. . 💥SELF-DISCIPLINE💥 7am Crew Talk Of The Day🌅 . . 3️⃣Embrace The Pain😧 To most people, being sore is considered a bad thing. To some, soreness from working out can be annoying enough to make exercising miserable, & can even lead some people to quitting. . . As crazy as it may sound, there are a number of people, on the other hand, who actually enjoy the feeling of being sore after a hard workout. I know a few Bunnies! This is a psychological satisfaction stemming from the knowledge that they’ve done something to benefit their health & their physique. . . This is a great mindset to develop since it can really help your self-discipline for working out. Embrace the soreness rather than resenting it, you’ll soon start to consider it as somewhat of a badge of honour – something that’s hard-earned & therefore something you’ll feel proud of. . . Feeling pain can also make you feel good, since you’ll have mentally made a connection between the soreness & personal growth. The same goes for the pain of making the healthy food choices while those around you aren’t. While they’re being led by instant gratification & you’re not, feel proud of yourself. Wear the pain as a badge of honour. . . It isn’t about considering yourself superior to others or comparing yourself to them. This is your journey & it’s about you, not them. Be proud for your improvements. . . . 😈Do you like feeing pain after a workout? 😈Comment with ♥️♥️♥️ if you do!!! . .
. . 💥SELF-DISCIPLINE💥 7am Crew Talk Of The Day🌅 . . 2️⃣Get Comfortable With The Uncomfortable⭐ yes that was an uncomfortable shot 😆😆😆😆 One of the greatest obstacles to achievement for many people today is the fact that they’re too averse to discomfort. It’s simply a natural byproduct of the convenience & comfort of modern life. It is crucial to be able to break free of your relationship with comfort when you need to. 💔♥️ . . Doing what needs to be done day after day to work towards a goal often isn’t easy. Getting out of your cozy bed early in the mornings to work out, sticking to your healthy foods while friends around you are eating sweets & drinking alcohol, making time in your busy daily schedule for exercise – all these things are very challenging & test you each & every day. But the less tolerant you are to these small daily challenges & inconveniences, the more you need to rely on your self-discipline & the more likely it is that you may stray from your path sooner or later. . . To condition yourself to discomfort you could develop the habit of avoiding comfort all of the time, or not doing things the easy way all the time. For example, take the stairs instead of the escalator, park your car furthest away from the entrances of buildings (YES EVEN IN THE WINTER), work out early in the morning, even when you could work out later if you wanted to. You get the idea.💡💡 . . A few times today, go out of your way to do something inconvenient or uncomfortable, to build up your mental strength & tolerance. In this way you’ll be better prepared to handle moments of weakness on your path towards your goals. Are you up for this challenge? In honour of national emoji day... comment with your favorite 😈 emoji 😈 if you will JOIN IN with the rest of the 7am Crew! . . Photography 📸 by @allenlhgfx ⭐ chief Miami photoshoot photographer ♥️♥️
. . 💥💥 BOOTY WARM-UP 💥💥 . . Today I started my leg workout with this banded circuit! . . 3 Rounds for a total of 10 reps! . . Tip for optimal burn: 1 set equals going through entire circuit on one leg, then competing it on the other! . . For those that have purchased the Ultimate Booty Warm-Up, you can switch one of your routines for this one! . . Still haven't got your copy? Check out bio link! Only $19.99 ♥️♥️
. . 💥SELF-DISCIPLINE💥 7am Crew Talk Of The Day🌅 . . Self-discipline isn’t something that we’re necessarily born with or inherently have. It’s something that can be up one day & down the next, & it can also depend heavily on the situation. It is, however, an attribute that can be generally strengthened & improved. . . 1️⃣Don’t Be A Child👶👶 I read an experiment where a group of young children & a group of adults were all asked to choose between having some treat right away, or two treats the next day. Most of the adults chose the two treats the next day, but all of the young children chose to have their treat right away. Children have many very admirable qualities, but their inability to delay gratification isn’t one of them. Part of growing up is developing the ability to put off a small reward now, for a much larger reward in the future. . . This is what allows us to earn a living & to save money. It also helps us avoid unhealthy lifestyle habits that might satisfy us in the moment, but harm us later on in life. Unfortunately, instant gratification has a lot to answer for in our society. . . Developing the habit of putting off instant gratification in any area of your life will help you to improve your self-discipline in other areas as well. You can start with small things & over time gradually move on to more & more difficult challenges. It’s a good habit that can be strengthened over time, just like any other habit, & it will contribute significantly to your overall self-discipline. . . To kick off the week on a high note ⬇️Comment⬇️with ♥️♥️♥️ if you are agree that delaying instant gratification can increase success & self-discipline; especially when it comes to health & fitness! . . For all coaching inquiries please click ⭐bio link ⭐which will send you to my contact page ♥️ spots for Transformations are filling up for the rest of the year ♥️
. . ⭐ NEW BACK EXERCISE ⭐ . . Today I tweaked one of the exercises from the Ultimate Training Program by incorporating a twist as seen in the video . . The straight at lat pull down is a great way to activate the entire mid back & core! 💥 Tip: Go light with the weight & perform in a slow & controlled motion💥 . . For entire workout program click bio link! The ultimate training program includes over 170 workouts ♥️♥️♥️ . .
