Fit Blog

[fitbycrys]

Eating for Fat Loss is not that complicated Beauties… Few key pointers: ➡️ Get a palm-sized portion of protein at EVERY meal. ➡️ Choose fibrous, “life cycle” carbohydrates and eat a “cupped hand portion” at some meals. Examples include: Quinoa, Oats, Sweet Potatoes, Brown Rice, veggies, and fruit! ➡️ Have a thumb-sized portion of healthy fats at some meals. ➡️ Eat tons of veggies!!! ➡️ Create a calorie deficit. Need help with this? Visit my blog for my article on calories and macros for fat loss! Click link in bio! Have a great day Beauties! ————————————— #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #traderjoes #blacknutritionist #discoverpage #wellness #fitnessforwomen #fitnessforbeginners #fitnessforbusywomen #healthforlife https://www.instagram.com/p/CP5sHcPJpWV/?utm_medium=tumblr

[fitbycrys]

Happy Monday Beauties! I just have to say…. Last week was a GREAT week for FBC! For those of you who are new to the party… I launched a new 90-Day Group Coaching program this spring. The first Cohort just finished, and they are WINNING! ✨All of them achieved double-digit weight loss ✨They all said that they learned that they could eat healthy AND still enjoy their food. ✨They’ve developed an exercise routine that has become “a part of life.” Many of them mentioned that they hate to miss a workout because they feel “out of sync” when they do. And that’s HUGE. That’s when you know you’ve made a lifestyle shift. ✨They’ve broken a lot of unhealthy habits such as emotional eating, distracted eating, and NOT eating… ✨They’ve learned to make their health and wellness a priority. And their families have adapted to the lifestyle. Although they are still having a time with getting the kids on board with the new food choices! 😝 Luckily they didn’t grow up in Rae’s house (my mom) because she told me “don’t eat then.” 😟 ✨All of them signed up for another 90-Days of coaching with a new mindset and new goals! If you’re looking to lose weight, get stronger, eat better, and FEEL better, Click link in bio to learn more about FBC Coaching! 💚💪🏾 ———————————— #fitbycrys #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #blackfemaleentrepreneurs #busywomen #stressfreeweightloss #busywomen #startingweightloss #healthyfood #healthyeating #mealprep #mealprepideas #mealpreptips #blackwomanfitness #blackownedbusiness #discoverpage #chicago #houston #atlanta #detroit #blackfemaleentrepreneurs #blackfemaletrainer #fitnessmotivation #mondaymotivation #fitnessjourney #healthylifestyle (at Chicago metropolitan area) https://www.instagram.com/p/CP0eaNyJ-Ox/?utm_medium=tumblr

[fitbycrys]

THANK YOU FOR YOUR FEEDBACK. A couple days ago, I took a poll to gauge what questions you had in relation to fitness and nutrition. Thank you for your responses on IG and Facebook. This feedback will allow me to post content that is helpful to you and your fitness transformation! Have a great weekend Beauties! It’s Fri-Yay! ——————————- #fitbycrys #fitnessmotivation #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #healthyliving #healthylifestyle #wellness #wellnessjourney #friday #fridaymotivation https://www.instagram.com/p/CPsv5rdJmdt/?utm_medium=tumblr

[fitbycrys]

Absolutely... I lift. 🏋🏾‍♀️💪🏾😝 This is one of the many benefits of strength training... Daily tasks become easier. You get stronger and your endurance improves. Before you know it, you’re leaving the cart in the store and carrying all your heavy bags to the car... Boom (drops mic)! 😁 Now better not let Justin see this... I still call him to get them once I get to the house though. 🤷🏾‍♀️😝 —————————- #fitbycrys #wednesdaymotivation #strongwomen #womenwholift #strengthtrainingforbeginners ##weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #traderjoes https://www.instagram.com/p/CPnrtqGpE-d/?utm_medium=tumblr

[fitbycrys]

POLL: I need your feedback. ⬇️💜 I’m working on my content for the month of June. And I have a couple questions for you. Help me help you! ❓What questions do you type into Google/YouTube search in relation to food, fitness, weight loss, etc? ➡️Recipes? If yes, what are you looking for? ➡️Workouts? What questions do you have about that? ➡️Weight loss? What are your most pressing questions about that? Please share your questions in the comments below! ⬇️ —————————————- #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #strengthtrainingforwomen #strengthtrainingathome #strengthtrainingforfatloss https://www.instagram.com/p/CPk7yFwpOE7/?utm_medium=tumblr

