The Fit Vibe

Starting off Monday STRONG with upper body 💪🏻

Like ♥️ and save 🔖 this one for later - it’s a keeper for sure!

One of my favorite ways to start a Monday is the exact same way I start every other day of the week - getting a good sweat in! There’s no better feeling of accomplishment and it’s always very humbling to push yourself to stay consistent. Which means waking up to get your work out of the way before a long Monday!

Give this one a try 👇🏻

UPPER BODY WORKOUT

CIRCUIT 1 (3X)
12 alternating eccentric chest press (each)
12 alternating front extensions (each)
15 overhead press

CIRCUIT 2: (3X)
10 narrow to wide bent over row
12 single arm kneeling cable row (each)
10 single arm row to reverse fly (each)

FINISHER: (3X)
1 minute Forearm plank punches
1 minute Push-up to single arm sn**ch

Join program for just $20/month and get 5 new workouts each week! Link in bio to sign up or go to www.fitvibetribe.com

Someone asked me the other day “how are you always so motivated?” The truth is, I’m not.

I don’t wake up every single day thinking this is easy. I’m only human. I have my moments of complacency and my “off” days. But the trick to getting past those moments is the adjustment you make for yourself. The reminder that no one is going to do this for you.

Here’s the hard truth 👉🏻 you are the only person that can hold yourself accountable and keep yourself motivated. If you have a goal in mind, you are the only one that will be able to work towards that point if desired success. Whether small or large, the goal you are working towards will never be handed to you. That goes for anything in life, especially health & fitness.

You want to lose weight? You’ll need to be the one to work at keeping consistent with your fitness habits, staying active and rebalancing your food consumption. You want to build more muscle and get stronger? You’ll need to be the one that works to lift heavier and reassess your diet. While we all use specific resources as the help to get us to where we want to be, it’s YOU and you only that will ever be in control of getting yourself there. Until we learn that, we’ll forever be searching for something that’s not there to help us and failing along the way.

Take a good look in the mirror🪞- your motivation is staring right back at you.

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𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐈𝐒 𝐍𝐎𝐓 𝐀 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗

As someone who invests more time and energy into their own health & fitness the older they get, one of of the toughest things to hear is that someone is looking for a “quick fix” or short term solution to achieve their goals. The truth wants to jump out of me instantly and say: “There is no quick fix or magic formula to fitness. It’s just hard work.”

We all have goals we are trying to reach, which is great! But while the short term goals of getting in shape for a wedding or wanting to slim down ahead of bathing suit season are common trends or thoughts for those looking to improve upon their physical appearance, it sure isn’t sustainable nor will be it rewarding. And it actually is more likely to have a reverse effect on your body once you stop these things (such as slowing down your metabolism).

Fitness & health is a lifestyle. It’s habitual changes. It’s a long-term process that requires a full mental commitment. I think often we are caught up in looking for an easier solution or path for ourselves to get where we want to be. But the truth is this - there is no easier method or solution. It’s hard work. There’s no magic pill or juice cleanse or a shake to help you “shed the weight”. It’s change and consistency over time.

Let me tell you, the sooner you grasp the idea that positive health & fitness habits and practices are long-term and should be here to stay, the more your body will adapt. And the more your mind will realize the journey is worth it. The hard work is worth it. The challenge is all worth it.

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New week, who dis?! 🗓 What a great weekend it was doing close to nothing 😆. In all seriousness, the last 6 weeks have been pretty busy with lots of travel time including 4 different trips! As much as I enjoy the travel life, I’m a low key homebody at heart (sometimes 🙃).

Sundays are one of my favorite days of the week. I’m a creature of habit & I love to keep organized and plan my days out ahead of time!

If you’re like me and are finding yourself racking up a long list of “to-do’s”, this is the time when I like to sit down get everything planned out for the week/weeks ahead.

Now, if life were that easy, I’d be crossing items off my list no problem and be ready to kick my sneakers off and relax by the end of the week, right? 🙄 I wish! I am notorious for not finishing everything I need to get done! I find it insanely difficult to get EVERYTHING done by the end of the week, especially when I always want to prioritize a workout each weekday! If this is you, here’s my take on trying to minimize some of this chaos👇🏻:

1. ✏️ 𝐖𝐫𝐢𝐭𝐞 𝗼𝐮𝐭 𝐲𝗼𝐮𝐫 𝐭𝐚𝐬𝐤𝐬! A simple list to create a visual aid is incredibly helpful to see the task(s) at hand (and ensure you don’t leave anything behind).
2. 🕰 𝐒𝐞𝐩𝐚𝐫𝐚𝐭𝐞 𝐭𝐚𝐬𝐤𝐬 𝐢𝐧𝐭𝗼 “𝐬𝗺𝐚𝐥𝐥𝐞𝐫“ 𝐚𝐧𝐝 “𝐥𝐚𝐫𝐠𝐞𝐫“ - essentially the shorter vs. longer tasks from a time perspective. What are the things you can knock out quick and which will be more time consuming?
3. 📋𝐎𝐫𝐠𝐚𝐧𝐢𝐳𝐞 𝐚𝐥𝐥 𝐛𝐲 𝐩𝐫𝐢𝗼𝐫𝐢𝐭𝐲! Knowing which are higher priority items and pushing those to the top can be a huge stress reliever - especially if any are tied to deadlines.
4. ✅ 𝐂𝗼𝗺𝐩𝐥𝐞𝐭𝐞 𝗼𝐧𝐞 𝐭𝐚𝐬𝐤 𝐟𝐫𝗼𝗺 𝐞𝐚𝐜𝐡 𝐠𝐫𝗼𝐮𝐩 𝐩𝐞𝐫 𝐝𝐚𝐲 - from a time perspective, getting one small and one large item done each day is a manageable expectation.
5. 🧘🏼‍♀️ 𝐁𝐞 𝐟𝐥𝐞𝐱𝐢𝐛𝐥𝐞! Things will usually never go as planned, but knowing that you can adjust when/where it’s needed allows you to breathe easy and also adjust to ensure everything gets done!

This has been a big help for me each week as I plan around workouts, meal prep, etc. Comment below what’s on your to do list this week?! 📒

𝕋𝕙𝕒𝕥 𝕊𝕦𝕞𝕞𝕖𝕣𝕥𝕚𝕞𝕖 𝔽𝕦𝕟 ☀️

Looking forward to a long weekend of some beach time and relaxation!

Hope everyone has a fun and safe holiday weekend! 🇺🇸 💥

Here’s a little Monday motivation for you as we all kick off a new week!

I’ve taken some time lately to find a rhythm with what works for me and my goals (key word being: ME). While I watch others tackle new challenges or try different things throughout their routines, I find myself coming back to what I’ve found to be most rewarding and most beneficial for myself and my body. I always come back to what makes me the happiest. And it’s taken me a long time to figure out what exactly that is.

Take this as a gentle reminder that 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 & 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝗼𝐧 𝐚𝐫𝐞 𝐧𝗼𝐭 𝐚 𝗼𝐧𝐞 𝐬𝐢𝐳𝐞 𝐟𝐢𝐭𝐬 𝐚𝐥𝐥! What works for someone else will NOT always work for you.

I have gone through years of self-discovery in regards to diet & fitness. I used to think I knew what I wanted and what worked best for me. In reality, I was doing what I saw everyone else was doing, but sat wondering why it wasn’t really working for me. Oh how far I’ve come since then… 🤣

For those of you wanting to figure out what works for you, let’s start with this:

➕Write down your goals (fitness & nutrition): make these realistic, yet allow you to challenge yourself
➕Identify what ISN’T working for you: is there something you do now that you don’t need to continue?
➕Sustainability: what are habits or practices you see yourself keeping in your routine long term?
➕What makes you happy?: let’s ensure whatever you do, it makes you happy. And will continue to make you happy. Those are the things you keep around forever 👏🏻

Remember, there is no rush to figure out what is the best fit for you because chances are, there may even be more than one! But once you figure out what those things are, stick to them. Stay consistent. Remember why it work for you, but be sure they’re with intention to help you and make you grow into the best version of yourself.

GUESS WHAT?! 📣

I’ve partnered with two awesome brands in a giveaway you won’t want to miss!

The Fit Vibe program, and are all partnering up for an awesome health & fitness bundle! If you’re looking for a package that meets everything you need for nutrition & your fitness routine, this is it! I’m extremely excited about this one and hope y’all will check it out!

Head over to the page for the full details of what the giveaway includes and the instructions on how to enter on their post!
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If you’re feeling like you need some help with your fitness routine, let’s talk about some 1 on 1 personal training!

I have spots open for this upcoming month and encouraging all those that are interested and wanting to jump start their health & fitness to reach out!

𝐖𝐡𝗼 𝐢𝐬 1 𝗼𝐧 1 𝐩𝐞𝐫𝐬𝗼𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐟𝗼𝐫? Anyone can sign up or be a good candidate for this! But specifically those that are beginners to fitness, someone struggling to meet their fitness goals and/or anyone that is looking for focused support and motivation to help them during their workouts.