. . 💥FITNESS COMPETITIONS💥 - 7am CREW - WEEKEND ADDITION🌅 . . ♥️💔The mirror is going to be your best friend & greatest enemy.💔♥️ . . It shows you how far you’ve come, but at the same time it plays very dirty mind-games with you. You will NEVER see yourself like others do. If someone else tells you, Wow, you look great! you will likely respond saying “naahh… my glutes need to be tighter & I am still bloated.” The further you get in your prep & the closer the show day comes, the more you will start to freak out & worry that you are not lean enough & that you won’t be dropping fat fast enough etc. . . I rarely talked about my experience as a competitor in the past because I wanted to be seen as the strong athlete & coach…. that always had her “sh**t together.” Yes, competing was one of the most incredible time periods in my life (so far)… but I too had my battles. Now that I have been retired for over 2 years, I feel comfortable in my skin & can speak openly about my time as a competitor. Why? Because I am human, & as a coach & respected athlete in the sport, I feel it is my duty to spread my experience with you all...so you have the knowledge to make better decisions. 💪💪 . When it comes to the mirror .. LMAO… ok here we go! I remember lifting my shirt in every mirror I passed, checking to see if miraculously I would have changed from the last hour. Good lighting & I would be ecstatic… bad lighting & I would be disappointed, thinking I need to work harder. I would say I was as obsessed with the mirror as many people are with checking updates on their phone 😆😆😆 . . ⭐But let me tell you one thing, there will ALWAYS be one thing that is 100% honest with you. It’s the process⭐. . . Did you find this helpful?? Comment with ♥️♥️♥️ if you enjoy reading more about the wonderful world of fitness competitions from my own perspective!♥️♥️ . .
. . 😮WHY AREN’T I LOSING WEIGHT?😮 7am CREW - WEEKEND ADDITION🌅 . . 💥COMMENT WITH ♥️♥️ IF YOU WANT MORE WEEKED ADDITION POSTS! 💥 . . When it comes to weight loss I am not only interested in what is happening, but also WHY it’s happening. Today, I wanted to give you my top 3️⃣ reasons why people stay locked in never ending struggles with their weight, so you can see if any apply to you or someone you know. Most often people struggle with weight loss because they: 1️⃣Focus On The Scale Too Much⭐ While it makes sense that if you want to lose weight you should focus on it, worrying about your weight actually backfires in the long-term. Zeroing in on the scales leads to unsustainable food & exercise plans, an obsession with the scales that leaves you unable to acknowledge all the non-weight benefits of healthy living, & feelings of restriction, deprivation & rebellion. 2️⃣Prioritise Results Over Habits⭐ Focusing too much on the results you want can undermines your ability to create new habits. For example, if you had meal replacement shakes for 6 months you would likely lose a lot of weight, but learn next-to-nothing nothing about creating healthy habits. So when you stop the meal replacements (or any other change based on results instead of habits) the weight comes creeping back on. 3️⃣Overlook Food Feeling Connection⭐ Also referred to as Emotional Eating; it can sneakily “hide” when we are in the weight loss “honeymoon” phase, only to return when the novelty wears off. It really is something we need to address if we want to see results that last. . . You may be able to see some of these self-sabotaging patterns in yourself or someone you know. If you really want to change for good, it may mean we are up for a bit of work. But that’s okay, while change requires action, it doesn’t have to happen all at once, & it doesn’t have to be overly hard. Here’s how I want you to start… SMILE 😁😁 because you have the ability to START TODAY with a new perspective! 💥💥💥💥 . . Do you like the weekend addition chats? Comment with ♥️♥️♥️ if you do! . .
