Had the opportunity to attend a beautiful wedding with some beautiful souls. 🤍 I don’t know what I loved more, the vibes, the food, or that almost everyone was wearing @vivobarefoot or actually barefoot 🙌🏼 Oh and contact @renskyinsf for all your posing needs 💃🏼

Going live tonight at 5pm MST / 7pm EST in the Health & Wealth Investing Blueprint! (Scan QR code or follow link below to join my private Facebook Group! 💪😁 @iamnugefitness and I will be sharing a couple holiday recipes and our best advice to staying in shape through the holidays while still enjoying the holidays!! 💪🎃 https://m.facebook.com/groups/1729350300758909/?ref=share&mibextid=hubsqH

Congratulations @kourtneygrunlien_ for winning 3 months of 1:1 coaching! 🥳 Can’t wait to get started and help you crush your goals! 🤩 Thank you to everyone that entered! 🙏🏼 Your stories and reasons for entering made it so hard to pick a winner that I had to do a drawing 🥹

For Tim! 🍻⛷️🏔️🫎🏌️👨🏻🌺🌶️🔫 #8/28/22 💛🕊️

My house needs to be mistaken for a botanical garden 🌵🌳🌻🪷🐝

Long term consistency > short term intensity 🦋🐆 📸 @thebrettthompson @btoriginalphotos1

Join us tonight in my private Facebook for our live training on Genetics 🧬 & Lifestyle 💪 Coach @smithey_david and I will be sharing our own stories, experience and important factors of both lifestyle and genetics. 👣🧠 https://m.facebook.com/groups/1729350300758909/?ref=share&mibextid=S66gvF

Not your Barbie girl… 🧏‍♀️ Built > Botched 😉 Strength training is the best way to build your dream body. To get that “toned” look, you need to build muscle to help burn away the fat so your muscles can show and no you’re not going to get bulky without REALLY trying. 💪 Here’s a workout to try for your next Pull-Day 😌 • Rack Pulls: heavy 5 x 5 • Bent over rows 3 x 8-10 • Lat pull overs 3 x 8 - 10 • Negative pull ups 3 x 6 - 10 • Staggered Single Arm row 3 x 10 each • Farmer Carries 2 - 4 laps 🏋️‍♀️🤌

I used to think that if I touched a weight, I could look like the hulk 🥴 Then after years of lifting… I’m the leanest and most “toned” I’ve ever been 🤔 And I can eat so much more and have more energy… 🤸🏼‍♀️🏋️‍♀️🥩🍳🫐 🍑 coach Lydia

Happy birthday to the hash-slinging, slash-SLAYing slasher 👸🏼🔪❤️‍🔥 #7/21

POV 🛥️💨

Is alcohol slowing your progress? 🥃🤔 Tonight @ 6:30pm MST / 5:30 PST I’m going live with my guest Tyler Studer to talk about how alcohol could be to blame for your lack of gains 🚫💪🤯 Join us tonight in the Health & Wealth Investing Blueprint for our live training and a Q&A at the end!👇 — with @ty.lerstuder 💪 https://m.facebook.com/groups/1729350300758909/?ref=share&mibextid=S66gvF

Big announcement! 💪🤩 I’m running my first FREE 21-Day Challenge! Winner receives $150 cash! (May increase cash prize 🏆🤫) Want to lose 3-5 pounds in just 3 weeks?? Drop dress sizes, enjoy fun challenges, no second guessing with workouts and still eat your favorite foods?? 🤤 Bonus: those that attend the kick off call get FREE custom macros! 😍 Kick off call starts Monday July 17th 📣 To enter for FREE, comment below or DM me “ME” 🙌🏼

Happy 4th y’all 🥳🇺🇸🍦🐶

The gym just wants a second chance… 💐🥺

Smokey & I brought the smoke 🏇💨

I say this all the time, but it’s so true. Your health is your wealth and your body is your greatest source of wealth. You can’t buy it, you have to earn it. Your best earnings won’t happen over night, if they’re not tracked everyday. 🏋️‍♀️=💰 Also accountability is huge, another reason to be thankful to have support around you like a gym partner. 🤜🤛 ft. Some prime 🍑 training. Message me for the full workout 😌🫶

