motivationintohabit"Motivation is what gets you started. Habit is what keeps you going."

I hope to be the shining light in the dark world of thinspo, unhealthy advice and incorrect information. Life is about being happy and loving yourself, and that includes your body. Feed it with the foods it loves, let it run free, treat it to a nice dinner and some wine every now and again and your body will take care of you too. <3

Cycling Instructor at The Fitness Center at Kilroy
Group Fitness Instructor and Personal Trainer at Mo-Mentum Fitness

Nationally Certified:
- Personal Trainer
- Group Fitness Instructor
- Schwinn Indoor Cycling Instructor
- Bootie Camp Yoga Instructor


Pick your plan


“Sigh, is it really hard to lose stomach fat? It is the only place where I have fat and I know you can't spot treat anything so should I just kick up the cardio and do crunches?”

Well, yes you can if you’d like, but like you said, you can’t spot reduce. Even if you do bump up the cardio, you can’t choose where your body will lose the fat. It may lose it from there it may not. It’s possible it can, but again you don’t really know. Your body makes the choice for you. Along with “spot reducing”, doing crunches wont get rid of the fat around your stomach. It will add muscle underneath and make you stronger, which in turn increases your metabolism resulting in you burning more calories at rest, but again you can’t choose where you lose the fat. Now, I’m not saying don’t increase your cardio or do crunches, you need these and more for a good strong stable healthy body, but for your specific question, I can’t tell you if that’s the choice for you because I don’t know your body. Kicking up the cardio will increase the amount of calories you burn and you will burn fat, but again, I wouldn’t know where. Also don’t forget to eat clean and stress less. Stress causes the body to gain weight specifically around the mid section. Give yourself a nice bubble bath every once in a while or start some yoga :)

05.25.134 NOTES Reblog
“Hey. I find your blog really motivating, keep up the good work! Ok, I am 5'3 and 145 ibs. I have a hormonal problem, my testosterone is up and I can lose weight, it's just really slow and I don;t really know what I am doing...How much cardio should I do and how much strength training? Thanks hun!”

I don’t know too much when it comes to differences in hormone levels. Maybe you should consult your doctor on this because I can’t confidently give you advice on something I don’t know too much about.

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“hi, i am female and i am 14. i am 5 feet and 1.5 inches. i weigh 140-145. i know this is overweight but i do not look overweight? my measurements are 36in-bust, 30in-waist, 36in-belly, 35in-hip, 23in-thigh, and 12in-arm. are these measurements too big? am i even healthy? could the weight just be muscle?”

Honey I’m sure you’re perfectly fine. The only person that can tell you whether or not you’re healthy is your doctor. Don’t pay attention to those charts that tell you you’re “overweight”. They say the same for me, but there’s no way I’m overweight. I’m a perfectly normal human being and you seem to be the same. The only time I use those charts is for the lower end of the scale. You’re more likely to be at risk of being unhealthy if you’re under the low end, but again only a doctor can tell you whether or not you’re healthy. Just eat healthy and exercise and your body will take care of itself.

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“Hi! I'm 15 and I weight about 118 lbs., I'm 5"6. I really want to lose a lot of stomach fat. I used to have killer abs when I was a gymnast but I quit last year, and I gained it all (the fat) back. I'm really lazy, and I tried doing a ten week, everyday workout plan but I find myself skipping days. What are some good ab workouts and ways to stay motivated? Any help is much appreciated :D”

Check out my FAQ love. Both the idea of losing fat from a specific area and motivation are on it, but at 5’6 118lbs you really don’t need to be losing anymore. You’re already technically underweight even at the smallest frame so try gaining some muscle. :)

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“I think you could have a thigh gap if you wanted to.”

I could, if I were unhealthily underweight. I’m simply not built for one, nor do I really care to have one. I have nice big strong legs, and yes with strong legs comes muscle. I wouldn’t trade them for the world. I worked hard for these great big strong legs. Yeah they touch, but that doesn’t mean they’re not beautiful or worthy of praise. Now I’m not saying that everyone who has a thigh gap is unhealthy, no. There are some people with wide hips that are built for them and can achieve them in a healthy mannor, but they are not the majority. Bodies come in all shapes and sizes and that’s ok. What I’m trying to say is that we should not strive for someone else’s figure when we have one of our own that we should love for exactly what it does for us not for what it looks like or what it could potentially look like.


YOU deserve it!

Always reblog when I show up on my own dash :P


YOU deserve it!

Always reblog when I show up on my own dash :P

(via love33366)

“I can't get enough sleep before working out in the morning. I usually sleep around 11:00 pm and wake up 6:00 am in the morning. I only get like 6 hours of sleep. I also usually take a nap in the afternoon so i can get 8 hours of sleep a day. Do you think this is a bad habit for obtaining my UGW? Thank you in advance :) I <3 you!!”

Awe thank you love! Yeah, sleep is great and necessary for weightloss, but don’t forget it’s also necessary for health. Research does show that napping to make up for an insufficient night is perfectly fine. When comparing alertness between those who slept a full 8 hours through the night to those who either slept less than 8 hours or woke up multiple times during their sleep cycle, there was no significant difference. The only instances found where napping may actually be detrimental to your health is if you are an insomniac or depressed.

