Smashly Fitness

❤️

Smashly fitness hats avaliable!!
30 dollars each 🔥

I don’t post a ton on here about my workouts, or my girls workouts, we grinding everyday tho. I fill at least 70 spots a week, online classes, one on ones. We creating friendships and community, complaining about our husbands, revelling in the accomplishments and standing beside each other in the bad days. We laugh so much, and we genuinely care about each other. We have become so strong mentally and physically through the years, and each and every day I am so thankful to have the opportunity. We lift heavy s**t and put it down, we rest on the days we need it, we listen to our bodies and have the goal of being stronger for our future selves. It isn’t just about appearance it is about accomplishment and not giving up, and if you fall steps back knowing your starting from a different spot. There isn’t a place your suppose to be, you just have to start, your journey is your own and trust the process. It helps when you have people beside you. ❤️

Smashly fitness now has hats!! 🔥

Cheers to routine! Small steps 💋 sometimes we just need a small push and a sustainable plan!

Want to win a four week challenge!! Like and share this post!! Comment done and you will be entered. If you refer someone you will also get a free 4 weeks 🔥

So I had a few people ask about start date. And if the 9th doesn’t work, we can start your individualized program anytime. Here is how it works, we will have a phone chat, we will figure out your goals where we should start and make a solid plan for the weeks ahead, your plan will be different then someone else’s. if your in Cupar or surrounding area we will do an in person to get you comfortable with the routine your going to do. We set small goals and we add to your life, no restriction, just slow steady progress. This is alot physical, but it is also a lot mental. Let’s get unstuck, just try to change our mindsets! And I got you just to help make a plan and not question what you’re doing. 20 dollars a week to help feel in control. ❤️

Looking at interest in later classes! Everyone’s schedules are crazy!! Would a 730 pm class work for you? How about zoom classes! Want a one on one? Group night with your girls? Friday night sweat? Shoot me your ideas below!! 🩷

So I had a few people ask about start date. And if the 9th doesn’t work, we can start your individualized program anytime. Here is how it works, we will have a phone chat, we will figure out your goals where we should start and make a solid plan for the weeks ahead, your plan will be different then someone else’s. if your in Cupar or surrounding area we will do an in person to get you comfortable with the routine your going to do. We set small goals and we add to your life, no restriction, just slow steady progress. This is alot physical, but it is also a lot mental. Let’s get unstuck, just try to change our mindsets! And I got you just to help make a plan and not question what you’re doing. 20 dollars a week to help feel in control. ❤️

💪😂

Need weeks classes! There is two kids classes next week 🙂

"What is the most important thing to keep in mind when I'm just starting to commit to a healthy lifestyle?"

It's a great question.

Here's my response:

There is no finish line.

There is no end date.

This "fitness thing" is a forever game.

Stop trying to achieve your goals as fast as possible by doing stupid, unsustainable s**t.

Focus on making small, steady, consistent progress for years.

As soon as you realize there is no finish line...

As soon as you realize there is no end date to achieving your fitness goals...

As soon as you realize there is no reason to rush or hurry or try to speed up the process...

That's when you'll start making unbelievable progress.

Start date is September 9th. This weekend I will be finalizing everyone’s routines! Know this is a very basic program, or it can be more advanced if need be, it is all individualized on your needs, we check in weekly to see where we are at. They can be 15 min workouts to 1 hr workouts whatever works for your life. We can track food or we can just add things. It doesn’t have to be scary. I will help you take the guess work out!! Together we can do the hard things!! ❤️

Happy long weekend! For most routine has already started, or for sure tomorrow! This one is tough, getting back into routine after been enjoying summer, everyone does it but after a couple weeks we adapt, this is the same with everything, it’s tough for the first little bit finding your groove but then it falls into place, make this challenge another part you add to your routine! I’m doing call backs today so feel free to message for more info! Challenge starts next Monday ❤️
All plans are individulized but also a group to bounce ideas off of ❤️

September fitness challenge!!
4 weeks
80 dollars
Personalized fitness plan
Nutritional help
Accountability checkins
And more!!
Starts September 9th
For more information please feel free to message ❤️

