cataclysm_fitness cataclysm_fitness

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ONLINE HEALTH COACHES  RYAN&B Changing lives all over the🌎 We give you the tools to simplify living your healthiest life Women’s FB Program @cataclysm_women WANT TO TRAIN?⬇️

YOUR MUSCLES NEED TO RECOVER‼️⁣
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“Where is the line between pushing through sore muscles and not letting them recover well?”⁣⁣⁣
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We got this question yesterday and wanted to talk about it! ⁣⁣⁣
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If you’re investing the time to go to the gym to train your muscles then you should be investing the time to recover them!! ⁣⁣⁣
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The majority of muscle growth doesn’t happen during your workout, but within your muscle recovery! This is called the “Growth Phase”. ⁣⁣⁣
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There’s nothing wrong with feeling sore! That comes with weight training… but you should be properly recovering. ⁣⁣⁣
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Things you can do for good recovery:⁣⁣⁣
+ Take a BCAA’s Supplement or take L-Glutamine pills (these are branched chain amino acids that aid in muscle recovery) ⁣⁣⁣
+ Roll out your muscles a couple times a week⁣⁣⁣
+ Feed your muscles what they need after a workout, a clean protein and a complex carb ⁣⁣⁣
+ Take the time to stretch after your workouts

If you look at me and think “she makes it look easy” then this is for you:⁣

It’s not an “easiness” that you’re seeing ⁣
I fight hard against my own thoughts, my own urges, my own cravings, my own laziness, my own complacency…⁣

What you’re seeing is a decision I made years ago to WELCOME the hard parts of life because I KNOW without a shadow of a doubt that life happens in the growth!! It doesn’t happen as you sit and let it pass by, and you sway every which way it takes you. No. It happens when you stand up and CHOOSE to be stronger. Choose to see beauty. Choose gratitude for this body that can move and this health that I have the ability to CHANGE by my choices!! I welcome the hard hills and mountains because that is the climb of life, that is the jewel, that is the treasure!! I’ll be damned if I stop growing every minute I get here on this earth. Not a second goes by that I’m not reminded that life is precious and that it is happening in the blink of an eye. So my decision years ago was to grab it! To have control over what I could — my thoughts my body my relationships & every thing else in life starting shining. Yes there are days that suck, yes I get insecure, yes I can be filled with doubt and questions …IM HUMAN. But my decision stays the same. Every day I start fresh and I remind myself that I have room to grow — EVERY DAY I HAVE ROOM TO GROW. ⁣

This isn’t easy. Nothing worth having will come easy. But that’s where life is the most fulfilling— in the growth. ⁣

💫B

WHEN YOU KNOW YOUR WHY, YOU CAN ENDURE ANY HOW

PARTNER CIRCUIT 💪🏽⁣⁣
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Happy Saturday fam!!!! Hope you’re all enjoying your day! Wanted to share this resistant band ONLY partner workout!! We had a lot of fun filming as you can tell😜⁣⁣
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1 minute - side shuffles ⁣⁣
30 sec break⁣⁣
1 minute - jumping squats ⁣⁣
30 sec break⁣⁣
1 minute - partner squats⁣⁣
30 sec *dance break 😂⁣⁣
Run ⁣⁣
AND REPEAT x 3 🔥⁣⁣
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Save for later and tag who you want to do this with!! ⁣

Put in the work today that will get you one step closer to your goals!! You will thank yourself!!

SWEET POTATO SMOOTHIE⤵️⁣⁣
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Yup you heard right!! There’s sweet potato in this bad boy! Some days I’m just more in the mood to have a hearty nutrient packed smoothie than a meal. So on those kind of days this is one of my favorite go-to’s because it’s packed with goodness!!⁣⁣
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9 oz Coconut Water⁣⁣
1 Serving Vanilla @nuzest_usa Protein ⁣⁣
Half Frozen Banana⁣⁣
1 Tbsp Cashew Butter ⁣⁣
1 Tbsp Cacao Nibs⁣⁣
1 Tsp Chia Seeds⁣⁣
50g Sweet Potato (I bake one whole, remove skin and store it my fridge for smoothies)⁣⁣
6-7 ice cubes ⁣⁣
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Blend together & top with a small handful of @purely_elizabeth Original Granola ✨ mmmm⁣⁣
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B

LET YOUR STRONG-SUIT ELEVATE YOUR WEAKNESS ⁣

We all have areas we do well in and others we don’t. Building a business together, doing life together, and walking our health journeys side by side doesn’t look perfect. But our strong suit has always been the JOY we have when we’re together. Focusing on what you’re strong in can be an amazing tool. Choosing to laugh, be playful, and take life lightly has always been something that has gotten us through every curve life gives us. ⁣

Focus on your strong suit today... shift your focus... and use it to elevate your weakness💪🏽

HEALTHY LOADED TURKEY CHILI⁣

Need an easy to cook, easy to prep for the week, protein packed option?!! ☝🏽 I think we all do!!!! ⁣

Chili is an easy thing to cook ahead and have on hand when you’re running around in your busy life!! We love to stock our fridge with precooked protein sources because often that’s the thing we neglect when we’re in a hurry. If you don’t eat meat this is just as good without it, and still packed with protein!! ⁣