05.23.132 NOTES Reblog
“I wanted to share an article I thought you would like with you... But I can't add a link here. FYI, it is called What Happens When The Pursuits of Skinny and Strong Collide and it is on Fit and Feminist at Wordpress. (I didn't write it!)”

On the whole, I like this article, however I don’t like the way the writer approaches the topic sometimes. But again, altogether I did really like this article. This is the reason I try to stay as body positive as I possibly can be. Yes, as a personal trainer and group fitness instructor I am a little biased on the exercise side of things, and it’s hard not to get sucked into this “ideal” body, but you should still love your body no matter what. Be thankful for what it does for you, not what it looks like. I mean you wouldn’t pick your friends because of what they look like, you pick them based on how they make you feel. Healthy is happy. You don’t need to be able to squat 1.5x your body weight or look like a Victoria’s Secret model to be a good person, to be a healthy person, to be happy in general. Also even if you do get to this close to unattainable goal, it’s not going to magically make you happy. You have to love and accept yourself completely and fully for who you are, not for what you look like.

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I believe in need this for my doorstep :-)


I believe in need this for my doorstep :-)

(Source: spicyrunnergirl, via slimbutstrong)


How to Squat With Proper Technique

If you are working out in the gym and could only do one exercise it would be the squat. Why? Because no other exercise challenges the human body to operate as singe unit like the squat. The squat has long been heralded as the “King of Exercises” – and quite rightly so. Whether you’re doing it with weight on your back or all bodyweight, proper form is key. I found this article on squat form, and I thought it was written well, even if it is more towards squatting with a bar.

Benefits of Squatting

One of the biggest misconceptions about the squat is that it is a leg exercise. The squat is in fact a full body exercise. Every muscle in your body is challenged when you squat. The legs and hips push the weight up, the abs and lower back back tense to stabilise your back, and the arms are used to pin the bar onto the back (or help with balance in the case of bodyweight squats).

  • Squats Build Muscle – Squats build muscle throughout your entire body faster than any other exercise. Squatting is a compound exercises that stresses your entire body as a complete unit. The stress put on your body by squats triggers a hormonal release of testosterone in your body. This elevated testosterone aids in producing muscle at a faster rate.
  • Squats improve your athleticism – If you want become a better athlete no other exercise will improve your overall athleticism like the squat. Squatting helps you build explosive strength that carries over to most competitive sports.
  • Squats reduces injuries – Contrary to popular belief, squats do not cause injury (when performed correctly). Performing squats with proper form actually reduces the chance of injuring oneself. Why? Because squatting improves and maintains hip flexibility. Additionally, squats improve the stability of your knees, when using proper squat form (below parallel).

Why you need proper Squat Form

Quite frankly, most people have no idea how use squat with correct form. In fact, I would estimate that 9/10 people I see squatting in commercial gyms today are doing so with extremely poor from.

This is a problem for 3 reasons.

  1. It is dangerous – While squatting with proper form is completely safe, squatting with poor form is extremely dangerous. Incorrect squat technique put a lot of stain on the lower back and knees and can quickly lead to serious injury.
  2. You are seriously compromising the benefits of squatting - When you don’t squat with proper form it completely defeats the purpose of squatting in the first place. Increased muscle, elevated testosterone, improved vertical leap – forget about it.
  3. You look like a complete idiot - To someone who knows how to squat properly there is nothing more pathetic than someone loading the bar up with a ton of weight than not squatting with proper form. Learn how to control your ego and do it right.

How to Squat

The Squat Setup

  • Approach the rack with the bar at approximately mid-chest height.
  • Move under the bar and place it on your back. Hold the bar in place with your hands.
  • Stand with and even stance. Your feet should be shoulder width apart with your feet facing out at a 30 degree angle.
  • Lift the bar out of the rack and take ONLY one step back. Take a big breath. Tense your entire body. Squat.

Squatting Down

  • Start from the hips – Bend at your hips and sit back into the squat. Imagine you are sitting down on a seat. The hips joint should always bend before your knees.
  • Check your knees – Keep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down. If your knee buckle in it normally means that the weight is too heavy.
  • Keep your weight back – Keep your weight distributed towards your heel.
  • Go all the way down – You should always aim to squat to at least parallel. Meaning, your hip joint needs to be at least parallel with your knee joint. This is incredibly difficult to judge yourself, even with the aid of a mirror. Ask someone else to assess your depth either in the gym or by video taping.
  • Think about squatting up - On the way down think about squatting up. This will help to prepare your brain and make the upward movement easier.

Squatting Up

  • Bounce off the bottom – At the bottom position of the squat your hip muscles should be tight – storing energy. Use this energy to help you bounce out of the bottom of the squat. Ensure that you are bouncing off the hips – not the knees.
  • Focus on your glutes – When powering up out of the squat concentrate on squeezing your glutes together.
  • Drive your hips up – Most of the power for the squat comes from the hips. Drive the hips in an upward motion.

Racking the bar

  • Step forward. Ensure that your bar is over the pins before lowering the weight.

(via theperfectratio)

“i am 15, im about 159cm and 52kg. i wouldn't say im fat but i do have a slightly big tummy. what exercises should i do to lose this?”

Check out my FAQ, love. Second bolder question. :)

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