Come check us out today at Emporium in Logan Square from 12-5 pm for the Father's day fiesta! Chicago’s Vegan Test Kitchen is a community of local plant based chefs and vendors of cruelty free goods, and beauty and wellness products. Support the cause and come stop by our Higher Healing booth. 2363 N Milwaukee Ave, Chicago, IL 60647 #chicagocommunity #chicagosmallbusiness #localchicago #vegantestkitchen #vegankitchen #crueltyfreefood #crueltyfreeskincare #crueltyfreeproducts #emporiumlogansquare #emporium #fathersday #fathersdaygifts #wellnessproducts #wellnessprogram #plantbased #plantbasedfoodie #higherhealing #fiesta #sundaymorning
Sometimes anxiety can make you feel alone and completely stranded. Whether it is from stress on the outside or on the inside, life is overwhelming for everyone at certain times. Higher Healing understands these battles and we pursue solutions from a natural, controllable source. Creating CBD oils from the hemp plant that have known benefits to help cope with: •Anxiety •Depression •PTSD •Stress •Insomnia •Appetite loss •Panic attacks •Headaches/Migraines •Bipolar disorder Find more support @ Higherhealing.life #antianxiety #antidepression #panicattack #stressrelief #insomnia #appetite #migrainerelief #headacherelief #stressedout #bipolardisorder #higherhealing #anxietyawareness #ptsdrecovery #ptsd #mentalbenefits #supportive #awareness
It was announced this morning that swim wear will not longer be a part of the Miss. America competition. Although it is refreshing to know that changes in the world are being recognized by the MAO, it is also disappointing. Swim wear was one of my favorite portions of the competition because it allowed myself and many other contestants to feel more confident, beautiful and empowered than ever before. I am sad to see it go, but also excited for what the future has to hold... #healthybodieshappyminds
Beautiful mountains. Love ❤️ les combains. Spring has well and truly sprung so we are out getting dandelions to help detox our way into summer (they trigger the gallbladder and liver to release bile.) In addition, humans tend to wake up in an acidic state, so always try to alkalise your body with bitter greens first thing. Dandelion leaves also contain vitamin c, b6, thiamin, riboflavin, calcium, iron, manganese, & potassium. One picking tip, never pick them from around lampposts or bins, dogs love those areas 😂 #detox #springdetox #healthybodieshappyminds #healthyguts #healthybodieshealthyminds #bittergreens #dandelion @verbier
Some nights I totes nail that lunchbox making.... cucumber, red cabbage, asparagus, red pepper, local leaf from @taylorandpartners, nz nitrate free Biltong, activated pumpkin seeds, carrot & flax seed crackers, goats cheese and a sneaky protein square. All organic so my babies little bodies can focus on growing good cells and strong immune systems instead of having to focus on clearing out toxic chemicals. #lovemybabies #healthyguts #healthybodieshealthyminds #healthybodieshappyminds #lunchboxes #paleo #glutenfree
PRANAVA AUM My year 2 students have been keen to make sounds and learn more about authentic yoga, so on Wednesday we practiced Pranava AUM Together, using Mudras and focusing on the 3 parts of the lungs. They were so open to joining in, and all floated happily out of class after savasana 🧡🙏🏼 feeling lucky to have such a beautiful group to work with 😊 #gitanandayoga #aum #pranavaaum #yogainschools #healthybodieshappyminds
GUESS WHAT?! Dogs can do more than get you exercise and boost your mood. ... Owning pets is associated with a reduced risk of heart disease, Dog owners have been found to have lower cholesterol, lower blood pressure, and experience fewer heart attacks than those who do not have pets! 🐾 . #healthybodieshappyminds
The “Lifestyle and Fitness” portion of the Miss. America competition is only a “lifestyle” if you choose it to be. Make it your goal to take time for yourself and treat your body! . It’s not about being thin, it’s about being happy with the skin you’re in 💪🏼 . #healthybodieshappyminds
Welcome to the official MAO Instagram page of Hannah Ostertag! #healthybodieshappyminds is my personal platform for the Miss. America Organization which promotes the idea that living a healthy and active lifestyle will give you a more positive outlook on life! Join me on my journey in the MAO and as I work to make the “Lifestyle & Fitness” portion of the competition, a lifestyle! 👑
Electrifying!! ✨✨✨The word I would use to describe today. . I was looking around at these 1200 people all smiling and happy and excited about LIFE!! . And I couldn’t help but feel intertwined and all connected because we all have pain points, BUT we have all chosen NOT to live in them. We have all chosen to rise up and fight for ourselves and find a solution and then share it unapologetically with the world. . We all have messes, and I listened to amazing speakers today reminding us that we also have a choice. . WE can choose to live in the past and fear failure, or we can choose to try and learn lessons and grow from them along the way. . What we do is so much bigger than workouts and drinking a shake everyday, it’s life and it’s living the best possible life we can each day. Not being perfect but making the most of it. . And I love that I get to do life with this strong Mom right here who is like minded and positive and one badass of a lady @nursescornerhealthandfitness !❤️ . Love you. Thankful for you and thankful we get to do a lot of awesome and fun things together all because we committed to working on ourselves and helping others do the same.❤️
