Femmephysiques

02/11/2023

Grow Above & Beyond Self-Imposed Limitations By Strengthening Your Growth Mindset 🪬

Understanding the powerful mind-body connection is like unlocking an incredible superpower to enhance your desired fitness results! ✨️

Studies prove that people with a growth mindset are more likely to achieve their fitness goals successfully. This is because it helps you maintain momentum and resiliency along your fitness journey so you’re not allowing self-imposed limitations to block your success.🤯

Without a growth mindset we don’t exert the required effort and then remain perpetually stuck. But with a growth mindset, you can finally break through the rut and achieve your fitness goals - while enhancing all areas of your life! 🙌

So value strengthening your growth mindset and take the time to develop it. It’s one of the most priceless forms of self-care you can do for yourself 🤍

For 10 easy ways to help strengthen your growth mindset, check out my recent blog post on, FemmePhysiques 🌸

10/02/2023

Nothing Feels Better Than a Finished Workout! 🙌

Are your New Year's fitness intentions needing a lil inspo?🔥

As we've all noticed, getting started can sometimes be harder than the actual workout itself 🤯

So to help jumpstart (or reignite) your 2023 fitness goals, I'm sharing 5 of my top tips to inspire & motivate your workouts!

🔥1️⃣ Focus On How Good The Workout Will Make You Feel

Think about how great you'll feel afterwards from the dopamine, serotonin, & endorphin rush that exercise provides. Studies prove that regular exercise is an anxiety reliever, mood booster, and sleep enhancer.

🔥2️⃣ Schedule Workouts & Make a Plan

Setting your intentions, scheduling your workouts, and creating a plan with milestones for the year is essential to your success. Check in with your plan periodically to keep you from straying too far off course. Think of exercise as a self-care ritual and get in a regular routine of it. Having a strong and healthy body is your best investment of time so make it a priority.

🔥3️⃣ Join An Online Community/Find Support

Outside support can be a important part of keeping a workout plan on track. Teaming up with others can boost motivation & help inspire everyone along. They can also be a great source of free information & virtual accountability. 👭

🔥4️⃣ Set The Studio Vibes Before Your Home Workouts

Create a full sensory experience by enhancing the ambiance with an awesome playlist, low lighting, candles, essential oils, or whatever it takes! Do what you can to replicate the studio vibes at home. It also helps to have your workout gear easily accessible. Keep everything organized and ready to go! All you really need for a 'home gym' is an exercise mat, and a set of free weights and/or resistance bands. (All of which can easily be purchased on Amazon for under $20)

🔥5️⃣ Dress For Success

Wearing your favorite workout clothes can really help you get and stay motivated. Whether it's high-end Lulu's or a high-school era tee, wear what makes you feel confident - and comfortable! And the best part about working out at home is you get to wear whatever you want :)


🌟Whether it's at home or in the gym, the best way to motivate yourself to workout is to find a realistic routine that you can stick with. Consistency is key so try to find activities that you like - rather than feeling like you need to follow current trends. Choose a method of exercise that is physically possible for you, with the resources you have,
and go for it!

🔥What's one of your fav tips for inspiring your workouts?🔥

30/11/2022

💞 In honor of I'm giving you some of the most valuable advice I've ever received...

Start a morning gratitude journal! 📝

Even if it's just a few words! It's a simple yet powerful morning routine that helps set a positive vibe for the day. By writing down (or typing) a few things you are grateful for every morning, trains your mind to view life from a more positive perspective. The more you focus on positivity, the more positivity you'll attract into your life. 💫

All thanks to a scientifically proven, human phenomenon called the Reticular Activating System (RAS).

And a gratitude journal is a quick and easy way you can program your RAS to work in your favor! Your RAS subconsciously takes whatever you focus on and creates a filter for it so you notice more of it. When you focus on gratitude, you'll become more aware of and therefore attract more things to be grateful for.

Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and helps you to focus on the good in your life. If you're not feeling grateful, nothing will ever be enough and you’ll always be feeling like something's missing.

Practicing gratitude and mindfulness go hand in hand because feeling grateful makes you more aware, and being mindful helps you appreciate it. Life becomes so much more satisfying when you learn to not only recognize but feel the gratitude and your blessings will multiply tenfold.💜

And that's why this simple self-care practice can be one of the most life changing things you can do for yourself! 🌸

💞 Share in the comments your best life advice for

20/11/2022

It's 💜 So let's pause to appreciate where you are now and just how far you've actually come!

It's easy getting caught up in the hustle for the future, that we can forget to acknowledge how much we've accomplished for the now.