Food, exercise AND nature is medicine 🤸🏼‍♀️🌱

I will be hosting a live training tonight at 6pm MST with Jack Sullivan @modern__strength in my Private FB Group - https://m.facebook.com/groups/1729350300758909/?ref=share&mibextid=S66gvF We will be talking mindset, decision making, procrastination and how they all affect your actions and results! Jack is a full time nutrition coach and fitness & wellness coach/trainer. His main areas of interest are in mindset and sustainable practices for general population clients. During his time in school studying Exercise Sports Science & Nutrition he found himself working in group fitness and nutrition. He quickly found his passion for helping others achieve their health and wellness goals. But something was off... he knew there was a better way than fat loss challenges with hyper restrictive cookie cutter diets and high intensity interval training. After years of rushing people through their goals, and pushing sub optimal training he created his own business that's centered around meeting people where they're at, concentrating heavily on education and creating sustainable habits, mindsets, and results. Jack is great, what a guy, 10/10 would recommend. 🤓 https://linktr.ee/Modernstrength

☕️🐸

It’s the little things that count 😂 I remember when I could barely pick up this cast iron pan and try to transfer my food from the pan to my plate without my wrist giving out 😅 It really goes to show how much resistance training can help us day to day with simple activities; like cooking with cast iron pans! You don’t have to be a pro athlete or body builder to include strength training regularly. Now I throw this big boy around like no problem… so moral of the story… stay out of my kitchen 😤

Traded the service 🤳 for the mems 🏔️#backday

A wee bit wobbly but a great challenge 🤪 Shoutout to @fitnessuncharted for the fun challenge! Challenging all my strong and mobile people 🫡🏋️‍♀️🤸🏼‍♀️

POV: me after I hit my protein goal 😤 . . . #coachingcon2023 #fitness #nutritioncoach #nutrition #protein #health #trendingnow #eatclean #nutritiontips #healthychoices

We’re all scared to start, but you have to start somewhere 🙌🏼 I got sick this last week and hadn’t worked out in a week and really wasn’t feeling it at 5am this morning but I told myself I’d regret it if I didn’t. 🤛

You’d be surprised how many problems you can solve in your day with something as simple as a walk. It’s literally a walk in the park 😌✨

Would you rather be comfortable or happy? What’s holding you back from being truly happy and how much are you risking to get uncomfortable?

My favorite lift? Deadlift 🤌 How often do you incorporate deadlifts to your workout program? Pro-tip: deadlift barefoot or in @vivobarefoot a real game changer for form and strength! 💪🏼

Feeling stuck? Take action. First make a plan in increments to keep sustainable habits for life that will allow you to continually progress.

Join @waetoofit and I LIVE this Wednesday at 1pm MST for some pro tips to help alleviate chronic pain points in your upper body! Might only be a 30ish minute live but we got a lot to talk about and a lot you can take from it! 🤸🏼‍♀️🧘🏼‍♀️✨

What can I say, I love what I do 💪🏼😂 #iamnasmcpt

Some of you might know that I decided to cut alcohol out till my birthday (June 20th). I haven’t had any alcohol since New Years and don’t plan to for 6 months. I’m not into restrictive diets or cutting out food groups but this seemed like a great goal for me and to set an example. There’s a lot of deep reasons as to why I set this goal for myself and I’ll feel more comfortable sharing that over time. I still managed to go out with my friends and get mock tails (non-alcoholic cocktails) and still had a great time with my friends and able to be present. Also LMNT made my mock tails and water wayyy better! 🤤🥂

Seattle was cool… @hannahkaiaua & @kieramccurdy made it really cool

I couldn’t be more thankful for the experience I had this last week with @nutritionalcoachinginstitute @nci_ceo_jason @frankiegonyea_nci @mindpumpmedia they’ve been my idols in my career and in such a short time have taught me so much. They’re truly authentic people and individuals that I’m so grateful to have known of, let alone meet in person. They’re a huge part of why I love what I do and inspire me to be a life time learner and coach others as a passion. 💪🏼🫶

Read caption: 🤌 You can actually do either 🤷🏼‍♀️ Honestly, it depends on your goals and what can help you stay consistent, to help reach those goals. You can do either and track your meals to know exactly where you are in terms of calories or macros (again depending on your goals). It’s up to you, if cooking at home for a meal can keep you on track with hitting your goals (Ex: macros or calories) and potentially save you money then hell yeah! Orrr you can go out and track what you’re consuming, to tell you if you’re within range of your goal and maybe that saves you the time that it would take to make a meal at home! Consistency overall is going to be the most in important and tracking is going to help you the most in staying on track! Thanks, your coach Lydia ✌️

Meal Prep with me @butcher_box - for my high quality, sustainably sourced meats for my main protein.

