The Daily Lift

09/14/2023

🪄 FRONT POSE TRANSFORMATION 🪄
fit.dragon and I had our first session this past week.She had a solid foundation already for her main poses and routine, but needed adjustments to help her better display her physique.

Little tweaks can go a long way!

This is a before and after of her front pose.

On the left, her center of gravity is off. Most of her weight is in her front leg, and the torso is rotated too far to her left, creating width in her waistline and not allowing her to pull herself up tall.

On the right, we can see how a few tweaks created a more balanced + leaner look. We narrowed her stance, rotated her right foot + knee slightly toward the back, and rotated her hips and belly button more toward the right as well.

These small but important tweaks allowed for her to find her center of gravity, pull herself up taller + leaner and gave her the ability to create a deeper twist from her waist, rather than her hips to create better overall symmetry. Her glute looks leaner, and her stance looks more confident as well! 😍

Ladies, do not forget to give your posing as much love as you give you training and nutrition during prep. It makes all the difference in how your physique looks to the judges in stage!

www.mpowered-fitness.com

06/28/2023

"Proud of myself is an understatement."

✨️Client .josey

Love this energy + mindset.

Be proud of yourself through the process 🤍

Keep killing Josey! I'm proud of you too babe! 💪

03/08/2023

✨️ 9 Week Progression ✨️

Great job to online client Amanda. We've seen some exciting changes in the last 2 months, and this is with a vacation in the mix!

When we started at the end of Decemeber, Amanda's goal was to have a better structure and to lean out a bit. Changes to her professional life had increased social outings and decreased her daily activity. Although she was working out and doing cardio already, she wanted my help with a training program , nutrition strategy, + accountability to help her achieve her goal.

To start, Amanda began tracking food, and I gave her macronutrient ranges to work toward. Focusing on macros over just calories ensured we'd have appropriate nutrition balance. After month 1, we moved toward macro targets instead of ranges to really hone in her protein + carbs. Along with this, Amanda made a personal goal of cutting out alcohol completely for the month. Although alcohol can be had in moderation while progressing, it never hurts to remove empty calories! As we can see, this made a pretty significant difference in moving things along!

We're currently working on reversing calories up so that we can train her metabolism to work this optimally but at a higher maintenance. For context, we started at approx 1,600 cal and are now around 1,900 cal. Less is NOT more when it comes to fat loss. Quality of nutrition matters, and ideally, training your metabolism to have a higher intake while losing body fat is the end goal.

We are currently on a 3-day, full body workout split with steady state cardio a few times a week. This has been a sweet spot for Amanda, keeping her excited about her lifts + allowing her fitness to enhance her current schedule rather than overwhelm it. It's important to set realistic targets that compliments for YOUR lifestyle! Otherwise, it's unsustainable.

I'm so excited to see continued progress for this lady! Keep up the awesome work! 💪
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✨️For 1:1 in person or online training inquiries, click the link my bio for my coaching application or email mpoweredfitness.coaching@gmail.com
www.mpowered-fitness.com

11/29/2022

goes out to my client who wishes to remain anonymous. She came to me with the goals of:

💪Fat loss/building muscle (aka body recomposition)

🍎Learning how to meal prep healthy meals

💆‍♀️Better Stress Management

When we started she was feeling low energy and bloated in the regular. She had an irregular eating/ sleep schedule and exercise was non-existent - a result of shift work which got her into a routine where she was feeling less than her best.

We started in-person training 3x/week - focusing on basics and I helped her create a meal prep guide of some easy to make meals and snacks she could start incorporating routinely. After those initial habits, we focused on introducing cardio post workouts and daily step targets.

More recently, we have opted for dialing in nutrition even more by implementing macro ranges/tracking. This was a game changer because it taught her a lot of awareness on nutrient density in general - something that was non-existent prior.

For stress management, outside of the gym, she’s now incorporating park walks before work. This helps her both clear her mind and get her step count up for the day. Incorporating a wind down routine in the evening is also allowing her to get better quality sleep + recovery AND allows her to wake up earlier in the day to have more time for herself before work.

To date, she’s 4lbs down and several inches and as we can see in the pics, her body composition has changed quite a bit. Most importantly and is feeling good.

Her strength and stamina in her workouts are on the up! The first time I showed her progress pics, she teared up. Such a win to see that response!💞

So proud of her commitment to taking care of herself and improving her lifestyle. I can’t wait to see the progress we continue to see together!

✨️For training and inquiries click the link my bio for my coaching application
or email mpoweredfitness.coaching.com
www.mpowered-fitness.com

11/23/2022

Sharing a post from lifestyle client ... a gentle reminder we all need from time to time - thanks for this Linds! 🤍

"Stress.

Let’s 🌮 bout it.

When I reached the end of my last travel assignment, the stress of nursing in a pandemic was evident. I gained weight. Mental Fog. Fatigue. I had no structure to what I was eating and I had no healthy outlet for anything I was dealing with.

