Nancy Bond, MPH - Creator

Nancy Bond, MPH - Creator (@completephysique)

Bio:Online Personal Training for Women Lifestyle Program Customized Workouts🏋🏻‍♀️ Yummy Recipes 🥣 Accountability 👭 Real results for real women

1266 posts      730 followings      1442 followers      252 tags

Stories

Highlights

Always remember where you started...
2 years post partum and I have to remind myself of this often.  It’s been one hell of a process getting back to feeling like “me” again.  I was not the person on Instagram who at 8 months post partum looked exactly like they did before getting pregnant. I’m in my mid 30s, I had a child who did not sleep...it has taken me 2 years to get here but damn it feels good to be back (almost).
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A few factors effected my progress and held me back and I want to share them with you in case someone out there is struggling because these are things we don’t talk about that need addressed.
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1. I realized at 20 months post partum that I had a huge separation (3.5 finger width) in my abdominals (diastasis recti). This was effecting everything from how my stomach looked, to how heavy I could lift, to being able to take care of my daughter.  It took months to correct and heal and I just got cleared in July for all core activity.  If you are struggling like this, I encourage you to seek out help from a physical therapist who specializes in pelvic floor rehab.
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2. I got my IUD taken out.  I just didn’t feel “right.” I had it inserted at 6 weeks post because it was one less thing to had to remember to do but I will never get one again.  It wrecked havoc on my hormones and put me into peri menopause.  Once it was taken out (20 months post as well) my body immediately dropped weight and fat and started working normally again.
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3. My child starting sleeping through the night.  THIS IS HUGE.  Sleep is so important and if you aren’t sleeping well it’s going to effect how your body holds weight and body fat, not to mention the sugar and carb cravings that go with being sleep deprived.  If your child isn’t sleeping well, you aren’t sleeping either.  Give yourself some grace until you get a good nights sleep consistently.
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All of that being said, I’ve been following the @completephysique methods of eating and working out which has been what has kept me sane, given me energy, and helped me get back to feeling like “me” again. #postpartumbody #2yearspostpartum #noexcuses #fitmoms #momswholift #bodyafterbaby #transformation

Always remember where you started... 2 years post partum and I have to remind myself of this often. It’s been one hell of a process getting back to feeling like “me” again. I was not the person on Instagram who at 8 months post partum looked exactly like they did before getting pregnant. I’m in my mid 30s, I had a child who did not sleep...it has taken me 2 years to get here but damn it feels good to be back (almost). . A few factors effected my progress and held me back and I want to share them with you in case someone out there is struggling because these are things we don’t talk about that need addressed. . 1. I realized at 20 months post partum that I had a huge separation (3.5 finger width) in my abdominals (diastasis recti). This was effecting everything from how my stomach looked, to how heavy I could lift, to being able to take care of my daughter. It took months to correct and heal and I just got cleared in July for all core activity. If you are struggling like this, I encourage you to seek out help from a physical therapist who specializes in pelvic floor rehab. . 2. I got my IUD taken out. I just didn’t feel “right.” I had it inserted at 6 weeks post because it was one less thing to had to remember to do but I will never get one again. It wrecked havoc on my hormones and put me into peri menopause. Once it was taken out (20 months post as well) my body immediately dropped weight and fat and started working normally again. . 3. My child starting sleeping through the night. THIS IS HUGE. Sleep is so important and if you aren’t sleeping well it’s going to effect how your body holds weight and body fat, not to mention the sugar and carb cravings that go with being sleep deprived. If your child isn’t sleeping well, you aren’t sleeping either. Give yourself some grace until you get a good nights sleep consistently. . All of that being said, I’ve been following the @completephysique methods of eating and working out which has been what has kept me sane, given me energy, and helped me get back to feeling like “me” again.  #postpartumbody  #2yearspostpartum  #noexcuses  #fitmoms  #momswholift  #bodyafterbaby  #transformation

Look no further to shred up your upper body!  This giant set is a killer for the shoulders and also works your back, chest, and core💪🏻
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Perform each move for 30 seconds for a total of 3 sets with NO REST between sets.  Your upper body will be screaming and you’ll be cursing me (you’re welcome)🤬😬😏
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I like this as a finisher after an upper body day but you could also use it as a warm up/pre exhaust set.
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Comment below and tell me how it feels!#upperbodyworkout #giantset #feeltheburn #girlswholift #momswithmuscle #bodyweighttraining #onlinefitness #completephysique