High protein, 3 ingredient, coffee alternative cup of wonder. Damn. 💪🏼☕️ I drink coffee about every day but I like to swap it for this drink or have this after my coffee as well. You can serve it hot or cold whatever you prefer! Some proteins might clump more depending on temperature. Stats: 40g protein, 32g carbs, 17g fat. Ingredients: • 2 cups whole organic milk (I have a large mug) • 1 spoonful of @drinkmudwtr (1/7 the caffeine and a whole lot of goodness) • 1 scoop Garden of Life vanilla protein powder Share this with friends and loved ones that are looking for easy ways to get more protein in and enjoy it! 🫶

I understand getting excited for the new year and wanting to set so many goals. But focus on the goals you can attain and make it easier for you to reach them. Be specific and find a way to measure and track them. The more accurately you track them, the easier it will be to understand where you might have got off track. Lastly, focus on your health and wellness outside of the gym. Consider how much sleep you’re getting, how much water you’re drinking, time for creativity, relaxation, etc. Focus on setting goals around the things you enjoy.

Let’s work smarter not harder in 2023 ✍️

Having a client and a friend like @brycemacevoy reminds me why I love what I do 🫶💪🏼 #iamnasmcpt Also his dance moves are killer 🕺🏻

Lift for thought? 🤔 I’m no anti-cardio, but you don’t need to run yourself into the ground trying to burn off all those “extra holiday calories” and f*ck super restrictive diets. Share this with a friend that you think needs this reminder 🫶 and feel free to message me 😌

MAPS for traps @mindpumpmedia 📸: @thebrettthompson

Speak up 🙄

Reminder: that Thanksgiving dinner was fuel. Just get back on track. Avoid stress, focus on gratitude. Daily essentials: @bpnsupps @bioptimizers

I lost my hero this last week… my dad was the coolest f*cking dude. Never did I think that my brother and I would lose our dad in our early 20s. These last few months have been the hardest time of my life. The day I got back from Coaching Con ( @nutritionalcoachinginstitute @mindpumpmedia ) I took my dad to the doctors to then discover he had a massive brain tumor. I dropped everything. I was a mess, but my dad never complained or shedded a tear. Tim Leafstrand was the life of the party and yet the hardest worker. He’s the guy that would get up at 4am to hunt elk before working construction in Telluride all day and then ski or elk hunt again till dark and repeat. He taught me everything, from driving manual to making the perfect back-strap steak dinner. Oh and he LOVED hot sauce on just about everything. My dad was always ready for anything and always preached to me “if you’re not 5 minutes early, you’re late.” He wrote down everything in a planner, calendar, all of his hours in a notebook and memorized all phone numbers (I don’t know how either). He hated technology and refused to use it and could draw a map upside and blindfolded. He was the biggest cheapskate and coolest hippy, ski bum. He was known for rocking a mustache since he could grow one and wearing Hawaiian shirts to any event. The first thing my dad said to me in the hospital was that the doctors should put a bug in his brain to eat away the tumor. I responded with a laugh and said “well what if the bug eats the rest of your brain?” And he confidently said “just put hot sauce on it.” I never thought one of his dad jokes would leave me balling my eyes out, but it did. He was always my biggest supporter. He taught me if I wanted anything in life that I needed to work for it. Maybe it took him a while to understand my passion for fitness and nutrition but he made the effort to listen and when he applied it himself, it made me so proud. I could go on and on about my dad. I love him and miss him so much and it’s going to take time for me to heal but this isn’t the last post you’ll see of my dad ❤️🕊

I’m just saying 🤷🏼‍♀️

IYKYK #squatandscroll #bigmobilitygal #iamcpt #nasmcertified #mapsanabolic

Trust the process… 🤭 The first two photos are current and the third one was taken in 2015, 2 years before I even started resistance training and I only wish I started sooner. I was told by a doctor that I had scoliosis when I was 11 years old. I just thought that was how I was built and couldn’t change anything unless I wanted surgery later in life. My right rib cage protruded significantly more than my left. This last year I went to a chiropractor for the first time and told him I have scoliosis. Over the last two years I had been very consistent with resistance training and corrective exercise (not thinking it would do anything to help my scoliosis). He gave me an assessment and at the end told me he didn’t see any sign of scoliosis?? 😳 I was shocked and amazed, I had seen photos my friends had taken of me at the hot springs where my right side and rib cage noticeably curved and protruded. Even my chiropractor had explained to me how my training had strengthened my back and corrected my overactive right side. I’m not saying it’s an easy fix or possible for everyone. It took me years. It’s amazing what the body can do and now how much I value resistance training over the obnoxious amount of cardio I used to put my body through. Moral of the story and what I preach, your body adapts to what you do. Long term consistency > short term intensity. 💪🏼 #leafstrandlivestrong #mapsanabolic #lifestyle

