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1) That post-gym shower feeling. 2) Destroying my legs to the point of jelly. 3) Sleepcasts from @headspace #addicted. 4) Treating myself to a purchased lunch. #pwrprogram #pwr #kelseywellspwr #sweat #girlswholift #sweatapp #sweat #mentalhealth #anxiety #sleep #healthyisheating #healthyfood

Sweaty selfie 😅 pit sweat and all but leg day is DONE!

Restarted @kelseywells’s PWR program as part of the #last90days challenge! So week 1 legs & abs workout is complete 👏🏼✅ After about a month of free styling workouts at the gym, I forgot how much I loved the structure and organization of PWR! It’s so much easier not having to come up with a plan because it’s all laid out for you in the @sweat app. Another reason I really like PWR is bc it’s focused on weight training but also has high intensity parts incorporated in the workouts, unlike BBG which to me feels like HIIT the whole time lol. So if you’re in an end of the year slump (fitness related or not), you should join everyone participating in the #last90days & challenge yourself to finish these last couple months off just as strong as you started in the beginning of 2018!

Anybody else have a complete meltdown at work today?!? 🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️Having a sick toddler, trainings, assessments and grades due and needing to clean and pack because we are going out of town tomorrow, I was feeling overwhelmed. So I had my meltdown and then told myself it’s fine, I just won’t workout and pack instead! But you know what no, I deserve that 30 mins to myself and I’m glad that I still fit it in my schedule with everything else. Working out is my stress reliever and I can put 30 mins aside a day for self-care! I figured it’s ok to have my meltdown and carry on with my day, because life happens! 👊🏼👍🏼🤷🏼‍♀️ #selfcare #motivate #pushyourself #youcandoit #investinyourself #bbg #bbgcommunity #bbgmom #reallife #fitness #workout #sweat #sweatapp #momlife #takecareofyourself #metime #ificandoitsocanyou

When you stay in a prison, you’ve gotta do a prison yard workout. But...this was indoors, and I’m carrying a massive food baby (the following images are the things I ate today. And I ate that platter only a hour before working out so it was a struggle today.) . But #absandarms complete while on #vacation (it’s not really one, this is a study trip) and while I was carrying all that extra weight. . #wellness #health #fitness #fit #training #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #getfit #exercise #gains

Truth: I’ve gained 6lbs since I started BBG 30 weeks ago. This Instagram account is filled with emotion. This is why I came back on because I needed an outlet to vent and have support from others that go through the same things and love the life of taking care of your body!! . . I think the biggest accomplishment for me, has not been doing the workouts and staying motivated. It’s been not giving up when I see those numbers go up on the scale. When years ago I would have pretty much stopped eating if I ever gained a pound unless that pound came off. It’s sick to say and sad to remember, but, it’s reality and it’s also the past. . . From here I continue my workouts, continue on counting macros and giving my body the exercise and food that replenishes me. And is good for me. And if I’m gaining weight, I’m going to continue to trust the process. . . #bbgtransformation #bbgprogress #bbg #kaylaitsines #healthyfood #sweatapp @sweat @kayla_itsines @kaylatransformations #macros #bbgweek30 #healthylifestyle #fitmom #fitlife #momofboys #progress #gainz #recovery #homeworkouts

@thefitnessmarshall in a sweater is a bad idea. Popping your booty is never. . . . #bbgnaptimehustle #bbg #bbgvegan #bbgmoms #bbgover30 #sweatapp #bbgweek1 #100strong #last90days #thefitnessmarshall

Its not #flexfriday but I’m am PUMPED UP today! Ashley starts a new era in her real estate career!!!! Wooooo! Hello @compass - can’t wait to be a part of the team! Also crushed #pwr chest & tri’s today! Happy #humpday🐫 😎 #bestiesgetbuff #happy #progressnotperfection

Abs and arms this morning! Started @kayla_itsines #sweatapp back up again. Love her workout program! #amiskinnyyet #absworkout #armworkout #pushyourself #morningmotivation #morningworkout #curvesofficial #gettingbettereveryday #lovingmybody

