Hit a new high weight today, today is the most I’ve weighed in probably more than two years. That’s not something I mentally want to handle or believe-It’s definitely a very hard pill to swallow. I know it most likely has to do with that fact that I did not drink nearly enough water over the weekend (usually I make this a priority), and the fact it’s getting close to that time of the month. But the frustrating thing is, I hit my macros for the most part over the weekend, but sometimes it’s takes a couple days for the body to adjust back to normal! Especially after drinking alcohol (even when tracking). Now I’ve been talking about the number on the scale a lot, but that number doesn’t define us, it’s not your self worth, not your personality, it doesn’t account for muscle mass or if you’re holding more water than normal. It’s just ONE way to track progress and it doesn’t mean everything. I weigh myself because I like to see trends, and data, and compare, it’s not something that YOU have to do.
Just remember, even if you’re not where you want to be, trust the process and keep on grinding! Transforming yourself is a process, it doesn’t happen overnight, there’s highs, lows, and one day you’ll get to where you want to be and set new goals with more processes! .
#exerciseismedicine #motivationmonday #spokanebodybuilding #trusttheprocess #gymlife #fitlifestyle #spokanefitnesscenter #stronggirls #teamlocofit #redefinehealthy #topgunfitness #bikinicompetitor #girlswholift #npcbikini #coffeeovercardio #personaltrainer #nsca #mapsanabolic #mindpumpmedia #bchaosfitness

Swipe for that #flexfriday
Why is my face always like this at 5am? Haha resting gym face hardcore.
Diet update/recap of July: been pretty damn on point during the week, had a couple weekends in a row of birthday celebration and camping stuff not tracking and also drinking alcohol, my goals for August is to stay on point with my macros (including tracking my alcohol), and to be consistent. I’ve lost being consistent with my nutrition and as I’ve preached, that’s really the only way to get to where you want to be a see results. So ima start practicing what I preach 💁🏼‍♀️ I also have a new coach for my nutrition/offseason and I’m excited to see what she does. I’ve been wanting to work with her for a long time (basically my dream coach and total badass) so I’m super excited to see what’s to come @laurinconlin 👊🏻 The next few months I know will be increasing my calories because I’m still not eating enough (I know it doesn’t look like it (hello gains), but my body needs more fuel). I’m also the heaviest I’ve been in a looooong time, and I’m hoping I’ll be one of the lucky ones who gets a calorie increase and my body responds good to it, but at this point I’ll do whatever it takes to be healthy and get my body to where it needs to be.
Training update: Week three of @mindpumpmedia MAPS Anabolic, and definitely seeing major strength gains. Super stoked to move to the next 3 week phase which is more hypertrophy training. .

#exerciseismedicine #flexibledieting #spokanebodybuilding #gymlife #fitlifestyle #spokanefitnesscenter #stronggirls #teamlocofit #bikinicompetitor #girlswholift #npcbikini #coffeeovercardio #personaltrainer #nsca #mapsanabolic #mindpumpmedia #bchaosfitness #consistencyiskey

Happy #humpday peeps!
Let’s talk about one of most women’s biggest insecurities: CELLULITE
We all have it, a lot of lean girls even have it. Girls who compete have it. Cellulite is just fat underneath the surface of the skin. Way to minimize it are:
1. Lose body fat- reducing the amount of body fat you have will reduce the amount underneath your skin.

That’s it 🤷🏼‍♀️ Hydrating helps, and so does eating Whole Foods that don’t mess with the salt/water balance in your body, but there is no pill, shake, scrub, lotion, magic potion, that will get rid of it for you. Some of us genetically have more cellulite, some of us don’t, that’s life. Don’t like it ruin the fact you want to wear those cute short shorts, or that bikini. Be confident in the skin you’re in, at every stage (although much easier said than done). I’m taking new clients for online coaching!
DM me or email the link in the bio for more info! .
#humpday🐫 #bootygains🍑 #girlswholift #bikinicompetitor #npcbikini #offseasongains #growingseason #gainingweightiscool #fitlifestyle #squats #gymlife #topgunfitness #bchaosfitness #stressrelief #healthyliving #ncsa #personaltrainer #fitnesscoach #lifestylecoach #onlinecoaching

#throwbackthursday to the best I’ve ever looked. It’s crazy when you’re in the moment how critical of yourself you and and then you look back and think “damn, I did look good, and I shouldn’t be so hard on myself during prep!”. But that’s one of those things where you can always improve! Going to beat this next time around 110%
Building muscle takes time, take a good amount of time off from dieting and be patient.

Until then, I lift all the heavy things, grow the 🍑, and I eat all the macros 🍩💪🏼 #foodislife #leanbean #abs #bikinicompetitor #npcbikini #npcfigurecompetitor #bootygrowth #gymlife #fitlife #dietface #growingseason #personaltrainer #fitgirls #girlswholift #topgunfitness #bchaosfitness

