https://fitfreedomlifestyle.com A Lifestyle Blog By Kaitlyn Cookle Thu, 13 Jun 2019 02:23:04 +0000 en-US hourly 1 https://wordpress.org/?v=5.2.1 5 Simple & Practical Ways To Live A Healthier Life https://fitfreedomlifestyle.com/5-simple-practical-ways-to-live-a-healthier-life/ https://fitfreedomlifestyle.com/5-simple-practical-ways-to-live-a-healthier-life/#comments Mon, 10 Jun 2019 17:17:54 +0000 http://fitfreedomlifestyle.com/?p=3013 Living a healthy lifestyle can sometimes feel like an all or nothing rollercoaster. We’ve allowed ourselves to think that we can’t enjoy our favorite food, or a happy-hour without feeling like we’ll lose the progress we already made, or worse, never make any progress at all. Balance can be a tricky thing to master. As […]

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Living a healthy lifestyle can sometimes feel like an all or nothing rollercoaster. We’ve allowed ourselves to think that we can’t enjoy our favorite food, or a happy-hour without feeling like we’ll lose the progress we already made, or worse, never make any progress at all.

Balance can be a tricky thing to master. As soon as you think you’ve got your balance down, you let it slip too far one way or the other and it’s hard to get back on track. I know for me the past few weeks have been a struggle, and now that summer is here, and I am not covered in sweaters and pants every day, I notice my confidence is lacking a little.

If we focus on a few healthy habits to incorporate in our every day, with little to no effort, living an all-around healthier lifestyle will be a breeze. But that doesn’t mean you won’t have to make the conscious choice each day to stick with it. It might be easier to do the exact opposite of what you know you should but that won’t create lasting change. All that does is dig you deeper into a cycle you don’t want to be in. Everything we do becomes a habit. It’s a habit that by 4 p.m we’re ready for a drink and the couch. It’s a habit that you only drink one water bottle a day and when you drink more you think you can’t do it, or it’s just too much. And that’s not true, you’re just not used to it, yet! We have trained our mind and body to do these things, and that’s exactly what you have to do in order to achieve change. You have to train yourself to stop and reverse the habit.

5 Simple + Practical Ways To Live A Healthier Lifestyle


  1. CARRY AROUND A BIGGER WATER BOTTLE // You might be thinking, ahhh…ok? When you have a water bottle that is not only #fun to drink out of, but also full of all the water you need for the day, you are much more likely to drink it. I’m not expecting you to carry around a gallon jug as I do but there are cute and practical half gallon water jugs you can bring with you to work, and throughout your day. Water is the most important thing to start incorporating in your day. Water flushes out the toxins and waste in our body, it keeps us full between meals for less frequent snacking and glowy and clear skin come from lots and lots of water. Cheers!
  2. SMOOTHIES // If you’re not a frequent veggie eater, smoothies should be your BFF. The taste of veggies can be so well hidden that you don’t even know you’re eating them. Frozen zucchini, cauliflower, spinach, and even broccoli blended with fruits can give you a burst of energy and a ton of nutrients in a quick smoothie.
  3. 20-30 MINUTES OF MOVEMENT A DAY // For the last 5 years I have only worked out for 30 minutes a day. In that time frame, of course, there have been days where it’s less or more but my workouts have been focused around quick, effective, and fun workouts. THIS is how I managed to keep this my lifestyle for the last 5 years. I never do the same workout! I know that no matter what my day looks like, I have 30 minutes to move and sweat. Even if it’s just for a walk, a bike ride or walking to and from places instead of driving. Moving your body, and being intentional about it will lead to lasting healthy changes in many aspects of your life.
  4. PLAN AHEAD // If you don’t have goals set, the direction of where you want to go can be confusing. I am a very visual person, so I created a vision board and have all my goals in picture form hanging on my wall so I can see where I want to be every day. I have career goals, fitness goals, and overall lifestyle goals I am trying to achieve. Having goals gives us something to look forward to, and work towards. Sometimes those goals change as time goes on and that’s ok! It’s all about moving towards something and manifesting everything you want in life.
  5. DAILY JOURNALING // Here are three habits to journal about:
    1. Every morning AND night write 3 things you’re thankful for. Can be as simple as your headphones or your favorite coffee mug but write. it. out. Say them out loud and appreciate what you have.
    2. At the end of the day, write something you loved about your day. Regardless of what it was like, there is something good in every day. Focus on that.
    3. Write something you love about yourself: DO NOT SKIP THIS. It can be anything. Your amazing eyebrows, or how you serve others. It doesn’t matter what it is, just do it.

Doing these simple steps each day can lead to an overall healthier lifestyle. Both mentally and physically because habits create lasting change! You have to make the effort each day and I know sometimes it can be overwhelming, confusing and overall just hard. But everyone can do it.

