What are your favorite protein flavors? Mine are PEScience vegan chocolate bliss and cookies and cream🙃 normally I use protein powder for my oatmeal and in shakes - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #pescience #proteinpowder #iifym #veganprotein #veganproducts
Basic ingredients for my morning oatmeal: PEScience vegan protein, oats, cinnamon, and almond butter😋 the chocolate bliss is my favorite vegan flavor then peanut butter - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #oatmeal #pescience #365wholefoods #iifym #iifymgirls
Green box dinner at school👌🏽 there are healthy options on college campuses you just have to choose them - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #collegefood #mealideas #funsizedmealideas #Repost @funsizedhealthnut with @insta save.repost • • •
Green box dinner at school👌🏽 there are healthy options on college campuses you just have to choose them - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #collegefood #mealideas #funsizedmealideas
If you like protein cookies then I suggest you try Lenny and Larry’s Birthday Cake flavor 9/10🍪 macro cap for the first night of being back at school - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #proteincookie #lennyandlarrys #sunbutter #betteroatsoatmeal #iifym #iifymgirls #mealideas #funsizedmealideas
One of my last dinners at home before heading off to school😬 nutrition tip: fill half of your plate with vegetables of your choice for micronutrients and to fill you up (this dinner consisted of Brussels sprouts, cauliflower, sweet potatoes, egg whites, and almond butter ) - - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #mealideas #micronutrients #complexcarbs #nutritiontips #funsizednutritiontips
Snack-time again! One of my favorite bars and oats to keep me full during the day😋 complex carbs and healthy fats are a smart combination when you become hungry. 10/10 for this bar of Perfect Bar flavors - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #oatmeal #perfectbar #iifym #fulldayofeating #snacking
Here are some of the supplements I take for reference: Far right is a digestive aid- help with digestion and regularity Omega 3- for bodily functions including muscle activity and cell growth, and brain function Vitamin D (because I’m not in the sun that much )- inflammation, bone health Multi vitamin- to make sure I’m covering all of my essential vitamins and minerals - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #supplements #multivitamin #probiotics
I know this meal looks bland but don’t be fooled by the lack of color🙃 sweet potatoes, cauliflower, and egg whites offer vitamins and minerals such as potassium, vitamin c, magnesium, and protein (other food includes beets and avocados ) - - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #iifym #sweetpotato #mealprep #mealideas
Kodiak cake protein waffles for breakfast🍓🥜 I just used water, kodiak cake mix, and PEScience protein powder - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #proteinwaffles #kodiakcakes #pescience #iifym
Good workout powered by PEScience orange creamsicle aminos😁 I realize that I am not the most strong, shredded, experienced, etc. person out there but I have a lot to share with anyone who needs fitness, nutrition, and mental health advice❤️ - - #workoutmotivation #gains #fitness #healthynotskinny #healthyforme #recovery #bulkingseason #balancedlife #funsizedfitness #strongnotskinny #pescience #amino #recovery #strength #femaleempowerment
Oatmeal hack: put cereal in cooked oats for taste and texture😋 my go-to snack is instant oatmeal and a protein bar 6/10 #iifym #iifymgirls #strength #strongnotskinny #healthylifestyle #healthyforme #funsizedfitness #lowsugar #oatmeal #fitjoynutrition #balance #macrofriendly #macros #gains #nutrition
#Snapchat saw it first 😝 My quads looked good today! Haven't been "feeling myself" lately, but I know we all feel that way sometimes. I love seeing you guys' progress. It motivates me! #quads #legsfordays #stronger #strongissexy #fitgirls #fitmama #momswholift #momoftwo #momisthenewsexy #latinas #madre #mama #gymselfie #motivated #funsizedfitness #bouttathrowndownonthesehashtags #squats #onelifefitness #fitfood #strongertogether #upfromhere #gimnasio #fuerza #martes #bulkingseason
When I couldn't make it up one flight of stairs without getting out of breath, I knew it was time to get serious about my health. Three years later, I'm feeling better and fitter than I've ever been. If you think it's impossible, it's not. It just takes a lot of work and a lot of love for yourself. #funsizedfitness
Flash back to last Monday w/ the amazing @betancourtheth can't wait for more flow sessions. #animalflow #equinox #movemonday #lateposts #startingpoint #lotsofworktodo #flow #downtime #southbeach #miami #personaltrainers #mobility #stability #functionalfitness #funsizedfitness
Let me let you in on a little secret ladies: the "fitness industry" is effed up. If you're skinny you become a target for all personal trainers to try and get you in bikini competition . You go through strict diets to prepare for stage, only to end up binging after your show and ending up with a deformed way of eating and sometimes even an eating disorder. If you're overweight you aren't taken seriously, unless of course you have some crazy transformation-then you earn some creditability. If you have muscles, well then you look like a man or are on steroids. We spend time idolizing photoshopped pictures that just make us feel less about ourselves, and #selflove is a trending topic amongst everyone! But here's the problem, self love is really really hard. And telling somebody just to "love yourself" isn't always easy. It's hard. It's hard for me too. Is self love important? Yes, absolutely. But it's going to take time and practice. Pay very close attention to who you're following. Stop idolizing photoshopped pictures. My advice: Unfollow those accounts immediately. This has been weighing so heavy on my heart lately I just had to write about it. Another side note, stop doing cookie cutter working/nutrition programs that aren't personalized to YOU. Everything needs to be personalized.
