Diva Doll Coaching

27/10/2021

3️⃣ Tips to stay committed to your goals when progress is slow⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️ Stay off the scale !⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yea, I said it. For the majority of people when progress seems to be moving slower than molasses we tend to get discouraged when we have been busting ass but the number doesn’t budge.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although i said the scale is not everything it is still a small tool to track progress BUT not the only tool to do so. Instead of weighing everyday , weigh yourself Once every 10 days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️ Continue following the plan with little deviation⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I get it when something isn’t working you want to immediately make a change. However, changing variables too rapidly can do more harm than good. Once starting a plan at the minimum follow it for 2 weeks before making any adjustments.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️ Stay off Google!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yup, I went there. Google is loaded with free info but a lot of times it can be just too much info. One blog will say do this and then the next will tell you to do something else.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Then by the end you are even more confused if what you are doing is correct. My biggest advice for my Google Kings and Queens is hire a coach even if it’s for a month just to get started and in the right track.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Not only will it save you a headache, it will also save you lots of time from aimlessly getting sucked down the rabbit hole 🕳.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember it’s ALWAYS Progress 📈 over Perfection 🚫⠀⠀⠀⠀⠀⠀⠀⠀⠀
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𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐎𝐍𝐋𝐈𝐍𝐄 𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆 𝐭𝐨:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏾𝐁𝐔𝐑𝐍 𝐁𝐎𝐃𝐘 𝐅𝐀𝐓 & 𝐑𝐄𝐃𝐔𝐂𝐄 𝐂𝐄𝐋𝐋𝐔𝐋𝐈𝐓𝐄⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏾𝐃𝐑𝐎𝐏 𝐈𝐍𝐂𝐇𝐄𝐒 & 𝐖𝐀𝐓𝐂𝐇 𝐓𝐇𝐄 𝐒𝐂𝐀𝐋𝐄 𝐃𝐄𝐂𝐑𝐄𝐀𝐒𝐄⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏾𝐓𝐎𝐍𝐄 𝐌𝐔𝐒𝐂𝐋𝐄 (𝐓𝐢𝐠𝐡𝐭 𝐰𝐚𝐢𝐬𝐭 𝐚𝐧𝐝 𝐧𝐢𝐜𝐞 🍑)⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏾𝐅𝐄𝐄𝐋 𝐁𝐄𝐓𝐓𝐄𝐑 𝐅𝐑𝐎𝐌 𝐓𝐇𝐄 𝐈𝐍𝐒𝐈𝐃𝐄 𝐎𝐔𝐓 💫⠀⠀⠀⠀⠀⠀⠀⠀⠀
𝙏𝙝𝙚𝙣 𝙙𝙤 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙖 𝙛𝙖𝙫𝙤𝙧 𝙖𝙣𝙙 𝙧𝙚𝙖𝙘𝙝 𝙤𝙪𝙩 𝙩𝙤 𝙢𝙚 𝙨𝙤 𝙬𝙚 𝙘𝙖𝙣 𝙛𝙞𝙣𝙖𝙡𝙡𝙮 𝙜𝙚𝙩 𝙮𝙤𝙪 𝙩𝙤 𝙩𝙝𝙤𝙨𝙚 𝙜𝙤𝙖𝙡𝙨 𝙤𝙫𝙚𝙧 𝙩𝙝𝙚 𝙣𝙚𝙭𝙩 3️⃣𝙢𝙤𝙣𝙩𝙝𝙨.⠀⠀⠀⠀⠀⠀⠀⠀⠀
📸: .photography

04/03/2021

Left: Not having a coach
Right: Having a coach

The choice is yours but the results you get out depend on 1 of 2 things

1. Are you willing to be coachable and do the work

2. Are you willing to invest in yourself to gain all the necessary knowledge you NEED to get where you want to be?

Choice is up to you but nothing worth having comes easy or free.

I learned that lesson the hard way and wasted time in the beginning.

I don’t want you to do that !

10/02/2021

𝐓𝐡𝐞𝐫𝐞 𝐢𝐬 𝐚 𝐇𝐔𝐆𝐄 🤯 𝐦𝐢𝐬𝐜𝐨𝐧𝐜𝐞𝐩𝐭𝐢𝐨𝐧 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐥𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐰𝐡𝐞𝐧 𝐠𝐨𝐢𝐧𝐠 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐚 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐡𝐚𝐬𝐞...

Not only is it believed to stunt your results, but it’s actually thought to be counterproductive 🙄.

This couldn’t be further from the truth.

Let’s get informed 🗣:

Strength training/weight lifting can be greatly beneficial for fat loss.

𝐇𝐎𝐖?:

✅ 𝐢𝐭 𝐛𝐮𝐢𝐥𝐝𝐬 𝐮𝐩 𝐥𝐞𝐚𝐧 𝐦𝐮𝐬𝐜𝐥𝐞
✅ 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐭𝐡𝐞 𝐁𝐚𝐬𝐚𝐥 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐑𝐚𝐭𝐞 (𝐁𝐌𝐑)
✅ 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐭𝐡𝐞 𝐬𝐩𝐞𝐞𝐝 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦

Cardio is hands down the better candidate for general caloric expenditure during the workout - the keyword here being ‘during’.

𝐁𝐔𝐓… 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐬 𝐮𝐧𝐢𝐯𝐞𝐫𝐬𝐚𝐥𝐥𝐲 𝐦𝐨𝐫𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐭𝐨𝐭𝐚𝐥 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐧𝐝 𝐟𝐚𝐭 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 👏🏾.

Here is why ⬇️

𝐁𝐲 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐬𝐬, 𝐲𝐨𝐮 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐁𝐌𝐑 𝐚𝐧𝐝 𝐚 𝐡𝐢𝐠𝐡𝐞𝐫 𝐁𝐌𝐑 𝐞𝐪𝐮𝐚𝐭𝐞𝐬 𝐭𝐨 𝐦𝐨𝐫𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐫𝐧𝐞𝐝 𝐢𝐧 𝟐𝟒-𝟒𝟖 𝐡𝐨𝐮𝐫𝐬 🔥

This is super beneficial for weight loss because increasing your BMR, you inevitably burn more calories at rest throughout the day AND increase your overall caloric deficit - a necessity for weight loss. This is what is known as Excess Post-Exercise Oxygen Consumption (EPOC).