I would love to hear about something you do every day that leads you closer to a healthier lifestyle!

all my love,

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How to Physically and Mentally Love Yourself – 10 Tips https://fitfreedomlifestyle.com/how-to-physically-and-mentally-love-yourself-10-tips/ https://fitfreedomlifestyle.com/how-to-physically-and-mentally-love-yourself-10-tips/#respond Tue, 07 May 2019 00:42:06 +0000 http://fitfreedomlifestyle.com/?p=3009 Possibly the single most important facet of loving yourself is taking great care of your emotional self. What you believe is true about yourself illustrates the degree to which you love and accept yourself.  Talking about self-love is really important to me because we often believe self-love is just about candle-lit bubble baths and binge watching […]

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Possibly the single most important facet of loving yourself is taking great care of your emotional self. What you believe is true about yourself illustrates the degree to which you love and accept yourself.  Talking about self-love is really important to me because we often believe self-love is just about candle-lit bubble baths and binge watching our favorite show, (which I do at least 3x a week, don’t get me wrong.) But self-love is a lot more than that, It’s something we work towards every day. I’m sharing a few of the many ways we can show ourselves love each day.


5 Ways To Mentally Love Yourself

  1. Be Willing To Listen/Have an Open Mind: I wasn’t the girl who listened to podcasts or books and I certainly wasn’t willing to hear what anyone had to say about being a better person. I was the girl who rolled my eyes at anything motivational because of my own insecurities and pride. When I admitted to myself that in order to change I needed help and a push in a different direction, that’s when the transformation began. Doing the same thing every day will not get you a different result. Be willing to change the music you listen to, what messages do you want to hear each day? How much time are you spending watching TV or on social media? Who are you letting influence you? Every single one of us is an “influencer” – we influence the people around us every single day. It’s happening to you and it’s happening to me. Make sure you’re choosing the right people to influence you.
  2. Compliment yourself: When was the last time you said to yourself, dang I love [this] about myself? We spend all our time focusing on what we don’t like about ourselves instead of what we do like. I’m guilty of this, too. We see someone else and immediately look at what we wish we had of theirs. Instead of saying, “ya, that is beautiful and great, but guess what, so am I.” Try it next time you find yourself talking negatively.
  3. Feed Your Mind: Books, podcasts, devotionals… there are so many resources out there that have changed the way I view myself and others. Never. Stop. Learning. It’s not just important to exercise our bodies, but our minds, too! Our mindset is the most powerful thing. You can go from struggling and self-hate to confident and motivated with the switch of your mindset. So it’s important that each day you start with a clear mind to fill and feed with all the wisdom and inspiration you need.
  4. Forgive Yourself: The most powerful thing you could do is to forgive yourself. We carry to much shame and guilt in our lives when we don’t need to. You are forgiven, so why haven’t you forgiven yourself? There is no shame in your past. Believe that you are worthy of love, you are worth caring for and you are worth investing in yourself for a better life and future. Let go of those burdens that are holding you back from living a free life. You are forgiven.
  5. Believe In Yourself: Pay attention to your thoughts. Another way that you can cultivate self-confidence and love is to listen to your internal dialog. Your fears can lurk in the words you use to describe yourself. Instead of saying, “I won’t be good at this,” try, “How can I make myself better?” You weren’t born with any limiting beliefs. You learned every single one of them. We all learn to limit ourselves unfairly. Give yourself the credit you deserve and believe it.

5 Ways To Physically Love Yourself

Before we get started I want to make it clear that appearance is not what makes you worthy, loved, beautiful, or better than anyone else. However, when we regularly take care of ourselves we naturally feel better! Leading to massive mental breakthroughs. It could be getting your eyebrows waxed, your hair cut, staying active or even getting some sun. I know that when I’m well kept, I feel so much more confident!

  1. Exercise: It might seem obvious, yet there are still so many people who don’t take 30 minutes of their day to treat their body right with exercise. Not every workout has to be a sweaty one, it doesn’t have to be long, or taxing on your body. But just move! Go for a walk before or after work, wake up 30 minutes early and do one of my HIIT workouts! Pull up a YouTube video of your favorite yoga class. Just move your body! Things start to fall into place with our minds, and nutrition when we give our bodies some love!
  2. Good Eats: Specifically whole and natural foods. Eat to fuel your body and heal yourself from within. Foods that will give you energy! I’m all about that alkaline diet. I share all about how I stopped my bloating in my Bye-Bye, Bloat E-book and that is strongly through an alkaline diet! Spend money and time caring for what you put in your body now so that later in life you can play with your kids, and be there for every part of their life and live YOURS to the fullest.
  3. Massages, etc.: When is the last time you got a massage or went to the chiropractor? We hold so much tension in our bodies and we often think it’s a “want” to go “treat ourselves” to a massage. That’s just not true, it’s extremely important to recover and re-align your body. So many people deal with pain in their lives thinking that it’s normal or age but believe me, it’s not. Show yourself some love and book that massage.
  4. Acknowledge What Your Body Does For You: One aspect of loving yourself is realizing everything your body allows you to do. Your mobility, your ability to use your hands to manipulate objects, and the energy that sustains you through a challenging day are all thanks to your body. Your physical self holds up for you under plenty of pressure on any given day. Cultivate gratitude for how your body does pretty much everything you require. Love your body.
  5. Sleep More: Unless you’re one of the lucky ones, you’re most likely on the short end of getting enough sleep. Strive for seven to eight hours each night to show love to yourself. You will be amazed at what good sleep can do for you. Set up your nightly routine to ensure great sleep. Acknowledge that obtaining proper rest and sleep is on your priority list. The more sleep you get the more energy you’ll have. And that means more enthusiasm and love to give to others and to yourself.

