This week is our annual conference and I’m missing it 😭 I can’t wait to see all the amazing photos!! With Nolan’s Birthday I just couldn’t swing it my babies come first ❤️ BUT next year I already have a free ticket so I will be there! 🙌
These amazing group of ladies are my team and my tribe ❤️ they are moms just like me with the same goals women supporting women and building a business so we can all be at home with our babies 😍🙌 I wish I was there with you guys!!!! These women have really become my family ❤️❤️ This year at the conference our team is walking in as a top 10 team in the entire company and a 15 star 💎 team! I am one of those 💎 representing this amazing team!
What does that mean?
💎I am building a true business 💎I am helping women become healthy and fit
💎I am building a rockstar team
💎I am helping other moms come home to their babies
Do you want more information about what this coaching gig is all about??? We have a LIVE Sneak Peek into coaching going on from our Annual Conference! Get an inside look at this amazing opportunity 😍 No Obligation just information 😘
Drop an emoji below 👇 or message me to get in the sneak peek! #momboss #womenempowerment #mom #strongmom #momofboys #pregnant #postpartum #sahm #workfromhome #helpwanted #helpingothers #hiring
##busymom #busymomlife #workflo #dreamjob #fitspo #fitnessgirl #gymlife #healthandfitness #lifestyleblogger #healthcoach #fitnesscoach
So often when people try to be more active they focus solely on the gym and exercise and neglect daily activity (or your ‘NEAT’).
NEAT is essentially every kind of movement that isn’t intentional exercise (so anything outside of the gym, sports, running etc). It encompasses everything from the steps you do, to the gardening, household chores and even fidgeting. This can make up a very large portion of your energy expenditure.
As you can see in the graphic, going from totally sedentary to 10,000 steps a day would increase your daily energy expenditure by around 600 calories a day!! (figures will vary between people).
So for the ‘person’ in the graphic to achieve a 500 calorie deficit whilst sedentary they would have to eat 1600 calories. However (and this is another great benefit of increasing NEAT) when they increase their step count to 10,000 a day, they could achieve the same deficit by eating 2200 calories a day!! Any time you can eat more food and get the same results is always a bonus!!
You can also use the calories burned to increase your deficit and speed up weight loss. For example with the 10,000 steps example, you could eat 1800 calories and be in a 900 calorie deficit. So compared to when you’re sedentary, you can eat more food and see more results!! The ultimate win-win!!
Increasing NEAT is very easy, just find ways to add in more steps. Use a pedometer, smartphone or activity tracker to identify how many steps you do now and then find ways to increase this number.
It's a big word when I really think about it. I never let my guard down, not really and I noticed it most in my old job except with the smallest number of my colleagues who have become dear friends. I guess it was easier than really putting myself out there. But I HATED it. .
I was lonely and hemmed in by beurocracy and fighting fires. .
When I went self employed I was going to start fresh profiles but I realised, I don't want to hide who I am or what I can do anymore. Like you, everything I do and am is intertwined with another aspect of me and actually I love that fact. I took me a long time to realise that I'm ok with me and that it says less about me and more about the people that don't want to see me succeed. .
So here it is. .
I'm really good at what I do, whatever I do. I want to share that with all of you, with the whole wide world and I'm not asking permission because, well, I don't need to! .
And yes I'm marketing my skills myself and will do that on social media. It's the world we live in. .
You know what, I'm ok with that because I'm genuine and I want to help you and your business whilst building my own and if it's with a tip post or you get in touch to talk working together then I've done myself and you a good turn. .
I'm also in absolute awe of my fantastic family - I'll talk about them and their support a lot on here too. Because they've raised me to be all that I am and most importantly they are my biggest cheerleaders and safety net. Their happiness is my utter deepest desire. Sometimes it will be mushy and sometimes it will be funny and sometimes I'm sure it'll be TMI. Well I'm afraid, that's me too. .
I'm also insistent on success and that includes addressing my health and fitness because I need to be fit and healthy to do all the amazing things for you, for me and for my family. .
So thank you if you're still here supporting me, I hope you enjoy finding out about the business and about mum life and what it's like having a nutty dog. What I'm feeding me and mine and all the associated successes and failures in life. .
My aim is only to be authentically and unapologetically me. .
Thank you 😘
The fifth, but not final, colour to our Luxe collection is Mauve 💜 We’re obsessed with this mix ’n’ match set! Only two days to go until launch day and a very exciting new item reveal tomorrow! ✨ Thursday 21st June, 5pm GMT ✨
Be inspired, to inspire others your own way. .
It's time to grow!