🤸🏼‍♀️ Bodyweight strength+cardio....Part 3🤸🏼‍♀️ . 📌 Save this workout to try!📌. . #beyourownsuperhero ! ___________________________________________________ 🛠 Equipment needed: 🙋🏻‍♀️ Bipedal land dweller (Ostriches welcome). ⏱20 minutes available. ___________________________________________________ 1️⃣ Workout: Perform the bodyweight flow in the video for 1 minute. 2️⃣ Rest for 1 minute (use the time to stretch) 3️⃣ Repeat until you’ve done 10 full rounds of the flow. ___________________________________________________ 🏋🏼‍♀️🧘‍♀️ Combination exercises are all the rage now. ___________________________________________________ ✅ They allow you to get more work done in a shorter amount of time, and keep the mind more engaged by the variety of movement. ___________________________________________________ ⛔️ However, they often lead to people comprising form, to do high skill movements within these combos. ___________________________________________________ ⁉️How to combat this: Combo exercises work best when combining multiple medium to low skill exercises that you have a high level of proficiency with. ___________________________________________________ 👽 This allows best of both worlds: A fun and mentally stimulating workout, that doesn’t comprise quality and effectiveness for entertainment. ___________________________________________________ 📲 Let me know any questions! ___________________________________________________ 🌻💪🏽🌻💪🏽🌻 . . . . . . . . . . . . . . . . . . #Fitspo #Fitfam #Workoutoftheday #fitnessmotivation #fitnessinspiration #workoutvideo #Getonnit #superhero #health #beastmode #sisu #gym #fatlosshelp #core #rugbyfit #fatburn #Booty #glutes #butt #Lowerbody #lululemon #Fittip #sweatapp #circuittraining #shirtlessguys #homeworkouts_4u #gununegzersizi @homeworkouts_4U @befitvideos @girlyexercises @home.exercises @home.abs @gununegzersizi

Legs today 🙄 for a petite girl I’ve always had quite big calf muscles. Can’t tell that much from the picture. People say it’s because I always have to go on my tiptoes to reach for things 🤷🏼‍♀️😂 . . . #workouts #workout #homeworkout #workoutroutine #sweat #sweatapp #kaylaitsines #legsworkout #legs #calfs #addidas #leggings #gymwear #resistancetraining #strengthening #training #exercise #exercisemotivation #keepfit #getfit #healthy #healthylifestyles #lifetimefitness #fitness #fitnessmotivation

i found that doubling my workouts finds faster results.. who knew lmao anywaysss just got done with bbg beginner week 2 arms and abs and legs 💪🏼 #commonsense #progress #kaylaitsines #kaylasarmy #kaylaitsinesbbg #sweat #sweatapp #sweattransformation #transformation #transformationthursdays #work #workout #health #healthy #diet #everyday #run #running #fit #fitness #kaylaitsines #bbg #bbgbeginner #work #runner #food #fun #happy

🌟On good days work out. On bad days work out even harder🌟 Exercise releases chemicals that make you feel good, boost your self-esteem, relieve stress etc!!! So if you are feeling anxious or stressed out its really important to exercise and eat right💪💪💪 not only will you be healthy and strong, you will also feel better mentally 🙌 . . . . . . . . . . . #fit #fitness #gymgirl #workout #exercise #happy #strong #active #pwr #sweatapp #mental #health #anxiety #diet

Do yourself a favour and listen to @dietstartstomorrow with @kelseywells . I’ve been loving her program for 7 weeks now (it’s the best), but this episode made me emotional. Highly recommend. She starts around 39 minutes. #girlswholift #bbg #pwrprogram #pwr #sweatapp

In desperate need of some coffee ... ☕️ Enjoying the sunshine while it lasts ☀️ #coffeetime #coffeebeforeworkout #bbg #sweatapp #sweatwithkayla #kaylatisines #liss #kaylasarmy #bbgcommunity #bbgprogress #pwr #kelseywells #bbgover30 #thekaylamovement #sweat #pwrprogram

A couple of years ago I learned in a public health class that more lives are saved in car accidents due to environmental interventions (guard rails, rumble strips, etc.) than behavioral interventions (billboards telling us to slow down, buckle up, etc.). . I figure that if it’s true for public health, it must apply to personal health as well. To reach our goals, we might have to begin by changing our environments instead of depending on behaviors like willpower. . For me, I know that having chocolate in the house doesn’t work. I need to make it to the gym before dinner or I have a 10% chance of going at all. I have to meal prep on the weekend or I’ll choose less healthy, more convenient options during the week. And recognizing those things helps way more than hoping my discipline alone will make it easy for me to do what I need to do. . So don’t give up when your willpower fails; look to your environment and think about how you can change your routines and resources to set yourself up for success. . #bbg #bbgcommunity #bbgstronger #sweatwithkayla #sweatapp #fitness #sweatyselfie