Still not fully understanding?

During an aerobic, cardiovascular workout, it’s widely accepted that more calories are burned than during a typical strength training workout of the same duration. The distinction? While you may certainly be losing weight, you’re also losing a proportionate amount of muscle at the same time. Additionally, it can also slow down your metabolism rather than speed it up... this is a detriment if you’re trying to lose weight.

𝐖𝐡𝐚𝐭 𝐈 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐢𝐟 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐲𝐨𝐮 ➡️ 𝐈𝐦𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐚 𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐓 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦, 𝐬𝐩𝐫𝐢𝐧𝐤𝐥𝐞 𝐢𝐧 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐜𝐚𝐫𝐝𝐢𝐨, 𝐚𝐧𝐝 𝐡𝐨𝐧𝐞 𝐢𝐧 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 (𝕀𝕥’𝕤 𝕣𝕠𝕦𝕘𝕙𝕝𝕪 𝟠𝟘% 𝕠𝕗 𝕪𝕠𝕦𝕣 𝕣𝕖𝕤𝕦𝕝𝕥𝕤).

29/11/2020

16/10/2020

𝐈 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐚𝐭 𝐭𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦 𝐭𝐨 𝐠𝐞𝐭 𝐡𝐞𝐫𝐞 a𝐧𝐝 𝐈 𝐚𝐦 𝐧𝐨𝐭 𝐚𝐬𝐡𝐚𝐦𝐞𝐝 𝐨𝐟 𝐢𝐭 𝐨𝐧𝐞 𝐛𝐢𝐭.

𝙄 𝙝𝙖𝙙 𝙩𝙤 𝙧𝙚𝙖𝙙 𝙩𝙝𝙚 𝙥𝙧𝙤𝙢𝙥𝙩𝙨 𝙤𝙣 𝙩𝙝𝙚 𝙢𝙖𝙘𝙝𝙞𝙣𝙚𝙨 𝙩𝙤 𝙛𝙞𝙜𝙪𝙧𝙚 𝙤𝙪𝙩 𝙝𝙤𝙬 𝙩𝙤 𝙪𝙨𝙚 𝙩𝙝𝙚𝙢 #𝙏𝙞𝙢𝙚𝙒𝙖𝙨𝙩𝙚𝙙…
𝙄 𝙝𝙖𝙙 𝙩𝙤 𝙨𝙩𝙖𝙧𝙚 𝙖𝙩 𝙩𝙝𝙚 𝙢𝙤𝙧𝙚 𝙖𝙙𝙫𝙖𝙣𝙘𝙚𝙙 𝙜𝙞𝙧𝙡𝙨 𝙞𝙣 𝙩𝙝𝙚 𝙜𝙮𝙢 𝙩𝙤 𝙡𝙚𝙖𝙧𝙣 𝙬𝙝𝙖𝙩 𝙩𝙤 𝙙𝙤 #𝘼𝙫𝙤𝙞𝙙𝙀𝙮𝙚𝘾𝙤𝙣𝙩𝙖𝙘𝙩…
𝙄 𝙝𝙖𝙙 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙋𝙡𝙖𝙣𝙚𝙩 𝙁𝙞𝙩𝙣𝙚𝙨𝙨, 𝙗𝙚𝙘𝙖𝙪𝙨𝙚 𝙞𝙩 𝙬𝙖𝙨 𝙩𝙝𝙚 𝙤𝙣𝙡𝙮 𝙥𝙡𝙖𝙘𝙚 𝙄 𝙛𝙚𝙡𝙩 𝙘𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚 #𝙄𝙒𝙖𝙨𝙏𝙝𝙚𝙧𝙚𝙏𝙤𝙤...
𝙄 𝙝𝙖𝙙 𝙩𝙤 𝙔𝙤𝙪𝙩𝙪𝙗𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙩𝙝𝙖𝙩 𝙄 𝙙𝙞𝙙𝙣’𝙩 𝙠𝙣𝙤𝙬 𝙝𝙤𝙬 𝙩𝙤 𝙙𝙤 #𝘽𝙪𝙡𝙜𝙖𝙧𝙞𝙖𝙣𝙒𝙝𝙖𝙩?

𝐈 𝐰𝐚𝐧𝐭 𝐲𝐨𝐮 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐠𝐞𝐭 𝐡𝐞𝐫𝐞 𝐭𝐨𝐨 𝐢𝐟 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐊𝐄𝐄𝐏 𝐆𝐎𝐈𝐍𝐆! 𝐒𝐨 𝐃𝐎𝐍’𝐓  𝐣𝐮𝐝𝐠𝐞 𝐦𝐲 𝐋𝐞𝐯𝐞𝐥 𝟏𝟏 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐋𝐞𝐯𝐞𝐥 𝟏.

𝐌𝐲 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐭𝐢𝐩 𝐢𝐬 𝐭𝐡𝐚𝐭 𝐥𝐨𝐨𝐤 𝐭𝐨 𝐦𝐞𝐧𝐭𝐨𝐫𝐬 𝐰𝐡𝐨 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐧𝐚𝐯𝐢𝐠𝐚𝐭𝐞 𝐭𝐨 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞.

𝐖𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐧𝐨𝐭 𝐨𝐧𝐥𝐲 𝐥𝐞𝐚𝐫𝐧 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐧𝐞𝐰 𝐛𝐮𝐭 𝐚𝐥𝐬𝐨 𝐛𝐨𝐨𝐬𝐭 𝐲𝐨𝐮𝐫 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 ✨, 𝐠𝐞𝐭 𝐡𝐞𝐥𝐥𝐚 𝐒𝐞𝐱𝐲 💄(𝐨𝐫 𝐅𝐢𝐧𝐞 𝐟𝐨𝐫 𝐦𝐲 𝐠𝐞𝐧𝐭𝐥𝐞𝐦𝐞𝐧) , 𝐚𝐧𝐝 𝐚𝐥𝐬𝐨 𝐛𝐞 𝐟𝐢𝐭 💪🏾.

