Today I’m back to the gym after taking some time off, and this comparison lit a fire under me! • I’m going to do a lighter, full body compound lift day, to ease back into it. Pull ups, shoulder press, bench press, squats, and deadlifts will be on the agenda. • Also, I can’t believe how much I have progressed throughout the few years I’ve been lifting! The photo on the left was August 2017, weighing 135 lbs... and the photo on the right was just this morning, weighing 148 lbs. Almost 2 years of progress, and I am so proud that I stuck to it. It’s wild what you can put your mind to once you’re confident that it will work. . . . . . 📸@pineapplebrat
The transformation that I’m most proud of is the transformation my daughter Olivia had over the past two years . She was absolutely beautiful before but began feeling concerned with the way she looked , how sluggish she felt and how her clothes began to fit her . She asked for my guidance in giving her some healthy eating tips and asked me to help keep her accountable to a plan . It wasn’t a diet. It’s been a lifestyle change for her, One that will hopefully carry her through adulthood . It was just a matter of eating whole natural foods , 4-5 meals a day and limiting the amount of pizza , burgers , snacks (processed foods ), sugary Coffee drinks she would consume . She began eating wholesome meals . Replaced simple carbs with complex carbs . She tried to incorporate lean proteins into the majority of the meals . She has finally grown to “ like not love “ vegetables lol . - She still allows herself some treats and cheat meals from time to time ! She just knows that having cheats all day every day isn’t going to get her where she wants to be. So now she enjoys those things in moderation which actually allows for her to appreciate those treats more . - This just proves how crucial healthy eating is in obtaining your fitness goals. Olivia doesn’t count calories or track macros . She is not obsessive in the gym... 25 minute cardio sessions with some light weigh lifting is what works for her . - I try to tell my family and my clients that you can’t out train a bad diet. You can workout like a pro but if your nutrition isn’t up to par you will have a hard time seeing big results - So proud of you Liv . ❤️❤️❤️ hope you don’t get upset that i posted this 🙈 #70/30 rule . . Credits: @lina_fit ------- Follow us @only.fitness.health to keep yourself motivated and in-shape !! 🔥⚡ ------- ✔Like and Share for more everyday ✔ - - - #fitnessmotivation#motivation#bodybuilding#bodytransformation#burnfat#cardio#eatclean#exercise
Another easy 10 minute lunch! 😍😋Baked wild salmon seasoned with olive oil, lemon and ground black pepper with a fried egg cooked in avocado oil, sautéed garlic mushrooms, spinach and half an avocado. I cooked the egg, spinach and mushrooms one after another in a non stick pan (no need to dirty up more dishes) while I baked the salmon on 400 for 10 minutes in my toaster oven. Easy peasy nourishing and delicious! Hope you’re having a great day! By @zestmylemon . . . #healthyfood#foodtips#health#food#fitnessgirl#fitnessmotivation
Share this to your friends who need help in their life 💖🙋♂️🙏 It’s crazy to think that almost 2 years ago, I was getting surgery to hopefully remove the ovarian cancer that had taken over my little body at only 23 years old... Ovarian cancer is know as the SILENT KILLER and that’s because symptoms don’t usually appear until the later stages, like myself. I was diagnosed at Stage 3 and unfortunately it ended up in my spleen and lymph nodes making the new diagnoses Stage 4B...the last stage. Looking back, I HAD EVERY SINGLE SYMPTOM of ovarian cancer and I had no idea!😭 ⠀ I am extremely blessed and thankful that God placed me in the hands of my doctors and we were able to catch it when we did because in November I will be celebrating 1 year of no evidence of disease! 🙌🏻 There is a TON of miss-information about ovarian cancer and testing! ⠀ THERE IS NO TESTING FOR OVARIAN CANCER! A yearly pap CAN NOT detect ovarian cancer! A vaginal ultra sound CAN NOT detect ovarian cancer but can show signs of a mass. A CT/MRI scan can show signs of cancer but CAN NOT determine if it is OVCA! The only way to 100% determine if it is ovarian cancer is by a BIOPSY and that’s it! The CA125 tumor marker level is the way the doctors monitor ovarian cancer once it has already been confirmed that it is OVCA and even then, it’s not always correct!🤯 . The most common signs and symptoms of OVCA are: - Bloating - Frequent urination or the need to go, a lot! - Feeling full quickly - Abdominal pain or lower back pain . 📸 All credits to respective owner(s) // @cheymarie_fit 🙋♀️ Tag a friend who would enjoy this!
First day in the gym versus a random day at the gym 🙌🏾🙌🏾🙌🏾 . . I carried most of my weight in my midsection as most of us do! My waist went from over 50 inches around to now about a 32 1/2. . . I’m often asked for advice on how to lose belly fat... JUST KEEP GOING! That’s it! . 📷 Credit to @thechicandsavvybelle