Healthy Christian Women Ministries

Hey everyone! I want to invite you to a group I am using more frequently where I will be sharing fitness tips, recipes, and all info health related. If you'd like to be added, just like this post and I'll invite you to the group!

What’s something that you want to do, but believe it’s out of reach?

Many of us have secret dreams and desires that we would never verbally admit because deep down we don’t think we could accomplish it.. so we never try.

I love this quote because it is so true. In order to live a fulfilled life we need to stretch ourselves, develop ourselves, improve ourselves.

We must do the things we think we cannot do.

Without trying, we will never know. Without failing a few times, we will never learn. Without effort we will not be successful.

Today I want to encourage you to go ahead and do the thing you think you could never do. Who cares if you fail a few times? You’ll eventually get there! But only if you try!
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Did you even workout if you don’t take a dirty mirror selfie? 📷

It’s day 2 of my prep, so obviously I’m feeling good! Not tired, hungry, or dying yet 😂

Currently I’m doing 4 days of lifts. 2 upper body days, 2 lower body days with 5 sessions of 25 minutes of cardio per week.

One thing I LOVE about prep is seeing what happens to your body when you stick to the plan and trust the process. 💪

If you’re in the process of pursuing a goal, get a plan & stick to it. Results don’t happen overnight so don’t expect them to. Stick with the plan,, trust the process, and the results will come!

Patience.

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We can talk until we’re blue in the face about our goals.. but the truth is, we are what we do. Not what we say we’ll do.
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Instead of sitting down and writing out your detailed plan of action, just get up and DO SOMETHING that will get your closer to your goal.
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Don’t tell people where you’re headed. Just show them who you are.
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When your hair is done, but you still have to get your workout in... mixed emotions. 😆
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Anyone else feel this struggle? Really want to work out but I also know that there’s no way I will be washing, drying, & curling my hair again anytime soon.
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Goodbye beautiful hair, hello sweaty frizzy mess. 💪 .
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Snow day snack 🫐
Save for your reference! 👇

When your electricity ⚡️ goes out, you’ve gotta get protein in somehow!

I actually eat something similar to this little number every single day. I love yogurt and it’s an awesome source of protein.

Throw on some berries, nilla wafers, and almond butter and you have yourself a meal!

200g 0% fat yogurt
50g blueberries
50g raspberries
15g almond butter

Carbs: 36
Protein: 24
Fat: 9
Calories: 319

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Ever wonder how to get enough protein in your day? SAVE THIS BABY FOR LATER! ↗️

For people just starting out on their fitness journey, it can be overwhelming to figure out how to eat enough protein to support their goals. But y’all.. it’s so important to hit those protein goals!

Protein helps us
▫️build lean mass
▫️burn more fat
▫️recover from our workouts
And so many more things!

Here are my tips to hit your protein goals
1) aim for 20-30g of protein with each meal 🥘
2) use a protein supplement to help you get your protein in quickly and easily
3) choose higher protein snacks instead of grabbing for the chips
4) eat more times in your day than just 3. Breaking it down a bit more will help it feel more manageable

Here are the macro breakdowns for each of these meals
M1: 28P, 8C, 20F
M2: 31P, 38C, 8F
M3: 27P, 33C, 9F
M4: 22P, 23C, 4F
M5: 4P, 30C, 8F
M6: 21P, 3C, 3F

Give these meals a try and I guarantee you will feel more full throughout your day which will make “dieting” seem A LOT easier! 💕

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Are you a self proclaimed perfectionist?
STOP 👏 IT 👏 RIGHT 👏 NOW

Being perfect is so overrated ✨

Perfection is just another form of procrastination.

Perfection can cause you to stall in pursuit of your goals! 🛑

▫️You’re too afraid to finish something because you’re afraid it won’t be good enough.

▫️You pick yourself apart so that when someone else goes to pick you apart, you’re one step ahead.

Girl, that’s not good for anyone’s self confidence or self-esteem!

Being perfect is boring 😑 our greatest accomplishments are born from our failures.

Don’t be afraid to throw your hat 🧢 in the ring! If you have been putting off doing something because you don’t feel worthy enough, good enough, smart enough, cool enough, fill in the blank enough... you are wrong!

Go! Get started! Say yes!
Learn from the lesson and love the process.

I snapped this picture super fast before leaving for the gym today. I could sit here and pick myself apart in a million different ways.. Why do I have a fold on my stomach, my arm looks weird, I have no makeup on.. but guess what?

This is me. This is me today. I think I’m pretty awesome. I think you’re pretty awesome too! Post the pic, do the thing, ask the question, sign up for the race.. you are in pursuit and that’s what counts! ✨

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Progress update ✨
Y’all, prep is hard. But having a great coach makes all the difference!

Even though I am a coach, competition prep is a completely different beast from lifestyle coaching.

I’ve been working with .physiques for a while now and I’m so thankful for their guided support and belief in me!

As many of y’all know, I’ve prepped for multiple shows but I haven’t actually competed yet. My last show date got cancelled due to Covid which did derail me a bit, but my coaches have always kept me going!

I’m about 5 weeks away from my show and no where near where I want to be, but I know if I keep grinding I’lol get there!

What’s the progress in life you’re chasing? Is it mental, physical, financial? Get a coach! They’ll help keep you in top shape and help you keep your head on straight!

There’s no need to suffer and muddle your way through it when someone else can help you!

Also shout out to .girl for helping me with posing! She has been so patient and so helpful! I’m still working on that posing game (the hardest part!) but you’ve been amazing!

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What’s up with your confidence? Is it high or is it low? 💫

Y’all I’m not gonna lie, I’ve always had an excess of confidence. Even when I was young, fat, and unfortunate looking I thought I was the coolest kid in class. I walked around like I owned the place. Some people loved me for it, some people hated me for it. Honestly, I didn’t care and I didn’t think much about how people felt about me.

As I got older I become more aware of how others felt about me which probably should have stalled my confidence a bit but it really didn’t.

Now that I’m a full on adult I think this has been the most difficult time for me to keep my confidence high.

Here’s why.. life isn’t always going to turn out the way we thought it would. That can be super hard on your confidence and your belief in yourself.
But one thing I’ve learned over the last few years is this: if you keep working hard and you keep showing up for yourself you can build confidence in other areas of your life!

For me, fitness is my life. I love it but when we had to relocate to Canada I had to close my personal training studio. Instead of letting something uncontrollable ruin my confidence, I focused on growing my mindset and my own personal fitness.

You can do the same thing! Commit to doing 1 thing everyday from now on that will help you feel proud of yourself. Follow through on that commitment and you will see progress. That progress will give you confidence!

Just because your confidence may be low right now doesn’t mean it will always be that way. Confidence is something we attain from being consistent! So go commit to something and see it through!

You’ve got this!! 💪