2019 is 270 days away.
January 17th - 20th
Bayfront Park, Miami
💪 WOD NOW
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It's not just a comparison, not a change of body, not just aesthetics! It is health, it is quality of life, it is happiness, it is self-esteem, it is A BEAUTIFUL SMILE ON YOUR FACE, it is satisfaction, it is pleasure in what you are seeing, it is PRIDE of yourself, it is self-control, it is determination, it is willpower, it is balance, is patience and persistence.✨
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💥 #knowgains 🏋️
💥KNOW - EXTRA BURN 💥
🐏There are probably a million different ways you can burn more calories, and here are 9 ways to get your list started. Keep in mind, some of these aren't going to burn a ton of extra calories at one time, but over time, it all adds up. And if fat Loss or weight loss is your goal, then listen up:
🚘 Park your car farther away - How many times do we all look for the closest parking space when we go shopping? Why not part farther away and walk
👣Take the stairs - Don’t wait for the elevator anymore. Take the stairs whenever you can.
🏋️♀️Add a Finisher to your workout - A Finisher is a small series of exercises performed back to back at the end of a workout for anywhere between 1-10 minutes or 3-6 rounds. -
Go Shopping - Window shopping can burn up to 100 calories in 33 minutes. Maybe buying something burns even more!
🏘Clean your house - Ugh, I know, who wants to do that? But cleaning your house could burn anywhere from 80-150 calories depending on how dirty your house is :)
🚶🏼♀️Go for a walk - Start adding a walk to your day. Listen to some music, a podcast, etc. put on your shoes and go. Start small if you want. Just go.
🕴🏻Stand - Did you know that your body burns more calories standing then sitting? If you have an office job like I used to, get up and stand and/or move throughout the day. Not only will your joints thank you, but you will burn some more calories too
🤹🏻♀️Dance - Dancing can burn up to 100 calories in about 17 minutes depending on how you are shaking your tail feather :)
💐Gardening - Start planting away and cleaning up your yard. You could be burning 100 calories in just 22 minutes!
👍🏻There are probably 1,000’s of other ways you can burn more calories - this is just scratching the surface. The commonality here is to move. Just get moving. How do you burn extra calories?⬇️
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❓ As always, leave questions, ideas or corny jokes in the comments 😎
❤️Down 122 pounds and she’s got her swagger back!!!!!! Shout out to coach Janette who is slaying her results!
An inspiration to so many that anything is possible and you’re never, ever stuck! One foot in front of the other. You got this!
Pm me if you are ready for your before and after ❤️
So much YES!
I used to spend so much of my precious time explaining myself. Why I think the way I do, why I make certain choices, why I choose to behave a certain way, why I'm not like the old me, why I don't do this or that...
I'm done with that crap. ✋✋
A LOT of work goes into feeding your mind, body and soul. I am VERY cautious of what I speak to myself as well as others. Through this journey, I have learned to stand strong and confident in what I believe. 🧠👀👣
I don't owe others an explanation regarding who I am or the choices I make for MY life. I stopped talking myself in circles and let the outcome speak for itself!
This self-acceptance and self-love didn't happen overnight, but it has been worth every minute I've worked at it over the years.
Searching for a little more love?!? I'm always just a message away. You are NOT alone. And you are wonderfully and beautifully made. 💕
When I have coursework I could procrastinate with a million things but when I have nothing to do I’m like 🤷🏼♀️ So fuelling up to spend ages in the gym to fill my day 😂; protein porridge with fruit, @nestle milkybar milk slice which are 😍 and some leftover birthday chocolate C 623 c 78 f 19 p 27 In happy news even with still being hormonal (which I always hold extra few bloat/water weight lbs) I am two pound down this week woooo! Managed to hit at least maintenance macros and twice cutting macros every day last week and got in four workouts, despite the stress of a dissertation hand in and finishing uni! I am super proud! Normally I would’ve stressed binged and probably be a good five lbs up not down two. Also shopping yesterday is the first time I’ve felt good again in a changing room in ages, still a way to go but can finally see the progress and got hella cute holiday clothes 💃🏼💃🏼💃🏼💃🏼 🎊🎉🎊🎉 This week I’m aiming for at least four to five days cutting macros and the rest maintenance and five workouts 💪🏻
Some new knowledge for your new week: TEAS! You can use teas in a lot of different ways, from creating quiet moments in the sunlight drinking tea out of beautiful ceramics (like this dreamy moment from @destroyer.la) instead of, say, stress eating or coping in some other way. Just the act of tea drinking has a benefit when you realize you can use it as a mental and physical tool. It can be a healthy habit to replace old ones. It can become a ritual the healthiest version of you enjoys.
Though there are so many teas + ways to incorporate them, here are my four must-have teas and WHY they’re so critical to me:
1: PEPPERMINT tea. (As in, a tea whose only ingredient is 100% peppermint leaf.) I cannot sing the praises of this stomach soother enough. Nauseous? Overate? Acid reflux? Queasy? This is your best friend. Once you realize its magic, there’s no going back.
2: OOLONG teas (like this one!) have naturally warming properties. So if you’re cold all the time like I am (you feel me, #vsg#rny pals?), sipping oolong can help keep you warm.
3: Conversely JASMINE tea is naturally cooling. Drinking hot or iced both can have s cooling effect on your whole body which is a must for surviving summer in the South. @teastea has an unsweetened Jasmine Green Iced Tea that I have on hand always. It’s the only bottled/prepared tea I ever have around. (Pro tip: drinking it hot in the summer keeps you warm inside in the AC while drinking it while helping your body temp overall.)
4: A combination of green tea leaves + roasted brown rice, GENMAICHA’s rich, earthy profile calms me + fulfills me. It’s the perfect afternoon sip.
Even if you’ve never been a tea person or heard of any of these, I HOPE you check these out. In candid conversations with several of you this past week, you’re struggling with mindless eating and stress snacking, with using food as an unhealthy coping mechanism rather than a fuel source. You have to create new habits, new ways for yourself to slow down, check in, and stay calm and present in your head and heart. Maybe tea is one of your new strategies. .
You can be the healthy you want to be, I promise. You’ve got this.