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25/01/2023

A mindset of growth is key to finding success in any goal. A growth mindset involves challenging yourself to get to that ! Simply put, the mindset means believing in your ability to improve through hard work.

How I've adopted a growth mindset to :

Lifelong Learning- I desire to learn and improve my knowledge as much as possible. This includes learning all I can about nutrition strategies, strength training, parenting, trends in pro bono, and Christianity. I've accepted that I will be a perpetual student. I listen to podcasts and audiobooks, I engage in training opportunities, and I love to read.
Little habits add up to big outcomes. I've accepted that there is always a starting point and engage in daily habits where I take action. I strengthen my awareness and can apply my knowledge in a way that will lead to long-term success.
Discipline over motivation. Growth requires self-discipline, even in those moments where motivation is non-existent. I focus on the ultimate goal and approach action with positivity.

How can you implement growth mindset activities?
Listen to one audiobook or podcast for ten minutes daily on a subject you want to learn more about.
Implement small daily habits that link to your goals. For example, your goal is to lose 10 lbs in 2023. Then a small daily habit would be filling up your water bottle after each meeting or taking a 10-minute walk break during your lunch hour.
Stop seeking the approval of others. Comparing yourself to others and hiding intelligent failures hinder you from finding success.

23/01/2023

Calling all runners!
Interested in the six-week challenge but unsure of what a workout looks like? Twice a week, my clients engage in HIIT workouts that are no longer than 30 minutes. We can be creative with your HIIT workouts... if you love running, I suggest you try the following HIIT workout that many clients love!

Warm Up: 5 min at 3.2 mph.

Incline set to 4. 20 seconds at 100% effort (this should be a sprint) and 40 seconds of a recovery pace (a fast recovery walk). Repeat for 20 minutes.

Cool Down: 5 min at 3 mph.

Do you like treadmill workouts? Let me know in the comments below!

19/01/2023

Have you ever looked at a portion size on the back of a package, and then were surprised by what it actually looks like when you weigh it or measure it?

It happens to many of us, and it can be
Unless you're good at identifying the accurate portion sizes, most of our "eyeball" method of sizing is off.

That means that you can be consuming +- 5 grams of protein, fat, and carbs. For example, 4 oz of chicken breast has about 37 g of protein and 2 g of fat which is about 160 calories.

Where, 5 oz of chicken breast has about 43 g of protein and 3 g of fat which is about 200 calories. While a difference of 6 grams of protein and 60 calories may not seem like a lot, it does add up over the course of a day and a week, which may lead to health and fitness goals not being met.

If you have any questions about portion size, send me a DM now!!

18/01/2023

Interested in the six-week challenge but unsure of what a workout looks like? Twice a week, my clients engage in HIIT workouts that are no longer than 30 minutes. We can be creative with your HIIT workouts... if you are new to the treadmill, I suggest you try the following HIIT workout that many clients love!

Warm Up: 5 min at 3.2 mph.

Set the Incline set to 2 Alternate
20 seconds at 4.0 mph
40 seconds at 3.0 mph.
Repeat for 20 minutes.

Cool Down: 5 min at 3 mph.

Try this treadmill workout and come back here and let me know how you felt after!

16/01/2023

I have had a few of you ask me if this program is for you! The short answer is YES!!

It really is! This program is for anyone who is tired of "starting" every Monday!
This program is for those who want to take back their health!
This program is for those who want to stop killing themselves at the gym with no results.

This program is for you!!

The 16th is around the corner! DM me now to get set up and take back your health!

24/01/2021

Don’t keep putting off your goals to tomorrow, next week or next month. Start today! 🚀

By now you might have struggled in keeping your “New Years resolution” or goals. This is no time to sit back but instead LEAN IN!

Take charge now by registering for the January 25 round of the FASTer Way. Starting today means that you’ll be reaching those goals FASTer and with the necessary support & accountability.

No fancy equipment necessary and you don’t even have to give up your 🍷 or 🍩!

Here at the FASTer Way, we are all about including yummy foods (including carbs!) in our nutrition, quick and efficient 30-minute workouts, and accountability from a global community. It’s a one-stop-shop for achieving your personal health and wellness goals.

Sign up today by clicking the link in my bio and get started right away! 🚀

22/01/2021

Be the sunshine!

21/01/2021

Sometimes you just have to put your hair up, put your head down, and focus on your goals.

“Meal planning is so hard and expensive.”

I see this statement regularly as a common obstacle to reaching health-related goals.

❗️ Meal planning doesn’t have to be hard, cumbersome, or expensive. It also doesn’t require a ton of ingredients. I’m of the mindset that LESS is MORE when it comes to meal planning.

Below are a few of my favorite hacks.

1. Focus your week’s protein on three protein sources. Mine usually include eggs, chicken, and ribeyes. I usually have eggs in every break fast meal. I have rib eyes on my low carb days, and then batch cook chicken in two different ways- grill and instant pot. It makes my meal planning easy and streamlined. I then use homemade salad dressings and spices to “change” up the protein options to provide some variety.

2. Utilize frozen fruit for smoothies. I LOVE fruit but I hate wasting food. Too often we buy beautiful, fresh produce for it to go bad. I now buy frozen berry mixes and other frozen fruit like pineapple and mango, and keep it for my smoothies. I get in fiber, micronutrients and replace the ice on almost all my smoothies.

3. Utilize frozen vegetables. See above. I typically buy fresh spinach or kale and then use steam in a bag or frozen vegetables to dress up almost every meal.

4. Batch cook potatoes in the instant pot. Just trust me and you’ll thank me later. Sweet potatoes in the instant pot are my ultimate favorite carb. Swipe to see the quick and effortless recipe.

5. In a pinch, never underestimate the power of a rotisserie chicken or the family bundles at WholeFoods.

Share in the comments ⬇️

What is your favorite meal planning tip? How do you save time and/or money with healthy meal planning habits?

18/01/2021

How’s your New Year’s resolution going?

Many of us start January with a newfound passion for getting in shape, only to find ourselves petering out after only a week or two. Why? Because the diet we tried was too restrictive. Because we get burned out after spending hours each day in the gym.

That’s why the FASTer Way is different! Imagine a nutrition plan focused around whole foods, but still give you the flexibility to treat yourself with treats you love. Combine that with super effective, 30-minute workouts, and your body turns into a fat burning machine! Love your peloton workouts 🚴 or running 🏃‍♀️? We can incorporate those into your customized workout plan.

So why not give it a try? It just might save your New Year’s resolution! Sign up for our January 25th round by following the link in my bio! Act quickly because I only have 6 spots open! 🚀

11/01/2021

DISCIPLINE

⬆️ My word for 2021

I want to be disciplined:

- with setting boundaries,
- in establishing tech-free family time,
- in my endurance training,
- in reaching my career, fitness, health and financial goals, and
- with my gratitude practice.

Disciplined in reaching my fitness and health goals by

✅ taking each day at a time
✅ focusing on progress not perfection
✅ pushing myself beyond my comfort zone

What is your word for 2021?

09/01/2021

On honor of the , a throwback photo from 2016. I’m running the half virtually today but can’t wait to try D***y in 2022! Good luck to all the virtual runners this weekend!

07/01/2021

Feast day is complete... this is only a picture of my dinner- 8 oz of chicken, an entire sweet potato and a salad with nuts and cranberries with a whole-food based dressing. No dry, nasty salads for this lady 🥗 I’m eating more than 1200 calories per day and actually enjoying my meals. I am not relying on diet pills or expensive meal replacement shakes... and I continue to see results. Are they overnight? No! Are they consistent and sustainable? Absolutely! 💪🏼

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