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Chaos and Confidence https://linktr.ee/klamesz

Fitness, nutrition and supplement advice, I am passionate about helping o
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Accountability is the secret sauce to crushing your fitness goals! ๐Ÿ‹๏ธโ€โ™‚๏ธ Whether it's a workout buddy, a fitness app, or...
15/11/2023

Accountability is the secret sauce to crushing your fitness goals! ๐Ÿ‹๏ธโ€โ™‚๏ธ Whether it's a workout buddy, a fitness app, or a simple journal, tracking your progress and staying accountable keeps you on the path to success. ๐Ÿ’ช Own your journey and watch those gains add up!

Thanks for waking up early with me and holding me accountable this past week Robin!
We'd love for a few more ladies to join us Weekday mornings at 6:30-7:00 for a quick, focused workout, online so you can join from anywhere without leaving your house! You will also get full app access if you miss or want to do them at a different time!

Comment or send me a message, let's hold each other accountable and crush our goals together!

๐ŸŒŸ Calling all busy moms! ๐ŸŒŸStruggling to find time for workouts in your hectic schedule? I've got you covered! ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ’ชIntr...
04/10/2023

๐ŸŒŸ Calling all busy moms! ๐ŸŒŸ

Struggling to find time for workouts in your hectic schedule? I've got you covered! ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ’ช

Introducing Online Workouts tailored just for YOU! ๐Ÿ™Œ

๐Ÿ•’ Customized to YOUR Schedule:
- Join me on Zoom 3 times a week, every Mon/Wed/Sun at 9:30 am, for LIVE workouts! ๐Ÿ’ƒ๐Ÿ‹๏ธโ€โ™€๏ธ
- Can't make it live? No worries! Follow along with our app 24/7, whenever it suits you! ๐Ÿ“ฑ๐Ÿ’ซ
- Combine logging in live and doing workouts on your own according to what fits your schedule!

โœจ Benefits of this program:
- Quick, effective workouts that fit into your busy life.
- Expert guidance and support from me, a certified trainer.
- Connect with other like-minded moms for motivation and accountability.
- Achieve your fitness goals on YOUR terms!

Don't let a hectic schedule hold you back from feeling your best. Join a few like minded busy moms on a mission to prioritize health and wellness! ๐Ÿ’ƒ๐ŸŒผ

Ready to take the first step? Send me a message!

Day 17: ๐Ÿ’ค Hydration for Beauty Sleep! ๐Ÿ˜ดDid you know staying hydrated can improve the quality of your sleep? Tonight, foc...
09/08/2023

Day 17: ๐Ÿ’ค Hydration for Beauty Sleep! ๐Ÿ˜ดDid you know staying hydrated can improve the quality of your sleep? Tonight, focus on drinking enough water throughout the day to ensure a well-hydrated night's rest. Wake up feeling refreshed and ready to take on the world! ๐Ÿ’ค๐Ÿ’ง

"Empower your journey with strength training! ๐Ÿ’ช๐Ÿ‹๏ธโ€โ™€๏ธ Ladies, don't just focus on cardio for weight loss. Building muscle...
08/08/2023

"Empower your journey with strength training! ๐Ÿ’ช๐Ÿ‹๏ธโ€โ™€๏ธ Ladies, don't just focus on cardio for weight loss. Building muscle not only burns fat but boosts metabolism too. Lift weights, challenge yourself, and watch your strength and confidence soar! Let's redefine what strength looks like. "

Day 16: ๐Ÿ Stay Fresh with Cucumber Water! ๐Ÿฅ’Feeling fresh is the theme for today! Infuse your water with cucumber slices ...
08/08/2023

Day 16: ๐Ÿ Stay Fresh with Cucumber Water! ๐Ÿฅ’Feeling fresh is the theme for today! Infuse your water with cucumber slices for a light and revitalizing twist. Cucumber water is perfect for staying hydrated and rejuvenated. Keep sipping on this cool concoction all day long! ๐Ÿ๐Ÿ’ฆ

Day 15: ๐Ÿง˜โ€โ™€๏ธ Hydrate Your Mind & Body! ๐Ÿง Today, focus on mindfulness and hydration. Take a few moments to meditate and be...
07/08/2023

Day 15: ๐Ÿง˜โ€โ™€๏ธ Hydrate Your Mind & Body! ๐Ÿง Today, focus on mindfulness and hydration. Take a few moments to meditate and be present while sipping water. Mindful hydration helps you appreciate the simple act of nourishing your body. Let's hydrate our minds and bodies together! ๐Ÿง˜โ€โ™€๏ธ๐Ÿ’ง

Day 13: ๐Ÿฅค Say No to Sugary Drinks! ๐Ÿ™…โ€โ™€๏ธThis one will be tough! Let's cut back on sugary beverages and focus on water. Sa...
05/08/2023

Day 13: ๐Ÿฅค Say No to Sugary Drinks! ๐Ÿ™…โ€โ™€๏ธ

This one will be tough!