"Later I stood before him in the mandatory black trunks and he poked a scornful finger into my poor bare flesh."Typical," he said in ringing Teutonic tones. "Just like all of them! Americans! They want to go 600 miles an hour, and they don't know how to walk! Look at them in the street. Bent over! Coughing! Young men with gray faces! Why can't they look at the animals? Look at a cat. Look at any animal. The only animal that doesn't hold its stomach in is the pig." from Robert Wernick's article about Joseph Pilates. #Pilates #classicalpilates #workit #feelit #loveit #pilateslover #pilatesfriends #pilatesforlife #pilateslifestyle #healthylifestyle #healthyliving #healthybodieshappyminds #healthylife #strength #matwork #feelgood #goodenergyflow #loveyourself #lovebody #mindbodyspirit #naturalmovement #contrology #wholebodyworkout #pilatesmethod #posture #cat #youreananimal
I have never had SO many doubts 🤔or concerns heading into a new program as this one. #truth . But that was because I was coming at it from a place of “what I don’t get to do VS what I do get to do.” . -No booze. 🍹I honestly thought I’d be missing out on my fave drinks and not be able to have fun. I was seriously concerned that I couldn’t give it up. Ha!! What a crock and limiting belief that was!! . I am smashing that! Day 71, alcohol free and I feel amazing! No bloat. No fluff. Flat abs and back mind you and my love handles are no where 🤷🏼♀️to be found. . Will I never have a drink again? Hello, do you know me?;) . Of course I will but for these 80 days I made a promise to myself to abstain and wanted to keep it. And I was up for the challenge! I wanted to really see what kind of results I could get without it. . I’m waking up clear headed and that is also do to how I am nourishing my body. Eating the cleanest I have ever have, less gluten, waaaay less dairy and starchy carbs. And my stomach and digestion track are thanking me for this. 🙏🏻 . And here is the thing with as many victories that I’ve been celebrating along the way, please know I haven’t been perfect. . Some days I’m having too much nut butter, I’ve had some cookies, missed my window to eat and eating later that expected..etc...Life...I give myself grace and move on. I keep moving forward. . And I am happpy with that! My energy levels and strength are at an all time high and that is 💯 because of this program. I just love it!! . Our next round starts on the 23rd. Who wants to start with me?
Gut punch🤛:when you hear something on your Team Call that hits you emotionally. . My teammate was sharing about her first 6 months as a Coach and was speaking to how in that time, she barely recognizes the woman she was before. . She talked about how prior too, she felt like she was hiding. She wasn’t comfortable with who she was so she was always adapting to be more likable. . She kept changing and changing to please others so much so that she completely lost who she was in the process. . She shared how being surrounded by our tribe helped her to find who she was again. . Her new teammates constantly encouraged her and she has been able to grow her confidence leaps and bounds. . I can just relate to that so much and remembering where I was a few years ago....worried, anxious, self conscious.. . It’s the power of your tribe. They can either keep you down, or reach out a hand to lift you up. Thank God for those who lift us up. 🙏🏻 #thelightinmeseesthelightinyou #powerofpositivepeople
Excited for this pose 🧘♀️ mainly because it reminds my inner gymnast of a skill called, press handstands, and this is the starting position. . Something we had to do often and now my 8 year old is dong constantly at home. :) 🤸♀️ . Day 2 of my personal #Springintoyogachallenge this is called #Fireflypose . What a cool 😎 name!! . I could feel this pose mainly in my hamstrings and hips which will definitely give you a good stretch there not to mention working on your upper body strength. ✨ . To get into this pose, I found it helpful to stand with your legs hip width apart, move down into a forward fold, bending knees to crouch way down enough to get your right let over your shoulder and repeat on the left side. . This takes some practice, balance, strength and lots of flexibility in your hamstrings to get down into it. . Keep working, it took many tries for me to get here. Happy Tuesday yogi Mamas.❤️
🍑 Monday Move of the Day: Marching Bridges . This move, oh my goodness Mamas you want to incorporate this into your leg day! . And the resistance is everything and makes you work that much harder. . I promise you’ll feel the majority of the work in your booty and quads. The stabilizing leg is where you will feel it in your tush and the leg that’s moving is the one you’ll feel in your quad. . I doubled up my loops on this finally cause this Mom is gettin’ stronger! . 2*15 with loops and 3*15 without . Did you try them? How did they feel? I wanna know! . Who wants to work their tush as much as possible before it’s getting in one of these? 👙 I know I do!!
