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**********READ THIS MOTHERS ********* On this Mother’s Day, we would do well to pause and thank God for the role women have played in history and the selfless example of mothers that show us the heart of God in a way that is so pristine. “Can a woman forget her suckling child?” God asks. He reminded his people that such were the promises of God to them—as sure as the love of a mother for her little one. There is a beautiful painting. It is a little girl looking at Jesus’s hands and saying, “What happened to your hands?” May I suggest a look at a mother’s hands tell a similar story. She labors more than in the marketplace. Mothers labor for their children in a way that is proverbial of the best of love. So whether it is in the skill of the workplace or the folded hands in prayer or the arms that hold the nursing child, a mother shows us the way of love as few other relationships do. When Pharaoh’s daughter saw the baby in a basket, her mother’s heart reached out to rescue the child. When she got Jochebed to nurse him it was a sovereign God who brought his real mother to work and raise a deliverer. No great deliverer ever reached his or her pinnacle without a mother’s heart somewhere in the mix. Paul reminded young Timothy of that. So our hearts go out in gratitude to all mothers this day. Happy Mother’s Day and thank you for what you have done to show the heart of God. The Leopard . #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Just funny lol. Don't be that person that goes to the gym only to walk on the treadmill for an hour and maybe pick up a few colored weights. Make sure you do your research. CARDIO ALONE IS NOT AN EFFICIENT FAT LOSS TOOL! Resistance training with moderate cardio is a much better means of shedding fat. So pls don't drive a half hour in traffic just to get on a treadmill, recumbent bike, or elliptical for an hour. Go to the free weight section. Learn a few basic lifts and master them with progressive Overload. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

How many times have I said this? You know what it's like to quit. Let's find out what's it's like when you don't! Consistent effort will move you forward steadily. That's why we must build and strengthen these healthy habits that propel us towards being the best version of us that we can be. No more looking back six months from now and starting over with the next fad diet or smoke and mirrors exercise routine...and no more lingering thoughts of what you could have accomplished in those six months of which you quit. Don't quit! It's the only way that you truly lose. Train the quit out of you! 🔹 🔹 🔹 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Lift weights. It’s for EVERYONE no matter what your goals or aspirations are. There's TOO MANY benefits to not be lifting weights. Want to: Age in reverse? Build character? Have better posture? Have less joint pain? Feel more confident? Be more fit and healthy? Look and feel your best? Be less stressed and anxious? Improve heart and bone health? Improve your body composition? Be more independent as you age? The time is NOW to be making deposits into your future self. . . #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Why do you want to lose weight in the first place? For most of us, the reasons are pie in the sky. We think our lives are going to change dramatically if we can just lose the weight. . ▪️Get a promotion ▪️Get the guy or gal ▪️Get a better wardrobe If we get brutally honest, what we REALLY want is to FEEL GOOD about ourselves. But life comes with challenges: do we impulsively eat the fresh homemade cookies our coworker made or do we power through and wait until we’re hungry again? In these moments, it helps to have a very powerful ‘why’? Your ‘why’ is your true motivator. Think about your life in your dream body. How will it be different? How will you feel about yourself? How will you walk? What will you wear? How will people treat you? How will you treat yourself? How does it feel to be in this new body? Picture your entire day in detail. Imagine all your actions and interactions, your thoughts, your feelings. Notice how good you feel. Everything in the dream you just imagined can start right now. Because all the good feelings came from your thoughts. If you can imagine those feelings in your daydream, you have the ability to create them right now. And the better you feel right now, the easier it becomes to take the actions that will lead you to your natural weight. Visualize yourself at your goal weight — not just how you LOOK but how you FEEL. Does that cookie still sound as appetizing as it did before? Probably not. Your ‘why’ is more powerful than your impulse. Remember it and remind yourself of it often. Choose these feelings for yourself now. And watch how fast the pounds will melt away. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

It's just the truth. Until you set boundaries for yourself people probably won't respect th boundaries you set for them. Without boundaries you become a people pleaser, undisciplined, and a milk toast decision maker. Set boundaries for a healthier life and lifestyle. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Have you seriously been considering getting the part of Your life you've neglected most in line? Have you dreamt of a body transformation? Have you wondered if you could do things physically, that you've never done b4? If you answered yes to any of those questions, then it may be time to summon #TheLeopard. Don't let another week, another month, another season, or another year pass you by. Make a decision and stand by it. Show your kids, your spouse, the people at work that you can do this. But most of all...show yourself! . . . #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Word of the week even though it's Friday - Simplify (in case you missed it). - I cannot begin to tell you how many transformation dreams get stuck in the muddy mire of overcomplication. - "What is the perfect macro split?" - "What foods should I eat within 37 minutes of working out or I'll lose my gains?" - "What is the exact range my heart rate needs to be in when training?" - Etc etc etc - It's fun and ok to get down to the nitty gritty of things sometimes and ask those detailed questions. - However, they stack up to about 2% effectiveness of your results. - If that, fitfam. - And if they distract you from what gets you 98% of your results, then we'll, you see the problem here. Major in the majors! Minor in the minors! Hone in on and master your habits and your essentials. - Simplify your fitness plan so much that it begins to feel almost easy to stick to once you get in the swing of it. This is always my goal with my clients. - Your adherence will skyrocket. - Your momentum will build. - Your results will level up like never before. - Happy Friday, Fitfam! - - - #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

There is much more to life than diet and exercise. Food and exercise should fuel and enhance your life, not control it. When you work with clients for 25+ years, you start to notice some of their commonalities, and one that’s prevalent is the obsession with fat loss long-term dieters seem to experience. The more neurotic and consumed you become with thoughts of restrictive food rules, calorie counting, and body image, the more they control you. Eating and exercise should not be a stressful endeavor in your life. They are intended to bring pleasure and fulfillment in significant ways. HATING YOURSELF THIN is not an effective fat loss strategy. If it were, you’d already be in that dream body by now. Body transformations only occur when we operate from a place of self-care, not self-loathing. Go outside. Join a class. Learn how to play an instrument. Do something that allows you to develop meaningful experiences and create connections that have nothing to do with scale weight or pants size. Stop “waiting on the weight” for your happiness. Find things to like and enjoy and like about yourself TODAY, RIGHT NOW. Not 10 pounds from now. Body transformations are the byproduct of living a rich, full life. If you work on being happier, the fat loss will follow. . . . #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Snacking is making us and our kids overweight. Cultivate your hunger and don't graze. Snacking will cause you to overshoot your calorie count quick and in a hurry. If enough is eaten at each meal. Snacking won't be necessary. Even "healthy" snacking can get out of hand. Take a scroll through the post. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

