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What I WIsh I Knew About Health and Fitness When I

What I WIsh I Knew About Health and Fitness When I Started: Part 2 🤞🏻

Just like every fitness professional and certified personal trainer, I started at the beginning. Everyone starts somewhere! But, if I could go back to tell my novice self anything about health and fitness, it would be the following. Learn from my mistakes and take these tidbits to heart!

▫️Progressive overload is key to making progress and building muscle/strength. Continuously progress your weights, reps, etc 💪🏻

▫️There are no good and bad foods. The key is to enjoy everything in moderation. I prefer to follow the 80/20 rule: eat whole foods 80% of the time and “treats” 20% of the time.

▫️It’s YOU vs. YOU. And, no one else. Focus on your habits, routines, and progress. Don’t be distracted by the comparison game.

▫️Booty band workouts alone will not build your booty. Nope, building glute muscles requires heavy weight lifting, like barbell glute bridges and deadlifts.

▫️Carbs are NOT the enemy. Actually, our female bodies *need* carbs to thrive and function well, especially when exercising regularly.

▫️Program hopping won't get you results. Pick an exercise program and stick with it. Consistency is key!

▫️Progress always seems slow, but remember: good things take time. Be patient with yourself and keep going.

What’s something you wish you knew back when you started? ⬇️

#fitness #healthandfitness #fitnessjourney #healthjourney #fitnesstips #fitnessinspiration #fitnessmyths #fitnesstruths #whatiwishiknew #fitnessbeginner #fitnesspro #certifiedpersonaltrainer

8 Signs You Might Need a Social Media Break 📱

8 Signs You Might Need a Social Media Break 📱

I get it, social media is just a part of our daily lives, nowadays. And, just like everything else, it comes with it’s pros and cons. But, you know what they say: too much of a good thing can become a bad thing.

So, how do you know if you’re spending too much time on social media and could benefit from a break? Here are 8 tell-tale signs to pay attention to:

▫️Having trouble sleeping. Thanks, blue light!

▫️Losing confidence due to the comparison trap.

▫️Becoming unproductive. Needless to say, social media can be a major distraction.

▫️Feeling lonely after scrolling.

▫️Feeling stressed and anxious after scrolling.

▫️Checking social media without even thinking about it. I catch myself doing this regularly.

▫️Focusing on what to post, instead of enjoying the moment.

Can you relate to any of these?

#socialmedia #socialmediadetox #socialmediabreak #mentalhealth #mentalhealthstruggles #comparison #socialmedialimits #socialmediaboundaries

7 secrets to fitness *that no one talks about* Sc

7 secrets to fitness *that no one talks about*

Scrolling through social media, it's easy to feel like every fitness professional has always been that way. No one talks about the months (and years) of hard work and discipline that it took to get there!

So, if you’re 2022 goals have anything to do with improving your health and fitness, these are the 7 secrets you need to know ⬇️

▫️Consistency- Consistency is key to making progress. Make a plan and stick with it.

▫️Show up for workouts- Consider your workouts to be meetings with yourself. Don’t cancel on yourself! Schedule your workouts in advance and show up!

▫️Take rest days- Rest days are equally as important as training days. During rest days, muscles recover and repair, which is absolutely necessary to make progress!

▫️Get enough sleep- Sleep is essential for muscle repair, weight loss, and so much more. And, no, getting 5-6 hours a night won’t cut it. Atim to sleep at least 7-8 hours per night, if not more!

▫️Focus on muscle fatigue, not “burning calories”- When you prioritize working your muscles adequately, you naturally increase muscle mass and strength. In turn, this increases your metabolic rate and aids in burning fat 💥

▫️Prioritize good nutrition- You know what they say: abs are made in the kitchen. Your exercise routine is only as good as your diet. Focus on consuming whole food sources of protein, carbs, and fat at every meal and snack.

Now, you know the most important secrets to improving your health and fitness! Which tip will you put into practice first? 💪🏻

#healthandfitness #fitness #fitnessgoals #fitnesstips #fitnesssecrets #secretstofitness #secretstohealth #womenshealth #womensfitness #2022goals

Okay, I admit it: I can be pretty negative at time

Okay, I admit it: I can be pretty negative at times. I’m mostly guilty of talking down to myself (ask my sister). But, this year, I’m determined to make a change. One of my goals for 2022 is to speak nicely to myself!

A good rule of thumb to keep in mind: if you wouldn’t say it to your best friend, don’t say it about yourself!

