Kelly
Kelly – Owner of Evolv3training Businesswoman πŸ‘ŒπŸ»Wifeyβ€οΈπŸ’ Lifter πŸ’ͺ🏻 Motivator #iam1stphorm
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27 0 26-04-2017
  1. So overnight oats have become a HUGE hit! Why? Because they taste good, are easy to make, and you can make them the night before so when you wake up all you have to do is grab them and go! Check out this easy recipe and make them on your next meal prep! Ingredients: 1/2 cup oats 2 tbsp chia seeds 1/2 cup blueberries 1/2 scoop protein powder (I use Level-1 Whey Protein- ice cream sandwich in particular for this recipe) 1/4 cup Almond Milk mixed with 1/4 cup water Any toppings that you would like! (almonds, more blueberries, banana) Directions: Mix all ingredients in a mason jar. Place the jar in the fridge the night before. Take the oats out in the morning and you can enjoy right from the jar or pour into a bowl. Enjoy! Using @1stphorm Level-1 protein made this meal not only full of protein, but it is definitely the reason of the volume of the meal which made it very large! This simple recipe makes so much and is very filling! A great way to start your day! Questions about what protein powders I use and recommend for consuming, baking, etc? Send me an e-mail to kfit521@gmail.com and I would be happy to answer any questions! #protein #shake #recipe #weightloss #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

62 10 25-04-2017
  1. Giving yourself 1 hour/60 minutes to yourself each day is NOT selfish. Turn the phone off, leave it in the car, and take 1 hour to focus on you. Leave your problems, stress, anything bothering you behind. Working out and taking those 60 minutes on yourself will make everything else better. It will allow you to clear your head, get the endorphins pumping, and prove to yourself that you are worth those 60 minutes and everything/everyone else can wait 😜 Here is a glimpse into my leg workout today. Always start leg day with some sort of squats and threw in some plyometric movements and a lot of isolated (single leg) movements. Make the best of today and be sure to do what makes you happy, and don't be afraid to take some time for yourself ❀️ #legs #confidence #squats #fitness #fitnessmotivation #fit #fitspo #fitfam #squats #booty #legday #bodybuilding #bodybuilder #mondaymotivation #evolv3 #evolv3training #fit #fitness #fitnessmotivation #fitspo #fitfam #squats #deadlifts #belt #pioneerbelts #motivated #dedicated #bodybuilding #figure #improvements #focused #goals #strength #love #life #lift #swolemates #girlsthatsquat #bodybuilder

52 1 24-04-2017
  1. Motivation...so many people talk about it. "I'm not motivated. How do you stay motivated? It's easy for you. It's your job to be fit. Don't you get bored and tired of working out?" Just a few questions and statements that I hear people say to me or around me. My answer... This lifestyle is tough. It is not easy. You will go through pain, self doubt, highs, lows, happy days, sad days, anger and frustration. We all do. The hardest part is sticking with it for most people...but not me...not us! It is all worth it and you need to remind yourself of your why every single day. Why are you doing this? To be happy, healthy, fit, active, to grow older and still feel young, to be confident in your skin, to become faster, stronger, whatever it is... One day you will wake up at your goal and say "I did it. I made it, and this moment I am happy- it was all worth it." Keep working hard so that you can get to that day and feel that way every day afterwords. However you have to get there, but do it in a way that you are happy. You want to lift heavy and be a powerlifter one day? A bodybuilder the next? A cardio junkie the next? That's great!! Keep it interesting and keep it fun because that is what it is all about. Happy Monday you guys! Let's make it a great week! Struggling with finding your why? Send me an email kfit521@gmail.com and let's find your why together! #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

94 1 24-04-2017
  1. Sundays are for...ABS! Did all three ab exercises with weight today and really felt the burn. I treat abs just like every other muscle. I don't train them everyday because I want to give them time to repair and recover. I also change up the way I train them...some days I use weight, some days I use just my body weight. Little bit of muscle confusion is always good and keeps the muscles guessing πŸ‘ŒπŸ» Today I used the cable for all three exercises. I did each exercise for 15 reps and 4 rounds total. Pick a weight that is challenging and be sure you do not feel any pain or pressure in your lower back. Enjoy! Questions about training abs? Or any other muscle? Send me an email to kfit521@gmail.com ! #sunday #abs #workout #abworkout #cardio #evolv3 #evolv3training #fitspo #exercise #fitfam #fit #fitness #fitnessmotivation #dedicated #motivated #driven #success #figure #figurecompetitor #bodybuiliding #bodybuilder #hardwork #lululemon #love #life #lift #lifting #girlsthatlift #burn #iam1stphorm

