One things I've learned over the years is that to be successful you have to make the most of your time. To give you an idea of what I mean, this is my day today: 6:30 am-Wake Up 7:30 am- Internship 11:45 am- Cycle during lunch break 12:45 pm-Back to Internship 2:15 pm-Straight to class from Internship 3:30 pm- Grade papers for the class I'm a TA 4:00 pm- Make food (for linner- this weird meal I eat everyday between lunch and dinner) 5:00 pm- Work front desk at @fitfusionsa & @cyclehub_ (and multitask with homework) 7:00 pm- Straight to Gold's to lift 8:30 pm- HOME free finally 🏡 Many people tell me that I over commit myself, but everything I'm doing is important to me and plays a role in my future. I know everyone is capable of being productive and successful once they learn time management. Luckily, it comes easily to me from years of swimming, but you can teach yourself. Just set a schedule in advance, prepare your meals in advance, and STICK TO THE SCHEDULE YOU SET!
I don't know about you guys but I LOVE muffins!! I whipped up some Gluten Free Chocolate Banana Nut Muffins this afternoon and they were so good I wanted to share!! ☺ Gluten Free Chocolate Banana Nut Muffins: 2 ripe bananas 1 1/2 c. Old Fashioned Oats 1 egg 1 t. Cinnamon 1/2t. Baking Soda 1/2c. Chopped walnuts 1 scoop Chocolate Whey Protein (I used optimum nutrition gold standard) Instructions: Preheat oven to 350°. Spray muffin pan with nonstick cooking spray and set aside. Mash bananas until mostly smooth (a few lumps are fine), mix in egg, cinnamon, baking soda. Roughly blend oats in a blender or food processor and add to mixture along with the protein powder. Lastly fold in the walnuts and then scoop into muffin tins. Bake for 15 minutes and voila! Yields 10-12 muffins or 24 mini muffins.
What being a coach looks like most days. 😂 Yeah it's not always glamorous but at least it's on my own terms. Are you able to say that about your job? Yes I know there are some people that love their job but you know what's the heart breaking part? Most people HATE their job. Which really sucks because honestly that's where most of our time is spent. If you could do that one thing that really fuels your soul and earns you an income, what would it be? Would it be helping people? Would it be something you could do from home? Would it be something that just made you feel good? If you feel like any of those is something that's tugging on your heart strings please message me. 💌 I would really love to connect with you. And I got word that one of my friends who turned her business from a $140 investment to joining the millionaire club is going to put on a special webinar tonight to go over what it is that we do as coaches. And at the end if you want to move forward then wonderful but if you feel like it's not for you, that's totally okay because there's no obligation. It's just informational. So if you'd like the link to the webinar drop your favorite emoji below. 💕 *Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes.*
Got in my final gym session before I get my surgery tomorrow! Workout: • Arnold press *10, front raise with barbell *10. Repeat three times. • Rear felt flies *10, upright row *10. Three times. • Cable face pulls 10 reps 5 steps. • Opposing lateral/front raises 3 times until failure
#MBBHOME WEEK 3 PUSH WORKOUT #complete ✅ | New routines or creating ANY routine for that matter, is never easy. But listen 👂🏽to your body every step of the way and discover what works best for YOU! • Growing up an athlete and #active , my body needs to be on the move CONSTANTLY! 💥 My mind works better, I'm happier, and the rest of my life seems to fall into place when I have my gym routine figured out. ⭐️💪🏽😌 Happy Tuesday humans... keep fighting through the week! 🌻 P.s. Be on the lookout for more videos! 🎥
Today's one of those days, when you're sick and feeling blue. It seems as if everything today has been going against me..Buuuuuut it doesn't mean I didn't crush my workout 💪🏻 Best part of my day has been my conversation with the person at @nz_fontana you never know how your conversation can effect a person, so always be kind 🤗 Never forget that you're a bad ass, and don't let a bad day get in the way of your goals! 💓💪🏻 #goaldigger
Wall climbs w push ups🔥 It has been a longggggg time since I have done these but these are great for the entire upper body😈Happy to be gaining my long lost strength back💪🏼 FYI the video is sped up a little 🐰#bootyfullfitness
Current body type: I like to workout, but I'm sure not missin' any cheat meals😁😁 I didn't have the best week after the challenge was over. I skipped the gym for a week straight and my diet fell off as well😌 I think we are entitled to have weeks like this tho...everyone becomes unmotivated at some point- just don't make it a habit. 🙅🏽 That's when you figure out what gets YOU motivated again and get yo ass back on track! #khfitfam#fitness#progress#girlsthatlift#girlsthatsquat
So proud of this girl! @sydspriet A true success story from one of my online training clients. Here's Sydney's story... I started training with Nathan in October 2016. My weight had fluctuated over the years. Whether up or down a few pounds from one month to the next, I was never completely happy with my body. Being 20 years old can mean being stubborn. I thought I was doing everything right and my issues were unfair and out of my control. I was hoping that eventually everything would just go my way. However, eventually seemed a long way off. My mom had trained with Nathan before and was constantly pushing me to give him a shot. After what seemed like years of "encouragement" I finally was frustrated enough with myself to give it a try. Since starting my program with Nathan, I have not looked back. Truth be told, I would not be in the shape I am today without him. That goes for both mentally and physically. The guidance he has provided regarding all aspects of healthy life choices and what they can do for a girl can not be over stated. I have not been this confident in myself with a positive personal image like