Let's cut back on sugary beverages and focus on water. Say goodbye to sodas and sugary juices for the rest of this challenge. Opt for water infused with fruits instead. Your body will thank you for making this healthy choice! ๐Ÿ’ง๐Ÿšซ

04/08/2023

Day 12: ๐Ÿ‹ Lemon Water Detox ๐ŸŒฟStart your day with a zesty twist! Squeeze some fresh lemon into your water for a natural detoxifying boost. Lemon water helps flush out toxins and aids digestion. Embrace this refreshing habit every morning! ๐Ÿ‹๐Ÿ’ง

04/08/2023

Day 11: ๐Ÿ† Water Chugging Challenge! ๐Ÿฅค๐Ÿ’ฆ

Challenge yourself today to drink a full glass of water in one go. It's a fun way to test your hydration skills! Remember, small sips throughout the day are essential, but a chugging challenge can add some excitement to your water-drinking routine. Tag your friends to join in on the fun!

Day 10: ๐ŸŽฏ Halfway There! Keep Hydrating! ๐Ÿ”We've reached the midpoint of our challenge! You're doing incredible. Remember...
03/08/2023

Day 10: ๐ŸŽฏ Halfway There! Keep Hydrating! ๐Ÿ”

We've reached the midpoint of our challenge! You're doing incredible. Remember, staying hydrated aids digestion, helps maintain clear skin, and supports overall well-being. Let's crush the next ten days with determination! ๐Ÿ’ช๐Ÿ’ฆ

๐ŸŒŸ Happy Wednesday! ๐ŸŒŸIt's time to embrace the midweek motivation! ๐Ÿ’ช Remember, the key to unlocking your full potential li...
02/08/2023

๐ŸŒŸ Happy Wednesday! ๐ŸŒŸ

It's time to embrace the midweek motivation! ๐Ÿ’ช Remember, the key to unlocking your full potential lies within YOU. ๐ŸŒŸ๐Ÿš€ Take this day as an opportunity to focus on personal growth and self-improvement. ๐ŸŒฑ๐Ÿ’ซ Whether it's learning a new skill, practicing self-care, or setting new goals, investing in yourself is a powerful path to success and happiness. ๐ŸŒˆ๐ŸŒป So, let's make this Wednesday count and take steps towards becoming the best version of ourselves! ๐ŸŒŸ๐Ÿ™Œ

01/08/2023

Day 9: ๐Ÿต Sip Some Herbal Hydration! ๐ŸŒฟ

Explore the world of herbal teas today! Herbal infusions count towards your daily water intake and come with added health benefits. Sip on some soothing chamomile or invigorating peppermint tea. Get cozy and hydrated! โ˜•๐Ÿ’š

31/07/2023

I've got a couple new ladies starting bootcamp tomorrow morning at 9:00am, not sure if bootcamp is for you? Come give it a try! Zero intimidation, Bring the kids, make some new mom friends, it's a win win for everyone!

Day 8: ๐ŸŒŸ Celebrating One Week of Hydration! ๐ŸŽ‰Congratulations! You've completed one week of our water drinking challenge....
31/07/2023

Day 8: ๐ŸŒŸ Celebrating One Week of Hydration! ๐ŸŽ‰

Congratulations! You've completed one week of our water drinking challenge. Give yourself a pat on the back! Let's keep up the fantastic work for the next three weeks. Stay hydrated, and your body will thank you! ๐Ÿ™Œ๐Ÿ’ง

30/07/2023

Day 7: ๐Ÿšดโ€โ™€๏ธ Hydration on the Move! ๐Ÿƒโ€โ™€๏ธ

Sunday Funday! Whether you're out for a jog, cycling, or hiking, don't forget your water bottle. Staying hydrated during your workouts helps improve performance and recovery. Keep moving and sipping, ladies! ๐Ÿ’ฆ๐Ÿž๏ธ

29/07/2023

Day 6: ๐Ÿ‰ Fruit-Infused Water Delight! ๐Ÿน

Let's try a new fruit-infused water recipe! Drop a few watermelon chunks into your water bottle, and you'll get a deliciously refreshing treat. Watermelon not only hydrates but also provides essential vitamins and minerals. Sip on this natural goodness all day long! ๐Ÿ‰๐Ÿ’ง