𝐀𝐟𝐭𝐞𝐫 𝟏𝟏 𝐲𝐞𝐚𝐫𝐬 𝐦𝐲 𝐥𝐢𝐟𝐞 𝐡𝐚𝐬 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐞𝐝 𝐢𝐧 𝐰𝐚𝐲𝐬 𝐈 𝐝𝐢𝐝𝐧’𝐭 𝐤𝐧𝐨𝐰 𝐰𝐨𝐮𝐥𝐝 𝐛𝐞 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞. 𝐈 𝐟𝐨𝐮𝐧𝐝 𝐚 𝐜𝐚𝐫𝐞𝐞𝐫 𝐈 𝐥𝐨𝐯𝐞 (𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘱𝘦𝘰𝘱𝘭𝘦 𝘰𝘯 𝘵𝘩𝘦𝘪𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺), 𝐭𝐫𝐚𝐯𝐞𝐥𝐞𝐝 𝐭𝐨 𝐩𝐥𝐚𝐜𝐞𝐬 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐡𝐚𝐯𝐞 𝐍𝐄𝐕𝐄𝐑 𝐞𝐱𝐩𝐥𝐨𝐫𝐞𝐝, 𝐚𝐧𝐝 𝐦𝐞𝐭 𝐬𝐨 𝐦𝐚𝐧𝐲 𝐥𝐢𝐟𝐞𝐥𝐨𝐧𝐠 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐥𝐨𝐧𝐠 𝐭𝐡𝐞 𝐰𝐚𝐲. 𝐈 𝐩𝐫𝐚𝐲 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐢𝐬 𝐞𝐯𝐞𝐧 𝐦𝐨𝐫𝐞 𝐬𝐮𝐜𝐜𝐞𝐬𝐬𝐟𝐮𝐥 𝐭𝐡𝐚𝐧 𝐦𝐲 𝐨𝐰𝐧 ❤️.

𝙒𝙝𝙖𝙩 ‘𝙇𝙚𝙫𝙚𝙡 ’ 𝙖𝙧𝙚 𝙮𝙤𝙪 𝙤𝙣 ?
(𝙇𝙚𝙫𝙚𝙡 = # 𝙤𝙛 𝙮𝙚𝙖𝙧𝙨 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙁𝙞𝙩𝙣𝙚𝙨𝙨 𝙅𝙤𝙪𝙧𝙣𝙚𝙮)

15/10/2020

𝐃𝐢𝐝 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐬𝐚𝐲 𝐩𝐮𝐦𝐩𝐤𝐢𝐧𝐬? 😅

One thing I am growing more comfortable with about this offseason is that it is the time to eat and the time to grow.

Each week that flies by I am seeing my body changing for the better. Although it can be kind of scary  watching the scale go up and having my clothes fit differently than they have this past year.

At times, I have to seriously remind myself ‘that it’s okay…. this is supposed to happen… this means that we are growing”

Some days are easier than others and I literally take it one 𝐌𝐎𝐌𝐄𝐍𝐓 at a time.

Baby steps, the same way I have to approach prep- in a series of moments.

When I break things down into simpler terms it helps me to not spazz out and become overwhelmed.

So this is a reminder to anyone else out there watching the scale go up and trying their hardest to build something better for next season….

𝐓𝐀𝐊𝐄 𝐄𝐕𝐄𝐑𝐘𝐓𝐇𝐈𝐍𝐆 𝐎𝐍𝐄 𝐌𝐎𝐌𝐄𝐍𝐓 𝐀𝐓 𝐀 𝐃𝐀𝐑𝐍 𝐓𝐈𝐌𝐄!

14/10/2020

𝐑𝐀𝐈𝐒𝐄 𝐘𝐎𝐔𝐑 𝐇𝐀𝐍𝐃 𝐈𝐅 ... 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐞𝐯𝐞𝐫 𝐍𝐎𝐓 𝐰𝐚𝐧𝐭𝐞𝐝 𝐭𝐨 𝐠𝐨 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐛𝐞𝐟𝐨𝐫𝐞 🙋🏽‍♀️?

𝐓𝐡𝐚𝐭 𝐰𝐚𝐬 𝐦𝐞 𝐭𝐨𝐝𝐚𝐲…

𝐀𝐟𝐭𝐞𝐫 𝐡𝐚𝐯𝐢𝐧𝐠 𝐚𝐧 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐥𝐢𝐟𝐭 𝐲𝐞𝐬𝐭𝐞𝐫𝐝𝐚𝐲 𝐭𝐨𝐝𝐚𝐲 𝐈 𝐰𝐚𝐬 𝐣𝐮𝐬𝐭 𝐍𝐎𝐓 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐢𝐭 𝐚𝐭 𝐚𝐥𝐥.

𝐅𝐨𝐫 𝐡𝐨𝐮𝐫𝐬 𝐭𝐡𝐢𝐬 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐈 𝐥𝐨𝐮𝐧𝐠𝐞𝐝 𝐚𝐫𝐨𝐮𝐧𝐝 𝐭𝐡𝐞 𝐡𝐨𝐮𝐬𝐞 𝐝𝐨𝐢𝐧𝐠 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐛𝐢𝐳 𝐬𝐭𝐮𝐟𝐟 𝐚𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐣𝐮𝐬𝐭 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐚𝐧 𝐞𝐱𝐜𝐮𝐬𝐞 [𝘢𝘯𝘥 𝘴𝘦𝘤𝘳𝘦𝘵𝘭𝘺 𝘩𝘰𝘱𝘪𝘯𝘨 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘸𝘰𝘶𝘭𝘥 𝘤𝘰𝘮𝘦 𝘶𝘱 𝘢𝘴 𝘢𝘯 𝘦𝘹𝘤𝘶𝘴𝘦 𝘯𝘰𝘵 𝘵𝘰 𝘨𝘰 #𝘩𝘰𝘯𝘦𝘴𝘵𝘺].

