K I R S T E N ๐Ÿฉ L Y N N E@kir_vad

Psychologist in training๐Ÿ‘ฉ๐Ÿปโ€๐ŸŽ“
Former gymnast๐Ÿคธ๐Ÿปโ€โ™€๏ธ
Workout just for the๐Ÿฉ
Slightly obsessed with๐Ÿง
Livin my best life as my best self๐Ÿ’ƒ๐Ÿป
Wannabe foodie๐Ÿ‘

http://linktr.ee/kir_vad

Brunched so hard this morning ๐Ÿฅ‚ and you guys Iโ€™m seriously loving this whole built in happy meal to my nutrition plan thing with this new program! ๐Ÿ™Œ๐Ÿผ #obsessed PS. if you donโ€™t like brunch, I really donโ€™t think we can be friends ๐Ÿ™ƒ
๐Ÿ“ท cred : my one and only @daveeedgonzo โค๏ธ


3

Any other ladies use to think ( or maybe still think ) that lifting weights ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ‹๐Ÿปโ€โ™€๏ธ would make you look bulky ๐Ÿคข ... yeah that was me! ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ #guiltyaf And this was even after I started my journey, for a realllly long time I only chose mainly cardio focused programs and if they did have weights i never went above like 10 lbs! And thennnnn my 80 day program came into my life and I literally FELL IN LOVE WITH WEIGHTS! ๐Ÿ˜ #likeforreal How I felt using them, what they were doing to my body, just freaking everything! ๐Ÿ™Œ๐Ÿผ So when this new LIFT & HIIT program came out .. i was like yesssssss dude lets go! ๐Ÿ”ฅ And lets just say the old Kir would not have been as enthused, like at all! ๐Ÿ˜‚ And Iโ€™m challenging myself way more, like I used 25lb weights through basically the whole workout today #nonscalevictory and damn it felt good! ๐Ÿ’ƒ๐Ÿป So ladies, donโ€™t avoid weights and lifting like the plague .. WEIGHTS ARE YOUR FRIEND โค๏ธ like bff status! I promise! And if you want to tone up or grow the booty ๐Ÿ‘ .. then you NEED weights for that! ๐Ÿ’ช๐Ÿผ And if you have no freaking clue where to start or what to do when it comes to lifting ( aka me me me ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ ) then letโ€™s chat gf! Or fill out the link in my bio! We can get strong af and look like fools with all the weird faces we make TOGETHER! ๐Ÿ’‹


2

Messy hair + sweats + ๐Ÿ• = MY PERFECT FRIDAY NIGHT! And the fact that this isnโ€™t even my happy meal (thatโ€™s for later this weekend ... oh yeah ๐Ÿ™Œ๐Ÿผ) is the cherry on top ! Cauliflower crust for the win my friends! Iโ€™m seriously in love you guys โค๏ธ like forreal!!! #sorrydavid Have any of you tried cauliflower crust before???? ๐Ÿค—


7

From a chronic people pleaser and doing things to make everyone else happy to a girl that realizes itโ€™s okay to be selfish, put herself first, and not give two shits what anyone else thinks or says. ๐Ÿ’๐Ÿปโ€โ™€๏ธ Dude it wasnโ€™t easy .. like at all. And at times itโ€™s still a constant freaking battle with myself BUT Iโ€™m here to tell you that change IS totally possible. Even if it doesnโ€™t seem like it, IT IS GF. It wont happen overnight and itโ€™s hard af. But damnnnn its the most freeing feeling in the world and feels so good! ๐Ÿ”ฅ๐Ÿ™Œ๐Ÿผ๐Ÿ’ƒ๐Ÿปโค๏ธ #sogood


8

My main squeeze is working out with me again!!!!! ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ‹๐Ÿฝโ€โ™‚๏ธ #happykir So this is totally an old picture but honestly when we do a program together, our competitive sides totally comes out #sorrynotsorry so i thought this was appropriate! ๐Ÿ™ƒ but on a real note, with his work schedule lately, itโ€™s been difficult (to say the least ๐Ÿ™ˆ) for us to actually workout together BUT with this new program only being 4 days a week anddddd only around 30 minute workouts , we freaking got this ๐Ÿ™Œ๐Ÿผ and it seriously makes me soooooo happy! Iโ€™ve missed sweating my ๐Ÿ‘ off with this man, even if heโ€™s a little grumpy during the actual workout! LOL but hey Iโ€™ll take what I can get! ๐Ÿ˜‚ Plus this means that we can have more US time (aka adventures) on the weekends! Oh yeah babyyyyyy โค๏ธ Oh and be sure to peep ๐Ÿ‘€ my stories, some of our moves are still up there from last night that you can try! ๐Ÿ”ฅ #backandbiceps