Nick got me a waffle maker for my birthday😭🖤So I apologize in advance for the break I’ll be taking from my normal pancake routine - THEY’LL BE BACK JUST NOT RIGHT NOW because this is too much fun😂 . I love adding stuff into my waffles like blueberries, bananas, dairy free chocolate chips, or crushed nuts. I also switch them up by adding different spices to the batter and on top like cinnamon or pumpkin spice🙌 Thinking about trying some extract in them next week - any suggestions?! Lemon, almond, mint??? . Paired my waffles with a French press coffee - I use @goldenvalleycoffee because YAY to local businesses. They’re coffee is amazing, White Tiger is my favorite! . Hope everything has a happy hump day!🐪

Happy hump day! Is it me or is time just flying by? 75 days left till the end of the year. The days are getting shorter and the lack of sunshine really affects me during the winter. Waking up and driving home from work in the dark. It’s so depressing. I hate the cold. It’s going to be harder for me to keep up with my workouts given my energy level is down during the colder months. What do you do to stay motivated during the fall/winter season? #progresspic

Chest & Triceps trained this lunchtime! 💪🏼💦 Who says you have to slow down when you’re preggers?! #23weekspregnant

Keeping it real .. I hate hate my belly .. it’s not straight .. my scar is awefull but it saved my life when I was a baby they had no choice . Sometimes I wish I had no health issues . On some days I wish I was healthy . Most comments on my page are you are goals you look amazing you are a inspiration . I don’t see myself that way never will .. Sunday I had some fun shooting some pictures I am not a model or whatever but it was a stunning day 🍁 so that’s all what counts . I didn’t like most pictures because of my scars .. But we need to accept or self and that shit is hard but never give up on yourself . You are beautiful no matter what 👏- @kayla_itsines @sweat @bbg_community #sweatwithkayla #bbgarmy #bbggirl #bbgjourney #bbgcommunity #fit #workout #fitnesslife #fitgirls #fitjourney #body #gym #100strong #strongnotskinny #thekaylamovement #bbgsisters #bbgcommunity #fitdutchies #kaylaitsines #fitness #sweatapp #bbgbabes #bbgover30 #sweat #deathbykayla #bbglife #bbg

#nofilter today- don’t wanna mess with the #glowup from today’s #bbgarms workout. I was attacked by an 8 year old kid today... biting, kicking, punching, scratching... all of the anger. I was calm as I restrained him, taking him carefully to the deputy’s office so he couldn’t hurt me or the kids he’d been targeting any more, but afterwards I was all shaky. So I def needed to feel a different kind of shake tonight. Admittedly I replaced some #pushups with #concentrationcurls and #bicepcurls so I didn’t pull at the stitches in my back, but I still got a good #burn going. Oh- and histology got back to me with a #nocancer report on the mole. A good end to a bit of a fucked up day. . . #kaylasarmy #kaylaitsines #strongwoman #bbgcommunity #bbg #armworkout #biceps #triceps #bbgfam #bbgcommunity #bbgmoms #bbgmama #bbgmums #sweat #sweatwithkayla #calm #sweatapp

hereeeeee it is!!! back muscle progress 💪🏻 10/16/18 with a few field fitness classes and on week 5 on @kelseywells PWR program. I totally didn’t know those muscles were back there 😮. thanks coach josh and @thefieldfitness for the video!!! @coachjoshsalsa swipe left for a bonus video with coach josh + @vagabondwellness 🍑

Had a great workout today. Found a new gym location I really like so that’s a plus too. Week3PWR: back & shoulders! 👊🏼💪🏼 Outfit: @ellieactivewear mix & match. 😍

PWR Week 2: Back & Shoulders + 15min HiiT . I like to use the Nike Training app for HiiT workout BUT on beautiful mornings like today, I keep it simple and do the below outside: . 30s On/10s off ✅ Sprints ✅ Skips ✅ Sprints ✅ Skips ✅ Sprints ➡️REST 20s⬅️ 🔃Repeat x5 . #kelseywells #kelseywellspwr #pwr #pwrprogress #pwrprogram #pwrweek2 #sweatapp #kaylaitsines #deathbykayla #thekaylamovement #bbg #bbgcommunity #bbgover30 #bbgsouthafrica #LiftHeavyListenHeavy #FitMetalhead #weighttrainingforwomen #weightliftingwomen #HiiT

