“Armor before iron. If we haven’t opened our bibles or hit our knees, then lifting waits.”
I can’t wait to start this brand new 100-day program with a new group of ladies who are wanting to gain their health back! But most importantly, my mission is for them to know that as they make their health a priority, they also need to make Christ their priority because it’s only through Him that we can have true victory over any struggle and exercise self-control in every area of our lives. So as we start tracking our 100 days in our journals we will also be studying the Word together and relying on God daily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today, I want to encourage you that before you continue going with your day that you may pause for a moment and spend some time with God. He knows you and He has the answers you are looking for. Rest in Him sweet friend ❤️ Is there any specific way I can pray for you today? Hit my inbox with your request and I’ll join you in prayer 🙏
Have you ever said, “I don’t have anything to wear...none of my dresses or pants are fitting anymore” 😵
That was me while getting ready for church or when I was trying my shorts during summer time. My clothes kept fitting tighter and tighter until I had to get a bigger size. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was tired of feeling that way but I honestly was exhausted also of trying to do something about it because nothing seemed to work! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, once I understood that wishing a change was not enough and using the same old excuses of not having enough time or energy weren’t getting me anywhere but left me feeling stuck in the same cycle of defeat and failure, I knew it was time to take ACTION!
That first two weeks weren’t easy but as I invited God to this journey daily, pushed play every morning even when I didn’t feel like it, prepared for my week to eat healthy and started learning to say no to the usual late night snacking... RESULTS started showing up, my sugar addictions and the binge eating wasn’t a huge struggle anymore and every week it has felt easier to make better decisions! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And here I am 2 months later making progress, fitting back on all the clothes that I had put away and feeling so much healthier and full of energy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you tired of feeling stuck friend? Have you thought to yourself that you truly want a change but you just can’t make those changes stick? I believe that if you WANT to change and you have a plan in place that works, it doesn’t matter how many times you have failed before you still CAN get RESULTS !
And my mission is to help you create habits that stick, to give you an easy plan to follow even on your busiest days and to make your health a priority so that you can take better care of those who you love! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join me starting June 29th in my New Bootcamp and together we will tackle some of these same struggles together we will commit to 100 days of devotions, workouts, nutrition and SISTERHOOD! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m opening 5 new spots this week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Drop your ❤️ below and I’ll contact you directly to save you a spot.
I remember that first workout! On May 10th, I decided to stop putting my health in the back-burner and instead doing something about it... I barely finished that first workout! I didn’t feel like doing it and couldn’t believe how out of shape I was. And once I finished that first workout, I decided that it was time to start sharing my journey again to make sure I stayed accountable to my goals and this time, the changes started to stick and daily I’m building a healthy routine. Some days I fall short (like yesterday 🙈) but I keep getting back up, learning from my mistakes and being as consistent as I can and I’m here to tell you that this journey might be a hard one but it’s not impossible ❤️ we choose if we want to commit and make a difference in our health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tomorrow will be 2 months of committing to this health journey! I have lost a total of 20lbs. I am no longer wearing a size 20 but I’m back to a size 15 and the best thing is that I feel so so much better 🙌🏼
And this month, starting June 29th, me and my gals are committing to 100 days of:
Daily Devotions ✝️
Workouts 🏋🏻♀️ Owning your mornings ☀️ Focused nutrition 🥗
Sisterhood 👯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wanna join us? Raise that hand 🙋🏻♀️ and I’ll save you a spot!
“Getting started is the hardest part but I will find my strength in God for with Him, I am unstoppable.”
It was so hard to begin eating healthy and working out daily! That first month, I did not get up at 5am, it took me a while to start getting into a morning routine. I also had a hard time with binge eating at night and those first weeks were a struggle, but when the thoughts were starting to consume me, I started praying, meditating in God’s word and just following my workout and nutrition program day by day even on those days I didn’t want to. And I still have my not-so-great-days were I make mistakes but I get right back on track. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being disciplined has paid off in so many ways!
