http://Www.takelifebythelunge.com/

Take Life by the Lunge, Tulsa, OK (2026)

01/31/2022

I am no longer using this page- Please follow my personal page:
@ Myriah Ewing

08/09/2021

IT'S NOT TOO LATE TO FINISH OUT THE YEAR STRONG. ⁠⁠
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So you aren't where you want to be?⁠⁠
Maybe you set unrealistic goals, or maybe life just happened. ⁠⁠
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It happens. ⁠⁠
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Don't blow off the rest of the year because of it. ⁠⁠
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You have a solid 5 months to keep on pushing towards your goals. That's a god chunk of time!⁠⁠
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If you are stuck or don't know where to begin or how to continue your health journey having a coach can help tremendously. ⁠⁠
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A coach will help you make sure you are not just moving but moving in the right direction. ⁠⁠
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If you are ready- DM me and let's set up a coaching call. I have a couple of available spots open this week. ⁠⁠
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Let's kill it the next 5 months ⁠⁠⁠⁠⁠⁠⁠⁠
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08/02/2021

EAT PIZZA, DRINK BEER, LOSE FAT ⁠⁠
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This is exactly what I did this weekend. ⁠⁠
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All while being in a mini-cut where I am eating at a small calorie deficit. ⁠⁠
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And I hit a new low on the scale (and in inches). ⁠⁠
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This is living life.⁠⁠
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This is sustainable fat loss/body recomposition.⁠⁠
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MAKE IT WORK FOR YOU. ⁠⁠
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I have spent the last 6 months PRIMING my metabolism so that I could have a successful fat loss phase. ⁠⁠
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This is an important step if you want to reach your goals in the most sustainable way possible. ⁠⁠
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The priming phase for your body can look like- ⁠⁠
eating more food⁠⁠
working on getting better quality sleep⁠⁠
finding stress management techniques that work for YOU⁠⁠
building a better relationship with food ⁠⁠
building and implementing better daily routines⁠⁠
strength training⁠⁠
decreasing training frequency⁠⁠
more intentional movement-walking⁠⁠
etc. ⁠⁠
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So for the last time lose fat and KEEP IT OFF. ⁠⁠
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When you're ready here are 3 ways I can help you:⁠⁠
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1. Online coaching with the TLBL 180 method. Get on the right track towards your goals in just 6 months. DM me to schedule a call today. ⁠⁠
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2. If you are local I am now offering personal training in person. Shoot me a DM to schedule a call and book your first session free. ⁠⁠
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3. Subscribe to my weekly emails. Get fat loss tips, recipes and full monthly workouts straight to your inbox. Link in bio. ⁠⁠
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Have an amazing week.⁠⁠
-M ⁠⁠⁠⁠⁠⁠⁠⁠
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07/26/2021

This one always gets me...⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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07/25/2021

NOW ACCEPTING NEW CLIENTS FOR IN PERSON TRAINING. ⁠⁠
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And your first session is on me! I am located at the Cultivate Strength location on 15th and Harvard. ⁠⁠
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I will be offering a group training class- I currently have all 4 spots open. This will be a 6 am class two days out of the week. ⁠⁠
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DM me for more details and to claim your free session. ⁠⁠⁠⁠⁠⁠⁠⁠

07/23/2021

💦THIRSTY THURSDAY 💦⁠⁠
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And I'm not talking about your college dive bar thirsty Thursday. I'm talking about we are in our 30's and thrivingggg thirsty Thursday. WATER, H2O. We are here for the clear skin and mental clarity. ⁠⁠
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Hydration is a very important piece of the puzzle (& very overlooked) when you are trying to change your body composition. ⁠⁠
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Being properly hydrated assists with digestion, mental clarity, and the removal of byproducts from your metabolism. ⁠⁠
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Hydration also helps metabolize the protein you eat (which we want).⁠⁠
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Being dehydtrated can cause lethargy, mood swings, and even decrease mental focus. ⁠⁠
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When your body is even slightly dehydrated it will “hold” on to water for future survival.⁠⁠
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You want to start by at least drinking 1/2 of your body weight in ounces of water. Add 27 oz per our of training in the gym. ⁠⁠
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Chugging water right before or after a meal can affect digestion negatively. For optimal digestion wait at least 30 minutes after a meal to drink water. ⁠⁠
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Caffeine offsets hydration. For every extra cup of coffee add 8 oz of water to your day.⁠⁠
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Having trouble meeting your water goal? Right when you wake up drink 8-16 oz of water before doing anything. Your body just went 8 hours without it. Carry your water bottle with you everywhere so you are never stuck without it. ⁠⁠
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Eat your water! Eat water dense foods like cucumber and watermelon. ⁠⁠⁠⁠⁠⁠⁠⁠
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07/19/2021

