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The TWO things that got me from Left to Right in the past 6 years🤯⁣ ⁣ It's so crazy to believe that the girl on the left had been living in Seattle for 1.5 years, could maybe do one pull up, had a goal of deadlifting 215 and was figuring out how to help people as much as she could as a personal trainer.🏋🏻‍♀️⁣ ⁣ SO many of my habits, goals and life in general have changed between those photos -- but the two things that have stuck around are:⁣ ⁣ 1) Strength training 4-5 times a week.⁣💪 2) Tracking my total calories and protein.⁣🍳🌮🥘 ⁣ Strength training has taught me so much and helped me do a 180 on my confidence and discipline. There's been plenty of months where I wasn't "motivated" or didn't even have a goal -- but knowing how much better I felt as a relatively "strong" person made me not want to miss too many workouts.⁣🙌 ⁣ I whole-heartedly believe tracking calories/macros is NOT for everyone. However I have never felt "burdened" by tracking and really enjoy tracking data and knowing that I'm not under or overeating. I've definitely had weeks where I track intermittently or am tracking without specific targets, but overall I've been pretty dang consistent.⁣🏆 ⁣ The funny thing about this revelation is that it's pretty simple. I found two things that fit with my lifestyle and have stuck with them for YEARS. There's no way I could have been keto or done only yoga for 6 years because it just doesn't fit for me.⁣ ⁣ What fits for me might not fit for you. 🙅🏻‍♀️The sooner you stop trying to fit into someone else's mold and figure out what fits for you, THE BETTER.⁣🎉 ⁣ #hellostrength #transformation #tbt #macrotracking #iifym #8020lifestyle #healthylifestyle #consistency #strengthtraining #womenwholift #musclebuilding #weightloss #personaltrainer #transformationtuesday #training #progress #liftweights #balancedlifestyle #healthyliving #iifymwomen #myfitnesspal #healthcoach⁣ ⁣

One simple strategy to help you reach whatever goal you have:⁣ ⁣ Ask yourself, "Does this get me closer to or further from my goal?"⁣🤷🏻‍♀️ ⁣ If the answer isn't a clear YES, then it's probably something you should skip.⁣🙅🏻‍♀️ ⁣ Say your goal is weight loss: You've already hit your macros for the day, but are still are craving ________. Does having an extra snack get you closer to or further from your goal?⁣ ⁣ Say your goal is to build muscle: You've been a little light on sleep all week and have done all your workouts, but want to wake up early on Friday to get an extra workout/cardio in. Does skipping sleep/recovery time get you closer to or further from your goal?⁣ ⁣ Learning to weed out the things that pull you away from your goal is just as, 𝘪𝘧 𝘯𝘰𝘵 𝘮𝘰𝘳𝘦, important than doing the things that get you closer to your goal.⁣🙌 ⁣ If you've got a goal and need someone to hold you accountable -- holler at your girl!⁣☺️ ⁣ #hellostrength #accountability #goals #fitnessmotivation #fitmotivation #calgartfit #calgaryfitness #personaltrainer #healthcoach #onlinepersonaltrainer #workhard #mentaltoughness #strengthtraining #workoutplan #weightloss #2020goals

How To Throw Together a Healthyish Meal👩🏻‍🍳⁣ ⁣ Step one: Grab a veg (asparagus)⁣ Step two: Grab a protein (leftover chicken sausage from charcuterie board)⁣ Step three: Grab a carb or fat source (biscuit- went with carb source bc #carbsarelife & sausage already had some fat)⁣ Step four: Make it delicious! 😋 (@costco peri peri sauce on everything and blueberry jam on the biscuit)⁣ ⁣ Bonus tip💡: Let’s pretend the veg you were using was asweet potato, then I would opt for adding in a fat source on step 3 — versus another carb source (this would depend on your goals a bit)⁣ ⁣ This meal was just what we needed to distract us from -9 degree weather 🥶🥶⁣ ⁣ What are you making this week??⁣ ⁣ #hellostrength #healthyish #healthyrecipe #dinner #flexibledieting #mealprep #healthymealideas #eatgoodfood #sausagebiscuit #proteinmealideas #iifym #healthylifestyle #balancedlifestyle

💪Full Body Workout⁣💪 ⁣ My workout schedule right now goes LB, UB, Run, FB, LB, UB, Run or Rest🎉 ⁣ This Full Body Workout (FB) has been a great way to buy me a little time before my second lower body workout of the week, because I'm not quite ready for another after two days 😅 ⁣ This is just my workout schedule, your schedule might look totally different -- everyone has a different BEST workout plan is this just fits what I'm looking for right now!⁣🙌 ⁣ On to the workout:⁣ A) Hip Thrust 1.5s 4x6⁣ A) Chin Ups 4xMax⁣ B) DB Frog Pump 4x20⁣ B) Weighted Push Up 3xMax⁣ C) Cable Glute Abduction 3x10⁣ C) Stability Ball Crunch 3x11⁣ D) Barbell Military Press 3x12⁣ E) Handstand Practice⁣ ⁣ If you're curious what workout schedule I'd recommend for you, let me know in the comments!⁣ ⁣ #totalbodyworkout #fullbodyworkout #exercise #exerciseroutine #exercisetutorial #personaltrainer #workoutprogram #workoutplan #onlinepersonaltrainer #fitnesscoach #fitnesstrainer #womenwholift #gymworkout #strengthtraining #strengthtrainingwomen