I hope these tips inspired you to live a free life full of LOVE for yourself. We all have the ability to change and there is nothing selfish or egotistical about loving yourself and proving it every single day.

all my love,

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10 Healthy Breakfast Ideas For On-The-Go https://fitfreedomlifestyle.com/10-healthy-breakfast-ideas-for-on-the-go/ https://fitfreedomlifestyle.com/10-healthy-breakfast-ideas-for-on-the-go/#respond Thu, 25 Apr 2019 19:33:07 +0000 http://fitfreedomlifestyle.com/?p=2990 I could eat breakfast food morning, noon, and night. I truly mean that. There’s nothing that makes me happier then coffee and breakfast – in that order. I wanted to gather 10 Healthy Breakfast Ideas for those mornings where you don’t want to eat the donuts your co-workers brought to work, and you know you […]

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I could eat breakfast food morning, noon, and night. I truly mean that. There’s nothing that makes me happier then coffee and breakfast – in that order.

I wanted to gather 10 Healthy Breakfast Ideas for those mornings where you don’t want to eat the donuts your co-workers brought to work, and you know you shouldn’t get another turkey bacon breakfast sand-which from Starbucks.

Treat yourself right with a good breakfast. You don’t have to eat a ton, and you don’t have to eat right when you get up if you’re not hungry! These are things you could easily bring with you to work and a lot of these would be great as afternoon snacks. Some of these recipes are better made ahead of time. They are simple, filling, and nutritious options for those days when you don’t have time to worry about breakfast. Make it easier for yourself!

I’ll be linking the recipes down below! Some are from other sites, but I made them all, so I’m only giving you the goods. 🙂

PIN ME FOR LATER!

10 Healthy Breakfast Ideas

Blueberry Breakfast Bowl

Smoothies are ready in less than 10 minutes and you’re out the door. Or slow down a little and decorate with your favorite toppings, step outside and enjoy the sun with this healthy goodness. Smoothies are a great way to get in your greens and superfoods first thing in the morning! I don’t think smoothies should replace meals so have this alongside a few hard-boiled eggs for a more balanced breakfast.

get recipe

Egg Bake Cups

These mini Egg Cups are the perfect protein-packed breakfast. I love making these because you can switch it up each time with whatever you have leftover in your fridge! I love adding salsa, hot sauce, and avocado for some yummy flavor. Perfectly stored in the freezer for later, too!

get recipe

Banana Oat Muffins

Alright, muffins are kind of my thing. They are SO nice to have around when you’re craving something sweet any time of the day. Oats + Banana make the perfect combo and are super filling! These are sweet and moist and perfect for breakfast on the go! Add your favorite nuts or mini chocolate chips for an extra treat.

get recipe

Blueberry Almond Breakfast Cookies

Who doesn’t want cookies for breakfast? These cookies are basically oatmeal in a cookie shape. They may seem a little tricky but the flavor couldn’t be more worth it. I keep them in the fridge to have with my morning coffee & later in the afternoon with my afternoon coffee ha! Can’t resist ’em. Plus they have almond butter… and if you know me, you know I love my almond butter.

get recipe

Homemade Paleo ‘English Muffin’ With Avocado

If you’re trying to stay away from bread, this Paleo English Muffin may be your new BFF. I tried it for the first time a few weeks ago and was shocked at how quick and easy it was. Like, 5 minutes-and-done-easy. I’ve attached the recipe below, but this is what I put on it: Avocado, Everything But The Bagel seasoning from Trader Joes, and nutritional yeast. A combo made in Avocado Toast heaven.

get recipe

Blueberry Yogurt Pancakes (in the blender)

These are almost too easy to make? I can’t believe how tasty these were! This recipe calls for regular yogurt, but I used blueberry almond milk yogurt! It probably changed the batter slightly but it didn’t matter to me because they were so good I wanted to cry. You could even make these the night before, keep them in the fridge and eat them on the way to work! So good and so easy, you can’t ask for anything better!