𝐄𝐯𝐞𝐧 𝐚𝐬 𝐚 𝐜𝐨𝐚𝐜𝐡 𝐈 𝐡𝐚𝐯𝐞 𝐦𝐲 𝐝𝐚𝐲𝐬 𝐭𝐨𝐨 𝐰𝐡𝐞𝐫𝐞 𝐈 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐮𝐩 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐜𝐥𝐢𝐧𝐠 𝐭𝐨 𝐦𝐲 𝐞𝐱𝐜𝐮𝐬𝐞𝐬 𝐚𝐬 𝐭𝐨 𝐰𝐡𝐲 𝐈 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐝𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠.

𝐈𝐭'𝐬 𝐧𝐚𝐭𝐮𝐫𝐚𝐥, 𝐈’𝐦 𝐡𝐮𝐦𝐚𝐧, 𝐚𝐧𝐝 𝐰𝐞𝐥𝐥 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲 𝐢𝐬𝐧’𝐭 𝐚 𝐏𝐈𝐂𝐓𝐔𝐑𝐄 𝐏𝐄𝐑𝐅𝐄𝐂𝐓 𝐥𝐢𝐟𝐭 𝐝𝐚𝐲.

𝐖𝐡𝐞𝐧 𝐭𝐡𝐢𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐢𝐭 𝐢𝐬 𝐡𝐚𝐫𝐝 𝐭𝐨 𝐛𝐞 𝐥𝐢𝐤𝐞 @𝐍𝐢𝐤𝐞 𝐚𝐧𝐝 ‘𝐉𝐮𝐬𝐭 𝐃𝐨 𝐈𝐭’ 𝐲𝐞𝐭 𝐨𝐟𝐭𝐞𝐧𝐬 𝐭𝐢𝐦𝐞𝐬 𝐲𝐨𝐮 𝐝𝐨 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐢𝐠 𝐝𝐞𝐞𝐩 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐢𝐭 𝐝𝐨𝐧𝐞.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐲 𝐢𝐭 𝐢𝐬 𝐬𝐨𝐨𝐨𝐨 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐤𝐧𝐨𝐰 - 𝐘𝐎𝐔𝐑 𝐖𝐇𝐘?

💫 𝐖𝐡𝐲 𝐝𝐢𝐝 𝐲𝐨𝐮 𝐬𝐞𝐭 𝐭𝐡𝐞 𝐠𝐨𝐚𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐩𝐥𝐚𝐜𝐞?
💫 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧?
💫 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐢𝐭 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐟𝐮𝐭𝐮𝐫𝐞 𝐬𝐞𝐥𝐟?

𝐓𝐡𝐞𝐬𝐞 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐜𝐥𝐢𝐧𝐠 𝐭𝐨 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐣𝐮𝐬𝐭 𝐧𝐨𝐭 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐥𝐢𝐤𝐞 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐛𝐮𝐭 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮 𝐜𝐚𝐧.

𝐑𝐞𝐬𝐮𝐥𝐭𝐬 𝐨𝐯𝐞𝐫 𝐞𝐱𝐜𝐮𝐬𝐞𝐬 💪🏾 .

Stay 𝒞𝑜𝓃𝒻𝒾𝒹𝑒𝓃𝓉, 𝒮𝑒𝓍𝓎, 𝒶𝓃𝒹 𝐹𝒾𝓉 and slay your goals ❤️

14/10/2020

𝐈 𝐇𝐈𝐆𝐇𝐋𝐘 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐭𝐬
𝐈 𝐝𝐨 𝐢𝐭 𝐫𝐞𝐥𝐢𝐠𝐢𝐨𝐮𝐬𝐥𝐲 𝐧𝐨𝐰 𝐚𝐧𝐝 𝐭𝐡𝐞𝐫𝐞 𝐢𝐬 𝐧𝐨 𝐰𝐚𝐲 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐧𝐨𝐭 𝐭𝐫𝐚𝐜𝐤 𝐦𝐲 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬.

𝐹𝓇𝑜𝓂 𝒹𝑜𝒾𝓃𝑔 𝓈𝑜 𝐼 𝒽𝒶𝓋𝑒 𝓃𝑜𝓉𝒾𝒸𝑒𝒹 𝓉𝒽𝒶𝓉....

✅ 𝐌𝐲 𝐥𝐢𝐟𝐭𝐬 𝐡𝐚𝐯𝐞 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐝
✅ 𝐓𝐡𝐞 𝐠𝐮𝐞𝐬𝐬𝐰𝐨𝐫𝐤 𝐨𝐮𝐭 𝐨𝐟 𝐰𝐡𝐚𝐭 𝐈 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐝𝐨 𝐢𝐬 𝐫𝐞𝐦𝐨𝐯𝐞𝐝
✅ 𝐈 𝐤𝐧𝐨𝐰 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐚𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐈 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡
✅ 𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐢𝐜𝐡 𝐠𝐲𝐦 𝐭𝐨 𝐠𝐨 𝐭𝐨 𝐛𝐚𝐬𝐞𝐝 𝐨𝐧 𝐭𝐡𝐞 𝐞𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐈 𝐧𝐞𝐞𝐝 𝐭𝐡𝐚𝐭 𝐝𝐚𝐲
✅ 𝐎𝐯𝐞𝐫𝐚𝐥𝐥, 𝐈’𝐦 𝐦𝐨𝐫𝐞 𝐫𝐞𝐥𝐚𝐱𝐞𝐝 𝐚𝐧𝐝 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲 𝐥𝐨𝐜𝐤𝐞𝐝 𝐢𝐧𝐭𝐨 𝐦𝐲 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠

𝐏𝐥𝐮𝐬, 𝐈’𝐦 𝐚𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐭𝐫𝐚𝐜𝐤 𝐦𝐲 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬.

