Boss Babes

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Recipes

Check out this page for macro friendly recipes!

Breakfast

1st Phorm Protein Pancakes

Immunity Boosting Smoothie

 

 

Dinner:

Beef and Broccoli Stir Fry

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Sunday Thoughts: Transformations are tricky. Many of us want the transformation, but we don’t know how to start. With so many options out there it can be overwhelming to decide what diet to try, or figure out what will be successful. I operate on the 50 percent rule. Every day, I try to be 50 percent better than the day before. Can you skip that dessert tomorrow? Rather than eating 100 percent processed food, can you eat 50 percent cleaner tomorrow? This doesn’t just apply to your foods, it applies to workouts too. If you didn’t go to the gym today, can you go tomorrow? Once you’ve gone, the next day can you up your intensity? Transformations are done in slow incremental steps, not by knowing everything on the first day or changing your lifestyle completely in an hour. Also, transformation is less about the outside and what happens on the inside. By gaining discipline in your life, you will find that you gain confidence. Scary situations seem less scary, and the fear of the unknown starts to dissipate. When you workout, your mind is sharper, you are happier. You rest easier, you FEEL better. I wish I could shake people and let them know what they are missing out on. Who wouldn’t love waking up and living in a body they love, but more importantly, feeling like they are proud of their accomplishments? It is possible. It is there. The only limitations we have are the ones we set for ourselves. Think about the person you want to be, then raise the bar 50 percent. #boss #bossbabes #workout #fitness #fitspo
Happy #humpday from beautiful Jamaica! #vacation #wednesday #beach #beautifulbeaches #vacay #happyhour
I recently listened to a podcast that said that people who work out 4 days a week actually have a harder time going to the gym than those who work out 6 or 7. Why? Habit. With traveling, I’ve struggled with fighting the urge to sleep in, especially when my routines are broken, but we must train our bodies to auto-pilot into a solid routine. A lot of folks want the body and the recognition, but no one sees or wants to do the work required. Meal prepping late and driving to the gym in the dark or skipping the work happy hour. Don’t hustle for the shiny lights and recognition. Hustle for the growth, challenge, and the character built from discipline. Real work is done when the lights are off. #work #competitor #fitfam #health #diet #fitspo #fitness #workout #transformstiontuesday #motivation #girlswholift #strongwomen #girlswhosquat 📷 @horsepowerandbarbells
Cheat day got us like 😍. #pizzatime #fitness #fitspo #diet #cheatmeal #fitfam #snacks
Fact of the day! Ever had one of these delicious bowls? Açaí bowls are amazing and are packed with fruits and veggies. This was a beach bowl with mango, banana, and berries, blended with vanilla whey protein. Although this is very “healthy,” it packed a punch at nearly 55g of carbs. I ate this bowl on purpose because I did a ton of walking and then worked out. By the end of my day, I had burned nearly 3200 calories, with a daily caloric intake of 1750. I like to fuel my mornings with carbs up front and taper them throughout the day. That being said, had I not been working out or been sedentary, I may not have made this choice due to the high carb amount. Whether or not a food is “healthy,” it’s important to pay attention to macronutrients! Tricksy they are. #diet #food #advice #diethack #acaibowl #health #fitness #fitpo #workout #girlswholift #girlswhosquat #gym #gymflow
Is it too late for a #mcm? For your daily dose of #motivationmonday, hop on over an listen to this podcast with my husband @tyler_roo_san . Three years ago, we started classes at @tbcrockhill and he began training with @stlchuteboxer . I myself have trained with Chris and can’t say enough for his focus on technique, skill, and agility training. To get a member in the ring is an incredible task. I can’t be prouder of him or Tyler. Prepare to be inspired https://youtu.be/RiSpj7PSP1c #boxing #stl #fight #work #workout #health #fitness #fitspo #diet #weightloss #transformation
Happy Birthday to one of my mains @iifymcoachjulia !! Love her heart, her humor, and always have bod envy over her murves!! (Muscles and curves)! I hope it’s an amazing one!! #bff #girlswholift #blondeshavemorefun
Oh Haiii #transformationtuesday! How’s it going?! Today I was thinking a lot about success and weight loss. I spend a lot of time listening to folks like @jockowillink and @garyvee . Both have mentioned the correlation between working out/taking care of yourself and success. I used to not make myself a priority. I stayed late at work, skipped workouts, and often went to happy hour instead of the gym. I was unhappy with myself, unhappy with my work, but most of all, I lacked discipline. In the beginning, I used to wait until the end of the day to go to the gym, but something always came up or I ended up tired. I wrestled with guilt, and often chased it with a glass of wine. One day, I decided to start going to the 5:30AM class at my gym. One day turned to two, then two to three, and so on. The weight began to disappear, and so did my desire to eat unhealthy things. As my weight disappeared, my energy returned, and with energy came confidence. I started feeling like I was in control of my own destiny. I don’t think it’s coincidence that when I lost weight I: Left my crappy job, got two promotions, and increased my salary by three times what I was making. I appeared in a national magazine and began a successful blog, competed in three bodybuilding competitions, and became a local advocate for animal rescue, a cause I’m extremely passionate about. I took boxing and learned Olympic weight lifting. I don’t say this because I’m bragging, but because I just want to shake people and tell them what they are capable of. YOU are so in control and you have no idea. When you start making yourself a priority and putting in actual work, things start falling into place. Stop the nonsense, stop the excuses. Take accountability for yourself, own your failures, and MOVE. It’s the only way to get anywhere right?! #work #health #fitness #fitspo #women #womenshealth #workout #diet #iifym #flexibledieting #flexible #mealplan #trainer #girlswholift #girlswhopowerlift #squat #transformation #weightlossjourney #beforeandafter
Yesterday was an awesome day. We stopped by the grand opening of @pdeliverance and got to meet the new cryotherapy company @subzero_wellness_stl . I decided to take it for a spin and it was chilly but only for a second and I felt amazing! What are the benefits of #cryotherapy you ask? 1️⃣ Muscle recovery. This is the same reason athletes wear ice packs. The cold temperatures promote much faster recovery. 2️⃣ Weight loss. Obviously the body needs to work to regulate its temperature, increasing your metabolism and burning more calories. 3️⃣Reducing Inflammation including chronic conditions like arthritis and fibromyalgia. 4️⃣Increased energy. This was a full body detox! What’s even more exciting is my new gym is in the same building. Who’s down for a workout and some cryo right on #thehill in #stl?! #workout #fitness #fitspo #diet #weightloss #brrr #health #healthy #girlswholift #girlswhopowerlift

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