#fittip photos & videos

144k Posts

How To Perform and Progress Your Side Planks - by championptp ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This progression comes directly from phase 1 of Champion STRONGER, a group coaching program and community led by fitnesspainfree and kieferlammi. Want to get in on the training? Sign-up now at the link in our bio!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We love using side planks to build core strength outside of flexion and extension. Here are a few ways you can progress them once you've mastered the basics!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Add a leg lift⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Hold a weight⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Elevate your feet⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Any combination of the above!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👊 Was this helpful? Tag a friend below and share!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤔 Have a question/comment? Drop a comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#sideplank #corestrength #core #abs #strength #strengthtraining #strengthandconditioning #strengthcoach #training #gym #gymlife #weightlifting #powerlifting #movement #movewell #workout #sportsperformance #fitness #fitfam #fitlife #fitspo #fitnessmotivation #fittip⠀

How To Perform and Progress Your Side Planks - by championptp ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This progression comes directly from phase 1 of Champion STRONGER, a group coaching program and community led by fitnesspainfree and kieferlammi. Want to get in on the training? Sign-up now at the link in our bio!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We love using side planks to build core strength outside of flexion and extension. Here are a few ways you can progress them once you've mastered the basics!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Add a leg lift⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Hold a weight⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Elevate your feet⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Any combination of the above!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👊 Was this helpful? Tag a friend below and share!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤔 Have a question/comment? Drop a comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#sideplank #corestrength #core #abs #strength #strengthtraining #strengthandconditioning #strengthcoach #training #gym #gymlife #weightlifting #powerlifting #movement #movewell #workout #sportsperformance #fitness #fitfam #fitlife #fitspo #fitnessmotivation #fittip

Happy Hump Day! Did Someone Say Chocolate? 
Yes, really! Just a square (about 1.4 ounces) of REAL dark chocolate can calm your nerves. 
Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism. 
To get the maximum health benefits, make sure you are eating a brand of chocolate that is minimally processed in its pure, dark form without additives (no corn syrup, hydrogenated oil, and artificial colors or flavors). Look for a cacao (or cocoa) content of 70 percent or more and be sure to watch the portion size. 
A few brands to love with high cacao content are Equal Exchange, Green & Black’s, and Endangered Species Chocolate. Each brand has a unique flavor profile. 
Keep trying different kinds and you’ll uncover one that you love! 
See more at: http://www.superlife.com/blog/2015/04/16/11-ways-to-relax-in-under-5-minutes

#SuperLife #SugarFix #Chocolate #TreatYoSelf #Yum #FitTip #MakeMeBetter #CoachAlyshaApprovesThisMessage #fitmom #FitFam #fitlife  #FitnessAddict #StrongNotSkinny #WhyNotYou #CoachesChangeLives #Fitspo #Inspo #inspiration #fit #WomenEmpoweringWomen #FitnessInstructor #CleanEats #HealthIsWealth #Health #Coach #CleanEREats #entrepreneurlife #entrepreneur #757Fitness #757VA

Happy Hump Day! Did Someone Say Chocolate?
Yes, really! Just a square (about 1.4 ounces) of REAL dark chocolate can calm your nerves.
Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.
To get the maximum health benefits, make sure you are eating a brand of chocolate that is minimally processed in its pure, dark form without additives (no corn syrup, hydrogenated oil, and artificial colors or flavors). Look for a cacao (or cocoa) content of 70 percent or more and be sure to watch the portion size.
A few brands to love with high cacao content are Equal Exchange, Green & Black’s, and Endangered Species Chocolate. Each brand has a unique flavor profile.
Keep trying different kinds and you’ll uncover one that you love!
See more at: http://www.superlife.com/blog/2015/04/16/11-ways-to-relax-in-under-5-minutes

#SuperLife #SugarFix #Chocolate #TreatYoSelf #Yum #FitTip #MakeMeBetter #CoachAlyshaApprovesThisMessage #fitmom #FitFam #fitlife   #FitnessAddict #StrongNotSkinny #WhyNotYou #CoachesChangeLives #Fitspo #Inspo #inspiration #fit #WomenEmpoweringWomen #FitnessInstructor #CleanEats #HealthIsWealth #Health #Coach #CleanEREats #entrepreneurlife #entrepreneur #757Fitness #757VA

Posting a clip from last week’s workout because I didn’t train today 😖

Ya know... sometimes life just happens and you can’t workout 🤷🏻‍♀️ So what should you do when you have to skip?

1. DON’T FREAK OUT! You’re not screwed. You’re not going to fail. All is not lost.
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2. See if you can do a different type of activity instead. So you can’t go to the gym... but maybe you can walk the dog, or do a yoga flow in your living room..
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3. Train on your rest day. Unless you’re on a very strict schedule, this is always a safe bet. Just switch the days around.
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4. Dial back the carbs. On non-training days you don’t need as much energy, so cut back the carbohydrates to match your lowered activity level.
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5. Cut your losses. I don’t recommend “doubling up” on workouts, as that can be too much training for many people. It’s ok to do a couple of the exercises you missed, but don’t do two full workouts during your next session. Geesh!

6. DON’T FREAK OUT! It’s the long-term habits that define your success. Stick to the plan, and you’ll be ok 😉
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Oh, in case you’re wondering what this video is, it’s a progression of a lateral box jump to pistol squat. Have fun 😘
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#dontfreakout #keepcalmandlifton #gymrat #gymlife #fittip #ottawapersonaltrainer #plyometrics #pistolsquat #pistolsquatprogression #boxjump #workoutideas #exerciseideas #girlswholift #momswithmuscle #fitchicks #happymommybody #fitness

Posting a clip from last week’s workout because I didn’t train today 😖

Ya know... sometimes life just happens and you can’t workout 🤷🏻‍♀️ So what should you do when you have to skip?

1. DON’T FREAK OUT! You’re not screwed. You’re not going to fail. All is not lost.
.

2. See if you can do a different type of activity instead. So you can’t go to the gym... but maybe you can walk the dog, or do a yoga flow in your living room..
.
3. Train on your rest day. Unless you’re on a very strict schedule, this is always a safe bet. Just switch the days around.
.