The first step to losing weight ⬇️ ⬇️ and it’s not what you think it is...⁠⁠
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It’s NOT as simple as calories in- calories out.⁠⁠
The metabolism is not simply a nutritional equation. ⁠⁠
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The metabolism is composed of many inputs and outputs. There are many things that go on to keep it functioning. NOT JUST FOOD. ⁠⁠
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If we wanted to break down metabolism in its simplest form-it measures the stress we put our bodies through daily. ⁠⁠
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While nutrition does play a role we need to make sure stressors are limited for it to function optimally. Both internal and external stressors. ⁠⁠
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These stressors can include:⁠⁠
Overtraining⁠⁠
Undereating ⁠⁠
Not keeping promises to yourself⁠⁠
Not enough sleep ⁠⁠
No self care ⁠⁠
Relationship struggles ⁠⁠
Family struggles ⁠⁠
Work stress ⁠⁠
No activity outside of the gym⁠⁠
Lack of hydration⁠⁠
Etc. ⁠⁠
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If you have checked multiple stressors on the above list that's a stressor ON TOP of a stressor. Then try to lose weight- that’s another stress on your body you will be adding to the equation. ⁠⁠
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This impacts metabolism in a negative way. You are in no way ready to put your body through a weight loss phase. ⁠⁠
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We must first prime your metabolism by addressing your stressors. THIS SHOULD NOT BE SKIPPED if you want to achieve LIFELONG sustainable weight loss. ⁠⁠
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You may even be shocked to lose weight in this phase because you are working WITH your body and not AGAINST it. ⁠⁠
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Drop a comment below what your greatest stressor is and I’ll DM you some resources that have helped me with my stress. ⁠⁠⁠⁠⁠⁠⁠⁠
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07/17/2021

MEAL PLANNING 101
For some this might seem like a simple process but for others they might not know where to start.

Planning is ALWAYS a good place to start.
We’ve all heard it before- Plan ahead or plan to fail

And it’s true.

In this video I show you how I do our meal plan.

Meal planning keeps things organized and within budget at the grocery store.

Less waste as well because you are buying only what you need for the week.

It will also keep you on track with your goals. Whether that is to drop fat or increase muscle.

Meal planning is always a good idea.

Just remember to start small. Even if you meal plan for 2-3 days out of the week that is a win. ⁠⁠⁠
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07/13/2021

GET UNCOMFORTABLE⁠⁠
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In 2021 we are putting ourselves out there ya'll. We are looking to be uncomfortable. We are choosing things that will directly make us so uncomfortable our eyes water and we grit our teeth. ⁠⁠
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Because that is where ✨GROWTH✨ happens.⁠⁠
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If 2021 was your year to grow send me a "💗" to schedule a free call. ⁠⁠⁠⁠⁠⁠⁠⁠
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07/12/2021

Consistency trumps perfection EVERY TIME. ⁠⁠
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Perfection is another form of fear. It’s an illusion.⁠⁠
Perfection gets us into the all or nothing mindset. ⁠⁠
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So you went over your macros because you had something “off plan”. Maybe you missed a workout because you just didn’t have it in you. Don’t throw your goals out just because life happens. And we all know LIFE DOES HAPPEN. There is no way around that. But saying “screw it” is like burning one cookie and throwing away the whole batch of perfectly good cookies. Damn- they were chocolate chip cookies too. How dare you. ⁠⁠
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Nobody is perfect, life isn’t perfect and I think when we accept that we learn that there is no such thing as failure. ⁠⁠
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Instead- strive for consistency. Consistently hit your macros and complete your workouts. If you fall 7 times, get back up 8. ⁠⁠
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I ask my clients to live by the 85/15 rule. ⁠⁠
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For example- eat 85% whole foods and save the other 15% for when life happens- dinner dates, vacations, margaritas, hot Cheetos etc. ⁠⁠
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Consistency is where changes are made. REAL and SUSTAINABLE changes.⁠⁠
These are the changes that will stick with you for a lifetime. ⁠⁠
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Are you stuck in the “all or nothing” mindset?⁠⁠
Do you want to reach your goals without absolutely no chance of failing?⁠⁠
DM me to set up a call today. Let’s chat about your goals and dreams in depth. ⁠⁠⁠⁠
Photos by .⁠⁠⁠⁠
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07/10/2021

When your husband tries to pose you 😂
A for effort. Doesn’t look as awkward as it felt. Note to self to stretch the hammies next time because they were tight lmao.

What is everyone up to on this fine Saturday?

Photo by: ⁠⁠⁠
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07/08/2021

✨ NEW RECIPE ALERT ✨⁠⁠
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AND it's a banger. LMAO did I use that word right?⁠⁠
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This recipe has officially been added to our rotation. If you want to switch up your meals give this recipe a try!⁠⁠
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Ingredients:⁠⁠
1 lb Shrimp ⁠⁠
1 cup grape tomatoes ⁠⁠
5 garlic cloves , minced⁠⁠
3 tablespoons butter⁠⁠
1 tablespoon olive oil⁠⁠
1/2 lemon⁠⁠
10 oz fettuccine pasta⁠⁠
1/2 cup Parmesan cheese grated, for serving⁠⁠
Salt, paprika, and red pepper to taste ⁠⁠
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Directions:⁠⁠
Add 1 tablespoon butter and 1 tablespoon olive oil then⁠⁠
Add fresh shrimp and half the minced garlic. ⁠⁠
While the shrimp is cooking, sprinkle paprika and salt over uncooked side of the shrimp. ⁠⁠
Flip the shrimp over and cook for another 1 or 2 minutes until pink on the other side.⁠⁠
To the skillet with shrimp, add fresh tomatoes, and the remaining amount of minced garlic. Add 1/2 teaspoon crushed red pepper (or more). Mix everything well, remove from heat while you cook pasta.⁠⁠
Cook pasta according to package instructions. ⁠⁠
Add cooked pasta to the skillet with shrimp with 1 or 2 tablespoons of butter. ⁠⁠
Add squeezed lemon juice. ⁠⁠
Season with salt and more crushed red pepper. Warm up on medium heat until the shrimp is cooked through, and all ingredients are heated through.⁠⁠
Top with grated Parmesan cheese.⁠⁠⁠⁠⁠⁠
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Take Life by the Lunge

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