Transformations take time 🐛 may not be a dramatic difference but it’s 4 weeks of hard work and I can feel my strength building 💪🏻 left is pre PWR right is after 4 weeks of PWR . . . . . . #transformationtuesday #transforming #workinprogress #bbgprogram #gettingstrong #pwrbabes #strongissexy #bbgtransformation #bbgprogress #bbgprogresspic #sweatapp #pwrprogram #kelseywellspwr #bbgdenver

Took my first Barre class today & I totally underestimated it. I was already sore from leg day yesterday so this was just the cherry on top! Lol. Lesson learned to never ever underestimate Barre classes again!

Special delivery for ya GLUTES!!🍑 👋🏻 SWIPE for Band Exercises you must be doing when you train booty! 👌🏻 🌪SUPERSET each exercise 🌪 •1st Exercise- Banded Lateral Walks •2nd Exercise-Banded Squatting Abductions •3rd Exercise- Banded Box Hip Abduction •4th Exercise- Banded Box Hip Extension •5th Exercise- Banded #4 Crossed Leg Lift . . . . #vancouverfitgirl #fitbabesunited #sweatapp #workoutbuddycosplay #powerrangertoys #wildforce #workoutsisters #workouttwins #workoutsforwomen #loopbands #resistanceloops #gymbuddies💪 #80dayobsession #80dayobsessionresults #80dayobsessionmealplan #80day #80days #80dayobsessionprep #80daychallenge #80dayobession #80daystogo #80daysobsession

This new Sweat app is a game changer! And with each section completed u post Sweat selfie through the app!😁 #sweatapp #anytimeworkouts

Abs and arm day done and dusted. #feelingtheburn #sweat #sweatapp #fitness #goals

Dream higher than the sky and deeper than the ocean! ☀️🌊

BBG 2.0 week 19 legs done - anyone else out there only doing half of the resistance? Half legs workout today cause that’s all I had time for. But it’s there! . . . #bbg #bbg2 #bbgworkout #bbgweek19 #legday #sweatapp #sweatwithkayla #kaylaitsines #homeworkout #fitgirl #bbggirl

I noticed for the first time that in PWR 2.0 the visual instructions in the Sweat app has very little resemblance to Kelsey Wells. Swipe right, I have taken a snapshot 😂😂 Yesterday was Chest and Triceps! 💪

Today was a mess. I literally forgot my work computer at home and after fucking around for an hour and coming up with no solution, decided to drive over an hour round trip to get it...and stayed much later than planned as a result. 😭😭😭BUT I started the day with my water (A huge win for me) AND ended it with week 7 #chest&tris of @kelseywells #pwrprogram. Back on the horse! Also, dead arms. #pwr #kelseywellspwr #strengthtraining #girlswholift #sweat #sweatapp #bbg

Today was a day I easily could have shut it down but I fueled up and hit the treadmill! Thanks to my BBG girls for helping me stay accountable @lizamac32 @musclesandmargaritasbbg @gymnowwinelater 👊 . . . #bbg #bbgvegan #bbgmoms #bbgover30 #sweatapp #bbgweek1 #100strong #last90days #raedunn #coffeefirst

I hate sitting at a desk all day, so I keep my sanity by getting up and moving throughout the day when I’m at work 🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️. This week I’ve been going to the gym in my building to lightly jog during my lunch break. I get on the treadmill and jog for 2 miles, which only takes about 20 minutes. This gives me plenty of time to change and freshen up before getting back to work 👩🏼‍💻 So far, I’ve been loving this routine as it makes me feel so good after! It helps clear my mind and it helps me be more focused and productive when I get back to my desk. I totally get it that not everyone has a gym in their building or works in such a casual environment, but that doesn’t have to stop you! Get outside and go for a quick walk! Even 15-20 minutes of walking can make a huge difference in how you feel.

