jayna.swan jayna.swan

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Jayna Swan  I am a homemaker. I am the director of a luxury Airbnb in NSB, FL. @bluecouch_vacationrentals I am an athlete. I dance, lift heavy and do yoga daily.

You will be so glad you did. .
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Stay positive. Be wise with your words. Choose healing foods. Drink a gallon of water a day. Push your cardiovascular system and sweat daily. Practice self care. Meditate. Say no to things that no longer serve you. Smile. Sing in the shower. Dance your heart out. Read that book. Take that class. Challenge the norm. Challenge your norm. Chase your desired self. Work hard daily. Stay consistent. Become the person you always wanted to be. .
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Trust me. You will be so glad you did. .
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Time is going to pass. That is inevitable. Don't be caught after all these years having not invested anything into the most vital part of your life. Your personal health mentally, physically and emotionally. .
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Make the future you proud. .
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5 years later and I couldn't be happier with my decision daily to stay dedicated to living my healthiest life.
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#selflove #selfcare #justdoit #onedayatatime #youwillbegladyoudid #motivationmonday #transformation #mindovermatter #youwillthankyourself

Commence operation 🌱🌻🌹Spring Cleaning! πŸ’¨πŸ•ΈπŸ•·
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This is always my favorite time of year to catch up on house maintenance and chores. I feel like I get an extra boost of energy when I invest time into soaking up more Vitamin D from the sun while tackling some outdoor chores.
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Exciting, I know! πŸ˜‰ This is honestly, what I spend 95% of my free time doing this time a year. I love the feeling of accomplishment I get after finishing a house project and checking it off the master list. Something as small as wiping out the fridge, all the way up to things as big as pressure washing the drive way. I guess that's where I satisfy my desire for instant gratification and the need to check things off a list. .
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Just a reminder, for a friend, no matter what life throws at you, there is only one thing that will without fail influence how you perceive the events happening to you. Your attitude. Go into every experience in life with the complete confidence that you alone control your attitude at any given moment. Train your mind to always look for the positive and choose to be grateful for the little things. .
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Have a great Saturday everyone!
#springcleaning #springisintheair #cleaningladylife #healthymindhealthybody #checkoffthelist #getupandmove #stayactive #activelife

Enjoying my first "week off" since.. Umm.. Honestly, I can't remember. I haven't lifted heavy in 7 days now and I still have another 5 more to go. No, this doesn't mean I haven't worked out at all. I simply haven't gone to the gym and done major compound movements with heavy load, such as squats, deadlifts and bench press. .
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While there is a part of me that feels like I am loosing progress by not lifting heavy, there is a greater part of me that is extremely grateful for this time to step away and reset my mind and body. .
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Also, for the opportunity to temporarily invest my daily physical energy into other personal priorities that have been put on the back burner for far too long. Meaning, annual home maintenance and spring cleaning chores such as deep cleaning the kitchen & bathrooms, spraying the new growth of weeds on the back patio, pressure washing the drive way & pool screen enclosure, deep cleaning our grill, and washing off all the patio furniture can all finally get checked off my list along with a plethora of other tasks that are long over due.
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Often, people underestimate the calorie burning power of house chores. Get this, cleaning has been proven as literally the next best thing to actually getting in a workout at the gym. I'm not just talking about things like presser washing a drive way, which my Fitbit tracked a 1000cal burn in just under 3 hours of work. Even simple house chores like vacuuming and moping or even just doing the dishes burns a substantial number of calories.
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How so? Well, think about it, when you are cleaning the house, doing laundry, dusting, scrubbing the shower, tub or toilet you are continuously moving. Non-stop. So it's kind of like doing light cardio with a bit of resistance, when you involve pushing and pulling a vacuum or mop. .
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I have been using this to my advantage for over 4 years now. When I turned 22 I started a cleaning business and still to this day clean either my home or a client's home/ office a minimum of 5 hours a week. Some weeks I clean for closer to 10-16 hours. That's not including all the dishes I wash, as I cook fresh food daily.
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No excuses. Get up and move!

