Cheers to 26✨💗🎰 Creds: @kamau_cd 🎈

💚TAKE YOUR VITAMINS💚 Hey friends today I wanted to do a little chit chat about vitamins - Micronutrients (or vitamins) are often overlooked but they are major key for a healthy feeling body and mind I was gifted by @kudogummies with these yummy sweet and sour gummies to boost my immune system, I feel healthier than ever and what a great opportunity to share info about about vitamins K k k so here is the deal and why it is so important to revise your diet and make sure you mind these tips : 1️⃣ Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and wellbeing, GLOWING skin, hair, nails (all these things we pray for hahah 💗) 2️⃣ With the exception of vitamin D, micronutrients are not produced in the body and must be derived from the diet. Once again don’t eat just to eat, EAT TO NOURISH your body 3️⃣ EAT THE RAINBOW (see pic 2), make sure your diet is varied and include all colors of the rainbow, vitamins basically reside in veggies and fruits, each color are tied to different and complimentary benefits: are you getting all of the vitamins on the chart??? 4️⃣Take supplements but don’t depend on it, it’s a plus on top of having a colorful and nutritious diet 📃Source: ACE personal trainer manual - Jan 2020 Tip: I receive a farmer box once in a while to get out of my comfort zone and discover new fruits and veggies What’s your fav color of fruit/ veggies: I love reds (berries 🍓) !🌈🌈🌈

Life of the party @thrillersocialclub

Light and natural beauty shoot by Open Lab Skin @openlabskin ✨ ✨ Founded by holistic aesthetician Tati @passonitati and Efrat @alixclo ✨Shot by the talented @natashareneeperspective 🌱Open Lab Skin is a bi-coastal natural skincare line based in Oakland and Miami. They source botanicals, backed by science and centuries of practice. They create unique, potent, and multitasking products that restore skin to its healthiest glow. Their minimalist approach to skincare means they use less products, create less waste, and help you achieve your best skin glow quicker. Their mission is to simplify skincare routines by providing you with powerful skincare, clinically proven ingredients, and multi-functional products. If you’re into sustainable and natural skincare, I recommend following their journey @openlabskin 🤎Thanks for the opportunity🤎

Not me stopping LA traffic for perfect pics #hadtooooo 🤍

« Her flaws are perfect for her » - Someone on Twitter Reminder to take the filters off, they can be so addictive, and dangerous for self confidence, they were thought that way, to keep you more on this IG app, be smarter, stay in reality, love your real self, you’re so pretty in your own way, to whoever needed to hear this.💙 This year I’m practicing using less filters, accepting my flaws, while enhancing my best assets (oh yeah we will keep working on these legs, hair, etc). Who is with me?!

Traditional December fondue💗 we said cheeeeese!

Happy desert hikers 🏜🥾

From Nantes to San Francisco💗 sisterhood love @acsback

BAY GIRL🤍 Very lit celebrations for Halloween in San Francisco🎃, I was definetely in the spirit, swipe to see our costumes. 🦄🏴‍☠️ Took a calm walk to Treasure Island and admired the view of the Bay 😍 And une unexpectedly ended the weekend at Outside Lands festival saw two of my fav artists of all time 🥲😍 still can’t believe I was there. J Balvin and Burna Boy absolutely killed it so much talent so happy I got to go Love the Bay! 🦄🎉🏴‍☠️💗✨🎵

Week-end treatssss🤍

Feeling cute in Marin 💙

Feeling red in Mexico 🌶🇲🇽

💓 M E A L I N S P O 💓 🍞🍌Breakfast or snack: banana butter toast with salted caramel sauce SUMMER IS SO FUN. It is still going but guys I’m done it’s time for me to detox, I stopped worrying a lot about portions and macronutrients proportion, enjoyed lots of bbq’s, fast / street foods, treats, juices, so kinda feel it now I feel very bloated, less energized🥴 & a little fatter here and there so for me it’s time to get back on track so I wanted to share some tips on what I’m planning on doing nutrition wise: 1️⃣Re- proportion my macros ⚖️ (35% protein. , 35% veggies/fruits, 20% complex carbs, 15% healthy fats) 2️⃣ Track on 3 first days 📊 how I’m doing notting portions goals 3️⃣Get the control back on my fluids 💧making sure it’s only water, smoothie, coffee or tea and drink lots lots of water 4️⃣ Get back on a good sleep 💤schedule How is the summer going for you?

My dad takes good pics he said: it’s not you, it’s me 😂

Colors 🛍 #shoppinginsenegal

That other cool beach day ☺️

💪🏽BABY GOT BACK💪🏽 and a perky breast🥰 Chest and Back day at home, especially it is important to strengthen the chest and the back together to promote good posture, prevent back injuries and work on a perky cute breast. ⁣💓3 sets to 6 sets of 30 sec on each movement 💓1 min rest between sets 💓take a breather when needed Get it guys!