Tuesday workout. #aaptiv elliptical, #pwr chest & triceps which were a killer. Followed by 2 #teamaaptiv abs. Ready for my green protein shake. @to_fitspo thanks for the motivation to post a #workoutselfie for the #fitnessaccountability Arms are still shaking. 💪🏻 Love this #kelseywells #kelseywellspwr program. #bbgprogress #sweatapp #sweatpwr #100strong #100strongsquad #sweatcommunity #bbgcommunity #bbgsisters

Back & Shoulders trained today! 💪🏼💦 #23weekspregnant

It has been well over a year since I have posted anything on here. A lot has changed.. May 17th 2018 I had a beautiful baby girl named Carter, she will be 5 months old tomorrow! I decided that I need to stop being lazy and take advantage of the extra time I have while she naps to get workouts in(I’m doing the post pregnancy #bbg on the #sweatapp). I am only 10 pounds from my pre pregnancy weight, I’m okay with that! I just want to feel strong again! So here we go again back to my journey of a healthier lifestyle! 👊🏼 • • • #bbgcommunity #postpartumfitness #momlife #bbgmoms #fitnessjourney #momsofinstagram

Document the moments you feel great about yourself - what you’re wearing, who you’re around, what you’re doing. Recreate and repeat. .#kelseywells #kelseywellspwr #pwr #pwrprogress #pwrprogram #pwrweek2 #sweatapp #kaylaitsines #deathbykayla #thekaylamovement #bbg #bbgcommunity #bbgover30 #bbgsouthafrica #LiftHeavyListenHeavy #FitMetalhead #weighttrainingforwomen #weightliftingwomen ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @kelseywells @sweat

I love this quote. I think the ability to create art is one of the only qualities that set humans apart from other animals. We create art in the form of poetry, paintings, stories, films, architecture, entertainment, etc. In any times good or bad, we turn to art to feel and feeling is living. . . . . . . #dailyvitamins #careofvitamins #thoughts #art #pwrbabes #bbg #sweatapp #bbgcommunity #bbgprogram #gettingstrong #transforming #strongissexy #kelseywellspwr

For someone with a very serious caffeine and soda addiction these wonderful little drinks have been a game changer 💝 you wouldn’t even know it’s water 💧 😂 here’s to trying to attempt a little balance in my diet #bbg12weekchallenge #kaylaitsines #bbgcommunity #deathbykayla #sweatapp #bublywater #sparklingwater #lifesaver #healthylifestyle #healthyish #kaylaitsines #kaylasarmy #eatinghealthyonabudget

A quick 40 minutes of walking and running to starve off the fluid retention, check off my 10000 steps for the day and finally settle in with a night cap of camomile tea #louiseparkermethod #lpmtransform #lpmhabits #jules100dfc #bbg #bbgliss #bbglissworkout #sweat #sweatapp

🌟Love yourself enough to exercise & eat healthy🌟 Shoulders & abs workout complete! 💪 its getting hard to wake up early on these cold mornings but it has to be done! No excuses 🤗😎 PS excuse my sweaty face 😅 . . . . . . . . . . . . . . #fit #fitness #fitgirl #gym #gymgirl #workout #tuesday #abs #shoulders #happy #active #healthy #strong #sweatapp #pwr #inspo #fitspo

Have been wanting to switch my workouts up a bit so decided to download #kaylaitsines #sweatapp the first BBG workout had me sweating! It’s been a while since doing any plyometric workouts and I feel I want to ease myself into it. I figured Kayla’s BBG one was a good place to start and ease into it again. It’s a killer but worth every bit of sweat that’s for sure! No pain no gain! #lydia_fitnessmum #fitmum #fitmom #fitnessmum #mumfitness #fit #fitness #fitspo #fitfam #bbg #bbg1

When your doge is a better Instamodel than you 🤣 . Such a great run this morning in preparation for another hectic day. . Exercise during mentally challenging times is imperative for my wellbeing. Physically and mentally it helps me to cope with the stress and moving my body helps with the strain that comes with sitting. . Health is a holistic concept. Make sure you pay attention to all spheres of it. . #kelseywells #kelseywellspwr #pwr #pwrprogress #pwrprogram #pwrweek2 #sweatapp #kaylaitsines #deathbykayla #thekaylamovement #bbg #bbgcommunity #bbgover30 #bbgsouthafrica #LiftHeavyListenHeavy #FitMetalhead #RunningWithDogs #Runner ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Legs ✅ 👏🏻

