๐๐๐ซ๐ ๐๐ญ & ๐๐ก๐๐ฉ๐ ๐๐ฏ๐๐ซ๐ฒ ๐๐ง๐ ๐ฅ๐ ๐จ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ฅ๐ฎ๐ญ๐๐ฌ โฌ๏ธ
โก๏ธ"Bubble" (bottom portion): Straight Leg Donkey Kicks
โก๏ธ"Shelf" (top portion): Bent Leg Donkey Kicks
โก๏ธ Side Booty: Fire hydrants
โก๏ธ Main Meat: Glute Bridges
These exercises will not GROW your glutes. To do that, you will need to add resistance to each one of these exercisesโผ๏ธConsume enough protein & eat the right amount of calories for your body.
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Does this sound like you?
โข You hit the ground running. You've got the perfect meal plan. Perfect workout. Pantry and fridge fully stocked with all of your healthy foods and meal prep.
โข Day 1 ๐ฅ ๐ฅ
โข Day 2 ๐ฅ
โข Day 3 ๐งฏ
โข It feels like too much. Your momentum and excitement is gone. The "hard" is starting to kick in. You will power your way through the day, but decide to give yourself an "off the list" snack. Let's say chocolate. ๐ซ
โข That chocolate was delicious. But now you feel like you failed. The negative thoughts start creeping in..."I can't do this," ..."I already failed" ..."I'll never lose the weight."
โข Defeat kicks in and you binge.
Repeat the cycle over and over again.
What Trainer Me would tell Beginner Me...
โข SMALL changes at first, that you can easily become consistent with.
โข STACK small change on top of small change on top of small change
โข FOUNDATION. Before you know it, you've created a solid enough of a foundation that you are now CONSISTENT with. Consistency beats perfection. Even pros don't do it perfect...but they are consistent.
If you're READY to create your solid foundation, I can teach you how. With my monthly membership, I will work with you to slowly change the bad habits into good and help you get that sustainable weight loss you have been chasing for years.
Go to the link in my bio NOW to get 50% off January 2025's membershipโผ๏ธ Use Code: EARLYBIRD50
๐ฅฐ
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๐ฅฐ FOLLOW @jessicaalisha.inc for more fitness tips & recipes
##newyearsresolutions #2025ismyyear #weightlossgoals #weightlosshelp #weightlosstips #personaltrainer #onlinecoaching #fatloss #motivation #consistency #transformation #newyearnewme
What a Weight Loss Journey ACTUALLY Looks Like
For the mama on the other side of this screen, mentally preparing herself for her 2025 New Year's Resolutions...
Don't trick yourself into believing..
โก๏ธ Weight loss is a straight line. Point A to Point B. It's not. You will have many ups and downs. Mentally and scale-wise. AND THAT'S OKAY.
โก๏ธ You will reach your Goal with one round of a program. Highly unlikely, unless you have under 8 lbs to lose. Save yourself the heartache...it will take several rounds. AND THATS OKAY.
โก๏ธ You only have to start working out. That's a start. A great one. But delusional...sorry, talking to former me here ๐คฃ... it will require you to put down those 3 plates of boxed macaroni you ate every night after starving yourself throughout the day.
โก๏ธ You will feel instantly better. Statistics show by DAY 3 people are already wanting to quit. It's normal. Your initial dopamine hit from "being on track" goes down. Feeling better will be up and down just like the scale. AND THAT'S OKAY.
โก๏ธ And the biggest one, you can't do it because you've already tried and failed a million times. ๐YES ๐YOU๐CAN ๐ The only fail comes from giving up. Learn from your past mistakes, wipe your tears, and get em.
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๐ฅฐ FOLLOW @jessicaalisha.inc for more fitness tips & recipes
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3 Meal/Snack Ideas โฌ๏ธ
First, of course, there are no foods that will magically make this goal happen. The main thing is to keep macros in mind, while learning meals you ENJOY (which helps with consistency ๐)
Measure portions according to your goalsโผ๏ธ
Meal 1: Sweet Potato loaded nachos
๐๐ซ๐จ๐๐๐ซ๐ข๐๐ฌ:: Sweet potato, ground turkey, cheddar cheese, salsa, Greek yogurt, guacamole
Meal 2: Protein Pancake Breakfast Tacos
๐๐ซ๐จ๐๐๐ซ๐ข๐๐ฌ: Protein pancake mix, Greek yogurt, mixed berries, syrup, powdered sugar mixed with protein powder, almonds
Meal 3: Protein Pizza Quesadilla
๐๐ซ๐จ๐๐๐ซ๐ข๐๐ฌ: Burrito-sized tortilla, marinara sauce, mozzarella cheese, ground turkey, spinach (chopped), bell pepper, onion, Italian seasoning
Need Thanksgiving recipes? ๐ฆ LINK IN BIO FOR MY FREE THANKSGIVING RECIPES E-BOOK ๐ฆ
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#thanksgivingrecipes #turkeyday #losethebellykeepthebooty #tone #fitandcurvy ##highprotein #recipeideas #flattenthetummy #postbabybelly #momlifefit #tummyafterbaby
Does this sound like you?
