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Friday, December 1, 2017
FREE Daily Health and Fitness Tips To Survive The Holidays
Thursday, November 30, 2017
5 SIMPLE Tips: How To Avoid Holiday Weight Gain
1) DRINK MORE WATER
It's cold outside, not hot. You sweat less. In some ways the body is more dehydrated in the winter than in the summer, when we know to hydrate our bodies more because of the excess sweating that happens after we exercise. Aim to drink a tall glass of water (8oz at least) before every meal. Have a craving for something sweet, drink water first. Aim to drink half your body weight in water a day, every day.
2) DECIDE NOW WHEN AND AT WHAT PARTY/GATHERING YOU WILL INDULGE
Pull out that calendar and put down every party, gathering, cookie exchange you have been invited to and decide which one you are going to indulge in. Because you "shouldn't" indulge at all of them. Remember, you have goals. And you want to reach them. That means you might have to say no to those sweets and treats.
3) EAT MORE VEGGIES
This is going against our natural order. Where veggies are the go to in the summer time because that is when they are readably available. But now that we have access to greens and veggies galore, stock up on those veggies. Eat a plate of veggies before you go to a party, to fill up the space making it more difficult to eat other things. And always grab some veggies at your party. Fill half your plate at the party and regular dinner table with veggies. Not only will you be getting the vital minerals and nutrients from the veggies, but they help to take up more space than proteins and carbs. Helping you feel fuller faster.
4) EXERCISE
Make it a goal during this month specifically to exercise 5-6 days a week. If you normally do 3-4 try to bump it up by at least one day. By exercising more you are burning more calories, and mentally it helps you feel better about yourself and some of the treats. It is a mental mind game in a way to help you feel less guilt when you do indulge.
5) ENJOY YOUR HOLIDAYS
Don't feel any guilt when you do indulge. It is the time of year when memories were always made around food, family and gifts. Food is a huge part of this holiday. And when you do indulge don't feel guilty for what you are eating. Follow the first 4 tips here, to help you stay on track but eat a cookie every now and then. Enjoy your Christmas feast that you or your family and friends prepared for you. Because life is too sweet to and wonderful to feel things like guilt to ruin your day. There is always the next day to get back at your goals. Never forget that!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Wednesday, November 29, 2017
Dairy Free and Refined Sugar Free Healthier Hot Chocolate Mix
1 c. raw cacao powder or cocoa
3 c. coconut sugar
2 1/2 c. coconut milk powder (you can get it THROUGH AMAZON!)
1/2 tsp. sea salt
Mix all ingredients together and store in a sealed container. Makes approximately 6 1/2 cups.
To make 1 serving: Add 1-2 tablespoons of mixture (it all depends on how big your cup is) to a mug of boiling water. Add 1/2 teaspoon of vanilla for extra flavor.
Perfect gift to give to friends or family. Package in small mason jars, or close top glass jars with the directions on a handwritten tag.
Perfect gift to give to friends or family. Package in small mason jars, or close top glass jars with the directions on a handwritten tag.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Tuesday, November 28, 2017
Staying Connected With This Fit Ginger
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Monday, November 27, 2017
Get Out Of Your Thanksgiving Rut With These 4 Tips
Now that the Thanksgiving weekend is finally over, are you still feeling sluggish and just blah today? The last thing you might want to do today after too many leftovers, sweets and treats filled your plate all weekend long will be to exercise. After a few days of gorging on food and little exercise the body is going to fight and scream at you.
So...how do you get out of the rut of Thanksgiving and start feeling like you again?
1) Exercise...Do it anyways
The last thing you might want to do is exercise, but get your body moving. When you move your body, it helps things in your body move. After a carb heavy feast, your body might be a little sluggish and needs that extra little movement to help your body move those things out. And if you aren't in the mood to exercise, DO IT ANYWAYS! It will help you feel better mentally too. You won't regret doing your workout. Stick with a 30 minute workout like 21 Day Fix using Beachbody On Demand.
2) Drink Water
Drink plenty of water over the next few days to help your body hydrate. Pass on having any sodas or alcohol. Let your body.
