Look back at it…..2019 that is 👀❄️
From start to finish, this year has been a challenge. 🥊
January: traveling to school interviews, celebrated 5 years of dating, turned 22, visited HTX for the first time, Lance got into CWRU, we committed to moving here 4 months later.
February: our family suffered unbelievable heartache losing a parent, took time off work to be present, finances became tight, quit working with a coach out of guilt, fear and income.
March: back to Houston to find a home, started cleaning and making moving plans, spending a lot of time with family, working a lot.
April: traveling for Easter, our last day of work with some of our best friends ever, going away party.
May: moved out of our apartment, moving in with our family, mothers day, started our 18hr drive in a corolla and 200lbs of dog in the backseat. Moving into our apartment, 0 furniture, just a mattress that we bought on amazon. No job, trying to furnish the house, lance starting school.
June: new job, lance starting rotations, hired my coach, found a dog on the side of the road, dog had parvo, paid $500 to get him treated, was giving him IV fluids, medicine, every 4-6 hours, all through the night.
July: lances birthday, never seeing each other with conflicting schedules, spent time in the hospital, took time off of work, seeing specialists, scheduling surgery.
August: visited family back home, gave them the dog, had our first visitors,started my coaching business, took on my first clients, decided I was going to compete in 2020, more specialists.
September: grinded hard every day, quit my job, started my reverse, more doctors appointments
October: 1 year wedding anniversary, took on more clients, spread myself super thin, trying to find work-life balance, lifted heavy, switched gyms
November: flew by myself for the first time, had an awesome photoshoot, finished my reverse, another friend in town, lived a little
This year has been literally huge. Nuts, crazy, scary, intense, amazing, horrible, sad, lots of fear.
2019 you were HARD, but I am better because of you 🤟🏼Thanks for everything. 2020 let’s do this thing 🥳
September ➡️ October ➡️ November
September ➡️ October ➡️ November
So here we are at the end of my cut, about 3 weeks into reversing, and then check ins this week. All in all, this has been about two months of work.
To some, you may be playing spot the difference between those photos but personally I’m SO HAPPY with my hamstring and glute growth 🍰🍑😭🙌🏼
I’ve still been training in progressive overload, just been using the extra fuel from this bump in calories to squeeze out as much volume as possible and hitting legs 2-3x a week. Which I think has been more tough on me mentally than physically lol 😅
I’m just living in a constant state of being really sore but really happy and proud of how much stronger I’ve gotten since I started this journey. Even in these last 8 weeks TBH
I am by no means an adrenaline junky, honestly I’m a huge scaredy cat and refuse to go on rollercoasters or skydive or anything in that realm. But moving weight around and lifting heavy is my favorite type of rush. That’s my favorite place to be, my favorite way to grow, I love that pressure.
When I started my “fitness journey” I didn’t know it would become the best thing I have ever done.
Just feeling a little extra thankful for my body, through every stage, and everything it lets me do, every boundary it lets me push.
Ok I’m done being emo 🥺lol love you guys here’s my progress 🤟🏼
I like my food like I like my music...with the volume allll the way up 🎧 🔊 🥗🥒
I like my food like I like my music...with the volume allll the way up 🎧 🔊 🥗🥒
TBH when you’re eating in a calorie deficit to try to lose fat, you’re going to be hungry.
Sometimes it’s uncomfortable, but it comes with the territory 🤷🏼♀️
Making sure you go through a slow cut (decreasing cals slowly overtime) and not going too low (where your ravenously hungry 24/7) is huge here. If you feel like you are starving on another level through your cut, odds are your calories are waaaaaay too low. (please dm me if this is you!)
Losing fat is HARD WORK for your body. To burn through every calorie you’ve eaten, then reaching into your fat storages for extra energy...that’s not easy ⚡️
But there are definitely tools you can use to help make your cut as smooth as possible, one of them being VOLUME FOODS! 🙌🏼🍉
Volume food isn’t going to cure your hunger, but it helps you feel fuller longer. Which in turn solves a lot of hanger related problems when you’re dieting, speaking from experience lol
“What is a ‘volume’ food?”
Volume food: fills you up more quickly with fewer calories. Small amount of nutrients per portion, usually high water content. Think lettuce, watermelon, celery, cucumbers for starters 🥬🥗🥒
Calorie dense food: high calorie foods, not filled with water. For these think more of avocados, nuts, nut butters, etc. These aren’t “unhealthy” but not a lot of bang for your buck calorically🥑🥜🧀
“Why would I eat higher volume food if it’s less calorie dense?”