4. Dial back the carbs. On non-training days you don’t need as much energy, so cut back the carbohydrates to match your lowered activity level.
.
5. Cut your losses. I don’t recommend “doubling up” on workouts, as that can be too much training for many people. It’s ok to do a couple of the exercises you missed, but don’t do two full workouts during your next session. Geesh!

6. DON’T FREAK OUT! It’s the long-term habits that define your success. Stick to the plan, and you’ll be ok 😉
.
Oh, in case you’re wondering what this video is, it’s a progression of a lateral box jump to pistol squat. Have fun 😘
.
.
.
.
.
#dontfreakout #keepcalmandlifton #gymrat #gymlife #fittip #ottawapersonaltrainer #plyometrics #pistolsquat #pistolsquatprogression #boxjump #workoutideas #exerciseideas #girlswholift #momswithmuscle #fitchicks #happymommybody #fitness

✨Honour the journey of your transition✨
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Are you starting a new healthy lifestyle, knowing that summer is here soon?
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Did your last goal not go as planned, and now you feel even further behind in life?
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If you're starting out with new goals, or stumbling along your path-- this is for you 👇🏻
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• Is what you’re doing working for you? If you answered “No” 👉🏻Course correct!
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• Have compassion for yourself. You're not going to know everything, be perfect, or never make mistakes. This is normal.
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• Use your missteps to learn, and figure out what works best for YOU 🙌🏻
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• Have the same compassion for yourself that you would have for a close friend or family member. 💙
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Love yourself like that, because, when we can dust ourselves off, and continue on the next day— that’s when we start seeing results! 💫
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#journeytofit #fitmomjourney #goalsongoals #summerscoming

✨Honour the journey of your transition✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you starting a new healthy lifestyle, knowing that summer is here soon?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Did your last goal not go as planned, and now you feel even further behind in life?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're starting out with new goals, or stumbling along your path-- this is for you 👇🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Is what you’re doing working for you? If you answered “No” 👉🏻Course correct!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Have compassion for yourself. You're not going to know everything, be perfect, or never make mistakes. This is normal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Use your missteps to learn, and figure out what works best for YOU 🙌🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Have the same compassion for yourself that you would have for a close friend or family member. 💙
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Love yourself like that, because, when we can dust ourselves off, and continue on the next day— that’s when we start seeing results! 💫
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#journeytofit #fitmomjourney #goalsongoals #summerscoming

I don’t think I could ever go straight up vegetarian, but having one or two meatless meals a week is definitely doable.
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Not only are there health benefits to meatless meals, but it’s also budget friendly.  Plant-based proteins tend to be less expensive and generally have fewer calories and contain less fats.
🙌🏼
Try going meatless for 1 or 2 meals a week.  Plan meals that feature your favorite entrees that are typically meatless, such as lasagna, soups or salads (like the one pictured)
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When your meals include meat choose lean cuts and avoid oversized portions. A serving of protein should be no more than 3-4 ounces (85 grams) — or about the size of a deck of cards.
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How much protein should you eat??? Well, that’s up to you and your goals, but anywhere from 50-100g a day is a good place to start 👍🏼😊 #keepactiveeathealthylivestronger
📷not me, but too 🤤 not to #repost 😉
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#food #wednesday #yum #healthyeats #protein #thefitclub #fittip #flexitarian #stronger #forward #maui #islandlife #fitmom #believeinyourself

I don’t think I could ever go straight up vegetarian, but having one or two meatless meals a week is definitely doable.
♥️
Not only are there health benefits to meatless meals, but it’s also budget friendly. Plant-based proteins tend to be less expensive and generally have fewer calories and contain less fats.
🙌🏼
Try going meatless for 1 or 2 meals a week. Plan meals that feature your favorite entrees that are typically meatless, such as lasagna, soups or salads (like the one pictured)
🥗
When your meals include meat choose lean cuts and avoid oversized portions. A serving of protein should be no more than 3-4 ounces (85 grams) — or about the size of a deck of cards.
🍗
How much protein should you eat??? Well, that’s up to you and your goals, but anywhere from 50-100g a day is a good place to start 👍🏼😊 #keepactiveeathealthylivestronger
📷not me, but too 🤤 not to #repost 😉
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#food #wednesday #yum #healthyeats #protein #thefitclub #fittip #flexitarian #stronger #forward #maui #islandlife #fitmom #believeinyourself

Deadlifts are such a great exercise to train the whole body, it’s one of my personal favourites and the varieties of deadlifts you can incorporate into your workouts keeps them interesting and prevents you doing the same movements training the exact same body muscles each week. 
Whilst the dead lift is a simple exercise it’s also a simple exercise we can get wrong if we don’t think about our form. The above graphic is shown with a kettle bell and shows some common mistakes and also the correct deadlift form. The posture in the body is the same when performing a barbell deadlift!

#fittip #fitness #fitlife #fitlifestyle #fit #exercise #healthy #healthylifestyle #healthylife #muscle #buildmuscle #strength #training #musclegain #fatloss #workout #gains #gym #gymlife #fitnessaddict #getstrong #personaltrainer #nopainnogain #deadlift #getfit #fitnessgoals 
Follow @loco_fitness_nutrition_ For more health and fitness tips!

Deadlifts are such a great exercise to train the whole body, it’s one of my personal favourites and the varieties of deadlifts you can incorporate into your workouts keeps them interesting and prevents you doing the same movements training the exact same body muscles each week.
Whilst the dead lift is a simple exercise it’s also a simple exercise we can get wrong if we don’t think about our form. The above graphic is shown with a kettle bell and shows some common mistakes and also the correct deadlift form. The posture in the body is the same when performing a barbell deadlift!

#fittip #fitness #fitlife #fitlifestyle #fit #exercise #healthy #healthylifestyle #healthylife #muscle #buildmuscle #strength #training #musclegain #fatloss #workout #gains #gym #gymlife #fitnessaddict #getstrong #personaltrainer #nopainnogain #deadlift #getfit #fitnessgoals
Follow @loco_fitness_nutrition_ For more health and fitness tips!