You know our motto, "Putting distance between us and average! " Consistency is the key component. Make it a habit and transform your lifestyle! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Put on the suit ☀️! Get in the water 💦💧! Don't body shame yourself into missing out on fun with your little ones. Your kid's won’t remember {or care} what your body looked like. They’ll remember the fun you had with them. The way you made them feel. And even if you aren't a mom. Enjoy the beach. Enjoy your time with friends. Free yourself from societies expectations and enjoy your journey. You only get one! And if you want to insure the bathing suit looks better next year, DM me and get started with Khaos_fit_squad. Because we are: Putting Distance Between Us And Average Unlock 🔓 Your Greatness #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Destiny's call to greatness also means a call to accept the challenges of life. There are realities available to you that you are not yet walking in or are privy too. When you kick against the goad, you kick against your own destiny. Do let you your own mind and efforts be the stumbling block for your call. Selah! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

“Eat when you’re hungry, stop before you get satisfied” what a novel idea, but for most of us, there are decades of deeply ingrained eating habits that make this easier said than done. One thing the scientific research has shown is that children, until about the age of 5, do an amazing job of listening to their body and eating intuitively. They instinctively stop eating when they feel the early signs of being full and stop when they’re satisfied. It’s not until we become older that we begin to ignore our body’s cues and start developing the unhealthy habits of overeating and using food for comfort. We’re not born this way. We’re conditioned by cultural norms, environment, social influences, etc. So what’s the difference between true hunger and false hunger (also known as cravings)? When you’re truly hungry, you experience a persistent pulsating sensation in your stomach and you’ll eat just about anything to relieve yourself from the discomfort. When it comes to cravings, this is more of a psychological need than physiological. The foods you crave tend to be very specific. Unlike true hunger, cravings and overeating aren’t instinctual. This is learned behavior due to years of poor habit formation. The good news is: because it’s a learned behavior, it can be UNlearned by replacing the habits with healthier alternatives and coping strategies. A simple test to help you determine whether you’re dealing with hunger or cravings: Ask yourself if you’d eat an apple right now. If the answer is yes, you’re likely experiencing true hunger. But if the answer is no, it’s just a craving and can generally be alleviated by having something to drink, distracting yourself with an activity, or coping with your emotional desire to eat by journaling. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

So when people have unapologetically wronged you and want access in your life again, remember this statement. Don't allow a fear of confrontation or lack of confidence and self worth cause you to fall victim.... Again. Be careful re-friending someone that tried to destroy your spirit, your character, or your relationship. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak #Above&Below

There’s an old ancient Chinese proverb that says, “failure is the mother of success.” I remind my clients frequently that when they’re learning something new, They’re a student and a beginner,. You’re allowed to screw up. That’s how we learn. I encourage them not to focus on the failure itself, but rather what happens afterwards. Generally speaking, failure isn't always a choice, but how you respond to failure is completely within your control. And that’s where we should start applying our effort. You have two choices: 1. Pick yourself up, dust yourself off and keep practicing 2. Get paralyzed by your inner critic and accept your role as a victim I've said it before... Doom is inevitable. Gloom is a choice. All success begins with a level of risk. Those risks can carry us to victory or they can become our crippling catastrophic mistakes. How you internalize setbacks will ultimately determine how successful you are not only in weight lose but in life. Everyone has setbacks. Everyone! It’s a normal part of life. The only difference between the high achievers and those who get stuck is their mindset. When you view failures as life’s teachable moments, you never fail. You only learn fitfam. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

#getthepopcornready 🍿🍿🍿🍿 #votebluefordecency

Destiny will take you on a roller coaster of experiences that will cause you to: - walk in confidence one day and then shrivel in fear the next, - to bask in the joy of your accomplishments and soon after wonder if it's all worth it. But it's all part of the journey! You can't pick and choose the experiences you want and reject those you don't. When you say yes to Destiny, you also say yes to the messy moments that are inextricably tied to the journey. Identify your natural gifts and use them to keep moving forward. Usually those things that organically draw you towards them are part of that learning process. You gain experience and wisdom from these encounters. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

The topic of maintenance doesn’t get discussed nearly enough, so let’s dive into that a bit more today, shall we? Believe it or not, losing the initial weight is the easy part. What happens when you hit your goal? What will “motivate” you to maintain the fat loss then? What will you do when there are no more compliments or outside reinforcements propelling you to continue? If the answer is anything other than you fell in love with the process and now genuinely enjoy it, you’re in danger of regaining the weight once you hit your goal. Something I think people often tend to miss is that the amount of diet and exercise required to achieve your goal is the same amount needed to sustain it. The work never changes, but the goal does. Instead of looking for short-cuts and gimmicky products to speed things up, shift your focus to making the process as enjoyable as possible. If you hate it, you won’t sustain it. People don’t do things they hate long-term. Take the time to discover YOUR optimal path and then you’ll never have to worry about losing fat ever again. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

So many of us put our life on hold and make self-limiting decisions. We base them on the belief that our future thinner selves are more worthy of a rewarding life than our current selves! Ikr! But that’s absolutely not how body transformations work for anyone. People who care about themselves NOW and deem themselves worthy TODAY are those who are successful in achieving their goals. If you want to accomplish something great, you have to be operating from a place of self-love. You can't shame yourself into transformation. Dramatic change can happen when you respect and value yourself enough to see you are capable of accomplishing More! Why? Because you ARE worthy. You’re going to need your self-esteem and confidence to shut down self-limiting beliefs on the path to a better you. You don’t have to wait until you’ve lost 100 pounds to start enjoying your life. You are smart, capable, and strong right now. Start living your life, today, as if you’re already at your target look. Take the class. Learn the instrument. Go on the date. Who cares if things don’t go perfectly? A life of playing it small is far worse than a not so perfect attempt that teaches you along the way. The time is going to pass anyway. You might as well be an active participant and enjoy the ride. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Struggling with fat loss? Swipe left! And be honest with yourself! It's time! If you can improve on those five, fat loss won't be such a beast for you. Mark my words. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