Tabaski 2021 💜 #eidmubarak

💦SAUCY Cardio HIIT 💦 Issa HIIT day everyday at home, especially before the Eid holiday, we bout to be eating making some room in my stomach for the plates😂 ⁣💓3 sets to 6 sets of 30 sec on each movement 💓1 min rest between sets 💓take a breather when needed Follow my tik tok for workout details @rosemotivates High intensity I said, the more you give the more you get - Get it!💪🏽

Coaching @rosemotivates for PULSE BASKETBALL CAMP! @pulseafrica.sfe 💓 we here go !!! 2 weeks to grow and improve all together So happy to be training a group of young women! Fitness is the base of every sport and I’m glad to be sharing my experience especially in such a great special project. Basketball is my sport of heart, glad to also share 13 years of playing experience into basketball coaching! 💪🏽Fit Warm up: 💓Dynamic stretching 💓Bodyweight strength and power 🏀Basketball work: 💓Agility fundamentals 💓Footwork attacking the basket 💓 1vs1 work Blessed to do this experience 👏🏽✔️

Soulmates in Somone💙

I belong here forever❤️

💦Workout time: Full body HIIT💦 Issa HIIT day on this Monday, doing lots of hits on vacation.Training less so doing more high impact and intensity workouts mixing cardio and strength! ⁣💓3 sets of 15 reps on each movement 💓1 min rest between sets 💓take a breather when needed High intensity I said, the more you give the more you get - Get it!💪🏽 Follow me on Tik Tok @rosemotivates for more workouts I’ll see you there!

Fine girl summer activities 💦

The colorful streets of Gorée Island. 🌸

Pure happiness 💗

🌴MY BACKYARD GYM🌴 I love me a colorful set up❤️ the grind can now normally resume in my backyard. I got workout material from @decathlon.sn they the plug everywhere I go! It gets expensive very fast to do monthly gym memberships in Senegal so I recommend getting free weights, workout bands, a jump rope, and get active with my library of workouts on Tik Tok or your fav workout app @onepeloton 🥰👍🏽 Working out is always my priority everywhere I go I make sure I’m set for greatness! I hope this inspires you in case you were debating going to the gym or doing home workouts. I loved going to the gym while I was in France such a vibe!!!! I didn’t have space at my house to train really so it worked out so well. Now that I’m in Senegal i have plenty of space. Do what works for you and for the moment 💗 and get it !!!! No excuses!

Good hair day in Senegal #senegalesebraids #visitsenegal🇸🇳 By @lanacelleboutiquespa merci💗

Slowly turning back into a gym babe🧡😛 #sweaty #upperbodyday #gymselfie💪

Never miss a Monday baby!!! Make sure you get your workout in today👏🏽 ❤️Like and save this core workout❤️ Do 3 sets of 30 sec (on each side if it applies)❤️ get ittttt

It’s the Emmanuelle chair for me

💚Cheers to going home after 1.8 years💚 See you later SF😘 3 weeks in Paris 5 weeks in Senegal Guys I’m soooo excited to come to my 2 homes this summer, I never meant to stay in San Francisco so long without visiting home but COVID🤣. Nah it’s been tough but so happy to finish au pairing. Being an au pair was a hidden blessing. Never thought I’d make it this far with kids at first haha. Did a rematch, extension, lived with 3 host families, had great experiences with each one but my last one of course stays in my heart because I truly connected with my host family (like really the whole family🥰) and my favorite little host kid Beyond the au pair job, I had the opportunity to become a personal trainer, online train clients, launch my outdoor kids camp during Covid, which then transitioned to an after school outdoor camp. So amazing working with the funniest group of kids in the heart of San Francisco, can’t wait to present next school year’s offer Preparing a summer challenge for July 1st - stay tuned in the meantime it’s to press ⏸PAUSE⏸ for a little and focus on reconnecting with my family and people! Thankful for everything and everyone I met through this au pair experience! Starting an actual Q&A on my story to answer questions about the au pair while I’m bored in the airport☺️💗 Side note : come on tricepppppp🦾😂 gains right there!

💚MATCHA LATTE FOR THE WIN💚 Hey friends today I wanted to do a little talk about @Starbucks - or other coffee shop ☕️ drinks coffee & tea that are high in dairy (lots of fat), and sugar (that bad useless sugar)👎🏽 and ways to make guilt-free 👍🏽 Drinking regular coffeeshop drinks everyday can really be the reason why you’re not seeing results. A small Starbucks drink can go up to 800 calories (2 of my meals basically in one small drink CRAZY right) - that’s literally what they sell us, and what we buy Thanks to modifying my drinks, I am actually able to enjoy Starbucks in moderation, following these tips: 1️⃣ Choose your milk. Go for non- dairy options (coconut, soy milk) or low fat milk 2️⃣ Swap your syrup : ask for sugar free syrup and ask for 1 pump max 3️⃣ Skip the whipped cream (you don’t need whipped cream every day like are you 6? Get yourself together please) 4️⃣ Reduce drink size : less drink less stuff to worry about stick to the medium size 5️⃣ NO EXTRA SUGAR : if you have to add make sure you choose stevia or free calorie sweetener There’s always ways to enjoy what you like with compromise and modifications. Even with these tips Coffee shop drinks should remain a treat as modified sugar is still sugar and that should still be consumed in moderation👌🏽👆🏽 What’s your fav drink at Starbucks? Give me all the inspos💚