Look no further to shred up your upper body! This giant set is a killer for the shoulders and also works your back, chest, and core💪🏻 . Perform each move for 30 seconds for a total of 3 sets with NO REST between sets. Your upper body will be screaming and you’ll be cursing me (you’re welcome)🤬😬😏 . I like this as a finisher after an upper body day but you could also use it as a warm up/pre exhaust set. . Comment below and tell me how it feels! #upperbodyworkout  #giantset  #feeltheburn  #girlswholift  #momswithmuscle  #bodyweighttraining  #onlinefitness  #completephysique

I love a good ass kicking, dripping in sweat workout and this months @completephysique workout written by Nina did not disappoint. This was just one of 12 circuits in the workout and it was a doozy. My legs and butt are going to be feeling this tomorrow for sure!  This particular set was a 4 minute TABATA super set.
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I always try to do all of the workouts we push out to clients not only because I enjoy them, but I want to know what they are feeling.  I also think it’s important for them to see me doing the same workouts as them and struggling sometimes because hello we are all just trying to live our best lives and be the best version of ourselves.  That’s one thing I love about my clients; they are so incredibly supportive of one another and are always cheering each other on.  Our private Facebook group is a wonderful little community of women.  I would much rather have a smaller, tight knit group of women to work with then an inflated number with a bunch of pain in the asses (been there, done that). 👭👭
Never miss a Monday ladies! #nevermissamonday #workout #lookgoodfeelgood #fitmoms #girlswholift #momswithmuscle #intervalcardio #womensupportingwomen #onlinefitness #personaltrainer #completephysique

I love a good ass kicking, dripping in sweat workout and this months @completephysique workout written by Nina did not disappoint. This was just one of 12 circuits in the workout and it was a doozy. My legs and butt are going to be feeling this tomorrow for sure! This particular set was a 4 minute TABATA super set. 😵 I always try to do all of the workouts we push out to clients not only because I enjoy them, but I want to know what they are feeling. I also think it’s important for them to see me doing the same workouts as them and struggling sometimes because hello we are all just trying to live our best lives and be the best version of ourselves. That’s one thing I love about my clients; they are so incredibly supportive of one another and are always cheering each other on. Our private Facebook group is a wonderful little community of women. I would much rather have a smaller, tight knit group of women to work with then an inflated number with a bunch of pain in the asses (been there, done that). 👭👭 Never miss a Monday ladies!  #nevermissamonday  #workout  #lookgoodfeelgood  #fitmoms  #girlswholift  #momswithmuscle  #intervalcardio  #womensupportingwomen  #onlinefitness  #personaltrainer  #completephysique

Why is it that all the old men make comments to pregnant women?  I have had so many of my clients (myself included) deal with asshole comments about their weight and body from old dudes who either think their being funny or just don’t know any better.  I shit you not, I had one call me “fatty mcfatbutt.” Now if you know me personally I am sure you can imagine the slur of curse words that came out of my mouth.  He’s lucky I didn’t kick him right in the nuts👊🏻
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But seriously. Who says that shit? Pregnant women are already super sensitive and hormonal.  We are well aware our bodies are changing in a way we have no control over. We know we are gaining weight. We know our bodies don’t look the same. Pointing that shit out is down right rude and disrespectful.
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If you don’t have anything nice to say. Then kindly move your ass along and keep your mouth shut.
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Note: I was about 7 months pregnant is this picture.
#pregnancyproblems #ifyoudonthaveanythingnicetosaydontsayanythingatall #keepyourcommentstoyourself #middlefingersup

Why is it that all the old men make comments to pregnant women? I have had so many of my clients (myself included) deal with asshole comments about their weight and body from old dudes who either think their being funny or just don’t know any better. I shit you not, I had one call me “fatty mcfatbutt.” Now if you know me personally I am sure you can imagine the slur of curse words that came out of my mouth. He’s lucky I didn’t kick him right in the nuts👊🏻 🤬 But seriously. Who says that shit? Pregnant women are already super sensitive and hormonal. We are well aware our bodies are changing in a way we have no control over. We know we are gaining weight. We know our bodies don’t look the same. Pointing that shit out is down right rude and disrespectful. 👿 If you don’t have anything nice to say. Then kindly move your ass along and keep your mouth shut. 🤐 Note: I was about 7 months pregnant is this picture.  #pregnancyproblems  #ifyoudonthaveanythingnicetosaydontsayanythingatall  #keepyourcommentstoyourself  #middlefingersup

