ITBF Blog

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Proof that lifting doesn't make you bulky. Instead, It helps sculpt and shape the booty...I mean body you want! 😜 I workout my lower body 2 days a week and my upper body 2 days a week. What has worked for me is heavy squats holding a dumbbell, 4-5 sets, 10 reps with a focus on tempo. I squat 4 seconds down, pause at the bottom and then up 4 seconds. This really activates the glutes. After each set I hold a squat position and pulse for 10 seconds. This is KILLER! Add this to your leg day routine and in a few weeks you will see a difference 🍑 #transformationtuesday #inspiredtobefit #itbf #bootybuilding #projectbuildabooty

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Tomorrow night marks the end of one amazing year and the start of a brand new one. This is the time where the majority of people decide to make a #newyearsresolution but only a handful are able to successfully accomplish it. When we think of making a change, we often think about making BIG goals and we use words like "will power" and "self control". In order to actually succeed in accomplishing our goals, we have to change our mindsets to think "small goals, small wins" and "more self monitoring rather than self control". We can't physically or mentally always be motivated. It's just not possible. Motivation comes and goes but instead of fending off one urge after another, we must create a system to minimize temptation as a whole. If we have a bigger slice of cake, we will eat it. The key is to play offence, not defence which means we actively have to make changes like scheduling workouts with trainers, leaving out our running shoes, having our gym bag ready to go, pre cutting healthy snacks in the front of the fridge. Doing these things is taking high willpower motivated moments to prepare for the low willpower unmotivated moments. We all know what is holding us back from reaching our goals (over snacking/over eating, lack of exercise, not loving our body for everything that it is). It's not new news to us, but this means we hold the tools to change those old habits around. We are creatures of habit. In order to successfully achieve our New Years resolution goals, we need to take the tools we already posses and create new habits, one step at a time and not all within the first 2 weeks. Remember...this is a lifestyle change that starts on a fancy date 😜❤️💪 #newyear #goals #inspiredtobefit #itbf #transformationtuesday

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There is a stronger, fitter, leaner, more confident version of yourself inside begging to come out. Set them free!! Since I've moved, my diet has been extremely on point. I am in control of what is in my kitchen and it feels amazing. I cook every single meal at home with the exception of a few meals here and there. The foods I eat are whole, natural foods that are nourishing for the body and keep me functioning on a daily basis. Foods like chicken, lean ground beef, tuna, salmon, olive oil, avocado, basmati rice, quinoa, broccoli, asparagus, eggs, cucumbers, potatoes and more. I feel amazing and I can see the visible change in my body even though I haven't been able to workout in a few weeks (yes it's possible to maintain without working out but I can't wait to get back into it). Check out www.Facebook.com/inspiredTBF because I will be posting more recipes, grocery lists, showing you all what is in my fridge so you can all get some inspiration for yourselves! It's also a great place to ask me any questions you may have! I WILL get back to you as soon as I can! 💛 these pictures are about 3 years apart but it took me 1.5 years to achieve. #TransformationTuesday #inspiredtobefit #itbf #beforeafter #weightloss

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Just be yourself. The world will adjust 💕 #tbt #transformationtuesday #inspiredtobefit #itbf

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This is what's cooking in the ITBF kitchen! It will be for sale soon! Also, for a limited time only, get $10 off the Inspired To Be Fit Kit using the promo code ENDOFSUMMER. Check out my online store at www.ITBFshop.com for apparel, fit kits, gym bags and more! Yay for sales!!! #itbfkit #sale #endofsummer #tank #workitout #itbf #inspiredtobefit

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I recently learned a new recipe called Stand Up Chicken. It has become my go-to dinner lately and makes enough for lunch the next day (yay for meal prep). It's so unbelievably easy to make and takes little to no effort at all. It tastes delicious and makes you look like a pro in the kitchen!🍴🍗 Tools: - Stand Up Rack (Google it, it's a metal rack that holds a whole chicken vertically) - Roast Pot Directions: - buy whole chicken - place Stand Up Rack inside the Roast Pot and spray both with Pam - place chicken on rack - spice the chicken with garlic powder, onion powder, paprika, chicken spice and anything else you might like (use your hands to rub the spices evenly all over the chicken) - after the chicken is spiced, spray with olive oil to give it a little crisp - add a few cups of water to the roasting pot to avoid burning - cook chicken for 1 hour at 400F Sides: I made brown basmati rice with sautéed onions cooked with chicken stock and steamed asparagus + brussel sprouts. Everything eaten with hot sauce!!! Enjoy!!! #standupchicken #itbf #inspiredtobefit #healthy

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Learn to love your curves. Learn to love your body. The biggest struggle with losing weight is the pressure you put on yourself, especially when you eat something "bad" or skip your workout. Half the battle is actually liking what you see when you look in the mirror, even if you haven't reached your goals yet. Work your curves. Embrace your stretch marks and walk like you're on a runway. Nothing is sexier than confidence, not even a flat stomach 🙌💛#transformationtuesday #itbf #inspiredtobefit #beforeafter #confidence

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I ❤️ waffles! Who says that following this lifestyle means you can't continue to eat the foods that you love. I have never eliminated any foods that I used to eat BUT I do adjust them slightly to fit my diet. They still taste delicious and satisfy those cravings. It's all about taking the "bad" foods and replacing them with healthier alternatives. In this recipe, instead of using white flour to make waffles, I used oat flour. Instead of white sugar I use stevia and a banana. Instead of oil I use Greek yogurt...etc. The same goes with your favourite recipes!! 💪😋 Comment here your favourite meals that I can try and show you how to make them healthy. I will try out the most popular suggestions. Feel free to comment on www.Facebook.com/inspiredTBF for a better chance to be chosen!! Happy Saturday! 💕 #healthy #waffle #inspiredtobefit #itbf

