Ninja Gymnast

The raw emotion 🖤 is definitely felt in the photo!
The West Virginia course was kicking my butt
The combination of obstacle placements, climbs & swim 🏊‍♀️ were challenging 😥 to say the least.
When the muscles 💪🏻 start cramping at mile 3 of a 13 mile race you have 2 options
🔴 Mentally throw in the towel
Or
🟢 Push where you can, hydrate & refuel to do the best you can
So glad for all of the personal growth I have focused on this past year as I was able to pull off a 25 min PR from the course last year.
Why to I share this…
Because every win or accomplishment had a struggle or hardship that led up to that win.

Staying consistent and showing up ⬆️ 1 day at a time with both my nutrition and training plan.
If you follow the plan consistently the results will come.

Tuesday Transformation Shoutout 🗣
Health and Fitness is more than the number on the scale it’s about consistency and progress.
Huge shoutout to a client of mine who over the past year has made serveral lifestyle changes that are adding up to big results.
Our goal was to improve endurance and stamina for hiking 🥾 while making nutrition choices.

In the past this individual had dropped off after a couple months
Here we are going on over a year of little improvements daily as consistently and making it a lifestyle change is the top priority.
Looking forward to the continued progress as this bike ride was a super exciting message I received!

🤗 💯 A kind word has benefits for everyone! 🧡

Today we are talking about compliments. Both giving and getting them can feel great!
The person receiving the compliment feels supported and appreciated. In fact, did you know their brain registers it the same way as receiving a cash award – so basically, it’s like winning the lottery!
The person who gives the compliment also gets a rush of positive feelings that extend beyond just their mood. That’s because emotions involved with giving compliments – like compassion – helps relax the vagus nerve, reducing inflammation and improving relaxation.

But compliments actually do more than just give you a temporary mood boost. Here are just a few of the benefits:
💡Researchers say getting compliments can make it easier for you to learn new skills and change your behavior. (cool, right!?)
💰They help activate the same part of your brain that responds when you get paid a financial reward.
😀They put you in a mindset of looking for positive traits in people.
🙋‍♀️Science shows that getting into the habit of looking at the positive traits in people is a big key to developing successful relationships … so this has a big spillover effect into your life!
Your focus determines your reality! (Quote from George Lucas)
Are you ready for your challenge?
It’s to write someone a NOTE giving them a thoughtful compliment.

Are you up for the challenge? Let me know … and then come back to tell me how you felt after you sent it!
Photo credit

Continuing showing up for me each day.
Hitting those nutritional goals 🥙
Quality workouts 🏋🏻‍♀️
Been focusing 🧘‍♀️ on getting at minimum 6 hours of sleep 💤

Excited 😆 for these next couple weeks

Huge shoutout to for absolutely crushing her workouts & nutrition plan
By incorporating resistance training & hitting her daily nutrition goals she has dropped 11lbs while strengthening her core.
Keep up the good 😊 work so excited for you!

When your 10 year old is determined to win 🏆 his reading 📖 competition with you find it written on his white board about his bed 🛌 so he can see it when he goes to bed and wakes up

☝️ day at a time
That’s all it takes.
Focus on to yourself daily.
If you win the day by competing your daily goals day in a day out that’s were there progress is made 💪

Shoutout to this awesome individual who decided enough was enough a month ago.
She has been consistent on those workouts and has made nutritional changes and it shows!
Down 16.75 inches & over 10lbs 👏🏻👍🏻👊🏻
Let’s keep that momentum going
So proud of you for putting in the work!

Love 💕 that my girls love to match
They look so cute in their face paint 🎨

Keeping my eyes on my goals & hopefully encouraging others to stay dialed in along the way!

This challenge I’ve really focused on showing the journey so they can see they are capable of doing the same thing.
I don’t do anything crazy 😝 it’s just specific things daily that add up ⬆️
💪🏻 Resistance train 3-4x a week
🚶‍♀️20-40 minutes on movement daily.
Drink 💦 120oz.
🥦Hit my calories & protein daily.
You can do it too!
I’d love to to help you just shoot me a DM

Love 💕 receiving messages about my members achieving non weight loss goals.
Hard work pays off!
It’s so much more fun 🤩 enjoying life instead of sitting on the sidelines