“Now’s not a good time”
“Maybe next month, I’ve got a lot going on”
“I just started school/new job so not right now”.
“Those workouts don’t work for me”.
Some of the things I hear ALL the time from ladies! Honestly though...It will never be the right time! It will never get easier! The money will never just come up. One day you just decide you’re gonna do the dang thing and you commit to yourself. You commit so hard you don’t look back! You just might like what you find on the other side!
Committing to myself was the best thing I ever did! 🌸
Even though I overshot the rpe a bit I AM SO STOKED ABOUT THE NEXT FEW MONTHS BECAUSE THERE WILL BE NO MORE DISTRACTIONS KEEPING ME FROM BEING IN THE 1000 POUND CLUB. Going to end my little mini cut too in less than 2 weeks at this rate. Then I’ll add about 300-500 more calories so I can recover even better and make this weight my bitch. It’s been quite a journey, chasing aesthetics and strength but now that I’m very pleased with how sexy I look naked, I can focus on big boy weight.
265 x 3 @ rpe 7
Being a nurse is a blessing. I have a life goal of taking care of others. But when do I stop and take care of myself? I can tell you you just have to make yourself a priority. Food is my biggest struggle when it comes to my job. Most times when I get to sit down to eat I get a call about something that takes priority over eating. So I would grab the most convenient and quick thing on hand. Let’s be honest most of the time that was junk. However changing that is key. To this day it is still the same with my breaks but I grab something that is healthier. Instead of that candy bar or chips I grab some peanut butter and celery or fruit with cheese and pepperoni. I still think to myself... I don’t have time to run to eat or to the bathroom because as soon as I do I know that doctor will call back. And yes that happens a lot. So slow down and look at what you take in. Do it for how you will feel later! Veggies and fruits over junk and tootes 😂 #cleaneating#fuckexcuses#boymomlife#youcandoit#fitnurse
Another day, another workout. 3x3 bench at 115lbs. Getting back on the gain train 👻
What my hair looks like when I take my scrub cap off (tangled, frizzy mess)
✨Lettuce wrap shrimp tacos with cilantro lime red cabbage slaw✨
Any kind of #fishtaco has been my jam recently! These are 🤤
Cals: 297, Protein 32g, Fat 14g, Carbs 13g
The green and purple makes them so perrrty! 🙌
I used 12 frozen shrimp (you could substitute tofu, or fish) and rubbed them with cumin, chili pepper, garlic powder, salt, paprika.
Sliced thin red cabbage 1/2 head
Sliced thin red onion-small onion
1/4 C fresh lime juice (about 2 limes)
1/4 C of fresh diced cilantro
2 tbsp Olive Oil
1/4-1/2 jalapeño (I left it out)
Salt to taste
I used 3 romaine lettuce leaves and filled each with 4 shrimp, 1/3 cup slaw, and a slice of avocado! Nom nom nom! *save it! And let me know what you think if you try it out! 🙌🍤❤️
Five years ago I was working long hospital hours spending nights, weekends, and holidays working instead of being with loved ones. .
Three years ago, I was working full time in the hospital and was enrolled in a full time graduate school program. All of my free time went to studying, writing papers, and taking exams. My social life was nonexistent. .
Two years ago, I was breastfeeding my first daughter, working as a nurse, in grad school, feeling like I was drowning. I knew this busy schedule wasn’t sustainable... .
I wanted to be home more. I wanted to be available to my family. I wanted to have free time in the evenings. I wanted to make it to weekend plans and holiday events! .
So I HUSTLED. I worked harder than I have ever worked. I put myself out there and tried to make connections and create opportunities. I added coaching to my plate, which challenged me in countless ways. God was putting all the pieces together... .