[fitbycrys]

I've noticed some similar issues with my clients lately.. So I bet it’s coming up for you as well. The world is opening back up and people are starting to resume their pre-pandemic routines. You’re heading back into the office, and you’re realizing the old habits are trying to creep back in. ❌You’re stopping off to get your $6.00, 500 calorie latte on the way to work. ❌Co-workers are bringing in bagels, donuts, homemade baked goods, etc. into the office and nudging you to grab one. ❌Everyone is ordering 1000 calorie sandwiches at lunch time WITH chips, cookie, and a coke. ❌By the end of the work day, you’re tired and you don’t feel like cooking. So, you stop off at the drive-thru to get dinner. Does any of this sound familiar? Here’s the great news: 🌟All of my clients were able to identify these behaviors when they resurfaced and had the tools to pivot back to their healthy habits. AND SO CAN YOU! ⬇️Here’s a few tips to get back on track: 👉🏾 CLAIM YOUR GROWTH: The world has gone through a lot of changes, but so have you. You’re not the same person you were before. You’ve leveled up, so why work backwards? 👉🏾 MAKE A NEW PLAN: You might have to change your meal prep routine by prepping more meals, or choosing a new day cook/grocery shop. You might have change your workout routine by picking a new time. Take the time to map it out and start fresh (TOP THREE). 👉🏾 KEEP GOING: You had a bad week, but that doesn’t mean you should “throw in the towel.” Take the weekend to develop a new game plan. Recover and keep going! Hope this helps! 💜 Crys ——————————- #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #weightlossjourney #myfabletics https://www.instagram.com/p/CPaxWbpJYJe/?utm_medium=tumblr

[fitbycrys]

Lemme introduce Michelle real quick! She’s a busy professional woman who wants to lose weight in a healthy and sustainable way. She tried the fad diets, the fitness plans… all the things. She’d lose some weight, but eventually gained it back because the programs were too extreme/restrictive to sustain for life. She enrolled in FBC Group Coaching in March and this graphic shares her tangible results from coaching. ⬇️ But here’s what I’m most proud of: ✅ She has developed and MAINTAINED a 4x per week exercise regimen. And as of this week, she set a goal to start doing five days. Previously, she would do 2x per week. ✅ She’s now able to enjoy the “high calorie” treats in moderation. She’s controlling the portions and not craving the junk like she used to. Treats are lasting in her house now. ✅ She’s grocery shopping like a woman who 👏🏾cares 👏🏾about 👏🏾her 👏🏾health. Last week she found a bread at Target that had some OUTSTANDING macros. In the past, she would not have flipped the bag over to read the nutrition label. 🙏🏾These are the wins that make me so proud! 🥲🥲 Why? Because I coach lifestyle transformation, not diets. I teach busy women how to prioritize their health for LIFE. And that is done by changing your habits and building a routine that works for YOUR life. If you’re interested in taking the next step, head to the link in my bio! —————————————————- #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips #clienttestimonial #clientlove #clientwins https://www.instagram.com/p/CPYH-FnpX97/?utm_medium=tumblr

[fitbycrys]

Crawl before you walk, walk before you run, and run before you sprint. That’s generally how I coach my clients. I always recommend this method to anyone getting started with their health and wellness journey. I rarely start a new client with tracking calories... 😕Simply because it’s overwhelming. And getting overwhelmed can lead to shutting down and giving up on the process. And we don’t want that. 👎🏾 Starting with hand portions and making healthier food choices will be a feasible start for anyone. And I PROMISE you will get results. 🙏🏾 All of my clients have lost weight before starting to track calories and you will too! 👏🏾👏🏾👏🏾 ———————————- #weightloss #weightlossforwomen #weightlosssupport #weightlossforbeginners #nutritioncoaching #weightlosstips #fitnesstips #weightlossnutrition #fitbycrys #blackfemaleentrepreneurs #busywomen #stressmanagement #stressfreeweightloss #busymomlife #busywomen #startingweightloss #healthyfood #healthyeating #healthy #healthylifestyle #mealprep #mealprepideas #mealpreptips https://www.instagram.com/p/CPTFwhyJ-ru/?utm_medium=tumblr

[fitbycrys]