. . ♥️Rounding the glutes is something I am focusing on during phase 2 of my Ultimate Booty Transformation ♥️ . . Here are 2 superset exercises to help round out your glutes! A perfect way to finish off a training day filled with heavy BB hip thrusters 💥💥💥 . . 🍑Single leg hip thrust with kettlebell 🍑 laying lip abductor with kettlebell . . 🍑Started the workout with the booty warm up program! Only $19.99 💥 link in bio
. . 💥Get STARTED💥 7am Crew Post of the Day🌅 . . 5️⃣NURTURE A NEW GOAL💪 If we remember from yesterdays post: every goal has a “what” and a “how.” The “what” is about what you want to create. It’s about the content of the goal, the aspiration. The “how” is about how you’ll get there. The WHAT & the HOW are crucial components for getting started on ANY goal; if you want to see it through! . . ⭐When Is It Time to Move on to the How?⭐ You’ll know. It’s time to approach the HOWS when you feel really connected to the “WHAT”. When you two have moved from first date to a meaningful, committed, delicious relationship & you are ready to start planning a life together. When the what of the dream feels strong enough to weather the ups & downs that come with tackling the hows. . . 💙Once you do introduce how-thinking, regularly ask yourself💙 1️⃣Am I inviting in how-thinking, or is it attacking me? If it’s attacking you, you are back in fear territory. Notice who’s in charge 2️⃣What’s the tone of my how thinking? How-thinking can be done with fear & worry, or it can be done from a place of commitment & creativity. Go for the latter. . . If you find you are getting attacked by fearful how thoughts, put the hows aside — for three breaths, for five minutes, for an hour or for a day — whatever you need to re-establish your connection to the what. Let it become vivid in your mind & alive in your heart again. . . With a show of✋✋✋✋ who is ready to take a crack at the HOW today? Simply ⬇️comment⬇️with the word HOW & know that you have the entire 7am Crew supporting you.♥️♥️♥️. . . Photography 📸 @allenlhgfx ♥️♥️
. . 💥Get STARTED💥 7am Crew Post of the Day🌅 . . Every goal has a “what” and a “how.” The “what” is about what you want to create. It’s about the content of the goal, the aspiration. The “how” is about how you’ll get there. Here’s what happens to many of us: the minute we start thinking about “the what” of our goals, we get attacked by thoughts about “the how.” . . Early on, the “how” of our big goals is confusing. The “how” is absolutely an unknown. That’s okay, but it means we need to tread into how-territory carefully, in order to nurture & sustain our goals. . . Step 1️⃣: Put The Hows On Hold⭐♥️⭐ I know the how is important. But for most of us, how-thinking, done too early, kills vision & inspiration. Goals have a gestation period, & how-thinking is toxic to them. Try putting the how-questions on hold for a while. Just spend time on your vision. Step 2️⃣: Date Your Goal⭐♥️⭐ Think of this period as “dating your goal,” a courtship period. Take it out. Get to know your goal. Ask it questions & let it speak. Let it be exactly what it is. Compliment your goal. Build a relationship, just as you would with another person. Let your goal be its own living thing, nested in you but not exactly you. Approach it as you would approach someone with whom you wanted to develop a close & loving relationship. Treat it with curiosity, respect & love.This involves spending time with it. You might want to daydream, journal, doodle or brainstorm. You might want to connect with it while listening to some music or while taking a walk. This doesn’t need to take a lot of time, or happen in some perfect way. What’s important is that you pay attention to your goal & play in “the what” in a way that works in your schedule, in your life. . . Step 3️⃣: Set Aside Lurking How Thoughts⭐♥️⭐ How thoughts will come up. Notice them & set them aside again & again. Return your focus to the “what” of your goal, to building a relationship with it. . . Today let's take control & ask our goal on a date! ⬇️Comment Below⬇️ with ♥️♥️♥️ if you are joining me…. & more importantly, what are you going to go? I am going to take my date to the water after we hit the stairs master🙊🙊🌊🌊 . .