Stressed spelled backwards is Desserts.  Coincidence? 🤔
Persistent stress unleashes hormones (specifically cortisol) increases our appetite causing many of us to turn to food for comfort.  High cortisol levels combined with high insulin levels in part are why we reach for high fat or high sugar foods (or both). If the stress doesn’t go away, this can lead to a cycle of overeating and thus, weight gain.
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BUT overeating and increased cortisol levels aren’t JUST to blame for weight gain ☝🏻People who are constantly stressed also get less sleep, exercise less, and tend to drink more alcohol…all of which can aid in excess weight gain.
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If you are in a high stress work or home environment, it might be hard to combat stress.  Finding healthy ways to distress and decompress is important if you are trying to lose weight, stay fit, or have stable mental health.
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Meditation can greatly help reduce stress.  Go to a yoga class or try deep breathing or relaxation techniques.
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Exercise! It is proven to decrease stress, increase your energy levels, and improve your mood.
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Getting support from friends and family can help buffer stress.  Knowing you have a support system who you can talk (read: vent to) and being able to engage in social activities is important for overall balance.
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How do you combat stress? Comment below 👇🏻#stress #letstalkaboutstressbaby #stresseating #eatingyourfeelings

Stressed spelled backwards is Desserts.  Coincidence? 🤔 Persistent stress unleashes hormones (specifically cortisol) increases our appetite causing many of us to turn to food for comfort.  High cortisol levels combined with high insulin levels in part are why we reach for high fat or high sugar foods (or both). If the stress doesn’t go away, this can lead to a cycle of overeating and thus, weight gain. 🍔🍕🍩🍪🍫🍰🧁🍞 BUT overeating and increased cortisol levels aren’t JUST to blame for weight gain ☝🏻People who are constantly stressed also get less sleep, exercise less, and tend to drink more alcohol…all of which can aid in excess weight gain. . If you are in a high stress work or home environment, it might be hard to combat stress.  Finding healthy ways to distress and decompress is important if you are trying to lose weight, stay fit, or have stable mental health. ... Meditation can greatly help reduce stress.  Go to a yoga class or try deep breathing or relaxation techniques. 🧘🏻‍♀️ Exercise! It is proven to decrease stress, increase your energy levels, and improve your mood. 🏃🏼‍♀️ Getting support from friends and family can help buffer stress.  Knowing you have a support system who you can talk (read: vent to) and being able to engage in social activities is important for overall balance. 👫👭👬👫👭👬👫👬👫👭👬 How do you combat stress? Comment below 👇🏻 #stress  #letstalkaboutstressbaby  #stresseating  #eatingyourfeelings

I’ll start tomorrow...
The problem with this statement is that for most people tomorrow turns into next week which turns into next month which turns into next year. Before you know it not only have you put off being healthy and fit but you’ve gained even more weight and body fat...and the cycle continues.
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Maybe you aren’t ready yet.  Sometimes we have to be at our lowest point to decide we need to get our shit together.  When you ARE ready it’s so important to make sure you are on a solid program that is written for YOU, otherwise, you will get frustrated because you aren’t seeing results and you will quit or you will do some extreme dieting and exercise program that might get the weight off fast but is not sustainable in which you are left right back to square one.
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Check out the progress pictures of one of my clients and dear friend. She went from being super fit to being at her heaviest weight in her life.  She felt like shit and wasn’t happy with herself.  Instead of putting it off until tomorrow she took off and never looked back. There is a 6 month time frame of healthy eating, hard workouts and mindful celebration meals between the left and the right photos.  It takes months to build lean muscle and lose body fat and consistency.
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Stop putting it off and start NOW!  Check out my program for customized workouts, meal plans, recipes and more! #progress #consistencyiskey #burnfat #loseweịght #buildmuscle #girlswholift #noexcuses #fitgirlseat #startnow #completephysique

I’ll start tomorrow... The problem with this statement is that for most people tomorrow turns into next week which turns into next month which turns into next year. Before you know it not only have you put off being healthy and fit but you’ve gained even more weight and body fat...and the cycle continues. . Maybe you aren’t ready yet. Sometimes we have to be at our lowest point to decide we need to get our shit together. When you ARE ready it’s so important to make sure you are on a solid program that is written for YOU, otherwise, you will get frustrated because you aren’t seeing results and you will quit or you will do some extreme dieting and exercise program that might get the weight off fast but is not sustainable in which you are left right back to square one. . Check out the progress pictures of one of my clients and dear friend. She went from being super fit to being at her heaviest weight in her life. She felt like shit and wasn’t happy with herself. Instead of putting it off until tomorrow she took off and never looked back. There is a 6 month time frame of healthy eating, hard workouts and mindful celebration meals between the left and the right photos. It takes months to build lean muscle and lose body fat and consistency. ☝🏻 Stop putting it off and start NOW! Check out my program for customized workouts, meal plans, recipes and more!  #progress  #consistencyiskey  #burnfat  #loseweịght  #buildmuscle  #girlswholift  #noexcuses  #fitgirlseat  #startnow  #completephysique