The sooner you get rid of the “I can’t” mentality and just start taking action, the sooner you will see for yourself that a healthy lifestyle is possible! Yes, it’s easier to say, “I’ve tried, but I can’t”, but it’s way more rewarding to put in the hard work. And I know you know it 😉 If you have been struggling to commit to daily prayer, to taking care of your health or anything else, would you make the decision today just to start DOING something about it? If you are, drop a 🙌🏼 and let’s pray for one another because with Christ we are unstoppable! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #unstoppableinchrist#momonamission#FaithandFitness
“It’s not what we do once in a while that shapes our lives, but what we do consistently.”
Consistency was something that kept me from reaching my health and fitness goals. I promised myself it would be different this time. I committed to 60-90 days, set an event on my calendar to remind me of my achievement and when my alarm went off on day 90, I felt so bad that once more I had fail to commit 🤷🏻♀️
On a busy weekend like this my excuses would have been:
💔My family is in town, I’ll just stop for now and restart later. 💔We are on the road too much, it is just easier to eat out.
💔We are going to eat at a buffet, might as well enjoy all the food I can and then get back on track later.
That type of thinking didn’t help at all! I kept pushing the date of getting back on track until I eventually fell off the wagon once again and started gaining all the weight back and my health was in such bad shape, that I knew I had to try to do something about it. 😪😪😪
I was T-I-R-E-D!
But when I understood that only COMMITMENT would give me the results that I was looking for, that was the day I started being consistent with building new habits! Has it been easy? No way! It takes a lot of self-control and discipline but with God’s help and following my new healthy routine this change has been possible!
Are you tired friend of giving into the same excuses? I mean busyness will always happen, but what if regardless of how busy your life is, you could still successfully commit to something and finally start seeing the results you have always wanted? Wouldn’t it feel good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And in July, I have something pretty special to offer! You can join my FIT GIRL GANG and together we will commit to: 👋 Saying bye to the same old cycle of defeat.
✅ Creating a new healthy lifestyle without having to figure it all out on your own, I will give you all the tools you need to be successful! 💕 Finding our strength in Christ and relying on Him to get rid of those daily struggles.
If this is something you want to be part of just comment, “I’m in” and I’ll send you all the deets about my next Summer Bootcamp 👊🏻
Today is DAY 50 of being consistent with my fitness journey!!!
I can’t believe it!!!!
I used to be the girl that gave up after a couple of weeks and restarted her fitness journey all the time, but here I am celebrating DAY 50 🎊 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If it wasn’t for saying “yes” to coaching, I don’t think I would be this consistent. Being a good coach means I need to show up daily, to set an example for my challengers. My mission is to help other women live healthy lives and to build habits that stick and I couldn’t do a good job at that if I didn’t follow my own advice, right?! I am so passionate about this and my daily prayer is that through the testimony of what God is doing in my ow life other women may know Him and know that through Him all bondages can be broken! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
P.S. If you are reading this and you relate to the old me, please know that it doesn’t matter how many times you have failed before, that doesn’t make you a failure and it doesn’t mean you won’t ever find victory. You can also become an OVERCOMER 🙌🏼 #momonamission
Just finished today’s workout and I am so glad I get to do this with my fit tribe ❤️ As I was starting one of them was finishing it and another one of them logged in while, I was doing it! We might be miles apart but thanks to technology we can virtually do this together daily 👏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The workout I did today is part of a brand new program that will be coming out soon and I am really loving it because:
🌟 It helps you commit for 100 days!!! Can you imagine finally being able to commit to something that long? You will totally create new habits and not think of it like just another crash diet or quick fix 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟 Each workout is only 20-30 minutes long and this mama is happy about that! I mean, I can’t use my old “no time” excuse and the results y’all from the test group are just Ahhh-mazing! Bye, bye 👋 1-hour of cardio at the gym! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟 Anyone can do it! Yes, Super trainer Jericho is amazing with her jumping and all but right now I don’t feel comfortable doing that 😝 but there is always a modifier, I was able to go at my own pace and take the jumping out! (Watch my stories to see some of the moves... btw, I was going way slower, I just speed up my videos to not make them too long).
