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katiejofitnessandtraining

@katiejofitnessandtraining / Katie Jo

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This morning I not only survived my first workout with @novemberprojectvb but I freaking loved it!!! There was so much energy and comradery, not to mention some dirty fun 😝😄 It was awesome! If you ever get a chance to go you should! I’m not a morning person but these guys are a good time worth waking up for 😃 PS if you’re not from around here google @novemberproject and see if there’s a group near you! They’re all over the world 🌍 and all of their workouts are free! All you do is #justshowup pretty awesome right?! Thanks again @novemberprojectvb for a great morning! You guys rock! #isurvived #novemberproject #goodmorning #awesomeworkout #freeworkout #community #thankyou . . . . . #funworkout #survivor #workoutmotivation #workout #workhardplayharder #workouts #fitness #fit #fitnessmotivation #communityworkout #fun #goodtimes #healthylifestyle #cardio #weights #happy #healthjourney #wellness
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Happy National Love ❤️ Your Pet Day. She’s a hot mess but she’s my little hot mess and I love the heck out of this little dog😂❤️ #happynationalloveyourpetday #mylittlehotmess #ilovethislittlegirl . . . . . . #iloveanimals #doglover #pets #toocute #hotmess #sweetgirl #fitnesspartner #bestfriend #bestdog #loveher #dirtylittlegirl #dirtypuppy #puppies #puppylove #omg #isthisforreal #dirt #ilovemud #mud #muddy #puppydog #fitnessmotivation #fit #ehwhynot #bestfriends #lovemylife
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🌞This morning I got my ass out of bed early to go to a workout class before I had to start the rest of my day. I love group workout Classes!!! I thought it would be a good way to get me going, because honesty the thought of working on my taxes another day doesn’t really make me want to get out of bed on a rainy morning. X So I got up early, I rushed around like crazy to make a class that was farther away than I normally would drive, only to be caught in traffic due to an accident on the highway. At first I was REALLY angry & frustrated 😤!! Then as I sat there in a stand still on the highway I told myself to stop ✋!!! X Really Katie Jo? You’re upset because you’re stuck in traffic? Someone up there is having a much worse day! Is this really worth you’re energy to get upset about?! So you woke up early and missed a class 💁🏻‍♀️ HEY!!!! You woke up this morning! You are physically able and mentally willing to go to that class!! You can and did get your ass out of bed to go to a workout class! A couple of years ago that wasn’t the case remember?! A couple years ago you weren’t able to get your butt out of bed or have the energy to workout so is this really worth wasting you’re energy on??? 😝 Nope. X So instead I choose to take another route. I decided to stop in for a coffee, work on my taxes 🙄 and then go to the class at noon. 🙅🏻‍♀️ X Life doesn’t always workout as we plan but I think if we stop and take a minute we can still find a way to make it pretty great.❤️ It may not be what we had planned but it is what it is and truly it’s what we choose to make of it 😄 So when life gets in the way of your plans, breathe, reroute and get some coffee ☕️ . . . . . #lifeiswhatyoumakeit #fitspo #inspire #inspiration #lifeisgood #coffee #imalive #healthy #healthjourney #wellness #breathe #stopandthinkaboutit #everythingwillbeok #fitness #fitnessinspiration #fit #work #workout #workoutmotivation #vabeach #tuesday #itsokay #survivor #strong #strongwomen #coffeetime #visitvabeach
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It’s true! 🖤How can you really be healthy if you’re constantly putting negative thoughts in your mind and saying horrible things about yourself? We do it all the time. When we look in the mirror and put ourselves down because we don’t look “fit enough” or that photo you just took made you look “awful”. Stop!!! Or how about when someone pays you a compliment and instead of saying “thank you” you say something like “Oh thanks but my hair is a mess or I feel so fat in this or... whatever you say to disregard that persons sincere compliment to you because you’re amazing!!! For some reason it’s so much easier for us to think and talk bad about ourselves than it is to notice and say the great things about ourselves! The truth is we’re all wonderful! I’m not saying we’re all perfect but we all are just as we should be in this moment. Yes we can grow and change into something else, matter of fact into whatever