The Barbell Nurse

My Before and After!
It took 1 year and that’s perfectly normal. I still have more goals so my journey continues...

Consistency with the following was the key to my success:

1. Weight training at least 3-4 times a week (squat, bench press, deadlift, rows etc) progressing from body weight ➡️light weight ➡️moderate weight ➡️heavy weight and strategically changing other variables to challenge my body!

2. Eating FLAVORFUL whole Foods most of the time (I still had Friday pizza movie movie with my family & I don’t plan to stop)

*As you progress consistently with your workouts you can look at Safley adjusting your calories so you are in a caloric deficit (less calories in than you burn in a day)if weigh loss is the goal

3. Sleep well 7-8 hours
*lol I don’t know how people don’t like sleep💤 🛌, just go night night!

4. Stay active during the 24 hour day. Challenge yourself to get more steps every week or day!
*Remember your workout only accounts for 30mins-60mins of the 24hours and 8 of those you are SLEEP, SLEEP. So you have 15 WHOLE HOURS to keep moving( Dang, Dats a lot!)

5.Trust and enjoy the process!
*Give yourself Grace it can take at least 6months of being 80% consistent to see any visible results, but you are getting stronger and change is happening on the inside physically and mentally, try not to be hyper focused on the scale.

I am Not saying it’s easy, but it’s worth it😘
The Barbell Nurse 🏋🏾‍♀️👩🏾‍⚕️

Cardio can be steady state (less immediate results, but also less taxing on the joints) or HIIT (quicker results, but difficult to sustain). Try both in your program to get the best of both worlds.

12.2.2020

12.1.2020- didn’t take any progress pictures in November 🤷🏾‍♀️. “We all see it” - her stomach is getting flatter😂😂

10.22.2020

Slow and steady is frustrating sometimes but it’s always worth the sustainable results!!

10.2.2020 lost a few inches - tummy and hair cut... how cute is my mini me🥰

Let me know your reasons why!

Missed more than a few days this month and wasn’t feeling it yesterday so I asked Siri “do my workout for me.” LOL I am pretty sure she responded “keep your squats LOW and your standards HIGH”.... so I did! Got up at 0425
read my Bible and put in a 30min session 👍🏾👍🏾

Thanks for noticing my postpartum fitness progress! Y’all they even gave me a code for 10% off: FITNURSE