🥕Why Your Plant Based Diet Sucks🥕 ⁣ Do I have your attention?☺️Click the link in my bio to get my take on plant based diets in a new blog post !⁣🥗🌽🥑 ⁣ This photo is from a dish with butternut squash and kolhrabi noddles -- but also has chicken thighs in it🍗. ⁣ ⁣ Does that mean it's plant based or not?⁣🧐 ⁣ Let me know what you think in the comments ☺️ ⁣ #hellostrength #plantbased #plantbaseddiet #plantbasedrecipe #vegetablenoodles #veggienoodles #healthyrecipe #healthydinner #healthypasta #healthyish #flexibledieting #iifym #healthyeating #healthylifestyle #foodinspo

🙅🏻‍♀️New Lifter Traps to Avoid 🙅🏻‍♀️⁣ ⁣ Learn from me grasshoppers 😂 I realized today that I’ve been lifting consistently for about 8 years now 🎉 If you’re just getting into lifting here’s a little wisdom I’ve learned along the way 🤯⁣ ⁣ — Using too much weight because you miscalculated (don’t be afraid to use your phone calculator) or are trying to impress people.⁣ — Comparing yourself to other people in the gym (you might be at year 1 of your journey and they’re at year 8).⁣ — Doing too much/ too many exercises. Know when you finish your workout and that more is not always better.⁣ — Doing a random workout every time. At least once, pay a personal trainer to write you program so you know what a plan should look like. (This also mean less decisions on the spot at the gym!)⁣ — Guessing on form. Repeating bad form over time can cause more harm than good. Pay a trainer, google it or ask someone once and you’ll be set for life.⁣ — Spending too much time on your warm up or cool down. It’s hard enough finding the time to go to the gym, so don’t make it longer with a super long warm up/cool down.⁣ — If you’re using heavy weight, let part of your warm up be “working up” to the heavy weight. Practice form with the lighter weight and incrementally end up at your “working weight”. ⁣ — Track your progress. Not every workout is going to be super fun or feel amazing. But seeing your progress over time is a great motivator.⁣ ⁣ That’s it from me! 🎉What are your best tips for new lifters??⁣ ⁣ #hellostrength #gymtips #strengthtraining #weightlifting #liftweights #personaltrainer #fitness #fitlifestyle #fitnessmotivation #fitnessjourney #workout #workouttips #workouttime

Repeat after me: "Healthy ≠ Boring"⁣ ⁣ If you're New Year's Resolution had anything to do with weight loss, eating healthier, eating better, etc. the most important thing is that you 𝐟𝐢𝐧𝐝 𝐦𝐞𝐚𝐥𝐬 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐥𝐢𝐤𝐞! 👍Otherwise you're at a high risk to give up on your resolution in February like most of the world 🌎⁣ ⁣ You can make any meal out there pretty dang healthy. Like this chicken curry bowl⁣🥘 ⁣ 1️⃣Saute some diced onion, garlic and sweet potato in a skillet. ⁣ 2️⃣Add tomato paste and curry spices. Stir.⁣ 3️⃣Add crushed tomatoes and low sodium chicken broth. Stir.⁣ 4️⃣Let that simmer while you cook a lean protein in a separate pan. ⁣ 5️⃣When the protein is cooked, add to the veggie mixture and add a little bit of greek yogurt. ⁣ 6️⃣Depending on your goals, add some naan on the side/ in your bowl.⁣ 7️⃣Add green onions and extra greek yogurt for a garnish.⁣ ⁣ Sure you could add more oil, coconut milk/cream and rice -- but if you want to 'healthify' it you might want to make a few swaps (we could have added cauliflower rice, but couldn't find it).⁣🍚 ⁣ What dish do you want me to make a healthier version of?⁣☺️ ⁣ #hellostrength #currybowl #healthycurry #healthycurrybowl #healthyish #healthyrecipes #healthyeating #8020lifestyle #macros #iifym #flexibledieting #healthydinnerideas #healthyrecipe⁣

Upper Body Pull Up Focused Workout⁣💪 ⁣ My goal in 2020 is to do more pull ups than I've ever done, and I've never tried to do more than 10 -- so that means I'm going for at least 11! 🎉🎉🎉 ⁣ Here's my workout:⁣ ⁣ 1) Slow Eccentric Pull Ups 3xMax⁣ 2) Dips 3xMax Unassisted, then 5 Assisted⁣ 3) TRX Inverted Row 3x10 (slow & controlled)⁣ 4) DB Chest Supported Row 3x12⁣ 5) DB Bench Press 3x10⁣ 6) Cable Lat Pulldown 4x8⁣ 7) DB Bicep Curl 4x8⁣ 8) Cable Rope Tricep Extension 3x12⁣ 9) V Ups 3x10⁣ ⁣ I'm really trying to increase my overall back and arm strength to get those extra pull ups. 🙌Share this workout with a friend who needs a little workout structure in their life ☺️ ⁣ #hellostrength #workoutroutine #workouttutorial #workoutplan #upperbodyworkout #pullup #pullups #backworkout #strongwomen #strengthtrainingwomen #fitnesstrainer #personaltrainer #onlinepersonaltrainer #fitlifestyle #fitlife #gymtime #gymworkout

New year new mountains to climb 🏔💪🎉⁣ ⁣ #hellostrength #newyear #2020 #nature #outdoors #canada #goals #goalsetting #fitness #fitlifestyle #personaltrainer #healthcoach

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So You Want to Grow/Define/Tone Your __________
Why Your Plant Based Diet Sucks
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