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I started seeing results when: - Stopped moving t

I started seeing results when:

- Stopped moving through movements too quickly and started slowing down and being intentional with each rep
- Stopping worrying about what others thought about me in the gym and started focusing on my form and time under tension
- Stopped underrating and started eating to fuel my body

** these videos are 5 years apart so just a reminder results don’t happen over night. They took time once I started incorporating the above!

Not sure where to begin?! Link in bio to sign up for 1:1 coaching 👆🏻

#fitnessgirl #workoutmotivation #fitnessjourney #fitnessinspiration #workoutroutine #homeworkout #beginnerfitness #strengthtraining #onlinecoaching #onlinefitnesscoach #fitnesscoach #fitnesscoachonline #fitnesscoaching #personaltraining #fitnessjourneys #progressiveoverload

So you think you can reach your goals with the amo

So you think you can reach your goals with the amount of protein you are currently eating?

5 tips you didn’t know would help you hit a protein goal that will ACTUALLY make a difference:

1. Increase volume of protein- have larger amounts of protein at each meal. For example if you have a bowl of oats for breakfast with 1/2 scoop of protein, increase that portion of protein to a full scoop. Or if you usually have a salad with chicken for lunch, increase the amount of chicken in your salad.

2. Pre- log protein- plan out your meals for the day. Plan protein first then build your meals around it! Planning ahead helps set yourself up for success 👏🏻

3. Choose protein forward snacks- Greek yogurt or cottage cheese with berries, protein bar (@alohamoment and @gomacro are 2 of my favs), hard boiled eggs, & edamame to name a few

4. Keep it simple- Find sources that work for you to help you hit your goals - don’t over complicate it.

5. Bulk prep your protein- set yourself up for success for the week by taking a little time to prep protein sources - that way you can use them in different meals. The crock pot is great for making shredded chicken. Cool up some ground turkey on the stove or grill up some chicken sausage and turkey burgers!

Need a little assistance navigating nutrition?! Click the link in my bio for 1:1 online coaching 👆🏻

#nutritioncoach #onlinenutritioncoach #proteinformuscles #proteinforward #protein #postworkout #macros #nutritiongoals #nutritiontips #strengthtraining #trackingmacros

#ad Join me for a weekend long run! My favorite

#ad Join me for a weekend long run!

My favorite way to kick off the weekend is with a long run on the strand! It’s important for me to get a head start on my hydration before I head out for my run so I usually reach for @nuunhydration sport before starting my dynamic warmup and hitting the pavement for my run 👟💦

My personal favorite flavor is tri-berry! It only has 1g of sugar per serving, so you’re getting a tasty and hydrating blend of electrolytes without all of the added sugar 🙌🏻

After my run on the strand - it’s time for more @nuunhydration! Why?! Because hydration doesn’t stop after the workout! It’s important to replace electrolytes lost in sweat especially after running for 1-2 hours in the sun ☀️

Have you tried @nuunhydration?! What’s your favorite flavor?! 👇🏻

#nuunpartner #butfirstnuun #nuunlife #weekendrun #longrun #beachrun

My number #1 reason to not work out at home…. D

My number #1 reason to not work out at home….

Distractions!! Who else gets easily distracted trying to work out at home?! Dirty dishes piling up in the sink, things needing to be tidied up, dogs thinking it’s play time?! This is why I always recommend trying to get out of the house for a workout. Now I know that’s not always realistic with kids at home or if there’s bad weather - but if it’s an option to get to the gym to workout or even outside to run or walk I highly recommend it! You’ll spend a lot less time at the gym because there will be zero distractions than you will working out at home! 🙌🏻

PS make sure you watch arbor at the end of the video. Crazy little pitty 🤪🐶

#homeworkouts #gymworkout #workoutsathome #dogsofinstagram #dogsofinsta #healthylifestyle #healthyliving #workouttips #healthylifestyles #personaltrainer #onlinecoaching #onlinefitnesscoach #onlinefitnesscoaching #onlinefitnesstrainer #fitnessgirl #fitnesscoach #dogreels

BIRTHDAY CAKE FOR BREAKFAST?! Yes please! 🙋🏻

BIRTHDAY CAKE FOR BREAKFAST?! Yes please! 🙋🏻‍♀️

BIRTHDAY CAKE PROTEIN SMOOTHIE 🍰💪🏻

This smoothie seriously tastes like birthday cake, but it’s good for you! I always add some granola to my smoothies for a little crunch and this time added some sprinkles, because why not?! It’s high in protein so it makes the perfect post- workout meal or breakfast to fuel your morning 💪🏻 Follow @becksliveshealthy for more smoothie recipes!

