- Let’s Sweat Together: View My Schedule
- Faith for Life Fit: You Are Uniquely Created, Self Care Truth or Dare
- Busy Fit Mom Life: Back to School, Back to You
- Fit Foodie Recipe Share: Roasted Tomato Sandwich
- Instructor Insights: Get Certified with me!
- My Fave Fit Finds: Simplest way to Alleviate Muscle Soreness
- Must-See Social: “I can’t lift weights, I’ll get bulky”
- Let Me Coach You: New Group , New Lifting Program
- Get My Living Life Fit Weekly Newsletter: Sign Up Here
Let’s Sweat Together: View My Schedule
Faith for Life Fit: You Are Uniquely Created, Self Care Truth or Dare
“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”— M. Scott Peck
😃 We’re doing Self Care Truth or Dare this month and I’m so excited to see you start taking better care of yourselves and valuing yourself in the way that you deserve. You are uniquely and beautifully created by God, so let’s honor that creation by slowing down and taking time to take care of ourselves. ❤️
I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. Psalm 139:13-16 ESV
Psalm 119:73 “Your hands made me and formed me; give me understanding to learn your commands.”
Jeremiah 1:4-5 “Now the word of the Lord came to me, saying, “Before I formed you in the womb I knew you, and before you were born I consecrated you; I appointed you a prophet to the nations.”
Psalm 100:3 “Know that the LORD is God. It is He who made us, and we are His; we are His people, and the sheep of His pasture.”http://biblegateway.com
But why would we slow down when we already have so much going on and we’re supposed to be focusing on getting back to our workouts and our nutrition?! Well, because it’s all about whole health. We’re not about to get back on track just to fall off again in another month because we’re so burnt out from trying to maintain a crazy routine. 🙈
This is a lifestyle. As a coach to women in my online groups, I am forever reminding them that I will never encourage to sacrifice taking care of yourself just to lose the weight or to look good for vacation or whatever outward goal it might be that you think is the most important thing in your life right now. Because I can assure that there will always be another vacation or another event or some other reason you want to ‘look good.’ The yo-yo and crash dieting and over-working your body in panic to meet a deadline stops here. 🛑 And simple, sustainable and smart action starts now, which includes taking care of yourself. 💕
So, this September, I will give you a “Back to Better Health” Challenge truth or dare style and you can choose, but you have to do one! Imaginary points are awarded and winner gets featured on my blog & social media 😉 Just comment below:
💛 for truth
💙 for dare
Ok here’s your first Self Care Truth or Dare (comment below, or post to social and tag me):
💛 Truth: What activity brings you enjoyment? How often do you do it?
💙 Dare: Do something that brings you joy.
Back to Better Health Challenge – Bonus 10 points: What is your favorite ‘just for fun’ activity?
Busy Fit Mom Life: Back to School, Back to You
It’s back to school season! Or as I like say ‘almost pumpkin season.’ 🤭 I do love white pumpkins and fall leaves all around my home come this time of year.
I know you’re probably just now wrapping your mind around school schedules, morning routines, after school routines, homework, bedtimes, activities…the list goes on. And even if you’re not a parent or teacher, this time of year still seems to be a time of transition for most people.
So if you feel your health and fitness slipping even further out of control too, here are my top tips to help you get back on track!
Fit Foodie Recipe Share: Roasted Tomato Sandwich
Roasted Tomato Sandwich
2 large tomatoes, cut in 8 slices
extra virgin olive oil
sea salt & black pepper
1/4 cup plant-based mayo
1/2 lemon, juiced
1-2 garlic cloves, minced
4 slices bread of choice
1 large avocado
arugula (or greens of your choice)
1.) Preheat oven to 350F degrees and line a baking sheet with parchment paper. Place the tomato slices on the sheet and drizzle with olive oil. Then sprinkle each side with salt, pepper and oregano. Place in the oven for 15-20 minutes.
2.) Meanwhile, combine the mayo, lemon juice, garlic and a sprinkle of salt and pepper in a bowl. Stir to combine and adjust seasoning as needed. Set aside in the fridge.
3.) Heat a pan over medium heat. Spread butter on each side of the bread and place the bread butter side down in the pan and cook until brown. Remove.
4.) To assemble, spread the garlic aioli sauce on each slice of bread. Top with tomatoes, avocado, greens and basil. Slice and enjoy!