Step up your step ups. To keep it simple- if you're not going to full range of motion you ain't doin 💩
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Lock out the hip on the leg your working before bringing your other foot to rest. Makes a huge difference 👊🏼 Wanna learn more about training your glutes? ⬇️⬇️⬇️
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❌Glute Camp❌ Saturday 9 and 10am at MH Fitness Training Studio. Scottsdale's one and only glute training facility 🍑 Space is limited so claim your spot. $10 first class - $20 thereafter - $60 for 4. Extended discount offer on 1st month of semi-private Glute Training 🏋️‍♀️
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#glutecamp #pt2fitness #glutes #gluteworkout #glutegains #stepups #glutetraining #booty #bootybuilding #bootyfinisher #hipthrust #booty #bootyworkout #bootygains #fittip #girlsthatlift #workout #exercise #girlswithmuscles #womensfitness #womenshealth #scottsdale #phoenix #arizona #personaltrainer #fitness #fitfam #fatloss #gluteworkout #glutetraining #fitspo

Step up your step ups. To keep it simple- if you're not going to full range of motion you ain't doin 💩
.
Lock out the hip on the leg your working before bringing your other foot to rest. Makes a huge difference 👊🏼 Wanna learn more about training your glutes? ⬇️⬇️⬇️
.
❌Glute Camp❌ Saturday 9 and 10am at MH Fitness Training Studio. Scottsdale's one and only glute training facility 🍑 Space is limited so claim your spot. $10 first class - $20 thereafter - $60 for 4. Extended discount offer on 1st month of semi-private Glute Training 🏋️‍♀️
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#glutecamp #pt2fitness #glutes #gluteworkout #glutegains #stepups #glutetraining #booty #bootybuilding #bootyfinisher #hipthrust #booty #bootyworkout #bootygains #fittip #girlsthatlift #workout #exercise #girlswithmuscles #womensfitness #womenshealth #scottsdale #phoenix #arizona #personaltrainer #fitness #fitfam #fatloss #gluteworkout #glutetraining #fitspo

💪🏻Get Fit Tip: Every time you workout push until it burns then keep pushing for at least 10 more seconds, that’s when transformation happens. 🔥 If you are always tapping into your inner warrior you will stay strong, toned and confident 💪🏻❤️! #fitness #fitspo #fittip #bestrong #doitforyou #buildyourhealth

💪🏻Get Fit Tip: Every time you workout push until it burns then keep pushing for at least 10 more seconds, that’s when transformation happens. 🔥 If you are always tapping into your inner warrior you will stay strong, toned and confident 💪🏻❤️! #fitness #fitspo #fittip #bestrong #doitforyou #buildyourhealth

Maybe she works out, maybe it’s @nvgtn leggings 🤷🏼‍♀️💙😂⁣⁣
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Launch is Saturday the 27th at 10am est so MARK YOUR CALENDARS, SET YOUR ALARMS!!! Soooo many cute pieces coming out 🙌🏼😭⁣⁣
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In other news, my lat and hip injury are slightlyyyyyyy better since last week so although I still can’t workout at full intensity, I can at least do something which is always better than nothing.🙌🏼⁣⁣
⁣⁣
One of the reasons I love the gym so much is because it clears my head and reduces stress. After too much time off, things get a little crazy 😂 ⁣⁣
⁣⁣
I’ve been asked by quite a few people if I eat less calories when I’m not working out🧐⁣⁣
⁣⁣
It depends on how I’m feeling! Last May I took a week off when I got my wisdom teeth out, and I still consumed 2000 calories daily (not hard when all you can eat is ice cream LOL). ⁣⁣
⁣⁣
I was trying to lean out at the time, and I still progressed that week despite the fact that I was completely sedentary. ⁣⁣
⁣⁣
For the time being, I don’t really have a set amount of calories to hit, I just track to make sure I hit my protein and from there I’ve just listened to my body. Last week my body was telling me to eat a lot LOL so this week I am trying to keep it under control 😂⁣⁣
⁣⁣
So basically, if you aren’t working out don’t intentionally under eat!! If you’re way less hungry then that’s okay, but if you’re hungry - eat your normal amount of food 😊

Maybe she works out, maybe it’s @nvgtn leggings 🤷🏼‍♀️💙😂⁣⁣
⁣⁣
Launch is Saturday the 27th at 10am est so MARK YOUR CALENDARS, SET YOUR ALARMS!!! Soooo many cute pieces coming out 🙌🏼😭⁣⁣
⁣⁣
In other news, my lat and hip injury are slightlyyyyyyy better since last week so although I still can’t workout at full intensity, I can at least do something which is always better than nothing.🙌🏼⁣⁣
⁣⁣
One of the reasons I love the gym so much is because it clears my head and reduces stress. After too much time off, things get a little crazy 😂 ⁣⁣
⁣⁣
I’ve been asked by quite a few people if I eat less calories when I’m not working out🧐⁣⁣
⁣⁣
It depends on how I’m feeling! Last May I took a week off when I got my wisdom teeth out, and I still consumed 2000 calories daily (not hard when all you can eat is ice cream LOL). ⁣⁣
⁣⁣
I was trying to lean out at the time, and I still progressed that week despite the fact that I was completely sedentary. ⁣⁣
⁣⁣
For the time being, I don’t really have a set amount of calories to hit, I just track to make sure I hit my protein and from there I’ve just listened to my body. Last week my body was telling me to eat a lot LOL so this week I am trying to keep it under control 😂⁣⁣
⁣⁣
So basically, if you aren’t working out don’t intentionally under eat!! If you’re way less hungry then that’s okay, but if you’re hungry - eat your normal amount of food 😊

💁🏼‍♀️Feeling cute. Might delete later. IDK.
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I love summer. Give me all the vitamin D and perfect weather so I can soak up every last drop! 🌊If your jam is a party barge on the lake or laid out on the beach with the ocean waves rolling in, it's a great time of year.

Except for one nagging thing... That voice in your head. The one that says you can't wear that outfit. No way that swimsuit is going to fit right.

Before you throw out your entire summer wardrobe, you need to know two things.

First, don't ever let that voice win. Find a way to silence that negative self-talk.

Second, you can prove that voice wrong and take back your body.