You can either do an all natural cleanse or I'm doing this 3 day plant based cleanse by Beachbody. The 3 Day Refresh. Even though I ate really well this Thanksgiving I still want to help my body along, because I still ate more than I normally do. This 3 day cleanse will help restore the PH balance in my body, flush out toxins and "stuff" and help relieve the bloating and swelling I have. In just 3 days.
4) Think Positive
No matter what happened this past weekend, it's okay. What's done is done. Don't dwell on what you could have done better, but think positive about what you can do today to help you make a lifestyle change that carries over even during the holidays.
Remember these phrases:
- Food is your fuel not your comforter.
- You don't need a lot to curve a craving.
- Food is not in control. You are in control.
- More veggies!
- I'm creating a lifelong lifestyle not a quick fix
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Friday, November 24, 2017
Natural After Thanksgiving Cleanse
Thanksgiving has come and gone. Food has been enjoyed and now, you're sitting here with that bloated sluggish feeling. Imagine how your insides are feeling!?! Even if you ate really well, you still probably ate more than you normally do in one sitting. Try out this natural after Thanksgiving Cleanse to help your body get back to feeling better!
WARM LEMON WATER!
Yep, it's not secret. Just enjoy at least 1 cup of warm lemon water today to help your body get back to feeling normal sooner.
8 oz filtered water
Juice of 1 lemon
For me, I threw in a 1/4 tsp of raw honey to help my aching throat. Kill two birds with 1 stone!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
WARM LEMON WATER!
Yep, it's not secret. Just enjoy at least 1 cup of warm lemon water today to help your body get back to feeling normal sooner.
8 oz filtered water
Juice of 1 lemon
For me, I threw in a 1/4 tsp of raw honey to help my aching throat. Kill two birds with 1 stone!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Thursday, November 23, 2017
Happy Thanksgiving Workout
Wednesday, November 22, 2017
Recommended Healthy Way To Eat For Thanksgiving
Keep this image in your head, half your plate of greens and veggies and fruit. 1/4 of your plate turkey, 1/4 plate carbs. and have a small slice of pie and enjoy it! You are worth your goals. You are worth this lifestyle! And you will feel so satisfied by the end of your meal, because your body is getting exactly what it needs and not overstuffed, or full.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Tuesday, November 21, 2017
How Many Calories In Your Thanksgiving Dinner
Want to have a healthier Thanksgiving? Check out how many calories are in your average Thanksgiving dinner.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Monday, November 20, 2017
5 Tips To Work Out With Your Kids
Being a busy mom of 3 means that I might have to do my workout with one, two or all of them around or joining me. If they around (and refusing to nap like Mr. C) encourage them to join you. Now that they are used to me working out most of the time they join me for the first little bit then do their own stuff.
Don't miss a workout just because a kid refuses to nap or wants to be around you more. Use that as an opportunity to help them get active or at least to show them that taking care of your body is important to you!
You will never regret your workout you did. Only the one you missed doing.
3) Make exercise fun
When the kids see that you are having fun, they will find it fun which will help establish a healthy relationship with exercise. The last thing I want is for my kids to think that exercise is torture, or the only way they will be able to eat that cupcake without feeling guilty or remorse.
4) Talk to your kids about why exercise is so good for them
Open up that conversation about how good exercise is for our bodies. Exercise is not about losing weight or being skinny. It is about our bodies being able to move better, feel better. Get stronger and help improve our thoughts.
5) Be consistent with your exercise and they will be consistent with it too
The biggest thing I have noticed is that my kids know when I am exercising. The clothing I'm wearing. The things I need set up. And often I see them just start to do their exercise because they want to do it for the day. Again it is about building a healthy relationship for them with exercise. Be that example of what living a healthy lifestyle is all about.
If you are looking for exercises to do with your kids, Beachbody On Demand has an exclusive KIDS AND FAMILY CHANNEL. It comes included with your year membership to Beachbody On Demand.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Don't miss a workout just because a kid refuses to nap or wants to be around you more. Use that as an opportunity to help them get active or at least to show them that taking care of your body is important to you!
You will never regret your workout you did. Only the one you missed doing.
1) Always invite your kids to join you.
Better to let them do what you are doing and see if they like it.
2) Be safe and make a safe environment for your kids.
Encourage them to use their toys as their "weights" so that they don't use yours and accidentally drop them on their little toes. Or invest in "kid approved weights" for your kids to use so they feel like they are just like you. Check out these weights for kids!
