nicole_mejia nicole_mejia

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Nicole Mejia 📩 - 📲Download the Fit and Thick App! NOW AVAILABLE ON ANDROID

New App Update!🔥
Click the dumbbell icon in the top right corner of each circuit to view the recommended resistance!
The #fitandthickapp is available for iOS and Android with a 7 day trial!
👇🏽Frequently asked questions👇🏽
Q: Do I have to have access to a gym to do these workouts?
A: NO! You can do these workouts at home or outside with a few pieces of equipment.
Q: If I am working out at home, what equipment should I invest in?
A: A barbell (you can get an EZ grip bar on amazon or at target or Walmart!), plates for your barbell, 3 sets of dumbbell (light, moderate, and heavy), resistance bands, ankle weights, a mat, and a bench or step.
Q: Can I select the workout I want to do each day?
A: You will be prompted to follow along with our recommended workout schedule but you can repeat workouts from previous weeks or jump ahead to your desired workout if you wish!
Q: How can I modify equipment if I do have access to a gym?
A: Use the cable machine instead of the resistance bands.
Use the leg press machine instead of ankle weights.
Use the leg extension machine instead of ankle weights.
Use the seated abduction machine instead of ankle weights for the standing abductors.
Q: What if I don't have access to stairs for Plyos and abs day?
A: Think outside the box here! You may have stairs available to you in your apartment building, local park, or bleachers! If you still can't find any or it's snowing lol, do 15 sec of high knees for each flight of stairs.
Q: How much cardio should I be doing?
A: the Fit and Thick program is built with circuit style training so cardio is built into both leg days. You are also doing HIIT cardio on both Plyos and abs days! The amount of additional steady state cardio that's right for you is directly related to your goals:
LOSE: 20-30 minutes of steady state cardio 3x/week
MAINTAIN: 20-30 minutes of steady state cardio 2x/week
GAIN: 20-30 minutes of steady state cardio 1x/week
Keep in mind that your run on Upper body day counts as 1 steady state cardio day!
If you have any additional questions on the app or program, leave them in the comments!💪🏽

Go find yourself in foreign sands and far off places.
🌺The delicious coast of Costa Rica
#puravida #wejourney #soulsearching #ileftmyheartincostarica

It's amazing what happens when we stop reaching up and start reaching out.
What purpose are we trying to squeeze out of the this never ending climb onwards and upwards?
Is there any fulfillment in accolades received and accomplishments achieved?
And if so, why does the accumulation of these things often leave us feeling more empty inside?
One of the most valuable lessons I learned during my time in Costa Rica, working alongside my @wejourney family and volunteers from @techo_org, was that we must fully step outside of ourselves in order to step into the true meaning of our lives.
And so friends, grow out.
Grow down.
Maybe even grow a little backwards.
Expand sideways and reach awkwardly as you break from your comfort zones and daily routines.
It is in these spaces that you will find what your soul has been yearning for.
It is in these spaces that you will find true purpose and fulfillment.💫
#wejourney #puravida #techo #soulfood

I have tried to write this caption at least once a day since I've been back and each time the words seem to fail me.
So much raw emotion.
Such a stark contrast of realities.
Injustice on such a massive scale.
Unbridled compassion.
Paradigm shifts.
How can I even begin to wrap my brain around this experience?
Regardless of what I can or can't properly articulate at this point, I do know that this trip has wrenched my heart open.
Forever grateful and so gratefully humbled.
Thank you @thethxco and @wejourney for a week I will never forget and to every soul that I crossed paths with.
#puravida #wejourney #feelthefearbutdoitanyway

Hey guys😊👋🏽
So much happened while I was off the grid in Costa Rica!
One being the launch of the Fit and Thick App on the Google Play Store😱
I'm so excited that Android users finally get to be a part of the #fitandthickapp fam💪🏽 Get ready for some constantly changing yet always but kicking workouts👊🏼💢
Thank you all for your feedback and support since the app launch in October! This has been a huge accomplishment for my team and I and we're so honored to share it with you and be a part of your journey through it. 💕🙏🏼
Brazilian drums and Plyos go together like almond milk and Whole Foods chocolate chip vegan cookies. (If you've never tried them, do yourself a favor.)

THE WAIT IS OVER! The Fit and Thick App has officially hit the Google Play store!
🔸Download now to start your 7 day free trial!

Android users, are you ready?!
Tomorrow, the Fit and Thick App will officially be available on the Google Play store!

Cant believe it's finally happening! 2 more days until the Fit and Thick App is available for Android🙌🏼
Who's starting Week 1 Day 1 with us on Monday?! #fitandthickapp

You asked, we listened! The #FITANDTHICKAPP will be launching on the Google Play store in T-3️⃣ days!
Tag your Android friends below and show us how excited you are 😜 #fitandthick

🌟Nutrient boost for your shakes, oatmeal, or banana nicecream:
- has adaptogenic properties that help balance cortisol levels
- can help with stress, memory, and metabolism - Has energizing and uplifting effects
-Known to balance hormones which increases fertility, libido, and sexual function in men and women
- Anti-viral/inflammatory/bacterial
- Known to be skin repairing
- Contains trace minerals such as potassium, sodium, iron, calcium, magnesium, and zinc
- High levels of antioxidants
- Contains high levels of magnesium, potassium, and B vitamins
- Adaptogenic properties
- Contains all 9 essential amino acids making it a complete protein
- When comparing gram per gram mornings contains:
👉🏼two times the amount of protein of yogurt🍧
👉🏼four times the amount of vitamin A as carrots🥕
👉🏼three times the amount of potassium as bananas🍌
👉🏼four times the amount of calcium as cows’ milk🥛
👉🏼seven times the amount of vitamin C as oranges 🍊
I put between 1 tsp - 1 tbsp of each before blending my shakes and nicecream. The combo of the maca and Lucuma is a sweet almost maple flavor. 😋 And if you want your shake, oats, or nicecream to be more chocolatey, then go on and throw an extra spoonful in! 🍫
#plantbased #superfoods #nutrientdense #fitandthick #knowledgeispower

Sending one final message to all the badass women out there...
We are strong. We are powerful. We are capable.
Not just today but every day.
Happy International Women's Day💕
#fitandthick #internationalwomensday

What a morning!
We attended a cross fit class with the @nfsports_ family (which totally kicked our butts) and then met about plans for the future.
Happy International Women's Day from the ladies of @getfitandthick and @nfsports_!
#fitandthick #nfsports #internationalwomensday #thefutureisfemale

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