I dare you to start saying: "I want to look MUSCULAR", and see where that sits in your body.

That`s literally what you`re saying when you say "I want to look toned" and I need you ladies to make the connection🔻

There is nothing wrong with saying "toned"

--> Unless you have the misconception that you can looked "toned" by ANY other way than lifting heavy, building MUSCLE- and losing fat (hint *sometimes this means eating MORE)

•You can`t "tone" a muscle
•You will never look "toned" from cardio or hiit classes alone
•There is no such thing as "Pilates muscles"
•There`s no such thing as lean muscle or bulky muscle

•You CANNOT just lose weight and look toned- you`ll look skinny fat

🔻

The booty you want= MUSCLE
The metabolic health you want = muscle
The curves and shape you want= muscle
Toned arms = muscle
A tight core = muscle

Put down the pink dumbbells, the food fear, the calorie burn hamster wheel... 🙂‍↔️

Put down the internalized idea that muscle and strength are for men... 🚫

The BODY and the strength I KNOW you want = MORE MUSCLE 🎀

🔻

Tired of spinning your wheels at the gym and not seeing the RESULTS you want?

✅ Comment "GUIDE"

And I`ll directly send you all my secrets on how to build your most toned and sexy hourglass physique - for free! 🎀

I teach women how to create system in their life that lead to the body and fitness lifestyle of their dreams ...

I`d like to thank ME for believing in me 🎀🥹

And also the power of WEIGHT LIFTING🔻

I can be rly hard on myself, but my younger me thinks I`m super cool and hot...

And so does my teenage daughter 😌

So that`s all that matters
_

To my ladies: Stop blaming your age. Stop blaming pregnancy. Stop blaming the kids. Stop blaming.

You have the power to radically transform your body, mind, and spirit any time you choose.

My "circumstances" and environment over the last 17 years was not supportive or favorable to my success.

I just chose to kick ass anyway.
_

Because it`s really this simple- your body is a physical manifestation of your discipline to your daily habits.

I hope you decide to chose thoughts and behaviors that allow you to feel confident, sexy, vibrant, energetic, empowered, and STRONG

Being fit over 40 is the ultimate status symbol

.... it`s never too early- or too late- to start
_

I help women empower their entire lives through the magic of fitness

Weight training will transform your body, and your mind, in ways that you could only ever dream 🔻

DM me the word "TRANSFORM!" to start the convo 💖 ...

This competition was a pivotal moment in my life, but not so much because of the actual competition in itself

It was literally the first thing I had done for me, after 7 years of (happily 🙂 serving my children and making large sacrifices for my marriage

Through 2 pregnancies, postpartum journeys, being a stay at home mom covered in breast milk, on 24-7 diaper duty, and spending years isolated from my entire family--

My husband never looked at me.
I felt alone to my core in my marriage

And looking back, despite the fact I loved being a mommy... I had lost a very large part of spirit.

When I discovered lifting and began transforming my body, my husband belittled me for it

When I signed up for this competition he refused to support me in any way and asked me, I quote- "why do you need attention"

But still, I sold my handbags and some jewelry to pay for the bikini and NPC fees.

Despite being a complete newbie to the point that I didn`t even actually prep for this show

I took 2nd place in two categories

And I thought to myself... "Fuck. This fitness thing. I`m really good at this"

My husband didn`t utter a supportive word the day of the competition, and in fact came and made jabs at me

But something had snapped

On that stage-
I didn`t need outside validation. From him or anyone.

I felt beautiful
I felt confident
I felt PROUD
I was lit. the fuck. up.

I realized weight lifting had begun to ignite my entire self worth and spirit and life force (not even being dramatic)...

When my divorce became finalized, I knew there was only one career choice I could imagine

To become a CPT, and gift this empowerment through fitness to as many other women as I could.

The rest is history 🙂

And mind you, it`s been a long, loooong road 🤩

A lot of mother fkn reps
A lot of falters
A lot of resistance
A lot of expansion

But a journey, and a life purpose, I wouldn`t trade for the world
_

Everything you want is on the other side of fear

Everything you want is on the other side of the boxes the world tries to keep you in.

Have the courage to step into your magic 🪄

You`re worth it 💖 ...

I invite you to get off the calories-burn-obsession hamper wheel with me, BC I`ve been there and it doesn`t work and it mentally sucks 🤷‍♀️🔻

First off ✔️ if you WANT some sort of watch (thats not even accurate) as a fitness pacifier, then go for it boo!

I mean that lol, but keep reading for the POINT of my message:

💋If you want to:
Burn off the sandwich you ate for lunch, stress your joints with excess cardio, obsess over calories only to look skinny-fat, go ahead and stay on the calorie burning focus hamster wheel.

💋If you want to:
Create a toned physique
Heal your relationship with food and exercise
Build Your booty
Sustainability lose fat
Feel STRONGER and like a fkn badass
Gain gym confidence
Feel accomplished with your progress
Hit PRS
Remodel and strengthen your bones
Teach your mind to use food as fuel
And stop stressing over earning your calories 🔻

🚫 Switch your focus in the gym from trying to burn as many calories as possible-

✅ TO GETTING AS STONG AND PROFICIENT AT TRAINING AS POSSIBLE

📣 Building muscle is the driver of body recomposition + one of the main components of boosting your metabolic health and overall TDEE 👀
_

✨ Want more info on my exact system to building the TONED physique of your dreams and fat loss FREEDOM? 🔻

📣 COMMENT "RECOMP"

✅And I will send you my free 18 page guide

_ ...