64 1 23-04-2017
  1. Yesterday was a hard day for me...mentally and physically. I felt tired, drained, the weight during my workout felt extra heavy, blah blah blah. I could sit here and cry and complain about it all, but then I look back at the videos of the hardworking clients that I have. This is what motivates me and keeps me going. Not just during my workouts, but everything in my life. We are all so busy and have so much to do within 1 day from our jobs, careers, family, loved ones, workouts, meal prepping, and everything else mixed in there, BUT we all manage to get it done...somehow. I think back to comments like "this was the best 1 hour of my day" or "when I walk into Evolve everything else doesn't matter for that 1 hour" or "man, when I leave Evolve I feel like I can take on the rest of my to do list." Comments like these make my day and make everything that I felt like complaining about not matter. It's not always about the weight we lift, how lean/skinny/fit/whatever you feel that day, but about the mental release that working out, eating right, and surrounding yourself with likeminded motivated people gives you, and because of Evolve, I can say that's what we all give each other. So thank YOU guys. For motivating me, pushing me, and making me a better trainer everyday ❀️ Now, on that note...it's Sunday! Maybe a rest day for some of you, maybe you are working out, getting your plan, meals, goals set for the week. Whatever you do on Sunday, make it great! Get outside and enjoy some vitamin D, get some steps in, write your weekly goals down, meal prep, and remember to take some time for yourself. Need help with any of that? Send me an email kfit521@gmail.com Happy to help or give advice any way that I can 😊 #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

44 1 20-04-2017
  1. Back to work for the night and I made sure to have the rest of my meals packed and ready to go πŸ‘ŒπŸ» So many people complain about eating healthy being too expensive. It really isn't. You look for what's on sale and buy in bulk. You buy enough to last you the week/a few days, prep it all, portion them out, and set your meals for the next few days. You portion it out and use everything that you have so you aren't throwing food away in the middle of the week. You will save time, money, and the excessive amount of calories, salt and sugar that can add up when ordering meals out at restaurants. Set a plan for the week. Write out what macro and micronutrients you will be consuming with each meal, your veggies and your snacks. Sounds like a lot of work? Well, who said it was going to be easy?? This is a lifestyle that takes dedication every single day, but feeling good and looking good is worth the work in my opinion πŸ˜‰ Questions about what to prep? How to prep? How to get started? Send me an email! Kfit521@gmail.com Let's create a plan together and get you moving forward on your journey! #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

70 3 18-04-2017
  1. I ❀️it! You all are getting your @1stphorm protein in and looking for yummy recipes to make shakes with! Honestly, all of the Level 1 protein flavors taste great, and by adding peanut butter 😍 to anything well of course it will taste even better! Level 1 is a low temperature processed protein which is the highest grade protein available. Level 1 is designed specially to digest slower which means it will keep you fuller longer (compared to a post workout protein like Phormula 1) and will digest similarly to the digestion rate of whole food. Chocolate Almond Butter Protein Shake -1-2 scoops Milk Chocolate Level 1 -1/4 cup unsweetened vanilla almond milk -1 tablespoon natural almond butter -1 frozen banana -about 5oz of water to blend *mix all ingredients in blender, serve and enjoy! Questions about nutrition? Or different proteins? When and what to drink? Shoot me an email to kfit521@gmail.com Happy to help! #protein #shake #recipe #weightloss #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

73 2 17-04-2017
  1. You can't control everything. Sometimes you just need to relax and have faith that things will work out. Let go a little and just let life happen πŸ‘ŒπŸ» Do what you love, surround yourself with positive people, relax, have fun and don't forget to live. Fuel your body with foods that help make you feel good, get enough sleep, study, be active, work hard but also play hard too πŸ˜‰ @mike_valjas captured this picture of my enjoying some vitamin d post workout yesterday ❀️ #nutrition #health #wellness #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

46 2 17-04-2017
  1. Monday Motivation...find someone who pushes you, motivates you, and supports you through all that you do. So lucky to have found that 13 years ago 😍 Surround yourself with people that want to see the best in you and you are guaranteed to see results. Do what makes you happy 😊 Happy Monday! Let make it a great week! #monday #mondaymotivation #morning #deadlifts #back #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift

57 1 16-04-2017
  1. Happy Easter from us 🐰πŸ₯😍 A little glimpse into our Easter morning workout. Lots of sweat, squats, deadlifts and of course some fun! Because it's not worth it if you aren't having fun! Hope you all are enjoying this beautiful day! Workouts fueled by @1stphorm MegaWatt and BCAAs throughout the workout to keep up our endurance during that strenuous workout from @fitness_related_username πŸ‘ŒπŸ» #Easterworkout #deadlifts #back #evolv3 #evolv3training #iam1stphorm #legionofboom #nutrition #workout #health #wellness #trainer #workout #fit #fitspo #fitfam #fitnessmotivation #dedicated #motivated #driven #results #protein #muscle #bodybuilding #bodybuilder #figurecompetitor #love #life #lift #iam1stphorm #legionofboom

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