cait.hoyler.evolves on Instagram

Cait Hoyler I Fitness Coach

RN,BSN Online Coach NASM Fitness Nutrition Specialist ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wanna lose weight AND incorporate fav foods? I teach how to balance 🏋🏼‍♀️🍫 Coaching ⬇️

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4 reasons why focusing on your “calories burned” during your workouts is causing you to stall progress: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you’re only focused on the calories burned you: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Will be disappointed anytime you don’t hit that number-no matter if you had an amazing workout or not; causing you to psych yourself out before your next workout/beat yourself up after your current workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Neglect FEELING the muscle being used. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Either push way too hard and overtrain which can lead to injury; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. OR aren’t pushing hard enough because when you hit that number you stop or go too light because you’re doing too many exercises and it’s exhausting you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start focusing on how your movements make you FEEL. Start asking THESE questions: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌼Does it burn (in a good way) 🌼Is it challenging enough? 🌼 Is it too challenging? 🌼Am I doing better than a few weeks ago? 🌼Am I using different muscles every few weeks to hit the muscles from all angles? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workout #upperbody #lowerbody #caloriesburned #cardio #workoutvideo #caloriesinvscaloriesout #peachwork #bootyworkout #bouldershoulders #backattack

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RED MEAT gets a lot of flack and many women cut it out of their diet without understanding the potential benefits. Many women are also lacking in iron, which is a huge component of red meat. I understand that a LOT of people have differing and intense views on red meat/meat in general but I wanted to share the positives that red meat can offer to your diet. . With EVERYTHING, moderation is key and focusing on lean cuts of red meat and sensible portion sizes (3-4 ounces) will keep your heart healthy and diet in check! . Red meat: 🌟 is high in iron. MANY teenage girls and women in their childbearing years are lacking iron in their diets. The iron from red meat is the most easily absorbed by the body. 🌟 good source of vitamin B 12 which helps make DNA and keeps nerve and red blood cells healthy. 🌟 good source of zinc which is beneficial for a healthy immune system. 🌟 protein to build strong bones and muscles. . Good choices to make: Choose around 94-96% lean ground beef. Choose the cuts with the word “loin” in the name (sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops). Choose a “grass fed” option which will be lower in fat. . I’m not saying to have a burger and steak with every meal but incorporating lean red meats 1-2 times/week can provide the above benefits without being overdone. If you choose not to eat it, just make sure you are replacing it with something high in iron! . Have you ever felt that it should be cut out of your diet completely?

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Did you indulge a little too much this weekend? Me too 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is fun to indulge sometimes but ultimately I FEEL my best when I nourish my body with whole foods, exercise and hydration and I’m going to bet it’s the same way for you 💛. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It can be easy to look at this past weekend with regret if you went off of your plan, but that is not going to help you at all moving forward so here are 3 easy things you can do to make this week YOURS: 1. Forgive yourself and move forward. -Journal how you’re feeling and realize how much treating your body better makes you feel better overall. Make a plan of action to exercise 4 times this week and schedule them in just like a meeting. 2. Hydrateeeeee 💦 -Aim for at least 80-120 ounces every day. It’s amazing how much more energized you’ll feel when you’re not dehydrated. Add a flavoring to a big bottle of water to help if you have trouble or purchase a reusable straw from @target which is basically like magic and will make you drink more. 3. Aim for at least 3 servings of vegetables daily. -Add spinach and/or red pepper to your morning eggs, add some broccoli to your stir fry, add some carrots as a snack, exchange zucchini or carrot noodles (my fav!) instead of your normal pasta this week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on the good this week instead of focusing on what you’re taking out 🤗 Let’s get rid of that “all or nothing” mentality and work on making healthy a lifestyle. What is 1 thing you’ll do this week to get you closer to your goals, tell me below! ⬇️

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Y’allllllll, if you’ve ever met me in real life or know me at all, you know that I don’t wear concealer and hadn’t found any good face wash/moisturizer because my skin is V sensitive, and most make my face breakout or feel very tight or oily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT I’m getting older now and have been in the hunt 🕵️‍♀️. I’ve been using @freskincare for about a month now (wanted to use it for a full month) and I’ve honestly never felt more refreshed after a workout in my entire life! Plus the dehydration from the sun and caffeine intake is real 😬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I use the face wash after my schweaty workout (hellooooo Tennessee summer heat 😅), followed by the moisturizer and then most days apply the sunscreen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is incredibly light and refreshing and has not made me breakout! I never promote anything that I don’t fully support but I 100% love this set. PLUS it came in such a cute little package 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the next 48 hours this awesome 123FRE summer-set will be 25% OFF with code: CAITHOYLER25 Don’t forget the L after the Y, literally everyone does, even the priest officiating our wedding 2 years ago 😂). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking to try a new skincare routine? Try @freskincare out! What is your current skincare routine?