Friday night's treat meal of choice, as previously described. 😍 πŸ“πŸ¦πŸͺ
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Now it's time to get my mind ready for another strong and successful week. I will be making adjustments to my fitness plan this week and next with my coach. I am eager to see what results we can achieve by switching approaches and training styles over the coming months. .
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These past 6 weeks, but last week in particular, have been extremely stressful in our household. Mental, physical, and emotional stress has been running consistently at a high. We each have responsibilities in our professional lives that have been all consuming and had us running on fumes. What we have learned as a couple through this is that we can without a doubt conquer any challenge we face as long as we know we have the love and support of each other in our corner. We are a partnership and a single unit, we face everything head on together. There is no world in which we give up or give in. We do this and we do it together.
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Be understanding when your partner is under extreme stress. We all handle stress differently. Some stress drains the body, so they need more sleep and rest. Some stress drains the mind, so they have less patience and may need some quality alone time. Some stress may be emotional, so they need time to heal and work through their next steps. Giving your partner your unconditional love, understanding and full support is the best gift they can receive in these moments. Simply knowing you are not fighting this battle alone, is often all we need. .
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Here's to another successful date night. Even if it was spent cuddled up on the couch, eating low carb ice cream and cookies, without pants. As long as it's with you I don't care where we are or what we do. .
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#datenight #treatmeal #halotop #questcookies #stressfulweek #wesurvived #together #cuddletime #lovehim

My daily essentials. The base ingredients making up 90% of my day to day meals. .
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This first photo makes up 80% of my intake. Rice (white and brown), a variety of beans, dark green veggies such as broccoli, zucchini, green beans and spinach, edamame beans and egg whites (with an occasional yolk).
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The second photo makes up 15% of my intake. Bananas, kiwi, lemon, green apple, grapes, avocado, almond butter, honey, plant-based protein powder, and the occasional quest bar (usually the chocolate chip cookie flavor)
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The last 5% of my diet is not pictured, simply because I stay in control by not keeping it in the house. If I have a craving for it I would have to make the extra effort of taking the time out of my day/ evening to drive to the store for it. I reserve my occasional treat meals for a container of Dairy-free Chocolate Halo Top paired with 1 cup of strawberries and 1 cup of blueberries and a Quest Chocolate Chip protein cookie on the side (or mixed in depending on my mood). 😍
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Over the years I have learned that you can with practice and patience reprogram you mind to see anything as a treat meal. I personally evolved from eating a ton of pizza and full fat ice cream as a cheat meal which likely was ruining every once of progress I may have made over the last week in one meal. To today, where I first work my treat meal into my daily calories. As well as choose a better digesting (dairy free) and less destructive option. One that doesn't leave me feeling down on myself for cheating on my diet. Instead it leave me feeling rewarded for sticking to my plan, performing well and making steady progress this week. B
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The best part is, the berries add a TON of volume and did I mention the entire quart of Halo Top and cookie are both less then 300 cal each. The totals of treat meal are 576 calories, 76g carbs, 33g fat and 28g protein. 😁 Totally worth it!
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How are you fueling your day? Have you tried Halo Top? What's your favorite flavor?
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#livewell #performwell #datenight #treatmeal #wholefoods #findingbalance #takecareofyourbody #plantbased #plantbasedathlete #ovovegetarian #vegitarian