Did I go on spring break? Hell yeah. Did I have any restrictions this weekend? Nope. Should I have 🚫🍔🍰🍹? Not necessarily. It also depends on your goals and where you’re at currently. I’m also not saying it should be a free for all, all the time. Rather than stressing and restricting, I focus on what I can control and I get back on track. Long term consistency will teach you healthy habits for life and a little bit of fun here and there shouldn’t hurt 🤷🏼‍♀️ Enjoy yourself and please reduce that damn stress. 🥰

✨spring break for my mental health ✨

Idk why everyone’s so upset. They said to bring bae and I did, but apparently paying for an “extra person” is too much. Maybe it’s discriminating. #creatine #jokes

Small hinges move big doors • • • Really underestimated how patient you have to be after spraining an ankle and for so long not acknowledging that I was overtraining. After taking a set back to heal correctly and thanks to my @nasm_fitness CPT, I addressed my muscle imbalances first. I prime my body before all my lifts and thanks to MAPS Anabolic programming, I’m seeing weight increase so fast (and smarter). Light weight but excited to see my growth in the gym and going to share my training more ✌️ #strongwomandeadlift #lightweight #iamcpt #trusttheprocess

Tiny but mighty 😌😂 #lightweight #resistancetraining

This bathroom is packed with good lighting and ✨toilet paper✨

Triathlon training at 2 but the girls wanna snowmobile at noon ❄️

No I did not understand the dress code

It’s been a crazy year and I’ve learned so much, but I’m ready for 2022 🤩

At NCIs iMPACT + iNCOME conference, I met so many amazing people in the fitness industry/ world and @ironcowboyjames was one that blew me away. The man is insane and truly inspiring. Now so motivated by him and @jasonphillipsisnutrition and team to go #ALLin

I thought my workouts made me sweat… turns out Sal and Adam’s biceps, I mean presence, almost made me pass out. #myidols #impactovereverything #wheresjustin

To say I’m grateful to have met this man and so many other incredible people and to share this experience, is an understatement 🙏🏼 #impactovereverything

Spooky season 🕷

Hi insta, I’m back but with TWO expensive pieces of paper 🧠 #iamacpt

Not the “mountains” I’m used to, but I can’t complain 🏝

Searching for sea turtles #greatsuccess

Happy Mother’s Day to the OG baddie, model, chef, shredder, tease to Arnold Schwarzenegger, artist and life of the party 🥂

Sending these to my mom the next time she tells me that lifting is going to make me look like a man #peepthetraps

hey Alexa, play Cake by the Ocean by DNCE

A visual representation of how fast I would turn around, to go back to Hawaii ➡️

Wouldn’t recommend wearing white nikes to hike Maunawili falls #splorin

Holding planks for 26.5 minutes straight was almost as hard as it was to leave Hawaii 🌺 #ripmyanteriorchain

Saw a lobster on the beach, it was me. I’m the 🦞

And we’re back #strictlybusiness

Merry Christmas from my goodest boy to yours 🥺 #16thchristmas

Cheers

B*tch, I graduated, call me “big fish” 🦈 #tbtohawaii #nocage

College and Covid makes 3.5 years feel more like 5 #classof2020 #bsinkinesiology

Salty, but having a good time 🧉

all ass, no gas #sustainabilityatitsfinest

Swipe to see how excited I am to graduate in a month

Swipe to see how I really feel about fall 🌞🍂

I don’t know what’s more me, the smirk or walking away from my responsibilities #senioritis #goldenhour

Another senior photo or cover to a country album? #yeeyee

Couldn’t have made it this far without my best Buddy, been with me sense 1st grade 🥺 🎓 #lastsemesterbabyyy #3.5yrs #letsgo

#blackouttuesday I understand that I will never understand. However, I stand. #BLM

No mom, I swear it says fricking

In case y’all aren’t tired of the xgames posts 🤗 got to see Illenium and Alesso and sick tricks #bagoftricks #withthejapan #xgames

🌙

Same thing, different day ✨

🥀

Pumpkin spice, spice baby 🎃

Can you tell I’m in college from the bags under my eyes?

🦋🍂

Yes, I only wear @americaneagle jeans

🕊

If eyes could kill 👀

TGIF #tailgateszn #nordicaf

I just realized that one of the five buttons is undone #happyaccidents

🌻🐝🌿

just a flower child playing in the weeds

Missing this old man #goodboisonly