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Legit almost vommed from this workout today?! Don’t let that smile fool you-I was delirious 😅 . . 🍑Squats 4 X 10 (one set beforehand of warmups) 🍑 deadlifts 4 X 10 (one set beforehand of warmups) 🍑curtsy lunge 3 X 10 each leg SUPERSET 🍑 KB swings 3 X 10 (use your legs as momentum to move your arms) 🍑leg curl 4 X 10-on last set “run the rack” which means once you hit 10 on the last set drop the weight one rank and go til failure then again until you get to the bottom of the rack 🍑 leg extension 4 X 10-on last set “run the rack”.-first time I’ve done this with lower body and omg 😱 🍑 sled pushes 3 sets (down and back into twice was 1 set) not shown 😬 👙 abs 3 sets: Russian twists X 16 total V ups X 10 . . Wow o wow. Ouch. Bookmark it for a time when you wanna feel the burn! Let ya girl know if you try it 🔥 . . . #legday #booty #boottyburner #deadlift #squats #cakecakecake #workoutvideo #workoutplan #lowerbodyday #busymoms #weekendwarrior

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3 tips to make your cardio burn more fat: . 🔥 don’t hold onto the machine! Use your muscles to stabilize yourself and it becomes much harder, let go of those handles/don’t lean on the machineeeee. . 🔥Incorporate sprints. On the bike, treadmill, outside, on the stairmaster (my fav), row machine, elliptical, anything. 30 seconds on followed by 30-60 seconds rest X 6-8 intervals. . 🔥Do HIIT routines between lifting exercises to keep that heart rate up and sizzle those cals. . Are you currently doing hours of cardio/week and hating it? It doesn’t have to be that way! I used to do an hour of fasted cardio every time I went to the gym-nooooooot anymore 🙅‍♀️ Using those 3 tips can help burn more calories in less time and will keep the burn going long after it’s done 🙋‍♀️ . What’s your cardio routine? . . #fitnurse #weightlossjourney #beginnerweightloss #cardio #hiit #hiitworkout #weightlosstips #burnfat #reversediet #bouldershoulders #9to5 #exercisehelp #dontputmedownforcardio

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Ahh! 😅 It’s a crowded gym. You’re not exactly the most comfortable in the weight room yet and you’re nervous to just hop in there. So what do you do? . 1. Survey the area. Hop on a piece of cardio equipment and just look at what’s open for use for a few minutes while warming up your muscles. 2. Stick to your workout plan. Look one up on Pinterest or IG or get one from your coach. Having a plan of action will help you feel more secure in your equipment needed. ****Look up the videos of the movements before you go in for you feel prepared**** 3. Know that you DESERVE to be there, just like everyone else in that weight room. They were all new once. Just smile (especially at other girls in there #girlpower) or keep your head down and do yo thang. No ones watching you, and if they are, it’s probably because you’re hot stuff 😘. . I used to be so afraid of the weight room and I’ve helped my clients and myself become so much more comfortable, it takes time and practice! . You got this girl 💛💪🏼 what’s holding you back?

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365 days. I truly hope you read this 💛 . At first glance you may not think it’s all that impressive. But the part I am ecstatic about is that the initial 17-20 lb weight loss that happened in the first few months was KEPT off for an entire year, through/ 🎄holidays 🎊birthdays ✈️vacations something I never thought was possible. (Even with a 7 month reverse diet!) . My “ah-ha” moment when I started? To be honest, it was more of a moment of: 🍃resolution; 🍃finally understanding that my body needed help, and that help was NOT GOING TO COME IN THE FORM of another challenge from Pinterest. ****I cannot stress this part enough**** . I was 100% lost and sick and tired of: 🤷‍♀️wondering what I was doing wrong 🤷‍♀️why the other women could figure it out but I just COULDN’T get it right. . The fad diets, the cutting out sugar, carbs or whatever the program promised me never lasted. I ended up one week after the program bloated and worse off because I started eating “normal” foods again every single time. I hadn’t learned anything besides restriction. . ⚡️In a time of: “I want/need to lose at least 15lbs ASAP”—— 🚫I turned that part of my brain off. . Doing it that way for the last however many years got me nowhere, so I told myself to be patient this time. I tried to stop comparing my journey to others who had been at it for years already with CONSISTENCY. . ✨It’s not something that comes after a few weeks. True change takes time and the ones who make it keep working at it d-a-i-l-y. . 🌸There wasn’t exactly a feeling of: “this time I’ll get it right” Instead it was: “I cannot do it wrong any longer”.🌸 . . If you’re stuck in the cycle of binge, restrict, guilt, I hear you. Let me see if I can help you? . 🎀You have to want to change more than you want your excuses. I gave myself ONE YEAR. You have to resolve yourself to patience ♥️ . “A year from now you’ll wish you had started today 🙋‍♀️”.

