3degreefitness

[3degreefitness]

So grateful for you and our friendship! 🤍🥂 (at Brunch) https://www.instagram.com/p/Cp-11jdv7lg/?igshid=NGJjMDIxMWI=

[3degreefitness]

It always seems impossible until it is done! (at Downtown Fredericksburg) https://www.instagram.com/p/CpxWbRYOSmX/?igshid=NGJjMDIxMWI=

[3degreefitness]

Many of you know a lot of my story. Coming out of a very abusive and unhealthy marriage. I have learned and healed so much in the past two years that I don’t talk much about it anymore. I’d be lying if I said there were not days I didn’t struggle. Days that I’m hard on myself for things I’ve done in the first relationship I had after that. Even when we gave it a second chance in that relationship I was hard on myself when I messed up. Hard on myself in healing. I’m not great at giving myself grace. However, what I want this post to reflect is there is still light in the dark. Though my marriage was unhealthy and traumatic it doesn’t mean that I was perfect and that I wasn’t loved. I reminded of that today- Beautiful Crazy by Luke Combs came on, and like a flood so did some vivid but beautiful memories. Music is so meaningful to me. It sometimes says the words we cannot. “Beautiful, crazy, you can’t help but amaze me! Not afraid to take chances and wears her heart on her sleeve, yeah she’s crazy but her crazy is beautiful to me” Each of us has a story, a purpose a message to share with others. My story has helped so many of heal and I want this post to serve as a reminder that in the valleys you are not alone. At the tops of the mountains you are not alone. You’re only alone when you decide to self isolate. Many of you reach out to me about post like this. So let this be a gate, a reminder that I’m here. Gods grace covers us all and you’re alone because of the pain I get it, the fear of the unknown but your not intended to live your life that way! If no one told you today. You are loved, I love you! Ps- Comment below either your favorite song right now or one you feel best describes you! #kindnessmatters (at Downtown Fredericksburg) https://www.instagram.com/p/CplXZZjPIl8/?igshid=NGJjMDIxMWI=

#kindnessmatters

[3degreefitness]

Increasing protein in your diet doesn't have to be difficult! Here are some easy and delicious ways to get more protein in your meals: 🎉🎉🎉 1. Add nuts and seeds to salads, cereals, and yogurt for a boost of protein. 2. Incorporate legumes like lentils, chickpeas, and black beans into your meals. 3. Replace ground beef with plant-based proteins like tofu or tempeh. 4. Make smoothies with Greek yogurt, nut butter, and protein powder. 5, Use quinoa as a substitute for rice in salads, soups, and veggie dishes. 6. Snack on protein-rich snacks like hard-boiled eggs, jerky, and edamame. 7. Top your oatmeal or yogurt with protein-rich ingredients like hemp hearts or flaxseed. 8. Make your own trail mix with nuts, seeds, and high-protein cereal. 9. Incorporate protein-rich whole grains like quinoa, amaranth, and buckwheat into your meals. 10. Make your own protein bars with nuts, seeds, and dried fruit. With a few simple changes, you can easily increase your daily protein intake and enjoy delicious meals at the same time! Double tap if you found this helpful! ⬇️ (at Downtown Fredericksburg) https://www.instagram.com/p/CpiATtPuEaz/?igshid=NGJjMDIxMWI=

[3degreefitness]

A friendship that surpasses time is not a friendship is a unbreakable bond made and blessed by God. So grateful for our friendship! Friends who workout together stay together! ❤️💪🏻 (at Fredericksburg, Virginia) https://www.instagram.com/p/CpbbOeZr_fg/?igshid=NGJjMDIxMWI=

[3degreefitness]

Before you start a new diet it might be wise to consider why the last one didn’t work! Ask yourself these four questions! ❓❔Did I get the results I want? ❔❓Did this diet fix all my issues? ❓❔Did I gain all my weight and fat back shortly after? ❓❔Was it worth it? In the Slim before Summer Weight Loss Method 👙 I discover why all of these things were issues for you! Here’s what I’ve seen in the 1000+ bodies I’ve transformed and over 10 years of experience as a trainer and masters in public health and nutrition. 👉🏻 It’s not because you don’t have the motivation it’s because you lack internal accountability and confidence 👉🏻It can be a downregulated metabolism from undereating 👉🏻 Hormones are a big player and could be out of wack 👉🏻 You really don’t know about nutrition and how your body 👉🏻No one showed you what to do AFTER you reach your goals 👉🏻 The diet was unrealistic and you quit 😬 So let’s stop wasting your hard earned 💵💵 and get you some real and sustainable results! Kiddos are getting ready to go back to school and routines are going to change this is THE PERFECT time to make real changes with real lasting results! Make this time different especially if that cycle sounds familiar to you! To see if you are one of the lucky ones to secure a spot on my team use the link in my bio to qualify! (at Fredericksburg, Virginia) https://www.instagram.com/p/CpSb2XEOrwZ/?igshid=NGJjMDIxMWI=

