Rhymes Fitness

Becoming a mom is the best thing that has ever happened in my life. There is no greater joy & I am beyond blessed that this little girl chose me to be her mama ❤️

Happy Mother’s Day to all the amazing mamas out there! I hope you have the best day 🥰

For all the beginners or newbies to the fitness world…

Swipe to learn what a Superset is, the benefits & exercise examples!

It’s gonna be one of the best ways to structure your workouts!

📩DM me if you want an example of a full body workout or other superset examples!

Sending all my love to today ✨

She is the most kind, loving, positive girl you will ever meet and every year I feel so lucky to be able to share this day with her. I wouldn’t have it any other way. 💙

Happy birthday to this beautiful soul, my best friend & twin! ✨💫🌟

I love you so much!!!

Tag a person who shares your birthday with you! 🥰

Set yourself up for success.

I am a very routine person and even having structure on the weekends, especially on Sunday is really helpful for me to make sure I set myself up for success before we head into Monday.

What’s something that’s on your Sunday to-do list to help prepare you for the week ahead?? Comment below!

𝐌𝐲 𝐭𝐨 𝐝𝐨 𝐥𝐢𝐬𝐭 𝐠𝐨𝐞𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 (𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐨𝐫𝐝𝐞𝐫):

🍎Grocery shop for the week
Make sure we get all our staples to eat the best we can throughout the week

🧹Clean the house
I have to go into Monday with a clean house (clean house = clear mind)

👚Catch up on laundry
My nemesis- but it stresses me out during the week if it piled up and I didn’t get to any of it over the weekend

🏋🏻‍♀️Check up on clients / programming
This always gets done when my daughter is napping. I check up on all my clients to see if there is anything I need to do for them this upcoming week and make sure all programs are up to date!

📆Time block my calendar: this one is huge for me.
-I have to know when my workouts are getting done (key to success)
-Add in all my appointments and phone calls to make sure I don’t double book
-Any important work task I need to get done always gets added
-All my training sessions/group classes for my gym get blocked off

🥗Meal Prep
The most important thing to stay on track! PLAN AHEAD, know your meals, have them ready to grab and go as much as possible to avoid eating out more often than not AND over snacking.

👨‍👩‍👧Family time
A lot of what we do throughout Sunday is all of us at home, in the same space but evening time is usually our time to spend together (dinner, park, bath time, etc).

What does it mean to not give up on yourself?

It means:

✨Believing you can do ANYTHING you want

✨Showing up for yourself even when you don’t want to

✨Understanding not every day will be your best day

✨Giving yourself grace when you have “slip-ups”

✨Allowing yourself to not be perfect

✨Recognizing you are a priority too

✨Realizing your happiness is just as important as everyone else’s

Never forget, we only have one life to live.

We deserve to feel our absolute best.

Choose to not give up on yourself until you get there.

You are worth it.

❤️

3 month transformation 🔥

“I love being pushed and can totally tell how much stronger I am…especially with push-ups…super impressed with myself”

This client came to me wanting to tone up…and she CRUSHED the program.

Lost a total of 10 lbs and gained so much lean muscle mass.

She did at-home workouts & incorporated cardio 2 days a week.

We focused on making sure she ate adequate calories AND protein.

But we also took into account her lifestyle. At 24 years old, I wasn’t expecting her to stop going out on dates or hanging with girlfriends for a wine night all because she was starting a program.

She allowed herself some flexibility on the weekends (while being mindful to make the best choices) so she could still to enjoy herself...

..and still SEE RESULTS.

DM me “Summer Bod” if you are ready to transform your body!

Summer is right around the corner…

Don’t wait until 3 weeks before your vacation to “lose weight”

It’s like cramming for a exam…it’s stressful and you really just HOPE it will be enough to get the grade you want…

That’s what happens when you force losing weight in a short amount of time.

1️⃣ It’s stressful: you want it so bad you are willing to go to extremes (detoxes, cleanses, fad diets, excess cardio).
2️⃣ You HOPE it’s going to give you the body you want but you don’t really know for sure if it will work.
3️⃣ You don’t actually build any good habits which means you will be right back to where you started in a matter of time.

THERE IS A BETTER WAY TO LOSE WEIGHT!