𝐖𝐡𝐚𝐭 𝐝𝗼𝐞𝐬 1 𝗼𝐧 1 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐧𝐜𝐥𝐮𝐝𝐞? Each session can vary in duration, but are around 1 hour on average. This includes an initial fitness consultation during your first session that is free of charge. Following this, I customize each workout to fit your needs and goals that we define together. During each session, I ensure your form and effort are where they need to be and guide you as well as push you to work your hardest and do so with comfort and confidence.

𝐇𝗼𝐰 𝗺𝐚𝐧𝐲 𝐭𝐢𝗺𝐞𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 𝐜𝐚𝐧 𝐢 𝐝𝗼 1 𝗼𝐧 1 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠? The usual average is 2-3 sessions per week with also taking into account 1-2 additional workouts completed in your own (this is something I can offer as well). The more time spent to work towards your goals, the quicker you will get there, but also do so by building healthier, sustainable habits with my help!

I offer 1 on 1 training in person (available at my location or I will come to you) and can provide the equipment you’ll need for each of our sessions! I also offer virtual training for those not local to the Charlotte, NC area.

Check out my website for pricing on individual sessions as well as packages >> linked in my bio! ☝🏻

I look forward to helping you get to your best, healthiest and happiest self ♥️♥️

Oh hey there, Sunday 👋🏻

Sunday is officially one of my favorite days of the week (ok, Friday’s might be my favorite, but these are a close second 😂).

I’ve mentioned a lot in the past about setting yourself up for success and getting organized for the week ahead. I love utilizing my Sundays for things like this and being as productive as possible! But I also sometimes find myself moving a million miles an hour and working to get everything done on my list of “things to do”. Unfortunately, it usually doesn’t always go as planned. Something is almost ALWAYS left unfinished.

I’ve learned the hard way and also with some gentle reminders from that “SUCH IS LIFE”. Life doesn’t always go the way you intended it to. And while I strive for perfection is every single aspect of my life (I can thank my mother for this 😅), the beauty of it all is the time spent in between that start to finish. There’s nothing wrong with a little chaos or a little clutter. A little laundry never hurt anyone and a few dishes in the sink won’t kill you (just as long as they’re picked up shortly after 😳😉).

My recent internal message to myself: “DON’T SWEAT THE SMALL STUFF”. Because if you do, you’re going to be wasting a heck of a lot of time where you can be spending it happy 😄.

I can promise I’ll be smiling as I get the sheets put back on our bed today 🛏🤣.

Happy Sunday fam & HAPPY FATHERS DAY! 🤍

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𝑭𝒂𝒎𝒊𝒍𝒚 𝒕𝒊𝒎𝒆 𝒊𝒔 𝒕𝒉𝒆 𝒃𝒆𝒔𝒕 𝒕𝒊𝒎𝒆 ♥️

I love taking time on Sundays to pause for a minute and slow down. I feel best giving myself a minute to reset and recharge for the week ahead. It also gives me a lot of time to think about the things that are making me most happy in life and feel grateful for all I have. One of those things that makes me the happiest and is most important to me is my family.

These last 15 months have been a struggle for most in the area of seeing and spending time with family members, especially those that may live further away. Last weekend, a short trip up to New York City and we were able to be surrounded by such love and laughter as we celebrated the sweetest, happiest little girl I have ever met. I adore my sister and Matt and my almost 1 year old niece! And can never get enough time with them and my amazing parents.

This year’s looking up! 2021 has already proven to be one of the best years I’ve had yet - I hope you all can say the same. And if not, good news… there’s still half of the year to turn things around!

Make the best of the time you have with friends, family or even with yourself. Appreciate all you have and make the best of maybe what you don’t have. Work hard, be consistent, have fun, and keep smiling 🙃 - we’ve still got a lot of good things to come!

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FIT TIP FRIDAY: 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝗼𝐟 𝐭𝐡𝐞 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥

Whenever I think back to this time last year when gyms were closed and equipment was limited, I think back to the best decision I ever made - investing in my own equipment. Now, we all know that the better equipment can get pretty pricey. The minute you start branching away from a resistance band, you might have been as disproved as I was to see how much the cost of a few dumbbells can be. Not to mention, it usually helps to buy two 😂.

This is where today’s fit tip Friday comes into play - The benefit of the kettlebell.

Not only is the equipment itself more limited, more compacted, and less for you to carry, its overall benefit to the movements it can be performed with are amazingly beneficial to your body. From your core and posterior chain along with added strength and stability training, the kettlebell is the one piece of equipment I would say you cannot live without.

If you’re a member of my online program, check out my FVT Essentials page for some budget friendly kettlebell options! And checkout my weekly workouts for some great ways to work the kettlebell into your daily movements!

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