To the woman who is aspiring to have a s€xy, toned body... I know you think in order to achieve it you need to eat as little as possible & do tons of cardio. I thought this before too 🙋🏼‍♀️ But this is not how you do it! This will actually just shrink your body & make you “skinny” looking. If you want to get toned, you need to lift the weights & fuel that beautiful body of yours so it can function optimally 🌱🌱🌱 You need to switch your mindset to “I want to become the STRONGEST version of myself” Then, you will go into the gym...lift heavy...& will eat enough for your body because you KNOW it’s what will help to build those muscles 💪🏼 When you do this, I PROMISE you, the aesthetics will follow. It is NOT going to make you bulky. It’s going to “tone” your body and make you look like a f*ckin snack😜 This is the mindset 🧠 change that made the biggest difference for me. Now it’s time for you to make that change! • • • • • #strongnotskinny #fitfemales #fitgirlsinspire #dmvfitness #fitnessreels #gymreels #gyminspiration #fitnessprogress #lovetolift #strongereveryday #ladiesthatlift #fridayfitnessmotivation #fridaymotivation #inspiretobebetter #strongbodystrongmind #fitgirlsfam

𝐇𝐚𝐬 𝐭𝐡𝐢𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐞𝐝 𝐭𝐨 𝐲𝐨𝐮? 👇🏻 You are doing everything right. You are eating healthy and exercising regularly, then one day you step on the scale… You are up 3lbs. You think "𝘞𝘏𝘈𝘛 𝘛𝘏𝘌 𝘍*𝘊𝘒?!...𝘏𝘰𝘸 𝘪𝘴 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦??" You panic and say "Maybe I'll skip breakfast today. I should probably do some cardio too". Don’t worry we’ve alllll been there. But listen...you did NOT gain fat overnight. So don’t freak out! It is totally normal to have fluctuations - most times it's due to water retention. There are so many reasons for it. Like did you have more carbs than usual? Well for every gram of carb stored, you retain 3-4 grams of water with it. This is also why people lose weight quickly on low carb diets — 𝐭𝐡𝐞𝐲 𝐚𝐫𝐞 𝐥𝐨𝐬𝐢𝐧𝐠 𝐖𝐀𝐓𝐄𝐑 𝐰𝐞𝐢𝐠𝐡𝐭, not fat. So don't let that fooool you👀 You can also retain water if… 🧂you eat more sodium than usual 💪🏼had a hard workout the day before 😓you are stressed 😴you are sleep deprived OR 📆if you are about to get your period Scale could also go up if you need to take a  💩 lol This is why it's helpful to take your weight daily and do a weekly average, rather than just once a week. It’s more accurate that way. 𝐃𝐨𝐧'𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐨 𝐬𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐟𝐨𝐫 𝐥𝐚𝐭𝐞𝐫 𝐬𝐨 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐩𝐚𝐧𝐢𝐜 𝐧𝐞𝐱𝐭 𝐭𝐢𝐦𝐞! 🙂

𝙇𝙚𝙩’𝙨 𝙥𝙡𝙖𝙮 𝙖 𝙜𝙖𝙢𝙚 🎲….. In which pic do you think I weigh more? ⬅️left? Or ➡️right? …If you guessed left, you would be wrong! I actually weigh more NOW in the right pic. See the thing is you get so caught up in losing weight and seeing the scale go down because you automatically assume it’s all fat, but the truth is it’s not! Your weight is your TOTAL body mass. It’s everythinggg. This is something I didn’t understand either up until 3 years ago. I was scale focused because I thought any weight gained or lost was fat. But I was failing to recognize that MUSCLE has weight too 🧐 By gaining more muscle & losing fat, you could end up weighing more. But physically you look better…the proof is above 👆🏼 That’s why you should be focused on FAT loss, not WEIGHT loss. Weight loss can come from… ⬇️water loss ⬇️muscle loss ⬇️fat loss WEIGHT loss can happen quickly & drastically, and when it’s done that way you are losing mostly water & muscle, not as much fat. FAT loss requires consistent effort and takes time. This is actually changing your habits. I’m tried of seeing women struggling to reach their goals because they keep yo-yo dieting to try to lose weight. This is why I’ve created my 1:1 coaching program; so I can teach you how to lose FAT by implementing healthy lifestyle habits…not crash dieting just to lose weight. That’s not the vibe 👎🏻 I know you are ready to make a change - Link in bio to apply for 1:1! 📲

But for real, tell me how many times have you  tried to diet and slashed calories as much as humanly possible? Everyones has this idea that the lower you go = the better the results. I mean we see people on Optavia eating 800 calories and they magically lose 15lbs in 2 weeks so why not!? I want that too!?! Well first of all, we have to remember that weight loss that quickly is water weight, it's not fat. Second of all, how long can you realistically keep up eating 800 calories a day? Not long, right? Cause that would f*ckin blow lol. You would be insanely hungry and you would start feeling like 💩because you aren't giving your body enough calories to keep it functioning properly. This is why when I take clients on, before we consider cutting calories/dieting, I want to see where their current calories are at.  If they are under their maintenance calories, we focus on bringing those calories up first.  THEN after they spend some time at maintenance calories, I can put them in a slight-moderate deficit and they won't have to diet on such low calories. Imagine losing weight at 1800 calories for example, versus 800? 1000? 1200?? When you do it the right way, losing weight doesn't have to suck. You can still fit in your favorite foods, you won't feel like sh*t while doing it because you have enough calories coming in, and it's easier to stick to / stay consistent with! Nothing worse than putting yourself through hell to lose weight and then gaining all your weight back because you couldn't maintain it. That's what we want to avoid! So if you are ready to stop with the low calories diets and want weight loss to be more enjoyable and easier than an orgasm with a clit sucker, apply to work with 😊 link in bio!