The problem with society is our fast paced nature where we want everything immediately. This way of thinking often is similar to the way we view health. We often want quick fixes and as a result live a life searching for the next magic answer to weight loss trying out the next diet trend or crash diet. The problem being often limiting one or more food groups and therefore limiting essential nutrients our body needs or focusing on dramatic calorie reduction not sustainable longterm. Remember weight loss does not necessarily mean healthy living. Food is often seen as the devil with food meaning weight gain. Our relationship with food is so important, food is to be enjoyed and is healthy. Our focus needs to shift to a longterm healthy lifestyles focusing on balanced whole foods, portion control and activity. Food is fuel. Say no to diets, cravings, binging, guilt and unhappy unhealthy lives. #healthylifestyle #healthyfood #happyfood #feelfree #nodietshere #noguilt #foodandmood #foodisgood #healthymindset #longtermgoals #healthrelationshipwithfood #negativedietcycle #healthpsychology #noshorttermfixes #therapistproblems #healthyweightloss #healthandwellness #nutritionandhealth #healthybodieshappyminds #gamechanger #thinkingdifferentlyabouthealth #simplehealthhacks #progressnotprefection #healthfirst #positivevibes #positiveenergyonly
Shorts weather is coming!!😆☀️ . Maybe not for a few weeks here, but I know when we go to Disney next month we definitely will be in them! . And it’s exercises like these that are shredding my legs out so that I am feeling my absolute best in them. . Just one of those items of clothes that I wear, but definitely don’t love. 😕 . But that doesn’t mean I’m not busting it and working hard to change that. This Mom has goals! . Anyone else feeling me on the shorts thing or is there another item that you don’t love? . Know that it doesn’t have to stay that way!🤗 Print out a picture of an outfit that you’d love to wear and hang it in a spot where you will see it everyday. Seeing is believing and putting action behind it will get you there.✨
Woke up feeling great and like my old self!!🙌🏻 . . Ready to get my workout in and look what I find. A wet spot on my workout mat compliments of my pup 🐶!😆 . . I swear there is never a dull moment around here!! . . Has this ever happened to any of my fur baby Moms?! #whattheheck #isshemadatme
Woke up 😌 this morning like ahhhhhh😫 are my abs still there after those cookies 🍪 from yesterday?!😒 . But it was more than that. For some reason I went into self sabotage mode. I was thinking well I’ve only got three weeks left, almost done ✅ what’s a few cheats today?! . I even tried to convince my hubby that it was ok and he totally looked at me like I had a snake on my head.😳 . Insert smack to the head! Autumn reminded us today that NOW is the time we have to push and NOT throw in the towel. . It’s time to finish strong and that means today is a new day and day 63. So no more self sabotage for me. Time to get to work and see what I can do in the 3 weeks I have left. 👊🏻
I felt stuck with my website. . I started questioning everything I had done thus far and started to change it all up. And then I got to the point where I just felt paralyzed with what to do next. . It was frustrating. . This book helped me get out of my head and get unstuck. . And the coolest part about it, is that it was immediate with using #the5secondrule .✨ . It helps you get over that Analysis paralysis. Anyone else ever lived there? If so then this ones for you.❤️ #book11 #52booksin52weeks
Stroke survivors✨ Cancer survivors❤️ Going through a divorce 💔 Weighing over 300 LBS and watching them WORK anyway. . This 80 Day program support group that I’m in has been such a bright light. Talk about inspiration and a NO excuses and NO give up attitude! . These people are sharing their hearts and their struggles and through the mess are finding themselves again and becoming whole. . They have chosen to fight for themselves and continue to show up. And even though I can’t possibly understand all they’ve been through and continue to go through, I can empathize and I can feel their hearts. . And anytime the slightest excuse comes up in my head about waking up early or working out...etc....I remember that it’s ME vs. ME and think of all those who have it so much harder. . What stories are playing in your head right now? More than likely it’s been looping for years playing in your head so much that you believe it. Time to hit pause, and change that story. You are so much stronger than you give yourself credit for.❤️ #beafighter #overcome #riseup #changethestory #youarefearfullyandwonderfullymade
So much has changed in the last couple of years.✨ The girl on the left cared WAAAYYY too much about what everyone else thought of her. . . So she struggled to please and please and please. She took everything personally and never felt like she was well liked or smart enough to speak up for herself. . . And there was NO way she would ever post pictures like this! Oh lawd the judgment. What would people think? . . Fast forward to today, I barely even recognize the girl on the left. I’ve done some major work on my Mental Game and have become fiercely stronger emotionally, physically, and in my faith. . . I feel FREE!! And that freedom has been worth all the early mornings that I get up and work on my fitness, my business and becoming the best Mom and wife I can be. . . And now it’s your turn. I’ve got 3 spots and looking for women who are ready to Shed the doubt and find their freedom! . . I want to set you up with the same tools I’ve used to get the results I’ve achieved. Meal plans, recipes, workouts and our private community of other women looking to accomplish the same thing. . . Reach out if now is the time to make yourself a priority. We start April, 2nd! Be Bold Be Bright Be You!!❤️
“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.”❤️ Who is making themselves a priority today?
Alright Spring 🌸 we need to have a talk.😌 . What’s up with all this rain ☔️ and then snow ❄️ today? . I wore Spring colors for today and I had high hopes for sunny ☀️ weather. . Happy that at least yesterday was beautiful and a good reminder that you never know what March will hold!🤷🏼♀️ . How is it looking in your neck of the woods? #comeonSpring
A Sunday well spent brings a week of content.😊 Have a beautiful Sunday friends. 🙏🏻
220.127.116.11.1 👉🏻GO 🚀!!! . You have 5 seconds to get moving before your brain can talk you out of it. . So for me, that meant, put your coffee ☕️ down and move your ACE!!! . Push play and do it anyway. . See when you do that and use the tool called the #5secondrule you don’t give yourself a chance to check in with your feelings. . Because guess what? Your feelings will talk you out of that “thing” you know you should do. And your feelings will tell you to stay comfortable and not to push yourself. . That is why this rule is so so powerful whether you are waking up early to workout, working up courage to meet someone new, updating your resume, or asking about the details of a new job, use this tool and by the time you get to 1, make your feet start moving and this will get you to ACT!! . I started reading the 5 Second Rule by Mel Robbins yesterday and couldn’t put it down. I highly recommend this to anyone who wants to do more and overcome self doubt and making even the tiniest of decisions on a day to day basis. This rule will be come your friend and give you the backbone to go out and Just Do It!!
How's your #marchmatness going? Are you in love yet! The matwork can feel so glorious. 🍊💕🍑😋 #Pilates #classicalpilates #workit #feelit #loveit #pilateslover #pilatesfriends #pilatesforlife #pilateslifestyle #healthylifestyle #healthyliving #healthybodieshappyminds #healthylife #strength #matwork #feelgood #lovebody #mindbodyspirit #naturalmovement #goodenergyflow #loveyourself #conciousmovement #movetolearntogrow #wholebodyworkout #contrology
Anyone else get attacked by their fur-baby when working out?!😆🐶
✨BE that girl.....who wakes up with purpose and intent.....BE that girl who shows up and never gives up.....BE that girl who believes anything is possible and is willing to work for it.✨ . You already have it within you. What are you waiting for?
