Iron Empire 24 hour Elite Fitness

03/26/2021

Back, biceps and b***y knocked out in 45 minutes! 💪🏼💪🏼

Quick, effective workouts right on your app is only one of the great benefits of the FASTer Way. Instead of cherry picking your workouts off of IG influencers profiles( yes, I’m talking to you! 👀) you get well thought out and designed programming lead by certified trainers. In the FASTer Way we strategically structure our nutrition with our training to deliver you the results you desire. It’s not just one thing that gives you results, but a unique combination of many things.

This is what you get In the FASTer Way

🍓A coach (me 😉) that will guide you and teach you nutritional strategies specific for you goals.

🍓Meal guides, recipes and more!

🍓You’ll learn how to appropriately utilize HIIT training and learn about the amazing benefits.

🍓 Weekly workouts delivered right on your app!

🍓 You’ll learn about progressive overload, and begin to lift heavy to build that calorie burning muscle.

🍓COMMUNITY and ACCOUNTABILITY!

The FASTer Way has everything you need to succeed. The only thing missing is you! I have limited spaces left for my April 5th round. You will get early access to the app by signing up now. Click the link in my bio to secure your spot!

03/24/2021

So this if you want to stay on track AND have fun on vacation.

🏝 When booking accommodations request a room with a kitchen, or better yet Airbnb with a full kitchen.

🏝Stock up with some easy groceries (fruit, veggies, tuna pouches, Greek yogurt, oatmeal)

🏝 When eating out, try to stay as close to possible as a normal meal. Opt for something with a palm size serving of protein, a fist size of carbohydrates, and fist size serving of vegetables.

🏝 EXERCISE 🏋️‍♂️ The FASTer Way app is great way to bring your workouts with you. Unstructured exercise and lots of walking is also great!

🏝 Stay hydrated!! Aim for 1/2 your body weight in ounces of water.

🏝 Try to eat well 80% of the time - and enjoy yourself! Memories over macros😁

In the FASTer Way program I will teach you all the tips and tricks to master any obstacle! Registration for my next round on April 5th is OPEN! Click the link in my bio!

03/21/2021

Spring vibes!! 🌷🌺🌸☀️☀️

03/18/2021

5 Reasons You’re Not Seeing Results

You’ve been busting your butt in the gym, and eating healthy- you’re still not seeing the results you’re expecting or feel you’ve worked so hard for.

This is the hard truth! These are the top reasons people don’t see results.

1. Your nutrition! You’re focusing on quantity over Ｑｕａｌｉｔｙ.

2. Sleep and rest or lack there of. THIS is what you need to focus on. Lack of sleep stresses out your body which raises cortisol. Cortisol is what makes you hold on to that stubborn belly fat.

3. You’re not lifting heavy. You need to focus on progressive overload.

4. Your workouts don’t sync with your nutrition.

5. You’re 🅸🅼🅿🅰🆃🅸🅴🅽🆃! It takes time and consistency!

It’s not just one thing that gives you results. It’s the perfect pairing of exercise, nutrition, and sleep! Which one of these are you missing?

03/16/2021

My reasons for becoming a Certified FASTer Way coach.

From 2015-2020 my husband and I owned and operated our own gym- our little Brick and Mortar, our little dream come to life. Within the walls of our gym, friendships were made, dreams were imagined, goals were achieved, community thrived. Along with that came tears, frustrations and a lot of opportunities to learn.  Upon closing our doors at the beginning of 2020, a sense of community was gone; my sense of purpose diminished.

I decided to join a 6 week new client round of the FASTer Way as a client, I was curious what this program was all about. After 6 weeks, I was hooked! I found a program that was sustainable and that delivered real results through science-based strategic methods. More importantly, I found COMMUNITY! In that time, I knew that being a FASTer Way coach was my calling. I felt drawn to help, educate, and touch as many lives as possible through this role. I followed my heart and I am now living out my passion of fighting a common enemy, helping others get well, and prevent disease!

03/11/2021

My top 7 exercises to get tank top ready!

Spring is here! And for me that means windows open, taking the top off of my Jeep, flip flops and TANK TOPS!!

Here are my top 7 exercises to get tank top ready☀️☀️

👙 Overhead press (barbell or dumbbell)
👗 Bench Press (barbell or dumbbell)
👙 Dumbbell lateral raise
👗 Rear delt fly
👙 Bicep curls (21’s are my fav💪🏼)
👗 Skull crushers
👙 Pull ups

MY FASTer Way VIP clients are capitalizing on the extra fuel they have right now from the bell curve macro cycle we are following and working hard on getting tank top ready! We are including a shoulder challenge this month and getting those babies poppin! Who doesn’t love a good shoulder pump??

My next new client round is right around the corner on April 5th! Just in time to get beach ready! 🏖click the link in my bio to register!

03/10/2021

Left 2015-Mom of 2. Just 3 months after competing in a figure competition. Binge eating, calorie restricting, food guilt, feelings of not having control, using exercise as punishment. Hormones and metabolism all out of wack.

Right 2021- Mom of 5! Strong, balanced, can eat what I want without guilt, mostly intuitive eating, using exercise to get strong and feel healthy. Hormones and metabolism HEALTHY!

