As gyms start to reopen around our city, please remember to be kind and understanding. All businesses are struggling right now and with a reopen there are still lots of restrictions. Please leave your entitlement at the door.

You’re allowed to have health and fitness goals that have nothing to do with changing the way you look. I think as women we forget that. So here’s your reminder ♥️

You don’t have to EARN the right to eat. I don’t know how many times I’ve heard women say, well I didn’t work out today so I can’t eat that. Even on days you don’t workout, your body still NEEDS calories. Quit restricting and start giving your body what it needs to THRIVE.

Listen ladies, YES you can still lift weights when you are pregnant. Squatting, deadlifting, pressing and pulling is great for a pregnant body. Focusing on maintaining strength & maintaining as much muscle mass as possible DURING pregnancy is only going to benefit you POSTPARTUM.

I don’t know who needs to hear this, but you CAN have a weekend that doesn’t end with a Monday where you feel like you have to diet, cut calories, do a bunch of cardio, etc. Break the cycle NOW.

We as women are harder on OURSELVES than we are on anyone else. I think it’s time we change the script. Let’s start loving ourselves & the differences that make us each UNIQUE instead of us all trying to fit the SAME 👏🏻 DANG 👏🏻 MOLD 👏🏻

Want to start eating better? Start by making SMALL changes. This week focus on eating 1 serving of fruit/veg at each meal. Next week focus aim for at least 30g of protein at each meal. Changing one thing at a time is easier to stick with & you will less likely feel overwhelmed.

Simple workout schedule: •Workout 2x a week? 2 total body •Workout 3x a week? 3 total body OR 1 upper, 1 lower, 1 total •Workout 4x a week? 2 upper + 2 lower ▫️Prioritize compound lifts (squat, deadlift, push/pull) + Progressive overload (do more over time-weight, reps,sets)

3 basic things you can do to improve your health TODAY:⁣ ▫️Prep your breakfast &/or lunch for tomorrow, tonight 🍴⁣ ▫️Fill a 32oz bottle w/ water and aim to drink at least 2⁣ ▫️Get an accountability buddy-tell them your workout plan for the week & then check in w/ them⁣

You have 9 more days left in 2020. If you are waiting for 2021 to hit before you make changes in your life, I hate to break it to ya but things aren’t going to magically get easier in 9 days. So quit waiting any longer. Do it TODAY.

One thing to remember as you embark into a new year. Focus your training on building strength & muscle. Set up your nutrition plan to either help you lose fat or maintain your current weight. Strength training should stay consistent, whereas your diet will alter as your goals do.

I don’t know who needs to hear this but it’s okay to NOT have a goal that has to do with making your body smaller in the new year ♥️

This is your Monday morning reminder that this week won’t be perfect but how you RESPOND when things don’t go as planned and the ACTION you take next can make all the difference.

If you find yourself ALWAYS thinking about food and craving certain things, it might be time to really take a look into your diet and make some changes.

Stop chasing perfection and start creating some CONSISTENCY in your life.

Instead of dreading another Monday, look at it as an opportunity. An opportunity to be INTENTIONAL this week about reaching your goals.

I don’t know who needs to hear this but if you choose to workout this weekend, great! And if you choose to lay on the couch and binge watch a show, that’s great too! Weekends should refresh + energize you. Find a good balance for YOU.

Eating adequate PROTEIN (from high quality animal foods) is a simple step you can make today to better improve your overall health.

If you are struggling with low energy, poor concentration, eating poorly and/or not hitting your performance goals in the gym yet you aren’t getting adequate & restorative sleep at night, then you need to start there.

Ladies, our bodies need adequate fuel not only to survive, but to THRIVE.