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Back/bi hypertrophy workout featuring sunburn 😂 Save it for your next upper body day 💪🏼 Comment below what workouts you want to see? 💛 . Upper body? Lower body? HIIT? No equipment outside workouts? One piece of equipment workouts? Abs? Let ya girl know and I’ll make it happen 😘 . Performed this workout with my sister who so graciously filmed it for me last week in NY! . (Warm up adequately beforehand) 5 sets X 10 reps for each movement: 1. Cable row with triangle attachment 2. Cable bicep curl 2a. SUPERSET DB bicep curl 3. Close grip lat pull down 4. Back extension 5. Inverted smith machine row . . . Here’s to a BRAND NEW week to crush your goals 😘 . #backday #upperbodyworkout #notime #busymoms #collegeworkout #freeworkout #workoutvideo #beginnerworkout #flexibledieting #rows #bicepworkout #fitnurse #fittravel #weightlossjourney #grindandbegrateful

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HOW-TO create a weight loss routine for yourself: ✨ I CANNOT WAIT to get back on my routine tomorrow after our long drive home tonight after our amazing 9 day vacation driving to NY and back to see family and friends 💛 ✨ Routines can get a bad rap but I thrive off of them. Routines have structure which most people need in order to create change, even if it’s the last thing they want. If you’re having trouble seeing the changes that you want, maybe create a plan for yourself and see it through! ✨ Don’t overwhelm yourself: 1. start with 4 weeks-if you look too far into the future you may get discouraged. 2. see how many days you can realistically do a workout (at home or the gym; generally aim for at least 4 days of lifting). 3. meal prep and STICK to your meals. You can still fit in fun things like some chocolate, slice of pizza or ice cream. You don’t need to cut everything out but rather fit them in alongside healthier options like egg white veggie omelets and homemade zucchini turkey lasagna 😋. 4. get your water in, aim for around 80-120 ounces. 5. make sure you’re getting enough sleep. (I am the worst at this one 😯). 6. cut down on the alcohol. 7. cut out your excuses 😘. 8. Just start, and learn to believe in yourself along the way 🤗 ✨ ✨ Let’s get back in the game together! ✨ ✨ P.s. RIP sunglasses 😩

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5 meal prep tips to help set you up for tomorrow 😘 . 1. Go crazy with the spices and low cal sauces like Bolthouse dressings, Trader Joe’s Guilt free guacamole or soy sauce. You’ll only look forward to your meals if you make them delicious! . 2. Use a shopping list and stick to it! Try saying on the outside perimeter on the store where the fresh foods are to cut down on those last minute impulse buys (I am NOTORIOUS for that 😂) . 3. Meal prep everything at once for lunches for the week if making too many meals overwhelms you. At least you’ll know you have something healthy during the day already waiting for you. Or even just meal prep big batches of meats, veggies and a carb like potatoes or rice. . 4. Stock up on meal prep staples: frozen fruit, frozen veggies, frozen brown rice/quinoa, frozen shrimp/salmon; oats, diced tomatoes, salsa, chicken broth. Having these comes in handy when you run out of time during the week but want to stay on track. . 5. Learn to multitask! Have something in the oven or on the grill, on the stove, and set up your meal containers to be locked and loaded. . Meal prepping is supposed to make your life soooo much easier, and it certainly can of you go in with a plan 🙌🏻. If you need meal ideas check out some of my other previous posts for ideas 🤗 . Which one will you try? . . . .

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Happy birthday: -to the man who helps push me toward my goals. -to the man who believes in my dreams, even at times of my own self doubt. -to my co-meal prepper. -to my co-world traveler. -to my early morning workout partner. -to my late night live music buddy. -to such incredibly intelligent, loving, outgoing, supportive, hardworking, ever-growing man. -to my husband Kevin. . . TAG someone below who pushes you to be better everyday! It could be a significant other, sibling, parent, friend, coach, or maybe even a stranger you met on the internet who has become your best friend! Let them know how grateful you are for them 💛 . . #gymbuddy #couplegoals #marriedAF #happybirthdayboy #bestfriend #travelfit #healthymarriage #love #macrocouple #fitcouple #iifym #flexibledieting #liftbuddy #bestfriendgoals #rideordie #myforeverlove #thankyou