get recipe

Quinoa Breakfast Bowl W/ Homemade Ginger Sriracha Sauce

This breakfast is so filling and packed with leftover goodies! Something I love doing is taking leftover veggies, and brown rice or quinoa, adding eggs, avocado, salsa, or whatever you like and creating a breakfast bowl! You could use sweet potato and do the same thing. Add crispy bacon or ground sausage and you have a comforting and healthy breakfast.

get recipe

Energizing Green Juice

If you don’t have a juicer, you can blend these ingredients and then strain it! But let me tell you… there is something so refreshing and energizing about a good green juice. Not the ones that taste like grass, but the ones that actually taste good AND give you that, “wow I’m proud of myself for getting my #health on so early in the morning” feeling, you know?

get recipe

Banana Oat Pancakes

My personal favorite breakfast, late morning snack, afternoon snack, night time snack… did I mention midnight snack? Ya…that too! Naturally sweet so there’s no need for anything on top. NOTHING! Keep them in the fridge and grab them whenever for the best breakfast or snack. Trust me.

get recipe

Sunrise Juice

This juice just screams, I WILL MAKE YOU GLOW FROM THE INSIDE OUT. This glowy sunrise juice takes the cake for me. The pack of flavor, vitamins and natural sweetness is sure to give you all the motivation you need for a healthy day ahead. YUM!

get recipe

I hope you try one of these out! Let me know if you do. What’s your favorite go-to breakfast?!

all my love,

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Best Workout Shoes https://fitfreedomlifestyle.com/best-workout-shoes/ https://fitfreedomlifestyle.com/best-workout-shoes/#respond Tue, 16 Apr 2019 17:51:19 +0000 http://fitfreedomlifestyle.com/?p=2974 HI! I hope you’re doing well and if you’re reading this post then you might be interested in a new pair of kicks. They say to switch up your shoes every 3-6 months depending on how often you use them. Just take a good look at them, it’ll be really telling on how much you’ve […]

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HI!

I hope you’re doing well and if you’re reading this post then you might be interested in a new pair of kicks. They say to switch up your shoes every 3-6 months depending on how often you use them. Just take a good look at them, it’ll be really telling on how much you’ve been to the gym recently. 🙂

Spring is hopefully here to stay and summer will come soon enough. I always have so much more motivation in the sunny summer months. Let me know if you like this kind of post and if you have any other suggestions. (workout clothing haul coming soon!)

I’ll take one of each, plz.

I’ve made a list of some personal favorites & just some overall good shoes to have as you stay active this summer. Just click on the shoe you want to shop! I have ranged them from $50-$150! Happy sweating (&shopping)!

all my love,

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What’s In My Gym Bag + Complete Leg Workout! https://fitfreedomlifestyle.com/whats-in-my-gym-bag-complete-leg-workout/ https://fitfreedomlifestyle.com/whats-in-my-gym-bag-complete-leg-workout/#respond Fri, 05 Apr 2019 00:09:24 +0000 http://fitfreedomlifestyle.com/?p=2971 Hello!! I hope you enjoy today’s video! I’m going over what’s in my gym bag, along with a boot camp workout we did this week at my gym, Minneapolis Training Studio. Here’s what you’ll need for this workout: dumbbell box/ chair/ bench (something to jump on) TRX if you have one, but you DON’T NEED […]

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Hello!!

I hope you enjoy today’s video! I’m going over what’s in my gym bag, along with a boot camp workout we did this week at my gym, Minneapolis Training Studio.

Here’s what you’ll need for this workout:

dumbbell

box/ chair/ bench (something to jump on)

TRX if you have one, but you DON’T NEED ONE!

That’s it! & I am SO sore today in the best way possible. I wrote the written workout below. Comment below if you liked this video and workout!! Thanks for being here.

What’s In My Gym Bag + Complete Leg Workout!


 

30-minute leg workout: 

round 1 & 2: 

  1. walking lunges / 30 seconds
  2. jump lunges on TRX (if available) / 30 seconds
  3. box jumps or box step-up’s if jumps are too hard / 30 seconds (use a bench or chair if doing at home!)
  4. wall sit / 30 seconds (keep back against the wall and all times, and legs at a 90-degree angle)
  5. dumbbell swings (if you have a kettlebell you can use that but don’t need to) hinge at the hips, it is not a squat, the power should come from sticking your butt out and powering forward. / 30 seconds
  6. jump squats / 30 seconds
  7. goblet sumo squats / 30 seconds
  8. side plank dips / 30 seconds (switch sides on each round)

round 3 & 4:

  1. 10 walking lunges & then sprint for the rest of the minute / 1 minute (if you don’t have room to sprint just lunge the entire 1 minute) this would be great to do on a track at a gym.
  2. box jumps or box step-up’s if jumps are too hard / 30 seconds (use a bench or chair if doing at home!)
  3. wall sit / 30 seconds (keep back against the wall and all times, and legs at a 90-degree angle)
  4. dumbbell swings (if you have a kettlebell you can use that but don’t need to) hinge at the hips, it is not a squat, the power should come from sticking your butt out and powering forward. / 30 seconds
  5. hip thrusts or hip bridge / 30 seconds
  6. goblet sumo squats / 30 seconds
  7. side plank dips / 30 seconds (switch sides on each round)

Grab some water after round 2 and rest when needed but this is a fast paced workout! Should only take you 30 minutes.

