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There’s a lot that goes into maintaining a healt

There’s a lot that goes into maintaining a healthy lifestyle, am I right? Diet, exercise, vitamins, supplements, work-life balance, the list goes on and on!

But one thing that is often overlooked could be one of the most important- your post- workout recovery.

Maybe that’s because we’re so used to pushing our limits, or perhaps because many of us think a “rest day” is enough recovery. Regardless, we should aim to be as purposeful with our recovery as we are with everything else in our crazy lives.

Here are some of my favorite tips to help maximize recovery 💪🏻:

▫️ @LATHER Cooling Leg Lotion: a comforting and refreshing cooling leg lotion for tired, heavy feeling legs! It combines botanical extracts, essential oils, and MSM to soothe fatigued and tired legs. I’ve been loving adding it to my post-workout recovery routine! 🙌🏻

▫️Be Mindful of What You Put Into Your Body: Instead of grabbing whatever’s in sight when you’re ravenous post-workout, fuel your body with something that can help replenish electrolytes and feed your muscles. By eating proteins and carbs after you exercise, your body will be able to repair itself faster so you feel less groggy and weak. My go to post- workout meal lately has been protein oats with berries and banana! Mhmmmm!! 🍌

▫️Active Recovery Between Workouts: One of the best ways to maximize your post-workout recovery time is to get some light exercise in between harder sweat sessions. Go for a walk, do some stretching, or hop on a bike for a quick ride. Loosening up those muscles in between workouts can do wonders for the body!🧘🏻‍♀️

▫️Hydrate hydrate hydrate! Ok this might sound obvious…. But it’s something many of us neglect, even myself at times! If you don’t like drinking plain water, try coconut water or adding a squeeze of fresh lemon or fruit to it! 💦

▫️ Listen to Your Body: Overtraining can be counterproductive and put a wrench in your fitness goals. If you’re feeling tired, weak, or bored by your routine, consider taking a break. Or switch up a harder training day with some yoga instead🤸🏻‍♀️

OK, your turn!! What is one of your top workout recovery tips?! ✨

@LATHER #LATHERLOVE #SPONSORED

Are you plagued by comparison? Here are 6 ways to

Are you plagued by comparison? Here are 6 ways to STOP playing the comparison game!

Truth be told: comparison is a thief of joy. When comparison rules your mind, you’re left with feelings of disappointment, ungratefulness, and jealousy. I don't know about you, but don’t sign me up for that!

So, how can we cope with the temptations of comparison in the social media world?

1. Pinpoint what exactly you’re envious about. Take specific action to feel better about it. For example: take a course in that area of business, read a highly recommended book on the subject, or set aside a chunk of time to focus on improvement.  
2. Accept that everyone struggles with comparison at one point or another. In our largely digital world, comparison is practically inevitable. You’re not alone. Ask your friends and family how to effectively deal with your comparison struggles.  
3. Remember your niche- it can be hard to stick with your specific niche, especially when you’re being distracted by other similar niches. Keep your eyes on the prize. 
4. Learn from your competition- Who do you compare yourself to? Why do you compare yourself? Learn from their strategies and actions! 
5. Turn jealousy into hope- Comparison quickly leads to feelings of jealousy. Instead, let comparison motivate you and inspire you to do better 🙌🏻 
6. Take the focus away from others- Instead of focusing on others, take time to reflect back on yourself. How can you improve your life and business? What steps can you take today? 

At the end of the day, comparison accomplishes more harm than good. Do yourself a favor, let go of comparison and just. do. YOU! ✨

Tag a friend to share this important reminder!

#comparison #comparisongame #comparisontrap #comparisontips #comparisonhelp #stopcomparison

Something amazing happened in the fitness industry

Something amazing happened in the fitness industry last year. We jumped online and shared more free training than ever! 🙌🏻

Now you can do pilates on Monday, a HIIT IGTV on Tuesday, and a booty band workout on Wednesday 💪🏻 thanks to your favorite bloggers carousel post!