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Are you psyched to go into your workout?! . If not, maybe you need a rest day or even a few days away. After a few days away from the gym I was literally like a kid in the candy store today, ready to get a good sweat in and work my muscles for those endorphins 😍 . If you’re burnt out, maybe try taking some time away, focus on your nutrition, refocus on your goals you want to achieve and then get back in there and work for it 🏋🏼‍♀️ . . . Being “burnt out” with your workouts after a few months is normal! Don’t let it discourage you from giving up your journey, just use it as a time to reset and reignite your fire! . . . #motivation #gymworkout #dedication #discipline #restday #legday #bootyday #shoulderday #fullbodyworkout #gymbuddy #backday #9to5 #coachedbycait

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Should I workout in the morning or at night to burn the most calories? . Great news: whenever you can get there is the best time of day for you to be working out! You will burn the same amount of calories if you are awake or if you are sleeping after your workouts so pick the time of day that you know you can do it. If the mornings are easier for you to get it in before a hectic work day then do that, or if it’s easier for you right after work then that’s perfect too 🤗 . . Which do you prefer? . . . #morningworkout #afternoonworkout #nightworkout #bodybuilding #cardio #beginnerworkout #macrohelp #iifym #sprints #weightlossjourney

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3 things to do when the scale won’t budge: . 1. Throw the scale out (HA! Just kidding but it should just be used as a tool of measuring progress instead of making it the main focus) 2. Take measurements and photos every other week. It can be crazy how much things have changed in your body but you can’t see them in the mirror because you’re focused on the wrong things. 3. Measure progress in the gym. Are you able to lift heavier? Is it easier for you to jog a mile? Did you do an extra set of circuits? . Trust me dude, I completely understand how frustrating it is when it doesn’t move but focusing on that number might be ruining your progress. If you throw in the towel because of an arbitrary number but you DID progress in every other area then you’ll just waste your time, and no one wants that. . 😘 Keep up the good fight, loves. Let me know, are you solely using the scale as a measurement of progress? If so, maybe try out those other ways and let me know in a few weeks the difference that it made! . . . . #screwthescale #weightloss #beginnerweightloss #iifym #flexibledieting #progressphotos #transformationphotos #bodybuilding #macros #coachedbycait

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How many times have you said next Monday? Next week? Next year? One year ago I finally decided it was the last year I said “next Monday”. My whole life has changed. . I’ll have so much to say about this soon but until then I ask you one thing: reflect on how you’d like to feel next month, next year, 5 years from now. Do you want to feel happy? Are you making moves toward making that happen? If you don’t know where to start, I suggest looking inward first 💛. . . Are you ready? It will take sacrifice and dedication, but it will be worth it 🙌🏻

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This weekend’s workout: 12 oz curls 2 x 30 😜 . This is me. Yes I am a coach. Yes I help women achieve the body they’ve always wanted. Yes I teach women how to love themselves via mental work changes. Yes I teach women how to get the body of their dreams by building it in the gym. Yes I teach women how to incorporate fun foods and drinks into their life. Yes I am as real as they come. Yes I have found freedom from dieting and spending countless hours in the gym. Yes I drink beer. Yes I am finally free. . . Are you searching for the same elusive answers? Message me and let’s work together, because I can guarantee you one thing: you’ll NEVER be miserable on 1200 calories and cut out everything you love if you work with me 🤗 Yes hard work and some sacrifice are required to change your life, but I’ll show you the happy medium ♥️ . . . #vacationvibes #loveyourself #foodfreedom #iifym #coachedbycait #womeninthegym #bodybuilding #balance #realwomen #beginnerweightloss #foodfreedom #womenwhodrinkbeer #beer #dranks #findyourhappy #workforit #traininsaneorreaminthesame #workoutvideo #muscleissexy

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Travel/full body/cable only/ hotel workout! 🙌🏻 . Oooo once I saw the cable machine/bar I knew I was going to superset upper body and lower body to get a quick, effective full body workout in before heading back on the road for 7 hours today! . Superset means you perform the first exercise for the designated reps followed immediately by the second exercise. . Set 1: 4 x 10 💪🏼Rope shoulder raise Superset 🍑 Pull through . Set 2: 4 x 10 🍑Cable bar deadlift Superset 💪🏼Kneeling shoulder press . Set 3: 4 x 10 💪🏼Cable rope face pull Superset 💪🏼 Upper body row . *bonus: not pictured bc my videographer husband had to leave 😅: 🍑cable bar split squats 2 x 6 each Superset 🍑Cable bar squats 2 x 10

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