You’re Not Damaged

You’re not damaged if:

You’re struggling to understand fitness/nutrition.

You need a little more support to reach your goals.

You want to know the reason “why” behind certain protocols.

This is the program for badass women who want to break through.⁣
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Lost and overwhelmed are the last things you want to feel on your fitness journey.⁣
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You’ve probably set fitness goals in the past- heck maybe you’ve even failed with another personal trainer or online coach before.⁣
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But what happens if you keep chasing your fitness goals without any real plan or guidance?⁣
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𝘋𝘰𝘦𝘴 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘤𝘩𝘢𝘯𝘨𝘦?⁣⁣⁣⁣
𝘊𝘢𝘯 𝘺𝘰𝘶 𝘢𝘤𝘤𝘦𝘱𝘵 𝘪𝘵 𝘴𝘵𝘢𝘺𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦?⁣⁣⁣⁣
𝘏𝘰𝘸 𝘥𝘰𝘦𝘴 𝘵𝘩𝘢𝘵 𝘧𝘦𝘦𝘭?⁣⁣⁣⁣
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When I started coaching I knew I wanted to do more than just calculate your macros & email you workouts.⁣
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I want to help you be consistent in the kitchen through a strong understanding of food and nutrition.⁣ Feel confident in the gym by following a structured plan and actually knowing what you’re doing.⁣ Both with guidance & accountability from a coach (aka mwah).⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Core Training

We hear the phrase all the time “Abs are made in the kitchen” but it’s slightly misleading. Do you make your biceps in the kitchen? Glutes? Lean legs? No. ⁣
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Your abs are no different than any other muscle in your body. The phrase should be “Abs are built in the gym and revealed in the kitchen”.
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Like any other muscle, your abs can grow with training. And like any other muscle, they won’t be revealed if they are covered by a layer of fat.⁣
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Keeping your core muscles strong is great for your posture, and can help give you more strength to complete other exercises too.⁣
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So make sure to combine training and nutrition if you’re after a set of abs.

Think Quality Over Quantity

As with any exercise, focus on your form rather than the reps or weights your using.

Include Stabilization Exercises

Bridges

Supermans

Planks

Include Strength Exercises

Stability Ball Crunch

Back Extensions

Reverse Crunch

Cable Rotations

Include Power Exercises

Rotating Chest Pass

Medicine Ball

Pull Over Throw

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

What Does Good Form Look Like?

What does good form look like?⁣
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𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝗪𝐞𝐢𝐠𝐡𝐭 ⁣
You’re able to use a weight that is challenging, while still being able to complete the movement correctly.⁣
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𝐅𝐮𝐥𝐥 𝐑𝐚𝐧𝐠𝐞 𝐨𝐟 𝐌𝐨𝐭𝐢𝐨𝐧⁣
Cheating on this is cheating yourself. Full ROM is going to give you more muscle balance, joint stability, and will target the muscle you’re working.⁣
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𝐂𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐞𝐝 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭⁣
Meaning, you’re not letting gravity or momentum do the work for you⁣
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𝐘𝐨𝐮 𝐅𝐞𝐞𝐥 𝐈𝐭 *𝐥𝐢𝐤𝐞 𝐚 𝐥𝐨𝐭⁣
If you finish the exercise and aren’t sure where you were supposed to feel it, chances are your form was off.⁣
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If you’re really getting stuck, record your movements! So many times I’ll record an exercise and see where my form is breaking down more so than I would by just watching in the mirror.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Boundaries

I talk a lot about breaking through your own boundaries, but part of that means you have to set some in the first place.⁣⁣
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If you constantly put other people before yourself, it‘ll most likely lead to resentment.

⁣⁣Sometimes we forget that it’s ok to say “no”. Sure, it can feel a little uncomfortable. Especially if you’re determined to stick to your goal and saying “no” makes you feel bad. But sticking to your word can actually help you feel more empowered.

Remember, giving into pressure to spare someone else’s feelings isn’t fair to you either. This is YOUR life and it’s up to you to live it in a way that makes you feel happy about your choices.

I always remind my clients “It’s ok to be selfish in regards to your fitness, so that you CAN become better for the people you love, serve, and want to be around.”⁣⁣
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You don’t have to be rude in the process, but start making better choices for yourself based on how YOU truly feel.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Seven Ways To Train Smarter

Train smarter so that you can train harder!

