Boss Mindset Fitness

I have never been one to hate on other women especially moms..
My thought process is…

Wear the shorts
Wear the makeup
Stay home
Work full time
Breastfeed
Use Formula
Co Sleep
Transition quick

As long as you’re a genuine person, you do you boo.

But after becoming a mom, I noticed women hating on other women turned into mom vs mom. The judgement is real. Online and in person.

Being a mom is so hard. We are all out here trying to do our best for our kids with the information we have.

But not everyone’s 24 hours look the same. Not everyone’s child has the same personality. Not everyone has the same help, finances, schedule or mental load.

The same thing applies to health and fitness.

Some moms can wake up at 5 am and work out
Some are surviving on broken sleep and doing what they can
Some have childcare
Some don’t
Some are focusing on just moving their body
Some are focusing on a finding themselves again

I think instead of judging each other, we could spend a little more time cheering each other on. This s**t is hard and I question whether I’m doing the right thing every day.

I’m coming here to say.. if you are a mom whos ever felt judged, defeated, overwhelmed or like you lost a piece of yourself, this is a safe space… because same.

Also if you’re a mom who needs help finding yourself again. You can start with something as simple as moving your body. One walk, one workout, one small step. Starting small can help light that fire and remind you just how strong you really are! 💪🏼

I’m here for the moms out there doing their best! 🫶🏼

Tabata Style Workout
:30 sec ON :30 sec REST
Repeat 5x

Donkey Kicks (right leg)
Donkey Kicks (left leg)
DBL DB Squats
Tall Step Ups (BW)
DBL DB RDL’s
Wall Sit

Add a band for an extra 🔥

30 mins —> Done ✅

Want access to more in home workouts like this?

$45 a month you can get structured in home workouts that range from 20-60 mins working all muscle groups and stimuluses with minimal equipment.

Message me for more information! 💪🏼

Sundae Funday!🍦🍭🏃‍♀️

Ran the Olathe Treat Trot 10k bright and early this morning! 🌦️

I got 1st in my age group!

I felt really good on this run and it made me realize how much I miss doing races. Always a fun time when you are running with friends 🏃‍♀️

Happy Sunday!

Another at home workout coming at you!

⏩️Equipment needed: Dumbbells⏪️

Boulder Shoulder EMOM
24 Minute EMOM (every minute on the minute)
Perform the work that’s listed for each minute then rest the remainder of that minute.

MIN 1: 12 Z Press (I used 20 # DBs)
MIN 2: :45 High Plank
MIN 3: 12 Push Press (I used 25 # DBs)
MIN 4: 10 Front to Lateral Raise (I used 8 # DBs)
MIN 5: :45 As many Single DB OH sit ups As Possible
(I used a 20 # DB)
MIN 6: Rest

4 Rounds Total

Talk about a shoulder burn out 🔥

I thought I went a little light at first but by the second round I knew I made the right choice 😆

This workout, along with many others are available on the SugarWod App! Most workouts can be done with just a set of DBs!

$45 a month to get access to these daily workouts!

Weather you’re short on time
Need some structure in your workout routine
Would love some at home workouts
A stay at home mom
Or want to start your fitness journey without breaking the bank

This is a great option for you!

Listen to the audio on slide 5 for a good laugh 😂

14 years later
Same person
Same personality
Same hair color

50 pounds lighter

-No shots
-No surgeries
-No medications

Just a desire to feel confident in my own body
Learning realistic ways to do so
Researching, listening, learning
Absorbing knowledge and applying it to my life

If you would have told me at 18, I would be where I am today. I wouldn’t have believed you.

Everyone is capable of change
And it’s never too late to start!! ❤️

Why I made -discipline over motivation- a tagline for my business and my life…

I’m not going to sit here and pretend I want to workout every day, meal prep on weekends, or eat that meal prep through out the week. Someday’s I feel like I have a million things on my to do list and fitting in a workout is the last thing I have time for. Sometimes I would rather nap than workout. As a mom now it’s become even more difficult. BUT

I don’t know one person who works out consistently who hasn’t had a day where they just don’t have the motivation….

I get the question all the time, “where do you find the motivation”?