28/07/2023

Day 5: ๐Ÿ’ฆ Shake It Off with Water Breaks! ๐Ÿ’ƒ

It's Fri-yay! Celebrate by incorporating quick water breaks during your day. Set an alarm or use an app to remind yourself to drink water every hour. Staying hydrated keeps your energy levels up and helps you crush those workouts. Keep dancing and drinking! ๐ŸŽต๐Ÿ•บ

Day 4: ๐ŸŽจ Get Creative with Your Water Intake! ๐ŸŽ‰Are you tired of plain water? Try making water intake fun by using colorf...
27/07/2023

Day 4: ๐ŸŽจ Get Creative with Your Water Intake! ๐ŸŽ‰

Are you tired of plain water? Try making water intake fun by using colorful and cute water bottles or cups. The more appealing your drinkware, the more you'll be motivated to sip throughout the day.

I love my 2L bottles with the time along the side, It helps keep me on track!

Show me your unique water containers! ๐Ÿ’ง๐ŸŒˆ

27/07/2023

Day 3: ๐Ÿšฐ Time to Guzzle! It's Day 3! ๐ŸŒž

I forgot to post earlier and I didn't drink much water today... how is everyone else doing?

Day 2: ๐Ÿ’ง Hydration Tip: Infused Water Magic! ๐Ÿ’ซSpice up your hydration game by infusing your water with delicious flavors...
25/07/2023

Day 2: ๐Ÿ’ง Hydration Tip: Infused Water Magic! ๐Ÿ’ซ

Spice up your hydration game by infusing your water with delicious flavors. Add some slices of cucumber, lemon, or a handful of fresh berries. Not only does it taste amazing, but it also encourages you to drink more water. Double win! Stay hydrated and refreshed! ๐Ÿ‹๐Ÿ“

25/07/2023

As a busy mom, it's essential to have a simple and healthy meal plan that fits your schedule and provides the necessary nutrients to keep you energized throughout the day. Here's a balanced meal plan for a day:

**Breakfast:**
Greek Yogurt Parfait
- 1 cup of Greek yogurt (low-fat or non-fat)
- 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon of honey or a drizzle of maple syrup
- 2 tablespoons of granola or chopped nuts (almonds, walnuts, or pecans)

**Lunch:**
Quinoa Salad
- 1 cup of cooked quinoa
- 1 cup of mixed vegetables (cucumbers, cherry tomatoes, bell peppers, and spinach)
- 1/4 cup of crumbled feta cheese
- Dressing: 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper to taste

**Snack:**
Apple Slices with Nut Butter
- 1 medium-sized apple, sliced
- 2 tablespoons of almond butter or peanut butter

**Dinner:**
Baked Salmon with Roasted Vegetables
- 4-6 oz salmon fillet
- 1 cup of mixed roasted vegetables (broccoli, carrots, and cauliflower) with olive oil, garlic, salt, and pepper

**Post-Dinner Treat (optional):**
Dark Chocolate and Berries
- 1-ounce dark chocolate (70% cocoa or higher)
- A small handful of mixed berries

**Hydration:**
Throughout the day, stay well-hydrated by drinking plenty of water. You can infuse your water with slices of lemon, cucumber, or mint to add some natural flavor.

**Meal Prep Tips:**
1. Cook a larger batch of quinoa and roasted vegetables at the beginning of the week to use in multiple meals.
2. Pre-cut fruits and veggies for quick and easy access during snacks or meal preparation.
3. Marinate the salmon the night before, so it's ready to be baked for dinner the next day.

Remember, simplicity is key when you're busy. Don't hesitate to make slight variations to suit your taste preferences and incorporate seasonal produce. Additionally, having healthy snacks readily available will help you resist reaching for unhealthy alternatives when you're on the go. Happy and healthy eating!

Let's start staying on track with our goals but upping our water intake, I find summer ๐ŸŒž the hardest to remember to drin...
24/07/2023

Let's start staying on track with our goals but upping our water intake, I find summer ๐ŸŒž the hardest to remember to drink water (I'd rather be drinking iced coffee), yet with the hot weather and always being on the go, it's when you need it most!

So let's bring back the water drinking challenge!

Day 1: ๐ŸŒŸ Welcome to our 30-Day Water Drinking Challenge! ๐ŸŒŠ๐Ÿ’ง

Ladies, let's kick-start this challenge with a splash! Hydration is the key to success on your fitness journey. Remember, water is not just a drink; it's the fuel that drives your workouts and nourishes your body. Today, aim to drink at least 8 glasses of water. Let's do this together!

