Werk personal training

Let’s Talk Sh💩t

Let’s normalize poopin💩 I’ll be the first to admit, I had absolutely no idea what the digestion process was or the importance of regular BMs. I thought not going every day was normal!! (It’s not!)

Over the years, I’ve become so in-tune with this process and I learned how to support my digestion with food, movement, hydration and listening to my body when foods didn’t agree with it. Now, I can immediately tell when something is off and figure out what it was to avoid that or fix whatever the issue is!

Here are a few things you can start to implement to help keep things regular:

🥦Fiber: The amount will vary from person to person, but 25-35g per day is a great place to start! Oats, quinoa, chickpeas, lentils, peas, leafy greens, and fruits are all great things to incorporate that will boost fiber content.

💧Hydration: Fluids and proper hydration are so important for regularity!! I always recommend at least 1 gallon of water per day or your body mass in ounces to keep things moving and easier to pass. This is Super important if you’re trying to put on muscle and consuming a lot more protein. A high-protein diet can result in constipation, staying hydrated and consuming more fiber will help you avoid poopin bricks🧱.

🏃🏿‍♂️💨Movement: Do you ever eat a meal and feel like it’s just sitting there, all heavy in your stomach? Well, it probably is! Taking a short 10-15 light walk after meals can help the digestion process and get things moving.

🍽Under eating: Not eating enough can lead to constipation from lack of nutrients, fiber and overall waste. Which makes sense! Not eating? There’s not much to get rid of! Ensure you’re eating the proper amount of calories for your body with nutrient-dense foods with plenty of fiber!
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𝑰𝒔 𝒕𝒉𝒆 𝒃𝒍𝒂𝒎𝒆 𝒈𝒂𝒎𝒆 𝒌𝒆𝒆𝒑𝒊𝒏𝒈 𝒚𝒐𝒖 𝒇𝒓𝒐𝒎 𝒓𝒆𝒂𝒄𝒉𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒈𝒐𝒂𝒍𝒔? 🙄 ⁣⁣
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“𝘐 𝘩𝘢𝘷𝘦 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩 𝘰𝘯 𝘮𝘺 𝘱𝘭𝘢𝘵𝘦.” ⁣⁣
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“𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘢𝘯𝘺𝘵𝘪𝘮𝘦 𝘧𝘰𝘳 𝘮𝘺𝘴𝘦𝘭𝘧.” ⁣⁣

“𝘐 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘥𝘰 𝘹, 𝘺, & 𝘻 𝘧𝘪𝘳𝘴𝘵.”
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“𝘐 𝘩𝘢𝘷𝘦 𝘯𝘰 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘯𝘰 𝘰𝘯𝘦 𝘪𝘴 𝘦𝘯𝘤𝘰𝘶𝘳𝘢𝘨𝘪𝘯𝘨 𝘮𝘦.” ⁣⁣
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I understand, I’ve heard them and have personally experienced them all. I truly do. Everything may feel too much, you have no idea where to start, and you just want to feel better and look better.⁣⁣
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Good news is...(っ◔◡◔)っ “I Got You!”
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>>Stop looking back at the past and wishing upon results to happen. ⁣⁣
>>Letting life's obstacles be the reason you choose to not try.⁣⁣
>>Taking that ONE step past your comfort zone ⓃⓄⓌ & Don’t let perfect be the enemy of good! (there will always be something holding you back, and you will never have those perfect condition or that perfect situation you want. JUST GET STARTED) ⁣⁣
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Everyone has some thing in their life that makes it harder to do what they want. Obstacles are a part of life. Sometimes things happen that are out of your control. But YOU do have control of how are you want to react to these life difficulties. ⁣⁣
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You have two choices:⁣⁣
1. Give up/not try & stay stuck in your place of unhappiness. ⁣⁣
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2. Take the leap & push through to be 100 x farther than you were before. ⁣⁣
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If you are ready to take the leap & truly jumpstart your fitness journey so you can⁣⁣
>> Lose 5-10 lbs look and feel your best⁣⁣
>> Put on 10 pounds of muscle and get cut
>> Eat better and feel better ⁣⁣
>> Learn how you can easily integrate your fitness goals into your busy life ⁣⁣
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Comment “Let’s WERK” down below or shoot me a DM. 💪🏾

