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    News & Updates — pushyourself

    Diet Philosophy

    Diet Philosophy

    Today I thought I’d share my “diet philosophy” with you.

       People ask me all the time what my diet consists of, or what meal plan I use when
    I’m training (or when I’m not). Today I thought I’d share my “diet philosophy” with you.
    My basic diet philosophy is this:

    • Eat whole, unprocessed foods as much as possible (basically eat what God put on the earth). Your diet should consist of foods with as few ingredients in them as possible. Ideally, you eat foods that have one-word ingredients (such as chicken, eggs, spinach, almonds etc.).
    • When you go grocery shopping, shop the perimeter of the grocery store (where the produce and meat are). Stay out of the isles because that’s usually where the processed foods are kept.
    • I eat a very high protein diet, and I’m more of a protein /fat girl as opposed to a protein/carb girl. My diet is mainly protein (such as chicken, lean turkey, lean whitefish, salmon, protein powders, egg whites and whole omega eggs). I’ve recently cut out red meat - I personally like the way I feel better.
    • I eat a ton of vegetables. I try to have vegetables at every meal as well as a large salad each day. I also eat a lot of healthy fats.

    Some examples of healthy fats include:
    • avocado
    • almonds
    • coconut oil
    • macadamia nut oil
    • almond oil
    • olive oil
    • seeds (chia seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds)
    • all natural nut butters


       When I do have carb meals they’re based around my workouts (and are slow
    carbs such as oatmeal and sprouted grain products). I also adjust my food
    and carb intake depending on my training and energy output that day. Heavier
    training on a leg day means more carbs 
    and more food, whereas a travel day or
    rest day will be less carbs and 
    less food.
    This keeps me from counting calories. My
    main key is to really avoid sugar, and keeping blood sugar from spiking because insulin
    spikes can lead to weight gain. Every body is different. This is what works for me. I try
    to really just eat nutrient dense foods. I focus on eating the best, healthiest foods for
    me, not foods that are going to make me lose weight or be skinny. Health is always my
    goal and always what I am passionate knowing/sharing more about.

    Healthy Balance

    Healthy Balance

    Today HEALTH & FITNESS is up...

    It's called health and fitness for a reason. You can't leave out the health part. 

    A lot of things in fitness are the opposite of health: Like starving yourself, losing a period, becoming a recluse because you don't go out with friends or enjoy activities. How is that healthy? 


      I say this a lot so I'll say it again. The world wants you in extremes. On the opposite of eating healthy and training, they want you soooo easy on yourself and so 'YOLO' (if people even still use that... but you know what I mean when I say that), that there's zero accountability, and you should eat whatever you want and drink whatever you want and do whatever you want. How is that balance either? I'll tell you this:

    While it's 100% important to have self love (I preach it) you can't take that to the extreme and have no self discipline.

    Eating garbage and being inactive is sooooo bad for you. Type 2 diabetes is preventable with diet and exercise and affects nearly 25 million Americans. So these people being cheered on to do whatever they want are very misinformed. It's not about a number on a scale or a shape. That's where the self love comes in.     


     Who cares what shape you are as long as you're taking care of yourself. Train for your body, heart and lungs. Train for your bones, your energy levels, your blood levels. Eat healthy nutrient dense foods. You'll look better and feel better - and that's the bonus. The goal isn't a six pack or stick thin body (well, for some... it is not me). The goal should be: "how do I take care of the body that God gave me to do this earth in?" 

    Health and fitness... I am passionate - absolutely passionate - about living it and preaching it. 

    Excellent Love

    Excellent Love

    Loving yourself is not an excuse to sit around, be lazy and eat donuts.

    We are created for excellence- created to work hard. We’ve been given a spirit of self control, and discipline should be exercised in every area of our lives. If we all just did what we wanted, we all may be eating only cheeseburgers and doing nothing but watch tv. And you KNOW I love me some cheeseburgers and love me some TV, but all things in moderation to be our best selves. 

    Again... balance.

    So I will say this: We've all been given one life on earth. We all have the same 24 hours. I'm encouraging you to make the most of it.

    Knock on doors. Follow your dreams. Pursue your passion.

    Stay in balance with everything.
    This is a daily decision (as it should be). The Bible says “Give us this day our daily bread” for a reason. We have grace for the day. THIS day. Don't worry about tomorrow - but work your hardest for tomorrow.
    So love yourself in a balanced way. Do things you love. Have fun and enjoy life! BUT- don't let a spirit of complacency set in because the world has you coddling yourself.
    Set goals, shake off self pity and get to work. Do it all while giving God the reigns.
    Hope this helps. I love you.

    What's Your Best YOU?

    What's Your Best YOU?


    One of the things women do most is compare themselves to each other and compete with one another. BootyQueen is about inspiring and empowering you to be the BEST YOU - not the best someone else. We don't need to compete with each other, ladies. Let's build each other up. 

    Lift each other up and be kind.

    Maybe join a class at your gym? There's something just extra wonderful about high-fiving and giving encouragement 🤛🏼 to the other strong women in the same class as you, working their butts off too. Lift each other up and be kind. You have no idea what the person next to you is going through.You may be the only light they see that day.

    Be YOU and be a LIGHT today.



    Being fearless doesn't happen with the absence of fear. It's having fear come at you - and facing it head on.

    You never know unless you try, and you never fail until you stop trying. Face your fears and do it afraid. Get your confidence from who you are in Christ. Start the day knowing that you're a joint heir (with Christ), a powerful warrior and a child of the Most High.

    If you're going through something that seems hard, put your shoulders back, lift your head up, lift your eyes up and know:

    The thing you've prayed will pass may be the very thing you need to strengthen you for what you're about to step in to.

    Stay strong and be encouraged. You're loved.... unconditionally. 🙏🏼❤️