Let it go. Something that was so strongly needed to be heard today in my #SoulCycle class.

Let  it   Go.

The last two weeks have been a little crazy, a lot of ups and downs and some very low downs were I found myself falling off my macros and turning to food again. This week on weigh in day I gained 2lbs- and while I wanted to crawl into a hole, feel sorry about myself and shut out the world. I didn’t.

I turned to my inspirational group chat (@LoFilippi & @Katjawz_ ) whom have been an instrumental part of my journey of self love, self confidence and finding my inner spirit.

After weighing in and feeling sad about missing my goals, I hit my workout hard, despite feeling wrecked from 18.4 (more to come on that) and then I hit the grocery store so meal prepping started yesterday and ended today with some yummy sheet pan / stir fry yumminess!

This weeks meal prep below: 

Meal 1: Post AM Workout Meal

• 1 Hard Boiled Egg
• 1 Slice of Toast (Dave’s OMEGA 3)
• ½ Guac Cup
• Salt & Pepper
• High protein oat meal

 Meal 2: Breakfast Snack

• Tofu
• stir fry veggies (Mushrooms, boy ahoy, snow peas, carrots)
• cauliflower rice

 Meal 3: Midday lunch

• sausage
• Roasted Zucchini
• Roasted Carrots
• Butternut squash

 Meal 4: Lunch Snack

• Banana & Protein PB on Rice cake

 Meal 5: Post Pm Workout Meal- Dinner

• Sausage
• roasted potatoes
• roasted asparagus & Brussle sprouts

 Meal 6: PM snack

• Enlightened Ice cream
• Casein Protein Shake

If you haven’t noticed, I am a creature of habit, so sometimes my meals do not change as much but… you will always get one or two switch ups! Always feel free to ask for recipes!

I am cooking a lot more with Mushrooms which per the book, “Eat pretty every day” are beautifying foods for our lovely souls! Mushrooms not only add amazing flavor but some are even considered, antiviral/ anti -inflammatory/ and healing agents for those with compromised immunity systems. Mushrooms are a great source of vitamin B and D, try adding them to your next stir fry or even to a fluffy egg white omelet!

Eating well helps me perform at my best, especially during the #CrossFitOpen.

Last Friday Night Lights workout for the scaled is detailed below:

Workout 18.4

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

I finished in 7:37.  .  . which included a blackout in my first attempt… Check it out here.

My second attempt felt harder in the lungs but I did it and now there is only one more week left! I am beyond excited to see where I land this year and start working on my progress for 2019.

I couldn’t be more proud of the team I was apart of this year or the improvements I have made in this sport. Plus we were sponsored by the best peanut butter company in life. . . and I am not even lying- if you have not had Utopian Kitchen Peanut Butter I am about to change your life. Click the link. I promise. You will thank me later.

Anyways.  .  .  this week has come and gone and I might have missed a goal but I hit the “smile more” goal every day so far this month… and that, I couldn’t be more proud of.

Until next week ❤ Smile, be kind and trust the process.

XOXO Coach Tina

Today marks the official day 1 of “Making the shift” Group!!! I tested it out last week on my own but I have an amazing group of people that I started the week off right with.

We are committed to CRUSHING goals, staying MOTIVATED and ANCHORED in all we do! Don’t worry, you didn’t miss the bus!! We still have lots of space for you to join us, it is never too late to say YES to your journey!

So stay tuned as I share with you my secrets to mastering this 3 week challenge all while having lots of fun festivities a head!

To start you off right, here is an easy peasy salad that so good you will want it for lunch and dinner! Enjoy!

Mango, Shrimp and Avocado Salad ❤ YUM!

You need: 

• 3oz Cooked 31-40ct shrimp tails off
• 2 cups spinach
• 1 mango, peeled and chopped (about a half cup depending on your mango)
• 1/2 cup lime juice (for marinating only)
• flavor god “garlic lovers” seasoning (about 1 tbsp)
• 1/4 avocado sliced
• 1/4 cup sliced carrots
• oil based low fat/ low calorie dressing (I used low fat Italian dressing) ~2 tbsp or fill your orange 21DF container up!

Directions: 

1. Wash off shrimp in cold water, pat dry.
2. In a large zip lock bag, combine seasoning, lime juice and shrimp. Marinate for about 20-30mins
3. Prep bowl: layer spinach, avocado, carrots, mango (peel and chop).
4. Drain shrimp and add to salad.
5. Pour dressing over and enjoy! Or store dressing in air tight container and save for meal prep for following day!
6. If you like a little spice, you can add some hot sauce, it was amazing!! Let me know what you think!

See ya later this week with another meal prep fav!

XOXO Coach Tina

Guys!

Day 3 of Shift Shop in the works, can you believe it! I am pumped. Day off from CrossFit today meant catching up on a billion and one home work assignments I have been putting off like the plague.