I met in May when I took those photos up top. 5 months of mostly consistent work & here we are.

She didn’t just help me achieve physical changes. The mental ones are 1000X more important. When I’m having a rough day- I have something I can channel that negative energy into. And it BENEFITS me. Turns an L into a W.

Some days I just need a reminder of how far I’ve come. And this is your reminder to find an outlet for that stress we all feel. Make it benefit you 🖤"

✨️www.mpowered-fitness.com

06/26/2021

Photo dump from pre-judging 🤙

So incredibly proud of today. It was really special to watch her hit the stage and fulfill a goal she set out to accomplish a year ago.

Excited for finals & celebrations afterward.

Congratulations Kris!

05/01/2021

Focused 🤍

02/03/2021

The best day to start making a change is today. It doesn't need to be extreme 👉 remember, success is a process.

Change can be scary, uncomfortable and sure, it can present its share of challenges but realize this...
Your challenges are always opportunities. ❤

It's a fresh new month, lets make it a solid chapter! 📖

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www.mpowered-fitness.com

01/31/2021

Great start to this Sunday filming a segment with and

It was blast having her cover and perform some of my favorite/go-to exercises... she killed it! 🍑🔥

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www.mpowered-fitness.com

10/13/2020

09/14/2020

Congratulations to my beautiful client on her NPC Bikini debut & Top 5 placing 🎖 in this past weekend! So proud of the flawless stage presence this babe brought!
4 more sleeps til we go for round 2! LFG 🙌💪
Huge thank you to 📸 for the impromptu, for a smooth & efficiently ran show!

"Create Change. Live Empowered"
www.mpowered-fitness.com

08/22/2020

Camo vibes & on this rainy ⛈Saturday!
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Did a little 🤓 Work, 🏋️‍♀️ Baked some cakes & 🛒 Grocery hauled @ the club () stay tuned for some meal ideas for ya week!💡
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Now for some laundry & date night with the boy 💑.
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Hope you're enjoying the weekend. Today's workout is below, this was a heavy ham & glute day for me 😈🤘.
1️⃣BB Hip Thrusts
2️⃣Seated Leg Curl
3️⃣KB Sumo Squat
4️⃣KB Swings
5️⃣DB RDL
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Create Change, Live Empowered.
www.mpowered-fitness.com

08/18/2020

You won't manifest your dreams by complaining your way out of your current reality. Believe in the inevitability of the things you want, show up for yourself + do the work and you'll start to receive in ways you can't even imagine.
Crop
Shorts
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| Create Change, Live Empowered.
💫 www.mpowered-fitness.com

07/29/2020

🖤 Challenge Accepted 🖤
Strong women inspiring & empowering one another is a beautiful & necessary thing 👉 we rise by lifting others! 🖤

mindsetcoach
📸
💋Face Slay
@ M'powered Fitness

07/21/2020

6 weeks of working together on training + nutrition and we are seeing some exciting changes!

Online lifestyle client Amanda reached out to me at the beginning of June with the goal of doing a bikini competition in the future. Amanda has an athletic background and was already very active but lacked structure with her workouts and needed guidance with nutrition. The macros on the left was her average intake when we started. After assessing her baseline and current activity we began reversing her calories up and reduced her cardio. She's currently following a customized training plan 5x a week/doing a 5 minute warm up on the step mill (no additional cardio). Her body has responded quite nicely to the increase and structure in calories + structured workouts. Weight is about the same but with a much tighter physique.

We’ll be using the remainder of 2020 to continue reversing her calories to build up her metabolism + to support her training protocol/ muscle growth, both which are necessary for her future goal of competing.

So excited for the progress to come - Great job Amanda! 🙌

💫 Link in bio for coaching inquiries

"Create the change, Live Empowered"

07/13/2020

Healthy turkey zucchini boats that consist of 5 ingredients? Is this real life? Yes, yes it is. This dinner is comforting and so simple to make. Low-carb, paleo-friendly and gluten-free.

07/11/2020

BIG MOOD 🤘🎉 remembering that a year ago I made one of the scariest & biggest decisions of my life.
This week last year I transitioned from my 13-year corporate career to going full force with coaching. Coaching was my side hustle for over a year before I realized that I had outgrown it being just a "side hustle". I wasn't doing it for financial reasons, it was fueling my passion to help emower others to create their best self. It filled my cup, gave me purpose and most importantly, it gave me happiness on a soul level. But ya'll...I was terrified to take the leap!! The moment I decided and executed, I felt such a sense of relief and empowerment that I knew it was the right decision. I feel blessed to have this decision reinforced on regular basis.🙏
Chase the things that make your soul happy even if they seem scary! You can't fail when you are creating change that betters you, even it feels uncomfortable at first, this goes for any are of your life! Just 👏 go 👏for 👏 it.❤