Life isn't about what happens to you. It's about how you choose to respond to the things that happen to you. Do you stay quiet? feed into it? Pull away? Let it slow you down? Or do you learn from it? Choose to forgive and move on? Step up and use the momentum to only climb higher? .
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In hind sight, I am learning that if caught early you can prevent negative events from happening in life by regularly tending to your garden. .
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What do I mean exactly? .
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Remember to be cautious with your environments and who you choose to surround yourself with. People can either be like medical grow, a vital ingredient to having a strong foundation to build upon; or a weed which slowly sucks the life out of you, aiming only to keep you tied down and held back from reaching your highest potential.
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Once you find a weed, you have to get rid of it. Even if that means you picking up and planting your garden elsewhere. You never know, you may actually find another place with better soil, more sunshine and a less harsh environment. Eliminating the weeds all together by simply moving on could potentially be the best thing for you by allowing you the room to grow blossom to your fullest.
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No matter what life brings your way, get up and get it done. Push yourself and always fight for what you want out of life. .
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This was my workout for the day. It was supposed to be a rest day but I caught a second wind and needed to get some stress out.
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#fightforit #workoutherapy #tendyourgarden #gardenoflife #hiit #hiittraining #fullbodyworkout #inhomeworkout

Sharing part of my flow today in hopes to inspire someone to choose to get up and move your body instead of sitting around on this 🌦 Florida day. .
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This has been my go to leg warm up for almost 10 years. These movement patterns come second nature these days.
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Remember, you are not what you do once in a while. You are in fact what you do day in and day out. .
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#yoga #legs #stretching #rainyday #flowoftheday #moveyourbody #healthymindhealthybody

What's your guess? .
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How many endless moments on my mat over the years have been lost to the universe because I have not taken video of them to share with others? Hundreds? Thousands?
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My answer... None. Not one has been lost to anything.
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I keep all of my moments in practice near and dear to my heart as I carry them with me each and every day. .
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Often times, there is a voice in my head that questions why I never share my daily moments on the mat with more people. Why do I keep this part of me, that is so close to my truest self, hidden away? Is it selfish of me? Is it out of fear? Is it selfish to not want to face my fears, if I know it could possibly help someone else?
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Maybe one day I will have the confidence to become more vulnerable and share regular videos of my personal daily practice. .
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Until then, I will continue to enjoy them here alone in my sacred place while soaking up the sun, breathing in the fresh air and listening to the sounds of nature surrounding me. .
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#yoga #flexabilityandmobility #doyouevenyoga #dancer #bodyweighttraining #corestability

I came out to support my gym @ironclad_gym and local body building community today. .
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Like I said yesterday, you succeed by building discipline out of strong habits that you continuously reinforce with yourself.
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I came into the gym today, workout or not, I am not leaving till I get in my cardio. .
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40 minutes later and they are cheering for me! πŸ˜‚πŸ˜‚ JK!! (Applause was not for me.)
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Good luck to all these amazingly dedicated athletes who are pushing their bodies to the limit daily. Making sacrifices that 99% of the world would never imagine doing. As well as coming out on a Saturday morning to further educate them selves on posing and taking all the critisim they receive to heart. This is looking like it's going to be a promising season in FL. .
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#bodybuilding #cardio #posingclinic #disciplineovermotivation #rpfitness #ironcladgym

Sorry @arnophotography for ruining your day with my shirt. πŸ˜‰πŸ˜‚
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Truth is, I wear this shirt on my weakest days. Those days I am dragging, everything hurts, my heart says "go", yet my head says "no". Those days everything, even mother nature is against me.
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These are the days when I am so thankful to have my coach @ifbbproryanpateracki in my corner. The words weakness, easy, and give up don't even exist in his vocabulary.
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These are truly the days when progress is made. Not the days when everything seemingly comes easy. These are the days you have to step up to the plate and grow. It's the days you have to force yourself out of your vehicle, because you know if you just walk into the gym your habits and self discipline will kick in. .
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There are a few keys to finding success with this.
πŸ— Make friends at the gym or hire a coach so you have someone to hold you accountable to showing up.
πŸ— Build a routine around a core of good gym habits.
πŸ— Put your workout on your calendar as an appointment in RED.
πŸ— Don't miss a workout. Not one. Once you do, you will lose credibility with yourself. Above all else keep your word to yourself.
πŸ— Take a pre workout or drink black coffee to give yourself a little boost.
πŸ— Listen to a motivational video on the way to the gym. I recommend an Impact Quotes video by Impact Theory.
πŸ— Build a good playlist, something that is going to get you pumped up or aggressive. πŸ— Just get started. The momentum will build into a great workout.
πŸ— Finish with cardio. It will boost endorphins, make you feel extra sweaty and accomplished. .
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Now get up and go burn some calories!! πŸ’ͺ
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πŸ‘‰Also, big Thank You to @y_silence for giving me a demo of your table stretching techniques. It really opened my hips and helped me work through some back tension after squatting. I look forward to learning more and doing a full session in the future.
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#excusesdontburncalories #workoutmotivation #getupandgo #workout #rpfitness #ironcladgym