🚨Workout Alert 🚨 Set your timer for 15 minutes and complete as many rounds as possible: 9 squat press 6 step ups (6each leg ) up-chain* starting with 1 push-up with feet up. *up-chain means the first round you will do 1 rep, second round you will do 2 reps, 3 round 3 reps, etc. . Comment below How many rounds do you think you can get in 15 minutes? ⬇️ And then let me know how many you actually completed in the 15 minutes. I got 9. . If you aren't sweating by the end you didn't work hard enough 😅 @90degreebyreflex
Definitely how I feel after that workout: badass for sure! And here's the thing, it only took me 30 minutes to complete. Be on the lookout for my next post where I'll share a sneak peak into my workout. You can do it #athomeworkout or #gymworkout Happy Lifting 💪
Don't ever let somebody else bring you down. Cliché I know, but as I've gotten older I realize more and more that those cliché sayings are actually the most true. I've been spending lots and lots of hours dedicating time to make my dream of living near the ocean come true, and not going to lie, it hasn't always been easy. Sometimes you're met with a lot of resistance, especially from people who may not understand you. But know what's in your heart. What are you yearning for? What are yo my passionate about? What makes you want to wake up in the morning and actually be excited to do?! Then freaking do it!!!!🔥
This is my happy face when I go to the gym for the sauna, stretching, and foam rolling. Holy smokes I am sore everywhere 🔥💪😆
If you want to torture your legs in less than 30 mins, try this: Circuit 1: 45 seconds left leg reverse lunge 45 seconds right leg reverse lunge 45 seconds alternating reverse lunge *repeat circuit 3 times Circuit 2: 45 seconds left leg forward lunge 45 seconds right leg forward lunge 45 seconds alternating lunges *repeat circuit 3 times. #LEGSONFIRE 🔥🔥🔥💙💙💙
Ladies, listen up👂 if you want your booty to grow, you have to EAT IN A SURPLUS. You cannot train your glutes, and then restrict your calories to freaking 1,000-1200 per day and expect those muscles to grow. You're starving the booty!! If you don't have excess body fat to lose, EAT GUUURL EAT. If you have excess body fat to lose, and still want to grow a booty you have to be okay with bulking. For me, I feel like I'll always be trying to lean out, so my glutes don't necessarily "grow" but they can still be worked out resulting in a lifted booty. Stop squatting everyday, and hardly eating anything because that shizzzzz isn't helping ya sista. 💙
Stole from the @thefuckitdiet You didn't wake up one day hating yourself or your body. You learned to do that. Your mind conditioned you to do that. Society and the media helped you do that. But here's the kicker, you can recondition your mind to really really love yourself.