else we truly desire!! But in this moment, at this very second, we are exactly as we should be and if we want to grow, if we want to change, we have to give ourselves the environment that will support that! Will a plant grow and thrive in a dark closet? NO! So when we put ourselves down, when we refuse to acknowledge and see our greatness, how can we expect to grow? Being healthy, making healthy changes in our lives all begins in our minds, our thoughts, our words! So if you truly want to be grow, if you truly want to be happy and healthy, then start by loving yourself. Try this out 😄Every time you notice a negative thought creeping up, stop ✋ and tell yourself 2 great things about you!! Or if you notice yourself brushing off a compliment, stop 🛑! And just say thank you 🙏🏼 No one has to give you that compliment they did it because they wanted to. They wanted to tell you how beautiful you look, how great you did or whatever it was because they truly felt that way. So step back, say thank you, try to see yourself from their eyes and know that YOU ARE AMAZING!! Be healthy inside and out. Be healthy not just physically but mentally as well!!! ❤️ #healthy #healthyandhappy #healthylifestyle #healthymind #healthybody #loveyourself #healthjourney #fitness
Love is an ocean that can never be emptied 🌊- #happyvalentinesday ❤️ #love . . . . . #loveyourlife #ocean #sunsets #fitness #fitgirls #fitcouple #fit #fitspo #fitspiration #workout #lift #cardio #healthy #cancersurvivor #wonderlust #epic #goals #healthylifestyle #kissme #workhardplayharder #workoutmotivation #bikini #swimsuit #fitnessmotivation #runplanet #runner #runnersworld
So true🖤 Life is a journey. Just because we’re in one spot today doesn’t mean we will be there tomorrow. Life is what we make it and we will continually grow and change. It at least we should, for what is a life that’s stagnant and unchanged? Yes you’re alive but are you living? Have the courage to live! Really love your life because you only get one and we never know how long that life will be ❤️ #liveyourlifetothefullest #motivationmonday #motivationalquotes #fitspo . . . . . #inspiration #inspiring #fitnessinspiration #fitspiration #fitness #live #success #successquotes #failure #believe #growth #goals #love #quotestoliveby #quoteoftheday #healthylifestyle #healthylife #healthyliving #greatness #mondaymood #monday #mondays #lifequotes #life
I think I’m in ❤️ #tacoheaven 🌮Ok so these really did turn out AMAZING!!! Healthy and delicious?! What more can ya ask for?! 🤗 Check out ingredients below 😘 -Soft Corn 🌽 Tortillas -Flank Steak 🥩 (Medium Rare) 😋 (Season and let marinate before grilling) -Cilantro, Onion, Jalapeño (chop fine and mix together to let sit for awhile 😍) -Spinach (chopped fine) -Tomato’s 🍅 -Avocado 🥑 -Fresh Lime Juice 🍈 -One very Hungry Girl 😋 Put it all together and BAME! You have one VERY HAPPY GIRL 😄 It’s true, what can I say 💁🏻‍♀️ The fastest way to this girls heart is through her stomach 😆 You have to try this out! So good and so simple! For those of you that love sour cream, try taking plain Greek yogurt ( I like Chobani the best) and add a little lime juice to it... soooo good! We just didn’t have any tonight 🙈 You’ll love it though! ❤️ Enjoy! . . . #tacolover #ilovetacos #healthyfood #healthyeating #healthylifestyle #healthylife #fitnessinspiration #fitnessjourney #eat #eathealthy #trainhardeatclean #cleaneating #fitgirls #firgirl #fit #fitness #fitnessmotivation #eatcleantraindirty #eatclean #workoutfuel #fuelyourbody #steak #delicious
Watching the 2018 Winter Olympics Opening Ceremony got me like 🤩 #usa🇺🇸 #ilovetheolympics #winterolympics2018 #openingceremony
This is the face you make when you get to the hospital, they prep you for surgery, shot and all!!!!! 🙈 and are impatiently waiting when your sweet Dr. comes in to tell you there was a mistake in the paperwork and we can’t go through on the surgery today. At first my heart (and probably more my belly) were excited. All I could think about was getting that stupid IV out of my arm and getting food in my belly!! But the thought of having to go through all this again is rather disheartening. The medicine they give you prior to the surgery caused my stomach to cramp and was extremely uncomfortable, then of coarse the stupid IV. I did so good yesterday with my blood draw! No tears!! But today. 