[3degreefitness]

5 Fat Loss Tips for Women! 1. Cut back on added sugars and refined carbs: Refined carbohydrates and added sugars should be kept to a minimum in any healthy eating plan. Eating too many of these foods can cause weight gain. 2. Eat more protein: Eating more protein is a great way to help with weight loss. Protein can help reduce appetite and increase feelings of fullness, which can help you eat fewer calories and lose weight. 3. Increase your fiber intake: Eating more fiber is a great way to help with weight loss. Fiber can help reduce appetite and increase feelings of fullness, which can help you eat fewer calories and lose weight. 4. Reduce your stress levels: Stress can be a major factor in weight gain and weight loss. Reducing stress can help with weight loss. 5. Get more sleep: Getting enough sleep is important for weight loss. Studies have shown that people who don't get enough sleep are more likely to be overweight. Do you have more ideas? Share below! (at Fredericksburg, Virginia) https://www.instagram.com/p/CpOhuOWrK9P/?igshid=NGJjMDIxMWI=

[3degreefitness]

Don’t just take my word for it! 💕 Slim by Summer Weight Loss Method in full registration! Dm me “summer” to learn more! (at Fredericksburg, Virginia) https://www.instagram.com/p/CpKuIdyuwGd/?igshid=NGJjMDIxMWI=

[3degreefitness]

WHAT IF .... Every single day, you woke up feeling leaner, had more energy, and felt EMPOWERED through fitness... You never felt restricted with your diet and you had a deep understanding of how to get results while still eating the foods you love... You knew exactly what to do to reach your goals and were backed by a badass community of like-minded people... Your solution is coming! I am Happy to Announce the SLIM BY SUMMER WEIGHT LOSS METHOD! Launching March 21st. Set up your Discovery Call in my bio to see if we are a good match! I am only taking 10 people this round, so don't delay! These will fill. (at Fredericksburg, Virginia) https://www.instagram.com/p/CpDH5juux4i/?igshid=NGJjMDIxMWI=

[3degreefitness]

Let me play Mom, here’s what to look out for to lose weight in the New Year! ——— Trust me, 90% of women are feeling gross, icky, for the way they have been eating the last month! Maybe for you it’s been even longer and you don’t even remember what it feels like to feel good so you’re ready to do anything! Before we dive into that, this is me and my Mom and I’m so grateful for her! As an early Christmas present, I convinced her and my sister to take pictures with me! Much like the advice and guidance my mom gives me I wanna share with you what you shouldn’t be doing to lose weight in the new year. Three things you need to stay away from for weight loss! 🌟🌟🌟 ❌🙅🏼‍♀️❌🙅🏼‍♀️❌🙅🏼‍♀️ 1. Colon Broom- if you are not having regular bms. Seriously save you money and buy some MiraLAX it’s literally 98% the same ingredients. This for someone who isn’t 💩 period. 2. Karen’s squat challenge Doing the same movements daily and following a program that has no logic behind it will leave you, sore, defeated and depleted by day three. Who wakes up and say yes I want to 100 squats push ups and crunches everyday? No one. 3. You are thinking about cutting out major food groups. That’s it no more sweets, carbs or alcohol for the next 30 days in my house. What do you KNOW will happen? What has happened before? I mean really if you sit and think about these things logically you know they don’t work. Here’s what you can do that will work! ✅👑✅👑✅👑 1. Decide that you would like to make new habits in the new year. Make a list of what you want to achieve and what excuses you think will stand in your way. Next draw a line through that excuse and write out how your going to over come it. So when you are faced with it you already know how to move forward. 2. Hop on a free coaching call with me and get the plan in place to ensure success! It’s a no obligation call and you walk away knowing what you need to do. We check back in a month to see how it’s going. 3. Hire a coach for long term success and accountability! It’s a new year let’s make new choices that deliver the results we want! DM “new” to learn more! (at Fredericksburg, Virginia) https://www.instagram.com/p/Cm1qmkjr4In/?igshid=NGJjMDIxMWI=