White water rafting with the brothers last weekend, A BLAST! 😂 and a good workout : highly recommend!🚣‍♂️🏞

🔥LEGS AND BOOTY🔥 💖Like and save for your next workout 💖 The question “how often do you hit legs” is one I get often! Personally I train 5 times a week, I do 1 lower body workout but that doesn’t mean that that’s a magic number for you. There’s many factors that can go into this.. ✔️how intense your training is, I train at a moderate intensity (keeping it cute but still challenging enough to progress). ✔️ how well are you recovering, I recover fast now from workouts but 2 years ago I’d need a day or two between workouts. ✔️your physique goals, I did set unrealistic goals at the beginning, which was very demotivating! Go off how YOUR body is responding, have a plan, do the work and worry about results later is my best advice!🙃 ⏱Work : 1 minutes sec (switch sides at 30 sec if it applies) ⏱Rest between movements : 0 to 10 sec 📄Rounds : 3 to 5 rounds ✋🏽Rest between rounds : 30 sec MAX Let me know if you give this workout a go in the comments 👏🏽 WORK ITTTTT!

💓 M E A L I N S P O 💓 Sweet chili turkey, green beans and quinoa bowl 😍 Recipe to link on my story! - Great reminder for this week! 80/20 RULE 🙌🏽 .⁣ 🔥 If you are having trouble with losing weight, bloating or stubborn fat, tune in into my summer challenge this summer I will be teaching the 80/20 diet method to my challengers! .⁣ My diet is not perfect, in fact it’s absolute trash 20% of the time (during weekends I eat fast foods, drink soda, and have treats)🍰 🍭🍪 and in moderation tho. ⁣ It has been endorsed by diet after diet - that to see results you have to stick to the strict rules with no end in sight. .⁣ This approach often fails because it doesn’t create a sustainable, balanced lifestyle. And, it often creates a ‘yo-yo’ effect where you diet harder and cheat 🍩🥐 harder. ⁣ This is where the 80/20 rule comes into play. 80% of your diet should be primarily “whole food” based (lean proteins, vegetables, complex carbs, healthy fats). The other 20% can be ‘treat’ foods you enjoy 😋 IN MODERATON The key to dieting is to find something that works best for you and your lifestyle. Calories in vs calories out is still the #1 priority for weight loss. 💪🏽💪🏽

💛Amazon try on haul - SUMMER FITS💛 Needed to renew all my workout fits for the summer needed just some new new to keep me, I was tired of my Nike spandex from 2 years ago HA! It was that time you feel me @amazon the plug, links in story🖇 I love the colors, the shapes, the fabric is strong AF, my (generous) breast is supported like I can jump and everything. Supporting my breast has always been my biggest struggle when looking for a workout outfit so I’m glad I can finally have access to affordable sports bras like every women. The shorts are squat/ deadlift proof too. We onnnn this summer 👏🏽💪🏽 What’s your fav color? Tell me in the comments🥰

Woke up like this🦄 No make up - sunbathing after my workout💗 Today I woke feeling blessed. Big project of the week is building workouts for this summer’s challenge! So excited to be building my own workout programs on my very own workout app. Dang it it’s exciting!, it took forever to get to this point!🥺🎉 And by the way look at that shape 💪🏽, did I do that?! YES, I’m enjoying the fittest years of my life, it’s such a blessing to be so healthy and so in touch with my body and mental health. 💪🏽Registration for the summer challenge (aka opportunity to start a fresh fitness journey with me) is opening up soon. More details will come💗 Shorts : @target

🏋🏽‍♀️Workout time: Leg day 🏋🏽‍♀️ Perfect workout for getting lean legs 🦵and a round booty🍑 ⁣💓Created a tik Tok page dedicated to workouts exclusively @rosemotivates let’s follow each Drop your Tik Tok name in the comments and I’ll see you there!