Wanna try the workout I did today for free? Drop your email without the .com in the comments and I will send you the link! It’s only available for today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s FLEX FRIDAY!
And today, I flex to celebrate my Strength in Christ. I may be weak but He is strong 💪🏻 and through Him:
I am able to live above my struggle with binge eating and day by day find victory over it by exercising the self-control He has provided for me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am learning how to run to Him daily instead of finding comfort in food. And I am thankful that I am not alone and I can do this with my sweet sisters in Christ who encourage me daily to keep at it, through their own journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m tagging some of those ladies who inspire me daily, make sure you tag yours 😉 ! And let me know in the comments, why are you flexing for today? #FlexFriday#fit4christ#strongandfearless
Are you focusing too much on the number on the scale to the point that you are getting frustrated? Then, please do me a favor and stop weighing yourself. Yes, you heard right! The scale is not everything! Are you eating healthy? Keeping up with your calories? Exercising? If your answer is yes to all of this just keep doing what you are doing and celebrate the small victories. This journey will take more than just a few months and your weight will fluctuate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used to worry so much about that number too! I do have a goal to get back to the 100’s but I’m not in a hurry. Before, I would lose weight so easy but now it seems like the pounds are clinging but instead of being disappointed, I’m focusing on the results I see:
💕On my before and after pics
💕On my energy levels
💕On the way my clothes fit (bye size 20, hello size 16)
💕In the improvement of my health 💕On my consistency and self-control
And so much more small victories!!!!
If our are seeing results in other ways, just keep going! Let’s get rid of the diet mentality and work on a life-long change. Alrighty? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you haven’t been able to find something that will do this for you, let’s chat! I will love to help you find a program that fits your needs and plug you in my fit tribe to find all the support and encouragement you need. Just drop your email and I will message you!
I wish I could say I wake up every morning excited about getting my workout in. That I enjoy eating all my veggies and passing on eating out is easy but it’s not! I would say 90% of the time I don’t want to workout but I have learned that if I want RESULTS this new habits need to be part of my lifestyle and I need to stop using my feelings to dictate what I should do and instead do the daily tasks that will get me to accomplish my final goal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Maybe that’s you too and so today I want to remind you that you need to:
1. Make a decision!
2. Take action!
3. And start applying those new habits DAILY! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I promise that at the end of that workout and at the end of your day, you will thank yourself for not giving into your excuses. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
“ Habits take an idea and convert it into results. A habit is a practice shaped by behavior or daily action that helps turn ideals into action, principles into practice, and concepts into concrete.” #MomonaMission#HealthyMom#Fit4Christ#ToddlerMomLife#StrongandFearless
Once in a while that feeling of inadequacy tries to bring me down and when I dwell enough in it, that’s when I can feel depressed, anxious and full of doubt.
And that is why it is so important to stay in the Word daily and pray fervently to remind ourselves that our joy is not conditional and that those negative feelings are not from the Lord but come from the enemy of our souls who is trying to sow doubt into our lives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am not defined by other’s opinions of who I am, I’m not defined by my own mistakes, but I am chosen, I am called to fulfilled God’s purpose. He has forgiven me and washed me clean and through Christ, I can have joy despite my circumstances. In Christ even when I fail and struggle, He still provides His grace and in my weaknesses I rejoice because through them I know that I can always rely on God’s strength! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t let the enemy think he is winning the battle sis! I know how hard life can be but when we know who we belong to and what He has provided for us, who or what can bring us down? When you are finding yourself entertaining thoughts of failure, self-pity and worry, don’t remain in that place of defeat, do what the word says: “Bring every thought into captivity to the obedience of Christ.” (2 Corinthians 10:5.m) - If a thought does not belong to Christ, stop dwelling on it, pray and let it be replaced by joy and thankfulness. Your life is too precious and you matter to God ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used excuses all the time: I didn’t have a goodnight sleep, I’m too busy, I don’t feel like doing it... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, I think you need to get to the point where excuses just don’t cut it anymore and push through! Think how good you will feel at the end of the day when you said “yes” to eating clean! “Yes” to being active! And “no” to procrastination and temptation! ❤️ 🙌🏼
Some things I did to prepare myself to help me stay on track this morning:
➕ Prepare the night before: having workout clothes ready, tablet charged and weights in my workout space.