3) Make exercise fun
When the kids see that you are having fun, they will find it fun which will help establish a healthy relationship with exercise. The last thing I want is for my kids to think that exercise is torture, or the only way they will be able to eat that cupcake without feeling guilty or remorse.
4) Talk to your kids about why exercise is so good for them
Open up that conversation about how good exercise is for our bodies. Exercise is not about losing weight or being skinny. It is about our bodies being able to move better, feel better. Get stronger and help improve our thoughts.
5) Be consistent with your exercise and they will be consistent with it too
The biggest thing I have noticed is that my kids know when I am exercising. The clothing I'm wearing. The things I need set up. And often I see them just start to do their exercise because they want to do it for the day. Again it is about building a healthy relationship for them with exercise. Be that example of what living a healthy lifestyle is all about.
If you are looking for exercises to do with your kids, Beachbody On Demand has an exclusive KIDS AND FAMILY CHANNEL. It comes included with your year membership to Beachbody On Demand.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Wednesday, November 15, 2017
Learn To Be Obsessed Challenge - Phase 2 Results
Phase 2 has been completed! This time around I did Shift Shop. It's cardio and strength training. Each week is ramped up in intensity and length and honestly, the longer the workouts the more I loved it!
Official Results:
Lost 4 pounds in 21 Days- 2 pounds total from day 1
Lost 7.25 inches total from day 1
I haven't been 100% on my nutrition plan, because I honestly believe in balance because momma needs a burger every now and then to stay sane. But the more I exercise and take care of me and drink my daily shake the more other foods (sweets and treats) don't taste very good to me.
THESE RESULTS ARE OVER HALLOWEEN BY THE WAY! The first Halloween ever that I didn't eat tons of candy. I only had my 1 Snickers Pumpkins that my hubs bought for me and I saved for a week to enjoy on Halloween. But it didn't taste as satisfying as it had in the past.
I am getting so much stronger. I am now modifying less, but still modify plank type movements for my core. I'm listening to my body and doing what I can but still pushing myself.
These next 21 days are going to be crucial. I am breaking past a plateau. That means staying consistent and on my game, especially over Thanksgiving. Phase 3 started on Monday, but if you are seeing these before and after pictures and are ready to join me EMAIL ME or MESSAGE ME ON FACEBOOK and let's chat!
Not sure where to start in your weight loss journey? Join me in my current challenge to help you start with the right program that will fit your busy lifestyle, get great nutrition every day and learn the right amount of food you should be eating daily. Plus 1:1 support from ME! It all start with you getting your year membership to unlimited streaming access over 600 workouts for variety to keep you motivated and your first month supply of my favorite, cravings crushing drink! CLICK THE BUTTON BELOW TO ORDER and I will reach out to you within 24 hours!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Official Results:
Lost 4 pounds in 21 Days- 2 pounds total from day 1
Lost 7.25 inches total from day 1
I haven't been 100% on my nutrition plan, because I honestly believe in balance because momma needs a burger every now and then to stay sane. But the more I exercise and take care of me and drink my daily shake the more other foods (sweets and treats) don't taste very good to me.
THESE RESULTS ARE OVER HALLOWEEN BY THE WAY! The first Halloween ever that I didn't eat tons of candy. I only had my 1 Snickers Pumpkins that my hubs bought for me and I saved for a week to enjoy on Halloween. But it didn't taste as satisfying as it had in the past.
I am getting so much stronger. I am now modifying less, but still modify plank type movements for my core. I'm listening to my body and doing what I can but still pushing myself.
These next 21 days are going to be crucial. I am breaking past a plateau. That means staying consistent and on my game, especially over Thanksgiving. Phase 3 started on Monday, but if you are seeing these before and after pictures and are ready to join me EMAIL ME or MESSAGE ME ON FACEBOOK and let's chat!
Monday, November 13, 2017
10 Days To Thanksgiving Commitment
WHAT'S INVOLVED:
EAT HEALTHY HOMEMADE MEALS
EAT EXTRA VEGGIES
SAY NO TO SWEETS
EXERCISE AT LEAST 8 DAYS in the next 10 days.
