#getleanin2019

[kindafitcass]

Throwing it back to my honeymoon! . You can take the girl out of New England but you can't take the New England out of the girl! . Even in Aruba I managed to find and enjoy my @dunkin! ☕ . Missing those warm and sunny beach days. Counting down the days until the next vacation! 📅 . Taking the steps NOW to make sure I have the body that makes me happiest and most comfortable on vacation! 😊 . Care to join me? I have a couple of spots left in my #GetLeanIn2019 group starting MONDAY! Get in while there's still room! . #tbt #throwbackthursday #cheesin #honeymoon #aruba #newlyweds #wifeyvibes #livingforvacation #vacationlife #dunkin #dunkindonuts #americarunsondunkin #takethefirststep #worktowardyourgoalbody #kindafit (at Manchebo Beach Resort & Spa) https://www.instagram.com/p/BsMYpjjFmwf/?utm_source=ig_tumblr_share&igshid=8tbrhnz2scou

[kindafitcass]

Things I've noticed since I haven't been able to workout. . 1) I'm not sleeping well 2) I'm more tired 3) I'm not drinking enough water 4) I'm not eating as well 5) I'm breaking out more 6) I'm feeling lazy 7) I'm feeling more anxious . These are just a few things. I am hoping this week my lifting restrictions are lifted and I'll be able to get back to my workouts! They keep me in my solid routine and keep me on track with my healthy lifestyle. . I have been working harder on my mental and emotional health. I have noticed some big changes and I couldn't be happier! 😊 . Living a healthy lifestyle isn't just about physical fitness and eating healthy. It's about getting into a better mindset and growing self love. . #selfcare #healthylifestyle #healthymindset #selflove #changes #selfawareness #endosurgery #liftingrestrictions #frustratedbutnotquitting #bettermindset #underarmour #GetLeanIn2019 #kindafit https://www.instagram.com/p/BsoxK3nlVqg/?utm_source=ig_tumblr_share&igshid=1t6trm77k3tc9

[kindafitcass]

Day 3/21: This Women Crush Wednesday is going out to YOU, girl! . I appreciate each and every one of you for supporting me through my journey and coming along for the ride. . This journey has literally been life changing and I want to share that. That's why I sometimes reach out to you to see if you want to do this journey WITH me. . I love helping people. That's why I'm doing this side hustle and that's why I'm a Physical Therapist! If I know something will help something get the results they want I at least need to try! . Let me be clear though, even if you say decline, I'm still here to support your journey! I'm not here to just try to get you to join my fitfam (but if I'm asking then I think you're amazing and WANT you in my fitfam!) I'm here to make friends and support people on their way to their happiest self! 💕 . Girl, for real though, if you're struggling with workouts, meal plans, motivation, any aspect of it - come talk to me! I have solutions for ya! . #wcw #21daysofhope #21dayprogram #GetLeanIn2019 #supportsystemiskey #liftinguptheladies #womensupportingwomen #liftothersup #supportwomen #ladiesgroup #encouragement #fightingthestruggle #lifechangingjourney #iwantyouinmyfitfam #fitfam #bossladies #dpt #physicaltherapist #physicaltherapy #PT #kindafit (at New Hampshire) https://www.instagram.com/p/Bs_0Mc7l2WT/?utm_source=ig_tumblr_share&igshid=l0apu88ie8lr

[kindafitcass]

Day 1 back at work was a great success! . I am SO lucky to work with amazing people who help me along the way. Having this 15lb lifting restriction has been very eye opening! I can see things from my patients' perspective a little bit better now. . This experience is making me stronger and more creative in my treatment approach! It's keeping me on my toes and helping me pay attention to my own body and positioning too. . Having a great support system is key in new and challenging times in life. Having my girls in the #GetLeanIn2019 group are keeping me on track with my eating and water intake right now. I know they'll help get me back into my workouts when I'm cleared to too!... Come join us and kick off your year on the right foot! . #endosurgery #recovering #laproscopicsurgery #endometriosis #liftingrestrictions #eyeopening #growing #dpt #physicaltherapist #physicaltherapy #creativetreatments #supportsystemiskey #amazingsupportsystem #lovemypeople #kindafit https://www.instagram.com/p/BsWwcS7lvJi/?utm_source=ig_tumblr_share&igshid=haccotp41u25

[kindafitcass]