Back to the office post covid like - @thevaultc

💓 M E A L I N S P O 💓 🥦Veggie🥦 Salsa verde and black beans enchiladas 😍 Recipe on : Hellofresh.com - 🔥😭You’re NOT Losing Fat: why😭🔥 Struggling to make progress with fat loss? Fat loss is weight loss process. 0️⃣YOU’RE EATING TOO MUCH RIGHT NOW FOR HOW YOU MOVE. No cap this is the base of the base of weight loss. Eat the same move more, or move the same eat less. It’s all about energy balance Consider taking a look at some of these areas that indirectly influence energy balance…they just might be the reason why 1️⃣First off, if you’re choosing to loose weight, sh*t takes time, you’re really in a journey, on some marathons prep type ish. You didn’t gain all the extra weight overnight or in 3 weeks so realize that you will not lose it overnight or in 3 weeks either. It’s hilarious how clients gain weight from years and years when I read their storyline and then they ask if I can make them loose it all in 2 months AHHHHHH🤣 I educate and then I’ll let them reconsider bc this is a big ass life commitment otherwise they start something they weren’t mentally prepared for, it’s the recipe for failure for both of us and I don’t have tiiiiime💪🏽 (ofc I fail but not like this anymore) 2️⃣Some of the common reasons of not getting there might be poor sleeping habits, poor hydration status, and not eating enough protein, an unknown health condition, hormones, and there’s a lot more 3️⃣You’re overdoing your things such cardio, salads, and neglecting other important things (like resistance training and adequate protein intake)? More isn’t always the option 4️⃣Are you aware of your caloric intake? Calories is how we measure each food, if you don’t like that word choose a different one but you’re still going to have to count🤣 (a client told me I hate the word « calories » lol). Don’t forget to count, beverages and condiment choices, sauces? Sometimes the devil hides there. A period of tracking your food intake can be a good wake up call If you have not been progressing, take a step back and re-evaluate your game plan. Are you struggling with this subject, let’s boost each other in the comments 💗 tough coach love notes by coach Rosemotivates

Bliss🤍

Heading downtown @bottegaveneta_international jacket available on @thevaultc 🖤 #springlooks

🌲Weekend photodump🌲 had such a great one with my 💗

We need to talk. 💐@chanelofficial jacket on @thevaultc next week 💐 📷 : @ashyuli

💓 M E A L I N S P O 💓 Breaded chicken served with Collar greens🍃😍 Recipe available on @lifestylewithlucyy cookbook go visit her page and get the cookbook now!!! - What I liked the most about this meal is the breaded chicken🍗 (so fire🔥), when I made the marinade I knew this recipe was set for greatness (with coconut milk, notes of Cajun, like whaaaaa) and then first time for me cooking 🥗collard greens I actually never tried because I thought it was hard to get the good texture and taste but the steps were super easy it ended up being yummy ! I just added a side of potatoes as I needed one more carb portion on my daily diet goal (that’s just me don’t mind me😬) - delicious and yet very healthy you’re truly the GOAT Lucy 💗 can’t wait to try more meals! - cookbook : @lifestylewithlucyy

Spring break cute 🍭💕 👙: @sheinofficial

💓 M E A L I N S P O 💓 Sesame soy vegan beef bowls 😍 Recipe on : Hellofresh.com - Let’s chat goals. I’ve been living with my host mom who is currently has been working on her weight loss goals, when I’ve been clean bulking. 2 opposite goals but we eat the same meals I’ve been meal prepping the same meals for her but here are some tips to follow for these two goals 🎯CLEAN BULKING A clean bulk (or lean bulk), you tightly regulate your calorie surplus in an effort to prevent excessive fat gain. I’ve been eating 150 calories surplus since 3 months. In my plate : - I prefer whole foods - I limit junk food to 1/2 times a week - I watch the amount of carbs very thickly - No limit on veggies / fruits - Make sure I eat my protein - Balance food groups precisely : for me 15% grains, 30% lean protein, 50% veggies/fruits/ legumes, 5% healthy fata, (is it 100%?🤣) 🎯WEIGHTLOSS On the opposite side when wanting to loose weight you want to create a caloric deficit - no calorie deficit no weight loss so you’ll have to start with defining a calorie goal and make sure you limit yourself to that goal (DISCIPLINE IS KEY HERE BABYYY) - No refined carbs, sugars - No junk food (duuuuuh) - Diet should be 50% fruits ans veggies, 30% of protein the rest all in moderation until you hit your caloric goal Enjoy💗

💓 M E A L I N S P O 💓 🥦Veggie🥦 Roasted veggies kale salad 😍 - Summer is right around the corner and we’re about to show skinnnn so it’s time to tighten the body, summer body mode is officially activated. Low to no carb dinners, full veggies, full protein and gallons of water 💦 chuggggg ittt! - Roasted kale veggie salad available on cookinglight.com

25th birthday brunch date, mimosa me please💋🥂@charlie_kamau

💓 M E A L I N S P O 💓 🥦Veggie🥦 Shakshuka - Easy, healthy recipe in Israel and other parts of the Middle East and North Africa. It’s a simple combination of simmering tomatoes, onions, garlic, spices and gently poached eggs. Recipe is available on : downshiftology.com Yum😋

✨FAMILY WHO WORKOUT TOGETHER STAY TOGETHER✨ Love training with my San Diego fam bam☺️ We had such a nice full body circuit in, we dance, we laugh, we sweated together it’s was so so fun. It’s always the highlight of my stay whenever I come around! I feel like @bornthiswade definetely outdid us on this one🤯😅 ⁣💓 @himynameistally 💓 @younglikeb 💓 @tahoe.m 💓 @bornthiswade Good job ladies👌🏽💪🏽

Un week-end d’été🌞

💓 M E A L I N S P O 💓 🥦Veggie🥦 Tempura tofu with brown rice, broccoli and Japanese cucumber 😍 - Recipe link in my story!