BBG 2.0 week 19 LISS 1X done - first time back to working out after taking a week off and my body FELT it. Only walked on 3.5 today but gotta start somewhere 😳 feel low motivation these days 😔 . . . . , , #bbg #bbg2 #bbgweek19 #bbggirl #fitgirl #sweatapp #sweatwithkayla #kaylaitsinese #homeworkout #treadmill #liss

Early morning run done and dusted. #feeltheburn #fitness #healthierme #achievinggoals #sweatapp #sweat

PUSH THROUGH MONDAY 👊🏻 It was hard getting back to the gym after not working my muscles after the entire weekend full of werk werk werk. This month is getting so busy, it’s starting to catch up but I made a promise to myself to keep pushing through. 45 minutes into today’s workout I also felt nauseated (I felt that way last week too and thought to myself, am I not eating enough?). I figured I’d keep going, I was almost done. Took it a little easy but managed to finish PWR week 5 LEG DAY. Excited to see my girls @munfung.unrefined @slothlifediaries @stillandsteady at @thefieldfitness tomorrow - it’s a much needed break from work + definitely want to see these lovely girls, too!

. 📌👋🏻 We’re putting together a program. Visit the link in my bio for more info ❤️ . ➖ 1️⃣A. 10-12/Side Front Foot Elevated Split Squat 1️⃣B. 15-20 Close Stance Eccentric Bridges (3 seconds down) 😴Rest: 2 Minutes After 1B 🔁Sets: 4-6 . 2️⃣A. 10-12/Side Single Leg Deadlift 2️⃣B. :30 to :45 Seconds Goblet Squat Hold 😴Rest: 2 Minutes After 2B 🔁Sets: 4-6 . 3️⃣A. 10-12/Side Lateral to Reverse Lunge 3️⃣B. :30 to :45 Seconds Ball Bridge Pulses 😴Rest: 2 Minutes After 3B 🔁Sets: 4-6 . 📍The Step & Risers in the video: Search for “The Step” on Amazon. ➖ 🧠Sore is Such a Marketable Feeling. . You start a new workout program and you’re sore for the first time in a long time. WOW you just found the next best thing. . What you were doing must have stopped working, right? . It’s marketable because you can come to me and say “omg I was soooo sore from your workout!!” . Then I can say “ya!! It was a great one” and think I’m the best for making you sore again. . But one day you won’t be as sore from my workouts. . You’ll think my workouts stopped working. . One day you’ll try something new someone else created. Maybe your friend introduces you to it. Then the next trainer will say “ya!! It was a great one!” Then you leave me. . The sore cycle continues. . If you’re sore, it’s not because my workouts are any good. . Sore means you did something different than what your body is accustomed to recovering from. . When the soreness begins to subside as you continue the workouts, it’s not because they stopped being effective. . It’s because your body has become effective at recovering from them. You want this to happen. . What are indications of a good workout? . Not soreness Not sweating Not calorie burn . Seeing your body change, becoming stronger, and feeling great. . If you’re a trainer, tell your client what sore means the first time they mention the word. If you continue the lie, they’ll eventually leave you too. ➖ 🎵How Does It Feel - M-22 (Illyus Edit) ➖ #legday #lowerbody #legworkout #buttworkout #tiu #tiuteam #tiu31 #tiumom #gymvideo #homeworkout #fitmomsofig #fitspo #iifym #bbg #fit #tiucheckin #sweatapp #workout #fitover40 #exercise #fitmom #legdayworkout 🐩 🐩

So I’m a little late (13 days to be exact 😅) but I’m starting @msrachelhollis’s #last90days challenge! Every year I have a New Years resolution to be more active, eat healthier, etc but like she mentioned in her post, towards the end of the year, it’s easy to slack off and put your health and fitness goals to the side, especially when it starts getting colder. This is why I’m challenging myself to finish off 2018 with just as much motivation and commitment as the beginning of the year. In these last 2.5 months of 2018, I’m going to continue to push myself at the gym (with less skip days 😬), choose more healthy food options, and stay on top of studying for the last half of the school semester. Even though there are only 77 days left, I’m going to jump into this #last90days challenge with them and you should too, no matter what your goals may be! Always better late than never, right? 🤪 P.S. shoutout to @balancing.fit for inspiring me to do this challenge with them!

