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Week 4 Day 1

January 31, 2018October 22, 2018

Breakfast: Barney’s almond butter

Lunch: Larabar, banana, almonds

Dinner: yellow squash, compliant sauce, ground beef

Find how I make this dinner here – a frequent meal at my house when it’s cold out.

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I remember how terrified I was to go into the fitness area of the first gym I joined. I loved taking group classes and was curious about machines, etc. but had no idea where to start or how to use things and I was too embarrassed to ask. But now I think machines are the easiest place to start at the gym, no fancy moves just straightforward muscle building! ——— New workouts and recipes posted on kateneedsfitness.com (link in bio) ——— **Also, I never workout without a shirt. The gym was empty and @mattneeds was there for video 😆 #throwback

My weekends are spent at the gym and in my kitchen! Find all of my workouts and new recipes on my blog 💪🏻 Link in bio!

It’s not about the number. ◀️Age 22: eating whatever I wanted, occasionally going for a run (maybe once a month), weekends at the bar. ▶️Age 29: Mom of one, balanced diet (vegetables, gf grains, occasionally pizza/ice cream!), consistent strength training, (no alcohol). The scale is not always the best way to track progress, try measurements or just go by how you feel. Just be consistent, it’s the only way to make things happen! ✨

I completed my first Spartan Trifecta on Sunday! That’s 1 Sprint (4 mile), 1 Super (9 mile), 1 Beast (13 mile) all in 2018 💪🏻 Okay I got lucky and was able to do all 3 at the same location, but every race was different and so challenging. Even though this last race, the Super, felt the hardest for me because I haven’t been doing any running training because of a stress fractured toe and I was getting over a cold (no excuses!) I still was able to complete every obstacle (30ish) - except the very last (of 3!) Multi-Rig (rings) because I was ☠️ by the end. I always feel like the flex photo is necessary at the end of a Spartan race 😆 swipe! Notice how happy I was to be at the finish line 😄

Bare feet & salty hair ✨

Okay, I’m a gym rat. I go to the gym at least 4 times a week, for at least an hour each time. Vacations make normal routine difficult and I’ve been enjoying every minute so haven’t been to a gym at all! To be honest I’m missing it so here’s what I did. Do one time through or as many as you need to feel worked. 1. Side lunge x 15 each side 2. Regular squat x 30 (all the way down, squeeze butt at top!) 3. Kickbacks x 15 each side (abs tight, squeeze butt at top) 4. Shoulder taps x 15 each side (abs tight!) 5. Push ups - do as many regular as you can, then use your knees! (Abs tight) 6. 30 sec plank followed by 30 hip dips (video cut off blah!) abs tight the whole time! (See a theme here??)

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