Spending the first moments of 2021 with my girl was so fun❤️ @clemycares — Happy new year✨ Wish you health, success & FITNESS! Make this year yours🙏🏾

Essentials, what are yours?💕

💓 M E A L I N S P O 💓 🥦Veggie🥦 - Honey Miso sweet potato & mushroom jumble😍 - Try it this recipe this weekend perfect, I love the gingery note😌 have a good weekend friends🎄 - Recipe link in my story!

✨FULL BODY (GLUTE ORIENTED) workout✨ Get your dumbbells and let’s progress with these compound movements. I do quick workouts (30min a day max) so I like to pick exercise programs that targets effectively all major muscle groups🙌🏼⁣ try this set : 1️⃣ Forward lunge with rotation 2️⃣ Squats 3️⃣ Side lunge pulses 4️⃣ DB swing to clean ⁣💓 Do 3 sets of 40 to 60sec on each movement - 15 sec of rest - 1 minutes of rest between sets 💓 Medium dumbbells (8-10 lbs or 5 kgs) 💓Tip: Although you’re not directly working the core, keep it tight to engage it. Also, keep your movements slow and controlled while focusing on breathing. ⁣ 🎄 Getting ready for the holidays, fav moment of the year but aka an overload of food, goodies, drinks - so I better stay on track!🎄

Rainy day hikes are very therapeutic. 💦🍂💕

💓 M E A L I N S P O 💓 🥦Veggie🥦 Szechuan Noodles 🍜 with Mushrooms & Carrot, topped with a Fried Egg😍 - Recipe on my story! Try it this weekend, love noodle soups when it’s chilly out. 😌 have a good weekend friends🎄

Went fullllll leggings this last Black Friday😍👖 - I always invest in new workout gear because I like to look good when sweating hahaha🥰 wbu what did you get during this crazy sales week?

Fall looks are the best : make up/ fashion this is the seasonnn🍁🍂😍

💓 M E A L I N S P O 💓 🥦Veggie🥦 For my frenchies who don’t celebrate thanksgiving and still need healthy food inspo, also for the feed 😭 Squash, caramelized red onion, ricotta flatbread with arugula and chipotle ranch sauce yummmy - Link in bio 😽

✨FAV UPPER BODY EXERCISES ✨ Get your dumbbells and get toned with me with these upper body exercises. We’re hitting the shoulders, biceps, triceps, and the back (upper and lower).🙌🏼⁣ ⁣💓 Do 3 sets of 12-15 reps 💓 Medium dumbbells (8-10 lbs or 5 kgs) 💓Tip: Although you’re not directly working the core, keep it tight to engage it. Also, keep your movements controlled while focusing on breathing. ⁣ 🤸🏽‍♂️Have a good weekend!🤸🏽‍♂️

This is sooooo San Francisco💗🏘 - White knit top : @sage_thelabel

💓 M E A L I N S P O 💓 - Southwest red beans, garlic kale rice bowl with creamy chipotle sauce yummy - Link in bio🔌

💖🎉10 K followers 🎉💖 Thanks everyone for supporting my journey and for being supportive of my fitness and nutrition content. Being a content creator has been amazing, a great source of daily motivation to stay consistent in my own fitness journey 💪🏽 as I am encouraging you guys to be in yours! The future is bright, 🤩 I have lots of other projects in store to encourage you guys to live and enjoy a healthy lifestyle and I hope you stay tuned 😉and you keep supporting my work My vision will never change : I want everyone to be the best version of theirselves they can possibly be! Happy hump day 💗🎉 and thanks again

Spooky 🐾 #haloween2020

💓 M E A L I N S P O 💓 - Mushroom and broccoli stir fry rice plate with cashews 😻 - Want recipes ? Help me get to 10k followers by liking and commenting this post and soon all recipes will have a direct link thru my stories😉

Anniversary thingz💐🥂 #crazyinlove❤️

💖Happy Friday, Lets talk results!!!💖 On the left : Dec 2018 shape On the right : Oct 2020 shape  I won’t ever be the person to tell to cut out a specific food groups to get to your goal. I won’t be the person who promises results in a specific time frame, and I will never be the person who will lie to you either : it’s going to take a lot of work, on yourself, your diet, your habits... I trained for all the wrong reasons when I started. I focused on my body, on the scale, on the results I was not seeing, and not my mind. But without one the other cannot work to its full capacity. With many starts, restarts and learning about fitness and starting again I value fitness more than ever before. I made fitness a priority, i focused on my mental health, how do I feel after a workout, after eating, etc... I make fitness fit into my life and I use as a tool in my day to day life to help me perform, achieve and feel better than ever before. Wether I’m training 🏋🏽‍♀️for 30 mins, 1 hour orrrr even a quick 15 min full body blaster.... I gots to do something active everyday, I make fitness fit in my LIFE. It took me 2 years to figure out what was working for me and to implement on the daily as far as 🍝diet, these things take time. All of our bodies are different, there is ✖️NO ONE SIZE FITS ALL DIET When something isn’t sustainable it just won’t work you’ll feel overly consumed. So push the pressure aside, let’s focus on your day to day small achievements and let’s continue to DO THIS FOR OURSELVES 👌🏽😃 I’ll always be here to motivate you and be real with you when it comes to fitness, drop a 😍 if you like my transformation!

