YorelFit
Growing daily 💪🏾
Helping other find their purpose while leading healthy lifestyles. 🫶🏾
Starting your journey can be overwhelming so here are three quick tips to help you. 🙌🏾
Still have questions? Download my free guide to ‘Jumpstart Your Journey’ ✨
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Fill out my coaching application 📝
https://linktr.ee/yorelfit 😉
01/06/2024
I ran my first ever 10k 🥹🔥
It was so challenging but felt so good once I finished it!
My goal was to run the entire thing and finish without crying… check and check ✅😂
I’m so grateful that ran with me! 🙌🏾
23/08/2023
Today makes 4 years since I moved to the US. 😅
If you told me four years ago, that I’d be a college graduate, married, still praising God, and still growing, I’d probably believe you. 😉
But if you told me, I’d be loving myself holistically and becoming more and more comfortable in my skin, hair, body, all of me, I’d be shocked. 🥺
Loving yourself is a process but it’s worth every effort because you are worthy of love always. 🫶🏾
Cheers to four wonderful years of blessings, memories, opportunities, and love. 🥰🙏🏾
Change does not have to be overwhelming or drastic.
Simple and small changes can lead to the development of lifestyle habits. 🫶🏾
31/07/2023
Are your goals truly a priority or wishful thinking?
You’re not going to reach your goals until you truly commit yourself to them.
Tips for prioritizing your goals:
✨Define your reasons. Having a solid “why” makes a difference. Superficial reasons often leads to inconsistency.
✨ Schedule time for what’s most important. If it is non-negotiable, you will “find” the time to do it.
✨ Stick to a schedule. You’re more likely to keep doing it if you have a consistent schedule.
Listen❗️The bed is extra comfy these days 🥹
It’s one thing waking up at 4:30 during the spring. It’s a whole other story waking up at 4:30am during the winter ❄️
Don’t let the weather stop you from reaching your goals though!! Get up and get moving!
Happy December 🥳
I’ve had to recommit to my goals numerous times this year. I’ve even had to evaluate and readjust some goals.
What matters most is that you keep working towards your goal. It doesn’t matter how many times you were thrown off track or what obstacles came to you. You have come too far to give up.
Reevaluate if needed and recommit to your goals TODAY! 💪🏾
“I can do all things through Christ who strengthens me.” - Philippians 4:13
Happy Thanksgiving 🍁
Tips for Thanksgiving dinner:
- Give thanks
- Enjoy your food 🥘
Life is about enjoying the journey. Developing a healthy lifestyle and a healthy relationship with food is all about means “seeing the value in food beyond calories, and remembering that your value as a human isn’t dictated by the food you eat.”
Did you know water makes up approximately 60% of the human body and 76% of muscle! 🤯
Water is critical for proper bodily functions and can reduce your risks for some health problems. 💦
How much water YOU need depends on factors including exercise, environment, general health, gender, pregnancy, etc.
It doesn’t all have to be plain water either. Liquids from food and beverages also count as water intake.
U.S. National Academies of Sciences, Engineering, and Medicine daily recommendations-
About 15.5 cups (3.7 L or 125 oz) for men
About 11.5 cups (2.7 L or 91 oz) for women
As always, listen to your body. You’re probably getting sufficient fluids if you are rarely thirsty and if your urine is light yellow. 🙌🏾
Monday’s Reflection…
Life after graduation has been a bit tougher mentally than I anticipated. I have questioned my qualifications and ability to succeed. I have questioned if I belong in this field. I have compared myself and feed into insecurities consistently. 🥺
Over the past few weeks, I’ve thought constantly about my goals. I’ve had to reevaluate my fears and recommit to my goals. In life, it’s easy to compare and question yourself but success and results only come from dedication and commitment.
Trust the process and the progress will come! 🙏🏾
Jeremiah 29:11 - “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
02/11/2022
MUST TRY RECIPE!
I've absolutely fallen in love with yogurt parfaits in the morning- the taste, the fruits, the HIGH PROTEIN.
Here's what's in my parfait:
- 2/3c Greek yogurt
- 1/4c blueberries
- 1/4c raspberry
- 1/4c granola
- 2 tbsp sweetened coconut flakes
- 1 tbsp whole trilogy health seeds
That's 30g protein and a whole bunch of deliciousness 🥳
Remember, food should be your primary source of macros not supplements. Try this recipe and leave a comment on what fruits you used.
