In honor of throwback Thursday we will be bringing back our self care tips.
Not only does @co2designs
deliver convenience, fashion, design, art, and innovation to the everyday [wo]man through handmade accessories for the mind, body, and home, but we also care about your spiritual, physical, and mental wellbeing.
Join us as we embark on a 21 day meditation challenge by @deepakchopra
We started 2 days ago, sorry 😅, but there is still time.
Awesome quote that I and a lot of people need to think about! We have the POWER over HOW we REACT to something, and our FEELINGS are just that, OUR FEELINGS. NO ONE can MAKE us REACT a certain way; it's in our POWER, when something happens, how we CHOOSE to REACT! When someone hurts us, we CHOOSE how to FEEL about it; most of the time, it's HABITS we've formed over the years that we are not even aware of. Once we realize we have the POWER over OUR REACTIONS, FEELINGS, & ACTIONS, we gain CONTROL & become EMPOWERED to CHANGE those any old HABITS that do NOT bring us PEACE! We can make a more PEACEFUL LIFE for ourselves, and in turn, for those around us. Because, the people in our lives WILL NOTICE the CHANGES, and they might decide to CHANGE THEMSELVES, to get more PEACE in their lives! REMEMBER, whether it's aquaintances, friends, or family (especially CHILDREN), SOMEONE'S ALWAYS WATCHING you to see HOW YOU HANDLE SITUATIONS!
Regrann picture from @makeup_by_ladyr
account #accountability #change #acceptance #life #moveforward
regranned by @sherryross2000
I much prefer getting my workout done nice and early in the morning, stops me from coming up with a load of excuses not to do it.
When do get it done?
Throwback Thursday, sometimes you have to aim high and kick the cobwebs away to see your potential.
One of the easiest ways to stay on track with your nutrition is to pack your lunch the night before.
It will save you time, money and an unwanted belly bulge!
Today’s delicious lunch included wild Alaskan smoked salmon, carrot, beetroot, baby spinach and houmous.
Did you know that vitamin C from citrus helps you absorb more iron from your greens? Well now you do! 👊🏽
🔥How To Make A Fat Loss Meal Plan🔥
💡Often times when we decide to go on a get-in-shape mission we think “Right, I gotta get me a meal plan!” - and I’ve certainly had enough people ask for them to appreciate that it can appear to be the go-to binary option.
Prescriptive meal plans can provide you immediate guidance and focus but seldom do much to help you in the long run as what we’ll often see is a marriage to ideas of clean eating, rigidity and limited food choices which quickly leads to falling flat on your face.
💥We can, however, take advantage of the structure that meal plans give us which is especially beneficial if you have a regular day-to-day routine in your life. We just need to make some tweaks and be willing to learn a few things...
✅ Firstly - understanding the basics of calories in calories out will help you understand how simple fat loss can be and that you needn’t be married to select foods constantly. This math isn’t gospel but it provides you with your start point and from there you can make adjustments based on how your body responds. Younger, more active folks should use the higher end here (~13) and older, more sedentary peeps should start on the lower side (~11).
Protein intake wants to land somewhere in this range to keep your muscles fed and help you feel full while you’re dieting.
Fats and carbs you can distribute evenly as you choose. Include healthy fats in your diet and certainly don’t be afraid of having some carbs - as long as you stick to your overall caloric intake you’re good to go!
✅ You then break this into however many meals you like. Make it fit your life. There’s no metabolic advantage to eating lots of smaller meals despite what you may have heard in pop culture.
✅ Make your diet up of foods you enjoy! Sounds stupid but it’s imperative to your long term success. Build your diet around whole foods but also work in foods you really fancy when you feel like it. That’s the beauty of being flexible in your approach. You’ll be happier and more successful in the long run.
✅ Then you can simply go about creating your meals. Picking a protein source, a couple of veggies, some good fats and carb choices!
