Courageously T R A N S F O R M E D

I promise each of you who question my workouts, responses, ideas, dedication, motivation, commitment, drive or any other trait I possess...

I know what you're thinking. I know what your feeling. I know the burn. I know the denial. I know the aggravation. I know the mental and physical exhaustion. I know the gratification of noticable success. I know the excitement of getting better every day I trusted the process. I know the humbleness it takes.

But I know you can take it. You can accept the challenge. You can put your faith in another person and see it through. You can be coachable. You can be disciplined when motivation is gone.

But you better know it too.

Little late night pep talk 👀💖

If I'm being honest...

The time is there. The WILL to use the time available is not.

No nose dives here! I think its time to talk about push ups again.

Snack time 🌞
3.5 g fat
28 g protein
18.5 g net carbs (I chose 1% milk over water and almond milk today because I ate breakfast earlier than anticipated, so I needed something to hold me over 💪)

Symptoms of dehydration include
Thirst
Dry or sticky mouth
Not p*eing very much
Dark yellow p*e
Dry, cool skin
Headache
Muscle cramps

Fat loss your goal? Educate yourself.

It's as simple as that. EVERY. CALORIE. COUNTS. Whether you track it or not.

Wanna see results? TRACK. YOUR. FOOD.

👏Consistent👏, hard 👏work👏 is 👏key👏

Perfection is misguided- but dedicated hard work? I promise it's harder to come by than you think.

Friendly reminder 🌊👍
✅How much water do you drink in a day? ✅do you think it's enough?

The average Male needs to consume 125oz while the average female needs to consume 96oz. B U T depending on a variety of other factors, those figures are just base.

✅ what's your hydration knowledge? Do you wish you knew more?

Success isn't always about greatness. It's about consistency. Consistent hard work generates greatness.

Take that into this weekend. Remember to stay consistent when you wanna slip up. Remember that dedication and hard work WILL generate the results you want if you are consistent.

Grocery shopping?

Don't forget some essentials to help you reach your goals, curve your appetite, and even satisfy your sweet tooth.

We're all human- let's not set unrealistic goals. Most people just want to feel good and look good- they aren't prepping to walk on stage in a bikini.

Learn moderation, discipline, but most of all learn to love yourself! There is nothing like beating yourself up because of that one donut you ate. (Maybe you should talk to yourself if its every day, or a dozen a week, but seriously.)

Y O U. A R E. W O R T H. I T.

It may take you a while to process this, but, its true 👍

Learn your body and you'll never be controlled by the scale again.

🛑ATTENTION COFFEE (CAFFEINE) LOVERS🛑

I can't stress this enough.

https://www.instagram.com/p/Bw-12ZjA24l/?utm_source=ig_share_sheet&igshid=kxkhf3nf3jqf

Pre-Friday, almost the weekend, new month motivation 💪🔥 Weightloss doesn't have to or even NEED to be about skinny jeans, thigh gaps, or running your mile in 8 minutes. For most, weight loss should be focused on the functional aspect, not the jean size or 1 rep max in the gym.

Join me for final countdown this evening! 5-6pm

I've held onto this picture for a week now. ➡️ was it my stretch marks that stopped me? No. Ive had two babies. I've gained an absurd amount of weight and lost it.
I honestly couldn't tell ya. Maybe it's just cause I think I share too much.

But today I decided I don't really care. If what I share can reach from one person, to two people, to a whole web of inspired people- I'll share to my hearts content.
I don't share to impress, to show off, to draw attention- I share because I was given a story and a PATH that allows me to reach others who need the UMPH.
But let's face it. My motivation isn't gonna give you the discipline you need to do the work. That's on you. That's your mindset.
But you want the motivation and accountability to take that leap? I got you.

Topic of conversation!
Reasons for poor form:
1. Postural imbalance

2. Flexibility

3. Old injury

4. TAUGHT improper technique.

5. You're good with hurting yourself so you get that next PR.

All can be fixed. Some through isolation training, others through flexibility training and maybe some light rehab. Others may take consistent practice to correct the learned form, and then other: a dose of reality and an understanding that maintaining proper form, and putting in good work can get you to that next PR without a huge potential for injury.

Up to you.

This ain't no practice life. -Michael Burt
Personal training is more to me than just the physical transformation you are looking to achieve.
It's the whole person concept. We've got one life. I'm focused on helping you break those physical and mental barriers.
Want to know more about my training style? Shoot me a message!
CERTIFIED PERSONAL TRAINER 🖤

HYDRATION FACTS:
During exercise, you should be consuming 4-8 oz of fluid to avoid becoming dehydrated.
Signs of dehydration?
If you're already thirsty- its likely you have mild dehydration. If you experience dizziness, confusion, more than normal fatigue for the work being done, stop the exercise or activity and hydrate.
How to prevent dehydration before exercise? Drink 20 oz of fluid a few hours BEFORE the activity.
If the activity is light to moderate, drinking water every 20 minutes is sufficient- if the activity is moderate to strenuous- a drink containing carbohydrates and electrolytes is more suitable to help replenish nutrients lost.
Your urine is a great source to determine your level of hydration. Keep in mind certain supplements and medications do affect the color of your urine. Because of this, practice keeping track of your water intake, whether is writing it down or logging it in your food app.



(Image from precision nutrition)