🍑🍑Time To Work! 🍑🍑 . . Team Bunny Girls got me feeling fierce for todays workout! ♥️♥️ . . 2️⃣ #booty moves to add to the END of your Leg routine! I suggest starting light seeing as booty work is all about mind & muscle connection. It doesn’t matter how heavy you go if you can’t feel it in the right place. . . 1️⃣ Abductor Bands: 20/20/20 variation (video reps cut down for demo) 2️⃣ Reverse Grip BB Split Lunge . . Who else is excited to start this program in September? Launch date fast approaching! 💪💪💪 There is still time to jump on the Ultimate Training Program to get you ready for these leg workouts! Click bio for more info! ♥️
. . 💥Get STARTED💥 7am Crew Post of the Day🌅 . . ☑️Embrace Progress, Not Perfection.♥️ . . Little-by-little imperfect progress is still progress! The best part? It adds up. You don’t have to make perfect progress to accomplish a goal. In fact, you likely won’t! And you don’t need to have the perfect plan right from the start to begin a goal (we often get hung up there, don’t we!?). In fact, I encourage you to test out different systems to see what fits you best as you begin a goal. Just make sure you start somewhere. ♥️ . . For me, I am using this summer as my “testing” months, learning what works & what doesn’t in establishing new habits, & genuinely embracing progress, not perfection. Remember yesterdays post: It’s okay to grow slow. You don't have to do it all, & accomplish everything on your list immediately. I know you may want to, but we miss so much when we race to the finish line. We miss the magic that happens in little-by-little imperfect progress. Fall down 7 times; get up 8. You will STILL get to the finish line! 🐢🐢 . . The best part? We can have FUN & celebrate our progress along the way! So how do you like to celebrate?🎉🎉 ⬇️Comment below⬇️ & give the rest of the amazing 7am Crew some ideas!♥️ For me, it's photoshoots! 📸📸 . .
. . 💥Get STARTED💥 7am Crew Post of the Day🌅 . . 2️⃣Choose ONE goal as your PRIORITY. . . It’s okay to grow slow. In fact, it’s really good. The recipe for burnout is to try to make progress on ALL of your goals at once. Choose just one goal as your priority this JULY!. That doesn’t mean you can’t work on others, but choose one to really sink your teeth into this month. If your goals truly matter to you now, they’re still going to matter to you next month, or whenever you choose to work on them. Grow slow & steady to give things time to grow well. . . Think I am crazy about wanting to go slow on your goals? Let me explain... I love this analogy... . . Many new home buyers purchase trees labeled “fast-growing” to fill in a space quickly. But fast-growing trees don’t have deep enough roots to last through storms. Good things grow & take root, little by little. Pruning helps plants be more fruitful - just like re-evaluating what it is we want to do. . . ✔️Maybe despite everything everyone tells you- fast isn’t the goal. ✔️Maybe less is okay. ✔️Maybe a slower pace will help your roots stretch deep & wide. ✔️It’s okay to grow slow. . . Comment with a 🌳🌳🌳🌳 was witty.. or was I just bonkers writing that at 3am? 🙊🙊🙊 . .
. . Ultimate Booty WORKOUT ✨💪 (SWIPE, SAVE & ♥️) . Today was Week 2 of the 2nd Phase of my Booty Transformation Program. Lets just say, my legs are J-E-L-L-O😮 . 💪THE WORKOUT 1️⃣LEG EXTENSION Occlusion Training Protocol 💥 2️⃣SMITH MACHINE SQUATS . 3️⃣LYING LEG CURL Occlusion Training Protocol 💥 4️⃣SUMO DEADLIFT . 4️⃣BULGARIAN SPLIT LUNGE Occlusion Training Protocol 💥 . My advice would be to jump on the Ultimate Training Program (170 Workouts including Upper & Lower Body to get your body primed for this type of training... launching in September!) 🤗 Link in bio♥️♥️♥️ . .
. . 💥Get STARTED💥 7am Crew Post of the Day🌅 . . We all have big dreams, big goals, & big ideas on what we think our life should look like, or how we think life will end up. Some of us meticulously plan out our lives, envisioning & letting ourselves daydream as we think about all the stuff we’d love to accomplish. I’d bet that our plans include some pretty big things in life that would make us feel pretty damn proud. The problem is, a lot of us have trouble reaching the potential we’ve set for ourselves. Time flies by & we end up looking back & wondering what went wrong. One reason stands out in my mind: We never really get STARTED on the things we truly want to do. We’re all guilty of it, & that includes me. . . Why did we not try? What was the reasoning behind it? Why do we lack the forward motion necessary to at least attempt something and see if it sticks? Not everything we do will end up being our calling in life. But we won’t know until we give it a shot! The tips this week will help us get started, focus on the specifics of what we hope to accomplish, & start to put our plan into action! . . 1️⃣Start With a Dream💥 The first stage of to “making a change” is to spend time TODAY considering everything you dream of accomplishing. It doesn't need to be realistic at this point, so avoid limiting your thought process to what you think may be possible. Now is the time to consider every possibility, as if there are no boundaries. To get started, grab a piece of paper & think about where you want to be in 6 months, 1 year & 3 years. Don't worry about how you will get there, just write down every possibility -- big & small . . 🌅7am Crew this is a BIG one this week… together we are going to get started on SOMETHING we want to do! ⬇️Comment below⬇️ with ♥️♥️♥️ if you are COMMITTED to putting in some work together this week or…. comment with one of your dream goals! I will share mine in my story today! 💥💥💥💥 . . Photography 📸 @allenlhgfx 💥 chief Miami retreat photograher