This is nothing fancy, this is 20 dollars a week just for someone to help hold you accountable and give you the tools to get past the first part, we will talk about your goals, set small ones to hit, crush those and rinse and repeat! Doesn’t matter if you have worked out before or never touched a weight we will adjust accordingly for you! Online at home workouts ❤️

Todays mantra!! ❤️

Next weeks schedule ❤️
First week of classes are always free!
Room to add more classes so if you have a time or you have a group I’m willing to add later classes if this would help make it more accessible!! If you need a one on one, I can help with that too ❤️

Also!!
Kids classes will resume
Thursday September 5th at 4pm

I am wanting to try and do a teen class as well!! If I have enough interest!! If your kiddo or teen would like to be apart of this please feel free to message for more details!

Life is starting to fall back into place here!! I am working on getting back to everyone for the challenge!! I still have a few spots left! If you have any questions please feel free to reach out! This is for any fitness level, any age, and it is individualized to your needs! I would love to help you give the confidence that you can do it! Also know that it isn’t instant, and it’s not all about the weight on the scale or the way your clothes fit, it’s mental and emotional as well. We are so hard on ourselves and we have to know it is a process!! ❤️💪

"Every time I have a cheat meal, it turns into an entire cheat day. How can I stop letting this happen and have more self-control?"

1. I'll start by saying this is why I hate calling them "cheat meals" and "cheat days."

When you call it a "cheat," you're implying you're doing something bad and morally wrong.

you're implying that the food you're eating is inherently bad.

2. And since you think the food you're eating is inherently bad, by eating it, you believe you must be ruining your progress.

And since you believe you're ruining your progress, you think you might as well keep eating it. Even past the point of discomfort.

3. Because you tell yourself this is the last time you will eat this food.

And after this time, you'll "get back on track" which, to you, means never eating any "bad" foods again.

So you stuff yourself with as much as you possibly can.

Which makes you feel guilty.

4. Which then causes you to be outrageously strict with your nutrition.

Because you think you did something morally disgusting and ruined all your progress.

So you try to starve yourself and only eat "clean" foods to make up for the damage from your "cheat day."

5. Which predictably results in you feeling deprived. Which you can only tolerate for so long.

So eventually, you've deprived yourself for so long you convince yourself you deserve a cheat meal, which turns into a cheat day.

Which makes you feel guilty. So the cycle continues.

6. Listen. You need to do two things.

First: Stop calling them cheat meals/days. Stop thinking there are good/bad foods. Stop assigning moral value to food.

How you think about food dictates your relationship with food.

Once you understand everything is ok in moderation

7. Once you understand everything is ok in moderation, food will be your friend, not your enemy.

Second: Stop depriving yourself for days (or weeks) on end thinking you're dieting successfully.

You aren't.

Successful dieting is what you can sustain long-term, not short-term.

8. If the methods you use to get your results are unsustainable, then the results you get from those methods will be unsustainable.

Enjoy your favorite foods. Guilt free. In moderation.

They aren't cheat foods or bad foods or dirty foods.

They are foods. Period.

9. Some foods you should eat more of on a regular basis.

Some foods you should eat less of on a regular basis.

But you can eat any food you want at any time without any guilt.

And once you do that...your relationship with food will improve more than you could ever imagine.

Online and at home challenge can be done from anywhere! No equipment needed if you don’t have! Set of dumbells would be great but can work around it!!

Ok guys! 2 weeks away from start time for the challenge! This is just a reset, small sustainable things to get you started. No gruesome plans, individualized to you, accountability, we think it has to be all or nothing but it certainly doesn’t! I will be getting back to everyone’s messages this week. We can start prepping before the start date so we are ready! For any information please feel free to reach out ❤️

September fitness challenge!!
4 weeks
80 dollars
Personalized fitness plan
Nutritional help
Accountability checkins
And more!!
Starts September 9th
For more information please feel free to message ❤️

This is nothing fancy, this is 20 dollars a week just for someone to help hold you accountable and give you the tools to get past the first part, we will talk about your goals, set small ones to hit, crush those and rinse and repeat! Doesn’t matter if you have worked out before or never touched a weight we will adjust accordingly for you! Online at home workouts ❤️

I got a message the other day and feel this is so benificial to share!

