Military Veteran
Sustainable Lifestyle Coach/Blogger
75lb lifetime weight-loss
Team ADO #reversedietingworks
1st Phorm Legionnaire

Today, I turn 38! πŸ˜ŠπŸ™ŒπŸ»
Last year I was right in the middle of this crazy fitness journey and shared that I was in the best shape of my life, but today, I’m in the best shape, physically, mentally, and spiritually. πŸ’ͺπŸ»πŸ™πŸ»πŸ’œ
It took me a long time to get to this place, but I’m glad I found my way. Life hasn’t been easy, but I truly believe the things I have had to overcome has made me into this woman today. It has been through truly loving myself for a change that has resulted in me living and having the inner peace I have craved for so long. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
The main lessons I have learned are it’s ok to put myself first, to honor my body, be humble, don’t compare, never give up, be a good friend, never settle, and help lift others up along the way. 😊 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I have been fortunate to connect (they’re all tagged ) with some amazing women who have lifted me up and inspired me because they are amazing at what they do. Some are new friends and some I’ve known for years. They’re mothers, some are my sisters in arms, athletes, coaches, entrepreneurs ... basically badasses who have helped fill me up with so much good, made me realize my potential, and in some cases were there for me during some of my darkest moments. So from the bottom of my heart thank you! πŸ™πŸ» I’m definitely not afraid of getting older because I feel like the best is yet to come. PC: @tiffanyalanooriphoto HAMU: @jessa_brennan #ageisjustanumber #birthdaygirl #healthymindbodyandsoul #selfloveisthebestlove #lifelessons #resiliantaf #transformationtuesday #strongwomenlifteachotherup #selfloveaz #fitfam #womenempowerment


#motivationmonday πŸ’ͺ🏻
I used to hate Mondays, but in an effort to shift my thinking away from more negativity and as I have evolved I now look forward to them more because it’s another day I can inch toward my long term goals! Whatever works right? 🀣
I love training shoulders and delts are built by hitting them from multiple angles. Remember ladies, muscle building takes time, consistency, and eating! Here’s a simple workout using my favorite movements, and all you need is a barbell and some dumbbells. 😊 Adjust the sets and reps based on your ability and lifting level. As always, make sure the weight is challenging enough, but keep good form.
Push Presses
4 x 8
Arnold Press
4 x 10
DB front raises
3 x 15
DB lateral raises
3 x 15
DB bent over rear delt raises
3 x 15

Photo: @tiffanyalanooriphoto
HAMU: @jessa_brennan
#deltworkout #mondayscanbegreat #youdecideyourdestiny #healthymindsetgoals #makefitnessyourlifestyle #strongwomenliftheavyshit #militarymuscle #bodybuilding #bodytransformation #liftingdoesnotmakeyoulooklikeaman #consistencyiskey #fitfam #lifestylecoach #iam1stphorm #legionofboom #wedothework


**Reverse Diet Update**
No change in the scale this week despite traveling 😊and this is a great spot to be in. My post yesterday I showed my what travel hacks are, but like I said there are really no hacks as much as being smart about choices and practicing moderation. I’m also happy to say I did a photoshoot without dieting down. To prepare I reversed the whole time when initially my goal was to diet. As I continued my reverse I decided I did NOT want to diet down because I wanted to show others a more realistic, healthy example and I was completely happy with where I am at. πŸ™ŒπŸ»
Reverse dieting after a fat loss phase has been a game changer for me in more ways than one. I’m where I want to be and while eating 2500 calories most days I have more energy and am experiencing the body composition changes I’ve been after. My body continues to change for the better. The best advice I can give you ladies is simple, don’t be afraid of the scale! πŸ€·πŸ»β€β™€οΈ Trust me when I say the few extra pounds will help you to look better and worth just feeling healthy overall and it’s likely from carbs! 🀣
The best part of eating plenty is having the ability to not binge or go overboard because I no longer restrict myself. Ladies, if you aren’t willing to do something different you will continue to get the same results. This is why I am sharing this process because like many of you I was stuck in the same mindset. Hands down I’m glad I tried a different approach because it’s not only helped me to look the way I want, but I’ve experienced so much mental freedom. 😊 #myfitnessjourney #reversedietingworks #300pluscarbclub #2500calories #freedomfromguilt #allthefood #healthymindandbody #fitfam #bodytransformation #bodyrecomposition #athleteinthemaking #bodybuilding #militarymuscle #fitnessismypassion #adofitness #iam1stphorm #duespaid