CHECK IN DAILY FOR ACCOUNTABILITY (sweaty selfie and posting food log for the day)
WHAT YOU GET:
14 Day FREE TRIAL of Beachbody On Demand with access to over 600 workouts to choose from for your exercise, meal plans, and check out FIXATE the healthy cooking show.
PRIZE!!!
The top 2 people who complete the daily accountability check in with pictures will win a PRIZE from ME!
*Must have either the Free Trial of BOD or a current membership to BOD, with me as your Team Beachbody coach, to participate. (use link below for the free 14 day trial and get me as your coach)
EMAIL ME or COMMENT BELOW THAT YOU ARE READY TO COMMIT So I can add you to my list! Must commit by 11/14 10am Eastern!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Friday, November 10, 2017
Learn To Be Obsessed Challenge- Phase 3
MONDAY, November 13 we begin phase 3 of our Learn To Be Obsessed Challenge and the big push to NOT GAIN WEIGHT THIS HOLIDAY SEASON! If you have struggled in the past with gaining weight during the holiday season, feeling those winter blues, or just giving up and waiting until the new year because it is a "lost cause. I'm going to gain weight no matter what I do." This is the challenge for you. Why?
- Because you have a plan for daily workouts
- A meal plan (actually you get access to over 30 meal plans!)
- Daily super nutrient dense shake that helps cut those cravings and makes it easier to control what you put into your body.
- PLUS you get access to my exclusive group
- Exclusive tools I created to you on your journey
- Daily motivation
- Daily accountability
- An app to help you stay on track
- AND ME AS YOUR COACH to support you, cheer you on and help you when you are on the struggle bus!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
Thursday, November 9, 2017
When's The Best Time To Workout? Before or After A Meal?
Exercise uses energy to burn calories and most of the energy that is burned comes from carbs because they are considered fast burning energy. If you are looking to lose weight, it might not be good to workout on an empty stomach due to your insulin and blood sugar levels dipping too low. Which can make you feel weak or shaky and impact your workout.
If you do eat a full meal before exercising, try to allow time for your body to digest some of it. Around 2-3 hours prior to working out. If you are able to, have a small snack about an hour prior to your workout. Aim for a combo of carbs, produce and protein. Especially if you are working out before having breakfast.
- Granola bars (homemade, or no sugar added and preservative free is best)
- No Bake - Protein Energy Ball Bites
- whole-wheat toast with peanut butter
- fruit (I like to have a banana before a strength training workout)
- yogurt
Also, make sure that you are staying hydrated before, during and after your workout. I drink a PRE-WORKOUT DRINK by Beachbody to help give me energy (without getting any jitters!). "It has key ingredients to buffer lactic acid buildup, and delay exercise induced muscle fatigue, improve performance and help push to max intensity." My DURING WORKOUT DRINK, HYDRATE by Beachbody is for workouts that are longer than 30 minutes. "It is specially formulated for all-out performance with an optimal balance of carbs, electrolytes, and water that quickly replaces what's lost and improves endurance so you can workout out longer and feel better." And after my workout, I enjoy a nice cup of water just to make sure I am staying hydrated enough. Followed by a protein based meal or shake, like Shakeology within an hour after my workout to help my muscle repair and build.
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Wednesday, November 8, 2017
Flavorful Roasted Veggies
My current favorite way to enjoy veggies is ROASTING THEM! And when I add this Trader Joe's Garlic and Sea Salt seasoning that you can get at your local Trader Joe's or even on AMAZON on them it takes them over the top yummy!
Ingredients:
Choose which fresh veggies you want to roast, combine them too and you decide how much!
Broccoli
Cauliflower
Bell Peppers
Carrots
Tomatoes
Eggplant
Summer Squash
Asparagus
Green Beans
Garlic Salt Seasoning (my favorite is from Trader Joe's)
Directions:
Spread veggies of choice on a parchment lined cookie sheet.
Drizzle olive oil over veggies
Add a few cracks of TJ's Garlic Salt seasoning and toss to evenly coat your veggies.
Roast in a 425 onion for 10-15 minutes. Keep an eye on them to make sure they are at your preferred doneness (I like them al dente and not squishy) and enjoy!