#liss today with @iamcaruthers - I CAN NOT wait for cooler weather!!!!!!!! Ugh it was so humid tonight we waited until the sun was almost down but seriously - someone, anyone, don’t let me take this winter for granted.. I slack so much when the weather is 🔥🔥🔥 I need to appreciate the weather when it actually cools down.. maybe by January 😭😭 . . . . . . . . #bbg #pwr #pwrful #sweatapp #kaylaitsines #bbgprogress #kelseywells #pwrprogress #bbgtransformation #bbgcommunity #bbgflorida #bbgmoms #pwrmoms #transformation #weightlossjourney #fatloss #florida #sweat12weekchallenge #fitfam #fitmom #fitmoms #fitnessgirl #fitness #fitnesschallenge #weightlossjourney #transformation #pwrathome #thursday

5 MISTAKES YOU’RE MAKING IN ANY JOURNEY! . 1. Comparing your chapter 1 to someone else chapter 20. 2. Not embracing EVERY PHASE of the journey. The good, the bad, and the ugly... it all serves a purpose! 3. Not believing in yourself. 4. Looking for the EASIEST way of doing things. 5. Doing something for the WRONG reasons. . We’ve all been guilty of at least one of the things above at some point and that’s OK! 🤷🏻‍♀️ . Based on my experience and what I’ve seen through those around me, these 5 things above can have a SERIOUS impact on your journey. Flip the switch and don’t let any of these things be the reason to put a wedge on your success... whether it’s fitness, business, or life in general! __________ 📸: @seannelsonphoto

Another photo of home. I took this photo yesterday during my walk with mum. Getting in 5,000 steps felt good and allowed me to reach my goal of 10,000. I dont reach it very often and thats something I want to change. . This morning, you wouldnt even think I took that photo. Its cold and hasnt stopped drizzling all morning. I like days like today, apart from the fact that it is harder to get out of bed. . I got in breakfast which is something new. I made a bloody delicious smoothie to start the day of right. Ill be doing legs later on today. I stayed in bed too long oops. . Make sure to enjoy your day and focus on the little things that make our world so beautiful (just like you).

Literally ate this in 5 sec #so #good 😩🙌🏼

Healthy pasta meal 🍝 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Made with @eatbanza chickpea pasta + marinara sauce + spinach. I would have added ground turkey meat but I didn’t have any at the moment ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • I’m definitely not a fan of spinach, especially when raw, so this an easy way I add greens to my diet. After cooking the spinach leaves down, you can’t even taste them anymore! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Also, it took me a long time to realize how much sugar and how many calories I was taking in from sauces and dressings alone. I included the nutrition label for the sauce I used today, along with the Prego pasta sauce I always used to buy to show the comparison, especially noting the sugar in the Prego sauce. @raoshomemade has a marinara sauce with even less grams of sugar than the one I used today! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • I believe making small changes like this has helped me speed up fat loss and not accumulate so much unneeded sugar in my diet. I added an excerpt from @drmarkhyman‘s book #FoodWhatTheHeckShouldIEat, which points out how sugar is hidden in so many unexpected places and how we can be consuming tons of sugar even when we think we’re making a healthy choice, like eating a salad.

Saturday shoulders & abs 💪🏻 (Sped up) . . . . Sorry for the awkwardness lol

Slow progress is still progress 🙃🙃

Week 14 Legs ☑️

Got my student ID today, which means my first day of medical school is in 4 days! I’m so ready to start this next chapter of my life, and I am more motivated than ever to keep up with my health and fitness goals while in school. During undergrad, I always struggled with making time to exercise and never truly made it a priority. There would be random weeks when I was motivated to work out but as soon as a busy school week rolled around, I would immediately lose track. Toward the end of my last year of college, I finally started taking my health and fitness goals seriously but still had a hard time staying consistent. This summer I have been committed to working out regularly and I want to continue this lifestyle change that I’ve made when school starts. So I made this account to track my progress over time and to hold myself accountable! Besides being ready to work on balancing my workout and school schedule, I’m so excited to learn more about the human body and how it works! I can’t wait to become more educated on human health in general and to build upon the science foundation that I gained in undergrad. I’d love to be the type of doctor one day that leads by example when it comes to taking care of your body and health and that starts now. There may be bumps along the way but I hope yall enjoy following me through this process💓👩🏻‍⚕️🤸🏻‍♀️

Week 13 Glutes & Hamstrings ☑️☑️

BURPEES

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