The photo on the left was taken just under 3 months after stepping on stage for my final figure competition. I competed in figure for 3 years. And each year consisted of 6 months of extreme dieting, and losing sleep for cardio. Then I would compete and the following 6 months were binging, then restricting and the cycle continued until I started my next prep. I would gain back 30-40 lbs and lose all confidence, feeling like a failure because I had no control. During my prep my calories were as low as 1100 😳😳. This was NOT healthy cycle. I continuously lost my period and I didn’t think I’d be able to have more kids because of it. I feel blessed that I was able to.

How did I get here? I had to GROW. I needed to lose the mentality that being lean and stage ready was a look I needed to achieve 365 days of the year in order to feel accepted. It took time, energy, patience and consistency. I learned how to properly fuel my body without a restrictive diet. It took undoing my thoughts of “good food” and “bad food”. Changing my mindset around exercise. It took work 🙌🏼 but I’m so happy to be out of the binge and restrict cycle and be able to help others move past this as well. If this is you, know that you can work through this and be the happiest, healthiest version of you too!

03/05/2021

Comparison is the Thief of Joy 🚫

We often compare ourselves to people who have been working for years to get to where they are today.

Stop it!

The others with the “overnight success” or immediate results have been at this longer than you have. Don't compare your starting point of your journey to the middle of their journey.

They have had more time to grow, build and learn.

Take your health journey one step at a time and do what you can with what you have, right now. You do you Boo!

03/04/2021

5 MYTHS THAT ARE SABOTAGING YOUR RESULTS ❌🚫❌🚫

1️⃣sweat and soreness are NOT an indicator of an effective workout
2️⃣ more exercise is NOT better
3️⃣ you can eat whatever you want and work it off in the gym
4️⃣ you need to diet harder
5️⃣ If you’re not exhausted you’re not working hard enough

I'll admit it. I've probably made every mistake in the book in my own journey.

Let's start with number 1.

1. Just because you are sweaty and sore does not mean you had an effective workout. What this means is that you either did something new to you or you put more stress on the muscle than its used. That is why you are sore. This is something that makes us physiologically feel good. Its concrete evidence that we did something. Sweat. Your body does this as a mechanism to cool down your core temperature. It means you're HOT, not necessarily working hard.

2. More exercise is NOT better. More exercise is detrimental to your recovery. RECOVERING is how you make progress. Get it? During your training you make microscopic tears to your muscles. You need to recover for the muscles to heal (aka grow). No recovery=No progress.

3. You can eat whatever you want and then work it off in the gym. We've all heard that one right? Have you also heard "You can't out train a bad diet? because that one is true! Sure, the more muscle you have on your body the higher your caloric needs are which can afford you a few more treats than someone who is not fit. But making a habit of overeating and believing that you can just work it off in the gym isn't going to get you closer to your goals. Eating a balanced diet of whole foods will fuel your workouts in return allow you to work harder and reap more benefits.

4. You need to diet harder..... thats a big fat NOPE. Calories in, Calories out is something you've probably heard. Theres quite a bit more to that...but i'll save that for another post. Truth is undereating is just as bad, if not worse than overeating. Less than adequate food intake makes it nearly impossible to increase strength, muscle growth, and will hurt performance. Undereating will also sabotage your recovery causing you to stand still making no progress.

5. If you're

03/03/2021

🅵🆄🅽 🅵🅰🅲🆃

I've spent the last 15 years trying new programs and different diets.
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I've done them all. Low carb, no carb, keto, paleo, high protein, calorie counting. As well as hours of cardio based programs.
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But here’s something I discovered on my fat loss journey.
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99% of diets and programs do NOT deliver what you truly need.
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Instead, they...
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❌deplete your body of valuable nutrients it needs.
❌messes up your hormones
❌raises your cortisol levels
❌don’t focus on the right kind of training
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This is why I didn't get results for the first 8 years.

I was focusing on the wrong thing.
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But what going through all of those diets did do? They taught me how NOT to lose fat.
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The FASTer Way to Fat Loss was intentionally designed to be different from every other program.

In the FASTer Way we:
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✔️Focus on whole food nutrition 🥦
✔️Lift weights 🏋️‍♀️
✔️Track macros
✔️EDUCATE 🤓

The FASTer Way is the program I wish I had when I was starting out.
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If you’re tired of investing in yourself but getting no results…
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If you want a proven system to get you to seeing results and feeling great
⠀..then I’d love to have you join my next round of the FASTer Way on April 5th!

DM for more information!

12/07/2020

⚡️⚡️PROGRESS⚡️⚡️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you feel like you’re working your tail off and not seeing results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Often times we are looking for instant gratification and a quick fix. Guess what? Progress doesn’t happen fast. Depending on your goals it can take YEARS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The difference in these photos is about 8 years. 8 years of CONSISTENCY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There will be times where it seems like progress is slow. We all go through rough patches, lose motivation, life changes. That’s life! This is where consistency comes in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Showing up for yourself EVERY.SINGLE.DAY.

12/07/2020

https://www.fosters.com/story/news/local/2020/12/03/james-dobson-killed-cycling-tour-mother-to-finish/6317830002/?fbclid=IwAR109G2JaXUGXtDYjN9qhOQ2blltQsdcNpJYtUcG0X6lw3g-Q97ytAHIn-k

The mother of a cyclist killed while traveling through Mississippi in 2018, plans to finish her son's cross-country trip from where he left off.