FearlessFitness, Personal Trainer & Nutrition Coach

This is my “getting back on my Insta game” look, I guess😂

Coming out of a tough spot in life, it feels like I’m finally getting my own control back, and hot damn for a control freak like me that’s a necessity lol

Life will always throw s**tstorms your way, but if you weather them and push through, you will come out stronger and better off on the other side.

Here’s to finishing the week strong, resting and relaxing on the weekend, and crushing every day to the best of our ability.

We got this💙

Well, fam, it’s here: 2022!! And I think it’s going to be a great one! I don’t know about you, but I have some big goals and some huge things happening this year, and I’m ready to rock it. I spent the holidays with family, friends, and loved ones. I ate all the foods, tbh took some time off the workouts, and now I’m more ready than ever to get back into routine.

S**t may be happening in the world around us-some good, some bad, some fun, some scary-but we can always dominate all possible variables by focusing on controlling our controllables. If something is within your realm of power, give it your all. If something is not, let that s**t GO.

••Drink your water••

••Move your body••

••Separate yourself from people and situations that drag you down••

••Take care of your mind & mental health••

••Remember that you’re a badass and that if it doesn’t challenge you, it’ll never change you••

You got this🖤

Raise your hand if things get crazier at work during the holidays…

Because SAME!

Maybe between work, Christmas parties, seeing family, etc, your priorities don’t leave time for the gym for a bit-that’s okay!!

Remember that this isn’t an excuse to slack in every department though. You can still make it out for a morning, lunch break, or an evening walk even if you’re working more. You can still make sure you sleep enough even if you have social plans every other night. You can still prioritize nutrition even if there are lots of once-a-year foods out (load up on protein and veggies early, then enjoy the holiday treats!!).

Things may alter a bit from your normal routine around the holidays, but that doesn’t mean you have to back track on your process. Focus on what you’ve learned about balance over your time this year and just in life. If you’re not sure how to strike this balance and use that cookie pump, come ask me!

You got this💚

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A few months ago I started a new sport, and it’s been humbling as Helllll! But without challenge we don’t change. I’ve run scared from many different parts in our workouts because holy mother they are tough, and, frankly, I didn’t believe I could do them. BUT today I actually got over myself and nailed a new exercise I’ve been struggling to get. And it felt damn good!

I’m just stopping by to challenge you to challenge yourself this week! Try something new, push yourself, do something you never thought you could!

You got this🖤

Is your core strength important? Absolutely!

Should you do abs every day? No.

We like to think that the abdominals recover faster than everything else so there is no need to give them extended rest. Truthfully, however, the abdominals are not different from other muscles of the body. This means that they need the time to recover just as any other muscle does-you’re not doing biceps every day, are you?? (If you are, we should talk…).

The re**us abdominis is actually comprised of roughly equal amounts of fast-twitch (strength-related) and slow-twitch (endurance-related) muscle fibers—a composition similar to the muscles in your arms. Your abdominals are just as oriented to strength as they are to endurance. Therefore, your abdominals need forty-eight hours rest between training sessions to ensure adequate muscular repair if they are trained to a fatigued or exhausted state. Train more frequently and you’ll impact your recovery process and impair results.

While you may not be doing ab workouts every day, you should be focused on keeping your core engaged as you are performing any other exercise thus somewhat working it as you go. Core stability is crucial to good form and injury avoidance. Train them like the rest of your lifts, heavy and with intent, but also remember: ab workouts do not alone magically get you to the cut 6-pack you may be searching for. Ab visibility, just like with any other muscle, comes from adequate nutrition and lower body fat on top of the muscle. This doesn’t mean a continuous cut to have visible abdominals all the time; they’re there, take the time to build and fuel yourself.

Happy planking!

I completely started over today.

…at least that’s how it felt. With work being hectic, being sick, traveling, and other life things, I have not worked out too much lately. In my head, it feels like I’ve been set back a whole hell of a lot from where I was earlier this year.

I feel like I’ve lost strength. (I haven’t)
I feel like I’ve lost muscle. (I haven’t)
I feel like I’ve gained fat. (I haven’t)

My priorities have just shifted a little bit; it’s nothing but a new challenge which I thrive on. You don’t lose any sort of significant progress by having some time off when life changes directions a little bit.

Everyone has a day one. Many people also have lots of day-67’s, day 102’s, day 374’s. Just because you have some setbacks doesn’t mean you’re starting from scratch. Health isn’t linear, be it physical or mental, so don’t let a few bad days or even weeks cause you to doubt your abilities, strength, or fortitude. Put on your shoes, get to the workout, and move forward. You got this💜

Sort of mood going into this week not being in a good headspace….

But bigger mood of not letting it take me down with it✌🏻

Get out there this week and tell your fears, worries, and doubts to f**k off because you’re stronger than they are.

Kthanks, that’s all. Happy Tuesday💙

YOU ARE NOT INTIMIDATING, THEY ARE INTIMIDATED.

