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I think the best thing about this photo is I didn’t even realize until now that we had champagne at this winery 🤷🏼‍♀️🤭.

Last weeks vacation was the medicine I’ve been missing. Good food, great wine, amazing friends, and endless laughs 💕.

Life as you all know has been incredibly hard for us this year, and I’m not referring to anything COVID or “2020” related.

It felt so good to stop and take a breath of fresh air and hit the reset button. I’ve kinda been purposely drowning myself in work to keep my mind off the fertility stuff, but turns out it was a break from it all that I needed most. Lesson learned first hand 🤚🏼 that I can’t help others or be my best for them if I’m not taking care of myself first. 👈🏼 That’s something I’ve been preaching to my clients for years but I’ve been needing to put it into practice myself.

I don’t share a lot of my personal fitness stuff these days because there’s not much to update on, at least anything exciting. For the first time in my fitness career finding the motivation & having the discipline to get myself to the gym has been a true mental struggle. But something I can say is that I’m learning a ton about myself - the new me that is, bc infertility has forever changed me. And when this is all over I’m going to have a hell of a testimony to share.

Shoutout to my biggest supporter, my rock 🖤. We could have easily let this entire journey tear us apart and while it’s been far from easy, it’s brought us closer and made us stronger together in ways I didn’t know we could be.

Now, we’re just counting down the days until we’re able to begin the next phase of the IVF process - Daily IM progesterone shots 💉 in the 🍑 are starting soon, and as much as I hate those things I’m just damn ready. I won’t be sharing anymore true updates on IVF until we’re ready to share the results (which will be awhile), but wanted to say thank you all for the continued prayers & support 🙏🏼 .

“Yet what we suffer now is nothing compared to the glory he will reveal to us later” - Romans 8:18 🕊

The best wines are the ones we drink with friends

The best wines are the ones we drink with friends (especially at @davisestates)🍷👯‍♀️.
Been having a blast celebrating both these birthday boys all weekend!

Finished day 1 of my juice cleanse. *key ingredien

Finished day 1 of my juice cleanse.
*key ingredient: fermented grapes 🍇
-
📸 @mrsrev80

Being an adult PRO: no one can stop you from havin

Being an adult PRO: no one can stop you from having cheese & wine for dinner.
CON: no one can stop you from having cheese & wine for dinner.

Napa Birthday Trip Day 2 ✌🏼in the books. Today we’re taking a (small) break from the wineries - boys are golfing 🏌️ and girls are spa-ing🧖🏼‍♀️.

Diet Breaks & Body Recomping 👇🏼 1 Year Trans

Diet Breaks & Body Recomping 👇🏼
1 Year Transformation ✨

@agfit713 and I started together in August of 2019 - and almost a year later to the day she got on stage at her first national show, and 2nd show ever. What’s interesting about her experience is that we took her in and out of a dieting phase multiple times, reverse dieting for a few weeks in between. While this was mostly unplanned due to COVID circumstances, it ended up benefiting her mind and body well.

This year definitely got me thinking as a coach that maybe a light switch approach isn’t needed for everyone. Meaning: reverse diet for 6 months followed by a long prep for 6 months. Some people might benefit better from doing short 6-8 week phases of each, going back and fourth. Deciding which route is best will of course be very individualized and based off of a high number of variables. #alwayslearning #alwaysgrowing

Ali was one who was able to improve her body composition while we went into a maintenance phase mid contest prep. Swipe to see the difference between April & June, with no changes on the scale at all. This was after reverse dieting for a total of 10 weeks in the middle of prep. This factor as well as her precision during each transition phase I believe helped set her up for success when she adjusted post show as she’s currently crushing her offseason.

Something I want to note is that this girl trains hard AF and is extremely educated on what exactly that means. What’s funny is she was one who was terrified of losing muscle while dieting, but she ended up doing just the opposite. When we brought those calories up and cardio down on diet breaks, she took full advantage of that extra energy and left no stone unturned. 😈👊🏼

Posing by @jazzyfresh.ifbbpro

If you’re thinking about competing sometime next year, don’t wait to get started. You can never start too soon. For coaching inquiries see the link in my bio & fill out the application to get started 🖤.