Oh my goodness this is sooooo good!! 😆😃 Happy Spring forward Mamas!! 🌸 🐦
More please mummy!! This kid loves his sauerkraut. That’s what he wanted for breakfast. We made this delicious recipe with purple cabbage, beetroot and Carrot and garlic and caraway seeds and Celtic salt. Mmm delicious!!! As Liji says. 👊🏼 #plantbasedeating #mylifewithlij #blessedmumma ❤️ #lovethisface 😍 #healthybodieshappyminds
You may fail. You may drop to your knees, but don’t you dare stop! . Sometimes you have to have major pep talks with yourself to push through. . This is THE exercise I loathe. It hurts. It hurts. And well it hurts. . But rather than skipping it or quitting on it, I push until my triceps go out or fail on me. And then I try again. . #failforward friends and try again. You can’t ever really fail unless you quit. And we aren’t quitters. Finish strong Friday!!
Workout because YOU love ❤️ your Body. . No body shaming or negative self talk allowed. ✋ . Embrace the process of the beautiful person you are becoming inside and out.✨
Dedicated to all the magical women in my life. .YOU ARE MY EVERYDAY INSPIRATION. Thank you 💕🍑 #Pilates #classicalpilates #loveit #workout #pilateslover #pilatesfriends #pilatesforlife #pilateslifestyle #healthylifestyle #healthyliving #healthybodieshappyminds #healthylife #strength #feelgood #goodenergyflow #lovebody #mindbodyspirit #naturalmovement #internationalwomensday #thewomeninmylife #loveyourself
IT’s that time Mamas.☀️ 👙 . I know the weather has felt less than warm and sunny lately, (at least here)but SPRING is officially on the horizon 🌸and that means Beach 🏝 Pool 🏊 Spring Break and all kinds of fun stuff!🕶🌻☀️ . And every Mom DESERVES to feel rocking in their swimsuit.💃🏼💃🏼 . WHETHER you have 10-15 lbs to lose, want to tone up, want to build some muscle, OR just want to start working on a healthier lifestyle AND can commit to 30 minute workouts in your living room along with following a custom nutrition plan ..... . Then this is going to be your solution! . I am accepting up to 8 new women in this group on a first come, first serve basis so that we can get you geared up and ready to go!😍 LETS DO THIS! . Application in bio ☝🏻☝🏻☝🏻☝🏻☝🏻
Dinner 🍴 recipe goin’ back in the rotation! . Do you ever forget about a recipe? Maybe it got overlooked?! That’s what happened with this one. . My family loved it and the only thing I changed was for hubby, so he got everything but the pepper. He’s so picky.🙄 . Anyway, these chicken stuffed bell peppers are delish and you’ve got to try it! Healthy and flavorful so you can feel good about serving it. . What you need: 4 medium bell peppers, cut in half 2 tsp olive oil 1 cup chopped onion 3 clove Garlic, finely chopped 1 1/2 pounds raw chicken chopped into 3/4" pieces 1 tsp chili powder 1 tsp cumin 1/2 tsp sea salt 1/2 tsp ground black pepper 1 cup low sodium no salt added tomato sauce 2 cups cooked quinoa 1 cup canned black beans, drained 1 cup frozen corn kernels 5 Tbsp cilantro, reserve some for garnish Juice of 1 Lime 1 cup Monterey jack cheese . Directions: . • Preheat oven to 375 • Place bell peppers in a large baking dish; set aside • Heat oil in a large nonstick pan over medium heat • Add onion, cook - stirring frequently for 4 min or until onion is translucent • Add garlic, continue to stir for 1 min • Add chicken, chili powder, cumin, salt, pepper; cook - stirring often for 5 min or until chick is no longer pink • Add tomato sauce , quinoa, beans, corn, cilantro and lime juice. Reduce heat to medium-low, cook stirring occasionally, for 3-5 min or until heat through • Add heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with foil • Bake each pepper for 35 min, or until pepper are tender; remove foil • Top each evenly with cheese,bake for 3 minutes or until cheese is melted • Service with a sprinkle of cilantro & hot sauce (optional) . For my Fixer friends this counts as 1 💚 1 💛1 ❤️1/2💙 Enjoy.
Major shoutout to @edible_monster and @marygordon for joining me Early Bird 🐦Fit Club style. . You are two strong women with no excuses and I appreciate you showing up! . Accountability works like that.:) And I have to admit there were times in my workout today that I wanted to stop 🛑 but knowing you ladies where watching helped me to push through!! . So thank you so much and I can’t wait to see you tomorrow. We crushed it! Way to #MonSLAY
Scored some good reads at the library yesterday. 👌🏻 Now if only I could disappear to the beach 🏖 for a weekend and relax, soak up the Vitamin D and read all day long! Doesn’t that sound amazing?
