Fit Chick Coaching

Monday Check in with yourself 🧠
If you aren’t satisfied with your fitness progress, these are some reflective questions to ask yourself to improve your gains.

I see it way too often that people prioritize their strength training and cardio without treating recovery and nutrition to the same degree. These are just as important.

Your workouts will be s**t if your not recovering 💪🏽
You can’t out train a bad diet 🍴
Stress is the ultimate gains killer ☠️
Sleep is the most underrated recovery tool 🛌

If you are looking for help with your progress a few coaching spots opening up soon!! Stay tuned 👀

The sky is not the limit.. your mind is. Hard push these next 16 days 🔪

You probably won’t be seeing to much of me unless your also on the stairs 🤣

5 things my fitness journey has taught me so far…

1️⃣Try more! You never know what you will excel at, try things out of your comfort zone, try to be kinder, try to empathize, try to push yourself harder, don’t be afraid to care!

2️⃣Be patient. Most fitness influencers you look up to have been working out for years, it takes time but building the healthy lifestyle habits is just as important as the physical progress because they go hand in hand.

3️⃣You are capable of so much more than you can imagine. We train our bodies to get stronger but your mind is so much stronger than you think, push yourself to expand your mental boundaries.

4️⃣No is a full sentence. Some people won’t understand your goals and lifestyle and don’t let that get in the way of staying true to what your working towards. No explanation needed.

5️⃣Teach yourself the tools overcome negative self talk. We all do it to ourselves, self doubt is normal. The “all or nothing” mentality is dangerous because it’s a slippery slope to loosing yourself, goals and your progress. I recognize self destruction thoughts and behaviours and shut them down immediately. The best way I’ve found to do that is get out of my head by taking a walk, listen to a motivating podcast, have a glass of water, anything to stop the negativity spiral. Remind yourself of the hard work & progress you’ve made this far, don’t let those self sabotaging tendencies to get to you!

How do you stay so motivated ??
Is always the question isn’t it 🤷🏼‍♀️

Well I’m sure you’ve heard it before but it’s not up to motivation, it’s dedication and consistency to achieve your goals.

Showing up for yourself & your goal wether you’re motivated, tired, sad, hungry, or happy is true the recipe for success.

Remind yourself of your WHY & utilize the tools to keep your mindset and goals in check while staying connected to your best self 🫶🏼✨

Happy 🌞day

12 weeks out and prep is amping up, it’s grind time for real 🔥

I like to start my week on Sundays and get a head start on cardio and my lifts for the week :)

Cardio has been bumped, calories lowered I’m already way hungrier this prep then last haha 🙃

I have been loving prepping through the summer so far! I’m all for outdoor cardio like hikes & swims 🫶🏼

Almost feeling back to 100% after being sick this past month, which has me SOO motivated.
I appreciate you all and now with my head back in the game I’ve got tons of helpful fitness content and more of this face coming your way! 🥰

Ps. I was over the moon to see my baby hamstrings making their debut 🥹

“I am just too busy right, I can’t make the time ”

“I want to feel more confident before going to the gym, I’ll workout at home.”

How many times have you said that to yourself.

How much longer are you going to accept telling yourself this lie before you actually do something about it.

Look I get it…
You’re busy
You’re tired
You’re comfortable
You don’t want to waste more time & money on workouts that don’t give your results, or diets that don’t last.

What if I told you it’s easier than that ?

It’s TIME for you to commit to yourself and take the FIRST step for the LAST time.

So this is for you…

🔥IF you are ready to lose 10-20lbs, you’ve been struggling to lose.

🔥IF you are a hardworking individual

🔥IF you are ready to stop making excuses for yourself, and instead want to start being proud

🔥IF you want to learn how to eat your favourite foods and keep your results

If that is you, DM me “THRIVE” and we can start talking about how I can help you 🫶🏼

Something you may not know about me…

I’ve been hustling in the service industry since I was 11. My family owned a restaurant growing up which is where it all started, and that’s when I began sacrificing my weekends for money making.

The industry has its pros & cons for sure.