Be proud of this amazing version of you & everything you've learned along the way to become her! And above all, be patient with yourself & trust the process. 💫

You are ever evolving along this journey of life, so take care of your girl & treat yourself right! Self-love & self-care means honoring your body, mind, and spirit. Daily self-care rituals are essential for your personal evolution of becoming the healthiest version of you!

So remember to make it a priority to take care of yourself physically, mentally, and emotionally.
Self-care isn't just for Sundays 💜

And for my top 50 favorite self-care ideas, check out my recent blog post on ⤵️

www.Femmephysiques.com

P.S.
I appreciate your patience with my momentary pause from posting lately. I'm still here and will continue supporting you all! ❤ Between balancing family life, my busy PT schedule, and creating this next phase of my fitness business online, I was stretched too thin! Mental health is a priority so a little hiatus from posting was needed to be able to focus.
I always prefer my posts to be authentic and in my own words - not delegated out through the words of someone else. So thank you for staying with me, exciting things are coming and I can't wait to share them with you!!

xo/Christina

31/03/2022

Lacking Workout Motivation?

That's the most common complaint I hear - especially when it comes to home workouts. And since the pandemic started, more people than ever are choosing to work out at home.

Although most have found it to be a positive change, some are finding it difficult to motivate themselves to actually do it. But if getting to the gym is typically half the battle, shouldn't it be easier when you eliminate the daunting commute - as well as saving the gas money? 😉

Well, sort of...

Even though exercising at home is a lot more convenient, it can also be a challenge to get or stay motivated - especially when you’re surrounded by so many distractions.


Therefore, I've put together my top tips to help motivate your home workouts. (Even when you don’t feel like it.) And for even more motivation as well as my Bonus Pro Tips, check out my recent blog post on Femmephysiques.com.

Try any of these simple tricks to help get you going so you can to set yourself up for success!

1️⃣ Barter with Yourself

If you truly don't feel like exercising, barter with yourself and say you’ll do at least half of the workout. 9 times out of 10, you'll end up finishing the full workout anyway because all you really needed was to get started. Remember, something is always better than nothing

2️⃣ Schedule Your Workouts.

When you prioritize exercise by blocking out the time on your calendar, you can plan your days and weeks around them.
Research shows if you schedule your workouts, you're 3 times more likely to do it, so this really works!

3️⃣ Focus On How Good The Workout Will Make You Feel

Think about how great you'll feel from the dopamine, serotonin, and endorphin rush that exercise provides. Studies show that regular exercise is a proven anxiety reliever, mood booster and sleep enhancer.

4️⃣ Music Motivation

I NEED music when I'm exercising.
Listening to a playlist that gets you pumped up during your workout helps increase workout length and momentum.

5️⃣ Find a Workout/Accountability Partner

Aside from accountability, exercise can be a lot more enjoyable with a friend when you're laughing and having fun together.

6️⃣ Dress For Success

Wearing your favorite workout clothes can really help you get and stay motivated. Whether you opt for the high-end Lulu's or a cozy, high-school era tee, the best part about working out at home is you can wear whatever you want!

7️⃣ Have Everything Easily Accessible

Keep your workout equipment organized and ready to go. All you really need for a home gym is an exercise mat and a few different sized free weights and/or resistance bands. And if you don't have free weights, you can use things around the house as alternatives too.

8️⃣ Join An Online Community

Outside support is an important part of keeping a workout plan on track. Teaming up with others can boost motivation and help inspire everyone along. They can also be excellent sources of free information and virtual accountability.

9️⃣ Make a Plan

Setting your intentions and creating a plan with milestones for the year is essential to your success. Check in with the plan periodically to keep you from straying too far off course.

🔟 Set The Vibes Before Your Workout

Create the full sensory experience by adding to the ambiance! Whether it’s low lighting, an awesome playlist, candles, essential oils, or whatever it takes! Do what you can to replicate the studio vibes at home.

☑ The Bottom Line
Whether it's at home or in the gym, the best way to motivate yourself to workout is to find a realistic routine that you can enjoy. Find a style of exercise that is physically possible for you with the resources you have and go for it!

Inspiring all women to feel happier and more confident in their own skin and achieve the best version of themselves - inside and out!

16/12/2021

Love your body and train your mind to respect it. 💞

💡 Did you know that having a negative body image is one of the biggest factors holding you apart from your fitness goals?

❌ The 3 Behaviors To Avoid That Creates A Negative Body Image ❌

🚫 1) Perfectionism: Holding ideals or standards that are nearly impossible to achieve.