M E A L I N S P O 💓 - Zucchini, ricotta and tomato flatbread 🥒🍕 - Including plant-based meals to your diet promote weight loss and reduce your risk of heart disease by lowering cholesterol levels. - GET ON IT WITH ME 👍🏽😊

Happy Monday 🤎 let’s get it🤑

💖Like and share to support your girl💖 Having routines promotes mental health 😊 & wellness through structure and organization I have talked to many people 🌬 around me, clients, friends and family and I’ve noticed that many people who don’t have routines suffer from : ✖️Stress : having the constant worry of “when will I get it all done?” ✖️Lack of sleep : having to catch-up with yesterday’s to-do list, and also staying awake worrying about what didn’t ✖️Poor eating : unhealthy diets (like eating lots of fast food) become the norm if there isn’t time scheduled for grocery shopping ✖️Poor physical condition : working out requires some advance planning ✖️Ineffective use of time: always running out of time People who have routines are often seen as boring, but people who have routines live stress free and are more productive because they take control of their time, set goals and do what needs to be done to reach these goals ☁️Here is my one and only morning routine☁️ ☑️Wake up ☑️Make breakfast ☑️Drop my host kid at school ☑️30 min workout ☑️Get ready : dress, hair, light make up ☑️Prepare my lunch and snacks I don’t really start my daily tasks until all of the above is done✅. This is what works for me right now at this moment of my life. I have a great sense of security knowing that my workout is done, I fueled my body for the day and my healthy food is ready for the day. The consistency in this routine is the main reason why I have attained my fitness goals 😍 I’m working on a sleeping routine as I struggle to go to sleep early so I need your advice ! 😩 What about you what kind of routine have you implemented in your daily life that has been helpful???? Let me know 🤗

💓 M E A L I N S P O 💓 - Vegan plate : roasted squash and Brussels sprouts - 1 whole wheat tortilla - black beans stew, 1/4 avocado - Reducing meat intake has been incredibly beneficial to me, my overall health and fitness goals. I truly encourage you to do the same 😊

Air quality + Rona got me like 😷 @hmnkind_ @sage_thelabel - Make up by me💗 happy Friday junior

🦶🏽ANKLE RECOVERY🦶🏽 Last Wednesday something terrible happened: I sprained my ANKLE🥴 I tripped on the grass while lightly running. I followed @clemycares tips and day 5 (post Injury) I can walk normally again😄 for quick ankle recovery: 1️⃣ NO PANIC : it hurts , it sucks but the first minutes right after the injury happened are crucial, focus on getting ice, elevate the ankle and get a pill of Ibuprofen. 2️⃣ Apply RICE-R > 💆🏽‍♀️REST: resting means no physical activity until full recovery. Of course if you can’t walk yet, stay on the couch, elevate your ankle and chill. Practice self massage of your ankle in the morning and at night ❄️ ICE: 10 to 20 minutes every 3 hours when injury is new. 5 days after injury ice whenever you can (morning/ night) 🧻 COMPRESS: at first wear a bandage to reduce swelling and to maintain your ankle stable ↗️ ELEVATE : as much as possible right after the injury, until swelling is gone. 🦶🏽 RECOVER : Move and get back to walking whenever you can. Do 10 minutes of ankle recovery/ day exercises as soon as you can walk again > do what you can at first and progress through the days (plenty of 10 minutes proprioception routines on YT) Injury is part of life, we are only humans and we are not unbreakable. 😊 BUT Maintaining a good level of fitness helps the body recover faster! (ISSA FACT😁)

💓MEAL INSPO💓 - Crispy Chickpea Tabouleh bowl with creamy feta dressing 🥙 - Recipe in my story 😁

Weekend walks 🏙🏃🏾‍♀️

☀️Air quality is finally better in SF☀️ - This is 2020, you have to celebrate every single positive thing that happens because we are all going thru it. Cheers to that with my chocolate protein shake🍫 Did you workout today?

💓Veggie meal inspo 💓 - Broccoli & carrot donburi with a fried egg - We are now doing @hellofresh recipes for more vegan/ veggie inspo, this is our second dinner this week and 😃we are so happy and feeling great so far! Quick and yummy recipe even adopted by my 2 year old host kid - recipe link in my story😊 - 📸 : @himynameistally 😉💓

🤎

Promenade du Samedi⚓️😄

💗Meal inspo💗 - 🥙Veggie quinoa bowl flavored with mint and citrus🥙- recipe link in my story.