Back with some deliciousness (and made up words) !!!! 😝 Summer time Chi is approaching which means that it is officially BRUNCH season! 💜 🥞 This Very Berry French Toast is one of my favorite low-calorie brunch recipes from my upcoming meal prep cookbook! I love this recipe because: ✅ It’s delicious... seriously. ✅ The calories are excellent (258 cals). ✅ The macros are excellent (CHO: 24g PRO: 14g FAT: 10g) ✅ You can remain in your calorie deficit without depriving yourself of delicious food! I pair this with couple slices of Turkey bacon and/or soft scrambled eggs for some extra protein. And... maybe a cocktail if I’m with girlfriends. 😉 Full recipe is on my blog (click link in bio)! ➡️ What’s your favorite brunch meal? I love the sweet stuff like French toast and pancakes! How about you? ————————————— #fitbycrys #healthyeating #weightlosstips #weightlossrecipes #lowcaloriemeals #lowcalorierecipes #brunch #brunchideas #lowcarb #lowcaloriebreakfast #lowcaloriebrunch #recipesforweightloss #cookbooks #mealprep #mealprepideas #mealprepping #mealprepforweightloss #mealprepforbeginners #nutritioncoach #weightlosscoach #getfitforlife #busybee #busymomlife #busywomen #busywomenhealth #busywomenmealprep https://www.instagram.com/p/CPQjCdCpv96/?utm_medium=tumblr

[fitbycrys]

Hey Beauties! I’m back... and with a new last name. 👰🏾‍♀️🤵🏾 Not sure if you noticed, but I had to take a little break from social media. Coordinating a virtual/in-person combo wedding in 2.5 months (during a pandemic) proved to be a bit time consuming...😕😣 But I’m back with a “full cup” and happy to say that our wedding day was perfect. 🥰 We had 25 guests in-person, but nearly 100 online! And I’m so thankful that we were able to have a wedding filled with family, friends, and love DESPITE the pandemic. We had so much fun. We laughed, danced, cried, and truly felt the love from our family and friends. It was a great day. 💒 I’ll share more about my wedding experience in a later post. But, if you’re planning to get married and can’t have all your family present, hire @wedfuly. A week later, I’m still getting calls about how beautiful the wedding was and how the virtual guests felt like they “were there.” Many have said that they didn’t feel like they missed out on anything. Thanks @mckenna.elaine, my virtual coordinator. Here’s a few pics of the ceremony. These are mostly screenshots from @zoom , but I’ll share the professional photos when I have them! 💜 One week down, forever to go. 🥰 Happy Sunday! Crys Hair @studio_slk Nails @ajnailspa Makeup @rabecca_ann Dress & veil @dianasbridal —————————————- #fitbycrys #virtualwedding #pandemicwedding #bloomwhereyouareplanted #theshowmustgoon #perfectday #misstomrs #weightlossjourney #weightlosstransformation #healthylifestyle (at Schram Memorial Chapel) https://www.instagram.com/p/CPN-F-zJJfz/?utm_medium=tumblr

[fitbycrys]

I have three quick (but important) questions for you… ready?!? If you’re wondering if my coaching program would be a good fit for you, here’s three key questions to help you figure it out. ⬇️ 
 Question 1: ⚡️ Do you struggle to stay consistent with your fitness & nutrition goals? Do you start with excitement then fall off track and give up? 
 Question 2: ⚡️Have you done all the fad diets where you lose weight, but then gain it all back when the diet is done? Question 3: ⚡️Do you want to regain your energy, get your hormones and digestion in order, lose weight, lose the aches and pains, and feel better for LIFE? If you answered yes to one or more of these questions, FBC90 would be a perfect fit for you... But if you’re still on the fence, I have one more question for you: ⚡️ Do you want to learn how to make better food choices and develop a healthy fitness routine that you can sustain for life? Do you want this to be the LAST TIME you lose the weight? If yes, I can help you make that happen. If you’re ready to transform your health for life, click link in bio to book a Discovery Call with me! I look forward to helping you on your journey. 💜 - Crys —————————————— #fitbycrys #fitnessmotivation #workoutmotivation #healthyhabits #healthylifestyle #femalentrepreneurs #selfcare #weightlossmotivation #weightlosstips #weightlossadvice #weightlosshabits #healthyliving #fitness #nutrition #blackfemaleentrepreneur #workoutsmotivation #womenwholift #strengthtrainingforwomen #femalemotivation #nutritioncoach #weightlosscoach #motivation #womenwholift #consistency #goals #goalplanning #progressoverperfection #momslosingweight #momsgetfit #getfitafterbaby #getfitstayfit https://www.instagram.com/p/CODO4zQpqqO/?igshid=uy7878urw0nr