These are my self-mantras for the New Year:

▫️I am talented and strong
▫️I am brave
▫️I am resilient
▫️I am smart
▫️I am learning
▫️I am healing
▫️I am loving myself unapologetically

Will you join me in making this change this year? After all, self-love changes everything! 💛

#selflove #selfaffirmations #positivity #selfmantras #newyearmantras #newyearaffirmations #affirmations #positiveaffirmations

HOW TO GET BACK INTO A FITNESS ROUTINE💪🏻: S

HOW TO GET BACK INTO A FITNESS ROUTINE💪🏻:

Starting over is never easy. It takes time to build a new routine and feel comfortable in it.

If you’re struggling to get back into your fitness routine or starting a completely new one this year, here are some tips to get you started:

▫️Start slow. Baby steps are still steps. And eventually, they add up to big ones! 🙌🏻

▫️Start your morning with water 💦 Hydration is key to flushing toxins, losing weight, fighting fatigue, and more!

▫️Set a S.M.A.R.T. goal- specific, measurable, attainable, realistic, and timely. S.M.A.R.T. goals will keep you accountable and on track!

▫️Find what works for you. Fitness should be fun, so look for something you enjoy, like an at-home workout app, online dance program, or yoga routine ✨

▫️Make it convenient. If your workout isn’t convenient, you’re less likely to do it. So, set out your clothes the night before, make time on your calendar, and find a gym close-by. Or, workout at-home for the ultimate convenience 🙌🏻

▫️Know your why to keep you going. Without your “why,” motivation will quickly dwindle. 💥

Truth be told, getting started is the hardest step. Once you’re back into the swing of things, I’m confident you’ll find a consistent groove!

✨ Check out my stories for my FREE WEEKLY WORKOUT PLANNER 🗓

#becksliveshealthy

PEACE OUT 2021 ✌🏻

PEACE OUT 2021 ✌🏻

With regular workouts and long shifts at the hospi

With regular workouts and long shifts at the hospital, I love finding different ways to get my protein in!

I recently picked up Slate Espresso Chocolate Milk at my local Costco! @slatemilk is gluten and lactose free, and contains:

▫️20 grams of protein
▫️0 grams of added sugar
▫️150 mg of caffeine
▫️Plus it actually tastes good and is a great source of energy and protein for on- the-go! I’ve actually been packing a can to have after my workout on my way to work in the mornings! 💪🏻 It keeps me full plus gives me that energy boost that I need for a long shift 💥

What’s one of your favorite sources of protein?

Slate Espresso Chocolate Milk can be found at Costco for a limited time!! #slatemilk

10 Things I Wish I Knew Before I Started My Fitnes

10 Things I Wish I Knew Before I Started My Fitness Journey:

Everyone was once a beginner. It’s just how the process goes. But, if I could go back in time and tell my rookie self 10 pieces of health and fitness advice, this would be it:

▫️ Recovery is just as important as training. Incorporate rest days, stretching, foam rolling, and adequate nutrition to help your body recover.

▫️Including a dynamic warmup before lifting or running is the best way to prepare your body and prevent injury 🤸🏻‍♀️

▫️Proper form is WAY more important than the weight you’re lifting 🙌🏻

▫️Supplements won’t make or break your progress.

▫️You’re going to feel awkward trying new exercises, like hip thrusts, but do them anyway!

▫️The scale is NOT an accurate indicator of progress.

▫️You have to eat enough food to make progress 💪🏻

▫️Longer workouts do not equal better. Focus on quality over quantity.

▫️Sometimes the best way to increase strength isn’t adding more weight. There are other ways to make an exercise more challenging, like slowing down the movement, adding drop sets, or decreasing rest time.

▫️Be mindful of the fitness accounts you follow on social media. Unfollow any account that makes you feel insecure or less than.

What’s one thing you wish you knew before starting your fitness journey?

Merry Christmas! 🎄❤️🐶 Love, Becky, Leo,

Merry Christmas! 🎄❤️🐶 Love, Becky, Leo, & Arbor

12 Reasons to Move Your Body *that has Nothing to

12 Reasons to Move Your Body *that has Nothing to do with Body Image*

Working out and exercise often come with a laser-focus on aesthetics and body image, which can sometimes lead to feelings of frustration and discouragement. However, there are MANY reasons to move your body that have nothing to do with physical appearance!

Here are 12 reasons that come to mind, although there are plenty more:

▫️Better mood. Hello, endorphins! 😃

▫️Enjoyment. When you find an activity you enjoy, it can actually become a hobby that sparks joy!

▫️Increased physical and mental strength💪🏻

▫️Confidence boost.

▫️Connection with new and old friends.

▫️The challenge and ability to become better.

▫️Improved patience. Progress takes time and a lot of patience.

▫️Increased energy. And, who doesn’t need more energy?

▫️Sets a positive tone for the day.
Increased mobility and reduced aches.