I’m 49, overweight, out of shape, and never exercised. How does someone like me start? What do I start with? I can’t even do knee pushups. I have no idea how to start.

Me: How about walking?

Her: Walking works 🙂

——

Don’t let the illusion of complexity fool you into thinking you don’t know what to do... or don’t know where to start... or can’t do anything worthwhile.

You can always walk.

You can always drink more water.

You can always eat more fruits & veggies.

You can always do something.

Because something is always better than nothing.

And as long as you do something and do that something consistently... no matter how simple it may seem... you will improve.

You will make progress.

You will get better.

It’s not a matter of “if.”

Simply a matter of time.

And fortunately for you and me... that’s exactly what we’ve got.

This week ❤️

It’s official! Mrs. Williamson 🥹
Classes will be back in session this Wednesday! I will be getting back to everyone for our September challenge!! That will start September 9th! If you want more info please feel free to message and I will get back to you as soon as I can ❤️

If you want to lose weight and improve your health
I think you should read through this

1) You shouldn't do cardio to burn calories.

You should do cardio to improve your heart health, lung health, increase your confidence, and improve your performance.

Yes, cardio obviously burns calories.

But that's not the only (or main) reason you should do it.

2) You shouldn't lift weights to burn calories.

You should lift weights to get stronger, build muscle, feel better, reduce your risk of injury, increase your confidence, and improve your performance.

Yes, lifting weights obviously burns calories.

But that's not why you should do it.

3) You shouldn't eat high quality food because you're obsessed with losing weight.

You should eat high quality food because you like the way it makes you feel, you enjoy the energy it gives you, and you love the strength and health benefits it provides.

Yes, eating high quality food can help you lose weight. And that's a fine goal to have.

But it shouldn't be your only reason for eating nutritious foods.

4) Health and fitness are about much more than how many calories you burn and eat each day.

Too many people spend their entire life in a perpetual state of trying to lose more weight.

Ironically, when you quit trying to starve yourself and, instead, focus on getting strong as all hell, regularly moving your body, and fueling it with foods that make you feel great...

…you lose more fat, build more muscle, and actually love your body.

💥

September fitness challenge!!
4 weeks
80 dollars
Personalized fitness plan
Nutritional help
Accountability checkins
And more!!
Starts September 9th
For more information please feel free to message ❤️

This is nothing fancy, this is 20 dollars a week just for someone to help hold you accountable and give you the tools to get past the first part, we will talk about your goals, set small ones to hit, crush those and rinse and repeat! Doesn’t matter if you have worked out before or never touched a weight we will adjust accordingly for you! Online at home workouts ❤️

😂

Last workout before the wedding! Last day of classes till August 28th!! I want to thank everyone for all the love!! See you all soon! Be back a married women 🤩

I haven’t got a chance to make a proper post about this race. Words don’t put it into justice, what this race meant. It took training for 100 days, it took a lot of mindset, it took wanting to be a better version of ourselves in so many different ways. It grew bonds between us, it was so many laughs and cry’s and thinking we couldn’t do it, then a lot of we fu***ng got this! And a whole lot of sweat! It is you against you but it doesnt hurt to have someone beside you routing you on. I can’t start to describe how proud I am of you all for committing to yourself and how much joy the whole process was! We can do the hard things!! 🏆💪

September fitness challenge!!
4 weeks
80 dollars
Personalized fitness plan
Nutritional help
Accountability checkins
And more!!
Starts September 9th
For more information please feel free to message ❤️

This is nothing fancy, this is 20 dollars a week just for someone to help hold you accountable and give you the tools to get past the first part, we will talk about your goals, set small ones to hit, crush those and rinse and repeat! Doesn’t matter if you have worked out before or never touched a weight we will adjust accordingly for you! Online at home workouts ❤️