40 pounds in 40 weeks...
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That’s basically a pound a week🤷🏻‍♀️ I thought I would gain 20-25 pounds and be jumping and squatting right up until the baby came...oh boy was I wrong.
🤦🏻‍♀️
I dealt with SI joint issues and hip/low back pain for years but had gotten to a point where I knew my limit and what exercises caused flare ups.
🙅🏻‍♀️
Once I got into my late second trimester, those underlying issues poked their nasty little heads out and made it really difficult to walk and sit comfortably let alone squat with weight or perform high impact cardio.  I lost A TON of muscle in my legs and butt and gained more weight than I intended, not because I was eating poorly and not working out (I ate exactly the same) but because I couldn’t perform intense workouts or compound lifts.
🏋🏻‍♀️
If I had to do it over I would absolutely 1. Go to weekly prenatal yoga 2. Perform workouts in the pool 3. Listen to my OB when she suggested I see the PT who specialized in pelvic floor rehab.  Had I done those things I might have gotten some relief and been able to be more comfortable and been able to move better.
🧘🏻‍♀️🏊🏻‍♀️
I’m grateful for having a healthy pregnancy and by that I mean, my baby was healthy, which honestly is really the only thing that mattered to me.  I knew I would get the weight off and get back to looking and feeling like myself (although it’s taken almost 2 years to get there).
💪🏻
I’ve coached dozens of women through their pregnancy’s and every woman is different.  Some can sprint and jump right up to their due date while others (like myself) have to take a step back from their intense routine.  I hope this helps anyone who is experiencing the same thing! #pregnancy #40weekspregnant #weightgain #prenatalfitness #pregnancyjourney #babyweight

40 pounds in 40 weeks... 🤰🏻 That’s basically a pound a week🤷🏻‍♀️ I thought I would gain 20-25 pounds and be jumping and squatting right up until the baby came...oh boy was I wrong. 🤦🏻‍♀️ I dealt with SI joint issues and hip/low back pain for years but had gotten to a point where I knew my limit and what exercises caused flare ups. 🙅🏻‍♀️ Once I got into my late second trimester, those underlying issues poked their nasty little heads out and made it really difficult to walk and sit comfortably let alone squat with weight or perform high impact cardio. I lost A TON of muscle in my legs and butt and gained more weight than I intended, not because I was eating poorly and not working out (I ate exactly the same) but because I couldn’t perform intense workouts or compound lifts. 🏋🏻‍♀️ If I had to do it over I would absolutely 1. Go to weekly prenatal yoga 2. Perform workouts in the pool 3. Listen to my OB when she suggested I see the PT who specialized in pelvic floor rehab. Had I done those things I might have gotten some relief and been able to be more comfortable and been able to move better. 🧘🏻‍♀️🏊🏻‍♀️ I’m grateful for having a healthy pregnancy and by that I mean, my baby was healthy, which honestly is really the only thing that mattered to me. I knew I would get the weight off and get back to looking and feeling like myself (although it’s taken almost 2 years to get there). 💪🏻 I’ve coached dozens of women through their pregnancy’s and every woman is different. Some can sprint and jump right up to their due date while others (like myself) have to take a step back from their intense routine. I hope this helps anyone who is experiencing the same thing!  #pregnancy  #40weekspregnant  #weightgain  #prenatalfitness  #pregnancyjourney  #babyweight

Spice up your lower back training!  This exercise is a great one for not only the lumber spine but the shoulders.
💪🏻
No gliding disks? Use paper plates or towels for the same effect.  Perform 3-4 sets of 30-60 seconds.
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Be sure to change the direction of the “swim” every set to ensure you work muscles imbalances.
☝🏻
I want to hear from you! Comment below and let me know how you do!
👇🏻
#glidingdisks #corework #lowbackexercises #onlinefitnesscoaching #exercisedemo #fitmoms #momswithmuscles #homeworkouts #smallspacetraining

