02/02/2023
You can’t expect different results if you continue to do the same things over and over.
You need a different approach, and a different mindset, to help you achieve different results.
Ladies, if you’re focus has always been on losing weight/fat, and you feel like you’re working out hard and eating pretty well, yet you’re still not satisfied with how your body looks, this 5-Step Blueprint can help you turn things around and set you up for a successful physical and mental transformation 🙌
This is the framework and process I work through with my clients to help them build muscle, strength, and a leaner/more toned body 💪
In a 6-12 month span, you can completely change the way your body looks and feels. You just need to be willing to face some discomfort, be PATIENT, and embrace a long-term approach 💯
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01/29/2023
Hard fitness truth ➡️ Most people don’t push themselves hard enough in the gym to elicit the changes they desire.
One of my clients recently asked me: “What pushes you during your workouts?”
The truth is, working out is far more a mental battle than it is a physical one. Your body will only go as far as your mind pushes it.
So as I look back on my years of training, the key things that have helped me push myself to the level I do have all impacted my mindset.
The first is the music I listen to. I listen to music that helps get me “in the zone” and that motivates me to always bring my best effort each session.
The second is the positive self-talk I give myself. Whether it’s before/between my heavier sets or near the end of my workouts, I’m always telling myself “you got this, keep going” or “keep pushing, you got one more rep in you.”
The third is probably the most influential. As I’ve experienced, the physical discomfort your body goes through while training translates not only to a stronger body, but a stronger MIND. Along with a greater sense of confidence, grit, perseverance, & discipline, which all have a positive impact on all areas of life outside of the gym.
When I constantly remind myself of these things, it makes pushing through those challenging reps well worth it & something I always look forward to.
I see far too many people just going through the motions and not training with enough effort & intensity.
While changes in your weight are mostly controlled by your nutrition, changes in your body composition are controlled mostly by your training. If you want to look leaner, more “toned”, more athletic/fit, it requires having more muscle and less fat.
And in order to build muscle, you have to train with intent & purpose. It’s not as easy as moving weights around. You have to challenge your muscles adequately over time.
To do that effectively, you need to train at an intensity level that’s going to make you feel uncomfortable.
So embrace the discomfort 👊
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01/16/2023
“Patience is a long game, and I’m here for it”
That sentence sums up perfectly the RIGHT MINDSET you need to have ladies, if you really want to achieve a more “toned”, strong, and fit body 💪
Body transformation is HARD. It’s a journey that requires PATIENCE. Discipline. Consistency. For months and YEARS on end.
When you come to embrace the fact that the body you want will require you to build more muscle, eat more food, and lift heavier weights, you become more invested in the process and will truly start feeling your best.
As you prioritize building muscle and start properly fuelling your body, you’ll experience all of the things my client has mentioned...more energy, increased strength, better mood 🙌 You’ll also likely sleep better too.
Most importantly, you’ll be providing your body with the adequate calories & nutrients it needs to be able to build muscle.
These are things you won’t get from living a life of restriction and always chasing weight loss.
When you have more muscle, not only will you completely change the shape of your body, but it’ll also make fat loss much easier for you in the long-term.
And trust me, I know it can be a struggle mentally to go outside your comfort zone, eat more food than you’re used to and sometimes feel “fluffy”/ not as lean as you like. I struggled with this for awhile too.
This is why I put so much focus on helping all my women clients shift their mindset to one which is focused on doing things in a way that will benefit them long-term.
If you remind yourself, just as my client did, that you’re giving your body what it needs to truly look and feel it’s best, and keep the big picture, long-term goal in mind, you’ll be that much more successful 🙏
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01/13/2023
I’ve been in this fitness game for 13 years now, so I know the amount of time, patience & consistency that’s required to see a substantial amount of progress.
Throughout all those years, I definitely made many mistakes that hindered the progress I could have made.
These are six important pieces of advice/lessons learned that ultimately helped to optimize the approach I was taking with my training & nutrition and allowed me to make huge leaps in progress with my physique and mindset 🙌
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01/10/2023
If you wanted to build better spending/saving habits, don’t you think it’d be helpful to track your finances?
Well your nutrition is no different! One of the BEST ways to improve your nutrition and build better habits is by tracking your food ‼️
Tracking is a VALUABLE tool that will help teach you so much about nutrition AND it will enable you get from where you are to where you want to get to faster & more efficiently.