Instructor Insights: Get Certified with me!
ICYMI, I have several new opportunities to get certified with me in Frisco, TX or virtual (online) !
Two dates in Texas, and Two dates online!
WARRIOR Strength: September 25th Frisco, TX, and October 9th Virtual
WARRIOR Rhythm: October 16th Virtual, and October 30th Frisco, TX
Learn more and Book a Training here!
My Fave Fit Finds: Simplest way to Alleviate Muscle Soreness
hold up for a sec! ✋ I know you may be feeling strong and motivated and excited to crush it in your workouts. And I definitely want to you feel stronger and more confident, but don’t overdo it!
I know as you’re getting back on track, you may think you need to push hard and really ‘go for it.’ 💪 Which is fine, as long as you aren’t pushing outside of your body’s true ability.
And when you are just getting back into things, soreness and even injury are much more likely to happen. Which obviously, that’s a huge bummer and will just throw you further off track. 😔 But No More Being Sore, because this week we’re going to go over how to prevent and deal with soreness, and even injury as you get back into things.
The simplest way to avoid or alleviate sore muscles is to drink plenty of WATER!! 💦 I’m mentioning it first because it’s the most important thing we can do to help our body function well in general. But you especially need to hydrate to heal those muscles that have been working so hard. Muscle cells need water for optimal performance. I mean, think about when you are sick and dehydrated and those awful muscle cramps and pains set in. So imagine how your muscles will feel if you are working them that hard and then not hydrating them. Yikes. 😬
“You need to listen to your body, because your body is listening to you.” – Phil McGraw
The minimum goal just for normal activity is half your body weight in ounces. So when we’re working hard, you should be drinking even more.
Looking for more than water? Here’s a favorite find of mine that I rely on every week for muscle soreness
Must-See Social: “I can’t lift weights, I’ll get bulky”
See it on Instagram here.
Ummm nope sister, ya won’t ! 👎🏻 that’s a myth – but lemme tell ya what lifting weights can help with:
🏋🏽 bone density
🏋🏽 body composition
🏋🏽 lean body mass
🏋🏽 decrease risk of injury
🏋🏽 increase Strength
🏋🏽 …even more self confidence ✨
Okay your turn! What’s a fitness myth you’ve heard that really makes you want to correct a person ? Tell me below!
Let Me Coach You: New Group , New Lifting Program
If this feels familiar…
👉 Frazzled about new routines and schedules starting
👉 Overwhelmed with information and negativity
👉 Always tired and never having energy to do things
👉 Feeling ‘off’ and just not yourself
👉 Out of shape and feeling weak
👉 Struggling with emotional or ‘convenience’ eating
Then THIS is for you! Because whether you are feeling just one of those things or the whole list, you CAN get back on track to better health and LIFE! 😃 You just need support, accountability, tools and a plan. And I have them for you in our online bootcamp. 💕
Drop your favorite emoji in the comments so we can chat about how you’re feeling! 👇 and keep reading for my latest program you see me lifting to in my IG stories!
💪 Classic resistance training moves (that make you feel strong and confident)
🏃♀️ HIIT (the only way to do cardio 🤣 — ‘cuz cardio is hardio!)
👍 Core (we can’t have a workout without core)
🔥 Burnout (trainers love to sneak these in)
Check it out Shop here or Watch video here
Imagine how much stronger you will feel when you commit to completing this 8-week program! And you won’t be doing it alone! No Way! There’s a group of super cool people in our FIT Community that will be doing this program together. We’ll hold each other accountable by…
👉 Logging each workout one-by-one ✅
👉 Following a simple nutrition plan that gives your body exactly what it needs 🍲
👉 Checking in with our private group daily — hello accountability! 🙌
👉 Celebrating wins, sharing obstacles + how to overcome them, and encouraging each other to keep going! 🎉
Having a Supportive Community is 🔑 to crushing your goals! My FIT Fam and I are loving this program (this is what I’m currently doing that you see me in my stories lifting weights to)— will you be joining us? I hope so! DM me or Email email@example.com Subject “Virtual Fit Club”
Get My Living Life Fit Weekly Newsletter: Sign Up Here
That’s it for this week! Keep Living Life Fit and I’ll see you in class!
In Sweat & Faith,