Solution? Take on The Challenge Summer Edition! The Challenge has really taken off in 2019. The new format has made it more accessible than ever while keeping the secret sauce intact.
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☀️This summer edition is going to be extra fun because we can take full advantage of the outdoors! Since you can workout anywhere with the virtual classes, it keeps everything fresh to change up the scenery and still get a killer workout in.
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👀Check out the updated page for The Challenge to recap everything that's included and claim your spot today. Link in bio. 👊Let's do this,
Marietta

P.S. Don't think that just because summer is here that it's too late. We're starting May 15, so there's time to make major progress quickly. Grab your spot early so you can get the best deal and prepare to crush it.
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📸 Filter by @kbullardmodernartimagery .
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#igfit #weightloss #summer #TakeBackYourBody #macrocounting #caloriedeficit #workout #fitness #wellnesswednesday #fittip #eattolive #beforeandafter #strongnotskinny #wellnessblogger #bikinibody

💁🏼‍♀️Feeling cute. Might delete later. IDK.
.
I love summer. Give me all the vitamin D and perfect weather so I can soak up every last drop! 🌊If your jam is a party barge on the lake or laid out on the beach with the ocean waves rolling in, it's a great time of year.

Except for one nagging thing... That voice in your head. The one that says you can't wear that outfit. No way that swimsuit is going to fit right.

Before you throw out your entire summer wardrobe, you need to know two things.

First, don't ever let that voice win. Find a way to silence that negative self-talk.

Second, you can prove that voice wrong and take back your body.

Solution? Take on The Challenge Summer Edition! The Challenge has really taken off in 2019. The new format has made it more accessible than ever while keeping the secret sauce intact.
.
☀️This summer edition is going to be extra fun because we can take full advantage of the outdoors! Since you can workout anywhere with the virtual classes, it keeps everything fresh to change up the scenery and still get a killer workout in.
.
👀Check out the updated page for The Challenge to recap everything that's included and claim your spot today. Link in bio. 👊Let's do this,
Marietta

P.S. Don't think that just because summer is here that it's too late. We're starting May 15, so there's time to make major progress quickly. Grab your spot early so you can get the best deal and prepare to crush it.
.
.
📸 Filter by @kbullardmodernartimagery .
.
.
#igfit #weightloss #summer #TakeBackYourBody #macrocounting #caloriedeficit #workout #fitness #wellnesswednesday #fittip #eattolive #beforeandafter #strongnotskinny #wellnessblogger #bikinibody

Period! To give authentically to others, you must first give authentically to yourself. I know for me personally, when I’m out of alignment and not addressing my own needs, this lack shows up in other areas of my life. 
_
I feel it’s paramount to build a life where you unapologetically put your health and needs FIRST! In my program “Back To You!” we look at how you can create more space for you to do this consistently and guilt-free! 
_
During the beta test of this program, watching the ladies have revelations about how they spend their time and how often they neglect their own needs for others was quite astounding. Then, to have them identify where they planned to make tweaks and take new action was so exciting to witness! 
_
So, if you know you could be doing better and could benefit from having a guide to help you to navigate and feel better in your body, then let’s do this! Grab your spot before registration comes to a close! Link in bio! #backtoyouonline #notjustrepsandsets

Period! To give authentically to others, you must first give authentically to yourself. I know for me personally, when I’m out of alignment and not addressing my own needs, this lack shows up in other areas of my life.
_
I feel it’s paramount to build a life where you unapologetically put your health and needs FIRST! In my program “Back To You!” we look at how you can create more space for you to do this consistently and guilt-free!
_
During the beta test of this program, watching the ladies have revelations about how they spend their time and how often they neglect their own needs for others was quite astounding. Then, to have them identify where they planned to make tweaks and take new action was so exciting to witness!
_
So, if you know you could be doing better and could benefit from having a guide to help you to navigate and feel better in your body, then let’s do this! Grab your spot before registration comes to a close! Link in bio! #backtoyouonline #notjustrepsandsets

In continuing with the Hormone series, this week I want to bring to your attention progesterone. 
Progestrone is one of the two primary hormones that play a role in the woman's hormonal cycle. Progestrone levels are usually elevated around the day 14 - 21 portion of your cycle. This is usually when you are entering your luteal phase after ovulation. 
During this time you may feel tired, depression, anxiety, headaches, cravings, and water retention. Which is why during your menstrual cycle you don't feel like working out, and that's okay. Sometimes we need the extra rest. 
So if you can push through, do it and get that work out in. If not, take a day or two to reset your body with yoga or meditation or just get some extra sleep. 
#FitTip #fitmom #fitwife #fitlife #fitmotivation #fitnation

In continuing with the Hormone series, this week I want to bring to your attention progesterone.
Progestrone is one of the two primary hormones that play a role in the woman's hormonal cycle. Progestrone levels are usually elevated around the day 14 - 21 portion of your cycle. This is usually when you are entering your luteal phase after ovulation.
During this time you may feel tired, depression, anxiety, headaches, cravings, and water retention. Which is why during your menstrual cycle you don't feel like working out, and that's okay. Sometimes we need the extra rest.
So if you can push through, do it and get that work out in. If not, take a day or two to reset your body with yoga or meditation or just get some extra sleep.
#FitTip #fitmom #fitwife #fitlife #fitmotivation #fitnation

Another great fit tip from the Rock The Ridge Race with @danielnimble on endurance walking. Do you have proper form? 
#workoutwednesday #fittip #benimble

Another great fit tip from the Rock The Ridge Race with @danielnimble on endurance walking. Do you have proper form?
#workoutwednesday #fittip #benimble

Un desayuno con frutas es un buen desayuno 👌🏼
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Ingresá a nuestra página web para poder ver todos nuestros productos! Link en la biografía
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#argentina #buenosaires #zonanorte #suplementos #suplementossam #fitness #gym #proteina #proteinshake #personaltrainer #trainertips #fittip #fruit #breakfast #fruta #desayuno #calorias #bajoencalorias #calories #lowcaloriemeals

Un desayuno con frutas es un buen desayuno 👌🏼
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Ingresá a nuestra página web para poder ver todos nuestros productos! Link en la biografía
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#argentina #buenosaires #zonanorte #suplementos #suplementossam #fitness #gym #proteina #proteinshake #personaltrainer #trainertips #fittip #fruit #breakfast #fruta #desayuno #calorias #bajoencalorias #calories #lowcaloriemeals

This goes all to all my ladies tryna grow glutes using squats only to find that their thighs keep getting thicker. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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:: enter: hex bar :: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weighttraining ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fittip ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hexbardeadlift ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildabootyathome⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightloss

This goes all to all my ladies tryna grow glutes using squats only to find that their thighs keep getting thicker. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
:: enter: hex bar :: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weighttraining ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fittip ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hexbardeadlift ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildabootyathome ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightloss

It’s HUMP DAY y’all 👍 already middle of the week!
DOUBLE TAP, SAVE&SHARE ✅this quick CORE burning 🥵 🔥circuit to try at the end of your workout!
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1️⃣Double Mtn climbers 20 sec on
2️⃣Leg raise rainbows 20 sec on
3️⃣Deadbugs variation 20 sec on
4️⃣Bear Plank DB passes 20 sec on
Complete each exercise 20sec 10sec rest x 3-4 rounds
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You know that popular phrase “abs are made in the kitchen” well it’s true💯
I’ve talked about this before in previous posts but I thought I would do a little quick reminder 👍😉
You CAN NOT get a six pack and burn fat from that area by doing a million core exercises. Meaning you can’t spot reduce fat from specific areas your overall body fat percentage needs to come down!🍎🥬🍅🍆🥑🥦
YOU gotta keep your nutrition in check but also strengthen and build up your core muscles by putting them to work just like any other muscle group!
Just a little reminder and #fittip for you today😉💕
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#abs #absworkout #coreworkout #fitness #workoutinspiration #wednesdayworkout #strongwomen #coreexercises #gym #fitmomlife #fitover30 #fitmomsofig

It’s HUMP DAY y’all 👍 already middle of the week!
DOUBLE TAP, SAVE&SHARE ✅this quick CORE burning 🥵 🔥circuit to try at the end of your workout!
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1️⃣Double Mtn climbers 20 sec on
2️⃣Leg raise rainbows 20 sec on
3️⃣Deadbugs variation 20 sec on
4️⃣Bear Plank DB passes 20 sec on
Complete each exercise 20sec 10sec rest x 3-4 rounds
-
You know that popular phrase “abs are made in the kitchen” well it’s true💯
I’ve talked about this before in previous posts but I thought I would do a little quick reminder 👍😉
You CAN NOT get a six pack and burn fat from that area by doing a million core exercises. Meaning you can’t spot reduce fat from specific areas your overall body fat percentage needs to come down!🍎🥬🍅🍆🥑🥦
YOU gotta keep your nutrition in check but also strengthen and build up your core muscles by putting them to work just like any other muscle group!
Just a little reminder and #fittip for you today😉💕
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#abs #absworkout #coreworkout #fitness #workoutinspiration #wednesdayworkout #strongwomen #coreexercises #gym #fitmomlife #fitover30 #fitmomsofig

One of the first things that I work on with clients is identifying their WHY... their deeper reason to get healthy other than just a number.
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I’ve found it helpful when people get out and piece of paper and write down every single reason they can think of of WHY they want to get healthy- big and small, superficial and deep. Maybe it’s being able to play soccer with their children/grandchildren or being able to enjoy food without feeling guilty all the time or being able to walk up stairs without feeling winded. I find the deeper and more detailed they are, the better. .
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Here’s the thing... no one is motivated all the time. There’s times we all lack will power and want to give up. In fact, will power almost always runs out! But WHY POWER on the other hand can keep us going when will power runs low. .
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If you haven’t yet, try identifying your WHY... Staying in touch with a deeper reason for health can motivate you to keep going when things get tough. 💚

One of the first things that I work on with clients is identifying their WHY... their deeper reason to get healthy other than just a number.
.
.
I’ve found it helpful when people get out and piece of paper and write down every single reason they can think of of WHY they want to get healthy- big and small, superficial and deep. Maybe it’s being able to play soccer with their children/grandchildren or being able to enjoy food without feeling guilty all the time or being able to walk up stairs without feeling winded. I find the deeper and more detailed they are, the better. .
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Here’s the thing... no one is motivated all the time. There’s times we all lack will power and want to give up. In fact, will power almost always runs out! But WHY POWER on the other hand can keep us going when will power runs low. .
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If you haven’t yet, try identifying your WHY... Staying in touch with a deeper reason for health can motivate you to keep going when things get tough. 💚

Mid-week motivation from @tyrabanks! How are you facing your fears this week? 💪 @shape #DoGoodLiveWell

Mid-week motivation from @tyrabanks! How are you facing your fears this week? 💪 @shape #DoGoodLiveWell

Good afternoon 💞
✨
I’m here with a little #FitTip 
This morning I went for a jog before jump starting my day and I feel amazing, so I wanted to share a few benefits of a good ole morning workout ✨
Stimulates blood flow to get rid of that sluggish/ tired feeling that people typically wake up with, I know I do 😂
✨
Jumpstarts your metabolism. Your body continues to burn calories after working out, you’re better off using that on the food you’ll eat throughout the day rather than in your sleep. ✨
You’re more conscious of what you eat throughout the day. When you workout first thing in the morning you’re typically not going to want to ruin all that work with a cheat meal 😉
✨
Mood. This one sounds simple, but it’s the greatest benefit of all of you ask me. You’re day is all about the attitude that you have throughout it. There’s no better feeling than waking up and knowing that you’re tackling your goals. It pushes you to continue to achieve the rest of the day. Who wouldn’t want that? ✨
 These are just a few benefits, the list goes on, but if you don’t believe me, give it a try and let me know how it works out for you ❤️

Good afternoon 💞

I’m here with a little #FitTip
This morning I went for a jog before jump starting my day and I feel amazing, so I wanted to share a few benefits of a good ole morning workout ✨
Stimulates blood flow to get rid of that sluggish/ tired feeling that people typically wake up with, I know I do 😂

Jumpstarts your metabolism. Your body continues to burn calories after working out, you’re better off using that on the food you’ll eat throughout the day rather than in your sleep. ✨
You’re more conscious of what you eat throughout the day. When you workout first thing in the morning you’re typically not going to want to ruin all that work with a cheat meal 😉

Mood. This one sounds simple, but it’s the greatest benefit of all of you ask me. You’re day is all about the attitude that you have throughout it. There’s no better feeling than waking up and knowing that you’re tackling your goals. It pushes you to continue to achieve the rest of the day. Who wouldn’t want that? ✨
These are just a few benefits, the list goes on, but if you don’t believe me, give it a try and let me know how it works out for you ❤️