Larger portions, you can eat more meals more often, helps fight hunger. When you’re in a true deficit you WILL be hungry. It is what it is. But eating the max amount of food for your macros? #nocomplaints 🙌🏼
“When should I eat volume food?”
Literally ANYTIME. My go to is to add a salad or serving of veggies with every meal and snack on veggies throughout the day.
“Who should eat high volume food?”
Anyone, ideally those who are in a deficit. If you’re in a surplus you shouldn’t be suffering with hunger or needing extra volume in your meals, it could make it even harder to get in your daily macros.
What’s your favorite volume food? 🤓 #teamcucumbers 🥒🥒🥒
“Wear whatever makes you feel comfortable and confident”✨👑
“Wear whatever makes you feel comfortable and confident”✨👑
For years, I have said and lived by that mantra, especially when it came to watching my friends try on clothes.
I always thought of it like: nothing is worth sacrificing how you feel about yourself.
Even if it’s trendy, beautiful or expensive, if you don’t feel like you are your best self in that piece of clothing, take it off. Don’t buy it, don’t wear it, return it. 🙅🏼♀️
I was always so careful as to what clothing I was packing into my dresser drawers and my hangers, that I always felt beautiful when I wore them. Most of the time this means leopard print but hey, everyone has their kryptonite 😅🐆
As much as I love clothes (like any other girl ever), let’s translate this into something more real: your body.
You can't return your body if it makes you uncomfortable.
You can’t put it back on the hanger if you don’t feel confident.
You get one. One body. For your whole life.
Your body does amazing things for you, it helps you move, to do your job, to hug loved ones, to pet your puppies, all of it.
You only get one body. How you feel about that body and treat your body can shape your thoughts, mindset, and actions every single day.
It is okay to admit if you’re uncomfortable in your clothes. Let’s teach you how to live a healthier lifestyle and get to work on those goals 🌸
It is okay if you say you’re not as confident as you used to be. Let’s get your groove back and show you just how strong and awesome you are 💃🏼
It is okay if you want to “tailor” your body for you to feel like your best self. Let’s build a body that is healthy and doesn’t hold you back from wearing the clothes or doing the things you love! 👗
What’s not okay, is letting how you feel about your body rule your life, affect your relationships and your happiness ☀️
Ready to change your life? Link to apply for 12 week 1:1 coaching is in my bio 🤓✨
“WHY are you not at your goal?”✨
“WHY are you not at your goal?”✨
During every 1:1 interview I ask this question.
The answers come from all over; maybe they weren’t seeing progress, maybe they weren’t committed, maybe they got distracted, or their goal wasn’t that important to them.
On the surface? All of those are valid reasons, but almost every one of those are lies.
It’s an excuse. It’s a story.
It’s what we tell ourselves to make sense of what’s really going on.
And almost every single time it traces back to one thing: FEAR.
Maybe they don’t truly believe they’re able to succeed.
Maybe they don’t think they’re worthy of success.
“What if I can’t lose the weight? What happens then?”
“What happens after I lose the weight? What if I gain it all back?”
Failure is scary. Success is scary. The unknown? You guessed it, it’s SCARY 💯
“Don’t let the fear of striking out keep you from playing the game” (anyone? 😉)
Anything worthwhile I’ve EVER done has initially scared me to death.
Dropping out of college, marriage, losing weight, moving across the country, starting my own business. All of the things that have changed my life are a result of me facing my fears.
You will be scared today.
You will be scared on New Years.
You will be scared in 5 years.
That’s the thing about fear, avoiding it doesn’t make it go away. Done with making excuses? 🙅🏼♀️ Click the link in my bio and apply for 1:1 coaching and to STOP running from your fears ✨
it’s OKAY if what you’re doing is different than everyone else ☁️
it’s OKAY if what you’re doing is different than everyone else ☁️
For most 21 year olds, they’re at the bar every weekend getting obliterated.
For me? 21 was different.
I was engaged, 30+ hour weeks in school, waitressing 30-40 hours a week to pay for a wedding, at the gym 5-6x week, driving back and forth between Columbus and Cincinnati to meet with vendors, meal prepping, cleaning my house, dating my fiance, be a dog mom, etc, etc.
