“Simplify your life & set your priorities in order.”
I need to remind myself of this on a daily basis, but it truly is my answer to balancing it all.
So yeah, sometimes the house isn’t perfectly clean, and I know there are weeds in the flower bed and that I desperately need to clean out my closet. But however messy the house may be, I do focus on the things that are of most importance to me - and I make sure to incorporate them into my daily routine.
I want to:
-live a healthy and active lifestyle —> so I workout from home and take time to plan and prep our meals every week.
-deepen my walk with the Lord —> so I get up a little earlier every morning to have some quiet before my day gets started.
-be a good and present mama to my sweet boy —> so I choose to work night shift to be home with him during the day, and unplug after nap time to spend quality time together.
-use the passions and gifts that God has given me —> so I coach to make a difference in the lives of others.
Do you struggle with getting your priorities in order? Do you need help simplifying your life so that you can better focus on the things that are truly important??
My April wellness group is now open for registration, and we will be spending an ENTIRE WEEK focusing on just that!! The rest of the month?
-at home workouts
-meal planning and prep tips
-one on one coaching
-daily check ins + more!
Interested?? Drop a ❤️ below for more details!!
Finally, my 3 day stretch at work is done and I deserve this 😛
Submitted my final photos for the @1stphorm
challenge on Sunday, but thought I’d also share them and my experience with y’all. I don’t usually share numbers because they’re specific to my body and never tell the whole story, nor should ever be compared to the person next to me but for this challenge:
Starting weight: 140 lbs
Final weight: 125.2 lbs.
Total inches lost: 12 inches (primarily in my upper-back/chest and waist).
What those numbers don’t show is the mindset that transformed. The tenacity, the intention, and the purpose that shifted. The faith and the confidence that strengthened. And the connection to a community that inspired me anytime I fell. I’m not going to sit here and tell you this was easy and that I made every choice perfectly. Because this process isn’t supposed to be perfect, it’s supposed to be sustainable. I still ate chips and salsa. I still occasionally had beer. I still did things in balance and moderation, while staying completely consistent in the gym.
For so long I’d been trying different things to help me fall in love with fitness again. I was always unsuccessful because of the mindset and excuses I made. When I started to see my health as an opportunity and not an obligation is when I started to see the growth happen. @ashnordman
helped me to realize this and I’m super thankful to both her and @1stphorm.
The fire is officially lit up my friends. We were made to do hard things, & we were also made to move💙#transformationtuesday #1stphorm #teamashnordman #100to0 #transphormation
Feel the shoulder 🔥 with this huge burnout 600 rep set:
DB lateral raise 25//cable upright row 25 x 3
Cable rear delt flys 25//DB Arnold press 25 x3
BB shoulder press 25//BB front raise 25 x3
Front to back shoulder press 25//DB rear delt flys 25 x3
Still not feeling 100%, at times it was hard to catch my breath and I even modified a few moves, but what I didn’t do was quit or skip it. Not going to lie I thought about it, but knew I would regret it later. It really did feel good to sweat, even when I couldn’t breath 😂😂😂! If you quit the only person you are giving up on is yourself. #80dayobsession
✖️“Part of being an adult is taking responsibility for resting your body and your soul... and part of being an adult is also learning how to meet your own needs. Because when it comes down to it, with a few exceptions, no one else is going to do it for you.”
>>> Shauna Neiquist, “Present over Perfect.” <<< -
We’ve all heard the staying, “You can’t pour from an empty cup.”
This becomes more and more true the older we get, the busier we get, the more kids we have, the more responsibilities we have...
Think about if your best friend was always saying how busy she was all the time with her job, and//or because she has a couple kids, and she always talked about how exhausted she was and how she felt like there was never enough time to get everything she needed done...
Wouldn’t you want to help her find ways she could ask for help so she could take care of HER needs, first!? Wouldn’t you want to help her see that it’s not selfish if she lets certain less important tasks stay undone so she can take some much needed and deserved time for herself!?
We’re so quick to want to help our loved ones find time for themselves, so then WHY can’t we feel the same way about ourselves!?!?
I know this may sound crazy, but the more you feel like you have NEGATIVE TIME for yourself >>> the more you NEED to prioritize yourself!!!
It doesn’t have to be anything crazy!! As long as you’re doing SOMETHING that’s for YOU, that YOU love, that helps YOU feel happier, healthier, more rested, well fed, etc...
By making yourself your priority, you’ll become an even BETTER version of yourself, and THAT is who you’ll be able to give to others!!! ❤️
It’ll seem impossible at first, but it IS possible and YOU deserve it!!! 😘
If your planing to eat fruits as first meal of the day (empty stomach) please think twice.
No citrus fruits! Start with watermelon instead. #fruits #healthylifestyle #detox
On an empty stomach, your body can efficiently absorb all of the nutrient goodness from the watermelon while allowing it to cleanse your entire GI tract. But, if watermelon is eaten with other foods or while you have other food still in your belly, all of the benefits of watermelon are drastically reduced #makinghealthychoises #fitmom #fitnurse #fitness #healthyeating
I literally spent 19 minutes in the bathroom debating whether or not to work out...I could definitely use the extra hour of sleep obviously, since the bags under my eyes have bags of their own...but, I know for a fact that if it doesn't happen early it won't happen at all!! I would be mad at myself later and spend all day distracted. I'm just too busy to lose focus right now.. so I used the #5secondrule
and just changed my mindset. Got it in and now I can move on to the rest of my day feeling accomplished 😁 A little yellow pre-workout called energize aka unicorn juice also helped my finish this new round of AAA that I love to hate.. Can you say holy hell??? 🤤🤤🤤😲😲😲
Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live. Do one thing every day that scares you.