It's time to cut again! Which means a few things.. .
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πŸ’ͺ1, what must be done, must be done, period. Idc how tired I am, my workouts and cardio take priority. All excuses and weakness takes the back seat. .
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πŸ’¦2, drinking all this water means if I don't find a way to sweat it out, then I am surely going to be peeing it out all day. Which also means, there is no such thing as sleeping through the night without getting up to pee multiple times anymore. 😴
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β˜•3, caffeen and pre workout supplements are going to become my best friends again. I am not normally a daily coffee drinker, but during a cut it quickly becomes a necessity before workouts. .
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πŸ’¬4, you are going to see me coming back out of the woodwork and posting semi regularly again. That's because I have learned the most distracting thing I can do on the stair climber is write a post for IG.. πŸ˜…πŸ‘
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🍽5, I am going to be bringing my own food with me everywhere I go. But, if you hang out with me regularly you would know that is the case no matter if I am in a bulk or a cut. I prefer cooking and having 100% control over all of my food. I reserve eating out for our weekly date nights. .
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πŸ“Έ6, it's likely I am going to start posting more selfies again as I become leaner. Because documenting yourself getting leaner is always more fun then when you are trying to put on more weight/muscle. πŸ˜…
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πŸ›7, I am going to be able to wear more than 10% of my closet again as thing will start to fit again as I shrink. The key is not getting rid of clothes. Instead put them away in a box labeled medium, small, x small. Then when you lose weight bring the box back out and it will be like you just went on a shopping spree. 😁
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🍫8, keep all chocolate away from me, or else I will eat it. Chocolate is my biggest weakness. .
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#cutting #leanforsummer #vegashereicome #sweatforit
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@ifbbproryanpateracki @ironclad_gym

You can't possibly wish for it, without also putting in the work for it. .
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I nearly walked out of the gym tonight after a long day of cleaning finished off by training legs with @ifbbproryanpateracki , without doing my cardio. It wasn't till I went to grab my bag when my motivation kicked in and said "Fuck no! You are not going to leave this gym without doing everything you came here to do today. Especially, if you are going to sit there and complain about your current physic when looking in the mirror." .
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80% of my wardrobe currently doesn't fit. My arms are too big for the arm holes. All my crop tops make me feel self conscious. My legs don't fit in any of my shorts and are atretchig my jeans to their limits. Don't even get me started on bikinis.
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I know I have put on fat during my bulking season, along with new muscle. How do I know? Because I can see definition and lines that were never there before. Especially at this weight. In fact, I am heavier now then I have been in almost 5 years. It's a very though job keeping a mindset that doesn't let the scale discourage you as a female. .
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I often repeating my head, "Gains are good. This is only a phase and fat can be lost again. Think big picture." .
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But it's a conflict internally when you know you go to vegas in 8 weeks and plan on being at pool parties. The desire to be lean is so strong. But the desire to eat in a surplus and continue lifting heavy is strong too. πŸ˜…
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All this to say, no matter what, you better back your words with actions. It's your actions that will earn you rewards not the words that are constantly falling out of your mouth. If you want it, get your ass up and work for it! .
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In reality, I just wrote all of this because it makes the time on the staorclimber go by faster and not seem so miserable.. πŸ˜‚
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Happy Monday! Put in the effort required to make it a great week. πŸ’ͺπŸ’™ .
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#fuckthescale #putinthework #cardioβœ”οΈ #minicut #ironcladgym

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