▫️Better and deeper sleep. Score!

▫️Reduced risk of chronic health conditions, like Diabetes and Heart Disease.

I have to admit: I’ve witnessed all these benefits (and more) from moving my body on a daily basis. Now, it’s your turn: why do you move your body?

#moveyourbody #movement #dailymovement #exercisebenefits #reasonstoexercise #exercisemotivation #benefitsofexercise #activity #benefitsofactivity #mentalhealth #exerciseandmentalhealth

Confession: I’ve worked 60 hours per week for th

Confession: I’ve worked 60 hours per week for the last 3 months 😴

I wouldn’t necessarily call myself a workaholic, but sometimes it can be hard to find that sweet balance with work and life. You know what I mean?

Moving forward, I’ve made myself a promise to make time for myself, even when life is BUSY! Here’s how:

▫️Write a schedule either on a paper calendar or in my phone. It’s the best way to stay organized and effectively manage time 🗓

▫️Learn to say “no” and be okay with it 🙅🏻‍♀️ Saying “yes” to everything often leads to burnout and feelings of being overwhelmed. Learn to say “no” sometimes so that you can give your best “yes” to the most important things!

▫️Sign up for a meal delivery service. Honestly, this saved me more times than I can count over the last few months. There are many meal delivery services that offer fresh, healthy meal options, helping you stay on track with your health goals even during busy seasons!

▫️Learn to prioritize. What’s most important to you? Write down your commitments and number them in order of priority.

▫️Schedule in me time every day 💛 Me time doesn’t have to be time-consuming or expensive, but it does need to be a regular habit. Set aside at least 10 minutes every day to take care of yourself: a hot bubble bath, yoga class, reading a book, or even a walk outside ☀️

What’s one way you make time for yourself?!

#worklifebalance #balance #lifebalance #busyseason #metime #selfcare #healthy #healthy #mentalhealth

Truth: I’ve been stuck in a rut lately. I don’

Truth: I’ve been stuck in a rut lately. I don’t know about you, but the end-of the-year/holiday season makes me feel like a hamster on a hamster wheel. It can be busy, exhausting, and overwhelming.

Can you relate?

If you feel depleted trying to make it to the end of the year, here are a few ways you can kick the rut and find your best self again:

▫️Clean up your space. Clutter often makes feelings of stress and overwhelm worse.
Go for a run or walk outside. There’s nothing like fresh air to clear your mind and bring peace.

▫️Read. Grab a new book that interests you and let the pages breathe inspiration into your life 📚

▫️Head to a cafe to do work. If you work from home, it can be easy to feel trapped and unmotivated. Instead of staying holed up in your house, go work from a coffee shop or shared office space several times a week.

▫️Write down your goals. And, keep them in front of you daily.

▫️Take time away from social media. Although social media often feels life-giving, you might be surprised just how effective a social media break can be for the soul.

▫️Rest. Take extra time to sleep, nap, unwind, and still your mind 💛

Which practice will you implement first?

#stuckinarut #unmotivated #motivation #holidayseason #healthyholidays #bestself #selfhelp #inspiration #getinspired

CLOSED- Last giveaway to celebrate the holidays an

CLOSED- Last giveaway to celebrate the holidays and launch of my holiday gift guide! I’ve teamed up with @healthyhumanlife - to give ONE LUCKY PERSON a chance to win a Stein Bottle or Cruiser Tumbler! 💦 @healthyhumanlife is featured on my gift guide along with tons of other health, fitness, & wellness products! 🎁

TO ENTER:
1. Like this post
2. Follow @becksliveshealthy & @healthyhumanlife
3. Tag your best friend 👯‍♀️
4. Tell me what your favorite holiday movie is!

Giveaway ends 12/12 at midnight. There will be 1 winner picked! Unlimited entries welcome! To check out my gift guide head to the link in my bio or my stories! Happy Holidays! 🎄🌟💓

CLOSED- HOLIDAY GIVEAWAY #4 ✨✨ To celebrate

CLOSED- HOLIDAY GIVEAWAY #4 ✨✨

To celebrate the holidays and launch of my holiday gift guide I’ve teamed up with @mush to give ONE LUCKY PERSON a case of their ready to eat oats! You guys know how busy I’ve been the last few months working 60 hours a week in the ICU. @mush has seriously saved me so much time in the mornings before work!!

To enter this giveaway:
1. Like this post
2. Follow @becksliveshealthy & @mush
3. Tag your bestie
4. Tell me what your favorite breakfast is 😍

Giveaway ends 12/12 at midnight. There will be 1 winner picked! Unlimited entries welcome! 🎄🌟💓

Another giveaway to celebrate the holidays and lau

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