Here I sit today with two beautiful, perfect daughters 💕 I have a flexible, part time nurse practitioner position that I love. I have extra income from my coaching job that gives my family extra breathing room with our finances, provides me with an amazing community, and allows us to travel more. I am so grateful I powered through the hard, hectic years of hustle.... because this life is so, so sweet 💕
Results are inevitable when you’re consistent. Not only am I showing up each day for this program, but I am also making a concerted effort to fuel my body with the nutrients it needs to see my desired results. With the workouts being only 20-30 minutes long, and my virtual girl gang of badasses holding me accountable like they do, there’s really no excuse I can give myself not to wake up and do it each day. I honestly can’t believe I’m nearly halfway through the Morning Meltdown 100! Time flies when you’re having fun 😜💪🏽 .
3 years ago today, i did my first ever @spartanrace, which of course was a @spartan beast. 13.5 miles in 100° weather in fucking temecula
i had no idea what i was getting myself into. it challenged me mentally, physically and even emotionally. my body was beat up. i was tired. i cramped up the second i crossed the finish line. i could barely walk back to my car. but i loved it! i fell in love with #spartanrace and continue to sign my life away 😂💀
here i am...3 years, 13 races and 2 trifectas later.
Ah powerlifting programming, I’ve missed you. I haven’t posted about it, but I just finished an 8 week break from powerlifting programming. Prior to that I was on a popular powerlifting program that was yielding great results, but wreaking havoc on my body. I was ignoring my body telling me that it was too much. Squatting 4 days a week, 3 hour training sessions. This summer, I couldn’t ignore it anymore, quad tendinitis caused me to step back and come up with a new game plan. I was so committed to my program that I just kept pushing. 8 weeks later, I’m on new programming that gets me in and out of the gym in an hour, and doesn’t make me feel completely wrecked nonstop. Thankful to be recovered and back lifting, and listening to my body from here on. #powerlifting#garagegym#powerlifter#ggpl#unitedlifters
💪🏼 𝐓𝐈𝐏 𝐓𝐔𝐄𝐒𝐃𝐀𝐘: 𝐓𝐡𝐞 𝟑𝟎 𝐒𝐞𝐜𝐨𝐧𝐝 𝐫𝐮𝐥𝐞! Save/share/and remember this tip if you want to see results throughout your body. 💥
My first tip and personal advice is a tip that I solemnly follow. If your goal is to see physical changes throughout your body, then you too should incorporate this tip. 𝐈𝐟 𝐭𝐡𝐞 𝐬𝐞𝐭 𝐝𝐢𝐝𝐧’𝐭 𝐥𝐚𝐬𝐭 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝟑𝟎 𝐬𝐞𝐜𝐨𝐧𝐝𝐬, 𝐭𝐡𝐞𝐧 𝐢𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐜𝐨𝐮𝐧𝐭 𝐚𝐬 𝐚 𝐬𝐞𝐭.
Whenever I post anything with a rep range listed (make sure to also meet the 30 second rule)
By performing the exercise for 30 seconds minimum, you allow time under tension throughout the muscle groups you are working. With time under tension, you add more stress on your muscle, as well as end up doing more damage to your muscle fibers, which would recover after a couple days and be much stronger than before.
𝗪𝐚𝐲𝐬 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞 𝐭𝐡𝐢𝐬 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠:
1. Slowing down during the eccentric phase of the lift (3 seconds eccentric, 1 second concentric; doing 10 reps for that ends up being 40 seconds👌🏼)
2. Speed rep it if you’d like until failure, do not just think of a number you’d like to reach (30 seconds minimum of speed reps/ metabolic training)
3. Adding in a drop set; if you picked a weight that you just couldn’t do it for that long, then go lighter right after and bust a few more reps.
Try to incorporate the 30 second rule to your workouts, and soon you’ll begin to see changes faster throughout your physique 🙏🏻💯👌🏼.
Let me know what other tips you’d like to know more about for future posts.
Diese fitte Retterin heißt Lisa und kommt aus der Nähe von Berlin.