🚫 2) Comparing: Stop making comparison's with other people's progress. You can't compare your beginnings to someone else’s middle. Learn to look at other's with appreciation for the hard work and dedication it took to get them where they are.

🚫 3) Being Overly Critical & Judgmental: Thinking or speaking in ways that are critical & condemnatory of yourself & other's. Having a negative body image is also one of the leading causes of Body Dysmorphic Disorder (BDD) aka Body Dysmorphia.

The Following Are Signs & Symptoms of BDD:

✔ Difficulty seeing your positive qualities while focusing on 'perceived' flaws. (Real or imagined)
✔Avoiding social situations because of a lack of self confidence or social physique anxiety.
✔ Obsessive mirror checking or avoiding mirrors altogether.
✔ Seeking excessive reassurance or validation from people about the traits or body parts you don’t like.

BDD can be perpetuated by repeated exposure to the media & how society thinks we should look - and if we don't, we're made to feel self-conscious or insecure. When in reality, most media 'ideals' are unrealistic for the vast majority of people. (Even for the model in the picture thanks to editing software)

Unfortunately, BDD is especially common in women and teenage girls - and I was one of them 🙋🏼‍♀️ I think we've all had Dysmorphic moments in our lives. But the good news is, the negative preconditioned thoughts can be reprogrammed by practicing daily body positivity.

💜 Top 5 Tips To Boost Your Body Positivity

1️⃣ FOCUS on appreciating & respecting your positive qualities.

2️⃣ PRACTICE self-love daily with self-care & positive affirmations.

3️⃣ ADMIRE the positive qualities of yourself & others while avoiding comparing.

4️⃣ SET positive, health-focused goals rather than weight-loss focused goals.

5️⃣ 🚫STOP the negative or berating self-talk. As soon as you catch yourself doing it, immediately stop & shift your focus to a positive quality.

To learn more about Body Positivity & BDD, check out my recent blog post on Femmephysiques.com 🦋

11/10/2021

🎉Happy "You Go, Girl!" Day! ♀️

October 11th celebrates the fearless females who've overcome gender barriers & stereo types in order to follow their dreams 💯

This day originated in honor of Kathryn Dwyer Sullivan, who was the first American Woman Astronaut to walk in space on October 11th, 1984. "You Go, Girl!" Day is celebrated on the anniversary of her spacewalk 👩‍🚀

Girls have the potential to change the world – both as the empowered girls of today & as tomorrow’s workers, mothers, entrepreneurs, mentors & leaders. This day is intended to inspire girls to look beyond preconditioned limitations & gender roles & empower them to live their lives to their fullest potential 🙌

Be Unique 🦄
Be Batgirl 🦇
Be You 🦋

30/09/2021

Happy Women's Health & Fitness Day! ♀️ I'm so excited to announce that my blog, Femmephysiques.com is being featured in Feedspots Top 100 Health & Fitness Blogs for Women! 🚺

Femmephysiques is my passion project I launched 15 months ago so I'm honored to already be featured alongside some of the top respected leaders in the Women's health & fitness industry!🙏🏼💜

I created Femmephysiques to help inspire women worldwide to achieve the healthiest version of themselves - both inside & out. As well as to love & embrace their feminine curves no matter their shape, size or age through body positivity & self-love.💗

For over 12 years I've been a privately training my client's 1:1 in their homes & I specialize in women's fitness. I practice what I preach & lead by example to help inspire you to live your best life too! 💯

Your health & fitness should be part of your regular self-care routine. So make it a priority & do something now that your future self will thank you for! 🙌

Remember, it's never too late to start working towards becoming the healthiest version of you.
Because fitness is a way of life, not a destination.
Thank you all for your continued love & support! Connecting & sharing is why I do what I do! 🙏🏻💜Christina Kathleen

10/09/2021

Try this healthier version of the classic Magnum ice cream bar! I'm always looking for modified renditions of some of my favorite indulgent desserts & this recipe is definitely one of my top faves! Vegan, naturally sweetened, dairy free & incredibly delicious!! 😋 Enjoy!

Recipe: Makes 5 large Magnum bars
✳ You can find the ice cream bar mold's on Amazon.
✳ If you can't find canned coconut cream, you can use refrigerated canned coconut milk and the cream rises to the top and can be scooped off the top. (Will require 2 cans of coconut milk for the quantity of cream needed in this recipe.)

✅ Nice Cream Base
✔1 cup canned coconut cream
✔1 frozen banana
✔1/4 cup cashew butter
✔1/4 cup maple syrup
✔1 tsp vanilla
✔1/2 tsp sea salt

✅ Caramel
✔1/2 cup canned coconut cream
✔1/2 cup coconut sugar

✅ Chocolate Shell
✔1/2 cup Chocolate chips of choice
✔1-2 tsp Coconut oil
(*Use more if needed depending on the jar size.)