Who else can relate? 😂
My shoulder is absolutely not having it this week. Yesterday, I dropped the bar on the third rep or my 2nd set of bench press. I was doing the same weight, I’ve been doing for the past two weeks. (Wasn’t recording 🤦🏾♀️)
This is a reminder to not ego lift and be intuitive! Listen to your body ALWAYS. One tough day in the day doesn’t define your progress. In fact, true progress isn’t linear.
Keep pushing. You got this! 💪🏾
This morning I thought my biggest problem was that my right shoulder felt stuck under the bar making the weight feel uneven and heavier than normal….
So I decided to record myself and here are two more things I noticed-
1. The bar path is not vertical for the entire lift.
2. My heels lift a bit because I am pushing through my toes.
Fixes?
1. Work on my lat strength so I can engage my back for the entire lift without feeling stuck or having to lean forward.
2. Plant my feet on the ground and drive through my entire foot. Improved ankle mobility can help this.
I get it. Recording can be stressful and intimidating. In fact, it’s one of my least favorite things. However, I promise you that it’s worth it. Recording to assess form and help you prevent injuries and help you have more effective lifts!
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I use to think that God gave me the worst of all He had to offer - the skin complexion, hair, body, everything. I’ve seen how the mental aspect is just as important as, dare I say more important than, the physical efforts when it comes to changing my lifestyle. I’ve spent way too much time hating myself rather than appreciating my body and all it does for me. 🥺
In fact, I started enjoying life and my journey a lot more when I started trusting the process, giving myself grace, and just being grateful for my body and all it does on a daily basis. To be honest, that’s also when I started to see LASTING RESULTS! 👀
Body positivity does not mean pretending you do not want change. Wanting change also does not mean you hate yourself. You can appreciate your body as it is while striving to adopt a different lifestyle. Do not wait until you have YOUR “ideal body” to appreciate and love yourself.
Take a moment today to appreciate your body.
Trust the process and the progress will come!
After my shoulder surgeries you couldn’t get me to even think about pull ups… Heck you could barely get me to do them before my injury 🥹
This month, because I’m pleased with my shoulder status, I decided to start from the basics. Sometimes starting from the basics or going back a few steps are the hardest parts of the journey. Do NOT be afraid of starting over or going back a few steps. Take some weight off and focus on form. Focus on mobility. Use modifications or assisted movements. Listening to your body and training what it needs over what your ego wants will lead to greater quality of workouts and reduce the chances of injury.
Trust the process and progress WILL come! 💪🏾
Who else can relate? 😂 Do y’all shock yourself sometimes with your decisions? 🥲
I remember mistakenly requesting salad instead of fries at a restaurant in 2018 and I was appalled of what came out of my mouth 😂 and yes, I corrected my error and got those fries 🥹
While I still get fries sometimes while eating out, my relationship with food has definitely changed over the last four years.
Here are two things to remember on your health journey:
1. A healthy relationship with food is a game changer no matter what your health or fitness goal is. You will not see long term results if you are stuck in a “good food vs. bad food” mindset!
2. Your body literally needs food to function. I promise you a
A college graduate! 🎓 20th July 2022 🇹🇹
July has been a month filled with blessings and achievements. Grateful for all my experiences and people I’ve met at BYU-Idaho. Looking forward to all August has to offer and my the next step in my journey.🥳
A first generation Gould college graduate 👩🏾🎓
Bachelors of Science in Exercise Physiology
Double minors in Psychology and Fitness Prescription
BYUI certificates in Personal training and Group Fitness Instruction.
Grateful to add my degree to my ACSM Certified Personal Trainer certification ☺️
If it’s one thing you can count on me to do is try lol. I had an absolute blast learning how to surf this weekend 🙌🏾🥳
Life is about adventures and trying new things. Take some time this week to try something new. Your goals and a happier more fulfilling life lies outside of your comfort zone!
What are you going to try this week? What’s something you’ve been longing to do? 👀
Could you tell I’m excited that I got my official certificate? 🥹😂
Beyond grateful and excited for all that I’ve learn and will continue to learn as a Certified Personal Trainer! 💪🏾🙌🏾
Every single time 🙃 How long could you hold a plank?
What do you do to combat negative thoughts?
Here’s three tips for dealing with negative self-talk:
💫 Recognize your self criticism and redirect those thoughts to either constructive criticism or statements that are meant to help you grow not hurt.