As a woman who is not only a business owner, but also a manager in a male dominated field, I must remind myself of this often. In several instances in the last month alone, I have not been taken seriously in my management position at work, be it lack of belief from them in my skill set because of my gender or their refusal to follow regulations I enforce and undermine my authority. In my daily life I am 6’ tall, half my head is shaved, and I walk around rocking a hard RBF (unintentionally, of course); I’m no stranger to being called intimidating, but it’s not as if I make an effort to be.
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Why do we perpetuate the idea that women need to be confident but not Too confident? Need to love themselves, but not Too much? Need to accept the badass they are, but not if it means standing up for themselves?
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I got into the fitness industry to help women (and men) learn to love themselves and realize that strong is sexy. With this comes the self-confidence that maybe not everyone out there is ready for, but don’t let that hold you back-forge forward and do you!
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{{Note: Don’t believe that it’s only men trying to tamp down this confidence, women hate on other women too.}}
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So let us all, as humans, work on building each other up not tearing each other down🤍

Rest days are a requirement, period.⁠
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It doesn’t matter if you workout on your own or in classes, with weights or with cardio, to gain strength or lose weight. If you don’t rest, you don’t recover, it’s as simple as that. If you don’t recover you are more injury-prone, doing more harm to your health, and actually hindering any muscle growth or fat loss you are working so hard for!⁠
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Rest days don’t mean you have to be a full couch potato (although I do recommend at least one couch potato day a month to recoup both physically and mentally), but you should be giving your muscles a day off. This may mean just going for an easy stroll or taking a nap, or even doing some yoga or stretching. Allow your mind to recover just as much as your body.⁠
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Now, does this mean to take a rest day every time you just don’t feel like working out?? Definitely not! Work hard and give your all to every workout and truly Earn that rest day. If you get to your off day and feel like somehow you don’t need it, reassess:
• Have you given your all in your workouts lately? If yes, take the rest day.⁠
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• Are your muscles sore? If yes, take the rest day.⁠
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• Have you taken a rest in the last 3-4 days? If no, take the rest day.⁠
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• Did you sleep enough last night? If no, take the rest day.⁠
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• Does anything hurt? If yes, take the rest day.⁠
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• Is everything fine but you just don’t feel like working out? GO WORKOUT.⁠
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Rest days are tough for some, I struggle with them a lot! As someone who is always on, always working, always trying to find something to keep busy, they can take a toll on my mindset. However, this isn’t an excuse to skip them. Weirdly, I find that putting on some sweats, pajamas, or whatever feels most cozy on my break/after work helps to put me in the rest day head space. Allow yourself some grace to slow down, and take the time to recover💜

“Don't be afraid of your fears. They're not there to scare you. They're there to let you know that something is worth it.”⁠
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― C. JoyBell C.

We interrupt your regularly scheduled formatting for a day as I get back into sharing my tips, tricks, and especially stories because why not.⁠
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If you have ever worked with me you know that I am big on goals, especially in the beginning of a month (ps Happy October!!🍂), and last week I decided to set a really big goal : I’ve challenged myself to do a Murph a week. ⁠
{If you haven’t heard of the Murph, it is a memorial workout dedicated to Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005. The workout consists of a ⁠
1 mile run⁠
100 pull ups⁠
200 push-ups⁠
300 squats⁠
1mile run⁠
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It is typically done on Memorial Day every year.}⁠
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I enjoy setting stupid big challenges for myself because you know what? It feels damn good when I accomplish them!⁠
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Today, however, wasn’t my best. My goal is not only to complete it each week but also to improve my time each week; I was not successful in improving my time today. I was definitely frustrated coming out of it when I saw that today took me longer than last week. The past month I’ve been working a lot, I’ve been crazy stressed, I haven’t been prioritizing my sleep or nutrition, and my workouts have been kicking my ass (literally-the bruises aren’t cute). Are these excuses? No, merely facts. They become excuses when I use them as reasons to talk myself out of the things I need to do. My reminder to myself is that no matter what, I still got my ass up and got it done, and that’s good enough for me this week!⁠
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My advice to you in the start of this brand new, beautiful autumn month is this: set a big ass goal for yourself!! What can you do to improve your body, your mind, your mental health or strength, your confidence, or yourself this month? Something that others may find a little crazy, but will push you to be the best version of you?⁠
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Set it now. Grind it out. Accomplish something you may have thought you never could.

What a week😮‍💨 I’ve been stressed, I’ve been working a lotttt, and I haven’t taken the time for myself which is incredibly important. So today I did. I made note of the little things that made me happy on my Sunday :⁠
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•A great workout⁠
•Clean laundry & fresh sheets on my bed⁠
•A great support system⁠
•Clients killing the game⁠
•Prepping for the week ahead⁠
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And I’m going to carry them over into my week to remember when I get tired, stressed, or overwhelmed.⁠
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I encourage you to make a list of the little things that make you happy to refer back to on your tough days. As much as I want to, I can’t control everything, but what I can control is how I act, react, and feel, so that’s what I’m going to do. Happy Sunday, fam, let’s get it this week!