➕Start my day with some alone time with Jesus and my bible. ➕ Drink my plant based preworkout for some extra energy (I needed it!)
The next time you start listening to your excuses, remember that: excuses don’t burn calories 👊🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Transformation Thursday is here and I just completed my first goal: committing to 21 days of changing my eating habits and being more active 💃🏼 🎉 . .
So far I have lost 8lbs. and a total of 4 inches. My clothes fit better and I can definitely see a less puffy face lol. .
This time around has been more difficult than ever before, it seems that the pounds are not melting off as they did before and some days I just don’t feel motivated to exercise or cook 🤷🏻♀️ and breaking the habit of late night snacking has been the hardest.... but there’s something I have understood: I can’t be paying attention to my feelings , if I want results, I need to keep pushing, keep exercising self-control and keep my goals in mind and that’s what has kept me going 💥. Also, having a plan and doing these changes with other ladies has been a game changer!!! .
Take this advice for someone that has failed to be consistent time and time again: Don’t convince yourself that you can’t! If you want to make a change, no matter how many times you have failed before: YOU CAN DO IT! .
Push yourself because no one else is going to. .
I believe that there are things that can help us be successful when we are trying to live a healthy lifestyle. Having a plan that helps with your nutrition is important. Being active is important. And having accountability is a great thing! .
But these tools will only work if you work! Truth is, that it doesn’t matter how great your gym or trainer is, how good of a nutrition plan you have or how awesome your support system is... if YOU don’t push yourself to follow your plan , NOTHING will change. It will take time and consistency but if you don’t give up, soon your own progress will become a huge motivation. .
Are you ready to start pushing yourself? I believe you CAN! .
P.S. I know it’s not easy! I have given up so many times but today is Day 19/ 21 and giving up is not an option . So if this former quitter can do it, you can too! .
Warm up: jog a couple laps
Deadlift/Narrow Squat w/35# KB alt. 12x each
Reverse lunges w/oblique twist (15# med ball) alt sides 10 each
Weighted donkey kicks 10# dumbbell 10x each
Sprint 1 lap
Bosu burpees 10x (my favs)
Weighted dead bugs 17# barbell 10x
10-10-12s w/15# med ball
30 sec plank
Finisher 10 min on StairClimber on 10
With the Tyrek Hill confusing and sad situation, if we are not protecting our children then aren't we hurting them rather physically or with neglect, I realized how far I've come since my 23year old son , tough love and refuse to allow him to just walk over the family , but he learned it wasn't easy and I dont regret being tough on him , I remember the times of having to go outside and pick my switch off the tree or the times my brother and I had to sit at the table until all the food was gone , or wait then we got popped in the mouth if we talked back , I love and respected my mom enough to do right and make her proud , although I feel today's kids lack respect, I also feel physical discipline isn't always the right choose, I think today's parents are kids themselves and don't have tools because they're parents was kids as well to properly physically discipline a child with love and compassion without abusing them , with my 9yr old he use to get popped as he was coming up 2-4 age and that was enough for him not fear but respect and love me enough to listen and do well . Young fathers need old good fathers to help and give them advice on the mistakes we made , men just dont talk like we should, raising kids not one fits all , so we should talk to as many fathers as possible , we all have the same story with funny and interesting twist #fatherandson#kingthoughts#hiitworkout#cardio#crossfit#benchpress#deadlifts#squats#pullups#Fitness#fitlife#Fit4Christ#Veggies#Biceps#Ticeps#muscleink#bodybuilding#drinklotsofwater#cleaneating#militoryPress#TRUSTGOD#letthebibleguideyourlife#loveNOThate#Forgivesoyoucanbeforgiven#bible#blessed#personaltrainer#purpose#Gymflow#noweapon