this in years. He has really shown me in all areas of my life what it takes to succeed in meeting my fitness goals and dietary goals. Even during the tough times when I am having a bad week and a little "pick me up" is required, he is there. Always! Nathan has an ability to keep my workouts interesting while making sure I push myself every time I step into the gym. Working out for me used to be some what of a chore but since engaging him as my trainer I have a whole new outlook on health, fitness and the life choices I make. One other thing I appreciate is the balance he provides. I am a University student with certain "social obligations" and he encourages me to live my life understanding that there is more to life than just working out and counting calories. I now look forward to working out and seeing what he has planned for me each week. My journey with him is not over and I still have a lot of work to do but I’m positive that he will help guide me there! #happy#results#success#onlinetrainer#exercise#health#nutrition#workout#fit#fitfam
I guarantee I have a bigger sweet tooth than youuu! made this lil treat & it tastes like COOKIE DOUGH!! . macros- 7C 27P 3.5F . • 1 scoop @yellowstonenutra cookies & cream protein • 1 tablespoon powder peanut butter • 1oz cashew milk | Mix, freeze 5-10 minutes & ENJOY! | . Use my discount code: KOAKEY10 on any Yellowstone products. They are the best of the best. Quality + flavors. #yellowstonenutra
Eccentrics aka Negatives! Do I need to add them to my workout? Will it improve my strength/power? YES! & YES! ▪️What are Eccentric exercises? It's the ⬇️ motion(downward phase) of a movement. One of the biggest benefits aside from strength gain is that it can help with injury prevention. ▪️How does it work(physiology)? During the eccentric contraction the muscle lengthens. The muscle requires less motor units and less muscle fiber recruitment (the brain signal for more motor units to fire). Because these muscle fibers receive more "damage" than that of the concentric phase( ⬆️ motion), it allows the fiber to grow = stronger + muscle growth! ▪️How often should I incorporate them? You should never do an eccentric only workout, but instead throw into a workout and just as with any workout; allow the muscle 48-72hrs to recover. ▪️How do I do them? Start with a lower second count and gradually increase the length of the descent. Check out our videos for examples! @sandstrikefitness #eccentrics#pushups#pullup#hamstringcurl#physiology#swole
2.5 years ago is when I said "What the hell." (Literally) and bought my first challenge pack, joined my first accountability group and dove into Beachbody coaching. •• August 2014, you want to know what was going through my mind? 💪🏻NOT A CHANCE, not a chance that these at home workouts will give me the fitness challenge that I looooove. 💰I just want to make MONEY, yup I started all this with the "I want to make money NOW!" mindset. 💻 It's just a job, yeah it involves fitness, YAY, and working from home, YAY YAY, but still just a way to get that ever sought after quick buck. •• It's tough to look back on my attitude at that time but it's pretty important. It's important to realize how far I've come. The personal development I've done, the physical changes that have happened. Now, a glimpse of what's going through my mind now, as I sit here and complete a post I was encouraged to do by my team. . .a post of reflection on all that has changed in the last 2.5 years. •• ❤❤ My self confidence, self love, self esteem has grown and developed creating a the person that I was always meant to be. One that is capable of setting aside her own selfish desires to throw her self into helping others achieve their goals and dreams because she's finally realized you can only truly find your place by helping others find theirs. ❤❤My tribe, yes I'm now one of those people that use the word "tribe" on a daily basis 😉, has been expanded to include some of the most intelligent, driven and loving women I've ever met. The ones I used to pretend to hate because my lack of self worth kept me from recognizing others strengths because I thought it would somehow diminish my own. ❤❤I'm planning my future around the reality that the financial freedom and freedom of time that I've always dreamed of is an inevitability. By simply showing up, every day, loving on people hard, continuing to better myself inside and out, I am CREATING my own path on my own terms. •••••BEST PART IN COMMENTS•••••
Legggs today, AND ran for distance for the first time since December. My goal was to run a 5k and it was actually easier than I anticipated. I'm tryinggg to get back into running (distance), as I'm running my 6th half marathon in June and training starts soon! Sooo for those who think I run "all the time" I don't, because my goals don't always pertain to endurance/running. However, I do enjoy it, especially during the warmer months... But training can be both a blessing and curse. 😜
Being an apple shaped woman, I appreciate this picture so much. We are hardly represented and this made me smile! We need to remember that pear shaped bodies are not the only desirable "curvy" bodies. Unconventional bodies are also beautiful. Also capable of being sexy. Love this so much ❤❤❤ art by @tylerfeder
FAILURE! A concept i struggled with until i realise thats where one experiences growth. And I dont mean the muscle itself You dont really think all of us instagram fit fanatics just casually hit PRs every week? Hell no! Behind every record is a whole collection of failed attempts all too embarrassing for the gram! But ive decided to share mine as its all part of the process and we wouldnt be anywhere without our failings along the way. Am i talking about fitness or life in general? Thats up to you. Either way i value all of my failings because thats where i learned, tried again (and again and again) fought harder and made it happen. Embrace failure. Nothing humbles one quicker then a failed attempt! #bodybuilding#fitness#fitfam#girlsthatlift#dedication#fail#flop#fuckitandtryagain