This is honestly typically how I order out while traveling. I get asked a lot about travel hacks. To stay on track it honestly comes down to understanding calorie make ups and where you currently at with your intake relative to your goals. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
You have seen previous posts where I do take portable snacks. I don’t worry about my exact macros typically when traveling, but will hit my protein targets. Not pictured was the Rx bar I had in the morning. I tend to keep breakfast lighter to give me a little more room to eat out later in the day. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
For lunch I ordered a Southwest Bowl from @proteinhousegilbertaz (check it out if you’re ever around the area!) and it was roughly a little over 700 calories. For dinner, I opted for a poke bowl with tuna minus the rice because I wanted a frozen yogurt for dessert (all about nutritional checks and balances). Spending the time to work on my metabolism after dieting has given me the freedom to have some indulgences here and there without any guilt or derailing the progress I have made. You can absolutely find all sorts of ways to stay on track while traveling. It all comes down to choices. πŸ™ŒπŸ» #allthefood #allthecarbs #knowledgeispower #nutritionandbalancedlife #eatingwhentraveling #youcandowhatyouthinkisimpossible #stayontrack #nutritionhacks #lifeontheroad #flexibledietinglifestyle #food101 #youknowwhattodo #fitnesslifestyle #healthybodyhealthymind #reversedietingworks


Happy Flex Friday! πŸ’ͺ🏻 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
It took me a while to understand looking the way I wanted didn’t involve long exhausting cardio sessions and eating next to nothing.
Our bodies and metabolisms are dynamic. You basically get what you give. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Do you find yourself overly restricting yourself during the week and then eating out of control on the weekends? It’s a pretty bad cycle isn’t it and it completely sabotages ant progress. Try aiming for a more consistent calorie intake spread more evenly all week. You’ll likely start to feel better and make better progress over time! As always, feel free to message me with questions! Photo: @tiffanyalanooriphoto HAMU @jessa_brennan #reversedietingworks #flexibledietinglifestyle #fitnesslifestyle #healthymindandbody #stopdietingandrethink #trustmeonthisone #embracetheprocess #patienceandconsistency #flexfriday #bodybuilding #bodytransformation #reversedietingworks #brickbybrick #ourbodiesourchoice #strongwomenlifteachotherup #womenempowerment #healthybodyhealthymind #fridayvibes #azwarmweather #lifestyleblogger #iam1stphorm #legionofboom


What does fitness mean to you? πŸ€”
For years and years I struggled with my weight and self image issues. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
As women we get conditioned at an early age to restrict so that we can be smaller and skinner. πŸ€¦πŸ»β€β™€οΈ As an overweight child and teenager I would get told by my mother eat this and not that and I would always get compared to β€œthe smaller girls.” I always felt pressure to be a certain way even if it meant going through restrictive miserable processes to get there. 😳
When I graduated high school I tipped the scale at more than 200lbs and was the product of simply living an unhealthy lifestyle. There were clear reasons as to why I got to that place. After managing to get a better grip on things I became that woman who constantly yo-yo dieted because I wanted to loose those last pesky 15 pounds, but my problem was I hated myself along the way and had such a horrible relationship with food. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Today I know better. I practice proven sustainable methods, built a lifestyle to fit the way I want to look and feel, love myself and the body that I’m in, and have a healthy relationship with food. πŸ˜‹ To me this is fitness and while the craze has been to feel the need to diet down for photoshoots I decided to do the opposite. Instead I wanted to show what is more realistic and sustainable. What you see is healthy and I’m happy to be part of a new movement within an industry that has preached shitty restrictive methods for so long while preying on the insecurities of so many. My main goal with my platform is to show other women you don’t have to be miserable to walk around in the body you want. πŸ™ŒπŸ» So tell me what does fitness mean to you? Photo: @tiffanyalanooriphoto HAMU: @jessa_brennan #whathealthylookslike #bestself #loveyourselffirst #yourebeautifuljustthewayyouare #healthymindbody #womenempowerment #stopdietingandrethink #sustainableliving #bodytransformation #flexibledieting #militarymuscle #reversedietingworks #selfloveaz #adofitness #iam1stphorm


β€œThere’s no time to exercise,” β€œI can’t carve out a couple hours over a weekend to prep some healthy meals,” β€œI’m too tired to plan my day ahead.” β€œI just can’t stay on track while traveling” β€œI don’t want to eat a little more and see the scale spike” β€œI’m not seeing results right now” β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like many I’ve said those above things so many times and never got to where I needed to be. Once I learned to make myself uncomfortable I started on a path to become my best self! πŸ’œ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
If you want to be a better version of yourself physically and mentally you’re going to have to stop doubting yourself and get a little uncomfortable. πŸ€·πŸ»β€β™€οΈ What will it take for you to finally stop acknowledging what you need to do and just do if you really want to change? 😊 For me it was simple. I was just sick of my own shit. πŸ’― How do you get started? Just go for it and take a step forward! Trust me when I say I didn’t just wake up looking the way I wanted. πŸ˜‰ @tiffanyalanooriphoto HAMUA @jessa_brennan β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#youdecidewhoyouare #getuncomfortabletobecomfortable #bestself #takeastepintherightdirection #thesebootsweremadeforwalking #fitnessismywitness #bodytransformation #goodthingstaketimeβŒ›οΈ #brickbybrick #buildhabitsofsuccess #lifestyleblogger #healthyalternatives #reversedietingworks #stopdietingandrethink