Ingredients:
- 1 cup vanilla almond milk
- 1 frozen banana
- 1/3 cup plant based vanilla cinnamon yogurt
- 1/2 tsp almond extract
- 1 tbsp vanilla cashew butter
- 1 scoop @beam birthday cake plant based protein

Directions:
1. Add above ingredients a blender and blend blend blend!
2. Optional: top with granola & sprinkles enjoy! 🥰

#smoothie #proteinsmoothie #smoothierecipe #healthyrecipes #healthysmoothie #postworkoutmeal #proteinrecipes #nutritioncoach #onlinenutritioncoach #birthdaycakesmoothie #granola #eatpurely #breakfastsmoothie #postworkoutsmoothie #plantbased

3 DB only moves to target your glutes 🍑⚡️

3 DB only moves to target your glutes 🍑⚡️

Working out at home with minimal equipment? Or is the gym extra crowded?! Here are 3 glute focused DB only moves you can add into your lower body day! Simple but effective! Let’s grow those glutes 👇🏻

PS- you can also use a KB for any of these moves!

▫️DB Bulgarian split squat- if you don’t have a bench at home you can use a chair or the stairs. Again focus on slowing down the eccentric part of the movement. Lean slightly forward to target the glutes 🍑

▫️DB sumo squats- slight forward lean, push your butt back. Focus on going slow on the way down (1-2-3 count).

▫️DB RDLs- knees slightly bent & soft, keep a neutral spine. Slow and controlled on the way down.

What move are you going to try?! 👇🏻

#strengthtraining #strengthtrain #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness #glutesworkout #glutegains #glutes🍑 #dumbbellworkouts #dumbellonly #lowerbodyworkout #legday

I started seeing results in the gym when … ❌

I started seeing results in the gym when …

❌ Stopped working out 7 days a week
❌ Stopped restricting the amount of food I was eating
❌ Stopped doing random HIIT workouts

▫️Working out 7 days a week can lead to overtraining. Cue: burnout, fatigue, and lack of motivation. Speaking from experience here! Rest is just as important as exercise. I typically take 1-2 rest days per week now!

▫️Consistently eating too little calories can cause:
- Hormonal imbalances
- Fatigue
- Brain fog
- Weight gain
- Slowed metabolic rate
- And more!
I now focus on eating enough food to fuel my workouts and aim to get 1g of protein in per lb of body weight a day 💪🏻

▫️ Program hopping and doing random HIIT workouts may get results short term but unfortunately won’t lead to lasting results. I now focus on strength training programs that typically last 6 weeks with progressive overload (continuously progressing your weights, reps, etc over time). Too many HIIT workouts can increase cortisol levels, which can lead to negative results (fatigue, inability to loose weight, increased inflammation, increased appetite, & more).

Not seeing results with your current workouts? Click the link in my bio to learn more about 1:1 online coaching 💪🏻

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness

Waffle bowl as a post- workout breakfast?! Sign

Waffle bowl as a post- workout breakfast?!

Sign me up 🙋🏻‍♀️ Packed with protein from the waffles and Greek yogurt and healthy carbs from granola & fruit- this bowl makes the perfect post workout meal 🙌🏻

Post- workout protein waffle bowl 💪🏻🫐🧇
Ingredients:
- 1/2 cup of dark chocolate @kodiakcakes flapjack mix
- 1 tbsp chocolate protein
- Enough water to mix

Directions:
- combine above ingredients. Pour into mini waffle maker and cook (this recipe is going to make 9 mini waffles - I saved the rest for breakfast tomorrow)
- Add vanilla greek yogurt or yogurt of choice to bowl
- Add favorite toppings: berries, cacao nibs, granola, and mini waffles 🥰
- Enjoy!

