Boss Mindset Fitness

14 years later
Same person
Same personality
Same hair color

50 pounds lighter

-No shots
-No surgeries
-No medications

Just a desire to feel confident in my own body
Learning realistic ways to do so
Researching, listening, learning
Absorbing knowledge and applying it to my life

If you would have told me at 18, I would be where I am today. I wouldn’t have believed you.

Everyone is capable of change
And it’s never too late to start!! ❤️

Why I made -discipline over motivation- a tagline for my business and my life…

I’m not going to sit here and pretend I want to workout every day, meal prep on weekends, or eat that meal prep through out the week. Someday’s I feel like I have a million things on my to do list and fitting in a workout is the last thing I have time for. Sometimes I would rather nap than workout. As a mom now it’s become even more difficult. BUT

I don’t know one person who works out consistently who hasn’t had a day where they just don’t have the motivation….

I get the question all the time, “where do you find the motivation”?

Truth is, it’s not motivation it’s discipline.

Discipline is the practice of training yourself to maintain self control and act consistently toward a goal. To stick to a schedule and put in hard work regardless of your current mood or motivation.

So next time your motivation is out the door, activate your self discipline…

Here are some tips that help me.

• Have a set time to workout. Don’t schedule appts during that time unless you absolutely have to. Don’t change that time, don’t skip that time and say you will do it later, knowing you won’t. Stay consistent with your workout time.

• Just show up. Don’t overthink it, go to your workout space, in your home or gym. Grab a dumbbell and start moving.

• Trust you will feel better after. I never regret a workout, I always come out feeling more awake, more alive and overall thinking more clearly.

• Meal prep on Sundays

• Meal prep for 3 days a week. Don’t try to over do it and cook all 5-7 days at a time. Start small and have some food ready to grab and go.

• Practice Self Discipline. On the days you don’t feel like doing it, do it any way. And the next time, and the time after that. Practice keeping yourself accountable and watch how much you grow as a person in all aspects of life.

Practice it. Preach it. Own it

Discipline > Motivation Always

Had no time yesterday so pulled myself out of bed at 4 am to do MURPH with the rooster crew at !

🇺🇸 Murph is a hero WOD 🇺🇸

1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

This was my first time doing it with a 14 # weighted vest!
My goal was under an hour and I came in at 59:15 so I was happy with my time.

I hope everyone a happy and safe Memorial Day Weekend and don’t forget what this weekend is truly about! ❤️🤍💙🇺🇸

❗️NEW PROGRAM ANNOUNCEMENT❗️

I’m excited to launch a brand new option of training through the app SugarWOD!

This is perfect for anyone wanting structured workouts, accountability, build strength, endurance and support weight loss. Without committing to personal training and breaking the bank!

Here’s how it works👇

Each week I’ll be posting At-Home workouts that can be done with minimal equipment. Workouts will range anywhere from 20 - 60 minutes and will include things like:

🔥 Full body workouts
🔥 Legs & glutes
🔥 Chest & tris
🔥 Back & bis
🔥 Shoulders
🔥 Abs
🔥 HIIT
🔥 Steady-state conditioning

This is DIFFERENT than my personalized online training plans.

These workouts are not individually customized but they are programmed with purpose for anyone looking to:
✔️ Build strength
✔️ Improve endurance
✔️ Stay consistent
✔️ Feel healthier
✔️ Support fitness goals including weight loss

I was introduced to this app through the gym I train at and I love how user friendly it is!

Everything is ran through the SugarWOD app where you can:

✅ Log your workouts
✅ Track your progress
✅ Record weights/times/results
✅ Stay accountable
✅ Be part of the community

💵 Cost: Only $45 a month 💵

If you’ve been wanting guidance, structure, and motivation without the price of 1-1 training. This is for you!

Message me if you want in or have questions or want to sign up and I can walk you through the process!

(Available on Apple and Android)

(ALL active/current in-home and online clients will have free access to the app)

✨30 minute at home DB only - leg workout ✨

We underestimate the power of DBs
We underestimate the power of 30 mins

Weather you are short on time, short on equipment or missed your gym session. You can still do a lot from home with just a set of DBs.

Save and try this workout the next time you are in a crunch!

16-12-10-8
DBL DB ALT Reverse Lunges
Superset
DB RDLs

16-12-10-8
DBL DB Calf Raises
Superset
DBL DB RDLs

Hip Thrust Drop Set
12,12,12 x3

Perform 12 hip thrust with heaviest DB, immediately drop lighter and perform 12 more reps then repeat 1 more time. THATS 1 SET! Do this 2 more times. Rest :90 in-between your sets.

Not enough for you? Perform 20-30 mins of steady state cardio after

Not heavy enough? Slow the reps down to a tempo 😈

Beginner? Drop the reps down to 10-8-6-4 , lower weight or even body weight!

Statistics show strength training 2x a week for 30 mins a day can lengthen your life expectancy by 70%. 70%!!!

So if you feel like you aren’t doing enough, remember you are doing enough!

Let me know if you want more content like this!

‼️Client Shoutout‼️
Harmony has been putting in some work in the early hours of the day for the last 6 months now! She has lost 10-1/4 inches around her Chest/Waist/Hips/Bicep/Thigh. 10 inches!! She is down about 7 pounds total.

She came in wanting to be stronger, healthier, lose weight and tighten up. That’s exactly what she’s done!

Body recomposition is the key to having a more sculpted, toned and lean look. You are gaining or maintaining muscle while losing fat.

The scale is not the best measurement of progress. Pictures/Measurements/How your clothes fit are.

Strength training is the only way to achieve this and a lot of people don’t want to take the time to do it or get discouraged if the scale isn’t dropping every day.

But even though scale progress is slower..
What Harmony is getting is
• A faster metabolism (more lean muscle = less fat)
• Sustainable progress (less fluctuation, more maintainable)
• A strong lean body (gaining muscle and losing fat not just losing overall weight)
• More free time (not spending hours on a treadmill)

With the right diet and workout regime you too can achieve this!!

If you’re not looking for an easy way out, willing to put in the work and trust the process. You can do this too 💪🏼

Keep it up Harmony!! 💪🏼💪🏼👏🏻👏🏻🔥🔥

March Madness 🍀

Still seeing red 🔥

3rd HYROX ✅
1st PRO DOUBLES ✅

Still coming down from all the excitement from last night!

Me and my partner .baileyjo showed up and showed out in Houston with a time of

1:19!

My goal was 1:20 so super happy with how we did.

We were 115th out of 359 in our division
31st out of 106 in our age group

So thankful Bailey was able to jump in with me last minute and she absolutely killed it 🔥

After 15 years of not seeing each other, it felt like more than just coincidence… like the universe had a plan. We were meant to do this together 🏃‍♀️

I’m thinking Miami next?? 😜

My online client is finishing up her 12 week program this week and WOW…

12 weeks of strength training, endurance training, showing up and fueling her body properly. The changes speak for themselves!

No extreme dieting, No cutting out foods, no shots, just smart training and consistency.

Imagine where you can in 3 short months!

Keep it up!! 💪🏼🔥