You’ll need:⁣
1 pack Lean Ground Turkey ⁣
1 Cup Chopped Onion⁣
1 Cup Chopped Carrot⁣
1/2 Cup Chopped Red Pepper⁣
2 Garlic Cloves, minced ⁣
1 Can Tomato Sauce⁣
1 Can Diced Tomatoes⁣
1 Can Pinto Beans⁣
1 Can Kidney Beans⁣
1 Cup Chicken Broth or Bone Broth⁣
1 Tbsp Paprika⁣
1 Tbsp Cumin⁣
3 Tbsp Chili Powder⁣
1 Tsp Cayenne⁣
Dash of Chili Flakes (*only if you like heat*)⁣
Salt and Pepper ⁣
1 Tbsp Olive Oil⁣
Fresh Cilantro⁣
Avocado ⁣

Heat Olive Oil over high heat, cook turkey until cooked through. Add in Onions, Carrots, Red Pepper and Garlic. Cook on Medium Heat for approximately 10 minutes until softened. Add in Tomato Sauce, Tomatoes, Beans, Stock, and Seasoning. Bring to a boil, and then reduce heat to low and simmer for 30-45 minutes. The longer it simmers the better the flavors will taste! ⁣

Top with Avocado, Cilantro and a squeeze of lime! Enjoy!!!

DO YOU BELIEVE IN YOURSELF??⁣

When it all comes down to it, our health journeys are all based around one thing: OUR RELATIONSHIP WITH OURSELF ⁣

If we are incapable of believing in ourselves and incapable of seeing the worth we all have to be healthy and thrive in this life, then unfortunately it will be really difficult for us to stick it through. ⁣

Workouts and meal plans are nothing without first the belief that we can do hard things and that we have the right to create a beautiful life for ourselves. ⁣

Ryan and I are so passionate about this and it can often be a missing link in a lot of fitness programs. ⁣

YOUR MOTIVATION WILL COME AND GO — ITS YOUR BELIEFS THAT WILL KEEP YOU GOING. ⁣

& I wanted to remind you of that. ⁣

B ⁣

PS: I just went live for 45 minutes within the Cataclysm Women’s Program and let me tell you!!! It was a conversation you wanna hear ladies. If you haven’t signed up yet you still can AND you will still get the early bird discount on your monthly subscription (heyyyooo) that discount expires after this week!! Go to the link in our bio or go check out the program instagram @cataclysm_women xx & I hope to see you in the group soon!

PLAYLISTS NOW UP‼️⁣⁣
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SO PUMPED TO TELL YOU ALL THAT WE’VE OFFICIALLY LAUNCHED OUR SHARED PLAYLISTS ON BOTH SPOTIFY AND APPLE MUSIC!! ⁣⁣
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We’ve had SO many requests for this so thank you for patiently waiting 🙏🏽⁣⁣
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Music is huge part of our life and we’re excited to share it with you!!! We’ll be adding music and changing them up as time goes on so make sure to hit follow! ⁣⁣
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We said this in our stories but also wanted to say it here because we have followers from all walks of life— our playlists are not edited and are exactly what we listen to. If it’s not for you than no worries😉 But we will always be true to who we are!! ⁣⁣
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Now go turn those workout playlists up and get one in!!! Happy listening!!!⁣⁣
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Ry & B

🔥BOULDER SHOULDER DAY🔥⁣⁣
4 Sets 8-12 Reps — DB SHOULDER PRESS⁣⁣
4 Sets 8-12 Reps — SB SIDE LATERAL RAISES ⁣⁣
4 Sets 8-12 Reps — DB FRONT RAISES⁣⁣
4 Sets 8-12 Reps — SEATED DB SIDE LATERAL RAISES ⁣⁣
4 Sets 8-12 Reps — PLATE UPRIGHT ROW⁣⁣
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Save for your next workout!!!

HOW DO I KNOW THE RIGHT AMOUNT OF WEIGHT TO CHOOSE FOR MY WORKOUT??⁣

It can be easy to get confused with this so let me help you!!! ⁣

First and foremost — Do you have a clear goal??⁣
From that goal will determine your rep count, and your rep count will determine the weight.⁣

If you’re a beginner with lifting weights you want to start with a higher rep count (ex. 10-12) and a lower weight. The reason for this is you need to take time to focus on your form before increasing your weight to prevent any injuries.⁣

Some helpful indicators:⁣
➡️If you’re doing 10 reps of a movement and you’re able to do 20 reps easily in a row — that indicates that your weight is too low. ⁣
➡️If you’re doing 10 reps of a movement and you’re shaking to even do 5 reps— that indicates that your weight is too high (and you’re running the risk of injury).⁣

If this tip was helpful comment and let us know! We always want to be producing content that is practically helping you!!

Pressure is a privilege⁣

One thing I’ve really learnt starting a business almost 5 years ago is this exact phrase! I’m grateful that we aren’t playing it safe yet instead owning our vision and chasing our dreams no matter what the pressure may feel like at times!! It’s all worth it! Don’t run from uncomfortably because that’s where your potential lies! Chase your dreams fam!

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