Legally Fit with Anais

A mindset of growth is key to finding success in any goal. A growth mindset involves challenging yourself to get to that ! Simply put, the mindset means believing in your ability to improve through hard work.

How I've adopted a growth mindset to :

Lifelong Learning- I desire to learn and improve my knowledge as much as possible. This includes learning all I can about nutrition strategies, strength training, parenting, trends in pro bono, and Christianity. I've accepted that I will be a perpetual student. I listen to podcasts and audiobooks, I engage in training opportunities, and I love to read.
Little habits add up to big outcomes. I've accepted that there is always a starting point and engage in daily habits where I take action. I strengthen my awareness and can apply my knowledge in a way that will lead to long-term success.
Discipline over motivation. Growth requires self-discipline, even in those moments where motivation is non-existent. I focus on the ultimate goal and approach action with positivity.

How can you implement growth mindset activities?
Listen to one audiobook or podcast for ten minutes daily on a subject you want to learn more about.
Implement small daily habits that link to your goals. For example, your goal is to lose 10 lbs in 2023. Then a small daily habit would be filling up your water bottle after each meeting or taking a 10-minute walk break during your lunch hour.
Stop seeking the approval of others. Comparing yourself to others and hiding intelligent failures hinder you from finding success.

Calling all runners!
Interested in the six-week challenge but unsure of what a workout looks like? Twice a week, my clients engage in HIIT workouts that are no longer than 30 minutes. We can be creative with your HIIT workouts... if you love running, I suggest you try the following HIIT workout that many clients love!

Warm Up: 5 min at 3.2 mph.

Incline set to 4. 20 seconds at 100% effort (this should be a sprint) and 40 seconds of a recovery pace (a fast recovery walk). Repeat for 20 minutes.

Cool Down: 5 min at 3 mph.

Do you like treadmill workouts? Let me know in the comments below!

Have you ever looked at a portion size on the back of a package, and then were surprised by what it actually looks like when you weigh it or measure it?

It happens to many of us, and it can be
Unless you're good at identifying the accurate portion sizes, most of our "eyeball" method of sizing is off.

That means that you can be consuming +- 5 grams of protein, fat, and carbs. For example, 4 oz of chicken breast has about 37 g of protein and 2 g of fat which is about 160 calories.

Where, 5 oz of chicken breast has about 43 g of protein and 3 g of fat which is about 200 calories. While a difference of 6 grams of protein and 60 calories may not seem like a lot, it does add up over the course of a day and a week, which may lead to health and fitness goals not being met.

If you have any questions about portion size, send me a DM now!!

Interested in the six-week challenge but unsure of what a workout looks like? Twice a week, my clients engage in HIIT workouts that are no longer than 30 minutes. We can be creative with your HIIT workouts... if you are new to the treadmill, I suggest you try the following HIIT workout that many clients love!

Warm Up: 5 min at 3.2 mph.

Set the Incline set to 2 Alternate
20 seconds at 4.0 mph
40 seconds at 3.0 mph.
Repeat for 20 minutes.

Cool Down: 5 min at 3 mph.

Try this treadmill workout and come back here and let me know how you felt after!

I have had a few of you ask me if this program is for you! The short answer is YES!!

It really is! This program is for anyone who is tired of "starting" every Monday!
This program is for those who want to take back their health!
This program is for those who want to stop killing themselves at the gym with no results.

This program is for you!!

The 16th is around the corner! DM me now to get set up and take back your health!

Be the sunshine!

On honor of the , a throwback photo from 2016. I’m running the half virtually today but can’t wait to try D***y in 2022! Good luck to all the virtual runners this weekend!

Feast day is complete... this is only a picture of my dinner- 8 oz of chicken, an entire sweet potato and a salad with nuts and cranberries with a whole-food based dressing. No dry, nasty salads for this lady 🥗 I’m eating more than 1200 calories per day and actually enjoying my meals. I am not relying on diet pills or expensive meal replacement shakes... and I continue to see results. Are they overnight? No! Are they consistent and sustainable? Absolutely! 💪🏼

Yay! I finally got my iPhone screen fixed after it went kaput on New Year’s Eve (in true 2020 fashion 🤦‍♀️).

Regardless, I finished 2020 strong with a 5k held by . 🏃‍♀️While it wasn’t my strongest or fastest 5k , I got out there and had a nice time. I took in the beautiful scenery and was grateful that I am blessed with the ability to move my body and run. Plus, it was the first time that my partner attended one of my races! We then finished the day with our little ones at home with a quiet NYE celebration. No better way to wrap up 2020!

Low Carb Day in Photos

In the , we usually engage in about 2 low carb days per week. They’re usually my favorite days of the week because I save red meat for those days! (This gal right here is a carnivore).

On Low Carb Days, I stay under 50g of carbs and ramp up my fat to ensure I’m getting in the right amount of macros. This IS NOT a 1200 calorie per day meal plan. I enjoy meals made for my body and goals, that also promote fat loss and muscle building.

Break Fast: 2 eggs, 1/3 cup of egg whites and gluten free crisp bread

Net Carbs: 8.3g
Fat: 18.6 g
Protein: 25.4g

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Snack: Gluten Free Crisp Bread and 2 TBS of Powdered Peanut Butter

Net Carbs: 5 g
Fat: 10.5g
Protein: 10g

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Dinner: 2 Bison Burgers, coleslaw mix salad with homemade dressing and 2 oz of sweet potatoes

Net Carbs: 26g
Fat: 70g
Protein:55g

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Each meal took no longer than 10 minutes to prepare. I use frozen burgers, steam in a bag vegetables and prepared salad mixes to save time and money without compromising my goals and budget.

Each of my clients gets their own macro calculation based on their lifestyle and goals. Not set of macros is the same because everyone is an individual.

🙋‍♀️ Are you interested in eating more and still losing fat? Are you interested in learning more about macro setting and carb cycling? Are you interested in simplifying your meal planning?

🚀 Click the link in my bio to register for my next round starting on January 4!