Seit Oktober 2016 ist sie examinierte Gesundheits- und Krankenpflegerin und bekam nach dem Examen, die Chance in der Anästhesie ihren Platz zu finden. Nun arbeitet sie leidenschaftlich seit 3 Jahren als Anästhesieschwester. Direkt nach der Arbeit geht's zum Ausgleich für Lisa ins Gym. In erster Linie um sich körperlich fit zu halten aber auch um den mentalen Stress abzubauen und von der Arbeit abschalten zu können. Sie fing mit 7 Jahren an Karate zu machen und verfolgte dies 10 Jahre lang, bis sie verletzungsbedingt aufhören musste. Sport macht einen großen Teil ihres Lebens aus, denn nach jahrelanger Pause ist die Freude jetzt umso größer. Ihre Ziele für 2019 sind körperliche Ziele, wie Muskelaufbau und Definition zu erreichen, aber auch gesund und fit zu bleiben.
Motto: Wer immer tut, was er schon kann, bleibt immer Das, was er schon ist
I used to work really hard trying to be someone else. I’d look through IG finding girls that were “goals” to motivate me to go to the gym.
It wasn’t until I fell in love with the idea of becoming my own goals and striving to become the best version of ME that I could, did I find a more consistent form of motivation.
Now I’m addicted to the changes, the challenges, and pushing myself.
Realize how much potential lies within you and that the only thing stopping you from reaching your goals, is you.
Let THAT be your motivation.
Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for. -Zig Ziglar
Have you ever said to yourself, I’ve been doing this profession for X amount of years... I should have been promoted by now.
I should be making more money by now.
I should have a larger team by now.
Have you ever been working towards a goal and thought...
I should have reached this goal by now, maybe I’m not meant to be:
Fit & Healthy
A Business Owner
Whatever you’ve been saying to yourself, STOP! Tell that inner mean voice you will NOT be derailed.
You are EXACTLY who & where you need to be to reach all of your goals!! We have to retrain our mindsets to look at things differently. Appreciate what we have right now, while working for what we want.
Instead of...I should be at this level in my profession right now, try thinking about how far you’ve already come. Remember when you were entry level doing “grunt” work far less than your skill level!
Instead of...I should be making more money, try thinking about how much more you’re making now than when you started out. Remember when you made minimum wage & HAD to work multiple jobs to make ends meet!
Instead of...I should be at this weight or fitness level by now, try thinking about how much more you can do now. Remember when you couldn’t make it through the warmup or do even one push-up on your toes!
Instead of...I should be a mama by now since we’ve been trying for a year (or more), try thinking how blessed you are to have someone you want to build a family with together. Remember when you felt lonely without that special person by your side!
We ALL have struggles we go through. SPOILER ALERT: The struggles will always come around from time to time. But the way we react to them & how we carry ourselves is something we can control.
Girl, I know it’s been hard! And I totally feel ya!! But don’t quit on your dreams, your goals!! This season has its purpose.
Wow! What a great testimonial!! The picture sure emphasizes the beauty and quality of Zyia Active leggings!! ❤️
When you go on a diet, weight loss will happen if you’re in a proper caloric deficit. As you are enjoying the new look of your weight loss your body will interpret the caloric deficit as stress. Your body starts to fight against this new stress and your body begins to defend itself from the starvation.
THESE DEFENSES (ALSO CALLED ADAPTATIONS) INCLUDE: → A decrease in your Basal Metabolic Rate → Less energy expended during exercise → Less energy expended in NEAT (non-exercise activity thermogenesis – think fidgeting, blinking, carrying your groceries, etc.) → With less food coming in your thermal effect of feeding (TEF) also decreases, meaning fewer calories burned through digestion
When you diet, your fat cells shrink you have to continuously cut calories further and further (or increase energy expenditure) as your body adapts to each new stimulus over time.