I will never tell you that eating healthy or working out consistently is easy.✨ . It is hard freaking work to get up day in and day out and show up and exercise and push myself. . It is hard freaking work to plan and prepare healthy meals for my family. . There are no short cuts or quick fixes to living a sustainable, healthy lifestyle. . It takes determination, a no give up attitude, mindset shift, belief, a supportive group of people, understanding that it will take time, patience, and you guessed it Hard Freaking Work!! . Is it worth the effort? You know I’m gonna give you a big Hell Yes!! . The biggest change that I thank 🙏🏻 God for everyday is finding my Worth and Belief within myself again. . If you have no belief and feel you are unworthy, what do you have? . So thankful on this Thursday that I made the decision to act to change my whole life. There is not one aspect of my life that hasn’t been positively touched because of the hard work that I’ve gone through and continue to go through. . It’s tough, but I’m here to help when you’re ready to receive it. Much love to you Mama. Shine bright.❤️
AAAARE YOUUUU REAAADYYY? #tomorrow 💪😜😋👍 #MARCHMATNESS #STAYTUNED #Pilates #classicalpilates #pilateslover #pilatesfriends #pilatesforlife #pilateslifestyle #healthylifestyle #healthyliving #healthybodieshappyminds #healthylife #strength #feelgood #goodenergyflow #loveyourself #lovebody #mindbodyspirit #naturalmovement #workit #feelit #loveit #contrology #wholebodyworkout #conciousmovement #movetolearntogrow #posture #pilatesmethod #matwork
If you are anything like the me of 4 years ago who had trouble sticking with a home fitness program or getting to the gym, constantly giving up, starting over, and getting super frustrated then this is for you!! . I know how tough it can be to get up and get moving before work and the kiddos, and what I have found to be essential is having Accountability and Support. . Join ME Monday, Tuesday and Thursday mornings in March at 6:15AM where we will hop on our Virtual Gym via Zoom. . It is super easy and free so no worries. Once you have signed up with zoom and I can tell you how, really easy then I will share our clickable link so we can all join in and see one another, chat for a few minutes and then get to Werk!! . Need workout ideas, no problem I got you covered and you can try Streaming the workouts that I use for for a 2 week Free Trail. . Just let me know ahead of time, and I will get you started!! . If you have friends or family who are struggling, invite them! . On Sunday I will move everyone who would like Support and Accountability to our Closed Group and we will get going. . I am so excited to do this with you!! Let's Move it in March!! . Whose in?!!
Buns a blazin. 🔥 I mean who doesn’t want to work their back side? We know it’s going to be in a bathing suit soon!!😄 . When I first saw this move, I wondered 🤔 how I could keep the dumbbell stable. . Then I found the key is to find that sweet spot sitting behind your knee and keeping it bent enough to keep it pretty still. . The dumbbell will move just a bit but shouldn’t fall out if you squeeze it tight enough. . You can add this in to your leg day routine hitting the meds of your glutes and hamstrings. It’s so good you guys you gotta try it. . Key 🔑: -Keep your back flat and abs tight so you can minimize movement in your hips - Draw your foot straight up and then moving over behind your knee that is grounded - think like your pushing a weight up behind you as you make the first lift 3*10 On each leg my friends....
I push myself, because I can.👊🏻 . Day #33 and this program keeps reinforcing not too play it safe, but instead to push your limits. . And I continue to see and feel my body getting stronger because I committed to doing the best I possibly can with this program. It’s all about progress and no comparison. . My 7 year old saw that others in the program were lifting heavier weights and she asked me why I wasn’t using the same weight.....and I said that I have to lift what I can handle and that this isn’t about comparing myself to the creator of the program. It’s about doing the best that I can do.😊 . So on that note 📝...... Here is a booty burning circuit that I wanted to give you because it’s tough, because you can feel your buns and hamstrings working, and because it’s challenging. . I did 3*10 of each exercise. You have to listen to your body and recognize where you are in strength. . Maybe that means making adjustments like taking the loop out or using less weight. You have to do what works for you.🌟 . Monday is such a great time to start. Wipe the slate clean and start expecting more of yourself because you can do it.👊🏻
“And the day came when the risk to remain tight in a bud was more painful then the risk it took to blossom.” from ~You are a Badass~✨ . It was at this point, I said I’m done. I’m done living in fear of what others might say, I’m done saying no to me, I’m done putting everyone ahead of myself and leaving me on the back burner. I AM Done. . So I started doing things differently. I started to say yes to me and started giving a damn about myself. . I started to work on me from the outside in and Lord knows I had lots to work on and restore on the inside. . So I started to do a little bit each day. Reading 📖 Exercising my body 🧘♀️ mind and soul 🌱Nourishing my body and getting surrounded with people who wanted to change just like me. . And for the first time, I felt strong. I felt powerful. It felt good to make healthy and positive choices in my life and having the support to stick with it. . And I’m telling you now that if I can make these changes, then so can you. You have the power within you. It’s already there. You just haven’t become aware of it. And I can help you tap into that. . February 25th we are starting our **YOU are a BadAss**wellness online group. . It’s for Mamas just like you, who are on the verge of finding their strength, their power, and starting to own it, but need that support and guidance and the right tools, just like I did. . Together we will strengthen our mind, body and health and start to feel really really good while releasing the fear and gaining back our confidence. . I have just 4 spots left for brand new Mamas that I have never worked with. So if this is speaking volumes for you, then please reach out via DM and reserve your spot ASAP! . I can’t wait to link arms with you and help you move forward and overcome what’s been holding you back. And we will do it together. One step at a time.❤️
Quads & Hammies 🔥 . Grab your sliders or your washcloths because your gonna love these hurt so good leg exercises.👊🏻 . I did a 25 minute cardio workout with my friend this AM and then I knocked out my Leg day workout from 80 Day and it killed me. . Like, it hurts me to walk up or down the stairs. I feel like I am in slow mode. . We would start with weights and do one set of 15 of a leg exercise and then burn it out right after with a slider exercise. It was challenging! . So here are a few of my favorites from today’s workout. If you have washcloths then you can take them over to your hardwood floors. . If you really want a good burn, I recommend 2*15 of each exercise both sides. You got this! . If you want something you’ve never had, you gotta do something you’ve never done. You got this!
