Get Fit-ness

❣Alright ladies New Years is right around the corner, let's not wait till the new year to start over!! ❣
Who's up for a challenge?
28 days!
Take back your life!! This 28 day challenge is free!! So what do you have to loose??
👇Comment below if your in!👇

🏃‍♀️Plans🏃‍♀️
Let's get ready...what you will need!
*Journal
*pen
*weights (if none u can use household items)
*water bottle
*scale and measuring tape

🤔What can you do?🤔
- If you would like get an idea where your fitness level is...we will do this at the end as well- DO NOT CHEAT! This is great to see how far you have come!
* sit ups (1 min timer)
* push ups (1 min timer)
* plank (how long can you hold)
* walk/run 1 mile (how long does it take)

Lunch packed for work tonight!
Whats on ur menus!?

Anyone with ideas for foods made with strawberries and blueberries that is gluten and sugar free?

9am Saturday mellow park walk who's in?

Who wants to start a 28 day challenge!
Get your water bottles ready! Get your healthy grocery shopping done! Let's take a few minutes today to relax, breathe, and make a list of whats important to you over the next 28 days! Let's find your WHY, why are you doing this?
This is where I will be sharing your special stuff for the next mini challenge! This is where you will get all the perks of joining the challenge!! If anyone has questions ever please feel free to message me! If you have anyone that would like to join us, please invite them. I am almost done with my personal training license so these mini challenges help me learn where I need to excel more, so help yourself as you help me!!
I'm excited to get this new mini challenge started on Thursday... In this mini challenge you will be getting daily workouts from me, food ideas, tips and accountability with daily check-ins. Who else is excited to get started?

  

Morning everyone!!! If your interested in the 28 day challenge let me know!! I didnt have anyone sign up so we can restart at any time.
Comment that your in!

For the challenge we want to try to get a gallon of water in a day!

Our bodies are made up of 55 to 75% water. This alone should clue you in to just how important drinking enough water is for our health. You’ve been asked to drink a gallon of water every day to support your weight loss challenge. That’s a lot of water!

The Benefits :

Supports muscles while working out by transporting electrolytes, which also helps prevent fatigue.
Lubricates the joints, helping to ease joint pain and increase flexibility.
Supports your immune system.
Keeps you regular; your colon needs water to keep things moving through.
Helps balance body fluids. It aids in digestion as well as circulation.
Helps circulate oxygen and nutrients throughout your body.
Makes your skin look moisturized and healthy.
Supports the kidneys, which are responsible for flushing out toxins. It also helps prevent kidney stones, especially if you’re sensitive to high oxalates.
Each of these reasons are important to support healthy weight loss during the challenge.

************
A gallon still sounds like a lot, but here are a few tips on how to get in your gallon.

*Drink two glasses (16 oz) of water when you wake up to help flush waste from your body. Keep a water bottle next to your bed if this helps you remember.
*Drink another glass (8oz) before you eat breakfast.
*Try to get in another three glasses of water (24 oz) before lunchtime. If you’re working out in the morning, try to see if you can get in four glasses (32 oz).
*Drink two glasses of water with lunch.
*Between lunch and dinner, get in another three glasses. If you’re working out in the evening you can try for four.
*Drink two more glasses of water with dinner.

Try to get your gallon in by dinnertime so that you aren’t interrupting your sleep with bathroom trips in the middle of the night. It’s also a bad idea to try to get all of your water in at once because your kidneys can only process so much water at a time or you risk hyponatremia, or water intoxication, which can cause swelling on the brain or death (you’d have to drink a ton of water in a very short period of time for that extreme). It’s best to spread it out throughout the day.

I can not drink water and eat within 30 mins of each other due to stomach issues, so if you have this issue also it will be alittle more challenging for you but possible!!

Hey everyone let's get set up for a successful 28 days..
1)Measurements
2)Weigh in
3)Before pictures
4)3 positive reasons to complete 28 days (save this for when your struggling)
5) A good water bottle

You can post those 5 in comments on this post when completed. If your not comfortable just comment done so I know who's with me!