Body fat regain comes not only from your fat cells growing larger in size after a diet, but additionally the creation of new fat cells when you eat more calories. #fatloss#keto#paleo#lowcarb#carnivorediet#gym#fitnessmotivation#fitnurse#bodybuilding#bodybuildingmotivation#eathealthy#exercise#fatloss#weightloss
What if told you if you committed to YOURSELF the next 90 days, you could change your life!? ✨
We are launching another MM💯 group on
October 1st —> 🌟THE LAST 90 🌟 “It takes 21 days to to create a habit, 90 days to change your life” - Rachel Hollis 💕✨
Are you are feeling in a rut, need to establish or regain a daily routine, need extra accountability & support, want to loose those extra pounds that are holding you back, become more confident in your beautiful self!? Then you need to join us 💯❣️
••• The program will include everything you need to be successful:
🔅fitness - 20-30min. quick & effective workouts (with modifiers for all fitness levels)
🔅nutrition & superfoods
🔅recipes 🔅accountability 🔅support
🔅killer beats 🔅so much FUN along the way
It is going to be a blast, our tribe is AH-MAZING!
Full of so many strong, fierce incredible women! We are have different individual goals, but we’re on this journey TOGETHER, supporting each other every step of the way! ••• Finish these last three months of 2019 SO STRONG!
Besides those unwanted pounds, what do you have to loose!? (you really just have everything to gain!)
If you have any questions, I am here for you! Shoot me a message 💌
Would LOVE for you to join me & start living your absolute BEST LIFE!!! LETS DO THIS 💃🏻❣️
Talk it out Tuesday is here!! I get many questions in regards to the services offered at Revenge Body Bar Medspa. As you may or may not know, I am a Board Certified Family Nurse Practitioner with a specialty in Emergency Medicine. Educating is dearly to me as a nurse. You being healthy and achieving weight loss is my goal. Let’s talk it out today in regards to your weight loss struggles. Drop your comments below⬇️⬇️ The weight loss therapy at Revenge Body Bar is designed to help you reach your goals. Not only do we offer the weight loss therapy, we also have the non invasive Lipo and the Lipo injections to help out in your journey to gain quicker results. Call a friend and tell her “I don’t know about you, but I’m trying to have a hot girl summer body”!!! Click the link in the bio today and schedule your free weight loss consultation
50 to go!
I’m so excited about this! This is the longest commitment I’ve made to myself EVER with exercise and clean eating! I’m down 5lbs and clothes fit better than ever! Something so simple can produce incredible results! Do the things. Eat the food. Find your people. Be your best you. Where might you be in 50 days if today was your Day 1?🤔 get shi% done y’all! You will feel like a rockstar!! #fitnurse#houstonnurse#girlmom#sayyes#smilesfordays#be100#revivedynasty
Oh hey 👋🏻
I met a bunch of new friends at @travelersconference this year and decided I'd do a quick about me post for all the new follows 💜
I'm Alex--just Alex, it's not a nickname😉--a travel nurse turned perm staff while my husband and I are at home waiting on our first baby to get here 👶🏼
▫️I've worked almost exclusively as a pediatric nurse for 5 years with the exception of adult overflow and one stint as a Transplant Coordinator. That job was a rare travel opportunity and made me realize if I'm working in a hospital I prefer the bedside 🏩
▫️I grew up in Kansas City MO and love my hometown. I just wish there was better hiking nearby.
▫️CrossFit is my workout of choice and I officially got my Level 1 certificate in July so I can coach part time and so far I love it!
▫️I'm a Capricorn and if you tell me astrology is bullshit well...my mom, husband and best friend are all Scorpios so I'll probably disagree with you but we can still be friends 😂
▫️Heights absolutely terrify me. I've hiked into the Grand Canyon and out twice and best believe I was hugging those canyon walls.
▫️I'm honest. I don't like insta perfection and if you want a real opinion I'm your girl.
This platform grew from me sharing my crazy life/dreams/goals to being a place to share health and fitness inspiration ESPECIALLY for travel healthcare workers--because that ish is hard as a traveler.
Thanks for following along, sharing your stories (big fan of connecting with strangers on the internet 🙋🏼♀️) and bringing a little more positivity to this space ✨