When you track your food, you:
🙌 Build awareness of how much you’re eating
🙌 Learn more about the calories and macronutrients in the foods you’re eating as well as proper portion sizes
🙌 Are not constrained by a set of food rules/restrictions; you’re able to be flexible with your food choices & eat what you prefer to help hit your nutrition targets
🙌 Are holding yourself accountable and in control of your results
These are all reasons why calorie/macro tracking serves as an essential component of how I help set my clients up for nutritional success to achieve the results they’re after.
Now, while the tracking process does involve a bit of a learning curve & requires some time and effort, just like anything, the more you do it, the better you get.
But most importantly, as I always remind my clients, you DON’T need to be perfect with hitting your nutrition goals and tracking is NOT something you need to do forever.
But it is something you should commit to doing diligently and consistently for some time if you truly want to:
🙌 Take a more effective/efficient approach to losing fat and building muscle
🙌 Learn how to eat in a way that fits your food preferences and lifestyle
🙌 Build better intuitive eating skills to help maintain your results
It’s a short-term investment with a tremendous long-term payoff.
Perhaps the biggest long term payoff is that you’ll NEVER have to rely on doing any diets with special names to get and stay in the shape you want 💯
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01/03/2023
Become stronger, leaner, sexier, and more confident....YOU IN?
Ladies, if you want to take great strides in looking & feeling your best this year, this is the perfect opportunity for you 🙌
I’m looking for 3 women who want to take their bodies and minds to the next level by:
Building muscle, getting stronger, losing fat, building a healthier relationship with food and gaining a greater sense of confidence in the gym and in yourself 💪
Train with me for 4 months (2 or 3 sessions/week), and you’ll get 4 months of custom nutrition coaching for FREE‼️ oh, and you’ll also receive an online workout program to go along with the in-person sessions ✅
This is a unique opportunity because very rarely will you work with a personal trainer that can also provide you with the level of nutrition help/expertise that I can to help optimize your results.
And rarely will you work with a nutrition coach that can also work with you 1-1 in the gym to help you optimize your form, push you, and maximize the effectiveness of your workouts.
So you get the best of both worlds🏋️♀️🥗 PLUS accountability!
You can swipe through the next few slides for more info on exactly what you’d be getting as far as the nutrition coaching and training.
But if you’re:
1️⃣ Tired of feeling confused/overwhelmed with your nutrition and spinning your wheels but not getting the results you want
2️⃣ Willing to learn and committed to stepping outside your comfort zone
Then shoot me a DM with the word “READY” and I’ll provide you with further details on the discounted training rate, nutrition coaching, and how to get started!
Let’s do this 🔥🔥
•
12/31/2022
2023 Mindset: New Year, Same Me, Bigger Goals 👊
As I reflect back on 2022, I can honestly say it’s been one of the best years I’ve had in a long time 🙏
A lot of my success with my fitness & nutrition coaching would not have been possible without the Nutritional Coaching Institute/Business Coaching Institute team as they’ve helped me build the foundation of what it takes to have a successful business. Investing in their knowledge and support was the best decision I made this year.
Looking ahead to 2023, there’s still so much I want to do and accomplish. My goals and vision are going to be to continue to grow my fitness business, make more connections in the fitness industry and continue my self-development as a coach.
And of course, to continue helping as many people as I can to transform their bodies, minds, habits, and to build greater confidence in themselves.
Thank you to all of you who continue to follow and support me and engage with my content. I’m truly grateful for all the connections I’ve made through this platform ❤️
I hope you all have a great start to 2023. Make sure you set meaningful goals for yourself this new year.
Goals that will challenge you and help you grow. Be willing to do the necessary work to achieve those goals.
And most important, commit to the long-term game and keep your expectations realistic.
Happy New Year’s 🎉🥂
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#2023
12/26/2022
Merry Christmas to you all 🎄🎅🏻
I hope your day was filled with much love, laughter, joy, and happiness ❤️💚
Tomorrow is the start of the final week of 2022. Make it one of your best ones yet 👊
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#2022
12/23/2022
5 Tips For a Successful Plan to Look & Feel Better in 2023
1️⃣ Create and commit to a routine
Without a routine, you’ll struggle to stay consistent long enough to see results. Having a workout routine/plan is important, but having a routine for your nutrition is even more critical. Set aside time to plan & prep healthy meals, track your food consistently, and get in the habit of eating similar foods/meals most days.