Truth is, it’s not motivation it’s discipline.

Discipline is the practice of training yourself to maintain self control and act consistently toward a goal. To stick to a schedule and put in hard work regardless of your current mood or motivation.

So next time your motivation is out the door, activate your self discipline…

Here are some tips that help me.

• Have a set time to workout. Don’t schedule appts during that time unless you absolutely have to. Don’t change that time, don’t skip that time and say you will do it later, knowing you won’t. Stay consistent with your workout time.

• Just show up. Don’t overthink it, go to your workout space, in your home or gym. Grab a dumbbell and start moving.

• Trust you will feel better after. I never regret a workout, I always come out feeling more awake, more alive and overall thinking more clearly.

• Meal prep on Sundays

• Meal prep for 3 days a week. Don’t try to over do it and cook all 5-7 days at a time. Start small and have some food ready to grab and go.

• Practice Self Discipline. On the days you don’t feel like doing it, do it any way. And the next time, and the time after that. Practice keeping yourself accountable and watch how much you grow as a person in all aspects of life.

Practice it. Preach it. Own it

Discipline > Motivation Always

Had no time yesterday so pulled myself out of bed at 4 am to do MURPH with the rooster crew at !

🇺🇸 Murph is a hero WOD 🇺🇸

1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

This was my first time doing it with a 14 # weighted vest!
My goal was under an hour and I came in at 59:15 so I was happy with my time.

I hope everyone a happy and safe Memorial Day Weekend and don’t forget what this weekend is truly about! ❤️🤍💙🇺🇸

❗️NEW PROGRAM ANNOUNCEMENT❗️

I’m excited to launch a brand new option of training through the app SugarWOD!

This is perfect for anyone wanting structured workouts, accountability, build strength, endurance and support weight loss. Without committing to personal training and breaking the bank!

Here’s how it works👇

Each week I’ll be posting At-Home workouts that can be done with minimal equipment. Workouts will range anywhere from 20 - 60 minutes and will include things like:

🔥 Full body workouts
🔥 Legs & glutes
🔥 Chest & tris
🔥 Back & bis
🔥 Shoulders
🔥 Abs
🔥 HIIT
🔥 Steady-state conditioning

This is DIFFERENT than my personalized online training plans.

These workouts are not individually customized but they are programmed with purpose for anyone looking to:
✔️ Build strength
✔️ Improve endurance
✔️ Stay consistent
✔️ Feel healthier
✔️ Support fitness goals including weight loss

I was introduced to this app through the gym I train at and I love how user friendly it is!

Everything is ran through the SugarWOD app where you can:

✅ Log your workouts
✅ Track your progress
✅ Record weights/times/results
✅ Stay accountable
✅ Be part of the community

💵 Cost: Only $45 a month 💵

If you’ve been wanting guidance, structure, and motivation without the price of 1-1 training. This is for you!

Message me if you want in or have questions or want to sign up and I can walk you through the process!

(Available on Apple and Android)

(ALL active/current in-home and online clients will have free access to the app)

✨30 minute at home DB only - leg workout ✨

We underestimate the power of DBs
We underestimate the power of 30 mins

Weather you are short on time, short on equipment or missed your gym session. You can still do a lot from home with just a set of DBs.

Save and try this workout the next time you are in a crunch!

16-12-10-8
DBL DB ALT Reverse Lunges
Superset
DB RDLs

16-12-10-8
DBL DB Calf Raises
Superset
DBL DB RDLs

Hip Thrust Drop Set
12,12,12 x3

Perform 12 hip thrust with heaviest DB, immediately drop lighter and perform 12 more reps then repeat 1 more time. THATS 1 SET! Do this 2 more times. Rest :90 in-between your sets.

Not enough for you? Perform 20-30 mins of steady state cardio after

Not heavy enough? Slow the reps down to a tempo 😈

Beginner? Drop the reps down to 10-8-6-4 , lower weight or even body weight!

Statistics show strength training 2x a week for 30 mins a day can lengthen your life expectancy by 70%. 70%!!!

So if you feel like you aren’t doing enough, remember you are doing enough!

Let me know if you want more content like this!