Spice up your lower back training! This exercise is a great one for not only the lumber spine but the shoulders. 💪🏻 No gliding disks? Use paper plates or towels for the same effect. Perform 3-4 sets of 30-60 seconds. ⏱ Be sure to change the direction of the “swim” every set to ensure you work muscles imbalances. ☝🏻 I want to hear from you! Comment below and let me know how you do! 👇🏻  #glidingdisks  #corework  #lowbackexercises  #onlinefitnesscoaching  #exercisedemo  #fitmoms  #momswithmuscles  #homeworkouts  #smallspacetraining

We all have a weight we feel our best at...
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Weight alone doesn’t tell the whole story of how your physique is progressing or how it’s responding to your eating and exercise routine.  The scale doesn’t take into account things like if you’ve built lean muscle (hello muscle weighs more), if you are retaining water due to hormones, if you haven’t had a decent bowl movement...
🤷🏻‍♀️
Does this sound familiar...you are feeling great.  You have more energy, you are lifting more weight and have more endurance.  You are fitting into your smaller pants and people are starting to notice your hard work.  Then you decide to weigh yourself 😑 and all those positive things get pushed aside because the number isn’t lower or heaven forbid it’s gone up 🙆🏻‍♀️
🤦🏻‍♀️
The best way to sum it up is this: You can weigh 140 pounds with a 35% body fat or 140 pounds with a 20% body fat and your body is going to look very different.  What you weigh shouldn’t be the gold standard of how you view yourself or your health. Focus on how you look (take monthly progress pictures), how your clothes are fitting and how you feel. Stop playing mind games with yourself.  Throw the damn scale out and don’t look back! #realtalk #beyondthescale #womensfitness #womenshealth #focusonyourhealth #weightisjustanumber #loveyourbody #onlinefitnesscoaching #eatwell #moveyourbody #trusttheprocess #completephysique

We all have a weight we feel our best at... . Weight alone doesn’t tell the whole story of how your physique is progressing or how it’s responding to your eating and exercise routine. The scale doesn’t take into account things like if you’ve built lean muscle (hello muscle weighs more), if you are retaining water due to hormones, if you haven’t had a decent bowl movement... 🤷🏻‍♀️ Does this sound familiar...you are feeling great. You have more energy, you are lifting more weight and have more endurance. You are fitting into your smaller pants and people are starting to notice your hard work. Then you decide to weigh yourself 😑 and all those positive things get pushed aside because the number isn’t lower or heaven forbid it’s gone up 🙆🏻‍♀️ 🤦🏻‍♀️ The best way to sum it up is this: You can weigh 140 pounds with a 35% body fat or 140 pounds with a 20% body fat and your body is going to look very different. What you weigh shouldn’t be the gold standard of how you view yourself or your health. Focus on how you look (take monthly progress pictures), how your clothes are fitting and how you feel. Stop playing mind games with yourself. Throw the damn scale out and don’t look back!  #realtalk  #beyondthescale  #womensfitness  #womenshealth  #focusonyourhealth  #weightisjustanumber  #loveyourbody  #onlinefitnesscoaching  #eatwell  #moveyourbody  #trusttheprocess  #completephysique

Thankful for park play dates with friends (big and little), snacks, sunshine... and my ass finally growing back after 19 months post partum 🍑#fitgirlseat #welikesnacks #babyfriends #getoutside #fitmoms #momswithmuscle #bondgirls #completephysique

Thankful for park play dates with friends (big and little), snacks, sunshine... and my ass finally growing back after 19 months post partum 🍑 #fitgirlseat  #welikesnacks  #babyfriends  #getoutside  #fitmoms  #momswithmuscle  #bondgirls  #completephysique

I trained your trainer...
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Do you know what really annoys me about the fitness industry? It’s that anyone can become a “personal trainer” regardless of their education or experience.  You have to have a license to cut someone’s hair and manicure someone’s nails but not to provide them with fitness and nutrition programs/information that directly impact their health and well-being. Doesn’t seem right...
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What’s worse, a lot of these “trainers” have no experience other than either working with their own trainer or knowing how to train themselves.  Guess what that means? That means you are paying for someone to put together a program for you that isn’t yours.  It means you are probably getting the same program they and all of their other clients are on. It means, sadly, you will fail at your fitness efforts because the program you are given isn’t right for YOU.  Think about this: When you buy a car, do you want the dealership or the manufacturer to build it? Same thing applies here people.
☝🏻
And dear lord whatever you do, please don’t pick a trainer based off looks alone.  The “they look good so I’ll look good” mentality doesn’t really get you far. Why? Because genetics, age, metabolism, stress, work, kids, internal motivation...they all play a role in how your body responds to a nutrition and fitness program.  Just because someone knows how to train themselves does not mean they know how to coach other people.
👊🏻
If you are really serious about getting fit, you need to do research on trainers and find the one who is best for you; not the one who is the cheapest or “most popular”. Seriously though, don’t you want your trainer to care as much about your health as you do? #itrainyourtrainer #realtalk #nobullshit #fitnessexpert #doyourresearch #completephysique

