Brook Murray Fit

Full day of food to keep my feeling good & lifting heavy
🍉🍇🥗🍝

Every day is different — this is just an example of what works for me.

It’s important to listen to your body — eat intuitively, listen to your hunger signals, appetite, and satiety.

✨ Food is fuel ✨

life is sweet ☀️🏖️🌊🍭

2017 ➡️ 2024

In a society driven by instant gratification, it’s tempting to expect rapid results, especially when we’re constantly exposed to “before and after” transformations that appear to occur overnight.

Whether you’re striving for weight loss or weight gain, it takes time.

It’s a continuous process.

The truth is — you can’t lose 50lbs overnight, the same way you can’t gain 10lbs of muscles overnight either.

The real magic is found in your daily habits.

Prioritize food, sleep, exercise, water intake, etc.

Those small “boring” habits may seem insignificant in the moment but overtime, they compound to create sustainable progress.

Through this patience, you’ll not only reach your goals, but you’ll also develop resilience, discipline, and inner strength that will serve you in every aspect of your life.

Genuine effort leads to genuine results 🤝

enjoying the little things in this life 🤍

rare sighting of me not wearing gym clothes 🫣

coffee sippin’ sunrise lovin’ type of gal 🌅

Fitness isn’t meant to be a black and white, cookie cutter approach because what works for one person may not work for another.

The “all or nothing” mentality can often set us up for failure by imposing rigid standards that are difficult to sustain over the long term.

The best approach is one that works for YOU.

Can’t achieve 10,000 steps per day? Aim for 5,000.

Can’t get a one hour workout in? Aim for 30 minutes.

Can’t eat 4 servings of vegetables? Aim for 1-2 servings.

Fitness journeys aren’t going to be perfect but striving for small consistent wins will lead to far greater results and increased self confidence, than throwing in the towel all together.

Navigate it in a way that works best for you.

Not sure where to begin?
Let us help you at

DM me “coach” to get started 📥

that’s a wrap 🎓

Brunettes have more fun 😎

Changing your perspective, changes your experience

It’s easier said than done, trust me - I get it

This is something I’ve been working on since my recovery started because honestly, the first week after surgery - all I could fixate on was the things I was no longer able to do.

My highly active lifestyle came to a halt and it was extremely hard on my mental health.

I had to take a step back and remind myself that this is all temporary.

When you slowly shift your perspective on your glass being half full rather than half empty - it does start to become easier.

Focus on what you CAN do.

Focus on what you GET to do.

Focus on the abilities you’re capable of.

When you change your perspective, your experience of your current situation begins to change too.

a glimpse of May 📸🌸🌊☀️

Put as much effort into nourishing your body with food as you do into your training 🥬🥕🌽🫑🥒

Truthfully, after years of having an unhealthy relationship with food, fuelling my body properly is something that took me a long time to accustom to.

I’d skip out on meals, workout fasted and head to class or work with nothing but a coffee in my hand, not thinking twice about why I felt like utter garbage.

Sure, hitting the gym is important for building muscle and improving your health but what you put in your body is equally, if not more important.

Food is fuel. Just like you wouldn’t expect your car to run on empty, you can’t expect your body to perform at its best without being properly nourished.

So next time you lace up your shoes to head out the door or to grab those weights, remember to give your body the food and attention it deserves - both in and out of the gym 🤍

*this post is for educational and inspirational purposes only - what food works for some may not work for all*

Just a couple of kids that clean up pretty nice ✨

My biggest life lesson as a College Student 👇

The effort you invest is directly proportional to the results you attain.

This applies to not only the gym but also your everyday life.

It’s about consistently putting in the effort for yourself and I don’t mean giving it 100% everyday because some days you may only be able to give 50% and that’s okay. We’re human.

But when you strive for small improvements daily, this will determine the outcomes you’ll reap tomorrow and so forth.

Moral of the story is that consistency breeds success by establishing habits that pave the way for results.

Happy Saturday 🤝

just a 23 year old that refuses to give up her longboard 🤙🏻💛🌊

glimpse of february 📸

all smiles after back days⚡️

Setbacks are not a stumbling block but rather a lesson in resilience, teaching us to adapt, persevere, and grow stronger.

Every challenge conquered, every setback overcome, builds the mental fortitude needed to thrive.

So when life throws obstacles your way, embrace them as an opportunity to cultivate the strength that will push you forward.

💪

The environments we find ourselves in doesn’t mean we’re bound to it, let me explain 👇

Our upbringing lays the foundation for our beliefs, characteristics, and aspirations. Whether we realize it or not, the environments we inhabit shape our perspectives, influencing the way we perceive the world and our place within it.

We are, in essence, products of our environment, molded by the experiences that surround us.

But being a product of our environment doesn’t mean we’re bound by it. While our surroundings provide the foundation for our growth, we have the power to shape and redefine ourselves.

Ultimately, recognizing our role as products of our environment empowers us to take ownership of our journey.

By understanding the connection between our surroundings and our sense of self, we gain insight into the specifics that shape our lives. With this awareness, we can cultivate environments that nurture our growth and align with our deepest values.

And in doing so, we not only honor the journey that has brought us to the present but also pave the way for the limitless possibilities that lie ahead 🌱✨

January drafts 📸🌿

no gym clothes for once, who is she 👀

Life span vs Health span

Your life span is how long you live.

Your health span is how long you live well.

It doesn’t matter if you live forever if you have poor quality of life during those years.

Make investments to your wellness now so you can live fully in your late years.

Move daily, eat well, be mindful and get sleep.

Transforming your body goes beyond the number on the scale 🫶

2024 is the year to embrace the non-scale victories.

Here’s some ways to ditch the scale while still tracking your progress ⬇️

🌱 Take bi-weekly or monthly progress pictures

🌱 Energy levels - are you feeling energized and ready for the day or are you fatigued?

🌱 See how your clothes fit - are they feeling snug or more loose fitted?

🌱 Quality of sleep - are you getting a full night rest or are you restless and waking up groggy?

🌱 Check in on your skin for acne, bloating, water retention (this can also be hormone fluctuating too)

🌱 Appetite - are you feel hungry throughout the day or full and content?

🌱 Lifts in the gym - are your weights stagnant or slowly increasing over time?

At the end of the day, we’re all individual human beings and what way works for one may not work for all.

Find what makes you feel good about yourself + your journey and roll with it.

2024 energy 🌱🦋🫧

just a big dawg trying to do big dawg things

November drafts 📸

From trying new things, enjoying my birthday with friends & family, to enjoying Christmas festivities, I’d say it was the best way to start my 23rd year 🤍

Helllo December ❄️🎄

train, study, sleep, repeat 🔁

📸:

the best group of strong women to be in a room with 🫶