khaos_fit_squad Is this you?....... ▪️”It’s not in my genetics.” ▪️”I’m too old for that.” ▪️”She’d never be interested in me.” That fear or uncertainty paralyzes you. That’s the point where you start listening to your doubts and others. The voice in your head becomes a breeding ground for negativity. If you feel uncomfortable, then your doing something right, but toe dipping outside of your safe space never gets things moving to the point of success. Dive in, head-first, and fully immerse yourself. Commit 100% to your discomfort. That might be more stressful, but there’s no better way to get the process going. And that's so you move beyond that one thing holding you back for so long. I’ve seen this show up in my own life. After surrounding myself with those who wanted to help me succeed, working my butt off by creating relative daily content, staying true to my message (often times an unpopular one), and providing my clients with the best coaching experience I can muster,. Life isn’t happening to you... Its happening through you. You are an active participant. You have the power to choose your outcomes. The biggest rewards happen outside of your comfort zone. In the words of Mark Zuckerberg, “The biggest risk is not taking any risk. In a world that’s changing really quickly, the only strategy that is guaranteed to fail is not taking any risks.” think on that! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Our bodies are not mostly composed of fat fitfam. They are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the sarcadean rhythm of your digestive system, your food and non water beverage intake, sodium levels, hormone balances, daily activity, strains, etc. So, most of the weight changes we see on any given weigh-in are water changes, not fat changes. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Popcorn! Get Your Popcorn! 🍿 Yep! We still have that wonderful popcorn you know and love available in the apple Barn. Come pick some up this weekend: 12-8 Friday/Saturday and 12-6 Sunday #getthepopcorn #getthepopcornready

Making excuses is an over all practice in self-sabotaging that stops us from fulfilling our potential, our plans, and our destinies. These excuses threaten our growth because they are super convenient half-truths or lies that we tell ourselves to explain away our weaknesses, fears and indiscretions. There is a reason why many people fail to achieve life inspiring endeavors, despite having all the potential in the world to succeed. The reason being... they fall victim to their own self-limiting beliefs. Once you've made up your mind that your excuses are valid, all the roads to achievement are blocked. All motivation to push or grind is nullified. “Where the heart is willing, it will find a thousand ways, but where it is unwilling, it will find a thousand excuses.” – Chotu Dhiman Instead of excuses, take purposeful action. It’s easy for you to deny yourself opportunities for a successful, rewarding life. It’s a lil harder for you to create them. Don't stick with the easy path! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

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Do you struggle with putting yourself center stage in your own life? Or, are you the back-up dancer? Do you have a secret fear that if you put yourself first and meet your needs before anyone else’s that everyone around you will think you’re selfish and as a result, you’ll be abandoned and feel like the last kid picked for the kickball game in PE class? Do you think that if you put yourself first, you’re going to lose your seat in the “good people” club? Many of us don’t say it outloud, but we secretly think, that in order to be a good human, we have to prioritize others first. These decisions are based on the fantasy of who we think we should be — what a good friend would do, what a good wife would do — so we end up having to care for ourselves in another way. Enter food. When we lose sight of what we really need and fail to make ourselves a priority, the emotional hunger gets served pizza, ice cream, and french fries. This also looks like: ▪️Eating in secrecy ▪️Eating in your car ▪️Eating during your Zoom meeting because you think you shouldn’t take time for lunch; there’s too much work to do. You eat the potato chips in front of the TV, all while knowing this isn’t a genuine form of self-care. But to really take care of yourself, you have to think of yourself first. And who has time for that? “What about walking the dogs?” you ask. “And my children? Who is going to make their lunch or drive them to swim lessons?” It's important to realize that everyone in your life benefits when you have a “me first” attitude. This isn’t selfish. It’s self-love. When you show up for them relaxed, calm, and present, they get the best of you. You can take care of your needs and your relationships with family and friends can thrive. I'm not promoting being a selfish human but I am promoting being a self-caring human as a priority. Everyone benefits from that! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady

💥MINDFUL EATING CHECKLIST💥 - 🦄 Some people “roll their eyes” at the idea of Mindful Eating as hokey and weird and a waste of time. I strongly disagree! And not the kind of “I disagree” we sometimes do just for the sake of a devils advocate. I mean I disagree strongly, especially for those who struggle with food anxiety, binge eating, or motivation to stay on track...mindful eating can be AMAZINGLY helpful. - 🦄 There isn’t one singular right or wrong way to practice mindful eating. The key is to focus on being fully present and “in the moment” (I know it sounds kinda hippy dippy but bear with me) when you eat. No rushing around or snacking here and there on the go. When you eat..you come to a full stop, appreciate everything around you, pay attention to how you feel, focus on your food, and remove your mind from your daily stresses to focus on what’s simply in front of you. - 🦄 To help, I made this 8-point checklist (you can save it if you want for later) that you can literally check off as you make your way through a meal. Again, this is not an exhaustive list but, in my experience, focusing on these 8 have consistently reduced food anxiety, deceased binges, and improved adherence to your manner of eating. Give it a once over and put them into practice. You may be surprised how much it benefits you. DM me if you give it a try and give me feedback - #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Physical, emotional, and mental pliability is an attribute worth having and pursuing. Things won't always go as planned and you need to be able to roll with the punches. Otherwise you'll want to give up because it didn't happen in the time line you expected. Or it didn't happen at all. This goes for fitness and for life itself! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

In case you never thought of your sugar intake... White sugar lowers your immune system and raises your risk of diabetes. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Change is a challenge. So let's get over ourselves and make it happen. The key to building lasting habits is to create a new identity first. Our existing behaviors are simply a reflection of our previous decisions. The correlation between the choices we make are a mirror image of the person we are becoming. To change this, we have to believe new KhloeWant to lose 25lbs? Makes the same decisions as someone who wants to lose 25lbs. . ▪️wait until you’re hungry to eat ▪️plate your food ▪️prioritize mostly whole foods ▪️eat undistracted at a table ▪️skip second servings ▪️drink water ▪️exercise regularly ▪️get adequate sleep Behavior first. Results later. We all want to be better, but we have to stop obsessing over the finish line and choose, every day, to mirror the lifestyle habits of the person we want to become. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

With 70% of America overweight, one has to pause and ask, "Why the heck are we eating so much food or calories?” The food and diet industry have responded with products like skinny popcorn, belly wraps, 8-minute abs, and detox diets. But this is completely missing the point. Changing your diet isn’t going to solve your desire to overeat. Because the reason you overeat has nothing to do with food. We eat too much because what we’re truly hungry for isn’t on the shelf at the supermarket. But how can that be true? Fast food. Snack packs. Vending machines. In this, the age of hyper palatable convenience foods, food is never further than arm’s reach. Everything we could possibly dream can be readily available within a moment’s notice. Everywhere we go, food pushers are more than happy to profit from our insatiable appetites. But if we could choose anything, wouldn’t we want an entirely different menu? Perhaps something that offered: ▪️A first kiss with the girl you’ve been crushing on in your apartment building ▪️A hug from an adoring mother who is always eager to offer you a compliment ▪️A boss who acknowledges your hard work with an unexpected bouquet of flowers ▪️Deep, meaningful conversations with a neighbor who share your passion for Indie movies In other words, food isn’t what we crave. What we truly want is to be fulfilled. To feel good enough. To feel complete. Happy. Satisfied. Valued. Respected. Desired. Admired and loved. And food can't do that for you! Food becomes an undertow pulling you further and further from shore. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