Hey hump day friends !! 🚨 This whole fitness thing is tough 🚨
—-— —— — -— As most of you have a filled news feed with diet pills , challenge and online coaches saying buy my program it can be overwhelming. 
I’ve been working in the health and fitness field for 10 years and as most of you should know it’s a slow journey to get the results your looking for. Stop looking for the quick fix and stick with dedication, consistency and  patience. 
I suggest taking before pictures and then don’t look at in 6-12 months later take another set and compare them. If your putting in the work I promise you will notice a difference. Don’t get discouraged when you don’t see results in a week. 
Any lifting or diet questions ask me 🙂

Hey hump day friends !! 🚨 This whole fitness thing is tough 🚨
—-— —— — -— As most of you have a filled news feed with diet pills , challenge and online coaches saying buy my program it can be overwhelming.
I’ve been working in the health and fitness field for 10 years and as most of you should know it’s a slow journey to get the results your looking for. Stop looking for the quick fix and stick with dedication, consistency and patience.
I suggest taking before pictures and then don’t look at in 6-12 months later take another set and compare them. If your putting in the work I promise you will notice a difference. Don’t get discouraged when you don’t see results in a week.
Any lifting or diet questions ask me 🙂

'𝐙.𝐄.𝐍. 𝐅𝐨𝐨𝐝𝐬' Chimichurri Steak🥩 with Garlic Mashed Potatoes & Brussels Sprouts. Z.E.N. Foods services Southern California, San Francisco, San Jose and surrounding areas, as well as Las Vegas and Phoenix! Call 310.205.9368 or email info@zenfoods.com to confirm whether we deliver to your zip code and ask for the introductory discount for your first order! #ZENFoods

'𝐙.𝐄.𝐍. 𝐅𝐨𝐨𝐝𝐬' Chimichurri Steak🥩 with Garlic Mashed Potatoes & Brussels Sprouts. Z.E.N. Foods services Southern California, San Francisco, San Jose and surrounding areas, as well as Las Vegas and Phoenix! Call 310.205.9368 or email info@zenfoods.com to confirm whether we deliver to your zip code and ask for the introductory discount for your first order! #ZENFoods

Think about some accomplishments that you are proud of. Were they easy or challenging? The road to achieving a goal can be a bumpy one, full of twists, turns and obstacles! But obstacles can be great opportunities to learn. Whether your health goal is to eat better, complete a half-marathon, or see weight loss progress, try to enjoy the process - obstacles included! They might be a sign that you are working towards something worth accomplishing!
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#thechargegroup #chargenutrition #healthactivated #dietitian #dietitians #nutrition #nutritionist #rd #rdn #health #wellness #registereddietitian #registereddietitiannutritionist #fittip #fittips #healthytips #healthytip #SMARTgoals #SMARTgoalsetting #success #goalseeker #goalsetter #dreamer #achievegoals #goalachiever #dreambig #dreambigger #healthyquotes #healthquotes #inspirationquote

Think about some accomplishments that you are proud of. Were they easy or challenging? The road to achieving a goal can be a bumpy one, full of twists, turns and obstacles! But obstacles can be great opportunities to learn. Whether your health goal is to eat better, complete a half-marathon, or see weight loss progress, try to enjoy the process - obstacles included! They might be a sign that you are working towards something worth accomplishing!
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#thechargegroup #chargenutrition #healthactivated #dietitian #dietitians #nutrition #nutritionist #rd #rdn #health #wellness #registereddietitian #registereddietitiannutritionist #fittip #fittips #healthytips #healthytip #SMARTgoals #SMARTgoalsetting #success #goalseeker #goalsetter #dreamer #achievegoals #goalachiever #dreambig #dreambigger #healthyquotes #healthquotes #inspirationquote

Switch it up! #ilkbbloomingdale #fittip

Switch it up! #ilkbbloomingdale #fittip

🔥SHOULDER DAY🔥
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☀️Goooood morning ☀️! Today is shoulder day for me, how about you? If you also want to work your shoulders, give this circuit a try. Or you can save it to try it another day.
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1️⃣Overhead shoulder press 3x15
2️⃣Assisted pull-ups 3x10
3️⃣Plate front raise 3x15
4️⃣Mountain climbers 3x30 seconds .
💪Most all upper body workouts involve the shoulders. By strengthening them, you can enable yourself to lift heavier weights during chest and back exercises. Plus, it prevents injuries!🙌
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Tag a friend and try this workout together!😊 .
#carleyofitness
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#upperbodyworkout #shoulderworkout #shoulders #shoulderday #upperbody #fitnessgoals #fitspogirl #getfit #fitstagram #fitnessphysique #fitwomen #healthygirl #wellnessjourney #gymgirl #fitfam #healthylifestyle #fitspiration #goals #fitnessaddict #bikiniprep #motivationmafia #instafitness #weightloss #fittip #fitnessjourney #fitnessfreak #fitnesslife #fitnessinspiration

🔥SHOULDER DAY🔥
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☀️Goooood morning ☀️! Today is shoulder day for me, how about you? If you also want to work your shoulders, give this circuit a try. Or you can save it to try it another day.
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1️⃣Overhead shoulder press 3x15
2️⃣Assisted pull-ups 3x10
3️⃣Plate front raise 3x15
4️⃣Mountain climbers 3x30 seconds .
💪Most all upper body workouts involve the shoulders. By strengthening them, you can enable yourself to lift heavier weights during chest and back exercises. Plus, it prevents injuries!🙌
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Tag a friend and try this workout together!😊 .
#carleyofitness
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#upperbodyworkout #shoulderworkout #shoulders #shoulderday #upperbody #fitnessgoals #fitspogirl #getfit #fitstagram #fitnessphysique #fitwomen #healthygirl #wellnessjourney #gymgirl #fitfam #healthylifestyle #fitspiration #goals #fitnessaddict #bikiniprep #motivationmafia #instafitness #weightloss #fittip #fitnessjourney #fitnessfreak #fitnesslife #fitnessinspiration

So...... we all know it’s true 😂😂 Comment below your favourite snack! It could be something that’s hurting your fat loss goals. 
One of the biggest ones I hear.... I was good last night, I had a couple handfuls of walnuts. 
My response: amazing, all around great snack, BUT how much? The nuts add up 😂. Don’t be surprised if you are having 3-5 portion sizes for 500-700 calories! Be careful. 
I will comment back and help you out 👍🏻👍🏻