Don’t forget to warm up & stretch after!

Let me know if you have questions.

all my love,

 

 

 

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How to Love Yourself // 3 Self-Love Tips https://fitfreedomlifestyle.com/3-self-love-tips-how-to-love-yourself/ https://fitfreedomlifestyle.com/3-self-love-tips-how-to-love-yourself/#comments Wed, 06 Mar 2019 02:03:32 +0000 http://fitfreedomlifestyle.com/?p=2966 Self-love is arguably one of the hardest things for me to try to explain. I struggled most of my life with the idea of loving myself. I used to believe that feeling good about yourself, complimenting your features, and looking in the mirror and giving your reflection an awkward, “you got this, beautiful” was just about […]

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Self-love is arguably one of the hardest things for me to try to explain.

I struggled most of my life with the idea of loving myself. I used to believe that feeling good about yourself, complimenting your features, and looking in the mirror and giving your reflection an awkward, “you got this, beautiful” was just about as weird as it gets.

Why is it so hard to love ourselves? To genuinely be proud of where we are, right here and now without guilt.

Maybe it’s because we have people telling us to be:

…skinnier, stronger, curvier, live this way, be like them, and a million other things that make us question our worth. every. single. day. 

To first understand why you may be hard on yourself, you have to identify what happened in your past to make you feel that way. There is usually something that sticks with us, whether it’s something someone said to us or what we see on social media.

I had to dig deep with this.

I am an extreme people pleaser, it sometimes feels impossible to do what I want because of the fear of what others may say. So when I think of something that happened in my past to bring me to the point of negative self-talk and hatred towards who God made me to be, it’s challenging.

However, I grew up with four older brothers. I wasn’t necessarily close to any of them growing up and as a little girl, especially being the baby of the family, I found myself in constant need to get their approval for everything. I wanted them to think I was funny and smart and worthy. I think that approval from them my entire life carried over into my first real relationship which led to putting unnecessary pressure on myself to be perfect and get the approval from my boyfriend. I wanted him to make me feel worthy and fulfilled and beautiful. And when I didn’t get the approval I wanted, I was very hard on myself and compared every part of me to other people.

I also never felt smart growing up because school was a challenge. I get extreme test anxiety and even if I know all the answers, once it’s time to be tested on them, I completely freeze. It made me very self-conscious and I wish I would have said something but I was so embarrassed that I just let myself believe I was dumb. I don’t learn the way everyone else does. I am a visual person and that’s okay but for my entire life, I allowed that to define me.

I can’t be sure if these are the exact reasons that made me feel insignificant but I think a combination of that and social media definitely resulting in negative self-talk.

There is no worldly being or thing that can dictate your worth and nothing can tell you how enough you really are, besides God.

So when I spent that entire relationship with my boyfriend blaming him for my own insecurities and lack of confidence, it could never be a strong relationship. Because instead of God being the center of it, it was my self-doubt. I think I’ve come a long way to be able to admit that and not blame others for my own actions.

I have learned a lot when it comes to this and it has taken many years to feel confident in myself for who I am. And some days are better than others. Loving yourself is a constant daily practice. It’s not a one and done situation because every day the devil will try to get in your head before you even open your eyes in the morning. Before you can get out of bed, negative thoughts will try to get in the way.

SO!!!! I wanted to share a few tips on how I practice self-love each and every day to hopefully encourage you to do the same because you deserve the peace of loving yourself. It takes much more than just these tips but I wanted to start with just a few.

3 Self-Love Tips

1 // stop the negative thoughts before they can even begin 

Before you do anything else in the morning, spend time reading a devotional, listening to something uplifting, or your favorite music. Open your heart to God’s voice and let it be the loudest thing you hear all day long. Constantly reach for Him when you find your mind drifting. Do all of this before social media, and before anyone else demands your attention. Putting on His armor will get you through anything the day brings. Trust me. Social media puts you in a constant state of reaction and comparison and we don’t want that.

And please, unfollow anyone that makes you feel bad about yourself in ANY way.

2 // actually say you love yourself out loud, and then prove it 

The best way to love yourself is to repeat it and then prove it to yourself. What are you going to do in your life to actually make that change? Is it finally going to the gym so you can be healthy and feel good? Or maybe it’s leaving that relationship or friendship or job that is only bringing you pain. Are you going to love yourself enough to take the steps necessary in order to change your life?

Through doing this, I found my mental state change each day. I found myself doing things and creating healthy habits that were hard at the time, but brought significant joy into my life.

You feel confident by doing.

By being scared and doing it anyway.