Thank you @jessa_brennan !!! Now I’m ready for some fun with @tiffanyalanooriphoto πŸ™ŒπŸ»πŸ’œ Every now and then I manage to clean myself up and get out of the gym! 🀣🀣🀣 #fitgirlprobs #icleanupnice #photoshootfun #fitnessismylifestyle #healthymindbodysoul #documentingthejourney #bestself #loveyourself #beautylieswithin #comfidenceissexy #womenempowerment


This may be one huge reason I’ll never do a meal plan 🀣🀣 I’m definitely not a chef and because I’m always on the go I like quick and easy! Do yourself a favor and invest in an air fryer if you haven’t already! I had no idea what I had been missing! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I pretty much throw all sorts of veggies in my air fryer and it only takes minutes. I especially enjoy crispy cauliflower! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Pictured here is another favorite. Homemade sweet potato fries. I had a craving for some and 10 mins later these were a perfect addition to my veggie burger. The macros for this portion is 43 grams of carbs and 5 grams of protein. I measured mine raw. You can portion it out to fit your plan! #flexibledieting #300pluscarbclub #airfryerrecipe #idontcookoften #tastytuesdayπŸ˜‹ #healthylifestyle #fitfamlife #quickandeasyfood #foodhacks #healthyalternatives #healthynutrition #doityourself #allthecarbsplease #reversedietingworks #stopdietingandrethink #allthefood #carbseverydamnday #makingthegains #bodybuilding


Morning session done and getting on a plane tonight to work on some fun things! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
The best part of this process is through eating more my body continues to adapt and change for the better. πŸ’ͺπŸ»πŸ’―
I used to think I didn’t have good genetics or a decent metabolism, but I just had to learn to stop treating myself like shit and put in the time and work. 🀣 Believe it or not you’re not screwed by genetics either. πŸ€·πŸ»β€β™€οΈ
Yes reverse dieting is hard and there’s been plenty of times I wanted to quit and go back to restricting, but honestly I realized I had nothing to lose, but everything to gain. I couldn’t be happier with the balance I have found and the happy relationship with all the food lol! #motivationmonday #reversedietingworks #stopdietingandrethink #youdecidewhoyouare #patienceisavirtue #healthymindbodysoul #allthefood #300pluscarbclub #athleteinthemaking #gettingreadyformyfirstcompetition #steppingonthatstage #bodybuilding #bodytransformation #bodyrecomposition #gettingjackedaf #strongwomenliftheavyshit #fitfam #militarymuscle #gettingthingsdone #motivatedaf #adofitness #iam1stphorm #duespaid


**Reverse Diet Update**
My goal is pretty simple at this point. I want to push things as far as I can with this reverse and make some body composition changes AND I want to show other women it’s ok to eat! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Scale was actually down a bit this week. I loosely tracked while out of town and honestly when you invest in your metabolism you’ll gain flexibility in your life! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I’m learning so much about my body through this process. This will be relative to the person, but for me yes I’m managing on more than 2500 calories most days. Like I have mentioned before even my rest days are pretty comparable so no I’m not starving. However, this took time, patience, not wigging our over scale fluctuations and being consistent AF. No I have no been perfect, but overall I have executed the way I needed to. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I have many women tell me they want to look more toned and athletic. I think @chiarellitrainr posted something about this best ... you have to eat and train like one! πŸ’ͺπŸ»πŸ’―
I showed up today again because I’m traveling again a couple days this week. Basically this is my lifestyle and I make it work. I’m excited about what’s to come and the friendships I’ve made along the way have been exactly what I’ve been needing! #myfitnessjourney #bodybuilding #reversedietingworks #gluteworkouts #stopbitchingaboutthescale #bodyrecomposition #athleteinthemaking #gettingreadyformyfirstcompetition #hungryformore #fitfam #sundayvibes #fitnessismylifestyle #stopdietingandrethink #strongwomenliftheavyshit #gettingthingsdone #brickbybrick #layerbylayer #metobolicreset #adofitness #iam1stphorm #duespaid


Post upper body workout pump πŸ’ͺ🏻 Good things are happening with a much higher intake.
This week I was reminded of why I really wanted to focus on my metabolism. The answer is simple ... flexibility. Living off of 1600 calories a day just wasn’t going to be sustainable for me. 2500 calories has been much better πŸ˜‚πŸ˜‚Ladies, if your hesitant to let go of the dieting and restrictive mentality ask yourself if thinking that way will help you achieve what you truly want. If you continue to do the same things you’ll get the same results over and over again. πŸ€·πŸ»β€β™€οΈ
Brick by brick I think I’m going to be excited for what I’m going to bring to the stage next year. In the meantime I’m going to train and eat! #myfitnessjourney #bouldershoulders #brickbybrick #layerbylayer #buildingseason #athleteinthemaking #gettingreadyformyfirstcompetition #stopdietingandrethink #healthymindbodysoul #flexibilityforlife #youdecidewhoyouare #bodybuilding #bodyrecomposition #strongwomenliftheavyshit #reversedietingworks #metobolicrenewal #300pluscarbclub #gettingjackedaf #militarymuscle #iam1stphorm #duespaid #legionofboom


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