Beware of “quick 10 minute workout” posts 👀

Beware of “quick 10 minute workout” posts 👀⠀
⠀
When I workout I’m there to workout.⠀
I’m someone who gets distracted too easily, so if I had to stop and set up a camera every single time I go to do a set, I’m never going to truly get in the zone.⠀
⠀
I see plenty of accounts that post workouts almost daily - things like 15 min abs or 10 minute circuits.⠀
I don’t post those types of workouts because I don’t actually do them them. I’m not here to judge, but those who do post those “quick” workouts all the time, I seriously question rather they actually do them or not...especially if they’re lean, fit, and not just skinny.⠀
⠀
The only time I can see someone sincerely doing those types of workouts on a regular basis is if they’re pretty content with their current physique and they’re just trying to maintain it and enjoy their workouts, which is absolutely fine.⠀
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Personally, I translate those quick “cable only” or “Med ball workout” to “I took 10 min to film these 3 exercises that I wouldn’t normally superset with, but it was quick and easy for me to make a post out of”.⠀
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You see, when YOU “bookmark” these workouts, that increases that persons engagement which helps them get more followers.⠀
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I’m not posting this to hate or discredit anyone, but only so that YOU aren’t mislead and have all the facts about what type of workouts will and won’t help YOU reach YOUR goals.⠀
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So, what type of workouts do I recommend?⠀
Well, if your goal is to change your body composition, I.e. lose fat + gain muscle & get toned, you need to be lifting weights.⠀
⠀
You need heavy, moderate, and light weights. You need low, moderate, and high reps. You need compound lifts and you need accessory work. Use cables, dumbbells, barbells, bands, and bodyweight exercises. You don’t need 2 hours in the gym, but a solid 1 hour strength training workout with a mix of all of the above is perfect.⠀
⠀
Is a 20 min home workout better than nothing? Absolutely.⠀
Would a quick 20 minute band only workout be effective when you’re crunched for time? It definitely doesn’t hurt. But don’t be fooled that you’re going to be able to see extreme results if that’s all you’re doing on a regular basis.

2 years ago this week we were wondering around the

2 years ago this week we were wondering around the walls of Dubrovnik Croatia - AKA King’s Landing #GOT

Damn I’m itching to get out of this country and go exploring! Anyone else?!

Swipe to the last slide to see me get shit on by a pigeon 😬

How to Get Rid of Stubborn Belly Fat 😝👋🏼⁠⠀
⁠⠀
Let’s get straight to the point…⁠⠀
One of my favorite metaphors that best explains this (thanks coach Paul) is this:⁠⠀
"Losing body fat is like scooping water out of a swimming pool. You can't get the water that's at the bottom of the pool out, until you first get rid of the water that's on the surface of the pool".⁠⠀
⁠⠀
Body fat works the same way. That spot that you despise more than anything, where you hold fat the easiest, that's going to be the last place to go.⁠ That’s the water at the bottom of the pool.⠀
⁠⠀
You cannot spot reduce...no matter how many crunches or hamstring curls or tricep dips you do. The only way to get rid of the stubborn stuff, is to stay in a calorie deficit - AKA keep dieting (however if you’ve plateaued and there’s no room left to create a calorie deficit its either time for a diet break or a reverse diet, but that’s a whole other topic).⁠⠀
⁠⠀
Once you don't have much body fat left to lose elsewhere, only then will it start coming off that part of your body that you want gone the most.⁠⠀
⁠⠀
For me, the first place to put on weight and the last place to go is my core. I have to have an extremely low body fat % in order to see my abs or at least feel great about that part of my body.⁠⠀
⁠⠀
But honestly, maintaining that type of leanness is not genetically possible for me year round, especially if I want to have some sort of social life🍷. Because of this I chose not to strive for that level of leanness unless I'm dieting for a show (right now I’m somewhere in between these two looks).⁠⠀
⁠⠀
You must decide if all the sacrifices you'll have to make to get rid of those last few pounds are truly worth it or not...and if so, will you be able to maintain it?

For all you macro counters out there looking to sw

For all you macro counters out there looking to switch things up…Rather it’s because you’re tired of the same old foods or your carb intake has recently changed.⠀
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*Note: the above is NOT a “stick to only these foods when…” list. These are simply ideas that’ll help you either get more volume so you feel more satiated while dieting (left) OR get more calories in with less volume so you don’t feel as full or uncomfortable (right).⠀
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Notice that both lists contain fruits & veggies, as well as some other fun foods too. With flexible dieting, a general rule of thumb is to have your diet made up of 80% whole foods, and 20% other (treats, packaged items, etc.). Having variety in your diet like this will help increase your relationship with food, and allow this to be a sustainable lifestyle that increases your quality of life, rather you’re dieting or not.⠀
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If you’re dieting right now, there’s a good chance your carbs are a bit lower and/or you’re noticing the hunger has picked up. These items on the left are ones that I personally gravitate towards during these times, as they are a pretty good bang for buck in terms of carbs, leaving you fuller and more satiated, which then allows you to stick to your diet easier.⠀
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When carbs are low:⠀
- Broccoli⠀
- Rice Cakes⠀
- Pamcakes Pancakes⠀
- Strawberries⠀
- Asparagus⠀
- Salad⠀
- Mama Lupe Low Carb Wraps⠀
- Potatoes (any)⠀
- Cauliflower rice⠀
- Sara Lee 45 cal bread⠀
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If you’re currently reverse dieting, you might have gotten to a point where you’re feeling more full than you’d like to and are having a hard time getting all your calories in. When this happens, it’s time to switch a few things up and start consuming more calorie dense foods. This does not mean you can/should eat junk all day. Notice there are still plenty of whole foods higher in calories that can help you accomplish your goals of raising your carb intake without eating junk all day.⠀
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When carbs are high:⠀
- Rice (any)⠀
- Bananas⠀
- Pineapple⠀
- Bisquick Pancakes⠀
- Butternut squash⠀
- Corn⠀
- Sweet Potato Fries⠀
- Cereal⠀
- Mango⠀
- Ezekiel Cinnamon Raisin Bread⠀
⠀
Be sure to save for later so you can come back to this list after you’ve switched gears

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