It might be easy just to say, “I love myself” but the challenge is doing something to actually prove it.

3 // let go of the past, and accept change

One of the hardest things can be accepting change in your life because we are stuck in the past. I am not who I was 5 years ago, or even a week ago because I allow the change in my life every single day. You are not your past, you are not the negative thoughts in your head, you are not whatever hurtful things people have said about you.

If you said to yourself yesterday that you are lazy and worthless and ugly and gross.

First of all, no.

And second of all, that was yesterday and we don’t think about that anymore. Today is a new day, it’s a new opportunity to change, and be better and try again.

That is the devil’s one goal, to keep you away from the truth. You are not who others say you are, you are who God says you are. Point blank period.


These are all my opinions. I would never push my beliefs on you. I’m just sharing how God and these positive thoughts have changed my life. I don’t want you to be a slave to negative thoughts anymore. Don’t let them hold you back from chasing your dreams and changing your circumstances. You can make a decision right now to change, to love yourself, to constantly repeat positive affirmations in your head every minute that you need to.

In my opinion, self-love comes from saying goodbye to the past to allow yourself to be better. You deserve that. You might lose friends, you might have to give up everything you are comfortable with but only better things will come.

I let go of the idea that I was dumb, and now I am an entrepreneur. I found my worth in who God says I am and not in what a man thinks of me, and I found my husband. Be patient with yourself today.

You are loved, you are enough, and you are allowed to change and become who you really want to be.

I want to make this self-love topic a series here to talk openly with you. So let me know what else you want to hear, any stories you want me to share. I am an open book. Would love to hear from you in the comments as well!

all my love,

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My Skincare Routine // 2019 https://fitfreedomlifestyle.com/my-skincare-routine-2019/ https://fitfreedomlifestyle.com/my-skincare-routine-2019/#respond Mon, 28 Jan 2019 01:32:46 +0000 http://fitfreedomlifestyle.com/?p=2962 Hi! In this video, I share my everyday skincare routine! I hope you find it helpful and let me know what products you can’t live without!! Don’t forget to subscribe to my YouTube Channel. 🙂 Thanks for watching. MY SKINCARE ROUTINE Products:  If you purchase some of these products through the links down below, I […]

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Hi!

In this video, I share my everyday skincare routine! I hope you find it helpful and let me know what products you can’t live without!!

Don’t forget to subscribe to my YouTube Channel. 🙂 Thanks for watching.


MY SKINCARE ROUTINE

Products: 

If you purchase some of these products through the links down below, I do receive a small commission. My kitty and I thank you for supporting us!! :)) 

Tula Cleanser 

ORIGIN Ginzing Moisturizer

Miracle Beauty Oil & Serum

Youth To The People Glow Oil 

Kiehl’s Creamy Eye Treatment W/Avocado

Dew It All Eye Cream

Aloe + Cucumber  + Green Tea Facial Spray 

 Neutrogena Makeup Remover Cleansing Wipes

Micellar Water 

Pink Grapefruit Facial Exfoliant


Skincare Q + A

Here are some common questions I receive about my skin:

Q: How do you get that glow?

A: The Leanne Grace Miracle Oil & Serum has definitely helped with my glow, any oils will give you a radiant glow! Don’t be afraid of oils, even if you have oily skin. I also drink one gallon of water every day. Water and food high in water content are going to be great for glowing and clear skin. Such as veggies &  fruits! Watermelon, cucumbers, etc.


Q: What do you use for breakouts?

A: I use Tea Tree Oil. I apply it on a cue tip and then directly onto my break out and leave overnight.


Q: Do you follow a specific diet for skin?

A: I believe in a balanced lifestyle, so no foods are necessarily off limits. However, there are foods that I tend to stay away from because I know how my body reacts when I have them. Such as dairy, processed sugar, and some grains. I find these foods cause breakouts, bloating, etc.


Q: Do you use any hair + skin vitamins?

A: Not at the moment, I have biotin but haven’t used it in over a year just because I didn’t feel like I needed to but I 100% recommend it!


Q: Does coffee cause acne?

A: Coffee and a lot of caffeine consumption can cause breakouts. It’s highly acidic so I wouldn’t be surprised! Try cutting it out and see! It could be the cream and sugar you are using too, try a healthier alternative such as almond milk, or coconut milk. I use Silk Almond Milk Creamer.

Let me know if you have any more questions!

all my love,

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How To Fuel Your Workout: Sustain Energy For The Gym https://fitfreedomlifestyle.com/how-to-fuel-your-workout-sustain-energy-for-the-gym/ https://fitfreedomlifestyle.com/how-to-fuel-your-workout-sustain-energy-for-the-gym/#respond Wed, 07 Nov 2018 07:30:21 +0000 http://fitfreedomlifestyle.com/?p=2947 How do we get more energy in the gym? If you’re anything like me, just getting to the gym in the colder months is a challenge. Especially morning workouts! Ya, good luck with that. This is going to be addressed according to my experience! Everyone follows a different diet & workout schedule meaning everyone will […]

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How do we get more energy in the gym?