✳ Caramel Stovetop Cooking Instructions:

Place coconut cream & coconut sugar in a medium sized saucepan over medium high heat. Cook until all ingredients are melted together & mixture starts to bubble, stirring frequently for about 6-8 minutes. Continue to cook, stirring CONSTANTLY, until caramel thickens significantly. About 7-10 more minutes.

✳ Magnum Bar Instructions:

🍦Combine nice cream ingredients in a blender or food processor until well combined.

🍦Pour blended nice cream mixture into 5 large ice cream molds & freeze overnight (6-8 hrs)

🍦Pour cooled caramel over the top then place back in the freezer until firm to the touch (about 45 minutes)

🍦Individually dip each bar in melted yet slightly cooled chocolate/coconut oil mixture.

🍦Put dipped bars on wax paper lined cookie tray or plate & then back into the freezer to freeze fully. (At least 1 hour)

01/08/2021

🥑 So what really happens when you eat an avocado everyday for a year?

The National Adventist Health & Examination Study followed 55,000 participants for over 11 years & found that people who consumed an avocado a day had significantly lower BMIs, waist circumference, & body weight, vs. non-consumers. That's because avocados contain the good fat that helps your body actually burn stored fat.

And aside from the weight management benefits, they're an immune system powerhouse & rich in Vitamins C, E, K, B6, Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Beta-carotene, Folate, Potassium, Lutein, Zeaxanthin, Iron, Copper, Zinc, Calcium, & Magnesium.

From my personal experience, I've been eating an avocado almost everyday for over 5 years & I've definitely noticed an improvement in my skin, hair, BMI & overall health ⚕

The following are a few of the top reasons you should consider eating this amazing superfood daily too..

🥑 Avocados for Heart Health
They are high in the heart-healthy polyunsaturated & monounsaturated fats such as oleic acid, which is an omega-9 fatty acid. They help to reduce inflammation, lower bad cholesterol, & increase good cholesterol. They also reduce your risk for coronary heart disease & lowers blood triglyceride levels.

🥑 Avocados for Eye Health
They are rich in two different Carotenoids: Lutein & Zeaxanthin which are important for supporting the health of your eyes & vision. They are powerful antioxidants that protect your cells from ultraviolet radiation damage. Carotenoids can also reduce your risk of cataracts & macular degeneration.

🥑 Avocados for Brain Health
They are rich in Folate & Magnesium which can help your mental health & improve your sleep. Folate & Magnesium are essential for keeping depression, sleep disorders, artery blockages, & blood clots at bay.

🥑 Avocados for Beauty
They are beneficial for your skin & hair because of it's high oleic fatty acid content. Avocado oil can be applied topically as a natural moisturizer or used as a pre-shampoo conditioning treatment for smoother, hydrated hair.

Avocados are one of my favorite foods & are extremely versatile & can be added to almost anything! From avocado toast to guacamole, salads, soups, sandwiches, chili, & even smoothies, brownies & nice cream.

What's your favorite way to enjoy avocados? 🥑💚

12/07/2021

💡Did you know you can leverage the power of your mind to help you achieve your body goals?

So much of your fitness results depends on your perception, beliefs & the thoughts you think. It's equally as important as using the right workout method for the results you desire.🌟

And one of the biggest reasons why so many women have trouble changing their figures is because they're stuck focusing on the perception of their current shape & 'perceived' flaws. This fixed mindset can actually keep your body in a perpetual 'body set point' regardless of how well you eat & how much you exercise. It's a physiological phenomenon that I've witnessed throughout my PT career.

Studies have shown that your metabolism can actually adjust accordingly to keep you at your body set point 🤯 Which is why so many people end up gaining back the weight they've lost or have trouble losing it to begin with!


✨In other words, the missing link to achieving your body goals is your mind-body connection 💫 Your mind needs to stay aligned with your desired outcome in order to help you achieve what you want - and not focused on what you don't want. This is the real secret to your success in all area's of your life.✨

So take a little time every day to feel the feelings of appreciation for your body as it is now, & for what it will be. Visualize your body with the results you desire - instead of focusing on 'perceived' flaws. This simple act of appreciation & visualization is one of the most powerful steps to bringing about change. With practice & consistency, you can start to shift your perception & reprogram your mind!
Because your reality is what you perceive. 🙌

"Choose your thoughts wisely & respect their power." -Deepak Chopra