Signature movement pieces... These can change over time and are movement sequences which your body needs to express in completion of something or to embody something new which it hasn't experienced before and is needing or wanting to. It's like either healing an old pattern in the body or introducing and establishing a new one which represents where you are currently "at" in your life. It's non-verbal communication of needs and wants, and non-verbal healing. In Dance Movement Therapy we study how we move on different planes and dimensions which different aspects which represent communication (360 degree movements such as turning), how we present ourselves to the world (vertical or side-to-side) and decision making (forwards and back). I just did this authentically on the spot and it basically covered all 3 areas, which tells me something about my own personal current state. What's your signature movement? 👣😊💜 Ps sorry Gracie the cat! I stepped on her paw 😳❤️ #dancemovement #dancemovementtherapytechniques #creativedance #signaturemovements #danceforlife #dancetoheal #healthybodieshappyminds #expressyourself #loveyourself
VALENTINES OFFER ALERT 💞💖💓💕💗🙌🙈😺 Who doesn't just LOVE a great opportunity to celebrate the one you adore😍? And a great and fun love themed class?! . 💞 For your partner😍, for your lover 😈 or for your best friend🙌 just an amazing way to get to move your sexy bodies together . ✌😋✌ Book the first duet for only £45 * Book a block of 10 classes for £500* Feel the love and share it !💞💗 . . . . . . . *Offer valid until 14th Feb 2018 . . #Pilates #classicalpilates #workit #feelit #loveit #workout #pilateslover #pilatesfriends #pilatesforlife #pilateslifestyle #healthylifestyle #healthyliving #healthybodieshappyminds #healthylife #strength #feelgood #goodenergyflow #lovebody #recovery #journey #mindbodyspirit #naturalmovement #pilatesisfun #valentinesday #valentinesoffer #lovers #lovewithpilates #allyouneedislove #andpilates
Hold The Vision. Remember YOUR Why 💪🏽❤️ Happy #flexfriday Instagrammers! . . . #gymselfie #emptygym #smile #blurrypics #healthiswealth #holdthevision #rememberyourwhy #ninjawarrior #ninjavsninja #flex #healthylifestyles #weightlifting #healthybodieshappyminds #surgesupplements #surgebcaas #surgepreworkout #motivation #goals #shouldersandarms #biceps #dreadlocks #mydreads #anw10 #fitnessmom #fitmoms #utahfitness #dreadshare
• We Are Doing It • Can't believe this girl and I are on our way to running a fully fledged fitness studio! 💙🤸🏼♀️ It's small and perfect in its own little way but there is so much room for growth and so much potential for this little thing we have 🌿 _ There was a moment or two where we doubted and there will always be those moments but Meggy - we have got this 👌 Rome wasn't built in a day and we have time to make it everything we want it to be 💙😘
Me too! I’ve been there and done that and hey still do, but let’s encourage each other and focus on what truly matters; the moments and being fully content with ourselves, the ppl and blessings right now. Whole self healthy! #insideout #forgetwhatsocietysays #livehappy #freedom #lifecontentment #healthybodieshappyminds #laughter
The other night at the natural history museum I found these samples of twisting and spiraling in nature. It is the strongest structure, as you can see horns to attack and shells to protect all tiwst and go round. and I thought...the same in Pilates and movement! we work in plates V (heels together and toes apart) because this spiraling of the thigh bone gives us stronger hips. The key-hole mechanism at the arms spirals the arm bones in the shoulder joint to find more integration of the arm movement into the rest of the body. Also, in herniated discs rehabilitation, rotation of the spine has proven to be beneficial for the healing and strengthening of the annulus , protective of the NP. If you don't want to believe Pilates, believe nature! #classicalpilates #healthylife #feelgood #healthyliving #healthybodieshappyminds #pilateslover #pilatesforlife #pilateslifestyle #healthylifestyle #mindbodyspirit #Pilates #lovebody #workout #naturalmovement #goodenergyflow #contrology #journey #strength #pilatesisfun #wholebodyworkout #recovery #pilates #pilatesmethod #posture #conciousmovement #movetolearntogrow #workit #feelit #loveit #pilatesfriends
Couples that crush it together share Sweaty 💦 kisses! Proud of my man.❤️ Happy Friday!!
Book 📖 3: The Energy Bus 🚌 by Jon Gordon . It’s amazing how when I first read this 2 years ago that some things really hit me because of what was going on in my life at the time, as opposed to now I have grabbed onto different information as I’ve evolved since then. . This book truly helped me to take a hard look at where my Energy was in my own life. Is it positive? Is it negative? When is it low? When is it high? Do I have Energy vampires in my life? . And I remembered that a couple of years ago I had people in my life that were sucking me dry of positivity. Like I always felt drained after being around them. . And Jon Edward writes, “”The heart ❤️ acts as an emotional conductor and radiates how you are feeling to every cell in the body, this Energy field can be detected up to 5-10 feet away.” Wow 😮 that is so powerful!!! . Then he writes, “The heart’s electromagnetic field is 5,000 times more powerful than the brain.” Crazy!! . And maybe you’ve experienced this too but I have walked up to someone and before I even spoke to them I could feel their energy was soooooo low, it was like a cloud in the air. You really can feel it! . I’ve also experienced those people and thank God I have many in my life that when you get close to them you can feel the love they have in their heart. You can feel their happiness and their genuineness. . And it just made me realize further that, that is all I want to be surrounded by. People leading their lives with heart, positivity and encouragement. I feel so blessed to be surrounded daily by family, friends, and my amazing Teammates who are Positive Energy Givers. . So take inventory of who you are surrounding yourself with. Are they dragging you down or are they a magnetic force pulling you up with love 💕 and positivity? Which would you rather? . I believe life is too short for anything except love and encouragement and hope. 💗 . A great read for anyone wanting to turn their energy around or inspire others to get on the positive Energy Bus with you.