𝐈’𝐦 𝐩𝐮𝐭𝐭𝐢𝐧𝐠 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐚 𝐠𝐫𝐨𝐮𝐩 𝐨𝐟 𝐰𝐨𝐦𝐞𝐧 𝐰𝐡𝐨 𝐰𝐚𝐧𝐭 𝐭𝐨:

⬇️Lose 10-15 lbs
🔥Drop fat while building lean muscle
🍪Eat food WITHOUT restriction
👙Feel sexy & confident in a bathing suit again

𝐈 𝐰𝐢𝐥𝐥 𝐡𝐞𝐥𝐩 𝐠𝐮𝐢𝐝𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫𝐲 𝐬𝐭𝐞𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐬𝐨 𝐲𝐨𝐮:

❌Won’t have to starve yourself or crash diet and feel like 💩
❌Won’t have to do endless amounts of boring cardio
❌Won’t have to spend hours in the gym
❌Can stop guessing about what does and doesn’t work

𝐈𝐧𝐬𝐭𝐞𝐚𝐝:

✅I will show you how to still enjoy any and all foods while you lose weight
✅You only need to spend a total of 3-4 hours a week
✅Workouts can be done from your home or gym
✅You will receive a custom program tailored to you and your lifestyle
✅All the guesswork about what to do, what to eat, etc will be taken out to ensure results

Who wants to start NOW?! 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐨𝐫 𝐃𝐌 “𝐒𝐔𝐌𝐌𝐄𝐑 𝐁𝐎𝐃” for more details!

Are you looking for long-term weight loss? Save this post for reference! ↗️

Many of us have been taught the more we cut out the better, but in reality that is just not a sustainable way to try and lose weight. And frankly, won’t leave you very happy.

❌One specific food group is not the reason you are gaining weight. It’s the overconsumption of ALL foods.
✅You need to be in a calorie deficit to lose weight; it’s all about calories in (how much you eat) vs. calories out (how much you burn).

❌Restriction will lead you to binging which leads to over-consumption (ie. Eating too many calories)
✅Allow yourself to have foods you love but do it in moderation so you still get your fix but don’t completely over-do it.

❌Stop thinking you need to eat less than 1,200 calories to lose weight
✅Your body needs a certain amount of calories to even operate properly. Eat enough to support your metabolism, muscle growth & fat loss.

❌Absurd amounts of cardio is not going to get you the body you want.
✅Prioritize strength training to help you burn the most fat while also building lean muscle. This is what will help reshape your body into the body you actually desire.

❌Any product that promotes RAPID weight loss is literally a waste of money and won’t work.
✅Be consistent with exercise and nutrition, while learning to build good habits to lose weight and KEEP IT OFF FOR GOOD.

Does this sound like you?

Let me start by saying, if you aren’t actually putting in the work then my answer is going to be different…

But if you are the answer is…NOTHING.

Given you are:

➖in a calorie deficit
➖prioritizing daily movement
➖consuming adequate amount of water
➖getting enough sleep at night (usually 6+ hours)
➖managing your stress

As a society, we want immediate gratification.

So when it comes to weight loss, that means if we don’t see progress IMMEDIATELY we automatically think we need to change what we are doing. Well, we don’t.

𝐒𝐭𝐚𝐲 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.

𝐁𝐞 𝐩𝐚𝐭𝐢𝐞𝐧𝐭.

Losing weight takes time. I’m talking months to notice major differences especially with the number on the scale (which is what most people refer to when they measure progress). Gaining weight didn’t just happen over night, so losing it won’t happen over night.

(🚨 FYI: .5-1 lb per week on average is sustainable weight loss)

‼️𝐈𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐉𝐔𝐒𝐓 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞, 𝐚𝐬𝐤 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐡𝐞𝐬𝐞 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬:

1️⃣𝐀𝐫𝐞 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐞𝐧𝐞𝐫𝐠𝐢𝐳𝐞𝐝?
2️⃣𝐃𝐨 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐝𝐮𝐫𝐢𝐧𝐠 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬?
3️⃣𝐃𝐨 𝐲𝐨𝐮 𝐦𝐞𝐧𝐭𝐚𝐥𝐥𝐲 𝐟𝐞𝐞𝐥 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐭𝐡𝐞 𝐝𝐚𝐲?
4️⃣𝐀𝐫𝐞 𝐲𝐨𝐮𝐫 𝐜𝐥𝐨𝐭𝐡𝐞𝐬 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐭𝐨 𝐟𝐢𝐭 𝐛𝐞𝐭𝐭𝐞𝐫?
5️⃣𝐀𝐫𝐞 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐭𝐨 𝐟𝐞𝐞𝐥 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭?