Follow me over at Instagram and Instagram Stories to get more tips and how I fit living a healthy lifestyle into my daily life! |
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Tuesday, November 7, 2017
Easy, No Bake Protein Energy Ball Bites
Energy Bites
Ingredients:
1 cup (dry) oatmeal - old-fashioned Gluten Free oats
2/3 cup toasted coconut flakes
1/2 cup organic peanut butter
1/2 cup organic peanut butter
1/2 cup ground flaxseed or wheat germ
1/2 cup dark chocolate chips
1/3 cup honey
1 Tbsp. chia seeds
1 tsp. vanilla extract -pure vanilla, not imitation
1/3 cup honey
1 Tbsp. chia seeds
1 tsp. vanilla extract -pure vanilla, not imitation
Directions:
Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough. Roll the dough into 1 1/2 inch balls. Cool in the fridge to harden and store in a air tight container in the fridge. 1-2 balls make the best for a quick snack.
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Monday, November 6, 2017
Choose To Lead A Healthy, Strong, Fit Life
Last week I learned a lot about myself. I no longer feel like I have to FORCE myself to exercise, I choose to exercise! I was sick with a head cold last week for 2 days. I dragged myself out of bed on day 1 and did my stretching and mobility workout. Day 2, I rested all day. By the 3rd day I felt better and was back at my normal routine but had to stop before it was over with to rest. I listened to my body and did what I could. By day 4 I CRUSHED my workout! The other morning I saw a post from Autumn Calabrese (the lady who does the 21 day fix workouts) and said:
"If you want to be a healthy, strong & fit then you have to CHOOSE to lead a healthy, strong, fit life. Develop the habits of a healthy, fit person"
"Other Habits of a Healthy, Fit Person:
-eat real, Whole Foods
-cut out processed sugars
-keep alcohol to a minimum
-exercise at least 5 days a week
-stretch
-get at least 8 hours of sleep
-eat according to your goals
-laugh
-love
-keep a positive mindset"
"Other Habits of a Healthy, Fit Person:
-eat real, Whole Foods
-cut out processed sugars
-keep alcohol to a minimum
-exercise at least 5 days a week
-stretch
-get at least 8 hours of sleep
-eat according to your goals
-laugh
-love
-keep a positive mindset"
Yep. That's me! All because I am excited to reach my goals and I am choosing to make these changes in my life. Your goals are important. Your goals mean something. You can work for them, challenge yourself and change your old habits. Push yourself. Work for it and earn that chance to say, "I FREAKING DID IT!" Because you are worth it to live the life you want to live!
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Sunday, November 5, 2017
National Love Your Red Hair Day
In all seriousness, I used to not really like my hair color growing up. I wanted to be blond, because red just wasn't as popular. And the freckles, I would get made fun of because they are EVERYWHERE, especially since I still have a no freckle zone speedo outline on my back from the days I "tried" to get a tan laying out in my backyard only to increase my freckle line and get FRIED by the Arizona sun. But like Batman, I turned what I used to dislike into my alter-ego and now I couldn't imagine being anyone other than who I am right now, redder hair, darker freckles, white white skin and all! Because I AM the fit plus size ginger helping others CHANGE THEIR LIVES! I love who I am what I do to help motivate and coach others and finally how I look and am thankful that I finally realized how beautiful I really and truly am inside and out!
Here's a shout out to all my red heads out there. Some days, you will look in the mirror and wish for something different but, you are truly unique and beautiful and don't every let anyone and especially yourself tell you otherwise!
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
Friday, November 3, 2017
Plus Size Fitness Basics
Society tells us that only skinny people are fit and healthy. But that's not true. You can be fit at any size. Fit means: "in good health, especially because of regular physical exercise."
Those are the keys to being fit. The more consistent you are with it and the harder you work for it the results will come!
- Workout daily (aim for 4 days a week for at least 30 minutes of moderate to intense exercise)
- Drink at least 100 ounces of water or more
- Get 7+ hours of sleep a night
- Eat right, with veggies filling half your plate
Curious about what I'm doing? I specifically created to not only get me through the new year and NOT gain weight, but to also build my base fitness level to be ready to take on the next newest workout program to be released by Beachbody, 80 Day Obsession. Check out my LEARN TO BE OBSESSED CHALLENGE HERE
Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!
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