Post gym food is this big plate of salad 🤤 was supposed to add quinoa but was too hungry to wait 😂 got some spinach, kale, raw broc, toms, cucumber, red onion, edamame, cannellini beans, chilli flakes, hot sauce, a dash of balsamic and some ground black pepper, yum 😋🌱✨ #healthyfood #healthylunch #whatveganseat #vegan #glutenfree #whathealthyveganseat #healthy #health #wellness #healthandwellness #healthandfitness #healthylifestyle #veganfood #nom #nommy #vegannosh #weightloss #weightlossjourney #followmyprogress #arbonne30daystohealthyliving #30daystohealthyliving #arbonneuk #30daychallenge #fizzsticks #healthydinner #healthyvegandinner #postgymnosh #allthesalad
Chicken korma for tea, been waiting allllll day for this 👅👅
Started today with some squats. I did two sets of 10 with 115lbs then added 20lbs and did 1 set of 5. Figured you didn’t need me to video my squats every time. 🍑 -
In the rope exercise I did 30sec on highest level then bumped it down 1 level every set. 3 sets! -
Next video I used 15lbs and did 3 sets of 7 on each side. Switching sets with the rope! -
Last video you can tell I’m struggling.. I don’t know if I’m just not used to having 6am workouts and pushing myself that hard. Or it could be me trying to do 2 a days and not eating enough. 🤷🏽♀️ This is when I pull back a little bit and adjust. On my workouts and eating. I haven’t struggled in awhile so I finally feel I getting the push I need! 💪🏾
🛑There is definitely no “one size fits all” approach to nutrition. What works for some may not work for others, and you have to listen and learn your body to find this out.
What should be the same for everyone, though, is health first. We should be focusing less on aesthetics and more on what are the healthiest foods for my body that can heal it, sustain it, and keep it giving me good health for many years to come.
I see so many fitness professionals and influencers talking about how they have attained physical beauty with different diets, but not one mention is made to the quality and type of food their consuming.
Look, your body needs fuel to run. If you keep putting empty calorie foods into it, eventually it’s going to stop running. It typically manifests in auto immune disorders: anxiety, depression, fatigue, and worst of all cancer. Weight gain is seriously the least of your worries. 👎🏼 I am passionate about spreading this message. If we focus on being responsible with where we source our foods from and the types of food we’re consuming, not only will we be healthier people, but our planet and our environment will be a healthier place to live in.✅ Photo Cred: @theephotoninja
Hair and Makeup: @hendrickjemakeup #healthylife #healthandfitness #healthyeating #healthy #truth #igfitness #fitness #fitnesslife #fitnessgirl #fitnessmodel #fitspo #fitness #fitgirl #fitlife #fitnessjourney #fitmom #fitspiration #nutrition
🎉AMAZING NEWS 🎉
I have been hand picked in a worldwide competition to be @mshealthandfitness
2018. The winner receives $20,000 and a 2 page spread in the magazine 😮.
It goes to a public vote so PLEASE click the link in my bio and vote for me 🤞🏽 share it and repost if you wish 🤪
Thanks so much, Tyra 💕
The scales at personal training never match up to the ones at group but they showed a 2lb loss tonight so I am hoping ahead of #weighinwednesday
tomorrow I am in for a loss 🤞🤞 Another great session tonight!
GUYS! I have had the extreme honor of being chosen for the Ms. Health & Fitness contest with @muscleandfitnesshers
! Daily votes are open every 24 hours, or you can also donate to Wounded Warriors for a vote.
This is an amazing opportunity for me to be a part of, and can help me grow within my career as a Health & Fitness Educator. Please take some time and vote for me, there are 10 days in each round! The person with the most votes in each region, will advance to the next round.
You can vote by clicking the link in my bio😊 Thank you so much for your support! I appreciate you💜 Let's make a difference!!
#mshealthandfitness #muscleandfitnesshers #muscleandfitness #iam1stphorm
Here they are. All of my usual excuses to not exercise. Once I started putting the last one first, my attitude towards fitness changed. It’s now part of my daily routine. It’s not perfect, but I’m getting better at it every day. 💪🏻
How do you do your Kegels❓
Just squeeze your butt together and hold it in, right❓
Not exactly. Sometimes it’s not that easy .
🚺49% of women performed the kegel exercise incorrectly after verbal instruction. .
🚺25% of those women performed it in a way to actually PROMOTE incontinence‼️ 😮 .
1️⃣Sometimes holding the contraction for too long can create muscle soreness ➡️decrease muscle performance ➡️ and could actually worsen incontinence. .
2️⃣ Or if you under-exercise the muscle, it won’t get stronger. .
So how do you do it❓
When performing a pelvic floor muscle contraction you should feel a lifting of the muscles and a slight drawing in of the lower abdominals. .
⚠️If you feel you are unsuccessful in performing pelvic floor muscle contractions, go see a Women’s Health PT. 🤗
✨Black Current Oat Cookies✨Vegan and Gluten Free! These cookies are so delicious that by the time I finished baking the second batch, the first one was all gone! 🤤😁If you want something sweet, healthy and easy to make, try my vegan and gluten free black current cookies. You can use any of your favorite berries instead of black currents. Even if you are following a healthy diet, you can enjoy these cookies absolutely guilt free! They take 15 minutes from start to end and taste absolutely delicious!! One more thing, when you make them PLEASE post a photo so I can see your recreations!💜💜💜 Link to recipe in my bio or go to www.healthybyyou.com
My face after not eating during my overnight shift and staying over an hour to fill out 5 almost identical forms over a staff assisted patient fall. This is after a night wrestling to lower someone’s blood sugar from the continuous critically high value it was at all day prior to my shift. I’m tired, hungry, and over it. But, shift 2/4 starts tonight and the whole journey starts brand new. That’s part of what I love about health care- even if you have the same people, it’s never same day.