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Fitness Uncharted

I empower women to gain confidence in the gym, develop a booty & biceps, and ditch the fad diets for life! Online Fitness Coach

22/10/2021

“There will be a time when we must choose between what is easy and what is right.” -Dumbledore

…and what is easy and what is right are rarely the same.

It’s easy to complain about your current situation, but that won’t change anything.

It’s easy to worry all the time, but that won’t add a minute to your life.

It’s easy to stay stuck in the same patterns, but that won’t help you grow.

Life is full of difficult decisions and you will not always feel motivated to make the right choice.

Marriage is hard. Divorce is hard.
Being fit is hard. Being fat is hard.
Budgeting is hard. Being broke is hard.

Pick your hard!

And find people who will encourage you & inspire you to do the right thing. ♥️

If you are looking for a community of women who will support you on your fitness journey, then come join my free group! Link is in my bio and we can’t wait to meet you 😌

21/10/2021

This mistake is KILLING your progress.

Not the sugar.

Not carbs.

Not missing 1 workout.

Your obsession with the SCALE is killing your progress!

So before you start restricting food or doing more cardio, just think…

1) Your weight will fluctuate. Depending on factors like time of the month, hydration, and even how big of a meal you ate for dinner last night! 🍝

2) Muscle is more dense than fat. So while the scale may not be changing all that much, your body composition probably is. If you are replacing fat with muscle you will notice your clothes fitting better and changes in your body size - this is why progress pics are so beneficial. 📸

3) You do NOT need to weigh yourself every day. I usually advise my clients to weigh at most once a week, because psychologically as women when we see that scale number go up we start freaking out 😱 and then chances are we will start to purge or restrict food the following day. 🙅🏻‍♀️

4) Stressing out over your weight or the scale will only increase stress and excessive stress raises cortisol which will NOT help your weight loss or fat loss efforts.

5) If you are being CONSISTENT, exercising & eating well, you do not need to fret about the scale. It will take care of itself.

So before you weigh yourself 🛑 Stop and think. And don’t let the number on the scale dictate your day or your self worth.

Thank you for coming to my TED talk. ❤️

19/10/2021

Do you control your diet or does your diet control you? 🤐

I used to find myself thinking about food all the time…

What I could eat..what I couldn’t eat..

I felt good about myself when I ate what I considered “acceptable” or “healthy”. 🥦

And felt like 💩 about myself when I ate something on the “naughty” list. 🍪

Instead of consuming food, I let food consume me.

When I finally allowed myself food freedom and autonomy, I’m pretty sure the angels in heaven started singing 👼🙌

I finally stopped caring what those around me were eating (or not eating) and started enjoying my favorite foods without remorse.

I also learned how to say no. NO to peer pressure (to eat the donut) and NO to guilt (to enjoy the donut). 🍩

I’ve never had more control CONSISTENTLY over my diet than I do now.

It has become so integrated into my lifestyle that it’s second nature. I no longer feel the insatiable desire to binge or restrict my food.

*Although, let’s be honest, I still definitely eat way too many chocolate chips from time to time*

It’s a delicate balance for sure, but if you want to take control over your diet & find real food freedom (without laying down your fitness as a sacrifice lol) then shoot me a DM and let’s talk!

12/10/2021

Let’s taco bout muscle 🌮

I remember when I first started “seriously” working out (i.e. started doing more than just cardio)...

I still wasn’t reallyyyyy pushing myself. Like not really.

I definitely wasn’t eating enough.

And I still prioritized cardio thinking that it would get me the lean, toned physique I wanted.

I was slightly obsessed with food - I loved food 🤤 but food was also the enemy because I would restrict myself all day and eat “clean” (that’s what I thought I had to do to reach my fitness goals) and then binge every night.

I was totally unaware of what my body ACTUALLY needed from me in order to achieve my ideal body & lifestyle.

After I graduated college it’s like a flip switched and I had some major lightbulb moments 💡

I started...

🌮 Doing less cardio and prioritizing strength training
🌮 Using heavier weight (stopped believing the lie that I would get “bulky”)
🌮 Eating MORE food
🌮 Seeing all food as fuel for my body (yes carbs too)
🌮 Allowing myself to eat my favorite foods in moderation

And I stopped...