I spent the day preparing for the week. . Dishes done ✔️ Laundry done ✔️ Meals prepped for the week ✔️ . It's my first week back to work since my surgery. I'm a bit nervous for being on my feet all day every day again but I am looking forward to getting back into my routine! . I decided to do as much as I could today to make the week as smooth of a transition as I could. . TOMORROW is also the day my self care group officially kicks off! I have ONE spot left!! Message me and it's yours! . #mealprep #mealprepping #veggiesfordays #alltheveggies #prepfortheweek #laundrydone #dishesdone #backtothegrind #backtowork #postsurgical #endosurgery #dpt #physicaltherapist #physicaltherapy #healthyeating #backintomyroutine #routineiskey #smoothtransition #GetLeanIn2019 #kindafit https://www.instagram.com/p/BsUFq10lAGg/?utm_source=ig_tumblr_share&igshid=5dgbv8ub6un4

[kindafitcass]

This year I'm switching up how I make goals. I'm going to make monthly, quarterly and yearly goals. . Having a shorter time line to complete a goal increases the likelihood of achieving it. 😊 . Tonight I'll share my monthly goals, check back to find out what my quarterly and yearly goals are! . 1) Drink at least 55oz of water per day. 2) Continue to wake up at 6am, since I can't work out I will read, do con-ed or meditate. 3) When I am cleared to workout again, I will ease into it - not do too much too quick. 4) Get back on track with eating - back to portion control and get more veggies! . Small, measurable goals. Baby steps. Determination and discipline. That's all it takes to reach goals. 🏆 . #2019goals #monthlygoals #4goals #babysteps #smallmeasurablegoals #determinationovermotivation #determination #discipline #GetLeanIn2019 #kindafit https://www.instagram.com/p/BsJtW9klu1N/?utm_source=ig_tumblr_share&igshid=8v8w7t14s03c

[fitbodydoc]

Veganuary:  Reasons NOT to go vegan this month. Reason 1 (of 3).   WARNING:  This post about educating people who want to take control of their health in 2019.  Going vegan is NOT the answer to either your (or the planets) problems. Reason 1: A vegan diet is nutritionally inferior and won’t help you avoid disease. Veganism is nutritionally inferior to a balanced diet containing meat, fish and other animal products.  Without supplements its difficult to get all your essential macro and micro nutrients that your body needs to survive AND to thrive from a plant-only diet.  Meat, eggs, fish and dairy have better QUALITY protein, healthy fats, easily absorbable minerals and vitamins that your body needs. Most plants on the planet are indigestible by humans. Most animals products, in contrast, ARE digestible. A balanced vegan diet may be better than a processed-food filled standard western diet.  But NOT better than balanced a meat containing diet In addition, there is no compelling evidence that going vegan reduces your risk of cancer or increases your life expectancy. The overall body of evidence does not support cutting out organic unprocessed red meat, chicken, fish or eggs. Rather than cutting out meat or eggs this January, cut out things you DON’T need like sugar! #eatrealfood #veganuary #eatmeat #eateggs #getleanin2019 #getlean #doctorhud #fitbodydoc https://www.instagram.com/p/BsNHuq3gV_B/?utm_source=ig_tumblr_share&igshid=2xa57pgizmgf

[fitbodydoc]

Great advice on taking control of your health in 2019 by one of my heroes Arnold Schwarzenegger. A real self-made man who’s success both in his career and his fitness is all due to his persistent hard work. He’s man who’s always been passionate about health and fitness. In this CNN article about his return to good health following surgery year, he says some important things about taking control of your health. There are some important lessons to be learnt. 1) “Hard work and sound science has been replaced by fads, false promises, and magic pills. When you're promised something like "rock hard abs in 28 days," told one special tea is all you need to lose those last 10 pounds or bombarded with flashy advertisements passed off as legitimate information, it's easy to see why so many people just throw up their hands and give up.” 2) “My only goal was improving a little bit every single day, and eventually, all of those small improvements and all of that support brought me back to a strong, healthy place.” And the best bit 3) “There is no gimmick. There is no shortcut. There is no magic pill. Everyone's fitness journey will be unique, but a healthy lifestyle takes commitment, patience and motivation.” Sound advice from Arnie. #getleanin2019 #getlean #eatrealfood #consistencyiskey #doctorhud #fitbodydoc #theterminator #schwarzenegger https://www.instagram.com/p/BsIqIsSgfNw/?utm_source=ig_tumblr_share&igshid=15x73pohp7uis