#LEXI * slaying in her @ueenly_hair wig ! What y’all think about Lexi’s make up this weekend ?💗🤣 — FYI Lexi is me with this wig. I don’t feel like myself when I wear a wig so I created a fun alter ego 🤣 — What y’all think about her, should we see Lexi more or nah ?👀 Let me know in the comments💖

Leave them on read sis📃

💗Meal inspo💗 — Veggie burger 🍔/ baked 🍠 sweet potatoes fries and 🥦broccoli — Why eat red meat when a veggie burger tastes and makes you feel better afterwards✨

🏋🏽‍♂️WEIGHT CHECK🏋🏽‍♂️ Too light or too heavy weights 🥴what’s the ideal weight? Join my challenge group to get in a consistent workout routine ! We got you💖 I just received my weights set and I am sooo stocked I can finally keep challenging myself and progress😊🔥 I have 30 kgs (66 lbs) to work with and its just fire ⚠️Choosing the right weights for your exercises is a matter of safety. Lifting too heavy or too light can compromise your form and lead to injuries and pain 💡For your body to adapt, develop strength, and make new gains, you need to keep your body sufficiently challenged. Here are my tips to choose the right amount of weight : ✔️Start with body weight: make sure your form is clean on all movements before even thinking of adding weights, there no shame in not using weights ✔️The last few reps should be hard: if you easily finish all your reps and feel like you could’ve done an extra set, the weight is too light. It will take a little trial and error to find your sweet spot. It’s better to start light and gradually increase the resistance until it feels challenging ✔️Smaller muscles, smaller weights, big muscles big weights ; the weight you use should correspond to the strength of the muscles you’re working. If you’re doing a compound, multi-joint movement such as a squat, you can typically use a heavier weight compared with a more isolated exercise (ex: bicep curl), especially one that targets a smaller muscle group ✔️ Gain confidence and keep progressing : when you feel ready to increase the weight, it’s safest to go up a pound or two—no more than five, you do not progress in your comfort zone Join my workout challenge and let’s change our bodies together! 💪🏽

Low bun and hoops type of day💙 - Hoops : @marohh_official

💗MEAL INSPO💗 — Baked Salmon, Greek avocado salad, asparagus, Grilled potatoes — Remember cooking is having control on your diet, take control ✨

Hello hello🌞, as we are in the heart of the summer and some places are experience terrible heatwaves, I wanted to share my tips about : EXERCISE DURING THE HEAT 🔥 💖Like and tag your friends, teammates, coaches for awareness!💖 Exercising in hot weather puts extra stress on your body🥵. If you don't be cautious when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature and humidity can increase your core body temperature🌡. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate❤️😓. To avoid heat illness (cramps, heat exhaustion, heat stroke) Here are my tips : WATCH THE TEMPERATURE 🌡: be an early bird or do your workout at night but dont go workout in the middle of the day. Watch the weather forecast before you program a workout GET ACCLIMATED ☀️: If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. KNOW YOUR FITNESS LEVEL 📃 : If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks. DRINK FLUIDS 💧: like a lot of fluids, double your water intake. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Don't wait until you're thirsty to drink fluids. DRESS APPROPRIATELY 👕: Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat. UNDERSTAND YOUR MEDICAL RISK❗️: Certain medical conditions or medications can increase your risk of a heat-related illness. So talk to your doctor REST🙆🏽‍♀️ : extra rest and sleep is definitely needed after a workout in the heat

Epic weekend in Yosemite, shout out to Daisy, the best backseat road trip partner ever, and everybody on this trip. 🐶💖 I will remember these moments forever😻

👏🏽AUGUST EDITION HERE WE GO👏🏽 YAAAS 💖 Congratulations to the July challengers and here we go in our second round of the challenge starting next Monday!!! Join the #teamrosemotivates and train with us Go after your body goals this summer😍!!! This is the best time to start, now that you have time to focus on you, before school or work restarts ⁃🤸🏽 24/7 access has to my online training platform/ app, on demand workouts program the nutrition program (guide and recipe book) are on it ⁃🥗Boites Portion controllers > to avoid counting your calories every day. The food program is 100% based on portion control and eating a variety of foods. ⁃👯access to our challenge group with all the girls who are doing the challenge to share tips / moods between us ⁃👩🏽My  coaching: I help you get started, prepare your eating plan and check your progress every week! This challenge is for you if : ✔️You want to loose weight or gain muscle mass (build booty🍑/ get toned) ✔️You want to install more discipline in your workout routine ✔️If you want to become stronger, build a good cardio, be more balanced and flexible (basically be a bad ass!) I GOT YOU 💖 BUT ARE YOU READY? Comment READY on this post if you are, and I’ll DM you to register 💪🏽

Had such a perfect get away in LA, back to the grind in SF! 💗 best summer ever with my bae 😍@charlie_kamau