So when I first looked at this picture I thought: Oh my tired eyes. My hair, ugh it's obviously not cooperating, my arm looks----! And then I stopped myself. My eyes have seen the most amazing things. I GET to wake up everyday and see the beauty of the world, my handsome hubby, and my cute precious furbabies. These eyes are amazing. My hair, it's basically amazing and I got blessed with good hair genes, and it grows faster than weeds in a garden. I am blessed. And my arm, its strong and can hit a tennis ball pretty dang good, oh and it allows me to give and receive hugs because sometimes you just need a damn good hug, especially on days like today. #selfloveclub
Happy 1 month + 1 day (we couldn't celebrate yesterday bc somebody Aka Ryan aka gramps was tired )😜 . You know what I can't wait for? I can't wait a few years from now where we are thinking back on our lives and where we were. Seeing how far we've gone. Realizing we made all our dreams come true. Realizing we didn't let anything stop us. That's what I can't wait for. As for now, let's enjoy the ride & persevere through everything. Because as long as I have you I have everything 💕 @ryanbfitness
A snippet of today's workout. Today I focused on my glutes and hammies. If you're trying to build up those muscles there be sure to do activation exercises beforehand. Chances are those muscles are pretty weak and if you don't fire them up before trying to target them your stronger muscles will take over (this is why the participants in the glute challenge awhile back did about 5,000 glute bridges 😂😂 ) . This video is a tri set including sumo squats. One legged hip raise. And then regular hip raises. . For my full workout going my Private FB group: link in bio
You don't have to look like you just stepped off a bikini competition stage or walked right out of a fitness photo shoot to be good at what you do or to feel like you belong in the gym. Newsflash-nobody is really looking at you nor do they care about what you're doing. 9 times out of 10 they're focused on themselves. Don't be afraid of stepping out of your comfort zone. If lifting is something you want to start doing, I'm hosting a #ladylifters class starting Wednesday May 10 @healthy_edge @ 4:30 pm. Join me. You don't have to be great to start, but you have to start in order to be great.
When doing lateral raises or working rear delta, chances are you need to go a lot lighter in weight than you think. Focusing on the mind muscle connection is huge and so many times I see females using wayyyy too much momentum when working out upper body. Trust me from experience It's more important to squeeze the muscle and use lighter weight than it is to swing heavy weight around. Slow and controlled concentration.
Never let somebody tell you that you can't do something, even when that somebody is you. Sometimes we can be our own worst critics, but it doesn't have to be that way. Positive affirmations have changed my life. When you change your life and become positive it has a domino effect on everything else in your life. Choose happiness.💕
So glad I was able to get a sweat session in before the craziness of our reception starts💙🔥🔥 I love the feeling of accomplishing a hard workout and being soaked in sweat. I know I'm not alone lol
LADIES: this workout is great for lifting that booty 🍑🍑🍑 I am SO sore from doing these yesterday!
Nothing like a great shoulder day💪 pump pump pump it up 🔥
If you can't find one be one. Your reality is a reflection of your thoughts, and what you focus on. If you focus on the bad, your life will seem bad. Stop being a negative Nancy and turn into a positive Polly 🤣💁
I've been doing so many informational videos on nutrition and fat loss in my exclusive VIP Facebook group. Link is in my bio and it's FREE. You want the secrets to eating healthy without a diet. Click the link in my bio. The industry has been feeding you LIE after LIE and I'm here to tell you the truth!
Make your Monday great! Hopefully everyone's Monday went a little smoother than mine 😂🤣 😑🙃🙂
This hurts a hell of a lot more than it looks. Ouchy. My legs are ALWAYS tight so foam rolling is a must.
Cannot. Will not. Everyone has their "days" BUT as soon as I get around a negative person I can literally sense it and every part of me cringes... like life isn't that bad people. I promise. You have a choice. You should choose happy. It makes life so much easier.
Can't believe we're already on day 3 of my free 5 day course on how to breakup with your diet!!! These ladies are doing phenomenal and really going through the mental steps in order to say goodbye to silly diets for good!! 💙Not too late to join just click the link in my bio 💙
A of the times people will tell me, "I wish I had your confidence," or "If only I had your confidence, then I could do ______." (Insert whatever thing they think they can't do because of how they look" . BUT here the thing. I haven't always been this way. A couple years ago you wouldn't catch me dead posting a picture like this. I would look at myself in a bikini and notice all the things I thought were wrong with my body. . I would avoid any and every function that involved a swimsuit or a pool. And if I did go, I would petrified to sit down because god forbid somebody see my stomach Rolls. How ridiculous right?! I mean think about... they don't make coverups for men. Wanna know why? BECAUSE THEY DON'T CARE! . Fast forward a couple years later and I was the one who wanted to take this picture 💙 I stand here in confidence knowing that I love myself more than I ever have before. 💙 Allowing others in my life to love me more than ever before💙 Standing with my hubby in all our beach glory.💙
Be gentle. Be kind. You're trying.