Starting a 28 day challenge tomorrow!
I am 12.6lbs away from my final goal!
If someone told me this is where I would be 23months ago I would have laughed and said it was impossible!

To hold myself accountable I'm going to post here...I cant believe I am sharing these numbers but I hope it helps someone else and if you want to join me for the next 28 days let me know!

My story....
8/29/19 --264 lbs 53.3 BMI (day i had peanut)
I was morbidly obese, I ended up hemorrhaging and having pre-eclampsia and delivering my little one 2 months early. Scariest day of my life. I was on meds for Diabetes, high blood pressure, high cholesterol.

7/20/21 135.6lbs. BMI 27.4 (lost 128.4lb)
No medications only vitamins. 🥰

My goal was 123 by peanuts 2nd bday! 12.6 to go to total 140lbs! This will put me in a normal BMI!

I am so thankful for all the love and support I have gotten in the last almost 23months!

Do you know how upsetting it is when you make it back to your car and you thought you were at 5 miles but only at 4.89 lol.. oh well. Lol
Found this rock along the way!

I’m going to start a mini challenge, this week! Let me help you with your fitness and health goals. If you’re stuck, have got off track, not sure what to be working on, or want that extra accountability …. this challenge is for you. This challenge is going to be $30. Im going set up a group chat for those who join where you are going to get special workouts to do, food ideas, tips and reminders. This is going to be a good jump start to get you going, or to mix things up for you!

Biggest changes by pictures will get their $30 back!

This is going to be long.....im sorry...no im not!

You can't understand the pain, the struggle, the insecurity, or the frustration of it until you have lived it...I am writting this because most people do not know it exists...most people won't talk about it...I think its important and needs to be talked about.... You don't understand it till you are standing in the shower in the dark because you don't want to turn on the lights, until you will take the long way around to avoid the mirrors, until you have felt rage and anger when someone says your beautiful. You won't understand it till you have spent so long fixated on hating yourself, or trying to fix yourself. You won't understand till you can't focus at work or take care of your children because your so focused on what "you" see.
Body dismorphia disorder is real. BDD is infuriating for someone who sees something that you don't see. Compliments are hard. It's hard to say thank you when someone acknowledges how far you have come, because you don't think you have. People talk about eating disorders, but this is no different. It is a struggle every day. Its like feeling like a stranger in your own body. Pressures from society, from television, from fashion industries that tell us what pretty is supposed to be, cause a lifelong insecurity within us. It can cause people to become obsessed with who they "should" be , or who they are told they "should" look like. I realize everyone wants what they don't have. We need to remember what we have inside is more beautiful than what's outside. If you struggle with this your not alone, reach out, don't be afraid to talk. I hope this helps someone understand what I feel everyday, I hope this helps makes 1 person feel like they are not alone. I hope this helps 1 person get over the hump of BDD. I hope that 1 person is me. 😃
I post the pictures to remind myself of how far I have come, too remind myself I'm not the person I see in the mirror, and for anyone else struggling. Don't give up on your dreams!
122lbs down, 18 to go!!

**************************
According to the Anxiety and Depression Association of America, BDD is “a body-image disorder characterized by persistent and intrusive preoccupations with an imagined or slight defect in one’s appearance.”

Looking to start zumba back up everyone!!
What are some good days and times everyone is available?

Power cleans and KB Annie today at crossfit

"Helen"
I'm so glad I went today... I hate/love "helen"
Anyone who knows me ,knows I hate running! As much as I hate running, I love Helen because it's such a good marker on where I am.
My goal today was just to complete it without giving up and I did! So here's to my starting Helen time 15:08! Can't wait till she comes around again to see my time!

Bananas are my sons favorite...although he calls them bonbons 🤷‍♀️

Did you know...
Bananas can help improve your mood?