CHICKEN YASSA🍗 or VEGAN YASSA🥦 WHICH TEAM ARE YOU? 😍 tell me in the comments Yassa in Senegal is the dish that represents hospitality in SENEGAL🇸🇳 The secret of a successful Yassa? A spicy marinade, composed of spices and herbs (black pepper, garlic), as well as stock cubes and lime juice The chicken is immersed in it for several hours and then grilled or baked. 🥘The last essential touch is the tangy sauce, composed of a base of onions with Dijon mustard, green olives and peppers. The rice, finally, is the final trump card. Plain🍚, it exhales the flavours of the dish as much as it softens them As a result, in the mouth😍, the yassa delivers its mixture of sweetness and impetuosity where the acidity of the marinade, the candied juices of the meat, the caramelized juices of the onions, and then the soothing blandness of the rice are in perfect harmony Because my vegan friends deserve to try it too, I marinated and baked vegan chicken strips to cook a vegan version and its absolutely delicious as well 📃Recipe I used in my story Hahaha I feel like I just wrote an essay about the Yassa its really my favorite senegalese dish I had to. Will you try it? 💖Have a great Thursday💖

🔥CRUNCHY ABS FINISHER🔥 💖Like and save for your next workout 💖 Happy Monday!!! Week 3 of our #21daysummerchallenge 🔥I have to start by saying that I hate crunches 😃 but it’s just the most effective movement to work on my abs so I just have to do it, and push thru it. Today I created a workout meant to put your abs on fire🥴 now this won’t feel good but the results will be -😼embrace the burns it means you’re changing I’m challenging the #teamrosemotivates in the #21daysummerchallenge with a ab burner of this type two times a week! 🙌🏽Join us now 1️⃣Crunches (two legs up) 2️⃣ Crunches (one leg up) 3️⃣ Toe touches (side to side) 4️⃣ Diamond sit up 5️⃣ Elbow to knees ⏱Work : 30 sec (on each side if applies) ⏱Rest : no rest (burrrrrrnnnnn🔥) 📄Rounds : 2 to 3 rounds ✋🏽Rest between rounds : 30 sec MAX ✔️When crunching > don’t add any pressure on your neck, just lift your shoulders and upper back , suck your belly button in, make sure your lower back is sticked to the floor !!! and don’t forget to breathe (no oxygen > no energy) 🎧 Afrotrap mix by PVNDV GET TO WORK🙌🏽

It 👏🏽never 👏🏽 stops👏🏽 Join the #TeamRosemotivates and the #21daysummerchallenge to start your fitness journey and join a community of motivated challengers that don’t play! 💖 If you want something to truly happen, a change to truly happen 🙏🏽 you have to keep challenging yourself towards that goal I absolutely hated my body at some point😢, I did not want to live in that body anymore, so I started to make changes in my life to create this change💪🏽. My fitness journey all started because I wanted a flat belly. Now here I am wanting defined abdominals🍫😅 (cause I can get there now I’m soooo close!) During the process of working on myself, eventually my body changed, I’m very content and confident of how I look now BUT does it meant I should’ve stop working out and just enjoyed life ? HELL NO I would gained all my weight back and be back to square 1 or worse. While working on myself, I discovered more weaknesses related to fitness 😓 > I have a lack of flexibility, a lack of balance, a chronic lower back pain, hardship when it comes to growing muscles due to my body type. Every single one of these weaknesses are my new daily challenges🙌🏽, they are why I am still working out! There is ALWAYS 😼 something to work on, ALWAYS room for improvement, I want for my challengers and I to be the best version of ourselves😍🙏🏽and that is why we will keep going UNTIL WE CAN’T ANYMORE Join US 💖

This the season🧡🔥☄️ Getting a bikini body is one thing. 👍🏽Maintaining a bikini body is a whole other story 🤪and requires a healthy balance between having fun, enjoying your favorite foods and find a way to eat nutritious foods and keep an exercise routine. Love how the #21daysummerchallenge is helping me keeping my bikini body 👙on fleek Join me and the #teamrosemotivates 💗to stay on track of your nutrition and your workouts So proud of the girls that are currently doing my challenge for taking action into getting healthier this summer 😍they’re doing amazing let’s keep going 👏🏽 Comment 🧡YES🧡 if you’re ready!😊

🇸🇳🐟Thieboudieune bou khonk🥫🇸🇳 Proud senegalese moment yesterday I made a red Thieboudieune. It was absolutely delicious ! I was really nervous about cooking this dish, I was scared of not realizing the rice perfectly and just failing this recipe. For cooking instructions @aistou_cuisine recipe (all her recipes are sooo yummy, she makes senegalese food recipes that are super easy to follow seriously!) and I was also on the phone with my mom 😍💖 Thieboudieune is a recipe that can be absolutely healthy if you choose the right spices to replace the salt and if you control your portions > eating more of the veggies and less of the rice (but I missed it so much I definetly overate on everything 😍😂) Anyway I was proud and I miss Senegal🇸🇳💗