[fitbycrys]

You’re not gonna like this… But here’s the truth: All the “selling” on social media will convince you that you can continue to do what you’ve always done and get different results. You can give minimal effort and get amazing results... just not true. 🙅🏾‍♀️ If you want to truly transform FOR LIFE, you’re going to have to get comfortable with being uncomfortable. 👉🏾 You will have to unpack your relationship with food. Are you hungry or are you coping? 👉🏾 You will have to make the time to make healthy, delicious meals at home. 👉🏾You might have to forgo some “scrolling” time to exercise instead. 👉🏾 You might have to invest in getting help. And can you really not afford it? Or would we find that you spend more on lattes, takeout lunches, brunches, and cocktails than you would with a month of coaching? Just sayin… I’m really curious...Is any of this you? DM me and we chat about it! 📩 —————————————— #fitbycrys #fitnessmotivation #workoutmotivation #healthyhabits #healthylifestyle #femalentrepreneurs #selfcare #weightlossmotivation #weightlosstips #weightlossadvice #weightlosshabits #healthyliving #fitness #nutrition #blackfemaleentrepreneur #workoutsmotivation #womenwholift #strengthtrainingforwomen #femalemotivation #nutritioncoach #weightlosscoach #motivation #womenwholift #consistency #goals #goalplanning #progressoverperfection https://www.instagram.com/p/CN-HgsbpVT1/?igshid=9gq94pzcc8dc

[fitbycrys]

I've noticed s similar issue popping up amongst my clients. So I bet it’s coming up for you as well. The world is opening back up and people are starting to resume their pre-pandemic routines. You’re heading back into the office, and you realize that the old habits are trying to creep back in. ❌You’re stopping off to get your $6 & 500 calorie latte on the way to work. ❌Co-workers are bringing in bagels, donuts, homemade baked goods, etc. into the office and nudging you to grab one. ❌Everyone is ordering in 1000 calorie sandwiches at lunch time WITH chips, cookie, and a coke. ❌By the end of the work day, you’re tired and you don’t feel like cooking. So... you stop off at the drive-thru to get dinner. Does any of this sound familiar? Here’s the great news: ⭐️ All of my clients were able to identify these behaviors when they resurfaced and had the tools to pivot back to their healthy habits. They definitely slipped for a couple days (which happens), but they quickly got back on track. And you can too! Here’s a few strategies to get “back on track” if you’re struggling: 👉🏾 The world has changed, but so have you. You’re not the same person you were before. You’ve leveled up, so why work backwards? Remember why you decided to do better. 👉🏾 Make a new plan to accommodate the changes. You might have to change your meal prep routine by prepping more meals, or choosing a new day to cook. You might have to change your workout routine by picking a new time. Take the time to map it out and start fresh. 👉🏾 Don’t give up. You had a bad day, that doesn’t mean you should throw the whole week away. Or the entire process for that matter. Recover and move forward. Hope this helps! Crys ________________________________ #fitbycrys #fitnessmotivation #workoutmotivation #healthyhabits #healthylifestyle #femalentrepreneurs #selfcare #weightlossmotivation #weightlosstips #weightlossadvice #weightlosshabits #healthyliving #fitness #nutrition #blackfemaleentrepreneur #workoutsmotivation #womenwholift https://www.instagram.com/p/CN5CAEVJBVD/?igshid=1p2gvtpat0dry

[fitbycrys]

