Cheat days can help you stick to your healthy eating plan in the long term. The healthy pyramid helps with consistency however with today's pressure and social "foodporn" network, we need to take a day off now and again. Occasional indulgence makes diet more sustainable and if you have a #cheatday or rest day, you are more likely to be happier and more motivated to work towards your goals.
The key is to plan ... no spur-of-the-moment donut or it will defeat the purpose.
Enjoy a planned meal that you do not normally have and your family, partner and even your friends will also benefit from your happiness. @little_michaels_pizzeria@3807fitness
4 410 hours ago
Homebro Apple of Knowledge. I've been over 350lbs before. I know what it's like to see this apple and shrug it off and get something more appetizing. I know where walking in the wrong direction can get you. Stay healthy, Stay alive.
I'm serious too. Get walking, a small brisk walk regardless of your age, weight, head space, or social obligation will excuse you from just being lazy.
I am starting a new set of time designated to me each day. I love my wife, my kid, my pets, my job, and now I need to focus on Temple Time.
Temple Time will be time I take to focus on me (my Temple, my mind, my body, my soul, my energy, and my love). I do this by taking care of my hygiene, working out, eating healthy, indulging when necessary, reflecting on where I want to be in 20 years. Temple Time doesnt make me selfish or take time away from my family. It allows me to help create, inspire, and maintain the man I deserve to be.
I hope many people will share their Temple Time with me.
IT’S A HIT, YOU SHOULD TRY IT 😉😋😉
. . . . . . .
Knee to Elbow Squats
Squat Jump Toe Touches
90° Jump Squats
Jump Rope -Complete each exercise for 45 seconds, rest for one minute, and repeat 4 times. . . . . . . .
This workout is a killer and you can do it literally anywhere!!! Press save & give it a try!!! 🌊☀️💦 Music: Bryce Vine- La La Land ft. YG
Just wow! Things like this is why I do what I do. Without any doubt, as a matter of fact, my purpose always has been to coach/train/teach and mother. I've always known from a young age that I would do all the things I said I was going to do.
There is nothing more amazing than to experience that moment when someone's hard work pays off and they finally achive a mile stone and they realize it 🤗 its truly a devinely glorious thing, especially with a child! They get all excited and hop around and just wanna burst with joy and it's just pure total bliss and they can be in awwwe with themselves, they realize how powerful they truly are.
How beautiful is this letter, Miller has always been switched on and aware of everything going on and just down right a beautiful soul and just sweeter than sweet can be she's like Disney princess honestly lol. She wrote this letter over 5 years ago however I cherish it very much, just as I do all "my peoples". When it comes to my craft that was bestowed upon me I put all my passion into it cause I know I was meant for this.
When I was 6 months old my leg was almost amputated after a freak accident. My parents opted for a new surgery that was said to leave my leg stuck in a somewhat 90° angle with several phases of surgery for 3 months, welp the funny thing with babies is that babies are gonna be babies and I had shenanigans to get Into like climbing latters into trees and escaping my crib at night so I had no concern for their recommendations and healing advice I was living my best baby life and welp God had bigger plans for me lol 😂 God was like not only will her leg have all the range of motion, she will teach people how to Unlock their magic and do cool things with their bodies
Last 2 pics are my skin graft
2 811 hours ago
August, 1978 issue of Ring magazine with Cathy (Cat) Davis 🧡💚
There is always more to learn 📚
I spent some time at Physiotherapy For Women this morning building on my knowledge about post natal issues effecting new mums and exercise prescription. I have so many women coming to me after having their baby and I want to ensure I am offering them the best support and advice I can as their trainer.
YES Girl, this message is for YOU!!!
Did you know that research c.o.n.s.i.s.t.e.n.t.l.y shows that 3 of the BEST things you can do for your mental and physical health are:
⏹Spend time outdoors
⏹Be socially engaged
I slept in this morning... well until 7 after multiple early wake ups because my body is just so used to getting up but none the less, slept in. It was a wonderful change of pace and not my normal routine at all but felt needed.
I stumbled downstairs to get coffee and felt so groggy and totally ready to be in lazy mode for the day and I kid you not this is how my thought process went... I reached for the coffee pot and saw the brand on my kitchen sink and it said “American Standard” which made me think “what is the American standard?”
This thought turned in to a whole reflection of what the average persons day to day looks like. They get up go to work, work 8-10 hours come home, scramble around to get things ready for the next day, go to bed and repeat for the next 40 years.
If this seems scrambled well it kinda is because that’s how my brain works- my poor husband can attest to the brain dump he gets greeted with every day! 👍🏼
That’s just not me at all. There’s zero part of that situation that I find appealing. Is it incredibly hard for me to get up hours before I have to? YES! Is it hard to put myself out there in a way that is sooo not the norm? YOU BET! Is it hard to face criticism for doing this in a different way than most? Well no, that part isn’t hard anymore because the haters don’t pay my bills!