I trained your trainer... . Do you know what really annoys me about the fitness industry? It’s that anyone can become a “personal trainer” regardless of their education or experience. You have to have a license to cut someone’s hair and manicure someone’s nails but not to provide them with fitness and nutrition programs/information that directly impact their health and well-being. Doesn’t seem right... 🤔 What’s worse, a lot of these “trainers” have no experience other than either working with their own trainer or knowing how to train themselves. Guess what that means? That means you are paying for someone to put together a program for you that isn’t yours. It means you are probably getting the same program they and all of their other clients are on. It means, sadly, you will fail at your fitness efforts because the program you are given isn’t right for YOU. Think about this: When you buy a car, do you want the dealership or the manufacturer to build it? Same thing applies here people. ☝🏻 And dear lord whatever you do, please don’t pick a trainer based off looks alone. The “they look good so I’ll look good” mentality doesn’t really get you far. Why? Because genetics, age, metabolism, stress, work, kids, internal motivation...they all play a role in how your body responds to a nutrition and fitness program. Just because someone knows how to train themselves does not mean they know how to coach other people. 👊🏻 If you are really serious about getting fit, you need to do research on trainers and find the one who is best for you; not the one who is the cheapest or “most popular”. Seriously though, don’t you want your trainer to care as much about your health as you do?  #itrainyourtrainer  #realtalk  #nobullshit  #fitnessexpert  #doyourresearch  #completephysique

Hello, you’re a badass woman...
👊🏻
Why are we so damn hard on ourselves all the time?  We need to make sure we are stepping back to see all of the things we succeed at instead of only seeing the things we need to improve; Especially in our fitness efforts.  Stop picking yourself apart and only seeing what needs lifted, toned, and slimmed. Results take time y’all.  If you are eating well and working out effectively, they will come.  Celebrate the small victories.  You got this mama. #selflove #yougotthis #positiveselftalk #whorunstheworld #fitmoms #momswithmuscle

Hello, you’re a badass woman... 👊🏻 Why are we so damn hard on ourselves all the time? We need to make sure we are stepping back to see all of the things we succeed at instead of only seeing the things we need to improve; Especially in our fitness efforts. Stop picking yourself apart and only seeing what needs lifted, toned, and slimmed. Results take time y’all. If you are eating well and working out effectively, they will come. Celebrate the small victories. You got this mama.  #selflove  #yougotthis  #positiveselftalk  #whorunstheworld  #fitmoms  #momswithmuscle

Sugar addiction?
🍩
For so many women it’s a real thing! Processed sugar has a drug like effect on our brains which produces an addiction to it.  It causes loss of self control, overeating, increase cravings, not to mention reduced cognitive function.
🧠
I’ve worked with hundreds of women over the years and the number one comment I get is something along the lines of “I have a major sweet tooth.”
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Your body craves what you give it.  If you fuel it with processed sugars, soda (diet or regular), breads, and the like, well, that’s what it’s going to want.
🤷🏻‍♀️
The key to combating sugar cravings and kicking them to the curb once and for all is to go cold turkey. Yep, cut that shit out NOW.  The sooner you detox your body from processed sugars the sooner you will stop having cravings which means a healthier mind and body. #sugaraddiction #stopthecravings #freeyourmind #sugarispoison #educateyourself

Sugar addiction? 🍩 For so many women it’s a real thing! Processed sugar has a drug like effect on our brains which produces an addiction to it. It causes loss of self control, overeating, increase cravings, not to mention reduced cognitive function. 🧠 I’ve worked with hundreds of women over the years and the number one comment I get is something along the lines of “I have a major sweet tooth.” 🍪 Your body craves what you give it. If you fuel it with processed sugars, soda (diet or regular), breads, and the like, well, that’s what it’s going to want. 🤷🏻‍♀️ The key to combating sugar cravings and kicking them to the curb once and for all is to go cold turkey. Yep, cut that shit out NOW. The sooner you detox your body from processed sugars the sooner you will stop having cravings which means a healthier mind and body.  #sugaraddiction  #stopthecravings  #freeyourmind  #sugarispoison  #educateyourself