𝐂𝐚𝐥𝐥 𝐦𝐞 𝐨𝐥𝐝 𝐟𝐚𝐬𝐡𝐢𝐨𝐧𝐞𝐝 𝐛𝐮𝐭 𝐈 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐭𝐫𝐚𝐜𝐤 𝐦𝐲 𝐥𝐢𝐟𝐭𝐬 𝐢𝐧 𝐚 𝐣𝐨𝐮𝐫𝐧𝐚𝐥. 𝐈𝐭 𝐡𝐞𝐥𝐩𝐬 𝐦𝐞 𝐟𝐫𝐨𝐦 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐝𝐢𝐬𝐭𝐫𝐚𝐜𝐭𝐞𝐝 𝐮𝐬𝐢𝐧𝐠 𝐦𝐲 𝐩𝐡𝐨𝐧𝐞 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐈 𝐧𝐞𝐞𝐝 𝐭𝐨, 𝐡𝐚𝐡𝐚.

𝐈 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐠𝐨𝐭 𝐭𝐡𝐢𝐬 𝐣𝐨𝐮𝐫𝐧𝐚𝐥 𝐨𝐧 𝐚𝐦𝐚𝐳𝐨𝐧 𝐟𝐨𝐫 𝐥𝐞𝐬𝐬 𝐭𝐡𝐚𝐧 $𝟐𝟎 𝐚𝐧𝐝 𝐢𝐭 𝐢𝐬 𝐰𝐨𝐫𝐭𝐡 𝐢𝐭.

𝐸𝓋𝑒𝓇𝓎 𝒮𝓊𝓃𝒹𝒶𝓎 𝐼:

1️⃣ 𝙒𝙧𝙞𝙩𝙚 𝙢𝙮 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙬𝙚𝙚𝙠
2️⃣ 𝙒𝙧𝙞𝙩𝙚 𝙢𝙮 𝙨𝙩𝙖𝙧𝙩𝙞𝙣𝙜 𝙬𝙚𝙞𝙜𝙝𝙩𝙨 𝙛𝙤𝙧 𝙚𝙖𝙘𝙝 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚
3️⃣ 𝙋𝙡𝙖𝙣 𝙬𝙝𝙞𝙘𝙝 𝙜𝙮𝙢 𝙄 𝙬𝙞𝙡𝙡 𝙜𝙤 𝙩𝙤 𝙚𝙖𝙘𝙝 𝙙𝙖𝙮
4️⃣ 𝙋𝙡𝙖𝙣 𝙢𝙮 𝙃𝙄𝙄𝙏 𝙨𝙚𝙨𝙨𝙞𝙤𝙣𝙨


𝐒/𝐍 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐡𝐞 𝐝𝐢𝐫𝐞𝐜𝐭 𝐥𝐢𝐧𝐤 𝐭𝐨 𝐢𝐭 𝐣𝐮𝐬𝐭 𝐬𝐡𝐨𝐨𝐭 𝐦𝐞 𝐚 𝐃𝐌 𝐚𝐧𝐝 𝐈 𝐰𝐢𝐥𝐥 𝐬𝐞𝐧𝐝 𝐢𝐭 𝐭𝐨 𝐲𝐚 😘😘

13/10/2020

𝐎𝐧𝐥𝐲 𝟏𝟑 𝐝𝐚𝐲𝐬 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐦𝐨𝐧𝐭𝐡 𝐚𝐧𝐝 𝐈 𝐡𝐢𝐭 𝐦𝐲 𝐠𝐨𝐚𝐥!

I have been crushing deadlifts and I really wanted to hit 265lbs by the end of the month and today I actually hit….

𝟐𝟕𝟓𝐥𝐛𝐬 𝐟𝐨𝐫 𝟓 𝐫𝐞𝐩𝐬! 🥳

The best part of the video is the ending when I didn’t even know how many reps I pulled for, .

Last week I was not so sure that I was going to be able to do it since I had to decrease the weight on pretty much all of my main lifts. Literally everything felt heavy and 225lb was a struggle. After 3 weeks of progressively moving up in weight I guess my body was like “umm no”.  I was so bummed about it but knew that I gave the lift my all.

**𝘪𝘯𝘴𝘦𝘳𝘵𝘴 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘩𝘢𝘵 𝘪𝘵 𝘪𝘴 𝘴𝘰 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘭𝘪𝘴𝘵𝘦𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺**

Listening to my body allowed me to hit a major landmark in my  journey. Clearly my body was tired, inflamed, and was building up some muscle 💪🏾.

Today, not only did I hit my Deadlift goal , I was able to Shoulder Press with the 45s for 6 😎

I’m moving up in the world - Confident, Sexy, and Fit AF style, haha

I couldn’t get it on video because my girl was spotting me (Praise the Lord for her 🙌🏾), but she witnessed it so it counts 💁🏽‍♀️.

Anyone else have any lifting goals? Or struggled to hit a PR… how long did it take you? Let’s chat I want to support as many people as I can with their goals plus it will keep us motivated!

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

𝔽𝕆ℝ 𝕆ℂ𝕋𝕆𝔹𝔼ℝ 𝕆ℕ𝕃𝕐  🎃 𝕀 𝕙𝕒𝕧𝕖 𝟜 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

12/10/2020

𝙄𝙏’𝙎 𝙏𝙃𝘼𝙉𝙆𝙎𝙂𝙄𝙑𝙄𝙉𝙂….

𝗜𝗻 𝗖𝗮𝗻𝗮𝗱𝗮 🇨🇦

I bet all of my American friends thought I lost it for a minute, 𝘩𝘢𝘩𝘢.

Seeing this on my calendar really got me thinking...