💫 Figure out the reasons- often negative thoughts are connected to comparisons and idealism. Acknowledge and address concerns.
💫 Journal - writing your thoughts down are a great way to reflect and process what you’re actually feeling
Stay peachy and keep working ♥️
We all have those days! 🥺
We’re doing Olympic lifts in my class and I’ve been practicing… last week I did this exact weight and everything moved smoothly… this week my shoulder said NO 🥲
It’s okay to have tough days, but we cannot let those tough days or times define us.
What gets you through a tough day??
Keep working and stay peachy! ❣️
BIG NEWS AND BIG MOOD! 🙏🏾🥹
On Saturday I passed the ACSM Certified Personal Trainer Exam 🙌🏾💪🏾
This, among other things, have had me thinking a lot about gratitude and the goodness of God. I’m so excited to enter this new stage of life with graduation 22 days away. I am blessed beyond measure and grateful to be surrounded by an amazing support system. I look forward to continued growth on my journey and to helping others along their journeys. 💪🏾
If there’s one thing you remember from this post, I hope it is - GOD IS GOOD, ALL THE TIME and ALL THE TIME, GOD IS GOOD ♥️
Stay blessed and keep it peachy 🥰🙏🏾
Looking for a quick and easy treat recipe? I got you!! 🥳
All you need are 5 simple ingredients:
3 bananas
1.25c oats
1/4c peanut butter
1/2c chocolate chips
1 tsp vanilla essence
1. Preheat the oven to 350 and grease cake pan
2. Mash bananas well
3. Add other ingredients and mix completely
4. Pour mixture into cake pan and bake for 25-30 mins
I found this recipe on Sammibrondo.com and it’s so delicious! 🙌🏾 Sammi Brondo Nutrition
What kind of treats are you having this week?
15/06/2022
A reminder to not be too hard on yourself and let the good times roll in. ☺️
*Story time*
After a pretty darn good session on Monday where my shoulders moved smoothly through a Chest and Shoulders workout, I was so proud. 🙌🏾
So yesterday morning, I go to the gym ready to kill my leg workout and increase my squat weight. After a warm up set and one set with last week’s weight, my shoulders felt very uncomfortable with that weight so I figured it’ll be better to not increase the weight. I finished my full three sets with last week weight and was honestly frustrated that I didn’t get to increase the weight.
Fast forward a few hours later, I’m talking to my strength training professor and he goes, “oh I looked over this morning and saw you squatting the same thing I was squatting and it looked good…”
This was a pleasant reminder for me of two things:
1. Being patient with your body and appreciating what it can do is critical! Never get so caught up in off days that you forget all the progress you’ve made.
2. People are watching you. You are usually doing better than you think and may be the reason someone smiles or their inspiration so never dim your light.
Who else can relate? Literally anytime someone starts with “You and your husband…” I already know how it’s gonna end 😂😂
We love y’all though… just from the comfort of our own home 🥹 We are an elderly couple in youngies bodies, y’all be safe and enjoy yourself though 🥲
P.S. Feel free to drop off treats and food from y’all party though 💀
As the semester gets busier and more demanding, it becomes easier to want to skip the gym. BUT going to the gym at 5am really helps me start my day with a good pump but also boosts my confidence in my ability to do hard things! 🙌🏾🥹
What’s your favorite thing about going to the gym? 💪🏾
Who can relate? 🥲
When people ask me what I did over the weekend. This is it! Every weekend without fail! 🥹😂
Rest is essential to caring for your wellbeing 🥹
I did overhead squats for the first time… and my arms were trembling the entire time!
It’s sometimes easy to compare yourself to others, your previous self, or even where you think could have been but I promise comparison could lead to a dark rabbit hole of you’re not careful. I’ve not tried these before simply because I believed I couldn’t do it and because starting from scratch or with just the bar is still sometimes a hard pill for me to swallow. 😬
Take fresh courage, show up, and trust the process! 💪🏾
What’s a fear you’ve faced or overcame recently? 👀
Here’s one of my favorite recipes! Quick, easy, affordable, and DELICIOUS!! 🤤
Recipe:
1 LB ground beef/turkey
1 can corn
1 can dark kidney beans
1 can light kidney beans
1 can black beans
2 cans tomatoes and chilies
Taco seasoning
Cheese and sour cream (optional)
Taco soup is an all time fav and a great way to get some beans and veggies in! 🌮
What’s your favorite go to meal? 🥘
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