Looking for an arm burner?  This Plank Row Triceps Kickback with Triceps Push Up (say that 3 times fast) will do it!
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Perform TABATA style (20 seconds work, 10 seconds rest for 4 minutes) OR 3-4 sets of 30 seconds with 30 seconds rest between sets.
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Let me know how you do! #armburner #girlswholift #fitmoms #onlinetrainer #womensfitness #strengthtraining #dumbbellworkout #momswholift #makemusclesnotexcuses #mondaymotivation #completephysique

Looking for an arm burner? This Plank Row Triceps Kickback with Triceps Push Up (say that 3 times fast) will do it! 💪🏻 Perform TABATA style (20 seconds work, 10 seconds rest for 4 minutes) OR 3-4 sets of 30 seconds with 30 seconds rest between sets. 💪🏻 Let me know how you do!  #armburner  #girlswholift  #fitmoms  #onlinetrainer  #womensfitness  #strengthtraining  #dumbbellworkout  #momswholift  #makemusclesnotexcuses  #mondaymotivation  #completephysique

Self love is the bases for a solid relationship.  Whether that relationship is with someone else or yourself, you must learn to love your body and yourself before anything else.
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It’s OK to want to change your physique for the better.  It isn’t vain to want me be fit and healthy.  When we like the way we look and we feel good, it shows in everything we do. 💜
Stop the negative self talk.  You were given one body. Love it. Nurture it. Be nice to it. Feed it real food. Give it as much recovery as you do reps. Accept the way you are built and BUILD on that to make your body the absolute BEST it can be.
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Use code LOVEYOURBODY at sign up for 20% off your first two months of your @completephysique membership.  Let us help you love your body now and forever💜#loveyourbody #selflove #girlswholift #womensfitness #onlinefitnesscoach #virtualtrainer #fitgirlseat #lovethewayyoulook #eatforthebodyyouwant #moveforthemusclesyouwant #youcansquatwithus #completephysique

Self love is the bases for a solid relationship. Whether that relationship is with someone else or yourself, you must learn to love your body and yourself before anything else. 💜 It’s OK to want to change your physique for the better. It isn’t vain to want me be fit and healthy. When we like the way we look and we feel good, it shows in everything we do. 💜 Stop the negative self talk. You were given one body. Love it. Nurture it. Be nice to it. Feed it real food. Give it as much recovery as you do reps. Accept the way you are built and BUILD on that to make your body the absolute BEST it can be. 💜 Use code LOVEYOURBODY at sign up for 20% off your first two months of your @completephysique membership. Let us help you love your body now and forever💜 #loveyourbody  #selflove  #girlswholift  #womensfitness  #onlinefitnesscoach  #virtualtrainer  #fitgirlseat  #lovethewayyoulook  #eatforthebodyyouwant  #moveforthemusclesyouwant  #youcansquatwithus  #completephysique

My husband and I aren’t ones to celebrate Valentine’s Day simply because we feel you should show the people in your life how much you love them all of the time and not feel forced to buy expensive cards, flowers, and the like to prove it.
🤷🏻‍♀️
If Valentine’s Day IS your thing and you are looking for a special way to show your love for someone, these Red Velvet Cake Pops are a MUST. They do take a little more work than the traditional boxed cake mix recipes BUT they taste just as good without all the processed sugars.  If you have a fit guy or gal in your life (or someone trying to get fit) this is a great alternative to junk candy and overpriced treats.  Make them together for a fun date night in or surprise them with a boutique they can bite away at.
😌
Ingredients:
•1 1/4 cup whole wheat pastry flour
•3/4 cup Erythritol Sweetener
•1/3 cup cocoa powder
•1 tsp baking soda
•1/2 tsp salt
•1 cup almond milk
•1 Tbsp vanilla extract
•1/3 cup unsweetened applesauce
•1 teaspoon apple cider vinegar
•Beet juice or any dark red all natural juice
•72% or higher quality grade dark chocolate
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Directions
Preheat oven at 325 degrees. Oil and flour the cake pop mold and set aside.
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Combine all ingredients (except beet juice and dark chocolate) in a large bowl and stir just until batter is mixed.
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Start to slowly pour in some beet juice until the mixture is a deep red color (about 1/3 cup).
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Pour batter into the bottom cake pop mold and attach the top. Bake for 20-25 minutes. Allow the cake pops to cool completely before opening the mold. About 10 minutes.
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Boil water in a small pot and place a bowl with the broken up dark chocolate on top to melt (double boiler). Stir continuously and you may want to use some milk to loosen the chocolate glaze.
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Place a wooden stick in the cake pop and then dip into the chocolate glaze, coating completely.
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Place cake pops on a plate and put in the freezer just until chocolate hardens.
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Decorate any way you'd like!
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For more recipes like this and 20% off your first TWO months, head over to my website and use the code LOVEYOURBODY at sign up! #valentinesday2019 #cakepops #recipes #girlswhobake #fitgirlseat #loveyourbody #dessert