In the past 25 years, the average portion has doubled and in some establishments tripled here in the United States. That means a 3” bagel is now a 6” bagel. And what used to be a 210 calorie sized portion of french fries is now 610 calories. Wow! No wonder ~70% of Americans are overweight or obese. This shows you the important role our physical environment plays on our food intake and how over exposure to food can encourage you to overeat on a regular basis. It's like being at a buffet or holiday party, the more food options that are available, the more likely you are to overeat. HOWEVER, HOWEVER, HOWEVER, if instead of eating according to a clock, environmental, and social triggers, you started paying more attention to your physical cues, you wouldn’t be so reliant on external factors to determine when and how you’ve had enough. We have a very cool system within our bodies that lets us know when we need to eat and when we’ve had enough. When the body signals true hunger, you know it’s time to get your eat on. When you begin eating, hunger will subside. And if you learn pay extra close attention to physical cues — you’ll be able to monitor the important tributaries like fullness, satiation, and satisfaction. Being able to determine where you are on the hunger/fullness spectrum will allow you to be in charge of your portions. By using this method of the fullness scale, you will be better equipped to determine what is the appropriate portion for YOU and YOUR body based on your physical activity level, metabolism, muscle mass, etc. No two bodies are the same. The more familiar you become with those physical cues, the more success you’ll have with managing your weight. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Not much needs to be said. Comfort zones aren't where champions live but it's where ambitious die. Fit Fam don't stop pushing yourself because when you do, it's a slow surrender to an apathetic lifestyle and look. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak #MindfulEating

Motivate yourself so the bear of .. a bad doctor's visit, a tough break up, or a decade of New Years resolutions broken, won't be your only motivation. Get ahead of the game and commit. The ebb and flow of motivation will not carry you to your destination. Discipline will walk you to the finish line. Is your "WHY" big enough? . . Whats your "why?" #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

The Golden Five 1. Throw the "I can't" in the garbage on the way inside. Replace that with I'll try my best! Don't operate in defeat before you even try. You already know what it's like to quit. Why don't you find out what it's like not too. 2. Negative self talk will cost you! My currency is measured in burpees. Your body is your partner not your project. Treat it the way you'd treat a partner that you'd really like to see succeed just do they know it's possible. 3. Challenge and encourage one another. Push your partners and encourage them to do their best. They may need your energy to get started or to get through. They may have had a long hard day at work and may be low energy. What they don't need is your negativity pulling energy from them. 4. Buy in!!! I'll do my part to put you in a position for success. All you have to do is show up ready to work, watch your portions, get enough rest and protein, live a lifestyle of movement away from the gym, and be consistent in your training. I'll take care of the rest! 5. Enjoy the process! If you fall in love with the process you'll make it a part of your lifestyle. If you make it part of your lifestyle, that's a life-long transformation. If you don't like what your doing, then you won't stick with it. That's the formula for success in Khaos_fit_squad. Are you ready? #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

The only thing standing between you and your goal is the bull**** story you keep telling yourself as to why you can’t achieve it. — Jordan Belfort I don't agree with his choice of language but I do agree with his train of thought. Rewrite your fitness script! Don't talk yourself into quitting b4 you even get started. Chip away at a different look, a different outcome, a different life... You owe it to yourself! Your the only one that can do it. Be the hero in your story and stop looking for one to come save you from yourself. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Fitfam, if there is one lesson that I'm learning, it's to focus my gaze out the windshield and not the rear view mirror. Meaning, keep looking towards the future and don't dwell on or be hindered by the past. In the natural, if your gaze is focused on the rear view mirror, you're probably going to veer of the path, have an all ot crash, or miss the opportunity to see beautiful sights right in front of you. It's the same in life as well. Let's focus our gaze towards what's to come. Don't spend much time looking in the rear view mirror when there's so much to look forward too. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

In our modern society, hunger gets a really bad wrap! Not long ago, a troll insinuated I was “crazy” for encouraging my readers and clients to wait until they are hungry to eat. Unfortunately, hunger is the Rodney Dangerfield of feelings — it "gets no respect." Most of us graze all day, careful to never give our body an opportunity to become hungry. Others try to ignore it in an effort to lose weight, skipping meals until they become TOO hungry and inhale everything within arm’s reach, including the kitchen sink. A fear of hunger is also quite common, either through food deprivation caused by lack of access, or by self-inflicted starvation in the form of a fad diet. So, we try to prevent hunger by munching all day. Some of us have also mistake hunger for other emotions — boredom, loneliness, etc. Consider these three reasons to embrace hunger: 1️⃣ Eating when you’re NOT hungry likely means you’re overeating. I'm teaching some of my clients a hunger scale. When you use the scale, you don't eat until you are moderately hungry (not starving), and stop eating when you are neutral. 2️⃣ Hunger helps reduce picky eating (especially in kids). It’s a heavenly gift — it makes food taste better, and it helps picky eaters become more willing to try new foods. It's easy to be picky when you aren’t hungry. 3️⃣ Hunger makes the dining more enjoyable. Like a great speech, the power comes from not only from the words, but also the pacing. Great speeches contain critical pauses and without them, the speech would lose its luster. The same is true with food. Good food requires hunger (created during those pauses between meals) to become great food. Is hunger something you embrace or do you actively work to keep it away through snacking/mini meals? #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

When most of my clients first start working with me, they usually have a target number -- an ideal weight, a dress size, or timeline. They have a goal, “To lose 30 pounds by my niece’s wedding in September.” They have a vision. They know exactly how much they want to weigh. Why? Because this may be the number they weighed prior to having children or how much they weighed when they were in college with a fun social life. This number might represent when their career was at its most successful or when their marriage was new and exciting. But as I get to know my clients, I have a unique opportunity to dig a bit deeper and help them discover that it’s not actually the number that they really want, but the fantasy life that the number represents. A woman's body goes through so many changes with puberty, pregnancy, and menopause. Holding on to a number isn't a very smart practice. It may lead you to trying shortcuts and or quitting altogether. I don't care what your aunt Karen says, exercise for a look not a number. Exercise to to get better and to get stronger. Not to reach a number that even your body is rejecting. Weighing that weight won't bring back the experience that ultimately motivates you. I humbly express this bc I see so many women quit or turn to dangerous shortcuts to reach a number that's no even there's anymore. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