The pros for me have been financial freedom to do as I like from a young age. I’ve learned how to read & talk to people, as well as working with a team of fun people that soon become family. Plus I can’t leave out always having a KILLER step count 😂

The cons I’ve come to recognize are the long shifts that most definitely take a toll on your body. Working 8 hour shifts without breaks makes it easy to fall behind on water and food intake 😱, which lead me to begin picking up some unhealthy behaviours. Habits such as coming home after a shift to 1200 cals left on my macros and feeling the only way to get them in is binging or falling to more processed high calorie foods.
This doesn’t even include the culture which encourages regular drinking and going out more often, which leads to spending more money and the cycle ends up repeating itself.

Now, I know that this list of cons is long, but I do have so many things to be grateful to the service industry for. It’s tough, and I still struggle to find a balance sometimes..

I’m telling you guys this because I know there are so many of us in the service industry. As great as it can sometimes be, it often feels as if it’s working against your fitness goals.

Changes, wether that be a new job, new routine or any minor change, WILL feel hard at first. Once you’ve established these new changes as habit, they will become your new normal, and BAM you’ve LEVELLED UP!

Unless you know me personally, you wouldn’t know I’ve been a server for so long!
So let this be a reminder that social media isn’t all that it seems to be.
Fitness is my passion. I love nothing more than helping people make a positive impact in their lives, knowing that there’s always so so much more going on behind the scenes. We are all real people with real lives, and real struggles.

If this resonates with you, let’s chat! I’d be more than happy to share some tips that have help me maintain a functional balance between work and fitness for so damn long haha 💰 😂

Let’s chat about mental health…

After a traumatic event when I was 13, I began my struggle with depression, and to this day I still struggle.

Just like progress in the gym, the healing journey isn’t always linear.
Over the last 13 years I’ve been on and off of medication, tried out many types of therapy, put in endless self work, but finding my love and passion for fitness was my god send.

Fitness truly changed my life forever, it has had such a positive impact.

Initially the endorphins and feeling more confident is what got me hooked but the surrounding culture of self development and mental resilience is what I NEEDED!

Showing up for myself every single day, pushing beyond my limits to constantly improve, and not giving up has been the ultimate mindset shift.
We are in control and create our own destiny. ✨

Thankfully, these days mental health is becoming less taboo and society is more accepting to discuss it, but that doesn’t mean it’s easy to talk about.
I wanted to share and bring up this topic because I know too many of you can relate. ❤️

If you see this post and you are currently struggling, I want you to know that you’re not alone. 💗

If you see this post and you are in your healing journey, you’re doing fantastic keep it up! 👏🏽

If you see this post and can’t relate, I’m so happy for you but take this in consideration when thinking of others that might be going through something similar. 🫶🏼

HIGH PROTEIN MEALS from last week 🍽️

I do switch up the meals I have from week to week, to keep it interesting but the staples stay the same!

My ride or die protein sources are
egg whites, white fish, greek yogurt, protein powder, & soy products 👌🏽

Favourite carbs sources are oats, potatoes, rice, fruits, beans, english muffins, & wraps

For fats I could seriously be happy to only have nut butters the rest of my life 😍 but maybe some avocados, eggs & dark chocolate

Eating high protein & nutritious meals doesn’t have to be boring ✨

Isa || Fitness Coach on Instagram: "Upgrade your hip abductions!! Add in some foam pads for a greater range of motion on those Upper glutes 🍑 Thanks you Glute Queen @lauraliechap for the hack 🫶🏼 #workouttips #gymhack #gluteexercises" Isa || Fitness Coach () on Instagram: "Upgrade your hip abductions!! Add in some foam pads for a greater range of motion on those Upper..."

What aspect of your journey do you struggle with most?

Nobody is perfect, and the most amazing part about your fitness journey is that we are constantly evolving.
Reaching our goals and setting more, constantly pushing ourselves to be better.
proud but never satisfied.

Progress isn’t linear, because life throws new challenges our way. But to accept and grow conquer those challenges is how we THRIVE 🖤

What aspect of your journey do you struggle with most?
If it is mindset, training, consistency, nutrition, motivation, getting started…
I CAN HELP 💗

My online coaching client intake is opening up soon, waitlist link in bio ✨