If you’re anything like me, just getting to the gym in the colder months is a challenge. Especially morning workouts!

Ya, good luck with that.

This is going to be addressed according to my experience! Everyone follows a different diet & workout schedule meaning everyone will need something different to fuel their workout.

This has been a commonly asked question and today I want to break it down to three major areas:

BEFORE – DURING – AFTER 


BEFORE // 

Since most people wake up and immediately workout, it might be preferred to do your workout fasted. I don’t think this is a bad approach. It’s very individual to the person! I would do a fasted workout if I were doing HIIT in the morning. However, I find that with lifting sessions and evening sessions, I perform better with something in my system 1-2 hours prior to working out such as:

FRUIT: fresh or dried such as 1/2  banana, apple, or orange. Even a fresh juice is one of my favorite ways to energize!

CARBS: oatmeal, sweet potato, a slice of whole-grain bread, or if you’re paleo based like me, a slice of paleo bread! any complex carb will do.

PROTEIN: hard boiled egg whites, chicken or turkey, or jerky (I like the EPIC jerky brand) – legumes take longer to digest so if you are having legumes before your workout, wait a few more hours or you might get an upset stomach. I don’t like to have protein bars before working out, because I find them to be too heavy in my stomach. But after is a better option.

FATS: I tend to stay away from a lot of fat right before my workout and usually save my fat for afterward. That is a personal preference, I find that I get a stomach ache with too much fat beforehand. But sometimes a tablespoon of nut butter does the trick!

I also believe that having a cup of coffee or green tea one hour before can give you great energy! Try cutting back on the cream if you’re using this as a pre-workout. Black would be preferred in this situation but a little almond milk creamer never hurt anyone.

I do my HIIT sessions in the evening typically between 4-6 PM. Around 3 PM I will have my snack, usually containing an example from above.

To have energy in the gym, it’s all about FOOD! So, that’s the good news. 🙂

It’s important to eat. Food = Fuel. Don’t forget that! 

Here are some of my fav energy snacks from the blog!

No Bake Energy Balls 

Protein + PB Energy Bites No Bake

Cinnamon + Vanilla Energy Bites No Bake 

DURING //

I personally love drinking BCAA’s during my workouts. BCAA’s stand for Brand Chain Amino Acids. To keep it simple, we lose those amino acids from our muscles when we workout. BCAA’s help to restore your muscles, speed up your recovery, keep you from experiencing muscle fatigue, and improve the use of fat for energy.

Shorter recovery time means you can get back to your workout quicker!

Remember that I workout for 30 minutes each day, so if you are working out for hours, for example playing a sport, or hiking, you might want to consider having an energy ball, dried fruit, a protein bar or even jerky along with BCAA’s to sustain that energy. That is for long periods of exercise.

AFTER // 

There are people that believe you need to eat within a 30 minute period of your workout, and those who believe it doesn’t necessarily matter.

For me personally, eating within 30 minutes of my workout isn’t an option anymore. I used to be able to but I no longer have an appetite after my workouts. However, I do believe that you should refuel your body in some way following your workout. Ideally, I would eat a protein & carb source within the hour of my workout. Carbs are important after a workout as well especially if you lifted. Protein powder is great but just like BCAA’s, supplements like that aren’t necessary and you don’t need to spend your money on things like that if you don’t want to. It is a good option to have on hand on your drive home!

Read my post on supplements to learn more & what I use!

REVIEW //

So, how do we sustain our energy in the gym?!

Fuel – Maintain – Recover 

1-2 hours prior to your workout, eat something to FUEL your body. During your workout, MAINTAIN by drinking water and BCAA’s (optional) and after your workout REFUEL with a balance of carbs, protein & fats.

OTHER WAYS TO HAVE MORE ENERGY: 

a good multivitamin

B12 supplement

tons of water

6-8 hrs of sleep per night. make it a priority

less screen time

& of course eat well & workout!

 

I hope this answered some of your questions! If you have any more, leave them down below!

all my love,

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My Approach To Health & Fitness https://fitfreedomlifestyle.com/my-approach-to-health-fitness/ https://fitfreedomlifestyle.com/my-approach-to-health-fitness/#comments Tue, 30 Oct 2018 23:58:03 +0000 http://fitfreedomlifestyle.com/?p=2943 Doesn’t it seem that everyone knows everything about health and fitness? I go online and a flood of different information comes my way. I share my approach briefly on my Instagram, less now than before, but I think it’s important to share my heart behind what I do, why I do it and how I […]

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Doesn’t it seem that everyone knows everything about health and fitness? I go online and a flood of different information comes my way. I share my approach briefly on my Instagram, less now than before, but I think it’s important to share my heart behind what I do, why I do it and how I strive to be different than other fitness accounts you see.