Mini waffle maker linked on stories 💫

#postworkoutmeal #postworkout #proteinpacked #proteinwaffles #chocolatewaffle #kodiakcakes #healthylifestyle #healthylifestyle #healthyrecipes #nutritioncoach #onlinenutritioncoach #yogurtbowl #greekyogurt

Life lately 💕🫶🏻 focusing on the positive

Life lately 💕🫶🏻 focusing on the positive in my life and being excited for what’s to come 🙌🏻

What’s one of your favorite memories from the last few weeks?! 👇🏻

#photodump #ᴘʜᴏᴛᴏᴅᴜᴍᴘ #healthylifestyle #healthyliving #positivethinking #positivemindset #mindsetmatters #healthcoach #hermosabeach #bdaycelebrations

Nursing friends, who else is with me?! 👇🏻🤣

#nursesofinstagram #icunurse #icunurses #nursesofig #registerednurse #healthylifestyle #healthyliving #motivation #nursesofinstagram #icunursesofig

Does this sound like you?!!👇🏻

Because you’re most likely performing random workouts in the gym to prevent boredom. While this might sound like a productive idea, it actually works against your goal to build muscle. Instead, stick to a handful of exercises for each muscle group for weeks at a time. This allows time for the body to increase in strength in each movement. For this reason, I strongly suggest following a custom weight lifting program, instead of throwing together random exercises 💪🏻

Sometimes I’ll change things up and take a class for fun, but the majority of the time I’m sticking to a custom program made by my coach so that I can build muscle over time and see results! 🙌🏻

If you’re goal is to get stronger, leaner, and a more “toned” physique, I encourage you to follow a plan that focuses on progressive overload!

Not seeing results with your current workouts? Click the link in my bio to learn more about 1:1 online coaching 💪🏻💖

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness

#ad Over the last 10 years I’ve run 7 full marat

#ad Over the last 10 years I’ve run 7 full marathons and 20 half marathons! I had the time of my life training for all of those races but by my last marathon I started feeling burnt out and was having issues with my knee so I decided to take a step back from running for a few years.

Last summer I slowly added running back into my routine! Before and after all of my runs I make sure that I hydrate with @nuunhydration sport 💦 It’s important for me to get ahead of hydration before I head out for my long run and stay on top of it when I get home! Proper H2O balance along with the right nutrition means muscles, organs and nerves can perform optimally. Nuun Sport Hydration is specifically formulated for workouts with electrolytes to help keep your body in balance.

To ease back in, I started with walk / run intervals and built myself back up to a 10 mile long run. It’s been SO fun to add running back into my workout regimen again. This time around I’ve been really smart about it though. I’m strength training 4 days a week with mobility 1-2 days, I’ve rejoined my running group to help keep me from pushing it too hard, and I’ve been super focused on good nutrition and hydration! and even though I’m not training for any upcoming races - I want to make sure I feel good out there on the pavement! 🙌🏻🏃🏻‍♀️

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

#nuunpartner #butfirstnuun #nuunlife #weekendrun #beachrun #postworkout #preworkout #hydration

Cheers to another year around the sun 💫💕 #b

Cheers to another year around the sun 💫💕

#birthdaywishes #birthdayparty #healthyliving #healthylifestyle #newyearnewme #cheerstolife #abercrombie #abercrombiestyle #healthyliving

Self development is a continuous journey of trial

Self development is a continuous journey of trial and error. Keep going no matter what 💕💫

#selfgrowth #selfgrowthjourney #selfcare #selflovejourney #healthandwellnessjourney #healthandwellness #affirmationpositive #affirmations #growthjourney #fitnessjourney #personaldevelopmentjourney #healthylifestyle

Getting ready for a 12 hour shift is like packing

Getting ready for a 12 hour shift is like packing for a weekend away

Nursing friends: can you relate?! 🤣

#icunurse #nurselife💊💉 #nurselifern #mealprep #healthyroutine #icunurses #workdayprep #healthyliving #onlinenutritioncoach #registerednurses #registerednursesofinstagram #nursesofinsta #icunurselife #12hourshiftproblems #12hourshift

