Train With Yvonne

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Train With Yvonne

Helping women feel more confident in their bodies by making them feel like a badass 💪🏼 in the gym

10/04/2024

⚡️ Finish the Year Strong with my 12-week Build & Burn program 💪🏼

Ready to transform your body and end 2024 on a high note? My 12-week Build & Burn program is designed to help you build lean muscle, torch body fat, & boost your strength — Just in time for the new year!
Whether you’re looking to break plateaus, level up your fitness, or set a strong foundation for 2025, this program has everything you need:

✅ 5-6 days of structured workouts
✅ Focus on muscle building AND fat burning
✅ Accountability to keep you motivated
✅ Suitable for all fitness levels

Don’t wait for the new year to make a change. Let’s crush these last 12 weeks and enter 2025 in your best shape yet! 🔥 💯

Drop a 🔥 in the comments if you’re ready to commit.

12/06/2023

Take control of your habits so they don’t control you

Our habits shape our behaviors and impact our overall wellbeing. But the good news is, habits can be changed, and you have the power to control them.

Let’s dive a little deeper into the tips above

1. Identify your habits: make a list of your daily routines and activities. Identify the habits you consider good habits, the ones you think are bad habits and the ones that are neutral. This will help you understand your habits better

2. Set goals: set realistic goals for yourself. Identify what you want to achieve and take small steps towards it. Celebrate small successes along to way to stay motivated.

3. Use positive reinforcement: reward yourself for good habits with something you enjoy. This will help you to strengthen your good habits. Avoid negative reinforcement and punishments when addressing a bad habit.

4. Create a habit tracker: use a habit tracker to keep track of your habit-forming progress. This will help you to be accountable and see patterns in your progress.

5. Surround yourself with positivity: seek out positive sources of inspiration, like social media accounts focused on health and active lifestyles, or motivational podcasts. Surrounding yourself with positivity can help when you’re trying to find the motivation to stick to your positive habits.

6. Practice mindfulness: by being present in the moment, you can identify when you’re about to engage in a bad habit, and make a conscious decision to change that behavior.

Remember, YOU control your habits, they DONT control you.

If you want to learn more about controlling your habits, I HIGHLY recommend reading “Atomic Habits” by James Clear. It has helped me so much, and I believe it will you as well.

LIKE and/ or SAVE if this was helpful

12/04/2023

INTERESTED or COMMITTED?

Theres a huge difference between being interested and being committed to your fitness and nutrition journey. Being interested means you’ll only workout and eat healthy when it’s convenient for you or when you feel like it.
But being committed means you’ll do whatever it takes to reach your goals, no matter what obstacles come your way.

It takes dedication, consistency and hard work, but the results are worth it.

So tell me: are you INTERESTED or are you COMMITTED? Let’s hear it in the comments 👇🏼

10/27/2023

⚡️The Weeknd is Calling….

We all love weekends — It’s the perfect time to relaz, unwind, and enjoy ourselves. But for those of us who are trying to maintain a healthy lifestyl, weekends can also be the most challenging time. Eating out, drinking alcohol, and sleeping in can all throw us off track. So, how can you stay on track during the weekend? Here are some tips:

1. Plan ahead: Decide ahead of time what meals you’re going to eat and where you’re going to eat them. This can help you make healthier choices and avoid overating.
2. Choose healthy options: Look for restaurants that offer healthier options or modify your order to make it healthier.For examle, swapping fries for a side salad or asking for your meat to be grilled instead of fried.
3. Limit alcohol: I know — nobody like to hear this one, but alcohol can be a hidden source of calories and can also impiar your judgement when it comes to food choices. Limit your alcohol intake or opt for low-calorie options like wine or light beer.
4. Stay active: Use the weekend to get some extra exercise in. Take a walk, go for a hike, or try a new fitness class.

