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B3 by Kristen

Believe. Be Free. Be Well. PLLC. (B3) Mental Health and Fitness Helping you move toward freedom ✨ LMFT Therapist + NASM Trainer CLT, NC

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Entrepreneurship can leave you isolated if you aren’t intentional about staying connected! As I continue to blend therapy and fitness together, I’ve been blessed to have met some genuinely good people from both worlds! Truly enjoyed getting to spend some time with @shayla_nyree and @ivanasfitness! A late lunch turned into a few hours talking about life, business, obstacles, and dating 🤦🏾‍♀️. Good times 💪🏾💕

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PSA: The first step to weight loss and a healthy lifestyle is losing your negative body image! There’s no way around it, it’s got to go! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you don’t address this first, you will not lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And if you do lose weight, it won’t last. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And if it does “last”, you STILL won’t be content because the root issue was never dealt with. Here’s few tips to begin improving your body image: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Implement daily positive affirmations - negative self-talk won’t go away on its own. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Buy clothes you enjoy wearing – don’t keep waiting to lose weight to buy the clothes you need! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Consider who you follow. Instagram is the new version of buying magazines. With that in mind, how many weight loss magazines do you really need? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Eliminate negativity from your life. You don’t need anybody criticizing your body nor to hear others criticizing their own. Positive vibes only! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Get moving. Being active improves self-esteem regardless of the weight loss.

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We’ve all been there but we don’t have to stay there! We are beginning a new week and heading into a new year/decade 🤯 Who are you accountable to? 👀 at Believe Be Free Be Well

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Workout of the Week | Interval Core Training ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This circuit of core moves will get your heart rate up a little bit too! #WinWin ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Complete 45 seconds of each move with 15 seconds rest. You can always modify or advance an interval workout by reducing the rest time (advance) or reducing the work time (modify). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Squat to oblique crunch Cross body toe touches Plank jacks Straight leg sit ups to knee tuck Supermans 4 ROUNDS

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When not in workout clothes, I rock @parkerandmadison 😘

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Today makes 5 years of sobriety. It’s really unbelievable how far I’ve come! Recovery has been the best decision and the most challenging journey but I’m forever grateful! But for the grace of God 🙌🏾

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Note to self (and y’all too) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before you start thinking about what you will and won’t do or eat this week, remind yourself of your long-term goal. Consistency in the little things can withstand the ups and downs of life. Move, be nourished, and be kind to YOU.

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I can recall times where I wasn’t quite sure what was going on with my drinking but I knew it wasn’t helping anything. I’m coming up on my sober anniversary soon and this time of year always brings self-reflection as to what in the world happened?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The tricky part about drinking and even addiction is that it can look totally different depending on the person. A common misconception is that addiction is someone who is completely out of control and hitting rock bottom (think: the homeless person with a brown bag). Another common misconception is that there’s a certain amount of alcohol that implies having a problem. This is simply not true. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Honestly, if drinking is causing you problems then it’s a problem. That’s it. Only you can gauge that and make changes but here are a few signs. at Believe Be Free Be Well

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True life: I gained some weight. (Long post 💁🏾‍♀️) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, it’s true. The number doesn’t matter and I understand some people might say “Where?! 🧐” but I have been intrigued by my emotional response to a change in my body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was in discussion during a training this week and we were role playing helping create SMART goals. I shared my real life example of wanting to trim down. Long story short, I got some firsthand experience on what NOT to do in helping my clients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It took some work within the group to actually get to the root issue for me (stress, life transition, holidays, feeling down, etc) and I had to provide that context myself. In discussing options, it was suggested to add an extra day to my workout routine, track how much I’m eating, and/or add in more cardio. To top it off, it was pointed out to me that I had a cookie at lunch 👀😩🤦🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Y’all... this advice isn’t “right” or “wrong” (that’s debatable) but it wasn’t helpful because it was given without fully understanding the context of my life. I didn’t feel heard or understood. I could see a new client walking away and not returning. When deciding on a therapist or coach, make sure the person is listening to understand you and your overall well-being. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For women specifically, most of what we do has an emotional tie. An extra 30 minutes or day at the gym won’t resolve our life challenges by itself. We need MORE than that. Otherwise, we’ll be back right where we were sooner or later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m curious what your experience has been in asking for help? What was or wasn’t helpful to you?