I made a lotttt of mistakes when I first started 9 years ago. If I knew some of these things, I probably would have gotten to my goals a lot sooner. So if you are just starting yours, here are some tips/advice/considerations so you don’t make the same mistakes I did 😊

Photo dump from an amazing weekend celebrating @hannataft and @tfern33 🎉💍🥳🍹❤️

STORY TIME📖 On the left I used to I used to go out and party on the weekend allll the time. I remember I used to wake up in the morning after a night of drinking and feel shaky & hot, and I had this pain in my stomach from being so hungry since I didn’t eat a lot the day before. I would immediatey run into pantry and shovel tortilla chips into my mouth to make myself feel better and then I’d take a cold shower. The rest of day I was glued to the couch and I would order takeout for every meal. It was insatiable hunger and I couldn’t stop. Then Monday would come around, I would wake up feeling bloated and puffy, and to compensate for the weekend, I would take EXTRA adderall to make sure I wasn’t hunrgy and could control calories in as much as possible. I also spent a lottt of time on the stairmaster. I would do this the whole week….😳 Fast forward now: ➡️I only drink a few times a month and I do it in moderation ➡️I don’t take stimulants to try to blunt hunger ➡️I never feel the need to compensate for overeating by restricting or punishing myself with exercise ➡️I make sure to fuel my body enough during the week so I never binge on the weekends And BECAUSE of these changes, my physique has improved a lot. I share this with you because I know what it’s like to have an unhealthy relationship with food and exercise. And my personal journey is WHY I started my coaching program. I help women go from restricted and unhappy in their skin to confident, strong and WELL FED! 🥰 If you’re stuck in the yo-yo diet cycle. The binge-restrict loop. The fear of eating more… I promise there’s light at the end of the tunnel. If I got here, so can you ❤️

The most important things to hit — calories and PROTEIN!! When I take on new clients and look at their food logs, there’s one thing that is very common — protein is low. If you are eating under 100g of protein a day 🚩… you are holding yourself back from seeing better progres! 1️⃣Protein has the highest thermic effect compared to carbs and fats so you actually burn the most calories digesting it. 2️⃣Protein helps with satiety so it limits extra calories in and thus helps with weight loss. 3️⃣Protein promotes muscle repair & growth which is important if you want a lean and toned look! Sooo if you are low on protein (which you probably are), here are some easy and convenient ways to get that number up! If you aren’t sure how much you’re consuming? Track your food in an app like MyFitness Pal! Log your food for a full week and take an average and see where you’re at. If you are still confused and want to know exactly how much you need for your body to get the BEST possible results, I have some spots open for coaching. I am running a special and am giving ONE person 30% off for 1:1 coaching. If you want it, send me a DM!

In case you didn’t know… losing body fat doesn’t have to suck?! Like how miserable is that trying to eat the bare minimum and being hungry all the time? Killing yourself with excessive exercise? Drinking juices instead of whole foods? 😖 I promise you there is a better & more enjoyable way to lose body fat. One where you can eat a good amount of food...where you don't have to give up the foods you love… where you can exercise in a normal, healthy way 😍😍😍 (dreamy, right?) It just takes time some time, patience and consistency 🤍 If you want to learn how to do it the right way, so you can lose fat in a sustainable way and actually ENJOYY the process more, DM me "READY", I have some spots open for coaching.

Be patient, your time will come 🕊️

Before you yell at me and give me the 🖕🏻, read through!! Don’t forget to save this! 📍

Can I tell you a secret? I used to avoid date nights with tony because I was trying to “𝙗𝙚 𝙜𝙤𝙤𝙙” aka. eat super clean. The Cheesecake Factory was our spot — still is actually 😋 But I was scared to go because I thought it would take me "off track" When he did convince me to go, I ordered from the skinnylicious menu and looked for a meal with the lowest calories 😑 I didn't even touch the bread that they put on the table (although I was eyeing👀 it the whole time...) And he used to get upset with me because he wanted me to order what I 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 wanted & enjoy yummy food together like we used to! But that restrictive, all-or-nothing mindset kept holding me back from actually enjoying life. The thing is, your diet HAS to fit into your lifestyle, otherwise it will never last. ❌you shouldn't have to avoid date nights with your partner ❌you shouldn't have to skip your friends birthday brunch ❌you shouldn't have to turn down ice cream with your kids And this is the beauty of flexible dieting ➡️You can do all these things and not be scared and feel like you're falling "off track" if you are eating healthy for MOST of the time.  Now we go on dates and... ✅I eat the bread on the table ✅I order the entree that I genuinely want...the one that sparks joy within me ⚡️ ✅And we'll split a dessert too if we're in the mood too! & YOU should be able to do this too! If you can relate to this, I want to show you how you can incorporate the foods you love while still losing body fat. It is 10000% possible babes. If you are interested, send me a DM. I have some spots open for coaching 😊