Remember, it’s all about balance and moderation. You can still enjoy your weekends while stayig on track with your fitness and nutrition goals. 💪🏼

If you need more accountability, comment ‘weekend’ below

09/11/2023

👉🏼 Being in a calorie deficit is no way to build muscle or strength

For the longest time I kept myself at a calorie deficit in order to stay lean. But I wanted to put on some extra muscle while upping my numbers, but I couldn’t. This left me constantly frustrated. But I wasn’t eating enough to supply the energy needed to build. When I found this out I started eating more. Not only have I put on more muscle and bumped up my numbers, but I have so much more energy.

In order to build muscle and strength, YOU HAVE TO EAT MORE to provide your body the energy to do so. Here are some tips if you need guidance to do so:

⚡️ Determine your calorie needs

⚡️ Calculate your macronutrients

⚡️ Plan your meals

⚡️Make a grocery list

⚡️Adjust and monitor your plan

Creating a meal plan for muscle growth and strength building can seem overwhelming, but with a little planning you can build a healthy and satisfying diet to fuel your workouts and reach your goals.

DM me ‘strength’ if you need more guidance building your strength and muscle growth meal plan

09/09/2023

HOW TO WORKOUT DURING PMS
Tips to stay active and comfortable

You’re someone that likes to stay active. But when your period comes around, you’re frustrated with the bloating, cramping, and low energy. All you really feel like doing is curling up in the couch with a heating pad, eating that chocolate that you been craving all day and watching tv.

But did you know that exercise can actually help alleviate some of those PMS symptoms? Here are some tips to help you stay active during that time of the month:

👉🏼 Listen to your body

👉🏼 Focus on Low-impact exercises

👉🏼 HYDRATE, HYDRATE, HYDRATE

👉🏼 Take longer breaks if needed

👉🏼 Eat healthy, Whole Foods

Remember, it’s important to take care of yourself during this time. Don’t feel bad if you need to take a little break from your usual routine and focus on self-care instead.

🔖 Save this for the next time you need this reminder

09/07/2023

⚡️When you feel like quitting, remember why you started

You set your goals. GREAT! But you consistently want to quit because you aren’t seeing any progress. You question how everyone else hits their goals so often, and you wonder if you ever will.

Setting achievable goals within a week or a month will not only be overwhelming, but seeing your progress will drive you to continue on your fitness journey. If you’re struggling to achieve your fitness goals, it may be time to take a step back and reflect on what you truly want. Here’s how:

✔️Be specific: General goals like “lose weight” or “build strength” are difficult to achieve because they lack specificity. Be clear on what you specifically want to achieve and why

✔️Write it down: Putting your goals in writing makes them more real and tangible. Consider keeping a journal to document your progress

✔️Make it measurable: Goals should be measurable so that you can track your progress. Whether it’s lifting heavier weights or running faster, make sure you can track your progress

✔️Break it down: Big goals can be overwhelming. Break them into smaller, more achievable goals to make it more manageable

✔️ Make a goal date: every goal needs a deadline. This helps get your ass into gear on days you’re just not feeling it

Remember, your fitness goals are personal and unique to only you. Stay true to what you want and work hard to achieve it 💪🏼🏋️‍♀️🏃🏻‍♀️

Tag a friend that needs to hear this

09/07/2023

I hate avocados 🥑

That’s what I heard from a friend of mine in high school. I legit thought to myself “how am I friends with this person”
I’ve always loved avocados. Nuts + seeds, avocados, and eggs have always been a part of my normal diet. But I had NO IDEA how important they were for brain and hormone production.

If you’re unsure about fat, here are a few things to keep in mind when it comes to incorporating healthy fats into your diet:

1. Fat is essential: Healthy fats play a vital role in brain function, hormone production, and nutrient absorption. Don’t be afraid to include them in your diet
2. Choose wisely: Not all fats are created equal. Opt for sources like avocados, nuts + seeds, fatty fish, olive oil and coconut oil
3. Watch your portions: While healthy fats are important, it’s still important to watch you portions. Too much of anything can be unhealthy
4. Avoid trans fats: Trans fats are artificially created fats that can be harmful to your health. Avoid them whenever possible
Eat 3-5 servings of fats per day, and eat fats mostly with vegetables

Remember, when it comes to fats, quality and moderation are key. Find healthy sources of fats and enjoy them as part of a balanced diet. 🥑🐟🥚 🫒

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