One of my clients told me this about her weight gain... She gave me permission to share with you. She said she used to step on the scale first thing each morning, after she peed of course. If the number on the scale went up, she remember feeling like she had some how failed.⁣ ⁣ And it didn’t matter the reason, if that number went up her self-worth subsequently went down.⁣ ⁣ But as she started to soften she also started to heal.⁣ ⁣ Weight gain meant a lot more than failure to her, it started to mean:⁣ ⁣ ⋒ Spontaneous date nights⁣ ⋒ Getting her period back⁣ ⋒ Healing hormonal imbalances⁣ ⋒ Enjoying holidays w/o anxiety⁣ ⋒ Traveling w/o fear⁣ ⋒ Making memories⁣ ⋒ Healing dysfunction⁣ ⋒ Enjoying life⁣ ⁣ Eventually, as she stopped obsessing about her weight, her weight stopped fluctuating as dramatically too, and she settled into her body’s natural set point weight.⁣ ⁣ And she still has fitness and health goals but she no longer is fighting her body to get there 🌼 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak #IntuitiveEating

If you’ve been checking out my content for a bit, then you’re aware that my clients and I don’t really use calorie counting for weight loss. Instead, we try to develop the skills and eating habits of a “naturally thin” person. . This Hunger Scale is a great way to better articulate the vague sensation of varying degrees of physical hunger. The benefits of being more aware of hunger and fullness cues can help you: . ▪️manage portions ▪️control emotional eating ▪️understand when to stop eating Most Americans only know TWO modes of eating: STARVING or Stuffed and it's a shame that we arent taught differently. Very rarely do we actually take the time to slow down and sit quietly with our food and observe our physical cues. But here’s the thing about being more mindful with your eating: You’re end game is not to feel full at all in order to maintain (or even lose weight). The new practice should be to eliminate hunger, NOT chase fullness. On the scale, fat loss is a 5 or below while a 6 is maintenance. Anything above and you’re in a calorie surplus and susceptible to gaining weight. Ideally, after every meal, you should feel as though you could comfortably do 10 jumping jacks or go for a brisk walk. No heaviness or stretching sensation in the stomach whatsoever. You don’t need to obsessively count calories, macros, or points to lose weight. You don’t have to eliminate cookies, pizza or ice cream from your life to achieve a healthy lean body. You just have to be willing to try something different. 100% of the body transformations you see on my account have been achieved through hunger and fullness management. If my clients can do this, so can you. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

‼️YOUR BODY IS NOT A PROJECT‼️ . 🏃🏻‍♂️Every single day we have an opportunity to move in any way we choose. We can jump, run, skip, hop, or squat.🏋🏼‍♀️ . 🛑 Not everyone has this luxury, and yours may be taken away tomorrow. Your body is a gift that’s easily taken advantage of every single day. All the opportunities that have been afforded to you in this life are the result of having a kickass bod: .. ▪️Rocking your newborn baby to sleep ▪️Hugging a grandparent before they pass away ▪️Your first childhood kiss ▪️Hiking to the top of a mountain with a breath-taking view . 🙌🏼 Every single amazing experience and memory you’ve had in your life can be attributed to ONE thing: your rockin’ body. . ☝🏼So please, before you feel the need to punish your body for a day of overeating, stop and reconsider your plan of action. Your body was simply doing what your mind told it to. . ❓So maybe, this is an issue that actually needs to be addressed with your inner psychology, NOT your body at all. . 👫 You and your body are a team. You have to work together to achieve your goals. Instead of seeing it as the enemy, you have to view it as a loving partner who will support you in any endeavor you set out to accomplish together. But only if you’re nice to it. 😉♥️ . . . . . #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Fear 😱... "Fear tolerated is faith contaminated!" To conquer fear is the beginning of wisdom and freedom. . For many of you, your anxiety comes from unearthed fears that have been buried and left to root. In turn, those anxieties cause you to overeat. Haagen-Daz to save the day... Perpetuating a cycle that cause you to spiral into weight gain. It's time to deal with it and is effects. Fears can stem from a mixture of fear of failure or success or just fear of the unknown or past trauma. . Here's a great acronym for fear: False Evidence Appearing Real . Conquer fear! . . .live in peace. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

We have adopted this as our mindset. Don't let a day go by that your not making progress toward you goals. No matter how minute it may seem, make progress. I don't make challenges that I don't indulge in myself. I'll support you and hold you accountable and you do the same for me. Let's shock everyone in our sphere of influence with our dedication. Pulling one another along until we all get closer to our goals. I love my Fitsquad! Let's make waves! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays

You're gonna have to allow yourself to be hungry sometimes, and you're gonna have to sit down on that hunger like a mother hen on her eggs. And mull it over a little bit and asking yourself the deeper questions. "Why do I find a impulsive need to snack, even though I'm not really hungry?" "Why am I so drawn to hyper-palatable food, at the expense of my health?" "Why do I "need" 3 glasses of wine at the end of a long week?" "Why do I feel like I have to accept a slice of birthday cake at a party that I don't really want?" These aren't easy questions. But they are the questions of a good Coach. And although you may think hiring a Coach will give you the answers to all of these little unsolved mysteries. You're a bit mistaken! You can lead a horse to water, but you can't make 'em drink. You're going to need to be really, really, REALLY thirsty if you want to really figure this out and do it - once and for all. If you need help and you're ready to started, hit me up in the comments and join the fitsquad. And let's map it out together. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Fitfam, there is much I can do as a fitness coach, but when push comes to shove, there is even more that I can't. I really wish I could fitfam, but some things need to be figured out and experienced on your own - inside your head, and not mine. I can tell you how many calories you need to maintain your weight each day. I can tell you how many calories you need to consume in order to lose a pound of fat per week. I can break those calories down into macronutrients that, when consumed, will enable you to maintain your muscle even though you're in a calorie deficit. I can help you distinguish the forest from the trees and simplify things for you as much as possible -- making sure you understand the difference between what matters and what truly doesn't matter. I can alter and adjust your workouts in order to provide you with a proper muscle and strength building stimulus assuming you're consistent in the gym. I can discern when to change things up and when to tell you to "just be patient" and good things will come. But this is where the things I *can* do for you come close to ending. And coincidentally, this is where the REAL WORK begins. Spoiler Alert! ⚠ #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