So...... we all know it’s true 😂😂 Comment below your favourite snack! It could be something that’s hurting your fat loss goals.
One of the biggest ones I hear.... I was good last night, I had a couple handfuls of walnuts.
My response: amazing, all around great snack, BUT how much? The nuts add up 😂. Don’t be surprised if you are having 3-5 portion sizes for 500-700 calories! Be careful.
I will comment back and help you out 👍🏻👍🏻

Did you know.... ⁣
The human brain is composed of 95% water, lungs are 90%, blood is 83%, muscles are 76%, and bones are 22% water. ⁣
⁣
We can lose alot of water every day:⁣
- Excretion: a person can lose a pint to several gallons of urine a day.⁣
⁣
- Breathing: when we inhale, moisture is added to the air as it passes to our lungs. The humidified air is then lost, once we exhale and the amount of water lost depends on the levels of humidity of the air.⁣
⁣
- Sweating: we lose a under a liter of water daily when it evaporates from the skin. This amount can increase dramatically when we sweat profusely due to vigorous workouts or high body temperature.⁣
⁣
Time for some water!!!⁣
⁣
#water #fascia #lymphaticdrainage #massage #healing #hydration #fitmom #workout #yoga #costamesa #fittip #fitnesstips #healthtip #skintip #skincareobsessed #skinroutine #skinbycarie #organic #natural #vegan #whole30 #healthylifestyle⁣
⁣

Did you know.... ⁣
The human brain is composed of 95% water, lungs are 90%, blood is 83%, muscles are 76%, and bones are 22% water. ⁣

We can lose alot of water every day:⁣
- Excretion: a person can lose a pint to several gallons of urine a day.⁣

- Breathing: when we inhale, moisture is added to the air as it passes to our lungs. The humidified air is then lost, once we exhale and the amount of water lost depends on the levels of humidity of the air.⁣

- Sweating: we lose a under a liter of water daily when it evaporates from the skin. This amount can increase dramatically when we sweat profusely due to vigorous workouts or high body temperature.⁣

Time for some water!!!⁣

#water #fascia #lymphaticdrainage #massage #healing #hydration #fitmom #workout #yoga #costamesa #fittip #fitnesstips #healthtip #skintip #skincareobsessed #skinroutine #skinbycarie #organic #natural #vegan #whole30 #healthylifestyle

The face you make when you see someone at the gym NOT put their weights away😉
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#fittip - if you can lift them up you can put them back 😜
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Don’t be that guy! 😉
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Ok, kidding aside....Gym etiquette is pretty simple😉
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Clean up after yourself if you leave sweat behind. Don’t walk on peoples mats they have out. Don’t walk in front of the mirror if someone is working out. And don’t hog the equipment and play on your phone between sets. Oh and let people work in if you plan to be resting a bit between sets!
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Let’s make the gym experience good for everyone and play nice mmmmmmkay? 😉
—
Ps.... I work out at my own private studio most of the time so I don’t have problems, but when I go to the gym (which y’all know I go to the @bozemanhotsprings , it makes the experience so much better when people just know the basics of gym etiquette. So tag a friend if they could use some tips😜
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#gymtips #gymetiquette #athleisure #gymmotivation #fitnesstips #fitspiration #bozemanhotsprings #bozeman #girlswhosquat #girlpower #getstrong #bodybuilding #fitmoms #fitmomlife #gymlife #benice #playnice #fitover40 #fitness #workoutmotivation #athleta #athleticwear #girlswholift #gym #beyondimagefitness #onlinetrainer #montana

The face you make when you see someone at the gym NOT put their weights away😉

#fittip - if you can lift them up you can put them back 😜

Don’t be that guy! 😉

Ok, kidding aside....Gym etiquette is pretty simple😉

Clean up after yourself if you leave sweat behind. Don’t walk on peoples mats they have out. Don’t walk in front of the mirror if someone is working out. And don’t hog the equipment and play on your phone between sets. Oh and let people work in if you plan to be resting a bit between sets!

Let’s make the gym experience good for everyone and play nice mmmmmmkay? 😉

Ps.... I work out at my own private studio most of the time so I don’t have problems, but when I go to the gym (which y’all know I go to the @bozemanhotsprings , it makes the experience so much better when people just know the basics of gym etiquette. So tag a friend if they could use some tips😜
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#gymtips #gymetiquette #athleisure #gymmotivation #fitnesstips #fitspiration #bozemanhotsprings #bozeman #girlswhosquat #girlpower #getstrong #bodybuilding #fitmoms #fitmomlife #gymlife #benice #playnice #fitover40 #fitness #workoutmotivation #athleta #athleticwear #girlswholift #gym #beyondimagefitness #onlinetrainer #montana

My new favorite snack: "Peanut Butter" with fruit or toast. 1 minute prep time.
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Peanut Butter: 190 Calories per 2tbsp (Which we all use WAY more than that.
PB2: 50 calories per 2tbsp.
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Mix PB2 with a small amount of water in a bowl, whisk and BOOM - you’ve got home made peanut butter. Add cacao, vanilla exctract, cinnamon, chia seeds - anything you want and leave in the fridge to use throughout the day or couple days.
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TRUSTTT me. This tastes amazing and the calories are insanely low.
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#Fitness #Trainer #PersonalTrainer #FitTip #Gym #GymOwner #Vegan #PlantBased #VeganFitness #PlantBasedFitness #BodyBuilding #CleanEating #LA #NorthHollywood

My new favorite snack: "Peanut Butter" with fruit or toast. 1 minute prep time.
-
Peanut Butter: 190 Calories per 2tbsp (Which we all use WAY more than that.
PB2: 50 calories per 2tbsp.
-
Mix PB2 with a small amount of water in a bowl, whisk and BOOM - you’ve got home made peanut butter. Add cacao, vanilla exctract, cinnamon, chia seeds - anything you want and leave in the fridge to use throughout the day or couple days.
-
TRUSTTT me. This tastes amazing and the calories are insanely low.
-
#Fitness #Trainer #PersonalTrainer #FitTip #Gym #GymOwner #Vegan #PlantBased #VeganFitness #PlantBasedFitness #BodyBuilding #CleanEating #LA #NorthHollywood