There’s something to be said about cross training, it’s important! BUT without consistency it’s hard to get results. Being intentional with training is the most optimal way to reach your goals 💯

If you know you’re ready for more consistent training and the Pinterest workout graphics or tbh my IG Reels aren’t quite giving you the full picture I get it!

I’m taking applications to work with me 1:1!! (So excited about this btw)
You can DM me or submit the form in my bio! ✨

Let’s help you reach your fitness goals, together! 💪🏼

#becksliveshealthy #movewithstrength #personaltraining

Let’s change things up a bit today. If you have

Let’s change things up a bit today. If you have a furry little friend at home, this one’s for you! 🐶

Dogs are the best. Literally, the best. But there are only so many hours in a day and it can be hard to give them all the attention they need. I know this firsthand. Shoutout to Leo and Arbor!

Whether you’re working full time, raising little ones, or studying school books, chances are your life is BUSY.

Today I’m sharing my best tips for the busy dog owner ➡️

▫️Schedule the essentials (like vet appointments, training sessions, flea medicine, etc). Add these notes to your calendar to keep you on time!

▫️Hire a dog walker. If you’re at work or school all day, it’s only fair to hire a dog walker to give your pup the exercise they need. This is especially beneficial for those big breeds! When I’m working a 12 hour shift, my dog walker usually comes mid - day!

▫️Use a doggie camera. This is taking the “dog mom” status to a whole new level, but it’s a game changer. Keeping a doggie camera in the house helps you keep an eye on your four-legged bestie even when you're not at home.

▫️Exercise with your dog. This kills two birds with one stone! Try trial runs, neighborhood walks, or backyard sprints to tire out you and your pup 🐕

▫️Find challenging dog toys to prevent boredom. There’s nothing worse than a bored dog. Use treat-filled Kongs, puzzle feeding games, and other interesting toys to keep their attention! 🧩

If you’re a busy dog owner, drop your best tips below! ⬇️

THINGS I WISH I KNEW WHEN I STARTED MY FITNESS JOU

THINGS I WISH I KNEW WHEN I STARTED MY FITNESS JOURNEY💪🏻:

▫️A LONGER WORKOUT DOESN’T EQUAL A BETTER WORKOUT

▫️PROPER FORM IS WAY MORE IMPORTANT THAN HOW MUCH WEIGHT YOU’RE LIFTING

▫️YOU’RE GOING TO FEEL AWKWARD ABOUT DOING CERTAIN EXERCISES… DO THEM ANYWAY

▫️MANY “HEALTH” FOODS ARE NOT THAT HEALTHY

▫️REST DAYS ARE ESSENTIAL

▫️THE SCALE IS NOT ALWAYS THE BEST INDICATOR OF PROGRESS

▫️CARBS ARE NOT THE ENEMY!

▫️YOU DON’T NEED TO DO EXCESSIVE AMOUNTS OF CARDIO TO SEE RESULTS

Ok, you’re turn- what’s one thing you wish you knew when you started your fitness journey?! ✨

I’ve cut back my hospital hours so that I could

I’ve cut back my hospital hours so that I could FINALLY….train with you. Work with You. Connect with You. Serve You as a wellness practitioner and coach!

I’m excited to announce (and SOO ready) that I’m now taking on virtual clients for personal training and coaching with me. 1 to 1 💪🏼 😍

This is for you if ➡️
▫️Fitness is a part of your life but you know you need more accountability
▫️You’re ready to take your workouts to the next level
▫️You’re excited about investing in your health so you can feel confident and powerful

I’d love to meet you and see if we are a good fit, before you know it we’ll be setting your goals and making a training plan on zoom 🙌🏻

Head to the link in my bio or stories for more info. Let’s do this! 👊🏻

#becksliveshealthy #movewithstrength

HAPPY EASTER 🐰💓

HAPPY EASTER 🐰💓

HAPPY APRIL! I’m excited to announce I just acc

HAPPY APRIL!

I’m excited to announce I just accepted a position as a clinical nursing instructor! 👩🏻‍⚕️ It’s part time so I’ll still be focusing on personal training and have some exciting fitness projects in the works.