โข You are constantly starting over. (Day 1 is really 1,000)
โข You feel defeated and wonder why everyone else can do it but you haven't been able to
โข You are constantly researching and looking for something, ANYTHING, that will work
โข You WANT it, BAD, but haven't been able to stick to a program
โข You beat yourself up for all of your failed attempts and chalk it up to that girl's life must be easier
โฌ๏ธโฌ๏ธโฌ๏ธ
That was me. I knew nothing about weight loss. I had never seen someone in my family eat a vegetable, let alone workout. I didn't WANT to look how I looked after 4 pregnancies, nor did I WANT to have no energy, and feel like "this is it."
I was desperate to get ME back. But with that desperation came a sense of urgency. Which caused me to try all of the "quick fixes".
Diets. ...we're talking chicken and salads only. Restrictive, cut out food groups, list of "no" foods was longer than "yes" foods. Now. ...if I ate like that to begin with, would I have ended up where I was at? ๐ค No. I like food.
It wasn't until I healed my relationship with food (stopped believing all delicious food was BAD) that I was able to find a healthier (mentally and nutritionally) way to lose weight. And keep it off. There is a way.
My MEMORIES OVER MACROS CHALLENGE will help reach your goals, while still enjoying life. Message me and I'll send you a questionnaire to see if this program is the right fit for you ๐ค
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.
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#diet #fitness #weightloss #healthy #healthyfood #gym #health #healthylifestyle #nutrition #motivation #workout #fit #food #bodybuilding #dietsehat #weightlossjourney #lifestyle #fitnessmotivation #exercise #eatclean #healthyeating #training #dietplan #dieta #detox #dietfood #fitfam #holidaychallenge #momweightloss #weightlossformoms
๐ + ๐ = ๐ช๐ฆต๐
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#gymmotivation #fitnessjourney #onlinecoach #getfit #workout #instafjt #healthyfood #weightloss #recipes
๐๐๐ฌ๐ฌ๐ฒ ๐๐ก๐ข๐๐ค๐๐ง ๐๐๐ฅ๐๐
34g Protein. 14g Carb. 24g Fat. 405 cals
Makes 4 servings (1/2 cup per serving)
Ingredients:
โข 2 cups chicken (cooked)
โข 1 1/4 cups plain Greek Yogurt
โข 1 tbsp Ranch Mix
โข 4 slices bacon (cooked & crumbled)
โข 1/2 cup sharp Cheddar cheese
โข 1 celery stall (finely chopped)
โข 3 tbsp green onion (thinly sliced)
Instructions:
Cook chicken. Shred or chop.
In a bowl, combine chicken, green yogurt, ranch mix, bacon, cheddar, celery, green onion.
Enjoy!
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#healthyeating #weightlossrecipes #cleaneating #highproteinrecipe #loseweight #fitfood #healthyrecipes #mealprep #weightlossjourney #dietfood
Full Body HiiT
๐๐จ๐ฎ๐ง๐ ๐
30 Jumping Jack's
20 Squats
10 push-ups
30-second rest
๐๐จ๐ฎ๐ง๐ ๐
30 Mountain Climvers
20 Lunges
10 push-ups
30-second rest
๐๐จ๐ฎ๐ง๐ ๐
40 Pulsing Squats
20 Burpees
10 push-ups
30-second rest
๐๐จ๐ฎ๐ง๐ ๐
30 Bicycle Crunches
20 Glute Bridges
30 Scissor Kicks
30-second rest
๐๐๐ฉ๐๐๐ญ ๐๐ฅ๐ฅ ๐ ๐๐จ๐ฎ๐ง๐๐ฌ ๐
๐พ SAVE for later
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๐ฅฐ FOLLOW @jessicaalisha.inc for more fitness tips & recipes
#gymmotivation #fitnessjourney #onlinecoach #getfit #workout #instafjt #healthyfood #weightloss #recipes #hiitworkout #noequipmentexercise #cardio #fatburning
GIRL ๐
If you've tried that approach before, it won't magically work this timeโผ๏ธ
The problem is you're wanting the weight off fast..so you crash diet, fad diet, eat only air. You lose the weight (woohoo), get back to normal life and then the weight creeps up on you like a drunk man in a club ๐
The key to losing the fat and KEEPING IT OFF is to eat in a way that you can sustain FOR LIFE...just in smaller amounts.
You already have a million things on your plate (and you're doing amazing btw), don't overcomplicate the process. It's simple. Not easy. But simple.
Looking for accountability? Meal plan? Workouts? An app that tracks it all? Link in bio โจ๏ธ
K, love you, bye.
#weightlossjourney #weightloss #personaltrainer #athomeworkout #gymworkouts #inspiration