There is a massive confusion about building muscle
Many of us have caught on to the amazing benefits of weight training.. but most don’t know how to build an effective program
Unfortunately there is a lot of misinformation on social media promoting the latest fad or giving the impression that you must kill yourself in the gym every day if you want a result
So here are some common myths that you should completely ignore:
❌1 minute/short rest intervals optimise hypertrophy
✅Weight lifting performance is improved by longer rest (2-3 mins). Remember overload is key. This is not cardio
❌Volume sets, moderate loads and 8-12 rep range is text book recommendation for hypertrophy
✅Strength and hypertrophy are intertwined. Only very heavy loads (4-6RM) provide the potential to activate all muscle fibres responsible for dramatic body shape changes. Your program should ensure progressive overload by training at all rep ranges
❌If you are serious about results you must spend hours in the gym
✅An effective weight training program should only take up 2% of your week when performed correctly. It is what you do outside of the gym that makes the results count - sleep, nutrition, recovery, rest.
🌟I can’t wait to open up very limited spaces for my next FIRE and transformation block starting in MAY- this time with an exciting goal to work towards! Join the link in my bio if you’d like to stay in the loop!
#christinestransformations #mplife #metabolicprecision #AwardsNightCrew #goals #gains #musclemassmatters #FIRE #thebodyshaper #nutrition #accountability #personaltrainer #offseasonbod #trainsmart #youdontneedtotrainlegsfourtimesaweektogrowabutt
Grains grains every where and not a single one you should eat ? Or should you 🤷♀️ are you super confused what to eat to feel the best in your body ? There is so much information out there and I know how confusing it can get one minute it’s Keto getting a huge hype the next it’s vegan, and guess what some people totally thrive on it and some don’t, we are all so bio individual and it so important to remember your body is unique your life is unique so what works for some one won’t necessarily work for you. If you are looking for support and guidance to figure out what is the right way of eating for you - head to the link in my bio to check out my coaching packages or sign up to my news letter where I’ll be sharing some tips on how to listen to your body and figure out the perfect formula to feel balanced and happy . . this is the reason I became a health coach years of being confused of how to eat to feel my best. I had huge issues with my stomach and managing some health conditions and it’s through the modalities I use in my coaching that I have managed to have a positive and nourishing relationship with my food and body. .
. .#listentoyourbody #accountability #wellbeing #wellness #wellnessblogger #wellnesscoach #holistichealth #holistic #holisticnutrition #balance #mindfulness #mindful #keto #vegan #food #cleaneating #cleanliving #wholesome #slow #healing #selfempowerment #selfcare
[DAY 59/80] If you didn’t take a picture of your new workout pants, did you even buy them?! Even Lucy, my dog in the back, was excited to check them out lol
Where my online shoppers at???
EMOM stands for Every Minute On The Minute. These work outs are such a grind. 30 minutes of consistent work. Starting at 60% of your full pace, then hitting 70% and ending with 80%. We started mild and by the end of it we’re supposed to be pushing it and finishing strong. By the end we were all buggered. So glad I did it! Crappy start to the morning? Didn’t take long before I was feeling on top of the world again. Finished with 5x5 rounds of 45kg deadlifts just coz I love them. Also down 3kgs. Which I don’t trust because I’m going my photos. My body is changing but my body fat vs muscle capacity is the change. SEEING and FEELING the results but the scales aren’t moving as much simply because muscle weighs more than fat. It all works in the end and eventually the scales will catch up! The point is to not be so focused on the numbers!
#crossfit #fitfam #crossfitinspiration #lov #goldsgym #weightlossjourney #accountability #workhard #workout #bodyfat #muscle #emom #love #startingmydayright
If you always do what you’ve always done, you’ll always get what you’ve always got. If you’re not happy, make a change! Change can be hard and annoying and painful but it’s necessary to make your life better ❤️
16 lbs down since 1/8/2018
And like 8% body fat or something like that lol. I’m so happy 😭😭😭🙌🏼🙌🏼👏🏼👏🏼
I went 6 days without working out because I went out of town and then I got sick..today I wasn’t feeling it either cause I’m on my “days” and feel like sh*t butttt I went to the gym anyway! and it felt so good to finally work out and meet my goals for the day 😭🙌🏼🙌🏼
Same pants, they just fit better 😊🙌🏼
Probably my favorite thing about losing weight so far.. my back fat is finally going away!!😭😭😭🙌🏼
It took me forever to decide to post a “before” picture because I hated how I looked and was honestly embarrassed. But when I put it side by side to a picture I took today I realized how far I’ve come and felt way too proud not to post. 1/8/18 was the first day of my journey. This is a 6 week difference, 11 lbs down. I can’t wait for the 6 month picture 🙌🏼