Continue Mission: Fitness and Nutrition
Health/Wellness Coaching, Personal Training, Lifestyle/Behavior Change, Nutrition Guidance
31/07/2024
😜
30/07/2024
Doesn’t matter what kind of 💩 day I have…when I step in here it reminds me exactly who tf I am and what I’m capable of.
It’s been a crazy month and my routine has been turned upside down so I’m looking forward to getting back to my regular training schedule.
The one thing that saves me even when my training is off is the fact that I have and all my supplements to keep my body from regressing.
Some of my non-negotiable, every day tools: 👇🏼
Phormula 1 protein powder
Ignition
Creatine monohydrate
Level 1 protein powder
Level 1 protein bars
Collagen
Microfactor
Megawatt
Alphasurge
28/07/2024
18 years later…I could still rock that OG uniform! The food is still good but the standards have definitely changed! 🫢
07/07/2024
Every successful plan starts with a solid foundation 🙌🏼
19/06/2024
Because it’s cheaper to meal prep than keep the cabinets stocked during the summer. Let these kids tell me they’re hungry one more time lol
I appreciate you guys thinking of me but if someone ends their “looking for recommendations” post with “doesn’t cost an arm and a leg”, please don’t tag me. While I definitely don’t want anyone’s limbs I also don’t work for free, which is what they really want. 🫶🏻
19/06/2024
How Self-Forgiveness Paves the Way to Success - Ep 727 Q&AF Order My New Book, The Book on Mental Toughness HERE: https://andyfrisella.com/products/the-book-on-mental-toughness727. Q&AF: Culture Building Activities At...
16/06/2024
If I’m only going to have 1 day off a week I’m spending it at the lake 😎☀️
14/06/2024
POV: you got the legs of a beast and an attitude to match 🤭
Side note: you can talk all the 💩 you want but your physique tells its own story long before you open your mouth. 💋
30/05/2024
My best times in quite a while! 1st mile was uphill, into the wind, max HR 192. 😂 I definitely had to take a 30 second breather and get that under control lol but second mile was better. Haven’t done an outdoor run in a minute so I was actually surprised I did this good. 🤭
Cardio season has begun! 😅💦 Gotta get right for this Half Dome hike so I don’t die 😩
29/05/2024
Morning session before work 😅
22/05/2024
Lil’ bit thicker than I’m usually comfortable with but I can’t complain 😈
05/05/2024
Range Day 😁
***k
05/05/2024
Training with the ***k44 is great because it’s cost effective with ammo prices the way they are, but there’s just something about the power in my ***k19 that has my heart. 🥹😍
***k
02/05/2024
Chippin’ away at it 🏋🏼♀️
19/04/2024
Not sure how I ended up with a total body pump from last nights session but I love it! 🤭
15/04/2024
The weekends are my reset days.
It’s my time to offload all the stress and well—-people—- I deal with during the week. I do things that help me re-ground and get ready for the upcoming week. Most of the time that consists of meal prepping, gardening/yardwork, fixing things (mostly animal housing that the goats keep breaking 😑), cleaning, laundry…all the things that set the energy balance in my space. It makes for a busy and exhausting day but it’s so worth it. I’ve found that I do some of my best thinking when I’m in this “connect with the Earth” mode. A huge part of health and wellness is taking care of the mind, not just the body. 🧘🏼♀️
I got a lot of tasks checked off my list this weekend and still had room for friends and family time, for which I’m always super grateful.
I also had another baby hatch, it was 1 of 2 eggs still left and I’m thinking it may be the caboose. (And yes I gave it a teddy bear so it won’t be lonely tonight 🫢)
Now to sip on this wine and get some sleep 😴
05/04/2024
Short arms -> incline
Short legs -> step
It’s hard out here for a short person 😂
25/03/2024
Can’t believe it’s already that time again! 🥳
https://www.1stphorm.app/Mwells
20/03/2024
You can fake a lot of things in life but the quads don’t lie baby. Your physique speaks for itself. 💯💋
Now that the weather is warming up, I'm thinking of putting together a cardio group for all fitness levels from walking to jogging to running. I'm still formulating my plan so let me know if you're interested and I'll start a chat with anyone who is game!