😔 Today I lost my mind again. I know it’s completely irrational. Over the last few years I’ve had sooo many shots and IVs but I loose it. I hyperventilate, I cry, I shake... it’s ridiculous!! And of coarse after I have to laugh at myself but at that moment, in that moment, I just loose it. There’s nothing that can be said, or done, I just loose it. So now the thought of going through all of this again, is disheartening. I understand there are rules and they’re there for a reason, but I also believe there are exceptions to the rules and when everyone is on board with those exceptions then are they really exceptions? I’m just frustrated. I just have to believe that everything happens for a reason right? Maybe I’ll find out why, maybe not, but for now, to help ease my mind, that’s what I’m going with. 😜 #wellmaybenexttime #ihateshots #allthatfornothing #surgery . . . . #surgerysucks #nosurgery #ihateneedles #partyhat #cancer #survivor #cancersucks #wtfface #everythinghappensforareason #hospital #fitspiration #bestrong #breastcancer #breastcancersurvivor #brca1 #brca1positive
What if instead of focusing on the #weightloss, or the food we can’t have in our #diet , or even the time we loose at the #gym trying to get #healthy ? And instead focused on the wonderful benefits we #gain by making healthier, better choices, for our bodies because we love them? If we switch the direction of our thoughts we will in turn switch directions completely!! Your life doesn’t have to be about loosing or losing out! It can still be full of wonderful things! Wonderful yummy and yes even healthy food! Having fun instead of going to the gym because you feel you have too! Make friends at the gym! In the classes. Heck don’t even go to the gym! Find a workout group outside! Your health journey is about what you want to GAIN not loose! So make it what you want! Make it something that makes you happy! Then you’ll never feel like you’re loosing again 💛 . . . . . #fitspo #gainpost #gainnotlose #healthyfood #healthylifestyle #healthychoices #fitspiration #fitness #fitgirls #fitnessinspiration #livehealthy #quotestoliveby #healthyandhappy #loveyourlife #yoga #weights #cardio #food #survivor #cancersucks #eat #health #healthyeating #mindovermatter
February 4th, is #worldcancerday Everyday people are diagnosed with cancer, and every year 8.8 million people die from #cancer . Life can change so quickly. So today when so many of us are celebrating the #superbowl , take a minute and treasure these moments. Treasure you’re friends, your family and treasure you! Because life is precious. In honor of those who have, who will, and who are in a fight against cancer have faith, believe, and be strong. Take in every precious moment and live your life to the fullest ❤️ #amazing 📸 by @jessvannest #cancersucks #survivor #lifeisprecious #treasurethismoment #treasureyourlife #wecanican . . . . . #breastcancer #breastcancersurvivor #preventionisbetterthancure #prevention #standup #standuptocancer #findacure #celebrate #fitnessinspiration #fitspo #inspirational #inspire #fitgirls #fitnessjourney #fitnessmodel #healthy #love #fuckcancer #grateful #blessed
#superbowl #party 🏈
On top of National Groundhog Day it’s National Wear Red day. (One of my favorite colors 😊) It’s such a great color! We associate it with so many things, many intense things and emotions; fire 🔥#passion , #power , #desire , #energy #determination sex and most of all #love. It’s a color that like some many things in our lives, can bring about good and bad emotions. In the end, it’s how we choose to react to those thoughts, those feelings, our emotions that truly determines the power of the color red. Because truly everything begins and end in our minds. What we choose to go be power to will end up having power over us. So be #conscious of your #thoughts and #emotions lead with your #heart and make choices and actions out of love ❤️ #happygroundhogday #nationalwearredday . . . . . #ladyinred #fitspo #fitgirls #fitnessinspiration #fitnessmotivation #fit #yoga #yogachallenge #strength #fitgirl #strongwomen #yogastrong #practice #workout #workouts #healthylifestyle #fitnessjourney
Runnings only a solo spot I you want it to be. I prefer to run with people who challenge themselves and love a good time! We set some new PRs with this awesome crew tonight! #chesapeakerunclub 💪🏼I love this run club!! #runforfun #runmotivation #run #goodtimesgreatpeople #community #findyourtribe