“𝙃𝙤𝙬 𝙢𝙖𝙣𝙮 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙖𝙫𝙚 𝙩𝙖𝙠𝙚𝙣 𝙖 𝙘𝙡𝙤𝙨𝙚𝙧 𝙡𝙤𝙤𝙠 𝙖𝙩 𝙩𝙝𝙚𝙞𝙧 𝙝𝙚𝙖𝙡𝙩𝙝 𝙞𝙣 𝙜𝙚𝙣𝙚𝙧𝙖𝙡.”

With all of the additional sodium and fat that will be consumed how will that affect your already high blood pressure… elevated LDL levels (High Cholesterol)...

I’m at an age now where I have really begun taking an even deeper look into my own health.

I tend to focus on fitness for the health benefits and less on the superficial reasons although a nice butt and flat tummy are awesome perks 😉.

For me it's so crazy to see people my age or even younger already suffering with health issues like HBP.

What’s even crazier is that 𝐢𝐭 𝐜𝐚𝐧 𝐛𝐞 𝐫𝐞𝐯𝐞𝐫𝐬𝐞𝐝 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.

So no matter your age take a look at your health and if you are suffering with HPD, High Cholesterol, or even Pre diabetes know that you can do something about it.

Decide now, How do you want to live the rest of your life

Constantly battling health issues or 𝗟𝗶𝘃𝗶𝗻𝗴 𝗹𝗶𝗳𝗲 𝘁𝗼 𝘁𝗵𝗲 𝗙𝗨𝗟𝗟𝗘𝗦𝗧 😉

𝙄 𝙝𝙤𝙥𝙚 𝙮𝙤𝙪 𝙬𝙚𝙣𝙩 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚 𝙡𝙖𝙩𝙩𝙚𝙧

So if you are ready to add years back to your life decide to do something about it now.

𝐘𝐨𝐮𝐫 𝐟𝐮𝐭𝐮𝐫𝐞 𝐬𝐞𝐥𝐟 𝐰𝐢𝐥𝐥 𝐭𝐡𝐚𝐧𝐤 𝐲𝐨𝐮.

𝔽𝕆ℝ 𝕆ℂ𝕋𝕆𝔹𝔼ℝ 𝕆ℕ𝕃𝕐  🎃 𝕀 𝕙𝕒𝕧𝕖 𝟜 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

11/10/2020

𝗚𝗶𝗿𝗹, 𝗜 𝘀𝗲𝗲 𝘆𝗼𝘂...
- 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁
- 𝗙𝗿𝘂𝘀𝘁𝗿𝗮𝘁𝗲𝗱 𝘁𝗵𝗮𝘁 𝗻𝗼𝘁𝗵𝗶𝗻𝗴 𝗶𝘀 𝘄𝗼𝗿𝗸𝗶𝗻𝗴
- 𝗨𝗻𝘀𝘂𝗿𝗲 𝗶𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝘄𝗶𝗹𝗹 𝘄𝗼𝗿𝗸 𝗳𝗼𝗿 𝘆𝗼𝘂
- 𝗨𝗽𝘀𝗲𝘁 𝘁𝗵𝗮𝘁 𝗻𝗼𝗻𝗲 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝘀𝗲𝗲𝗺 𝘁𝗼 𝗳𝗶𝘁 𝗹𝗶𝗸𝗲 𝘁𝗵𝗲𝘆 𝘂𝘀𝗲𝗱 𝘁𝗼

𝘏𝘰𝘸 𝘭𝘰𝘯𝘨 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘴𝘦𝘳𝘪𝘰𝘶𝘴𝘭𝘺 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘨𝘰 𝘰𝘯 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴?
𝘏𝘰𝘸 𝘭𝘰𝘯𝘨 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘵𝘢𝘺 𝘴𝘵𝘶𝘤𝘬?
𝘏𝘰𝘸 𝘭𝘰𝘯𝘨 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘪𝘵 𝘵𝘩𝘦𝘳𝘦 𝘢𝘯𝘥 '𝘵𝘳𝘺 𝘵𝘰 𝘧𝘪𝘨𝘶𝘳𝘦 𝘪𝘵 𝘰𝘶𝘵'
.
𝘠𝘰𝘶 𝘢𝘯𝘥 𝘐 𝘣𝘰𝘵𝘩 𝘬𝘯𝘰𝘸 𝘸𝘩𝘦𝘳𝘦 𝘵𝘩𝘢𝘵 𝘩𝘢𝘴 𝘨𝘰𝘵𝘵𝘦𝘯 𝘺𝘰𝘶....
#𝘕𝘰𝘞𝘩𝘦𝘳𝘦 𝘩𝘦𝘯𝘤𝘦, 𝘸𝘩𝘺 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘵𝘪𝘭𝘭 𝘴𝘵𝘶𝘤𝘬

𝗦𝘁𝘂𝗰𝗸 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝗳𝗮𝗱 𝗱𝗶𝗲𝘁𝘀...
𝗦𝘁𝘂𝗰𝗸 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝘁𝗲𝗮𝘀 𝘁𝗵𝗮𝘁 𝗽𝘂𝘁 𝘆𝗼𝘂 𝗼𝗻 𝘁𝗵𝗲 𝘁𝗼𝗶𝗹𝗲𝘁 𝗳𝗼𝗿𝗲𝘃𝗲𝗿...
𝗦𝘁𝘂𝗰𝗸 𝗲𝗹𝗶𝗺𝗶𝗻𝗮𝘁𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝘀 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂 𝘁𝗵𝗶𝗻𝗸 𝘁𝗵𝗲𝘆 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗲𝗻𝗲𝗺𝘆..
𝗬𝗼𝘂 𝗵𝗮𝘃𝗲 𝗽𝗿𝗼𝗯𝗮𝗯𝗹𝘆 𝗲𝘃𝗲𝗻 𝘁𝗿𝗶𝗲𝗱 '𝗳𝗮𝘀𝘁𝗶𝗻𝗴' 𝗷𝘂𝘀𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂 𝘁𝗵𝗶𝗻𝗸 𝘀𝘁𝗮𝗿𝘃𝗶𝗻𝗴 𝗶𝘀 𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝗲𝗮𝘁𝗶𝗻𝗴.
.
𝘏𝘰𝘸 𝘭𝘰𝘯𝘨 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧?
𝒲𝒽𝑒𝓃 𝐿𝒾𝒻𝑒 𝒸𝒶𝓃 𝒷𝑒 𝓈𝑜 𝓂𝓊𝒸𝒽 𝒷𝑒𝓉𝓉𝑒𝓇… 𝓎𝑜𝓊 𝓀𝓃𝑜𝓌
Feeling confident in everything you wear
Loving your reflection in the mirror
Not having knee or body aches anymore
Plus set an example for your kids who look up to you.
𝔽𝕆ℝ 𝕆ℂ𝕋𝕆𝔹𝔼ℝ 𝕆ℕ𝕃𝕐  🎃 𝕀 𝕙𝕒𝕧𝕖 𝟜 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