There is safety in numbers so the more the merrier! 😄
02/03/2024
Last thing I wanted to do at the end of a long day…but here I am 🙃
Shout out to for my new fav joggers! 😁
23/02/2024
The thickness is real my friends 🤭
Holding steady at 119lbs…weather is warming up and it’s time to start leaning out! I’m up almost 3lb of muscle since November, and only 4lb total from my baseline weight of 115lb.
Let’s see how lean I can get without compromising those gains! 🤓
Side note: how cute are these biker shorts by .n.combatboots ⁉️😍
11/02/2024
Henly and I went for a run today (and got soaked 😅) then came home, hit the gym, and meal prepped for the week.
All days are not this productive but I’m thankful for the ones that are! 🙌🏻
07/02/2024
When these babies lean out it’s going to be 🔥🤭
06/02/2024
The hardest part about growth is sacrificing definition. I’m so used to seeing my abs pop, this fluffy season messes with my head a little. 😭 I’m grateful for the hint of definition I still have and definitely loving the muscle I’ve put on….it’s almost time to change course and chisel out alllllll the things. 🤗
01/02/2024
“You’re not afraid to go out alone after dark?”
Nope. 🤭
peep that sweater 😁
30/01/2024
Anyone else annihilate & today? 🤭
23/01/2024
Henly’s meals and mine!
Henly’s: taco bowls and spaghetti
Mine: plain old chicken and rice 😆 (I keep my veggies separate)
She’s also got her fruit bowls, yogurt, string cheese, and all her dry snacks ready for the week. 😁
Side note: All this only took an hour to prep, and I cleaned as I went so there was no mess to clean at the end. I also had enough to feed everyone dinner with what I didn’t put into containers! Win win! 🙌🏻
17/01/2024
Today I am thankful for my because I can show up looking like this and nobody cares 🤣
What is your MISSION?
It seems like in today’s world of social media influencers, there is a lack of REAL people who go through the every day struggles that we do. I see so many people getting discouraged and giving up on making better lifestyle choices because they are comparing themselves or their progress to others. Those people on Instagram don’t tell you about the team they have making sure they always look perfect while they tell you how easy it is and “see you can do it too.” The truth is most of us struggle on a daily to make time for a cup of coffee much less meal prepping, exercising, etc. I know because I’m on that struggle bus with you sister. I am a wife, a mother, an ER nurse, a volunteer, a personal trainer, and a nutrition/weight management coach. I am not perfect. I eat junk food sometimes and I drink some wine when I feel like it. I fall off the exercise wagon. BUT, the most important thing is that I’m always getting back up and hopping on that wagon. I became a personal trainer and a nutrition specialist so that I could help as many people as possible find healthier lifestyle options that work for them because that’s the only way it will last long term. Being a nurse, I see the toll that unhealthy lifestyles are taking on our society and I’m trying to change that one person at a time. People are being diagnosed with diabetes, artery disease, high blood pressure, depression, even heart attacks at alarmingly young ages now and most of it is preventable with lifestyle changes. There is so much misinformation out there and it is easy to get drawn in and let down by fad diets, skinny shots, miracle teas, etc. My mission is to make sure that every person who reaches out to me for help is set up with the tools for success that will last a lifetime. Whether you are wanting to make changes for yourself, your children, whatever, FIND YOUR WHY AND CLAIM YOUR MISSION.
Continue Mission in the military literally means continue your mission no matter what. That mentality can be applied in the civilian world as well. Whatever your goal is, I will provide you with the guidance and support to get it done but you have to bring the DRIVE. The dedication, the commitment, and DO THE WORK. I know my methods work because I have seen the results of hard work pay off in my clients.
If your goal is to lose some weight and keep it off, OK. If you want to build some muscle, let’s do it. If all you want is to learn how to make healthier food options for you and your family that fit your lifestyle, I got you. If you want me to push you until you throw up or just be on standby for some guidance, done. If you want the whole 9 yards, I’ll bring you in and teach you everything I know so you can turn around and do the same. Your mission is yours to decide, mine is to help you get it done.
Are you ready?
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