Slow down. Be patient. Move with purpose and intention. It all sounds good right? And I truly want to!! But sometimes my excitement gets the best of me and I end up bouncing all over the place. Kind of like I did here.😝 I cut the first few other hundred tries I did I figured I’d spare ya Lol. But I REALLY want to be able to do a very sssllloooww and controlled headstand! I can already do one by bouncing up and even hold it for a few seconds but I really want to be able to do it with control. And that is suuuuuch a struggle for me! As soon as I think I have it I get excited and try to do it again and then somehow Go straight to my old patterns of jumping up quickly and moving into the handstand versus trying to lift my legs slowly and moving to the handstand and then slowly lower them back down. It’s so very hard!!! I keep practicing because I want to be able to do it! But I will be honest trying to go slow, trying to move with intention, and not let my heart and my emotions get in the way is very difficult! Especially when I’m excited 😆 I honestly think this is true for a lot of things in our lives. When we’re trying to grow or change, it’s so easy for us to fall back into our old patterns whether is because of fear, laziness or even excitement. To move, to live with intention, to be present in our lives and our decisions is so hard and yet to be successful in our endeavors we must and therefor we will. Because in the end we are worth the time, the patients and the love it takes to help ourselves change and grow❣️ 🎶 by Snakehips “All My Friends” #headstandnation #balance #loveyourself #livewithintention #livewithpurpose . . . . . #yoga #movewithpurpose #skowdown #findbalance #breathe #upsidedown #inversion #yogainspiration #fitspo #fitspiration #fitnessinspiration #fit #fitgirl #fitgirls #fitness #healthy #survivor #igfit #healthylifestyle #fitlife #igyoga #igfitness #wellness #motivated #fitnessmotivation
Some days you feel eh 😕 Other days you feel like a rock star 🤩 Today I’m feeling pretty darn good and I’m loving it ❤️ I hope you’re all having an awesome weekend. I can’t wait to top of this trip with one more Heated Flow Yoga class @lifetimecary it’s honestly my favorite yoga class at the moment! I truly wish there was a @lifepower_yoga or @lifetime_fitness_gym near me 😫 my heart and my body are in complete bliss when I leave this class. I pray you all have something like this in your life. Something that can push you, encourage you to grow and play, exhaust you and yet have you leaving and feeling euphoric. It may sound silly to say that a yoga class could provoke so many things in one person but this class does it for me and I truly love it. ❤️ thank you again Litsa for such a wonderful class. You are a truly talented and amazing teacher ❤️🙏🏼 #grateful #thankyou #flowyoga #findingbalance . . . . . . #yoga #yogi #iloveyoga #fitspo #fitnessinspiration #fitgirl #fitspiration #fit #fitness #yogapratice #strong #feelingstronger #strongwomen #findyourbalance #findingbalance #fitgirls #lifting #cardio #weights #hiit #workout #workouts #workoutmotivation #run #workhardplayharder #work #lululemon
Started from the bottom now we’re here ... 🎼 #drake Perfect song for conquering ca two story rock wall ... I got this 💪🏼#rockclimbing #fitgirl #rockstar . . . . . #fitchick #fitspo #stronger #movingup #gettinhigh #livingthehighlife #fitness #rockclimbers #rockclimb #climbing #fit #igotthis #goals #strongnotskinny #strong #workout #funworkout #findyourpassion #liveyourdreams #loveyourlife #workouts
I ❤️ my Friday morning Bootcamp! It’s more than a workout class, we’re friends, we’re family! And we’re all there working hard, supporting one another and best of all we’re having a fun time doing it! Because let’s be honest sometimes working out can be boring or it may even be hard to just get yourself going, but when you find a group, a tribe! You don’t even think about it. You just go! Because you know your friends will be there! They’re waiting for you! They’re there working on the same goals! And you push yourselves together and better one another and in the end everyone is better for it and you leave with a HUGE smile on your face and in your heart because you’re apart of something bigger than just working out and trying to be fit. You’re part of a team! A tribe! A family! And I love all of you guys!! I’m so grateful for you guys and all the wild, crazy, hardworking fun we all have together! Thank you my Friday morning Bootcamp family! I’ll see you all next week!!! #ilovefridays #bootcamp #friyay #workhardplayharder #talkaboutmotivation #findyourtribe #family
Looks like I’m not the only one who’s excited about tonight’s snack 😋 #healthysnack #organicsalmon #sashimi #eatclean #protein #delicious #foodporn
“There comes a time when the world gets quiet & the only thing left is your own heart. So you'd better learn the sound of it. Otherwise you'll never understand what it's saying.” -Sarah Dessen #listentoyourheart #takethetime #meditate #breathe #loveyourself #yoga