A banana has approximately 30% of your daily recommended intake of vitamin B6. Vitamin B6 helps the brain produce serotonin, which is considered a mood stabilizer. Serotonin impacts your motor skills and emotions. It is also the chemical that helps you sleep and digest food. Eating a banana can help relieve depression and anxiety by stimulating the serotonin levels in your body.

Source: Spectrum Healthcare

When you think you can't find time to exercise....you can

Time for a run with peanut...

Who is interested in zumba classes? I have this one booked and I have a few more in the works. .im looking for dates and times everyone would be available!

Let me know!

I am starting 30 days of resistance band training.

This is one of my favorites and one with little excuses. The bands fit in your purse or bag, so you can take them anywhere. They require very little room. They are also very affordable. They can help target larger muscles as well as smaller stabilizing muscles.

Grab your bands and meet me back here tomorrow!

Lunch packed for work!

WATER KNOWLEDGE 101! LOL
Some important facts! Join me in a water challenge! I will be officially starting May 1st...until then let's see what we can hit daily and build up to 1 gallon!

Do you know how important it is to drink water?

Supports muscles while working out by transporting electrolytes, which also helps prevent fatigue.
Lubricates the joints, helping to ease joint pain and increase flexibility.
Supports your immune system.
Keeps you regular; your colon needs water to keep things moving through.
Helps balance body fluids. It aids in digestion as well as circulation.
Helps circulate oxygen and nutrients throughout your body.
Makes your skin look moisturized and healthy.
Supports the kidneys, which are responsible for flushing out toxins. It also helps prevent kidney stones, especially if you’re sensitive to high oxalates.

Now your wondering how will you ever get in a gallon of water in one day🤷‍♀️🤷‍♀️🤷‍♀️

Drink two glasses (16 oz) of water when you wake up to help flush waste from your body. Keep a water bottle next to your bed if this helps you remember.
Drink another glass (8oz) before you eat breakfast.
Try to get in another three glasses of water (24 oz) before lunchtime. If you’re working out in the morning, try to see if you can get in four glasses (32 oz).
Drink two glasses of water with lunch.
Between lunch and dinner, get in another three glasses. If you’re working out in the evening you can try for four.
Drink two more glasses of water with dinner.

Do NOT chug water all at once! This is not good for you.. why?!?!

It’s also a bad idea to try to get all of your water in at once because your kidneys can only process so much water at a time or you risk hyponatremia, or water intoxication, which can cause swelling on the brain or death (you’d have to drink a ton of water in a very short period of time for that extreme). It’s best to spread it out throughout the day.

1 hour zumba and a walk today!
Who wants to join me with 1 gallon of water a day!
Let's cleanse those pipes!!

Have you signed up for ZUMBA yet? Holding a mothers day event at Shiloh Salon & Day Spa !
FREE zumba swag at the event PLUS a chance to win a $25 gift card for the salon!

Cant come? Let me know a good day and time and we can get a class together!

Get up this morning and move. Make a commitment to do better than yesterday!
Take a few more steps, drink a few more sips of water!

What is your goal today?

Walked to my grams for lunch!

If I can do this so can you!

Let's talk WATER
I will be starting a water challenge if anyone is interested! It will start Sunday for 31 days. This will start Sunday to give everyone time to prepare, get a good water bottle, and get a group of friends together.

What you do!? Post daily your water for the day tagging Get Fit-ness and be entered to win your choice of * motivational water bottle or a gift certificate for $20. Each day you post will be 1 entry.

If interested comment on this post and I will send you a friend request, if not friends, so I can tag you on our starting post!

1.5 hour walk
30mins on stationary bike
1 hour zumba
100 sit-ups
100 push-ups

Feeling great today!

I will be having my kick off event at
Shiloh Salon & Day Spa! I am so excited to be partnering up with such amazing ladies!

If you are interested in signing up please let me know or stop by the salon!
Spaces are limited to 10, masks are required.
Payment is available paypal, venmo, cashapp.

Let talk PROTEIN!
This is my favorite topic!! If you have any questions I would be more than happy to help.
I strive for 90grams of protein a day!
Here's some myths on protein!!
Protein is not just for body building!