Apply these seven tips to your current training routine:

1. Warm up (for real)

2. Practice good form

3. Progress slowly over time

4. Drop the all or nothing mentality

5. Don’t train when you’re not recovered, that’s asking to get hurt.

6. Pay attention to your training variables, and take note of what’s working and what’s not.

7. Rest when you’re supposed to so you can recover.

Lifting is a long game and we’re aiming for longevity!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Self Sabotage

Self Sabotage…⁣⁣
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𝐈𝐝𝐞𝐧𝐭𝐢𝐟𝐲 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭.⁣⁣
When or where do you notice yourself wanting to self sabotage? At night? When stressed? When you’re not seeing the progress you want? Etc. Where’s your confidence in those times as compared to when you are taking amazing care of yourself?⁣⁣
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𝐒𝐞𝐭 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐭𝐢𝐨𝐧𝐬.⁣⁣
When you set unrealistic goals it just leads to unnecessary stress to an already challenging lifestyle change.⁣⁣
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𝐋𝐞𝐭 𝐠𝐨 𝐨𝐟 𝐭𝐡𝐞 “𝐚𝐥𝐥 𝐨𝐫 𝐧𝐨𝐭𝐡𝐢𝐧𝐠” 𝐦𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲.⁣⁣
You can keep making progress without an “all or nothing” mentality. Try to not be so rigid and let extremes dictate your diet.⁣⁣
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𝐓𝐡𝐢𝐧𝐤 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥𝐥𝐲 > 𝐨𝐩𝐭𝐢𝐦𝐚𝐥𝐥𝐲.⁣⁣
Stop criticizing yourself for every little thing. There’s no need to put yourself down in the process. Do your best with what you can.⁣⁣
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𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐬𝐞𝐥𝐟 𝐥𝐨𝐯𝐞 & 𝐬𝐞𝐥𝐟 𝐜𝐚𝐫𝐞.⁣⁣
Replace those behaviors with anything that is convenient, positive, and enjoyable. Call a friend (yes- on the phone), go for a walk, stretch, meditate, do anything that will shift you away from the negative space of self sabotage.⁣⁣
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𝐆𝐨 𝐢𝐧 𝐭𝐡𝐞 𝐨𝐩𝐩𝐨𝐬𝐢𝐭𝐞 𝐝𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧.⁣⁣
Trust yourself that you can do this!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Wrestling With Weight Gain?

I heard somewhere that people gain an average of 5 lbs over the holidays…⁣
Is that a true statement? ⁣Meh, I dunno.⁣
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But if you’re feeling a little uncomfortable, use a few of these tactics before jumping straight into a three day detox.

Write down your why and reflect on it (a lot).

Set habit goals and check in with them daily.

Organize your closet and pull out all your favorite outfits.

Buy new clothes that make you feel confident.

Refocus on the awesome things your body can do!

And lastly, do more of what truly makes you happy.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Emotional Eating

Anxiety, stress, boredom… How we feel can have a big impact on the way we eat.

Why does how we feel affect how we eat? Because eating is a convenient way to change how we feel. If we’re feeling [anxious/stressed/bored] we think that eating can help us feel better, but that only works temporarily.

The basic pattern:

Feel Bad —> Eat —> Feel Better —> Repeat —>

You feel an uncomfortable emotion so you eat to feel better and repeat the cycle.

I like to think that our emotions are messages telling us that we need to change something. It takes practice, but we can learn to listen to them.

No guilt. No shame. Let’s break this pattern.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why ‘Her’ Macros Won’t Work For You

Sometimes I get questions like:⁣
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“What are your macros?”⁣
“What’s your meal plan look like?”⁣
“What do you eat in a day?”⁣
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I don’t give a direct answer… not because I have some secret, but because what works for me won’t necessarily work for you and vice versa.⁣

It’s important to realize a few things…

Everyone is going to be different. Genetics, environment, history, etc. all play a role in how your body responds to macro calculations.

Remember that macros are estimated and our bodies don’t always fit precise calculations. Calculations are helpful, but they are made to be simple and provide a starting point.

It’s best to continually monitor and adjust your plan depending on your goals.

I want you to do the homework, learn how to nourish your body, and drop the idea that you can just copy your favorite fitness influencer.⁣
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If you’re ready to get consistent in the kitchen through a strong understanding of nutrition,⁣
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And if you’re looking for a realistic plan that you can stick to for the long haul without sacrificing your life, family, or the things you enjoy,⁣
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Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Coaching Check-Ins

Ever wonder why coaches want you to check-in each week?
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It’s part of the accountability process. Weekly check-ins create accountability and only take little time.⁣⁣
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You deserve time and energy dedicated to your goal. At the end of the day, you’re only hurting yourself if you’re skipping check ins.⁣⁣ We’re here to help.
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When you miss check-ins, your coach isn’t getting the info on a consistent basis to make adjustments and keep you progressing.

As a coach, I definitely want to know what’s going on because chances are I’ve been there too and I want to be able to give you the tools to work through it. ⁣⁣
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I want you to have a plan and a goal to work towards so that we can be effective with our time together.

It’s never perfect, but the clients who have the best success are the ones who have stuck with it through the ups and the downs. No guilt or shame.⁣⁣ I’m always here, on your team, and I want to see you succeed!⁣
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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com