Doing the best you can with where you`re at = perfection

The good news is- progress is not about being perfect or extreme

It`s the compound interest from simple habit shifts in the direction of your most empowered self

Some days we show up 100%
Some days we show up 20%

Some days we can`t show up at all and those are the days we have the greatest opportunity to dig roots of self compassion

Fall in love with the process

The results will come <3
_

🔻 4 ways I have mastered consistency 🔻

⚡️I burned the boats a long time ago. Failure is not an option, period.
I perceive obstacles as an opportunity to cultivate resilience instead of quit. This shit is all mindset

⚡️I am devoted to my VISION. Reality may sway me but I am deeply rooted in my devotion to the woman I want to be.

⚡️SUSTAINABILITY. Every single aspect of my fitness journey is a lifestyle I can adhere to. I incorporate my favorite foods. I lift 4 days a week. I know when to push and honor when I need to pull back.

⚡️I train with intention and a PLAN. Setting performance goals and clear programming has kept me motivated and in love with my journey

- You will never- never- build your dream body repeatedly doing 30 day challenges and crashing out... xoxo

_

Link in bio 🔗 for 1:1 coaching

I would love to help you create life long habits that feel aligned to you.... and give you JUICY booty results 💋💋 ...

Unity. Carbs. Milfs.

And Free Palestine 🇵🇸 🇵🇸 🇵🇸 🕊️

And omg I have 3 cats 🐈‍⬛ that are too cute to handle ugh, grateful 🥹🥹🙏

🫶🫶🫶🫶🫶🫶 ...

The pull-up is so difficult because it requires strength in several key muscle groups that tend to be weak.

And, they require your entire body to get these muscles to work together 🔑AS A UNIT BABY🔑 while lifting your entire body weight 🤪🍆😈
_

The below exercises are crucial to mastering pull-up strength and stability ⬇️

🚨 Although disclaimer it`s not limited to just these and you need a comprehensive program that is challenging your total body strength multiple times throughout the week 😘
_

⚡️Scapular pull-ups: The shoulder blades are a crucial part of pull-ups. I could write paragraphs about the importance of scapular stability strength for all lifts... just do these lol

⚡️Hanging leg raises: core strength is a CRUCIAL aspect of pull-ups. Bonus, these also help grip strength and the endurance of your back muscles.

--> If you cant do these yet work on hollow holds, hanging hollow holds, lying reverse crunches, and cable crunches.

⚡️Face pulls: Shoulder/rotator cuff health- rear deltoid and upper back strength (rear delts are often overlooked), injury prevention AND scapular stability. I do these before nearly every pullup sesh.

⚡️Lat pulldown: This is the SAME movement pattern but stabilized and in reverse lol.

I cannot express the game changer it is to LOCK 🔒 IN the TECHNIQUE with lat pulldowns...... most people are doing crappy pulldowns and not optimally even targeting their lats. Dial in your form and technique

_

❣️Other exercises you can work on:

Dead hangs
Negative pull-ups
Inverted rows
Assisted pull-ups

❣️Important to note:

Technique is key. Doing 2 strict pull-ups with good form and full ROM will get you further than flailing around crappy reps.

_

✅ Link in bio 🔗 for 1:1 high level coaching 🔻

If you are done guessing your way around the gym with BLA results -

And ready to totally TRANSFORM your physique and elevate your entire fitness lifestyle 💖💖 ...

The difference between JUNK volume and EFFECTIVE volume- is one of the biggest reasons why you`re NOT SEEING RESULTS🔻

What`s shown in this reel is the same set:

1️⃣ The first clip is the majority of the reps that will fatigue the muscle.

❗️This is where most people stop- when they`re tired

2️⃣ The second clip is what my LAST 2-3 reps CLOSEST TO FAILURE look like- as you can see these reps significantly SLOW DOWN:

❗️These are the reps with enough force to actually stimulate muscle GROWTH.

_

📣 A lot of you ladies think they`re doing working sets but in reality you are just fatiguing the muscle and the effort is not near enough mechanical tension to stimulate GAINS

Meaning- you can very well be spending hours and hours in the gym, and your efforts will never show in the mirror yo 🥲

🔑 Learn how to TRAIN 🔑

_

✅ IMPORTANT DISCLAIMERS :

❕Am I sacrificing form or ego lifting? No. My form is locked the fck in to the end 💅

❗️The foundation for progressive overload is dialing in form and technique- hard working sets are a SKILL. Learn how to lift properly and SAFELY 🫶

❕Do you need to be going to failure every single set and hobbling out of the gym? NOOO

But hard working sets should be at least 1/3 of your training.
_

✅ COMMENT "GUIDE"

And I will send you my free 17 page blueprint with the exact strategies for :

▪️Working smarter - not harder
▪️Building muscle 101
▪️Sustainable fat loss
▪️Creating a lifestyle of fitness that feels aligned to you

Xoxox
_ ...