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Workout of the Week | Steps and Cardio ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tired of the treadmill and elliptical? Feeling stagnant in your cardio routine? Try this 25 minute cardio workout instead of the stationary machines this week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Complete 45 seconds of work - 15 seconds rest for each move! SWIPE for the low impact modifications 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Box jumps / Step Ups Squat hop ups / Squats Step Ups Incline squat shuffles / Incline squats Squat to kick out / Squat to foot release Hop overs / Step overs Rest 90 seconds 4 Rounds at Charlotte, North Carolina

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You might have to do it scared but you don’t have to do it alone 💕 Nothing but gratitude to have met these two therapreneurs! Yes... it’s a thing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨ We embrace community and support in a field that can feel isolating at times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨We challenge the idea of what therapy “should” look like and bring our own uniqueness into the work we do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨We share ourselves and personal experiences breaking the assumption that therapists are perfect people. We are human too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s a beautiful thing 💕

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Guys... I’ll admit I’ve been struggling to get to my workouts the past couple weeks due to stress and low energy. I understand it’s not so easy to stay motivated and committed to working out when life is coming at you. Be encouraged to not let the lulls of a healthy lifestyle last too long but also know this is a marathon, not a sprint! Do the best you can 💪🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One of the best ways to get back on track is to have workouts planned out already or attend group fitness classes. Less thinking, more doing! Here’s an upper body and cardio workout you can save for later 👍🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Kneeling shoulder press x 12 Front kicks x 12 (each) Single arm rows x12 (each) Lateral to front raise x 12 Touch and go x 20 (each) Hammer curls x 12 Half burpees x 12 Chest flys x 12 5 ROUNDS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Why cardio you ask? In order to get my heart rate up and avoid standing around during upper body workouts, I often superset with cardio 😬)

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I think it’s time for an intro! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hi, Kristen here. It’s been a while since I’ve introduced myself so here’s a few things about me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I’m a former college basketball player and can truly say it has shaped the life I live today! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I love popcorn. Or maybe I should say I’m OBSESSED with popcorn. 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I’m a Licensed Marriage and Family Therapist in Charlotte, NC. When it came time to decide which therapy track I would pursue in grad school, I figured I couldn’t go wrong with MFT because everybody has a family 💁🏾‍♀️ So basic 🤦🏾‍♀️ but it turned out to be a good decision. I love what I do! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I’m a person in recovery and have been sober since Dec 3, 2014. It is my most cherished accomplishment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I’m a group fitness instructor and personal trainer! I love how exercise has given me a healthy way to deal with life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨I’m the owner of Believe. Be Free. Be Well. which incorporates movement/exercise into the therapy process. Many of the women I work with are emotional eaters and/or desire to improve their mood by getting active. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What else do you want to know?! at Believe Be Free Be Well

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Workout of the Week | Stability Ball Moves ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The stability ball is an inexpensive item to add to your home gym equipment this holiday season and for the colder months. Here’s 8 moves you can do with it without leaving the house! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try completing each move at 15, 10 and 5 reps each. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Overhead squat Sit ups Hamstring curls Dead bugs (each) Back extensions Knee tucks Leg lowers Squat with wood chops (each) Sea saw plank

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Clarity. Whether you just went through something, going through it now, or are about to go through it, I’ve realized the clarity we desire involves being still and practicing acceptance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We can cloud our own situation trying to out-do, fix, analyze, rearrange, eliminate AND implement things to “help” us better understand when really we need to sit still. Sit still and take in what is. Sit still and pray. Sit still and lean into this discomfort. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m good for saying a quick prayer, meditating for 5 minutes and then being like, “Okay God, I’m good! What are we doing?” But that’s not stillness or acceptance. That’s MY plan on 5 minute delay lol 💁🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The beginning of my week has gone by like 🤯 when I thought I had a fabulous, productive, and well-balanced plan in place. I’m reminded (again) to be intentionally still each day and not let the chaos consume me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your intentions this week? Did anybody else need a Monday do-over today? 🙋🏾‍♀️ Just me? Cool..

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Here’s a few affirmations for anyone who struggles with emotional eating, particularly sugar. Sugar is proven to be addictive and some have a hard time letting the sweets and candy go when the holiday is over. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We already know everything will be 50% off at all stores tomorrow but you don’t have to buy it. Implement these affirmations and practice letting those temptations pass ✊🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be Well ✨ at Believe Be Free Be Well

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Workout of the Week | Core ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No equipment needed! This circuit definitely had a little 🔥🔥🔥 to it! Add this routine in as a finisher for your workout! 30 seconds of each move - no rest 😬 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Complete 2-3 rounds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Butterfly sit ups V hold + pulse (modification: leave knees bent) Bicycle crunch (15 seconds each side) Leg abduction to leg raise

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I changed... a lot! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I weigh about the same. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I workout about the same. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the internal work to love myself, treat myself better, and make better choices has been the glow up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can too! Keep your head up 🙏🏾

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