There are some things that no matter how hard I try, I cannot do for you. I can't change your relationship with food with a few emails, infographics, and Instagram posts. I can't backtrack into your childhood and figure out where your framework of nutrition came into focus without an in-depth discussion or two. I can't dig up your psychology and figure out the reasons why you just can't stop snacking between meals without understanding your lifestyle, habits, beliefs about food, and so much more. I can't quantum leap into your mind and unravel the years of decisions, choices, and actions you have made that have put you into the position you're currently in without your participation in answering my hard-hitting questions. Fitness is simple, but it's not easy. Somewhere, deep down inside of YOU lies the answers. And what are those answers? Hard to tell. But in order to find those answers, you're going to need more than just information. You're going to need introspection. You're going to need reflection. The answer won't be found in calorie counting, Keto, Paleo, Whole30, Weight Watchers, or Intermittent Fasting. And it's not going to be revealed to you on the Stepmaster or doing your Crossfit WOD. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

When I first started working with my clientele, I was super pumped about the opportunity to help these people lose weight, gain lean muscle, and feel good about themselves. It’s a HUGE DEAL to make an impact on someone’s life in a meaningful way. To help someone address their biggest and most crippling insecurity and see them slay that dragon is truly the most rewarding work I’ve ever done. To the untrained public, fat loss is the major success! That number on the scale going way down is exhilarating. The problem was that most of my clients didn’t keep the weight off after we stopped working together. This quandary really bothered me, but it taught me a very valuable lesson and why I’ve been so successful with client transformations today: I had to look under the hood, and see more than the weight regained. I had to to spend much time and money to unveil the unpopular truth about the machine called the fitness industry and psychology behind sustainable weight-loss. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

La Pantera! She was an extremely hard worker. And with a few weeks toward mindful eating and she was well on her way. You may have seen her squat 155 or Bench 115 on my videos. We nicknamed her Mighty Mouse. I wish she was still part of the crew. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Meet Monet, she was a very special lady in my life. This is her 4 yr, closer to 5 yr, transformation. She shared with me her change in training and mindset. 2017 She was just getting into fitness a few years after some gymnastic training. She was doing an hour of cardio a day and every once in a while would pic up the colored weights in the gym. She was eating a dangerously low amount of calories in her diet. This formula came from cutting weight from gymnastics. It's what she knew at the time. She grew to hate how weak she felt. 2021 After switching up her training for the last 5 yrs, she started resistance training and even some powerlifting. She fell in love with it. "It's truly empowering to feel strong. So after a long work day at school she would train hard in the evenings. And eventually she decided to train for a competition. She increased her calories considerably and as well her protein intake. She only does serious cardio when getting ready to compete in Physique competitions. She also found that creatine really helped her get stronger and get more out of her workouts. Things to remember: 1. Stop being a slave to the scale. 2. Stop being afraid to resistance train. 3. Creatine can be a safe game changer. 4. Allow a change in mindset. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

******READ PLEASE****** This was a story of consistency from age 20 to 45. Then it became a horror story for me. I was scheduled for knee surgery during the week that the pandemic began. I had saved up the deductible and was ready for my first surgery ever. Pandemic hit and of course that money went towards keeping me and my family alive, fed, and with toilet paper lol. I decided I'd strengthen the knee as much as I could to keep it stable. And it seemed to work for a while but the degenerative affect of the injury caused me to fight an up hill battle. First I lost explosiveness (something I'm known for). Then it was too painful to run so I started biking and posting my rides around the lake on my IG Story. By the next summer it was too painful to ride anymore so I gave my bike away and started walking the lake. Sadly, even walking the lake became painful. So then I decided to just lift even without any movement (which is against what I teach but it's all I could do) to add too it. The knee and leg again got strong but the health of the knee was slowly dwindling. And that brings me to know where I'm in need of surgery... Meniscus, ACL, and arthritis. Now my body is clearly different which saddens me beyond belief. Just about depressed me. I joke with my friends about having a dad bod with no kids or alcohol. I'm hopeful to have surgery this year (fingers crossed). And I promise, if the knee gets close to pain free, there will be a 4th pic to add to this post of a semi fit 50 year old. Pray for me and my health fitfam. I don't share much of my life so this was tough and many won't take the time to read. I'm glad you did. God bless and keep you in His hand. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

IN HER OWN WORDS 100 lb TRANSFORMATIONS : The Leopard training has been and is incredible hard work but at the same time most rewarding. I pray that you will take a leap of faith to make a difference for yourself. A life style change, don’t let doubt creep in and put it off; take control “Just DO IT” it will be the best thing you will do for yourself. My transformation update, I am tickled to be able to share with you my progress since December 11, 2022. I have lost 8 more pounds a total of 80 pounds, yes that is amazing but the inches are what I want to focus on since my weight lost: Take some advice from someone that has battled weight and self esteem issues because of my weight just take the first steps. I could not had done this without the help from my trainer The Leopard 🐆 and khaos fit squad!!! God bless and keep your faith. Joshua 1:9 @shortcircuit91 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

SWIPE LEFT TO SEE HER TRANSFORMATION... It's over 100 lbs lost now! She responded to my post about the 6 month transformation package. She said she was ready to change her mindset and that change prepared the way for physical change. I think she said it all. Be encouraged and know that you can do it too with a change in mindset. Good job @shortcircuit91 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Angela is 41 years old, 123 lbs, and part of the Bret Contreras Glute Squad. The second slide is her macros and colories for the day. Now some of you are out there trying to stay within 800 - 1000 calories to loose weight fast. And guess what? That's incredibly stupid! It can be harmful to your body and kill your metabolism. I bet there's someone out there that said, " if I eat that much I'd be big as a house". Well let me add more feul to your fire. She only resistance trains and does no cardio! Resistance trains 5 days a week with a recovery workout for the sixth day. "But my metabolism..." But nothing! BUT you won't commit to what really works, BUT your not willing to put in the work, BUT you believe myths over facts periodt! Oh and you probably would tease her bc she is going to workout while you want to go out and overeat and consume too much alcohol. AND for you that saw the 1600 calories and thought, "I probably eat that much at lunch." Its time for you to be the hero in your own story and save your own life. You've equated food with happiness so why are you so sad when you look at yourself in the mirror? Why are you hiding in the back during pictures. Your not " fat and happy " like you tell everyone else. It's time for change! In my fitsquad, I'm expecting change from some of you as well. You find a way or you find an excuse! Pick your position carefully. Leopard Out! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

I applaude her! She put up the ridiculous hours of cardio and little colored weights. And she started resistance training and trying to gain strength rather than trying to just be skinny. She also figured out the benefits of sprints to glute development. Her message to you is that if she can do it, so can you! She wasn't a physical winner of the genetic lottery. She worked hard and used progressive overload to shape her physique. And I think we all can agree that she did a great job of it. 🍑 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