𝐌𝐲 𝐭𝐨𝐩 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐭𝐢𝐩𝐬 𝐭𝐡𝐚𝐭 𝐜𝐡𝐚𝐧𝐠𝐞𝐝 𝐦𝐲 𝐥𝐢𝐟𝐞 🎉⁣
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I know most of you reading this are probably struggling with at least 1 or 2 things in your fitness journey. ⁣
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Well don’t worry 𝐈 𝐆𝐎𝐓 𝐘𝐎𝐔! Here are some tips I have for you that completely changed my life & made my fat loss process so much 𝐄𝐀𝐒𝐈𝐄𝐑! ⁣
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✅Prioritize having intentional consistent training sessions: I never walk into the gym without a plan of what i’m going to train, exercises, set/reps, etc⁣ have a plan and have a purpose. Follow F**T principal. (Frequency, intensity, time, and type)
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✅Eliminated drinking my calories: I can’t even remember the last time I drank juice or soda. ⁣Don’t drink your calories.
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✅Sticking to water, diet/low cal drinks has changed my calorie intake & helped lower my sugar intake as well so I can prioritize meals! Sparkling waters will also help if your hooked on soda! ⁣
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✅Replicated my favorite foods into healthier options: Ya boy loves pizza🍕 & while I would love to eat a full pizza to myself (light work). That is not exactly ideal for my health & fitness goals. Instead i’ve come up with many different recipes like Homemade tortilla or pita pizza! TASTES 🔥 & saves me the calories!⁣
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✅Prioritize Rest & Recovery: I was someone who used to sacrifice sleep to get in workouts and even skipped rest days because I was so ambitious to reach my goals. Little did I know before me slacking on sleep + rest was slowing down my progress!⁣
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If you do all of these things above & you are STILL struggling to reach your fat loss goals. ⁣
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𝐒𝐡𝐨𝐨𝐭 𝐦𝐞 𝐚 𝐝𝐦, 𝐥𝐞𝐭’𝐬 𝐜𝐡𝐚𝐭 :) ⁣

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐨𝐤𝐞 𝐮𝐩 𝐭𝐨𝐝𝐚𝐲 𝘞𝘐𝘚𝘏𝘐𝘕𝘎 🧞‍♂️𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐰𝐚𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭, 𝐫𝐞𝐚𝐝 𝐭𝐡𝐢𝐬. 💬⁣⁣
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Nothing is more annoying than seeing someone complain about how they feel, but never making the step to change their situation. ⁣⁣
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We all have the power 💪🏾to be whoever we want to be. All journeys are different and You are not a 𝘷𝘪𝘤𝘵𝘪𝘮 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘤𝘪𝘳𝘤𝘶𝘮𝘴𝘵𝘢𝘯𝘤𝘦𝘴.⁣⁣ Don’t let YOU hold YOU back.
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✨You are capable of making the first step. ⁣⁣
✨You don’t need anyone's reassurance or approval. ⁣⁣
✨You have the tools you just need to go out and achieve your goals. ⁣⁣
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𝐒𝐭𝐚𝐲𝐢𝐧𝐠 in the sunken place 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐬 𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐞. 𝐓𝐡𝐚𝐭’𝐬 𝐰𝐡𝐲 𝐦𝐨𝐬𝐭 𝐧𝐞𝐯𝐞𝐫 𝐭𝐫𝐮𝐥𝐲 𝐦𝐚𝐤𝐞 𝐚 𝐜𝐡𝐚𝐧𝐠𝐞. ⁣⁣
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But 𝘯𝘰𝘵𝘩𝘪𝘯𝘨 𝘨𝘳𝘦𝘢𝘵 ever comes out from staying in your comfort zone. 👊⁣⁣ (that’s a gem 💎pick it up)
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I encourage you this week to try these few things…⁣⁣
1. Ask yourself how you want to feel about your health in the next 3 months?⁣⁣😊
2. Write down your goals. Make them specific and make them big with smaller goals that lead to larger ones. ⁣⁣📝
3. Stop complaining about where you wish you were and how you wish you felt, dead that ⁣⁣☠️
4. Make the DAMN leap, do the DAMN thing, and embrace discomfort. ⁣⁣That discomfort is change so embrace it! 🤗
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I promise you won’t regret it. Happy Monday Friends.
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Comment a “❤️” down below if you are going to make the step this week to get 1 step closer to your goals.

🆕 30 Day Challenge starts tomorrow 4/1. These full body workouts are attainable and will aid in helping you get to your fitness goals. These workouts can be done at home or on your lunch break at your own pace, on your own schedule. I’ll be going LIVE everyday doing the exercises with you, feel free to tap in and workout with me. Get your body moving, no matter what it is! 🚶🚶🏽‍♀️🚶🏾‍♂️Comment below 👇🏾👇🏼👇 and we’ll be sure to tag you. If you tag yourself doing the work out everyday I’ll send a free WERK T SHIRT .... WE CAN DO THIS‼️ LETS PUT IN THAT WERK!!!

Super simple breakfast packed with protein over 40g of protein. 💪🏾

Eating protein in the morning sets you up for success throughout your day- meaning stable energy and detoxification! Yes, you need protein for detox! Protein supports your immunity, detoxification and your musculature.