My husband and I aren’t ones to celebrate Valentine’s Day simply because we feel you should show the people in your life how much you love them all of the time and not feel forced to buy expensive cards, flowers, and the like to prove it. 🤷🏻‍♀️ If Valentine’s Day IS your thing and you are looking for a special way to show your love for someone, these Red Velvet Cake Pops are a MUST. They do take a little more work than the traditional boxed cake mix recipes BUT they taste just as good without all the processed sugars. If you have a fit guy or gal in your life (or someone trying to get fit) this is a great alternative to junk candy and overpriced treats. Make them together for a fun date night in or surprise them with a boutique they can bite away at. 😌 Ingredients: •1 1/4 cup whole wheat pastry flour •3/4 cup Erythritol Sweetener •1/3 cup cocoa powder •1 tsp baking soda •1/2 tsp salt •1 cup almond milk •1 Tbsp vanilla extract •1/3 cup unsweetened applesauce •1 teaspoon apple cider vinegar •Beet juice or any dark red all natural juice •72% or higher quality grade dark chocolate 🍫 Directions Preheat oven at 325 degrees. Oil and flour the cake pop mold and set aside. . Combine all ingredients (except beet juice and dark chocolate) in a large bowl and stir just until batter is mixed. . Start to slowly pour in some beet juice until the mixture is a deep red color (about 1/3 cup). . Pour batter into the bottom cake pop mold and attach the top. Bake for 20-25 minutes. Allow the cake pops to cool completely before opening the mold. About 10 minutes. . Boil water in a small pot and place a bowl with the broken up dark chocolate on top to melt (double boiler). Stir continuously and you may want to use some milk to loosen the chocolate glaze. . Place a wooden stick in the cake pop and then dip into the chocolate glaze, coating completely. . Place cake pops on a plate and put in the freezer just until chocolate hardens. . Decorate any way you'd like! . For more recipes like this and 20% off your first TWO months, head over to my website and use the code LOVEYOURBODY at sign up!  #valentinesday2019  #cakepops  #recipes  #girlswhobake  #fitgirlseat  #loveyourbody  #dessert

I love a good plyo based HIT workout but sometimes my knees and hips need a break from all the jumping.  Machine based intervals are a great way to get your heart rate up while taking it easy on your joints.
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Power walking might remind you of your grandma walking around the mall BUT done on a treadmill at an incline it transform this granny move to a booty blasting, heart pumping workout.
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Warm up: 5 minutes walk at 3.5-4.0 increasing the incline by 1 % every minute.
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Increase incline to 15% and walk at 4.0 for 1 minute (or until your heart rate reaches your high end heart rate zone)
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Decrease incline to 7% and walk at 2.5-3.0 for 1 minute (or until your heart rate just reaches the top of your low end heart rate zone)
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Repeat for 25 minutes.
#cardioworkout #treadmillworkout #bootyburn #intervaltraining #personaltrainer #onlinetrainer #girlswholift #burnfat #completephysique

I love a good plyo based HIT workout but sometimes my knees and hips need a break from all the jumping. Machine based intervals are a great way to get your heart rate up while taking it easy on your joints. 🏃🏻‍♀️ Power walking might remind you of your grandma walking around the mall BUT done on a treadmill at an incline it transform this granny move to a booty blasting, heart pumping workout. 🏃🏻‍♀️ Warm up: 5 minutes walk at 3.5-4.0 increasing the incline by 1 % every minute. 🏃🏻‍♀️ Increase incline to 15% and walk at 4.0 for 1 minute (or until your heart rate reaches your high end heart rate zone) 🏃🏻‍♀️ Decrease incline to 7% and walk at 2.5-3.0 for 1 minute (or until your heart rate just reaches the top of your low end heart rate zone) 🏃🏻‍♀️ Repeat for 25 minutes.  #cardioworkout  #treadmillworkout  #bootyburn  #intervaltraining  #personaltrainer  #onlinetrainer  #girlswholift  #burnfat  #completephysique

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