I’m excited to try something new in the nursing field and super grateful for this opportunity! 💓 new month, new beginnings ✨

💪🏻 HOW TO BEAT A FITNESS SLUMP Coming from

💪🏻 HOW TO BEAT A FITNESS SLUMP

Coming from someone who has been passionate about fitness, exercise, and sports for as long as I can remember, I have to admit: the drive doesn’t always come easy. No matter your level of dedication or goals, the eventual “fitness slump” is practically inevitable.

So, what can you do when your fitness slump hits hard? ⬇️

▫️Plan Ahead of Time- When struggling to find the motivation, scheduling your workouts ahead of time is a game changer. However, you might also consider planning your workouts in advance. Determine when you’ll run, lift weights, focus on mobility, etc. Make sure you have each workout written down to a T, so that there’s no confusion or excuses when it’s game time.

▫️Find an Accountability Partner- As I’ve mentioned before, finding an accountability partner is useful in more ways than one when it comes to fitness goals. Ask a friend, family member, or co- worker to join you in reaching your fitness goals. You might even consider using your four-legged friend as an accountability partner. I guarantee they’ll love being your teammate! 🐶

▫️Change It Up- Boredom makes anything exceptionally challenging. If you’re sick and tired of repeating the same workouts, don’t be afraid to mix it up. If you’re used to running on the road, hit the trails instead. Or if This also helps prevent plateaus by keeping your mind and muscles guessing! 🙌🏻

▫️ Head outdoors- If you're feeling uninspired with your go-to gym or at home workout routine, there's perhaps no better solution than taking your workout outdoors. Getting your sweat on outside can make you feel more energized, happier, and less tired than doing the same workout indoors.

▫️Download a kickass playlist! Music can amp up your motivation before you even start! Check out my new spring training playlist in my stories! 🎶

▫️Revisit childhood favorites- If you haven't gone swimming, bike riding, or jumped on a trampoline, now might be the time to reconsider. These activities are not only fun but great forms of exercise!

For more tips on overcoming your fitness slump, check out my latest blog post > link in bio. And, I’d love to hear your tips! Drop ‘em below! ✨

“YOU OWE IT TO YOURSELF TO BECOME EVERYTHING YOU

“YOU OWE IT TO YOURSELF TO BECOME EVERYTHING YOU’VE EVER DREAMED OF BEING” ✨

A little #mondaymotivation for ya! 👊🏻

Now that I’m taking a little time off from the h

Now that I’m taking a little time off from the hospital, I’m excited to focus on my health and nutrition again. My workouts felt so rushed when I was working 4 shifts a week. Plus I wasn’t eating as clean as I usually do. I ordered food more often than usual and reached for sweets as a way to cope with my busy schedule.

Now that I’m spending more time at home I can really focus on what I’m putting into my body and focus on feeling good again. One of my favorite post- workout meals lately has been my Pitaya Protein Smoothie, which is packed with 25 grams of @nbpure Plant Protein 💪🏻 @nbpure Plant Protein only 6 ingredients! It easily mixes into smoothies and has nothing artificial added 🙌🏻 It’s also cholesterol free, low in sugar, and made with Omega 3s!

PITAYA PROTEIN SMOOTHIE💓 -
▫️2 packets of frozen dragonfruit
▫️ 1/2 cup frozen raspberries
▫️ 1/2 frozen banana
▫️ 1 scoop @nbpure Plant Protein
▫️ 1/4 - 1/2 cup coconut milk
In a high speed blender, add ingredients above and blend until creamy and smooth. Taste and adjust flavor as needed adding more banana for sweetness or milk for creaminess. Enjoy! ✨

Check out my stories for more on @NBpure Plant Protein!

@nbpure #NBPure #purelywellnessgurus #staypure #wellnessforall #sponsored

For the last year or so I’ve been wanting to get

For the last year or so I’ve been wanting to get back out on the pavement and run again. I’ve had major mental blocks, a knee injury, and a busy work schedule that prevented me from getting back out there to work towards my running goals. When @uarunning asked me to be a part of their Flow State Challenge on MapMyRun I couldn’t say no. It was the perfect opportunity to get back out there and have a goal to work towards!