7

Where my fruit lovers at???? ๐Ÿ๐Ÿ“๐ŸŒ๐Ÿ‘๐Ÿ’ I canโ€™t be the only one! Right??? Haha anddd if weโ€™re putting donuts ๐Ÿฉ aside .. you know that my love for those is just on a whole other level ๐Ÿ˜‚ #letsbereal the ONE thing that i donโ€™t think that I could NOT live without is FRUIT. I mean itโ€™s like nature candy ๐Ÿญ you guys. But honestly I could probably eat it all day. Every day. ๐Ÿค— And I donโ€™t think Iโ€™ve ever really met a fruit I donโ€™t like. What about you? Whatโ€™s ONE food you couldnโ€™t live without? ๐Ÿ™Œ๐Ÿผ drop an emoji if they have it because those are just more fun! ๐ŸŽ‰


5

One thing I have always struggled with and sometimes still do is comparison. Itโ€™s shitty. It has you constantly doubting yourself. And itโ€™s exhausting. I never knew how to stop it. And then I started this business and began reallllyyy working on ME, inside and out, i learned that always comparing has you saying โ€œthat could never be me, Iโ€™m not ___ enough.โ€ But letting comparison go and embracing YOU, you begin to say โ€œThatโ€™s amazing. Iโ€™m so happy for them.โ€ And that my friends is THE most freeing feeling in the world! ๐Ÿ•Š๏ธ
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So here are some random and somewhat weird facts you may or may not know about me:
1๏ธโƒฃ I HATE hair. Aside from where there should be hair..head, eyebrows, eyelashes. Thatโ€™s all their should be. Period.
2๏ธโƒฃ I use to be so embarrassed about my feet ๐Ÿ‘ฃ (lets just say i needed to grow into them) that I NEVER wore sandals. Like ever. It wasnโ€™t until college that i really started to wear them.
3๏ธโƒฃ I am absolutely terrified of anything that has more than FOUR legs. Like they are just unnatural. Spiders ๐Ÿ•ท๏ธ are the worst.
4๏ธโƒฃ I swear I think David knows me better than I know myself, I mean i even texted him asking for a weird fact about me ...but heโ€™s at work and didnโ€™t respond in time! ๐Ÿคช
5๏ธโƒฃ A donut could turn my whole day around. ๐Ÿฉ okay maybe you already knew that one!
6๏ธโƒฃ I would seriously LOVE to be able to have a penguin ๐Ÿง as a pet. But only if it stayed small forever. I mean I have a penguin hat AND penguin socks on right nowโค๏ธ
7๏ธโƒฃ I didnโ€™t start drinking coffee โ˜•๏ธ until I was a senior in college and it was Dunkins chocolate glazed donut flavor. Go figure. ๐Ÿ’๐Ÿปโ€โ™€๏ธ
8๏ธโƒฃ If I can help it, I do NOT drive. ๐Ÿš™ Iโ€™m like the most impatient person ever and honestly driving gives me anxiety.
9๏ธโƒฃ When I was younger I use to be afraid that i had bad breath so I ALWAYS had gum with me, something that has stuck with me ever since.๐Ÿ˜ฌ
๐Ÿ”Ÿ Iโ€™m slightly pigeon toed even though I like to deny it.
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And Iโ€™m always looking for ways to learn more about all of you, SO whatโ€™s a fun(ny) fact about you? ๐Ÿค—


21

Day 1 of my new program got me like .... ๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜… forreal though I could NOT get up off the floor for a hot minute after i finished. #dead But DAMN it felt so good! ๐Ÿ’๐Ÿปโ€โ™€๏ธ it got me feelin strong and accomplished af! ๐Ÿ”ฅ And all the ladies in my fit fam that are doing this with me right now are RAVING about it! ๐Ÿ™Œ๐Ÿผ๐Ÿ’ƒ๐Ÿป weโ€™ve been waiting for this and now itโ€™s finally here ... YASSSSSS! I think we are most excited for the flexibility of this program! Amazing results while still being able to live your life .. Um hell to the yes! ๐ŸŽ‰ So listen .. for all you babes that say your too busy to find time for yourself and workout .. ( aka what the old Kir use to say #guiltyaf ) this will be YOUR JAM! ๐Ÿ‹๐Ÿปโ€โ™€๏ธ plusssss we can do it together gf because thatโ€™s so much more fun! โค๏ธ but for now Iโ€™ll just be laying here on the floor while my whole body is shaking and Iโ€™m worrying about how Iโ€™m going to wash my hair tomorrow ... ๐Ÿ˜ฌ #pleasesendhelp