09/10/2020

𝗗𝗢𝗡'𝗧 𝗕𝗘 𝗔 𝗪𝗢𝗣...

𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗲 𝗼𝗻𝗲 𝘄𝗵𝗼 𝗶𝘀 𝗮 ‘𝗪̳𝗲𝗲𝗸𝗱𝗮𝘆𝘀 𝗢̳𝗻𝗹𝘆 𝗣̳𝗲𝗿𝘀𝗼𝗻’ 𝘄𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝘁𝗼 𝘁𝗵𝗲𝗶𝗿 𝗴𝗼𝗮𝗹𝘀.
During the week you follow everything to the T… measuring your meals, tracking your foods, eating on schedule. 
 
You know keeping your goals in the forefront. 
 
‘𝙔𝙤𝙪 𝙖𝙧𝙚 𝘼𝘽𝙊𝙐𝙏 𝙏𝙃𝘼𝙏 𝙇𝙄𝙁𝙀 😂’ 
 
✅ Monday 1600 cals
✅ Tuesday 1600 cals
✅ Wednesday 1600 cals
✅ Thursday 1600 cals
✅ Friday 1600 cals
 
Then come the weekend it’s like ‘ PARTY TIME’ 
 
You straight up abandon everything you did during the week that was aiding your progress and straight up lose your mind eating everything in sight… all because 
 
‘It’s the weekend’
 
❌ Saturday 3000+ cals
❌ Sunday 3000+ cals
 
I’m not saying don’t enjoy yourself but what I am telling you is to not let the weekend sabotage your goals.
𝗗𝗼𝗻’𝘁 𝗯𝗲 𝗮 𝗪𝗢𝗣 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸𝗲𝗻𝗱 ✌🏾
𝔽𝕆ℝ 𝕆ℂ𝕋𝕆𝔹𝔼ℝ 𝕆ℕ𝕃𝕐  🎃 𝕀 𝕙𝕒𝕧𝕖 𝟜 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

08/10/2020

➡️ 𝗠𝘆 𝟯 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝘁𝗶𝗽𝘀 𝘁𝗼 𝗯𝗲 𝘀𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 ⬅️

𝟣.𝐹𝒾𝓃𝒹 𝓎𝑜𝓊𝓇 𝒲𝒽𝓎
What is your reason for wanting to even begin your journey? Is it because you want to love your reflection in the mirror? Are you wanting to improve your health that is beginning to fall to the wayside? Are you doing it to be an example for your kids? Whatever your reason hone in on it. At some point in time you are going to want to give up. This is normal and it is going to happen. That is when you need to remember ‘your why’. That ‘why’ is what is going to stop you from giving up.

𝟤. 𝒯𝒶𝓀𝑒 𝒾𝓉 𝑜𝓃𝑒 𝒹𝒶𝓎 𝒶𝓉 𝒶 𝓉𝒾𝓂𝑒
When it comes to your fitness journey it is not meant to be perfect, okay? So instead of beatin
g yourself up striving for perfection give yourself some leniency. What I mean is that you are human which means there is now way you could ever be perfect. To be honest, nothing in this world is. So instead of trying to make your fitness journey perfect take it one day at a time and if you happen to mess up, accept it and move on!

𝟥. 𝒟𝑜 𝓉𝒽𝒾𝓃𝑔𝓈 𝓉𝒽𝒶𝓉 𝓎𝑜𝓊 𝑒𝓃𝒿𝑜𝓎!
If you are not a stairmaster person and prefer to incline walk on the treadmill do that. If you are a bike rider , DO THAT! Do an activity that you find enjoyable that way you are more likely to follow through with completing it. A lot of people think that in order to be successful you have to do all the things you hate. That is the furthest thing from the truth - Find an activity you enjoy and you will find it easier to keep up with.

𝔽𝕆ℝ 𝕆ℂ𝕋𝕆𝔹𝔼ℝ 𝕆ℕ𝕃𝕐 🎃 𝕀 𝕙𝕒𝕧𝕖 𝟜 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

07/10/2020

𝐖𝐡𝐲 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐰𝐚𝐢𝐭𝐢𝐧𝐠 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐘𝐎𝐔 𝐚 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲?

How long do you really think you can get away with that?

Another year? 2 years? 5 years? For the rest of your life?

Let’s just take a minute to think about this.

👉 You take care of kids..
👉 You take care of significant others...
👉 You take care of other family members…
👉 You take care of pets…
👉 You take care of the bills…. errands ...cleaning…

Yet, nowhere are you making yourself a priority.

How long are you going to keep doing this?