Comment below once completed! โœ”๏ธ

๐ŸŒž Happy  , ladies! โ˜€๏ธ Let's make this summer one for the books by setting realistic goals and staying on track! ๐Ÿ’ช๐ŸŽฏ Tip 1...
24/07/2023

๐ŸŒž Happy , ladies! โ˜€๏ธ Let's make this summer one for the books by setting realistic goals and staying on track! ๐Ÿ’ช

๐ŸŽฏ Tip 1: Start with Baby Steps ๐Ÿšถโ€โ™€๏ธ
Setting small, achievable goals is the key to success. Whether it's drinking more water, taking a 20-minute walk daily, or trying a new healthy recipe each week, remember that progress is progress, no matter how small! ๐Ÿ’ง๐Ÿƒโ€โ™€๏ธ๐Ÿ

๐ŸŽฏ Tip 2: Be Specific ๐Ÿ“
Define your goals clearly. Instead of saying, "I want to exercise more," specify, "I'll do 30 minutes of yoga every other day." The more precise, the easier it is to track your progress and celebrate your wins! ๐Ÿง˜โ€โ™€๏ธ๐Ÿ“…๐ŸŽ‰

๐ŸŽฏ Tip 3: Find an Accountability Buddy ๐Ÿ‘ญ
Share your summer goals with a friend or family member who can cheer you on and join in the journey. Having a buddy helps you stay motivated and committed to your aspirations! ๐Ÿค—โค๏ธ
Need one? Comment accountability buddy and meet a new mom friend! ๐Ÿคผโ€โ™€๏ธ

๐ŸŽฏ Tip 4: Embrace Flexibility ๐Ÿคธโ€โ™€๏ธ
Life can be unpredictable, especially during summer vacations and activities. If you miss a day or face a setback, don't beat yourself up. Instead, practice self-compassion and get back on track with renewed determination! ๐Ÿ’ช๐ŸŒˆ

๐ŸŽฏ Tip 5: Celebrate Your Progress ๐ŸŽŠ
Take time to acknowledge and celebrate each milestone you achieve. Reward yourself with a small treat or some "me-time" to recharge. Remember, you deserve to celebrate your hard work and dedication! ๐ŸŽ‚๐ŸŽ๐Ÿ’†โ€โ™€๏ธ

Let's make this summer unforgettable by empowering ourselves to reach new heights and conquer our goals! ๐Ÿ’ซ๐Ÿš€ So, go ahead and set those achievable objectives. We believe in you, and together, we'll make this summer the best one yet! ๐ŸŒป๐Ÿ’•

Comment below telling me what your summer goals are! โœ”๏ธ

Take that first step toward getting back in routine in September by booking your free consultation in August!

๐Ÿ“ฃ Attention all moms! ๐Ÿ“ฃNo need to worry about childcare anymore โ€“ I've got you covered! ๐Ÿ™Œ๐Ÿ‘ถ Bring your little ones along,...
24/07/2023

๐Ÿ“ฃ Attention all moms! ๐Ÿ“ฃ

No need to worry about childcare anymore โ€“ I've got you covered! ๐Ÿ™Œ๐Ÿ‘ถ Bring your little ones along, and let's make fitness a family affair! ๐Ÿคธโ€โ™€๏ธ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ฆ

There are still a few spots left in my high-energy 9am bootcamp every Tuesday and Thursday, taking place in person! ๐Ÿ’ช But that's not all! For those who prefer the comfort of their home, I also offer an online session at 9:30am every Monday, Wednesday, and Friday! ๐Ÿ ๐Ÿ’ป

But wait, there's more! ๐ŸŒŸ I'm gauging interest in adding an evening time slot to accommodate more schedules. So if you're keen on an evening workout, let me know! ๐ŸŒ™๐Ÿ•ฐ๏ธ

Let's crush our fitness goals together and make exercising a blast! ๐Ÿš€ Drop a comment or message me to secure your spot or to express interest in the evening session. Let's get fit, healthy, and have some fun along the way! ๐ŸŽ‰๐Ÿ˜

New Year, New Bootcamp Times! Don't miss out on this amazing opportunity to reach your fitness goals! Spots are still av...
09/01/2023

New Year, New Bootcamp Times!
Don't miss out on this amazing opportunity to reach your fitness goals! Spots are still available in our upcoming bootcamps, with sessions available Mon/Wed/Fri at 9:30am and 7:00pm online and at 4:00pm in person. Sign up today and start seeing results!

Anyone else? Just Me? Okay.
22/11/2022

Anyone else? Just Me? Okay.

13/11/2022

It's Sunday, let's get ready to start the week off right!
Best motivational podcast suggestions?
And go!

02/11/2022

Excited to start making and offering press on nails!

Custom press on sets will sell for $50, but this set is going for $30! Will come with glue, extra sizes and instructions!

And a great song it is ๐ŸŽถ
16/08/2022

And a great song it is ๐ŸŽถ

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