Point is.. this is the path less traveled but I have big dreams and in this day and age you just have to get creative! We’re are all my creative thinkers?! If you aren’t happy with the way your day looks then make a change! Drop an emoji below and I’ll contact you with all the info need!
"Screw the results. Focus on the effort. The effort is what gives you all the good stuff. Focus on what's going to drive you towards that. Build in the habit and that's going to lead you to where you want to be." - Ben Bergeron, Podcast #006 : Daily Discipline
2 2212 hours ago
🎉Congratulations👏 to Goldia, March member of the month!🏆 Goldia’s dedication is inspiring! 🙌 She does the toning table circuit, some cardio and the far-Infrared sauna on a regular basis... and her results are amazing! She has gone from a size 22 to a size 16 in just two months! We ❤️ seeing her determination and excitement as she takes control of her health and fitness! Here is what Goldia says about Tone Zone Fitness: “I LOVE Tone Zone!! It has a wide variety of workout options for every level of fitness. Everyone is so nice and supportive too. It is open 24 hours 365 days a year. But the best part is that it is only for women and it works!!” #tonezonefitnessduncan#tonezonestrong#womensfitness#tzmemberofthemonth#toningtableswork#memberofthemonth#womenencouragingwomen#tonezoneismyhappyplace
0 512 hours ago
Only 23 minutes guys... come on. We spend longer than that trying to decide if we feel like working out or not. .
Thought for like a split second about retaking this photo to make it cute but LOL let’s be real, that’s not real life most of the time hahaha. .
I’m not gonna lie y’all, I had every excuse for not working out today.
Baby didn’t sleep well last night, I took a nap right after work which made me feel more blah, and we still have sooo much organizing and unpacking to do. But ya know what? I pushed the pile of clothes and boxes to one side of our room and DID THE DANG THING and now I feel sooooo much better 👏
GOGGLE EYES AND GOOSE BUMPS ||
Not my best look but the best feeling when I've completed my laps and challenged myself.
What did you do today to make yourself feel good?
2 36512 hours ago
Dont forget your obliques when you do core its more than just your abs
3 2612 hours ago
M O N D A Y • M O O D
Hearing about people’s schools/kids on their spring break makes me want to be back in Hawaii, standing on two feet!
Some Monday’s I’m rearing to go and just oozing motivation for the week - others require triple shots of espresso, and a little extra effort to find that motivation. It won’t always come easy, but the discipline that you build in the times when you don’t feel like it, is what is going to create good habits, build resilience, and take you that extra mile.
So whether you feel like it or not, start the week off strong. It’s not too late... the day isn’t over yet!
At what point do fun t-shirts become an addiction?
Asking for a friend.....💕💕💕💕💕
39 44315 hours ago
alllll about the gains🍑
Hi friends, I wanted to talk about everyones favorite topic...growing that booty🤪 on a real note I was always extremely insecure about having a small/flat butt and being a tiny 100lb girl I honestly believed that I could never get a bigger butt. Here to tell you that no matter where you are now and whatever your goals are there is ALWAYS a way to reach them with the proper program and diet. Here are 2 major tips if you are looking to build your butt:
1️⃣ eat MORE🍗🥑🍌 - in order to make gains anywhere on your body you are going to have to up your calorie intake. If you are putting the right types of food into your body, you will see gains in the right places.
2️⃣ progressive overload🏋🏻♀️- for those of you who don’t know progressive overload means that in order to gain strength/size/endurance you must gradually increase the stress that is put on your body. That means adding weight/inc time intervals or reps/etc. Personally, adding weight to my squats and moving to more compound movements is when I saw the greatest difference in size.
Hope these tips help, happy Monday and have a great week❤️
🌸 M O N D A Y 🌸
mo·ti·va·tion: the reason or reasons one has for acting or behaving in a particular way.
Let’s be real we don’t wake up and want to adult everyday.
Sometimes we want to just snuggle up on the couch and binge watch something on tv.
I can definitely say I’ve had a few days like this.
But this is where goals and self discipline come into play.
When you have your mind set on something it’s hard for excuses to get in the way and stop you!
So when you don’t feel like going to the gym and doing that workout remember your why.
Remember why you started.
Remember what got you where you are right now.
What keeps you motivated?
Finally decided to wear this crop top to the gym!
I’ve had it for about a month now, I was a little hesitant to wear it.
Since I don’t have 6 pack abs or the flattest tummy I thought I’d get judgy stares.
But today I just didn’t care (also no one ever looks at me in the gym, it’s all in my mind lol)
One thing that my husband and fitness journey has taught me, is to have confidence in myself and be comfortable in my own skin ✨
20 36115 hours ago
Couples Cheat Day video is LIVE!! 🍩🍔🍕💃🏼 Justin and I had a ridiculous amount of fun last weekend filming + making this video and I know you guys will love it! You’ll have to watch it to see what we indulged with😝 LINK IN BIO🙌🏼
It’s also perfect timing, because Today is Day 1 of my 6 Week Mini Cut for Hawaii!! I’ll try to share as much as I can with you guys, I’m excited to see what my body can do in a shorter amount of time!! 🏝