I’ve made it through WEEK 1!!🙌🏻✨🎊 . Good vibes flowed all through this week as I embarked on my 80 Day journey of Timed Nutrition and new workouts daily using some equipment that I had never used before like the sliders and loops. . And it wasn’t long before I realized how vital eating before and after my workout was for my energy levels. 🙏🏻 . I never thought I could even stomach eating early in the morning, but when I committed to this program, I made the decision to TRUST the process and not do what I wanted to do. . And to Not make it Katie’s meal plan. I am in no way a nutritionist and won’t pretend to be. So trust is the only way to go. . I realized by Day 2 that I was eating in the wrong Calorie bracket. . I noticed I was hangry and irritable and starving. And the creator, Autumn advised us to move up a bracket or to the maintenance plan especially if you are experiencing what I mentioned above and if your goal is to not lose weight but rather build lean muscle. That was me!🖐🏻 . So I made the switch to plan C and loving it! . I feel so energized just by eating more and the right things at the right time. I was definitely nervous to try this plan, but I am so happy that again, decided to TRUST the process because my energy is through the roof! . Now my body on the other hand is super sore! But that’s normal. New workouts and new exercises with using new equipment and weights will do that to the body. I’ve been making sure to hydrate, eat on time, Use our muscle roller and take some hot baths and that is helping! . So if you’ve started this program and not following it 💯 I encourage you to do so. You’ll get the results Autumn promises but not by doing it half way. If your going to commit, like anything in life, do it all the way! . Tomorrow is rest day and I cannot wait to see what awaits me in Week 2. Let’s do this!
Day 1 of 80✨ We were asked to share Why we said yes to starting this 80 Day program which entails timed nutrition and 80 different workouts ranging from intermediate to advanced and for me at this stage...it’s about challenging and pushing myself. . Leaning into something new and different. The timed nutrition scared me to death. And I’ll admit I had thoughts of not doing that piece because it may be “inconvenient” at times. And then I caught myself and thought, oh no you don’t! You can’t let yourself off the hook. oh my gosh...what? I can’t be inconvenienced?!! Did I really think any part of this would be easy? Is easy what I want with the nutrition piece? And no. It’s not. It’s time to change it up and trust the process even when it’s not convenient. . I’ve done hard before, I can do it again and I’m here to show other Mamas that if I can figure it out and make it work, then so can YOU. . So this particular exercise challenged the heck out of me but hey it’s day 1 and I’m only go by up 👆🏻from here. #wecan #momscandohardthings
Stretching bending beating the January Blues!🤸♂️ Happy nearly midweek all!! Love and Smiles x😊🙏 * * * * #yogaforever #peace #practicemakesperfect #yogalover #bendy #fit #yogainspiration strength #iyogamom #yogaeverydamnday #yoga #instagood #iyogamom #iyogi #yogini #yo #yogagirls #yogi #yogalove #peace #thisgirlcan #january #beatthejanuaryblues #relax #meditation #newstart #health #selflove #healthybodieshappyminds #vegetarian #mentalhealth #mentalhealthawareness
So you know how my hubby asked me to join him in reading 52 books 📚 in 52 weeks? . Well at first I thought it was going to be a Team kinda thing, but he is turning it up and making it a full on competition!😆 I should have known.🙄 . So he’s definitely keeping me accountable and on my toes with all of his banter. Lol! I finished my book called “Leadership” on Sunday and I found it to be quite businessy. 😐 . Don’t get me wrong I’m the CEO of my own online business and I did find some useful tips bits in there as far as understanding what kind of qualities make successful leaders but I don’t have to come up with products or product launches or any of the advertising of those, thank goodness our amazing company does that for us. 😅 . Much of the book was about companies going down hill and how new CEOs were hired to make complete turn arounds. I think if it would have been more in story form and less case study like I would have enjoyed it more. . So getting into my new book which I am psyched about! I’ve been a Simon fan for awhile and love all of his YouTube videos. I find him charismatic and think I’ll get a lot more out of this book. . Week 2 and book 2 here we go! If anyone wants to do this with me I’m happy to have a friend.:)
Snow ❄️ day yesterday, 2 hr. delay today, loads of laundry behind me...and this is why I werk out everyday!!😄😅😂 Sweating is therapy, I don’t care what anyone else says. I was feeling the tension build with the crying and fighting and now I feel like nice Mom again. Lol!! Happy Friday Mamas!!