This lovely lady, who is funny as idk what, was such a pleasure to train. Jade is about 3 months or so into a transformation in the top photos. And she will admit that her eating hasn't changed...yet. She starting to take her eating more seriously now, (bottom photo) so can see what developing healthy portions can do over the course of a year or two. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your actual goal? If it’s actually body recomposition, I hope this visual helps you realize how pointless it is to let a number have any power over you. She is also a shining example of how the building of habits can keep the transformation going even after having to leave the fitsquad. I hope you kept swiping til you saw the current photo. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Clearly, her body composition is different in the first two pictures. If the scale was the only tool she used to determine her progress, she undoubtedly, would have let discouragement win and thrown in the towel long before she accomplished her goal. And she may never had made it to the current pic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how the heck do you stay motivated when the scale isn’t moving? Don't fixate on the scale or super restrictive diets. Hang your hat on your performance and consistency. Thank you @darthjader1 and we hope to get you back soon. You look amazing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

This mom of 4 which includes triplets and one of my best friends had been with the fitsquad for a lil over 6 months.She a very hard worker and very goal oriented. Check out this 🔥🔥🔥 transformation. There was no radical restrictive diet, No hour of cardio daily, and no belly wraps or pills. Just hard work dedication and trust in the process. Pregnancy can definitely take a toll on the female body but consistency, hard work, and dedication can definitely take back some of that ground. It's never too late. Don't be one those ladies that says, "well I just have this baby fat from pregnancy when your kid is graduating junior high or better yet high school. Yes your body has changed but let's find out how it will look when you optimize it. Oh did I mention that she's also in her late 40's at the time of this Pic? . It can be done if you're willing to put in the work. Thank you for trusting me and the process @pamela.rushing Let's put distance between us and average! No excuses... just execution #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Or, to put it in different terms, this picture is the result of Sarah making an investment when she followed Khaos_fit_squad five years ago. This investment in herself has since given her: Boosted confidence as a Sales Rep (resulted in $25,000 increase in annual commission) A yearly girl’s trip to the beach (a vacation she had previously skipped due to feeling insecure in her swimsuit) The self-esteem to begin dating as a single Mom (she recently married a great guy who adores her and her daughter) Most take a look at the price tag of working with a Coach or fitness professional and stop there, “Pffft. Pay HOW MUCH? No thanks. I can do push-ups and tell myself to eat vegetables for free.” But successful people operate under a different inner psychology. And that’s precisely what makes them successful. They understand they have blind spots. This is why professional athletes hire world-class trainers and gifted musical prodigies seek out famous music teachers. They put in the time, money, and effort to be the best. They see possibilities and an opportunity to create a better life. Sarah looks great and feels amazing. What would it be for you? Follow the advice given or join in the experience. It's worth the time, effort and monetary sacrifice. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Val trained with me as she prepared for a figure competition in Brasil. She won and received her pro card. At this point, about five weeks out, she weighted about 145 lbs. And she weighs more when she's not in prep. Some of you would have a meltdown if you saw that number on your scale. The only reason I mention that is because some of you are so stuck on getting to a particular number on the scale that it hurts your health and or your progress in your fitness journey. And guess what, we resistance trained almost exclusively. We did AMRAP's and EMOM's for quote unquote metabolic effect. You may have seen the video where she was squatting 185 for sets of 8 to 10 reps. She's not afraid to lift heavy to get her desired physique. Don't be afraid to resistance train, as a matter of fact, be encouraged. Gaining strength and balance throughout your body will not only make you feel better but it helps to build your confidence. Don't chase the number...chase the look you'd like to achieve. Let strong and confident be the new beautiful. Selah. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

What if, like Rebecca, this happened in a 8 month period of change? Recomping your physique truly changes your physique. Where cardio alone usually make you a smaller version of the same body shape. Would you care if your weight stayed the same, if your body composition completely changed? This is what my mentor Brett spoke of in his video and what I've practiced for years. As you get stronger, eating the same amount, you can look different and weigh about the same. Or less if you eat in a deficit, during training. What’s your actual goal? If it’s actually body recomposition, I hope this visual helps you realize how pointless it is to let a number have any power over you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To further expand upon my last post about why we shouldn’t give the scale so much power, I wanted to show you two times in her life she weighed around 130lbs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Clearly, Rebecca's body composition is much different in these two pictures. If the scale was the only tool she used to determine her progress, she undoubtedly, would have let discouragement win and thrown in the towel long before she accomplished her goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how the heck do you stay motivated when the scale isn’t moving? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You throw that scale away and instead double down on your behavior-based goals such as: ⁃ Reduce weekend binges ⁃ Consistently train 5 days per week ⁃ Get in bed by 10pm every night to ensure 7-8hrs of sleep ⁃ Drink 1 gallon of water daily ⁃ Push outside my comfort zone when training ⁃ Manage anxiety better…Pray/Journal ⁃ Etc.. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

I sold Lucci my Stimulate Not Annihilate programs during the pandemic. She managed to pull off some pretty good gainz in about 8 months. The program is founded on progressive Overload with a light day of muscle stimulation. I love when followers decide to give it a try! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

**READ AND SWIPE LEFT FOR HER TRANSFORMATION** (5 months) I was so proud of this lady! Due to her schedule, she had to start out with my intermediate group. She battled with self doubt, believing that she would never be able to do the things the SHEBEASTS were doing. My intermediate group embraced her, encouraged her, and pushed her through the exercise modifications and nutrition challenges. She persevered through the ups and downs and it really shows in her transformation. There were times that she didn't think her body would ever change, but she stuck to the plan. As I posted on My Story, she forsook instantaneous gratification for her future goal! Again was extremely proud of her and I can't wait to see the rest of her transformation. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

This TRANSFORMATIONS was over the course of 2 years of consistency and 1 pregnancy! Many inches and sizes later: We had to get away from a super restrictive nutrition plan that didn't fit her. It's funny how fast her body changed right after changing her nutrition. You don't have to hate looking at yourself in the mirror or avoid being in pictures any longer. You don't have to overly restrict and deprive yourself of your favorite foods to get into the best shape of your entire life. You don't have to continue on this crazy merry-go-round, chasing your tail, without seeing results. You CAN know what it feels like to confidently walk into a room and turn heads. Yeah I'm talking to yo 90u! And with the holidays gone, right now is the perfect time to create your new beginning. Don't wait for January 1st. REAL CHANGE this time. No obsessive calorie counting. No mind-numbing cardio machines. No foods off-limits. Client, showing what’s possible when you lose the dieting, all or nothing mindset and replace it with a focus on developing a healthier relationship with food. It's never too late to start over. If you weren’t happy with yesterday, do something different today fitfam. Don't stay stuck. Do better to look better! ♥️ #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