I am back at it agin tomorrow with another double dose of MAKING THE SHIFT and a little Tabat CrossFit WOD.

I will also have a stacked out meal plan to share with you all… get pumped!

Until then, peace out!

So Sunday I did some re-evaluate and dig deep to figure out why I was binge eating on double training says- turns out I was under eating like crazy. Upping my macros is all it took!

And a happy camper I am! 

So off to Costco I went and  meal prepping began!

All set for the week my meals are as followed: 

Protein waffles w/ Greek yogurt mixed with devotion Nutrition flex flavor 

Fresh homemade green juice!

Lunch: shredded chicken mason jars 

Dinner:

Chicken skewers with veggies 

Snacks not shown: bacon, protein 🍪, Shakeology 😍❤️

Yum yum! 

Tonight’s workout was a double doozer! Insanity Max 30 cardio at lunch, maxed out at 19:21 (had to modify) A lot! But didn’t stop to rest until 19:21!

CrossFit was cray:

And I finished it up with my team challenge:

5push ups

25 squats

10 sit ups

20 alt lunges 

😍😆 I’ll feel this tomorrow! What are you eating or training like this week? 

Let’s here from you below! 

Xo Coach Tina 

17.2 I’m thru wit you boo boo 😂✌🏽

Some major shoulder work in this WOD! 141 reps later and I was done! 

For the live coverage click here 👉🏽17.2 CrossFit Open

My dinner was well deserved 😆😁

Don’t work, back on track tomorrow but for now I will Enjoy this well deserved carb lovers dream and think of the pain of 17.3! 

See ya tomorrow Fitfam!

Don’t forget to check out my live coverage and let me know what you think! Check me out here!
Xoxo 😘 Coach Tina 

So I’ve been getting a lot of questions about how I have energy to tackle this hybrid program and the truth is… coffee ☕️ and my supplements are my BFFs!

If it’s an early morning WOD coffee is my go to and can usually do the trick and when Crossfit rolls around boom 💥 preworkout is a must! 

I absolutely love ❤️ FitMiss Ignite! It gives me all the energy I need to crush my workout with out the crazy tingly feeling you get from some preworkouts. 

Now, recovery is also key to my success so I refuel with 2 very important supplements: 

Shakeology – my daily dose of dense super food nutrition! Gives me tons of vitamins, fiber and probiotics! Ingredients are all natural too! 

And last but not least, my BCAAs! My go to brand is Labrada, this brand formula is fermented. 

Why fermented? Did you know that not all BCAA (Branched Chain Amino Acids) supplements are created equal? Not from the ratio, or additional ingredient standpoint… but from the actual QUALITY of the aminos themselves….. “Labrada proudly uses fermented BCAAs and L-glutamine in BCAA POWER™, to ensure that you receive the highest quality and value for your dollar, while protecting you from contaminants found in lower quality amino acids.”

Now if I only looked as good after a hard workout as this snap filter portrays 😁

Hope you enjoyed getting to know my supplement regime! Questions? Email me at coachtina.teamfearlessfitness@gmail.com ! Always here to help!

17.2 release tomorrow! Stay tuned! 

Xo 😘Coach Tina 

Today was killer! Insanity only day but still a kick ass day of training. Tomorrow is another hybrid day! 

I’ve been super starving and tired and so I’ve adjusted my macros to a slow weight loss plan until after the games… always listen to your body and adjust!

That adjustment means more nutrient intake to fuel my body through these workouts! 

We love that 🙂

Do you ever adjust your macros for different training activities? Do you know why it’s important? 

Adjusting your nutrition is key to success! If you are under eating, it can be just as detrimental as over eating! Making sure your body is getting adequate fuel to power through workouts is key to weight loss and lean muscle gains! 

Do you have a particular macro coach or program you follow? If not, check out avatar nutrition, I love them! 

See ya tomorrow 😘 

Coach Tina 

Every day is a chance to be positive! 

I used to be the person who dreaded Monday’s. 

Monday’s meant work, adulting,  lots of coffee and a shit ton of pandora to get through hell week. 

But not anymore… Monday’s are why I make it! 

If you love what you do for a living, can you call it a job? 

If your busy as hell, yeah it involves coffee but I bet if you love what your doing your day zooms by! 

So look forward to Monday’s, look forward to all days! They are a blessing! 

Just some Monday thoughts for you! 

Don’t worry I’m not procrastinating on detailing out on week 2 of my programming- that was hell 😂🏋🏻‍♀️💪🏽 but I did it! Max Cardio (16:54 max out) and crossfit! I’m feeling stronger, it’s definitely a challenge but I’m pushing through! 
Fitness conquered: 

What’s a challenge you have in fitness? Are you going something to conquer it? 

Until tomorrow… 😘 xo Coach Tina