“Today is a day of happiness and peace. I am grounded and centered. I am grateful for my beautiful life that is filled with many blessings. I move through my day with consciousness, grace, and love.”💗 . It’s amazing how the power of your thoughts can literally change your life. #thoughtsarepowerful #morningaffirmation #changeyourmindchangeyourlife
Introducing Katie’s retreat/playroom/workout/yoga space! Multifunctional. Lol! . If you saw my story today and in previous ones, the goal was to clear out my office and make that my yoga space (as well) but in order to do that I had to start clearing the basement area out and make a space for what I would bring down here. . So I got to work throwing out more junk from the basement and cleaning it up and I stumbled upon our old exercise mats which will actually work out quite nicely. All I have to do is bring my laptop down with me and I’ve got the warm lighting, a space to exercise, plus it’s actually a nice temperature down here due to all the exposed duct work on the ceiling. Keeps it quite comfortable and cozy down here. . Who knew that our basement would go from just a storage space to having more of a purpose?! Love it when that happens.:)
Incase no one told you today: YOU are beautiful, you are loved,💗 you are needed, you are strong, you are enough. I think it’s important that YOU know that.❤️
“YOU are entirely up to YOU. Isn’t that beautiful?”-Autumn . You are in control. You have choices. You make the decisions. You have a choice as to who you surround yourself with and you have a choice in how you are going to live your one life. . Will you sit around for another year and keep hoping and wishing for things to change, or will you rise up and stand up for you? . I sat still for a long time because I was scared. I let fear control me. This continued for years until I woke up from the big snooze and realized time was passing me by and I had remained unchanged. . It was up to me to change my circumstance. Not up to my husband. Not up to my family. Not up to my friends. It was up to me. . I reached out for help because I finally realized that I could and I would live better. Not living in survival mode anymore, not letting the anxiety control me, but to take my power back. . And let me just say here, that if I can do it Mama, so can you. . If you’d like to know more about what it is that helped me find more balance, inner strength, more happiness, less anxiety in my life, then I’m here📲 to help you. Trust and believe that you can do it too.✨
I’m always so sad to see Christmas 🎄 go. There is so much preparation and planning beforehand, and then in a blink of an eye it’s over. . Moving forward into the New Year 🎇I plan to keep the Spirit 🙏🏻 of the season, spreading joy and positivity throughout. Especially on social media, Why be the Grinch👈🏻 when you can be the 👉🏻Light✨?! . . Someone was the Light for me and helped me to change my complete outlook on life and find my Strength again. . It’s my hope to be that for many others in 2018 whether it’s joining me in working on their health/fitness/balance or joining our Team and helping them begin their own online business and connecting their purpose with their potential. That’s what gets me pumped each and every morning I wake up. 🔥 . So now that we are about to say goodbye to 2017, what are your hopes/goals/dreams moving into 2018?
When you think your all set up with the kiddos’ presents 🎁 and then you see an email that says “Delivery Rescheduled” until after Christmas 🎄 .😂 I wanna cry but no time for that, all I can do is brave the mall early this morning in hopes to find what I’m looking for.🤞🏻 . Made sure to whip out my workout this morning because I am in need of that sweat therapy and harnessing my “namaste all day.” . Anyone else have to shop today?!!!
Shout out to our Friday Fit Club! @bulldawglm @melissa_m_macik @livsweet75 Thanks for showing up to workout with me!! You u all rock. And yes my booty is on Fiya 🔥 but that’s a good problem to have right?! . To all my Mamas getting their last minute shopping in, don’t forget to do something for you today. Remember, we have to put our Oxygen masks on first. Happy Friday!!
Not gonna lie, my saddlebag area is one of those places that I picked apart and just loathed for years. . I’ve made peace with it now but doesn’t mean that I’m not always working on that area. And today’s workout is all about the Booty.👊🏻 And I’m in 😍! . Brand new moves that I’ve never done and I could feel it right in the battle zone 🎯!!🙌🏻 . Finally a workout that’s gonna help shape that area and by Spring Break, it should be lookin’ good.👌🏻 😎 . Did you know you can try these workouts for free? Yes!! Hit me up and I’ll help you get set up. Happy Thursday!! 4 more days until Christmas 🎄 but whose counting?!🙋🏼♀️😉
OH YES BABY #healthylife #classicalpilates #feelgood #energy #healthyliving #healthybodieshappyminds #loveit #pilateslover #pilatesforlife #pilateslifestyle #pilatesfriends #healthylifestyle #mindbodyspirit #Pilates #lovebody #workout #naturalmovement #behappy #loveyourself #goodenergyflow #pilatesismytherapy #pilatesisforeverybody #contrology #journey #pilatesisfun #strength #matwork #wholebodyworkout
Can you guys give it up for Joyell?!! . Joyell had gone through some tough changes with losing a loved one as well as recuperating from surgery. . Despite all that she was going through, she decided that focusing on her health and wellness would be the best thing she could do for herself. . So she committed to our newest 80 Day program and she saw it through!! . With a total loss of 14.8 LBs and 17 inches, she had found herself again. . Joyell said, “I’ve seen a complete shift in my mind. It has helped restore belief in myself and what I am capable of. I feel much stronger with cardio and pure strength. My energy levels are higher and I am sleeping much better.” . This is just one amazing woman who made the decision to go for it and see it through. Is that you too? . I am committing to this program and starting our next challenge group on 🎉January, 15th. 🎉 . If you have started thinking about making YOU a priority, then join us. . We have this awesome new program, but no worries if it’s not your jam we have a ton to choose from. . So let’s link arms and Commit together, work hard together, and get results together and feel amazing in the New Year!! . I’m taking on just 5 new clients to join us. ✨ 📲 RSVP ASAP ✨to grab your spot!! Or write ME down below!! Let’s start 2018 off right and do this together!! . . #healthychoices #makeyouapriority #wellnessjourney #2018goals #youareworththeeffort