As much as that year really shaped who I am, it was really freaking tough.
I felt like I didn’t fit in anywhere.
I didn’t have the desire, money, or time to go out on the weekends.
I was going home for lunch to make eggs and let out my dogs, instead of spending it with my friends.
I wasn’t eating dead food in the breakroom at work, instead I was eating greek yogurt and tuna packets from my lunch box.
I was staying up late, doing cardio until the gym closed or meal prepping my food for tomorrow.
It would have been EASIER if I gave up.
But I didn’t.
I was getting stronger. Starting to see muscle definition in my shoulders and quads.
I was more confident. Putting on my uniform and not trying to hide how my stomach looked.
I was determined. Proving to myself EVERY DAY that I was going to succeed.
And you know what? It made every long day worth it.
Being comfortable in my skin was worth every uncomfortable choice I’ve ever had to make.
Seeing every little change, pushing past every sign that told me to give up. I freaking did it.
Fitting in is stupid.
Not caring about what other people think is the best decision you’ll ever make.
Safe to say I got my cold weather fix this past weekend, see ya in a month Columbus ✈️💗🤘🏼🥶
Safe to say I got my cold weather fix this past weekend, see ya in a month Columbus ✈️💗🤘🏼🥶
Houston, we have a problem...I’m not in Houston anymore ✈️🥶
Houston, we have a problem...I’m not in Houston anymore ✈️🥶
#imfreezing #cold #icanseemybreath#brr #ididntmisswinter #wheresmycoat😂
Who do you want to be? ✨
Who do you want to be? ✨
Most of us set goals for ourselves; maybe a new year’s resolution, 1 year, 5 year and 10 year goals, and what we want to accomplish within that time frame.
Most of the time, we wish for financial freedom, job security, a home of our own, that new car, maybe loans paid off, maybe a promotion, maybe weight loss.
We strive for the tangible; money, things, more stuff.
And while all of that stuff is awesome, what about the intangible?
Any positive habits you want to start or vices that you need to take care of?
What personality traits do you have that are toxic to your success? Your happiness?
I challenge you all, when you write down your resolutions/goals next, to add in some personal goals too.
Changing your mindset changes your life. Buying more stuff just gives you more stuff.
I want to be:
✨welcoming and inclusive.
✨forgiving (70x7).
✨kind.
✨thoughtful.
✨intentional.
✨authentic.
✨confident in my purpose.
✨positive.
✨slow to speak.
✨slow to anger.
✨humble.
✨graceful.
✨generous.
✨a leader.
✨a friend.
Be the person you want to meet.
Act like the person you want to become.
What’s something you want to become? Manifest it in the comments and let’s speak it into existence ✨
Wife. Coach. CEO. 👑✨
Wife. Coach. CEO. 👑✨
If you work from home you know how important it is to have a workspace where you can mentally “leave” your house and get some things done.
With taking on more clients and growing Team LIVELITE over the last couple months, I was spending more time on my computer doing client work at my kitchen table and taking calls in my living room.
And while there’s nothing wrong with that set up, I felt like every time I got on a client call I had to clean my house before I could work 😅 needless to say it was hard for me to focus on tasks when I was sitting looking at the dishes in the sink, crumbs on the counter and a full trash can that needed to be taken out.
If you are someone who can work well in clutter, good on you, but this girl can NOT focus when it’s a hot mess in my house. 🙅🏼♀️
So that’s when we decided to get a little workspace set up in our extra bedroom aka storage room, that was mainly full of golf clubs, an air mattress and boxes we haven’t gotten to yet.
This little ikea desk and clearance office chair will be something I’ll remember forever. It’s a wall in an old storage room, where I get to help women become the confident and powerful humans they are by teaching them how to create the life they want.
I’m getting teary typing this right now, because this is so much more than an office, or a business to me. It’s an honor to be able to sit at this desk and help my girls move mountains, and there isn’t a day I don’t take that for granted or feel extremely grateful to be able to be a coach and mentor to these women.
They motivate the crap out of me. These women are next level.
Okay, I’m starting to cry again. 😭 I’m just emotional in general but talking about this office, these women, this team, just hits different.
If you’re ready to change your life and don’t know where to start, click the link in my bio and apply to join Team LIVELITE 💪🏼
And I’ll be sitting right here, in this office, at this desk, writing custom training and macro protocols for YOU 🤓 what are you waiting for?