[3degreefitness]

This picture was taken a little over a year and a half ago today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was about 12 pounds heavier and 5%higher in body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That matters to you because the difference is in my diet and my training style. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With so many things at your fingertips and a ton of false information out there, it can be very confusing to know what to do and when. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of the women I work with probably 80% of them start with NO WORKOUTS at all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? My goal for you is to teach you, so that when you graduate as I like to call it, you are equipped with all the tools you need to continue your journey and NOT gain your weight back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If I toss you into the ring on day one with workouts, water, nutrition, and sleep goals, you will fail in about 1-2 weeks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not because you are weak or lack willpower, it is the simple fact that too much change at one time leads to overwhelm and you end up spinning in circles and then beating yourself up when you fail. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead, we put the weights on hold and dig into the root of the issue. Why are you doing all the right things and not seeing results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight loss isn't that hard at the end of the day, so if you are not seeing results and you are doing all the things, something else is wrong. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I use your biofeedback based on your specific body to analyze those metrics and determine what that is, keeping you from spinning out and giving up. Then we come up with a plan that feels sustainable and aligns with your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Less, pressure more results! (at Fredericksburg, Virginia) https://www.instagram.com/p/Cmxr-G1ufnk/?igshid=NGJjMDIxMWI=

[3degreefitness]

Santa 🎅 Claus is coming to town! 🎄 (at Dallas, Texas) https://www.instagram.com/p/CmnYSr-OJru/?igshid=NGJjMDIxMWI=

[3degreefitness]

Merry Christmas 🎄 from my family to yours! Jesus is the reason for the season in my house! So grateful for cliche post like this one, and each and everyone! Even the ones not pictured 🤍! (at Richmond, Virginia) https://www.instagram.com/p/CmnWsh4O_xh/?igshid=NGJjMDIxMWI=

[3degreefitness]

Merry Christmas 🎄 from my family to yours! Jesus is the reason for the season in my house! So grateful for cliche post like this one, and each and everyone! Even the ones not pictured 🤍! (at Richmond, Virginia) https://www.instagram.com/p/CmnWe-pu5Oe/?igshid=NGJjMDIxMWI=

[3degreefitness]

This is my 30s! Happy 😃 Birthday 🥳 to me! 🥂🍔🧁🍟🥂 My favorite things to do on my birthday! Spend time with those I care about and who love me! Have a nice long workout 🏋🏼‍♀️ Eat Snowman Ice Cream Cake ☃️my Dads there in spirit that way! My meal of choice, burgers and fries or lobster 🦞 lasagna, at this little dive restaurant no one knows about. Lots of drinks 🥂! Party games! Everyone that comes to celebrate me gets a prize 🏆 What are you mr favorite things to do on your birthday? Tell me below 👇🏻 (at Fredericksburg, Virginia) https://www.instagram.com/p/CmZp2hTP4P6/?igshid=NGJjMDIxMWI=

[3degreefitness]

True or False …. You think you don’t have what it takes to lose the weight? ——- Nothings worked in the past so why would this be any different? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why now? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a question I ask every single person I talk to about 1:1 coaching … why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your mindset is 90% of the battle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most people generally speaking know what to do when it comes to weight loss, but they fail over and over again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mindset. This idea that everything else hasn’t worked so why would this be any different. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You see the problem with this is not what you’re putting in your mouth but rather what your allowing into your prefrontal cortex. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The decision making part of your brain 🧠. If you continue to say, I can’t make time for that. I won’t be good at this. I don’t have the budget for it. You will continue to stay stuck. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mindset and re-directing this way of thinking is the main reason my clients are so successful! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking for lasting results that will finally stick? Apply for 1:1 coaching waitlist in my bio. Don’t let the excuses in on that either. (at Downtown Fredericksburg) https://www.instagram.com/p/CloqO34PHiA/?igshid=NGJjMDIxMWI=

[3degreefitness]

PRS (personal records) at 31$ pounds. I will take it! Don’t mind the mess, more renovations going on here! Not to mention finally feeling better after a few days off! 💪🏻 (at Fredericksburg, Virginia) https://www.instagram.com/p/ClmrLoKvg8Z/?igshid=NGJjMDIxMWI=