#motivationmonday comes to you with a popular topic: what to do after a weekend of indulging, being off track and eating like an asshole! This post is sponsored by all the pizza and donuts and alcohol I had yesterday for my birthday 🍩🍕🎂🦄💁🏼‍♀️ 1. DON’T step on the scale. IT WILL BE UP. Sometimes it’ll be up 5lbs for me. But it’s just literally the weight of the food you’ve put in your body, you didn’t gain 5lbs of fat from a day or two (unless you literally ate 15,000 calories). 2. On Monday (or the following day) get back on your normal routine, go to the gym (no matter how shitty you feel and how bad you don’t want to get out of bed), lift some heavy shit and have a good lift. Put those carbs to use 💪🏼 don’t punish yourself with cardio, but get on a good sweat (do a quick HIIT session), or go for a walk and just get moving! Your body and bowls will thank you later.
3. Hydrate your damn self. All weekend, while you’re indulging and after you’ve indulged. I still drink my gallon of water a day no matter what (also helps with not having a hangover 👏🏼). 4. DON’T RESTRICT YOUR FOOD INTAKE. Just because you’ve eaten everything for a day or two doesn’t mean you need to restrict yourself and not eat at all. I advise to not eat until you’re hungry that day (it won’t kill you to skip breakfast, or just have a protein shake on your way out the door you stomach is probably still trying to get all the food through your digestive system from the weekend, give it a rest), but still meet your caloric needs for the day. Eat fruits and veggies and whole food sources that make you feel good!
5. Just return to normal life. You indulged, you ate, it may or may not have been on purpose, just move on and get back to your good habits. It happened, it’s over and I’m the past, move on!
6. Most of all just don’t make it a habit. There’s a time and place for eating out and drinking and going overboard, and if you do it occasionally it won’t kill your progress, your goals, or make you unhealthy. It happened, it’s in the past, move on with your life and make better choices.

Go kill this Monday 👊🏻

People always ask me how I have the motivation to workout every day, or tell me they wish they had my motivation.
Motivation isn’t what gets me out of bed at 4:30am to go to the gym. It’s just a habit I’ve formed over the years. Trust me I love my sleep 😴 So here’s some tips on how to make going to the gym a habit and make it easier to do every day:

1. Go BEFORE work. You always can make excuses after work on why you can’t/don’t want to workout. I’m the morning you can truly make time by just getting up and hour and a half earlier and getting it done ✅ NOW some people do work at the asscrack of dawn, so if that’s not a good time because you’re already up super early in the morning, make it a part of your after work routine and stick to it. Drive straight to the gym or running trails after work and again, get 👏🏼 it 👏🏼 done 👏🏼 2. Make it a part of your morning routine. It’s much easier to make it a part of your routine, just like brushing your teeth every day, you’re more likely to do something that already fits in with your normal routine rather than trying to add it in later in the day.
3. Start small. Start by going twice a week and then add on a day every other week until you’re up to 3-6 days a week, most people can workout 3-4 days a week and be fine.
4. Make the fitness apart of your life, not your entire life. Don’t freak out if you miss a day, just don’t make missing a day a habit!
Your body and mental health will thank you ❤️ Accepting one client for online or in person training/coaching! DM me for details!
Tank: @coffeeovercardio
Leggings: @lululemon
#exerciseismedicine #motivationmonday #spokanebodybuilding #gymlife #fitlifestyle #spokanefitnesscenter #stronggirls #topgunfitness #bikinicompetitor #girlswholift #npcbikini #coffeeovercardio #personaltrainer #nsca #mapsanabolic #mindpumpmedia #bchaosfitness

What’s the number one thing that can prevent many diseases, and mental health disorders?

Humans are meant to move, and be active, not sedentary at a desk or staring at our phones all day.
Even just getting out and walking more and getting your 10,000 steps in a day can immensely improve your health.
The recommended amount of exercise for adults is 150 minutes a week of steady state cardio, or 75 minutes a week of vigorous cardio (HIIT training could fall into this), OR a mix of the two, along with 2-3 days of weightlifting every week.
BUUUUT....You don’t have to spend hours a day in the gym. And if you like the gym, you don’t have to go every day. Find what you like and start small. Even if that means going to a ten minute walk after each meal. DO WHAT YOU LOVE, and what makes you feel the best, like doing group fitness classes, lifting weights, hiking, biking, swimming, or doing CrossFit. Make small sustainable and attainable changes and enforce good habits now and your body and mind will thank you!
#exerciseismedicine .
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. .

#exercisescience #health #fitness #gymlife #fitlife #spokanefitness #befit #livefit #spokanebodybuilding #bikinicompetitor #figurecompetitor #npcbikini #movemore #summer #girlswholift #personaltrainer #bchaosfitness

Can that be a thing? I just made it one if it’s not 💁🏼‍♀️ I made these ingredients into a wrap and it was freaking delicious! Eating healthy DOES NOT HAVE TO BE BORING!
I forgot to take a picture of it because I was too excited to eat it on Saturday, but here are the ingredients. You can also swipe for the list in MFP!
For chicken I got a pre-roasted chicken from Walmart because I didn’t feel like cooking (yeah sometimes I’m lazy AF), but you could use chicken breast from the crockpot or chicken thighs 😊
For the wrap I really like these flat out wraps, but you could use any wrap/tortilla that your heart desires.

So, put your wrap out, put some cheese in the middle with your chicken and microwave to melt it. Then add your cooked center cut bacon! (I use center cut bc it’s lower in fat). In a separate bowl mix your lettuce and dressing and put that on top and roll it up.
Super simple and oh so freaking good 🤤

Little pro tip: after you cook your bacon, drain the grease from the pan and then throw your wrap on the pan with the remaining little grease to make it crispy, I also put the cheese on there so it would melt instead of microwaving the cheese😊

Macros are:
15c 24f 40p *for less fat you can just use chicken breast and omit bacon and use fat free cheese, but I’d keep the bacon if I were you 😉

#iifym #healthymeals #bikinicompetitor #gymlife #fitlife #health #mealprep #protips #bchaosfitness #macros #flexibledieting #food #npcbikini #healthyliving #fitnesstips

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