WEDDING UPDATES: It’s funny that I chose to talk about stress last week because this wedding has me beside myself… Lol! Why did ya’ll let me try to plan a wedding in ten weeks???? 👀😂 My brain has officially reached maximum capacity! 🥴 In the last week: ❌ I tripped over a bucket of mop water (seconds after placing in front of myself). ❌ I made a cup of coffee without a cup under the coffee machine. ❌ I opened a new bar of soap… then threw the soap bar in the trash and placed the empty box on my soap dish. Now, I’m one of those people who can typically compartmentalize and “get stuff done.” As a solo-preneur, I’ve learned to manage multiple tasks, so I really thought I had this under control. Nope. Definitely at the limit. This is it. Yep. This is max capacity. So here are the strategies I’m putting in place to relieve the stress and re-center myself: 👉🏾 SEEK HELP. Finally (which is something that I’m learning to do...and I’m sure you all can relate). 👉🏾 MEDITATE: I sat in silence for quite some time this morning to clarify my intentions for this wedding. And it’s to promise ourselves to each before God. PERIODT. That’s it. 👉🏾 RELEASE THE UNNECESSARY: At the end of the day, this is about Justin and me. All we need at this wedding is each other. 👰🏾‍♀️🤵🏾💒 So there’s that. I share this story with the hopes that these strategies might help you identify stress and anxiety when it’s happening, and help you re-center after it occurs. What symptoms do you experience when you get stressed? What’s your indicator that you need to make some changes? ————————————- #stressmanagement #anxietymanagement #weddingplanning #microwedding #wedfuly #theknot #weddingwire #healthylifestyle #healthyhabits #fitbycrys #blackweddings #femaleentrepreneur #planningawedding #weddingstress #weddingstressrelief https://www.instagram.com/p/CN2YaiqpdkT/?igshid=1qb10i2sett3a

[fitbycrys]

Full video up on my stories! The IG algorithm has not been sharing my stories with followers, so here’s a heads up to check it out! —————— #fitbycrys #fitnessmotivation #workoutmotivation #healthyhabits #healthylifestyle #femalentrepreneurs #selfcare #weightlossmotivation #weightlosstips #weightlossadvice #weightlosshabits #healthyliving #fitness #nutrition #blackwomenlosingweight #blackfemaleentrepreneur #workoutsmotivation #womenwholift #strongwomen #strengthtrainingforwomen #femalemotivation #nutritioncoach #weightlosscoach #womenliftweights #motivation #womenwholift #consistency #goals #goalplanning https://www.instagram.com/p/CNun4-CpwCT/?igshid=2w9ntw84gh1k

[fitbycrys]

Full video on my story today! Go check it out! 🏃🏿‍♀️🏃🏿‍♀️🏃🏿‍♀️ ————————— #fitbycrys #fitnessmotivation #workoutmotivation #healthyhabits #healthylifestyle #femalentrepreneurs #selfcare #weightlossmotivation #weightlosstips #weightlossadvice #weightlosshabits #healthyliving #fitness #nutrition #blackwomenlosingweight #blackfemaleentrepreneur #workoutsmotivation #womenwholift #strongwomen #strengthtrainingforwomen #femalemotivation #nutritioncoach #weightlosscoach #womenliftweights #motivation #womenwholift #consistency #goals #goalplanning https://www.instagram.com/p/CNnBkZap5Bu/?igshid=7klqhx6g57hz

[fitbycrys]

So a couple hard truths this Monday morning... Here’s just a few symptoms that can be directly linked linked to your stress levels: 👉🏾 Insomnia 👉🏾 Muscle tension 👉🏾 Fatigue 👉🏾 Weight gain 👉🏾 Low energy 👉🏾 Headaches 👉🏾 Overeating and undereating 👉🏾 Food cravings 👉🏾 Loss of interest in exercise, social activities, sex, etc. Does any of this sound familiar? And if yes, have you just normalized these symptoms and accepted them as a part of your life? If that answer is also yes, I’m here to tell you that it’s not okay. Let’s not normalize being stressed and feeling miserable. I have found with both my clients AND myself, that a lot of the things we stress about can be prevented/managed better by: 1️⃣Planning ahead. Plan your day/week before it starts. Then stick to the plan. My Daily Three workbook is great for this, DM me and I’ll send it to you. 2️⃣ Learning to say “no.” As women, we naturally tend to put everyone else’s needs over our own. How many hours of your week would you get back if you stopped tending to non-urgent matters? 🤷🏾‍♀️ 3️⃣ Prioritizing self-care. Now I’m not talking about facials and mani-pedis. That’s maintenance, not self-care. I mean carving out time to sit in silence, do a workout, sleep, eat a healthy meal, pray. Prioritizing the things that will directly improve your health and wellness. That’s self-care. So I have a little challenge for you this week. 😁 Just sit back and think about what tiny habits you can adopt this week that will allow you to relieve a bit of the stress in your life? 👉🏾What can you remove? 👉🏾 What can you plan ahead for? 👉🏾 What aspect of your self-care can you prioritize this week? Let me know in the comments! And DM ME with your email if you’d like my Daily Three workbook! https://www.instagram.com/p/CNkTVGhpnnu/?igshid=g13ik4pj6975