5 MORE things I wish I knew before I started my ru

5 MORE things I wish I knew before I started my running journey 🏃🏻‍♀️

▫️The best way to make progress is to slow down

▫️Running involves so much more than the actual act of running

▫️Not every run will be great

▫️You can’t go from 0-100 in a week

▫️It’s OK to walk

What’s something you wish you knew?! 👇🏻

#runner #running #fitnesscoach #onlinefitnesscoach #halfmarathontraining #halfmarathon #runninggirl #runningjourney #hermosabeach #runnerjourney #runninggirls #marathonrunners #lululemon #garminwellness #beachrun #girlswhorun

Showing up 1% better each and every day 💪🏻🍓☀️💦👟

#wellness #wellnessjourney #wellnesscoach #fitnessjourney #fitnesscoach #onlinefitness #onlinefitnesscoach #nutritioncoach #hermosabeach #hermosabeachlife #fitnessmotivation #fitnesscoaching #onepercentbetter #mindsetshifts

POV: You Prioritize Your Mental Health As a nurs

POV: You Prioritize Your Mental Health

As a nurse in the ICU and an online fitness and nutrition coach, I spend the majority of my time taking care of others. That’s why it’s important for me to prioritize my own mental health. So how do I do that? Usually through self-care and personal development— staying physically active, making healthy food choices, getting enough sleep, journaling, and getting outdoors! All of these healthy habits reduce my stress level and have a positive impact on my mental health 🤍

1. Workouts- hitting the gym 4x a week for strength training workouts and getting outside for 1 long run a week! I took a few years off from running and it’s been SO fun for me to get back out there again! 🏃🏻‍♀️

2. Journaling- I’ve never had a journaling practice until this year. It’s been a really great way for me to brain dump at the end of a long day🙌🏻

3. Getting outside- I try to make or a priority to get out for a mid- day walk with Leo everyday during my lunch break ☀️

4. Good nutrition- prioritizing protein for each meal, staying hydrated, and reaching for healthy snacks to keep me energized throughout the day! One of my favorites- @stemiltfruit apples with peanut butter are one of my favorite snacks to reach for. Together they provide a healthy balance of protein, fat, & fiber. 🙌🏻

5. Getting 7-8 hours of sleep each night- when I don’t get enough sleep it impacts my mood and energy levels tremendously so I aim to get to bed by 9:30 every night to make sure I get a solid 7-8 hours of sleep 😴

What’s one way you prioritize your mental health?! 👇🏻

#mentalhealth #stemiltfruit #creatingwellness #selfcare #sponsored #wellness #wellnesscoach #wellnesscoach #healthylifestyle #healthyliving #hermosabeachpier #onlinefitnesscoach

Consistency > Motivation Consistency is about ac

Consistency > Motivation

Consistency is about action, persistent and continued action.

Motivation is about the desire to get started and having the drive and keep going.

Clearly, you can be motivated to get started but lose motivation along the way, and ultimately not accomplish your goal.

On the other hand, if you’re consistent with your actions when working towards your goals, you will get there 💪🏻👟

#motivation #consisrencyiskey #nutritioncoach #fitnessmotivation #fitnessgirl #fitnessjourney #fitnessjourney2023 #onlinefitnesscoach #onlinefitness #strengthtraining #consistencyovermotivation #fitnessreels #backandbis

The smoothie you need in your life! Strawberry S

The smoothie you need in your life!

Strawberry Shortcake Smoothie 🍓🍰

This smoothie seriously tastes like strawberry shortcake, but it’s good for you! I always add some granola to the smoothie for a little extra crunch 🙌🏻 Follow @becksliveshealthy for more smoothie recipes!

Ingredients:
- 1/2 cup almond milk
- 1 cup frozen strawberries
- 1/2 cup vanilla Greek yogurt
- Pinch of almond extract
- 1/4 tsp vanilla extract
- 1 tbsp @oat.haus cinnamon granola butter
- 1 tbsp honey
- 1 scoop vanilla protein

Directions:
1. Add above ingredients a blender and blend blend blend!
2. Optional: top with oats or granola, enjoy! 🥰

#smoothie #proteinsmoothie #strawberryshortcake #smoothierecipe #healthyrecipes #healthysmoothie #postworkoutmeal #proteinrecipes #nutritioncoach #onlinenutritioncoach #appliepiesmoothies #granola #eatpurely #strawberrysmoothie #nowwellness

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