**********TESTIMONY******** (reminiscing) We Miss Her! “So I started working out with @khaos_fit_squad and it was the BEST decision I've ever made. I'm on my way to my goal body and couldn't have done it without my wonderful trainer and the support of the girls in the gym. Granted, I have missed the last week due to Harper being sick, but I do my workouts from home when I'm not in the gym. Before joining the fit fam, I would go all day with eating once and thinking it was okay because I'll get "skinny" faster. On top of the workouts, I learned how important your every day diet really is. I'm eating better, feeling better and I'm definitely seeing results. I'm finally feeling the confidence I've been searching for, for over a year now. I can't wait to continue this journey and work at the body I've always wanted 💪🏼" Thank you @cpaigexoxo You are a beast and you don't even know it yet. Keep pursuing your fitness goals up in Ala! You are missed! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Another great transformation! Kylie was my first and only true online client as far as setting up the plan for her to follow. You probably have seen the people that have took my advice from infographics and posts and made major progress. Kylie was an actual paying client. I can't take all the credit, she truly wanted change and was willing to sacrifice her old mindset to do it. She was stuck in a diet mentality with excessive cardio. She was studying nutrition across the pond in the U K. She says that her husband thanks me for the extra glute work and Gainz lol. He really appreciated them! On the picture on the left she 126 lbs, super low calories with cardio as her only exercise. It made her a smaller version of herself with a run-down metabolism from the low calorie intake. And she is a beautiful 140 lbs on the right. She regrets the hours of cardio and 1000 calorie diet she followed prior to following my plan. She took in 3 times the amount of protein she was getting before and about 900 to 1000 more calories. Mix that with some heavy weight training and BAM! She competed and won her first amateur figure competition. I couldn't be more proud. She wants me to come to her next figure competition in London! When you can find that balance between workouts and nutrition, major changes can emerge. You just have to persevere with consistency and eat towards your goals. Now I'm pumped. Watch out Fit Squad! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Kylie made her way down from 155 down to 120 competition weight as you will see in the videos. Learning to love herself as is, was a big part of the final push. She already was completing my program but she wasn't taking the mental part seriously. Once she did, it unlock how far she could take her body. I had her do this: Having a hard time being kind to yourself fitfam? I want share a lil focus technique.⁣ ⁣ Close your eyes and picture yourself at 5 yrs old⁣. ⁣ What does he or she look like?⁣ Smell like?⁣ What’s you wearing?⁣ How’s your hair?⁣ Can you feel the pure, innocent energy?⁣ ⁣ Now imagine he or she lives inside of you, it is that metaphorical little you.⁣ ⁣ The 5 yr old you longs to play, have friends, be seen, and be included.⁣ ⁣ The 5 year old you longs for deep, safe, healthy love and connection.⁣ ⁣ That part of you that longs to be noticed, celebrated, and accepted is valid fitfam. ⁣ And I just want to remind that lil version of you, ...she’s worthy of all of this and more. ⁣ No amount of fat on her body can change that.⁣ ⁣ I also want to remind that adult part of you that so desperately longs for an easy and peaceful relationship with food but is terrified of weight gain...⁣ ⁣ You can take slow down the steps, when you understand the tools and the techniques to reprogram your brain 🧠. ⁣ It only feels scary because you don’t know the how. And instead of repeatedly asking yourself “how” ask yourself “WHO knows how” and then reach out, seek help, and unlock your freedom 🦋 ⁣ ⁣ That little girl or boy inside of you is waiting! Will you be brave for her? Will you be kind to yourself, for him. You’re all she has and she’s depending on you for this piece of mind. R. I. P. Kylie 🎗 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Fitfam, you don't have to hate looking at yourself in the mirror or avoid being in pictures anymore. Jess found a great balance in food portions and Exercise. And didn't change her eating much at all. You don't have to critically restrict and deprive yourself of your favorite foods to get into the best shape of your life either. You don't have to hop aboard the crazy diet merry-go-round without seeing results. You CAN know what it feels like to confidently walk into a room and turn heads. And with the holidays turning the corner, right now is the perfect time to create your new beginning. Two or three month ago would have been better but I have your attention now 🙂. REAL CHANGE this time. No obsessive calorie counting. No mind-numbing cardio. No foods off-limits, and no magic pills. Former Client, @jessiekay2003 , showing what’s possible when you lose the dieting mindset and replace it with a focus on developing a healthier relationship with food. I can't wait to get her back! It's never too late to start over. If you weren’t happy with yesterday, do something different today. Don't stay stuck. Do better. ♥️ #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

First off, she is a beauty, an absolute beast, tough as nails, and grinds to the end. With that being said, she has a heart and smile that will melt your heart. I'm so proud of her and the woman she has become. Our fitness journey actually started while I was basketball and strength coach at the high school. That's where her fitness basics began. Even then you could see the potential. She was a very hard worker. And you could always see that smile at the end. Even after a grueling circuit lol. Workings moms, I hope you are inspired by this woman. She works out at home alone and still is disciplined enough to go hard. And it's hard to workout alone... She does get a little help from her lil man Sterling. At home, at a gym, or at a park, just get moving (consistently). You too can have a life changing transformation. Thank you to @mjs84 for allowing me to be part of her fitness journey. I'm sure there will be more to come! #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

Ok, let me brag on my #Raven. She has been a part of the fitsquad for a few years now. She's a hard working mother and nurse that is a joy to teach. You hear me talk about the power of consistency very often. Well beside consistency in the dictionary is a picture of her. And that has been the foundation of her obvious transformation. Tamra has started to recomp her physique and she is one of the strongest ladies in the gym. I don't tell her enough how awesome she is and how important she is to my group. If you see her out and about make sure you tell her how great she looks. She definitely deserves it. Thank you for your hard work, dedication, commitment, and loyalty @tamra131032 #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak

A Post - Valentines Day reminder of self care. @khaos_fit_squad is ready to receive you with open arms. #KFS #khaos_fit_squad #LeopardWisdom #TheLeopardsDen #MetabolicResistance #ProgressiveOverload #PrBased #WhatsYourAnimal #StrongCurves #HipThrustets #HipThrustersForTheWin #GetLow #HardWork #Dedication #FlexibleDieting #EatWhenYourHungry #FitnessHack #HashtagThis #Fitspiration #ObeseToBeast #GetThePopcornReady #LeopardGlossary #NoZeroDays #PhysiqueFreak