. . ♥️INSIGHT SUNDAY ♥️7am Crew Talk Of The Day🌅 . . There is generally a lot of pressure to “stack up” in our culture. We feel as if there is something wrong with us if, for example, we're still single by a certain age, don't make a certain amount of income, don't have a large social circle, or don't look a certain way. The list could truly go on forever. Sometimes in the midst of all the pressure, we can totally forget all the wonderful, unique things about ourselves. . . This was certainly the case for me when I competed. Rather then looking at the progress I made; healing from a divorce, GAINING over 50lbs, starting up Team Bunny, winning 4 IFBB championships… all I saw was someone that just wasn’t “Good Enough.” because I wasn't a PRO.. too bad I only see that now! My life is way more precious than a piece of paper . . However, I learned a life lesson from my days as a top competitor, that I will share with you now… . . ♥️Focus on progress rather than perfection & on how far you've come rather than how far you have left to go.♥️ . . One of the biggest causes of self-loathing is the hell-bent need to “get it right.” We strive for perfection & success & when we fall short, we feel less than & worthless. What we don't seem to realize is that working toward our goals & being willing to put ourselves out there are accomplishments within themselves, regardless of how many times we fail. Instead of berating yourself for messing up & stumbling backward, give yourself a pat on the back for trying, making progress, & coming as far as you have. . . PROGRESS… if you will vow to seek progress this coming week; whether that is through fitness, work, or personal.. comment NOW with ♥️♥️♥️ or write PROGRESS! Let’s start off the week strong! . .
. . 🛑STOP THE SELF-DOUBT🛑 7am Crew Post of The Day 🌅 . . You can't do it. You'll never be good enough. You're going to fail. This voice taunts you whenever you set a goal. It criticizes you when life gets difficult. It beats you down when you struggle to stand up against its running commentary. You know you shouldn't let self-doubt bother you, but it's a sneaky critter. Sometimes, you just can't contain it & it slips past your barriers. . . Self-doubt is greedy. When it's loose, it devours your confidence, strips logic & reason from your mind, & steals happiness from your heart. In return, it leaves you with only fear & insecurity. You try to remove self-doubt by forcing yourself to “think positive,” which usually doesn't work as well as you think it should. The more you fight your self-doubt, the more it fights back. . . However, with self-knowledge & understanding, you can use self-doubt for your benefit. Self-doubt doesn't have to be as monstrous as we make it out to be. It's all about perspective. . . ♥️GIVE YOURSELF PERMISSION TO TRY & TRY AGAIN♥️ . . Self-doubt will greet you every time you fall out of your comfort zone & whenever you strive to do something great. But know that it's not something you have to fear or resent. Your doubts are only thoughts, not your future. Sure, something may go wrong. But if you never try, you're losing an opportunity to improve your life. Are you willing to risk that instead? . . As I wrap up this weeks theme.... I want to know, are you willing to try again? Comment with a ♥️♥️ if you accept! I will share what I am willing to TRY again in my story. ♥️♥️ GO ahead & share… the 7am Crew will be here to support you! . .
. . 🛑STOP THE SELFDOUBT🛑 - 7am Crew Post of The Day🌅 . . Do you doubt yourself when it comes to your body? I know, trying to love yourself while you transform seems a bit counterintuitive. After all, you’re working hard to change your body, so that must mean you don’t love it the way it is, right? Wanting to get healthy & accepting the body you have today doesn't have to be mutually exclusive. Start by thinking of your body within the context of your overall wellbeing. That means widening your focus to encompass more than just the numbers on the scale, the way your jeans fit & yes, even what you see in the mirror. . . 5️⃣TREAT EVERY DAY AS A NEW BEGINNING.💥 Start each day by affirming to yourself that you will do the best you can—no matter what happened yesterday. Thinking of everyday as an opportunity for a fresh start can help you to avoid getting into the cycle of selfdoubt that causes many people to give up on their body transformation goals early in the process. . . Seeing everyday as a fresh start was one of the tools I used to get through some of my roughest episode of selfdoubt. The real difference was when I BELIEVED in the power of a “new day” & actively implemented the tool by changing my morning routine... from mindlessly scrolling through social media to writing. . . 💥What do you do every morning that helps kick off your “NEW DAY” mentality? ⬇️Share your routine below⬇️ it might help one of the 7am Crew Members! (PS I had a thought about creating our very own 7am Crew t-shirts that might help kickstart our mornings.. like the idea?) . .