3

Life is all about balance my friends โœŒ๐Ÿผbecause YES it is possible to be healthy and completely in love with your body and feel amazing af without depriving yourself of everything you love to eat ๐Ÿฉ or feel guilty for wanting to treat yourself every now and then! ๐Ÿ™Š So you better believe that I FULLY ENJOYED THIS DELICIOUSNESS ๐Ÿคค and did not regret a single freaking bite! ๐Ÿ™Œ๐Ÿผ #getinmybelly oh and my drink was wayyyyy to pretty not to share! ๐Ÿน


3

Being surrounded by women that believe in you before you even fully believe in you โœจ allow you to be yourself unapologetically ๐Ÿฆ„ and love you for it, lift you up, and constantly have your back no matter what is .. literally EVERYTHING. ๐Ÿ’ž Honestly itโ€™s hard to even put into words what it as done for my life! ๐Ÿ˜ญ And to think that if I had never taken a chance on this whole coaching thing 2 1/2 years ago I never would have met them! ๐Ÿ’‹ #gratefulaf


3

Got it done early today before alllllll the excuses started to roll in .. ๐Ÿ™Œ๐Ÿผ๐Ÿ”ฅ๐Ÿค— #proudofme Especially considering the 12 hour day at the clinic I have ahead of me! #yay but ya know I took a โ€œinstaโ€ worthy picture for ya but if you swipe left you can see how I actually feel after a workout .. mid celebratory dance ๐Ÿ’ƒ๐Ÿป #accomplishedaf and now i got some real talk for ya because sometimes we all need a little tough love! โค๏ธ we all say that we want to be healthier , happier , have more confidence and energy , and just feel all around amazing af BUT as soon as we find out that itโ€™s not just going to fall in our lap and instead we have to put actual HARD WORK in .. we run away scared and say itโ€™s not for me. But I just donโ€™t understand because the hard work is what makes it feel so damn good! โœจ I like the sweat. I like the soreness. I like the feeling of being so out of breath but knowing that i just did something awesome. ๐Ÿ™Œ๐Ÿผ that feeling of accomplishment doesnโ€™t happen if itโ€™s handed to you. And even if it could happen that way, like some magic pill gave you the body you always wanted. Do you really think that would change the way you FEEL about yourself? HELL NO. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ because it starts on the inside and all that hard work , yeah itโ€™s freaking hard , but THAT is where your confidence comes from. Plus like the saying goes, nothing incredible or worth having comes easy. #truthbomb Said with alllllll the love ๐Ÿ’‹ Now go and make today AMAZING AF ๐Ÿค˜๐Ÿผ


7

I use to think that I would NEVER like the nutrition aspect of being healthy ๐Ÿ™Š I use to think it was hard af. But of course i know now that was the story i was telling myself but still I thought I would just have to deal with it because well hellooooo ๐Ÿ‘‹๐Ÿผ I want to be healthy and feel damn good in my own skin ๐Ÿ’ƒ๐Ÿป so Iโ€™ll just suck it up. But it turns out I just had to flip the script. I had to change the story i was telling myself and it wasnโ€™t until this new nutrition course came into my life that i finally realized that was the story that was playing repeat in my mind. Now I LOVE the nutrition aspect. I mean who wouldnโ€™t when you get to have the best of all worlds! You still get to eat the food you love anddddd be healthy WHILE actually enjoying the process โค๏ธ #umyesplease I mean geez .. my newest addiction is turnip fries. Yes TURNIPS. Like what the eff and Iโ€™m getting @daveeedgonzo to try them this weekend .. weโ€™ll see if he agrees ๐Ÿ™ƒ but seriously I use to stressssss so much about this part of my journey and I now I can throw together a meal in a nano second โœŒ๐Ÿผ I freaking love it! #letitbeeasy So whatโ€™s you GO-TO lunch??? ๐Ÿ‘…


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