Werk personal training

Let’s Talk Sh💩t

Let’s normalize poopin💩 I’ll be the first to admit, I had absolutely no idea what the digestion process was or the importance of regular BMs. I thought not going every day was normal!! (It’s not!)

Over the years, I’ve become so in-tune with this process and I learned how to support my digestion with food, movement, hydration and listening to my body when foods didn’t agree with it. Now, I can immediately tell when something is off and figure out what it was to avoid that or fix whatever the issue is!

Here are a few things you can start to implement to help keep things regular:

🥦Fiber: The amount will vary from person to person, but 25-35g per day is a great place to start! Oats, quinoa, chickpeas, lentils, peas, leafy greens, and fruits are all great things to incorporate that will boost fiber content.

💧Hydration: Fluids and proper hydration are so important for regularity!! I always recommend at least 1 gallon of water per day or your body mass in ounces to keep things moving and easier to pass. This is Super important if you’re trying to put on muscle and consuming a lot more protein. A high-protein diet can result in constipation, staying hydrated and consuming more fiber will help you avoid poopin bricks🧱.

🏃🏿‍♂️💨Movement: Do you ever eat a meal and feel like it’s just sitting there, all heavy in your stomach? Well, it probably is! Taking a short 10-15 light walk after meals can help the digestion process and get things moving.

🍽Under eating: Not eating enough can lead to constipation from lack of nutrients, fiber and overall waste. Which makes sense! Not eating? There’s not much to get rid of! Ensure you’re eating the proper amount of calories for your body with nutrient-dense foods with plenty of fiber!
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𝐈𝐟 𝐲𝐨𝐮 𝐰𝐨𝐤𝐞 𝐮𝐩 𝐭𝐨𝐝𝐚𝐲 𝘞𝘐𝘚𝘏𝘐𝘕𝘎 🧞‍♂️𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐰𝐚𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭, 𝐫𝐞𝐚𝐝 𝐭𝐡𝐢𝐬. 💬⁣⁣
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Nothing is more annoying than seeing someone complain about how they feel, but never making the step to change their situation. ⁣⁣
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We all have the power 💪🏾to be whoever we want to be. All journeys are different and You are not a 𝘷𝘪𝘤𝘵𝘪𝘮 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘤𝘪𝘳𝘤𝘶𝘮𝘴𝘵𝘢𝘯𝘤𝘦𝘴.⁣⁣ Don’t let YOU hold YOU back.
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✨You are capable of making the first step. ⁣⁣
✨You don’t need anyone's reassurance or approval. ⁣⁣
✨You have the tools you just need to go out and achieve your goals. ⁣⁣
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𝐒𝐭𝐚𝐲𝐢𝐧𝐠 in the sunken place 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐬 𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐞. 𝐓𝐡𝐚𝐭’𝐬 𝐰𝐡𝐲 𝐦𝐨𝐬𝐭 𝐧𝐞𝐯𝐞𝐫 𝐭𝐫𝐮𝐥𝐲 𝐦𝐚𝐤𝐞 𝐚 𝐜𝐡𝐚𝐧𝐠𝐞. ⁣⁣
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But 𝘯𝘰𝘵𝘩𝘪𝘯𝘨 𝘨𝘳𝘦𝘢𝘵 ever comes out from staying in your comfort zone. 👊⁣⁣ (that’s a gem 💎pick it up)
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I encourage you this week to try these few things…⁣⁣
1. Ask yourself how you want to feel about your health in the next 3 months?⁣⁣😊
2. Write down your goals. Make them specific and make them big with smaller goals that lead to larger ones. ⁣⁣📝
3. Stop complaining about where you wish you were and how you wish you felt, dead that ⁣⁣☠️
4. Make the DAMN leap, do the DAMN thing, and embrace discomfort. ⁣⁣That discomfort is change so embrace it! 🤗
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I promise you won’t regret it. Happy Monday Friends.
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Comment a “❤️” down below if you are going to make the step this week to get 1 step closer to your goals.

🆕 30 Day Challenge starts tomorrow 4/1. These full body workouts are attainable and will aid in helping you get to your fitness goals. These workouts can be done at home or on your lunch break at your own pace, on your own schedule. I’ll be going LIVE everyday doing the exercises with you, feel free to tap in and workout with me. Get your body moving, no matter what it is! 🚶🚶🏽‍♀️🚶🏾‍♂️Comment below 👇🏾👇🏼👇 and we’ll be sure to tag you. If you tag yourself doing the work out everyday I’ll send a free WERK T SHIRT .... WE CAN DO THIS‼️ LETS PUT IN THAT WERK!!!