If you answer yes to any of those, KEEP GOING. That is progress! That means what you are doing is working!

Progress comes in ALL forms so don’t minimize what you are doing because you don’t like how slow the scale is moving.

Comment “❤️” below if you agree with the above!

Creating a healthy lifestyle can take time, but here are 3 steps to follow that guarantee success! Save for reference! ↗️

1️⃣ 𝐏𝐋𝐀𝐍 𝐀𝐇𝐄𝐀𝐃
If we are looking to make changes, we cannot rely on willpower & motivation alone to get us through each day. Planning ahead ensures success.

Examples:
➖Schedule your workouts in your calendar so you know when they will get done
➖Meal prep at the beginning of the week so it is easier to stay on track & helps minimize excuses to eat healthy.

2️⃣ 𝐁𝐔𝐈𝐋𝐃 𝐆𝐎𝐎𝐃 𝐇𝐀𝐁𝐈𝐓𝐒
40% of your actions each day are not decisions, but habits. The more we repeat a specific action, the more automatic it becomes.

There are 3 stages on how to start building a habit:
✖️The Cue: The trigger that alerts your brain to go into auto mode (a specific location, specific time, etc)
✖️The Routine: the automatic behavior that gets triggered by a cue (aka the actual habit)
✖️The Reward: the benefit you get from the reward

Example: if you want to start working out
➖The Cue: alarm going off at 8am
➖The routine: getting dressed & leaving your house to go to the gym
➖Reward: feeling more energized when you are done with your workout

It takes time to build a habit, so repeat, repeat, repeat until it just becomes automatic!

3️⃣ 𝐒𝐄𝐓 𝐆𝐎𝐀𝐋𝐒 𝐅𝐎𝐑 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅
Goals keep us motivated & help accomplish things that are important to us. They help give us a sense of direction and purpose. Set both short-term & long-term goals, always be aware of them and evaluate and refine them as you learn & grow more.

Examples:
➖Workout 4x a week for a month
➖Be able to do 10 push-ups on the floor
➖Only eat out once a week
➖Lose 30 lbs in 6-12 months

9 lbs down!! 🔥 and that’s not even the best part.

This chick has worked so hard to change her mindset around food.

It’s really hard (especially as females) to do this.

We are used to thinking “I have to eat less to see results” or “I have to eat less to not gain weight” or “I cannot eat (insert food) because this is bad for me”

It’s taken some time but honestly the changing point for her was f𝐢𝐧𝐚𝐥𝐥𝐲 𝐫𝐞𝐚𝐥𝐢𝐳𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐬𝐡𝐞 𝐠𝐞𝐭𝐬 𝐢𝐧 𝐚𝐝𝐞𝐪𝐮𝐚𝐭𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐀𝐍𝐃 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐡𝐞𝐫 𝐜𝐫𝐚𝐯𝐢𝐧𝐠𝐬 𝐚𝐫𝐞 𝐝𝐨𝐰𝐧 ⬇️ & 𝐬𝐡𝐞’𝐬 𝐧𝐨𝐭 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐭𝐚𝐫𝐯𝐢𝐧𝐠👏🏼

And guess what?

Since realizing that…she’s made MORE progress in the last 4 weeks than the 3 months prior.

𝐁𝐮𝐭 𝐭𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐜𝐨𝐨𝐥 𝐭𝐡𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐘𝐎𝐔𝐑 𝐣𝐨𝐮𝐫𝐧𝐞𝐲!…𝐓𝐡𝐞𝐫𝐞 𝐢𝐬 𝐧𝐨 𝐭𝐢𝐦𝐞𝐥𝐢𝐧𝐞 𝐭𝐨 𝐢𝐭.

All that matters is you:
✅Focus on improving every day
✅Be consistent
✅Learn to build good habits while eliminating bad ones

‼️She is feeling so energized & motivated and its the BEST thing to see!

you are CRUSHING IT!!!!! 🔥

𝐃𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐭𝐨 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬?? 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 “𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌” 𝐛𝐞𝐥𝐨𝐰!