❌ Doing hours of cardio
❌ Obsessing over everything I ate
❌ Doing MORE cardio to “make up for” what I ate

7 years later and I have less body fat, more muscle definition, a healthy relationship with food & wayyyy more life balance 🙌

If this sounds scarily familiar to you and you want to stop WORRYING about everything you put in your mouth, then shoot me a DM or head to the link in my bio to book a call and let’s talk ❤️ There is a better way I promise!

05/10/2021

Fair food or fitness?🍦😟

Women often have the misconception that if you’re living “healthy” then you don’t get to enjoy the fun stuff...or the yummy stuff.

And that’s really unfortunate because I know for a fact you can do both.

You can totally enjoy that birthday cake and still lose fat 😱

You CAN go to the fair and enjoy pumpkin beer and fried Oreos 🤤 without ruining your progress. (see photo) 🍺

Now the question you gotta ask yourself is “What are my non negotiables?”

What are the things in my life (I.e. date night, wine night, the fair..) that I’m not willing to give up and how do I work those into my fitness plan?

Here’s how...

🎡 Step 1: figure out your priorities & readjust if needed. It will look different for each person, but the goal should be to find a healthy balance between fitness, family, friends & fun.

🎡 Step 2: PLAN for the fun things. For example: if you know you’re going to the fair this weekend, be mindful of what you eat leading up to the fair (this does NOT mean restrict yourself) and rearrange your workout schedule as needed so that you can ensure you still get your steps and workouts in. 💪

🎡 Step 3: Say NO to guilt. If the fair was a priority and you planned for it, then you don’t need to feel bad about enjoying yourself while you’re there!

Don’t let diet culture trick you into thinking you have to choose between fitness or fun. It’s just not true ☺️

If you want to be a part of a community of women like yourself, head to the link in my bio to join my free fitness group, The Fit-U 😘

03/10/2021

Therapy.

But really - did you know that petting animals releases oxytocin, the love hormone? 😍

Bonus cuteness points: her name is Marshmellow 😭🥰

Thank you Trevor & .c.hopper for the free therapy session 🐶

30/09/2021

YOUR BODY TYPE IS NOT A LIFE SENTENCE ‼️⚰️

No one exists within purely one body type, we are constantly in flux and fall uniquely on a spectrum somewhere between all 3!

If you have a fitness or physique goal then looking at how you eat and exercise are CRUCIAL parts of improving body composition. 🥗🏋🏻‍♀️

With that being said, knowing your body’s natural tendencies can help you work with your body, rather than against it.

That way you can customize your nutrition and exercise plan to fit your needs & set realistic goals. 👌

Research (and in my experience with my own body and working with my clients) continues to prove that 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 & 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭, 𝐡𝐚𝐛𝐢𝐭𝐮𝐚𝐥 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐭𝐨 𝐝𝐢𝐞𝐭 have a massive influence on body composition.

You are not bound to one category or another and you can change the script over time!

If you’re feeling stuck or overwhelmed, then head to the link in my bio & book a free strategy call. We can create a custom diet & exercise plan together! ❤️

21/09/2021

Comparison is the thief of joy.

Like a vampire it will suck the life right out of you! 🧛‍♀️

Whether you’re comparing yourself to someone in a better situation, who you feel is “above you”..

Or comparing yourself to someone who you feel is “beneath you”...

At the end of the day you will still feel empty, unqualified, unfulfilled, unworthy, _______ (you fill in the blank).

By comparing yourself to someone else you will never increase your self worth, self confidence, or sense of belonging.

The ONLY person to compare yourself to is the woman looking back at you in the mirror, the woman who has lived your experiences and walks in your shoes.

What’s she like? Work on developing HER and you’ll find true purpose & meaning & JOY. ❤️

18/09/2021

Happy Birthday to the 4x Steinholding champion! 👑 2021 👉2017

I love you babe! Cheers to another year around the sun! 🍻

19/03/2021

Thank you guys for all your love and support this week! Your engagement and interactions with my content means so much! 🥰 I’m SO STINKIN PUMPED for my challenge girls to get started next week! 💪
If you want to join us, today is the last day to sign up! Link in bio 🥰

FREE 5 Day Fitness Challenge starts on Monday! 💃🏻 Let’s go!

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