Transformation Tuesday 💪
So round one of 80 day doesn’t look like a huge change 👀 but the strength gained and non-scale victories have been amazing this round 😍
Sometimes the changes don’t look drastic but the mental changes can be huge 🤯
When I think of working out I always used to think cardio cardio cardio🏃♀️ Weights were not really in my mindset🙅♀️regardless of how many times my hubby said they would be amazing for me💑
Having the strength in my lower back to lift 🏋️♀️the heavy patients 👩⚕️ and not wake up each day in pain has been amazing 💁♀️ Get out of your head 😳
Get out of your comfort zone 😬
And shock the heck out of yourself🤸♀️
Arm day like a boss! Knocked out another 10 minute mile the day after leg day also. I may be walking like a new born calf, but I got it done. Don’t expect any heavy lifting from me today.
What will you make of today!? (I’m talking to myself) 🙋♀️ I went to bed well close to midnight last night, from charting😖, and still had a couple of visits to chart this morning between my preworkout meal and my workout. So I almost said “screw it” to the workout.👇👇👇 BUT WITH
👎Sunday and Monday a bust on my nutrition
👎anxiety and depression trying to creep up on me
👎my wrist and joints aching MORE
👎clutter in my mind
👎feeling tired and restless
👎feeling heavy and weighed down
I pressed play, got my lunch together and say LET’s GO to my Challengers!💪💪💪💪 One workout may not mean much to some, but saying yes to this workout is a BIG DEAL to me!! So again I ask what will you make of today!? Talk yourself out of the funk! If you need help, let me show you how my team does it! 💟Message me💟
#80DayObsession #80DO #beachbody #fitmom #beatdepression #fitnurse #autumncalabrease #teamac #homehealthnurse #wife #mom #getobsessed #healthyliving
5 AM may just be a little to early for zombies. Just sayin’ 😜
So I'm a sucker for morning ab photos (left- Feb 14, right- March 18)There I said it. I love seeing how my body is changing in such a short amount of time with clean nutrition and fitness. A year ago I would hate looking in the mirror because I didn't see the body I wanted. I had had spent 9 years going to bootcamp classes. I loved the group feel and we were always there to support each other. I felt so great and fit. Then I spent two years sick with gut issues and fatigue. I stopped going to the gym and just left the house to go to work. After some tests I found out I had celiacs disease and with changing my nutrition I was feeling back to myself and ready to get back into fitness. Now I don't have to leave my house to get my workout in. I have found a wonderful group of amazing women that keep me accountable, motivate me and cheer me on. I've never been so happy and content.
The thing is, I want others to feel as good as myself. I want others to pull themselves out of a place they don't want to be and join me. I have two challenge groups starting starting in April. I want you to join me. I want to support you and guide you and never leave your side. Comment below "I'm in" and I'll get right back to you. You tell me your goals and I can set up the perfect program for you. It just takes that first step ❤️
#fitover40 #cathlabnurse #fitmomof3 #celiacfit #paleofit
, #momswhoworkout #basementworkout #fitmomsofig #teamac #momswhosweat #fitnessgirl #fitnurse #dogmom #soccermom #hockeymom #trainharder #strongmom #coffeemom
If you can’t be you for you- what’s the point?
Shirt from @thebebrand
Testimonial Tuesday: .
K came to me last summer depleted, exhausted and over-exercising. She was a busy Mama with two beautiful kiddos who wanted to be back to her old self with plenty of energy to devote to caring for her family, being an attentive spouse and enjoying exercising and traveling.
We created a 3-month program specifically to identify the root causes or her exhaustion, poor sleep, food cravings and unwanted weight gain.
We did routine labs and saliva based adrenal testing...we adjusted her nutrition, sleep hygiene, exercise program and helped reduce inflammation. We worked on a systematic way to tap into the parasympathetic nervous system (yes, I get nerdy with my clients!) to help her relax and enjoy her life more. We added supplements to help support and nourish her body.
And guess what happened?? .
She followed our plan.....to a T. She went from Surviving to Thriving in her exact words: “To say that I desperately needed Cynthia in my life would be a vast understatement...I was riding the struggle bus and I felt like an utter failure in most aspects of my life...I was gaining weight, struggling with extreme fatigue, and was experiencing life altering depression, anxiety and mood swings....after my first call, I realized what I was experiencing was treatable...and I have made an astounding comeback...I feel like myself for the first time in YEARS”.
Pretty powerful, right?
I am GRATEFUL, honored and blessed that I can help SERVE women and help them regain their health and vitality. .
Reach out through my website for a free 30-minute discovery call to see if Surviving to Thriving is the right option for you. I would love to connect and help you!
#testimonialtuesday #takeaction #surviving #thriving #chtwellness #forwardthinking #growthmindset #selfinvestment #inspiringothers #growthmindset #selfinvestment #dailyhabits #inspiringothers #liveyourpurpose #betteryourself #moveforward #createyourownhappiness
#fitpreneur #fitnurse #fitmom #instafit #nurselife #nursepreneur #loveyourself #bodypositive #hustleformuscle #yougogirl #heartstrong #likeaboss
You don’t grow when you’re comfortable 🙅🏻♀️. In order to grow you gotta get outta your comfort zone in both life and fitness 💃🏻💪🏽 #happymonday