2️⃣ Focus on making small changes over time
Trying to make too many changes at once is a recipe for failure. Instead, focus on how you can make small improvements to 1-2 habits, then build from there. This is how you will build confidence & consistency over time.
3️⃣ Set PROCESS goals to accompany outcome goals
To achieve outcome goals like lose weight or get “toned”, you need to set process goals that focus on the behaviours/habits necessary to reach those outcomes. You can’t control outcomes, but you CAN control behaviours like eating protein at each meal, getting close to your calorie target daily or getting in “X” number of daily steps or weekly workouts.
4️⃣ Start your day with protein and water
Eating protein is vital for staying full and building muscle. Staying hydrated is vital for your health, performance and recovery. Yet most people don’t get enough of either. Have more protein and water earlier in the day.
5️⃣ Have accountability and support
This can be a GAMECHANGER. Having someone hold you accountable & a trusted support system is one of the most powerful ways to help keep you focused, disciplined & consistent. Have a family member or friend(s) hold you accountable, join an online fitness community, hire a coach/trainer, find a workout partner.
Bonus tip ➡️ Build Discipline, don’t just chase motivation.
Focus on doing these 6 things and be patient...you’ll be that much closer to looking & feeling your best 🙌💪
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12/20/2022
The transformation you create mentally is the biggest underlying key that leads to the transformation you’ll create physically.
This is why with every woman I coach, I help them transition their mindset in these various important ways. This is what ultimately lays the foundation for a successful transformation and a greater trust in the process.
Do any of these hit home for you? Which one(s) do you think need to work on the most heading into the new year? I’d love to hear in the comments 🙏⤵️
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12/14/2022
Is stress/emotional eating something you struggle with?
I’m sure most of us at some moments in our lives have used food as comfort, too feel good, or to cope...it’s normal. The issue becomes when you feel out of control or compelled to do it, driving you to overindulge.
Coming from someone who’s struggled with binge eating behaviours in the past, I know how challenging it can be to manage & overcome such destructive eating habits.
As hard as it can feel to control the urge to stress eat, you CAN be intentional about putting strategies in place to disrupt the pattern/habit and make better choices.
The first step in doing that is becoming more aware as to how certain thoughts, feelings, or situations influence your eating habits/actions.
It’s that deeper level of awareness that will then help you make changes if you choose to do so.
You may not be successful at first but that’s okay. With continued practice, you’ll get better at controlling your emotional eating habits 🙏
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12/12/2022
How you can maintain/keep making progress over the holidays
I know this time of year can cause some concern because it’s so easy to fall “off track” and put on some unwanted weight with all of the food, treats and drinks at Christmas/New Years’s festivities over the next several weeks.
But I want to remind you that what/how much you eat between New Years and Christmas matters MUCH more than what/how much you eat between Christmas and New Years ‼️
With that being said, if you really want to set yourself up for the best possible success over the holidays & maintain the progress you’ve made up until this point, here’s some important things to consider ⤵️
1️⃣ It’s first important to ZOOM OUT and realize that the holiday season is really only a small handful of days where you’ll likely have events/parties.
Even if you have multiple events/parties every weekend for the next 3 weeks, that’s still only a small proportion of the total amount of meals you’d have in a week. Choose to crush & be consistent with a nutritious, well-balanced diet with all of your other meals.
2️⃣ It’s all about CHOICES
It’s a choice to be on track in between holiday events. It’s also a choice to be completely off track between holiday events. Take responsibility for your choices and don’t blame the events.
Just know that if you hold yourself to the same nutritional standards as you would at any other non-holiday time of year, you’ll put yourself in a much better position come January & be feeling much better, physically and mentally.
3️⃣ Find balance
It’s important to fully enjoy your dinners and parties. But don’t use the next 3-4 weeks as an excuse to say yes to every single snack and treat that crosses your path.
Being a little less consistent with your healthy nutrition habits is fine, but not all the way down to 0%. This all or nothing mentality will leave you frustrated that you gained 5+ lbs by the time January rolls around 🙄
You’re in full control of your progress and how you start the new year 👊•
01/03/2023
12/31/2022
12/26/2022
12/23/2022
12/20/2022
12/14/2022
12/12/2022