Boss Mindset Fitness

POV:

You have your 2nd baby in December. Life is crazy at home, now with 2 kids you are extra busy. You could make every excuse in the world to not work out but you choose discipline over motivation instead! When all your progress could be thrown out the door, fitness remains your constant.

That’s exactly what Erica did!

She is now 45 pounds down
Going from 183–>138

These pictures were taken in April —> Today

Also would like to add... She achieved this with no GLP-1's!!
We focus on strength training, walking and portion control!

Even with her weight going down she continues to get stronger. We even agreed after her 2nd baby - this is the strongest she has ever been!

Life after a baby does not have to be the end of your fitness journey. It just means you have a whole new reason to keep showing up!

So if you do it for anyone, do it for yourself, to show your kids that taking care of yourself is important. That self care is not selfish. It’s necessary for you AND them.

Great job, Erica! It’s been amazing watching you transition into your new self after motherhood. You are so strong and you look amazing! 💪🏼💕

Monday’s at home workout is short and sweet, with a little spice!

The workout….

For Time:

10-8-6

Squat Jumps
Reverse Lunge to Bicep Curl
Alt Weighted Step Ups to a box or stair (high enough for you leg to be at 90 degrees)

Rest 2:00

12-10-8
Hammer Curls
Single DB Sumo Squat (increase weight with each set)
Alt Curtsy Lunges (BW)

Rest 2:00

Then
40 alt bw walking lunges
40 banded or DB Bicep Curls

End with a 10-20 minute posture walk

Score = time for entire workout including breaks (don’t include walk time in your score)

(Posture walk - Look forward with your chin level, keep your shoulders relaxed back and down, engage your core, and strike the ground softly with your heel before rolling forward to your toes.)

These workouts are included for any Boss Mindset Fitness client to use on their off days (also included in any BMF program/active clients) .

-They are great for anyone who has limited equipment (only need a set of DBs or bands for most workouts)

-Missed the gym and need to hit a workout from home

-Anyone who wants a structured routine without breaking the bank!

Only $45 a month!

August training chronicles!
Doing what I love and loving what I do 🫶🏼

Your only limit is you.

Friday Workout From Home

Abs and Back

Warm Up-

:30 on :30 off 3x
Heel Tap Crunches
Low Plank
Supermans (hold :02 at the top)
High Plank
2x

Workout-

10 Sit Ups
10 S/A DB Row’s (each arm) (I used a 40 # DB)
3x

10 Leg Lifts
10 Reverse Fly’s (I used 8 # DB on first set then 10 # on last 2)
3x

Then a 12 Min AMRAP of

12 Single DB Bent Over Row (2 hands on single DB) (I used a 40 # DB)
12 Alt S/L V-Ups
12 Push ups (any way you want)
12 V-Sits

Score = Rounds + Reps on AMRAP
(Indicate what weights you used in your notes)

This whole workout + warm up took me 34 minutes. Abs were on 🔥

Need a routine to follow from home?
Short on time?
Want a structured program that doesn’t break the bank?

This is for you!

$45 a month , daily workouts from home accessible through an app.

Ask me how to sign up!

Abs and Shoulders from home

Tri-Set 1:
10 Sit Ups
10 Reverse Crunches from Floor or Bench
10 Lateral Raises
3x

Tri-Set 2:
30 Alt Plate or DB Russian Twists
10 Leg Lifts
10 Front Raises
3x

Tri-Set 3:
10 Side Bends (Single DB) (Each Side)
10 Sprinter Sit Ups
10 Ball Slams, 20 Rope Slams, or 10 DB Shoulder Presses (seated or standing)
3x

indicate what weights you used in your notes

I used
8 # DBs for front and lateral raises
15 # plate for Russian twists (can use a db as well)
35 # DB for side bends
20 # ball for ball slams

This whole workout, including warm up took me 33 mins.

-New workouts posted weekly (but a structured routine)
-Minimal equipment needed
-Video links provided for more uncommon exercises
-I will answer any questions you have

Missed the gym? This is a good way to still get a workout in from home.

You can get all of this for $45 through the app SugarWod.

Ask me how! ☺️

I’ll always keep it real with you guys.

I have spent over half my life obsessing over how I look. Maybe longer…. Which is really sad if you think about it.

After I had Bridgett I noticed a lot changes that I didn’t have before and still have 2.5 years later.

Even though I’m a few pounds lighter than I was before I had her, my body has physically changed. And I see it every day.

But lately, I have been trying to rewire my brain, and here’s what has helped me…

🤍 Catch the negative thought. Instead of letting it spiral, simply notice it. “I’m criticizing myself again”.

🤍 Ask yourself, “Would I say this to my daughter, my best friend, my clients or another mom?” If the answer is no, why is it okay to say it to yourself?

🤍 Replace the criticism with one thing you are grateful for. Maybe your legs carried you through a workout. Maybe your arms hold your child every day. Maybe your body simply got you through another day at work.

🤍 Remember that your body is the least interesting thing about you. Your kindness, the way you treat people, your work ethic, strength and health will always matter more than the size of your body.

🤍 Repeat it over and over, Your brain believes what you consistently tell it. If you have spent years criticizing yourself, it will take time to build a different thought process but it is possible.

I’m still working on this every single day. I don’t love every part of my body all the time and maybe I never will. But I can choose to respect it, appreciate it and thank it for carrying me through some of the most beautiful and difficult days of my life.

This doesn’t just apply to moms, anyone out there who’s ever struggled with these feelings!
Just remember,

Strong over perfect, every time. 🤍

I have never been one to hate on other women especially moms..
My thought process is…

Wear the shorts
Wear the makeup
Stay home
Work full time
Breastfeed
Use Formula
Co Sleep
Transition quick

As long as you’re a genuine person, you do you boo.

But after becoming a mom, I noticed women hating on other women turned into mom vs mom. The judgement is real. Online and in person.

Being a mom is so hard. We are all out here trying to do our best for our kids with the information we have.

But not everyone’s 24 hours look the same. Not everyone’s child has the same personality. Not everyone has the same help, finances, schedule or mental load.

The same thing applies to health and fitness.

Some moms can wake up at 5 am and work out
Some are surviving on broken sleep and doing what they can
Some have childcare
Some don’t
Some are focusing on just moving their body
Some are focusing on a finding themselves again

I think instead of judging each other, we could spend a little more time cheering each other on. This s**t is hard and I question whether I’m doing the right thing every day.

I’m coming here to say.. if you are a mom whos ever felt judged, defeated, overwhelmed or like you lost a piece of yourself, this is a safe space… because same.

Also if you’re a mom who needs help finding yourself again. You can start with something as simple as moving your body. One walk, one workout, one small step. Starting small can help light that fire and remind you just how strong you really are! 💪🏼

I’m here for the moms out there doing their best! 🫶🏼

Tabata Style Workout
:30 sec ON :30 sec REST
Repeat 5x

Donkey Kicks (right leg)
Donkey Kicks (left leg)
DBL DB Squats
Tall Step Ups (BW)
DBL DB RDL’s
Wall Sit

Add a band for an extra 🔥

30 mins —> Done ✅

Want access to more in home workouts like this?

$45 a month you can get structured in home workouts that range from 20-60 mins working all muscle groups and stimuluses with minimal equipment.

Message me for more information! 💪🏼

Sundae Funday!🍦🍭🏃‍♀️

Ran the Olathe Treat Trot 10k bright and early this morning! 🌦️

I got 1st in my age group!

I felt really good on this run and it made me realize how much I miss doing races. Always a fun time when you are running with friends 🏃‍♀️

Happy Sunday!