I think everyone who shares what they eat, their workouts, and other healthy tips genuinely want to help others. Including myself!

However, I don’t want to be “in the fitness industry” – a place where butt selfies are worshiped. My goal from the beginning was to make my page and blog for women to feel inspired, not for them to compare themselves.

This approach has actually been extremely challenging. A fitness page usually consists of the person running the page (me) to basically share my body and my hard work. Which I think is wonderful and I by no means hide my body. I have shared my body progress because when progress is made, it’s so exciting and you want to share it with the world. Which is AMAZING!! Don’t get it twisted. I have done this and most likely will in the future.

For my brand Fit Freedom, I strive for it to be more than our appearance. Because while that’s what we see, our confidence, freedom, self-love, and joy is something we feel. That is much harder to convey online.

Challenge accepted.

Along with progress made to my physical appearance, a lot happened in my heart and mind that truly made the switch from comparison to self-acceptance. And that’s what inspired me to share my take on health & fitness.

Health starts in our minds. It’s amazing what the body can do and follows when we first have a healthy mind and outlook.

I wish I could say I was always in a healthy mindset but that’s just not true. I watched the bodybuilders online, the girls with all the fitness courses to make your booty bigger and get abs. I watched people count their macros and every morsel of their food. I drank my protein and I lifted one day and did an hour of cardio the other day. I’ve been there, I thought that was the thing that would make me like the other girls I saw online.

And let me tell you, I hated every second. I hate doing any form of machine cardio, I don’t like just lifting weights. I don’t count my calories. And I no longer follow anyone that I compare myself to.

It wasn’t anyone’s fault that I compared myself to them, It was my own mental state and insecurities that caused those feelings. Anyone who enjoys these things or even shares them is not wrong. Fitness isn’t a one size fits all thing, it’s individual to the person. It will evolve and change as you do.

I thought in order to get the confidence I saw in those girls, I had to do what they were doing and it completely drained me of any chance of having a healthy relationship with health & fitness. The changes I really needed to make were in the quietness of my heart, with God.

When I think about the influence I want to have on people, it’s not my workouts, it’s not my body, it’s not even what I have to say. It’s the way I make someone feel when reading and seeing my posts.

And when I think about the need of those who follow me and even those who don’t, it’s not that anyone needs more workout videos, or recipes, or even motivation. It’s more acceptance, more freedom, more encouragement, more people to help make you feel like anything is possible, and that you can achieve it all, without doing what the girl on your Instagram is doing. Whatever your thing may be – whatever your healthy lifestyle looks like for you, I want to be your encourager to find that, pursue it and never give up on it. I don’t want you to copy my every move as I did to so many other women online.

When I found my health and fitness, I was set free of those comparisons. I didn’t need to be like anyone else. The truth is, nobody online can make you change. You’re only going to truly change when you’re ready to. When you’re ready to work towards a better you, and a better lifestyle, that’s when you’ll feel balanced and free.

I won’t stop posting about workouts, and progress because it’s my passion but what makes me feel alive is being there for someone who needs to know how enough they are and how well they’re doing. When I can encourage someone to start, try something new, keep pushing, that’s when I feel the most accomplished.

So today I want to encourage you to push past whatever is holding you back from living an extraordinary life. A life full of happiness, balance, and freedom. You were made for much more than settling and self-doubt. The thoughts in your head about “not being good enough, never will be, you can’t do what she does”, are honestly a load of crap and I pray you are given the strength to overcome those thoughts and allow yourself to live in abundance. Because you my friend, deserve it.

all my love,

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Fall Favorites // Beauty + Skin + Fitness 2018 https://fitfreedomlifestyle.com/fall-favorites-beauty-skin-fitness-2018/ https://fitfreedomlifestyle.com/fall-favorites-beauty-skin-fitness-2018/#comments Tue, 23 Oct 2018 21:34:45 +0000 http://fitfreedomlifestyle.com/?p=2940 Happy Fall! My favorite time of year is here!!! In this Fall Favorites video, I’m sharing just a few things to keep you glowing, and moisturized this fall season. I hope you enjoy and find some of these goodies to be helpful. If you have questions, leave them down below! Don’t forget to SUBSCRIBE to […]

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Happy Fall!

My favorite time of year is here!!!

In this Fall Favorites video, I’m sharing just a few things to keep you glowing, and moisturized this fall season. I hope you enjoy and find some of these goodies to be helpful. If you have questions, leave them down below!

Don’t forget to SUBSCRIBE to my YouTube Channel! It would mean a lot to me!! Thanks again for being here.

Fall Favorites 2018 


LINK TO ALL PRODUCTS MENTIONED: 


Bondi Sands Self Tanner 

Pink Grapefruit Facial Exfoliant 

Origins GinZing Energy Boosting Moisturizer

Tarte Shape Tape Concealer

GoDashDot Gym Bag 

(Scrunchies I’ve been wearing)

all my love,

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