Before the end of 2020 make yourself a priority & go after every single one of your goals ❤️
……………………………………………………………………………………...
𝔽𝕠𝕣 𝕆𝕔𝕥𝕠𝕓𝕖𝕣 🎃 𝕠𝕟𝕝𝕪 𝕀 𝕙𝕒𝕧𝕖 𝟝 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

06/10/2020

“𝐈𝐭 𝐢𝐬 𝐬𝐭𝐮𝐧𝐧𝐢𝐧𝐠 𝐃𝐚𝐍𝐞𝐞. 𝐌𝐲 𝐁𝐀𝐂𝐊 𝐞𝐯𝐞𝐧 𝐥𝐨𝐨𝐤𝐬 𝐬𝐨 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭. 𝐓𝐨𝐭𝐚𝐥𝐥𝐲 𝐮𝐧𝐛𝐞𝐥𝐢𝐞𝐯𝐚𝐛𝐥𝐞. 𝐘𝐨𝐮’𝐯𝐞 𝐠𝐢𝐯𝐞𝐧 𝐦𝐞 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐚𝐭 𝐈 𝐧𝐞𝐞𝐝”

MK is simply cut from a different cloth. For 12 weeks she busted her butt day in and day out to get results.

Not once did she ever make an excuse 💯 .

She was truly all in and knew EXACTLY what she wanted.
By far she is a coach's dream.

She put herself first by ensuring that she ate according to plan, followed her workout program, and didn’t miss a beat.

I bet you are thinking...

“𝘞𝘦𝘭𝘭 𝘐’𝘮 𝘣𝘶𝘴𝘺 𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦”

𝗪𝗲𝗹𝗹, 𝗠𝗞 𝗶𝘀 𝗮 𝗵𝗶𝗴𝗵 𝗹𝗲𝘃𝗲𝗹 𝗮𝗻𝗱 𝘃𝗲𝗿𝘆 𝘀𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗖𝗼𝗻𝘁𝗲𝗻𝘁 𝗠𝗮𝗿𝗸𝗲𝘁𝗶𝗻𝗴 𝗖𝗼𝗮𝗰𝗵, 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 𝘄𝗼𝗺𝗮𝗻, 𝗺𝗼𝘁𝗵𝗲𝗿, 𝗮𝗻𝗱 𝘄𝗶𝗳𝗲.

She is the definition of busy yet it did not hold her back.

𝘏𝘰𝘸?

She valued the plan laid out for her & believed in its success.
She knew that excuses were null & void.

In other words, SHE DID HER PART by putting in the work 👏🏾👏🏾👏🏾!


True story: My girl almost didn’t sign up to officially start her program. Now it's a running joke of “See when that scary feeling in your gut comes up you know it's going to result in something PHENOMENAL.”

𝔽𝕠𝕣 𝕆𝕔𝕥𝕠𝕓𝕖𝕣 🎃 𝕠𝕟𝕝𝕪 𝕀 𝕙𝕒𝕧𝕖 𝟝 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.

05/10/2020

𝙃𝙤𝙬 𝙡𝙤𝙣𝙜 𝙖𝙧𝙚 𝙮𝙤𝙪 𝙜𝙤𝙞𝙣𝙜 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙪𝙥 𝙚𝙭𝙘𝙪𝙨𝙚𝙨?
𝙎𝙚𝙧𝙞𝙤𝙪𝙨𝙡𝙮, 𝘼𝙨𝙠 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙩𝙝𝙖𝙩.

What I want you to understand is that when it comes to shedding all of the pounds you put on over the years it will require some serious work on your end.

The truth is you have to seriously want change.

You have to be so fed up with…

What you see in the mirror

The aches and pains in your knees and ankles
Being out of breath completing simple daily tasks

Not feeling comfortable in your clothes because they are too tight

The lack of energy even after a long night's rest

You have to be at a point in your life where you accept that you are no longer living life on your terms.

You have to acknowledge that you are not where you want to be in life.

You have to recognize that you need to make this change now more than ever.

MORE IMPORTANTLY, you have to be ready to let go of your excuses!

What i can tell you is that when you 100% commit to your health and fitness journey you will be able to reclaim your life back.

✅ You will be able to live life on your terms

✅ You will love how you look and feel and more importantly being healthy

✅ You will appreciate that you valued yourself enough to finally do something for you.

So tell me… 𝘼𝙧𝙚 𝙮𝙤𝙪 𝙙𝙤𝙣𝙚 𝙬𝙖𝙨𝙩𝙞𝙣𝙜 𝙩𝙞𝙢𝙚 𝙬𝙞𝙩𝙝 𝙮𝙤𝙪𝙧 𝙚𝙭𝙘𝙪𝙨𝙚𝙨?

𝔽𝕠𝕣 𝕆𝕔𝕥𝕠𝕓𝕖𝕣 🎃 𝕠𝕟𝕝𝕪 𝕀 𝕙𝕒𝕧𝕖 𝟝 𝕤𝕝𝕠𝕥𝕤 𝕠𝕡𝕖𝕟 𝕒𝕥 𝕒 𝕕𝕚𝕤𝕔𝕠𝕦𝕟𝕥𝕖𝕕 𝕣𝕒𝕥𝕖 𝕗𝕠𝕣 𝕥𝕙𝕠𝕤𝕖 𝕝𝕠𝕠𝕜𝕚𝕟𝕘 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕙𝕖𝕒𝕕 𝕤𝕥𝕒𝕣𝕥 𝕠𝕟 𝕥𝕙𝕖𝕚𝕣 𝟚𝟘𝟚𝟙 𝔽𝕚𝕥𝕟𝕖𝕤𝕤 𝕘𝕠𝕒𝕝𝕤. 𝕎𝕙𝕒𝕥 𝕀 𝕔𝕒𝕟 𝕥𝕖𝕝𝕝 𝕪𝕠𝕦 𝕚𝕤 𝕥𝕙𝕒𝕥 𝕚𝕗 𝕪𝕠𝕦 𝕙𝕒𝕧𝕖 𝕖𝕧𝕖𝕣 𝕨𝕒𝕟𝕥𝕖𝕕 𝕥𝕠 𝕨𝕠𝕣𝕜 𝕨𝕚𝕥𝕙 𝕞𝕖 𝕟𝕠𝕨 𝕚𝕤 𝕥𝕙𝕖 𝕥𝕚𝕞𝕖 𝕥𝕠 𝕘𝕖𝕥 𝕒 𝕤𝕡𝕠𝕥.
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