To kick off the challenge, I was able to try out the new @uarunning Flow Velociti Wind Shoes! They’re super lightweight and fast. This challenge combined with a new pair of running shoes is the perfect motivation to get me out the door on the pavement again! If you want to join me, there’s still time to enter the challenge! It’s currently running now through April 2!

Who else is up for the challenge?!⬇
Tag a running buddy to sign up below with you!

#flowstatechallenge #UAFLOW #sponsored

IT’S CARROT CAKE SEASON 🧁🥕 I’ve been on

Working 4- 12 hour shifts a week in the hospital w

Working 4- 12 hour shifts a week in the hospital was no joke 👩🏻‍⚕️ I don’t know how I made it through the last few months.

Some things that helped me survive my long shifts included:

▫ Eating a filling and healthy breakfast- protein pancakes and overnight oats are some of my favorites 😋
 ▫ Getting enough sleep the night before
 ▫ Staying hydrated- I ALWAYS had a water bottle on hand

▫ Packing healthy snacks- hummus and veggies, apple and nut butter, fruit and nuts, greek yogurt and berries

▫ Taking scheduled breaks- this wasn’t always easy if I was behind on charting, but sometimes that 15 mins away was the little reset I needed! 🙌🏻

▫ Sipping on @ZOAenergy throughout my shift- ZOA Energy is not only packed with vitamins and nutrients, but it also provides natural caffeine to help focus throughout the shift instead of always reaching for coffee 🙌🏻 I LOVE the pineapple coconut flavor! 🥥 mhmmm!

I absolutely LOVE that @zoaenergy supports Everyday Warriors, like nurses and other health care workers. Honestly the last year was one of the toughest years of nursing for me, both mentally and physically. I’m sure my nursing friends can relate! 🙋🏻‍♀️ There were times I found myself in the bathroom crying because it was all too much. But I had to wipe the tears off my face, put one foot in front of another, and get back to work... because that’s what we did 👊🏻

Nursing friends- I would love to hear your tips for getting through a 12 hour shift?! ⬇
 #zoaenergy #ZOA #zerosugar #energyboost #wellnessdrink #sponsored

6 WAYS TO START RUNNING AGAIN 👟

Okay, so you’ve put running on the back burner over the last several weeks, months, or maybe even years (like me). There’s no shame in that! But, if you’re ready to get back to your old running self, there are few things to keep in mind to make your running routines safe, healthy, and successful!

As many of you may know I've taken a few years off from running. After training for multiple marathons and half marathons, all the miles started taking a toll on my body. I've had issues with my knee the last few years and have been focused more on strength training 💪🏻 But I'm finally starting to feel ready to get back out on the pavement again!

▫️Start small - avoid doing too much too soon. Keep your pace and distance in check. If you push yourself too hard, you can risk injury, increased soreness, or simply lack of enjoyment.

▫️Keep an open mind- There’s a solid chance you won’t be able to pick up exactly where you left off, and that’s okay. The best thing you can do is be patient with yourself 🤍

▫️Set a goal- What’s your running goal? Are you training for a race? Maybe you want to add more cardio into your routine? Or do you simply have a newfound love for running? Despite your running goal, it’s essential to create a plan to reach it safely and timely.

▫️Find inspiration- Similar to setting your goal, determine your why. Keep your inspiration in the forefront of your mind. Consider taping a photo to your bathroom mirror or refrigerator door as a daily reminder!

▫️Find a running buddy- One of the best ways to conquer any new challenge or goal is to find an accountability partner. Seriously if it wasn’t for my running buddies, I wouldn’t have made it through the training for multiple marathons! 👯‍♀️

▫️Utilize cross training - I’m sure you guys know how I feel about cross training already! Forms of cross training include: strength training, spinning, mobility, yoga, swimming, Pilates, etc. The goal with cross training is to use all methods of training to improve running performance 🙌🏻

But, that’s not all! For more details on how to get back into the running game, head to my latest blog post (link in bio) ✨

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