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I am officially moved into my new apartment in Ottawa with my boyfriend! It's the first time living without my parents. I am finally able to buy the foods I want without having cake and cookies constantly lying around. My pantry and fridge is now full with healthy foods without any distractions outside my diet. For those of you who live with people who compromise your diet, my advice to you is to have an area or cupboard in your kitchen that is only yours. Stock it with foods that will help you stay on track and avoid the communal food if possible. 🍏🍎 We installed this slot wall with baskets and are using it for fruits, onions, potatoes, squash, balsamic vinegar, rice vinegar, olive oil, quinoa, brown rice, my fav cook books and of course, some Pinot Grigio. 🍷🍴 When you surround yourself with positive people and positive energy it really helps with the process #inspiredtobefit #itbf #pinterest #homedecor #kitchen

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I am officially back from vacation! I had an amazing week full of festivities. From Vegas, to my birthday, to a wedding...it's safe to say that I indulged...a lot. When I am on vacation I want to enjoy myself so if I want all you can eat buffets I won't stop myself! Although I didn't go to the gym, I got a lot of exercise walking down the Vegas strip 2 hours a day in the blazing heat. The worst thing you can do is make yourself feel guilty on vacation. Just enjoy yourself and eat what you want. Of course if there are healthy options, take them but that's not always the case. This is a great opportunity for me to tell you all what I do when I get back from vacation and how I detox to get back on track. First thing I do is get a good nights sleep. You probably need it. When I wake up I make a healthy smoothie- like the one in the picture along with eggs and a side of tomatoes and cucumbers. Then I'll go for a long walk. I don't want to shock my body and go straight to the gym and lift weights. It really helps clear your mind and assist with the detox process. I will make sure to drink lots and lots and lots of water throughout the next few days. I will then make sure that I eat only home cooked meals for the next little while ensuring that I am eating whole, unprocessed foods. Once I feel up for it, I will go to the gym and do a low impact full body workout just to get my muscles warmed up. I will continue to eat very clean as well. Before you know it, you will be back on track. The most important thing to keep in mind is if you did gain weight on your trip, it will come off. Your body will slowly adjust to the healthy foods you are used to and the extra fat will go away with time. Don't be hard on yourself because it won't last long (as long as you are back in the gym and eating healthier than you were on your trip there shouldn't be a problem). If you have any questions feel free to ask. Happy detox! 🍏💪💛 #inspiredtobefit #itbf #detox #vacation #healthy

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It's my birthday and I'll eat a donut if I want to! 🎶🍩🎂

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Hi everyone! I apologize for the lack of posts lately. I am on vacation in #Vegas! Will be back soon! 💕 Continue to eat healthy and workout!! I am trying my hardest to do so here as well 🍏💪 #inspiredtobefit #itbf #mgmgrand #bikini

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This is what I call a healthy alternative to the classic apple pie! 🍎🍏🍎 It's soo easy to make and tastes sooo good! All you need to do is slice 2 large green apples (I used Granny Smith), lay them on a tray with parchment paper sprayed with pam, and cover them with a mixture of: cinnamon, vanilla extract, walden farms pancake syrup and flavoured stevia (I used vanilla cream). I didn't measure these but instead just played around with what I thought tasted good, just remember to use a good amount of cinnamon to really get the apple pie taste. After lathering BOTH sides of the apples in the mixture, sprinkle some oats on top (optional). Bake in the oven at 400F for 20mins or longer depending on how soft you want your apples to be. This is a recipe for the books. Enjoy!! #inspiredtobefit #itbf #applepie #healthy

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When I started my Instagram account I was the girl on the left 👈👈👈 I created this account to keep myself motivated and accountable. I used this amazing space to log my meals, workouts, before and after shots, selfies (of course) and inspirational quotes to keep me going. I was ready to make and see a change. Slowly as the months went by, with lots of consistent workouts and healthy eating, I saw the fat melting off and muscle growing. I also saw that my Instagram was no longer just my own but a place to help and inspire others. I couldn't and still cannot believe that I am able to help many of you with your own health and fitness goals. I just wanted to say thank you all for being my MAIN inspiration and the reasons I have come this far on my journey. I appreciate every like and I read every single comment (although I apologize for not being able to answer everyone's questions). It truly means the world to have all of your support. I am very lucky. Here I am today, the girl on the right 👉👉👉 If I was able to do it right here before your eyes, you all most definitely can too. 💛💪😘 www.ITBFshop.com #rantover #loveyouall #inspiredtobefit #itbf #transformationtuesday

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One of my favourite salads is the classic Greek salad!! When I was in Greece a few years ago I had one of these every single day. All you need is: cucumbers, tomatoes, red onion, feta cheese, olive oil, salt and pepper. 🔸Cut tomatoes and cucumbers in large pieces 🔸 Chop onions 🔸 Drizzle 1 tbsp olive oil 🔸 Dash of salt and pepper to taste 🔸 Cut large blocks of feta cheese and spice with oregano, garlic etc. 💛💪😋 #greeksalad #inspiredtobefit #itbf #salad