confident that it’s just temporary from beginning more movement. 😊 And probably from my own worry that causes tension. 😉 He said probably Monday we will start exercises, and possibly a week from now maybe start getting back on my yoga mat.😁 but I have definitely learned at this point to not get attached to dates, just to value the progress that has been made. 😊 Honestly, the most exciting part right now is just that I am getting close to pain free mobility. He also did all of the diagnostic orthopedic tests for the rotator cuff, and thank goodness I didn’t respond positive to the test for bicep tendonitis. 🙏🏻🙏🏻 Thank you, Jesus! All of the rotator cuff tests were negative! Which means it is just basically just pinched, and babying it should get it back to feeling better. 😊 Which brings me to another lesson learned from injury… Release expectations. Your body will heal… Or progress… As it is ready. Having expectations or a timeline only sets you up for frustration and disappointment. Respect and learn from the journey…🙏🏻
Thought I would give my eyes a break today and take the contacts out. I’m very ashamed to say that I have my contacts in for over two months! LOL! I know it’s bad, but when you’re is blind is me wearing glasses is a hassle! ⠀
I have yet to meet a person with a prescription worse than mine! If you think you’ve got me beat, comment your eyeglass prescription down below and let’s see! 🤓👇🏽
31 3358 hours ago
💭Motivation can be a powerful thing, it can be the force that drives us to keep working towards our goals. However, here's the problem with motivation: It's fleeting. I highly doubt that anyone feels motivated every single day of their lives. Even the most motivated people on the planet likely have moments where their motivation is non-existent. Does that mean you just don't show up on those days? No.
💭Imagine if we only did things on the days that we felt like it. What if we only showed up to work on the days that we really, truly felt like it? What if we only paid bills on the months that we genuinely felt like it? What if we only stopped to put gas in our car only when we felt like it? Now, try looking at your training in the same way.
💭If you really, truly want to reach your goals (whether they're weight related goals, health related goals, or physique related goals), learning to train on the days when you don't feel like it is essential, and will arguably be one of the biggest keys to your success. It's okay to have days when you don't feel motivated or excited to train (I have these days myself.) But get it done anyway. And remember that even a mediocre workout beats no workout at all.