Old myths die hard and one myth that refuses to die is that the knees shouldn’t travel forward past the toes during a squat 🤦🏻‍♂️
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This myth likely started with an old study from 2003 that was cherry picked 🍒 The study looked at how joint torques at the knees and hips change when you restrict the knee to travel forward during a squat.
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What they found was that by restricting the knee to travel forward, it shifted the stress from the knees to the hips and lower back. Results did show a small decrease in knee torque, but hip torque was greatly increased 👀 That means that the hip and lower back musculature have to work a lot harder and are at risk of injury when you restrict the knee to travel forward during a squat ❌
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It’s true that anterior knee stress increases as the knees come forward during a squat, but it is important to know that the amount of stress from the knees going slightly in front of the toes is still well within the limits of what the knee can handle ✅
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In order to reach full depth in the squat, the knees almost always have to move forward past the toes. That’s actually the only way you’re going to keep the barbell over mid-foot and reach proper depth 💁🏻‍♂️
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Anthropometrics❗️
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Your body proportions will significantly change your mechanics during different movements. If you have a longer femur and/or limited dorsiflexion you need to push the hips back more and also lean forward more. On the other hand, if you have a longer torso and/or shorter femur you need to push the hips back very little and don’t need to lean forward as much.
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@dejangrujcic 
@valkyrie_gym

Old myths die hard and one myth that refuses to die is that the knees shouldn’t travel forward past the toes during a squat 🤦🏻‍♂️
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This myth likely started with an old study from 2003 that was cherry picked 🍒 The study looked at how joint torques at the knees and hips change when you restrict the knee to travel forward during a squat.
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What they found was that by restricting the knee to travel forward, it shifted the stress from the knees to the hips and lower back. Results did show a small decrease in knee torque, but hip torque was greatly increased 👀 That means that the hip and lower back musculature have to work a lot harder and are at risk of injury when you restrict the knee to travel forward during a squat ❌
.
It’s true that anterior knee stress increases as the knees come forward during a squat, but it is important to know that the amount of stress from the knees going slightly in front of the toes is still well within the limits of what the knee can handle ✅
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In order to reach full depth in the squat, the knees almost always have to move forward past the toes. That’s actually the only way you’re going to keep the barbell over mid-foot and reach proper depth 💁🏻‍♂️
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Anthropometrics❗️
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Your body proportions will significantly change your mechanics during different movements. If you have a longer femur and/or limited dorsiflexion you need to push the hips back more and also lean forward more. On the other hand, if you have a longer torso and/or shorter femur you need to push the hips back very little and don’t need to lean forward as much.
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@dejangrujcic
@valkyrie_gym

When you’ve got no one to blame for your programming but yourself... 🤮
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Had 20 reps in mind, did 21 just to get one up on myself. I win! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That was gross. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wednesdaymotivation #squatfordays #allthesquats #quadsworkout #legday🍑

When you’ve got no one to blame for your programming but yourself... 🤮
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Had 20 reps in mind, did 21 just to get one up on myself. I win! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That was gross. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wednesdaymotivation #squatfordays #allthesquats #quadsworkout #legday 🍑

Tips for early morning gym-goers 💪🏼⠀
⠀
1️⃣ Lay out your clothes the night before. Eliminate the number of decisions you have to make when you wake up!⠀
⠀
2️⃣ Prep any food or drinks the night before so you can grab and go out the door⠀
⠀
3️⃣ Know what you’re doing in the gym before you get there. Have a plan. ⠀
⠀
4️⃣ Get enough sleep. Getting to the gym early isn’t going to benefit you if you’re sleep deprived. Go to bed early 😴 ⠀
⠀
5️⃣ If you want to start working out early in the morning but struggle waking up, start small. Set your alarm 15 minutes early and keep increasing each week. You can train your body to adjust in just a few weeks of waking up a few minutes earlier. ⠀
⠀
I’m curious, do you guys prefer working out early in the morning or at night?! 👇🏼

Tips for early morning gym-goers 💪🏼⠀

1️⃣ Lay out your clothes the night before. Eliminate the number of decisions you have to make when you wake up!⠀

2️⃣ Prep any food or drinks the night before so you can grab and go out the door⠀

3️⃣ Know what you’re doing in the gym before you get there. Have a plan. ⠀

4️⃣ Get enough sleep. Getting to the gym early isn’t going to benefit you if you’re sleep deprived. Go to bed early 😴 ⠀

5️⃣ If you want to start working out early in the morning but struggle waking up, start small. Set your alarm 15 minutes early and keep increasing each week. You can train your body to adjust in just a few weeks of waking up a few minutes earlier. ⠀

I’m curious, do you guys prefer working out early in the morning or at night?! 👇🏼

I love my brother. Would fight to the ends of the earth for him (& my kids). But we don’t see eye to eye. It for a while was bringing pain as we would constantly argue....him telling me I’m wrong and me going right back st him.
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But God convicted me. I need to love and be an example. Not only to my brother but to my kids.
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There is so much hate and anger out in this world. And it’s coming from every direction. #Christians, #atheists, #Muslim, #breastfeeding moms, non breastfeeding moms, men, women....Dude I could go on but you get my drift.
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God calls us to love and be an example. Does it mean brushing off a biting remark? Yes. Does it mean biting your tongue when something does/says something stupid? Yup.
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Here’s your #fittipoftheday: love and be an example. God calls us to love, what does that mean? To show the love God has for us to others. No matter what they believe, feel, love. God is the judge not us.
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God calls us to love and be an example. An example of God’s love yes, but of what God calls us to do - to our kids. All this hate has only one way of spreading. Parent to child. Change that folks. .
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Be the change God calls you to be. Love. Be an example.
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#healthylifestyle #fit #fittip #fittips #judgenot #God #love #faith #hope #bethechange #beanexample #healthylife #amen #Godlovesyou #Jesus #truth #fitmom #whatimlearning #healthblog #fitnessblog #christianblog #blog

I love my brother. Would fight to the ends of the earth for him (& my kids). But we don’t see eye to eye. It for a while was bringing pain as we would constantly argue....him telling me I’m wrong and me going right back st him.
.
.
But God convicted me. I need to love and be an example. Not only to my brother but to my kids.
.
.
There is so much hate and anger out in this world. And it’s coming from every direction. #Christians , #atheists , #Muslim , #breastfeeding moms, non breastfeeding moms, men, women....Dude I could go on but you get my drift.
.
.
God calls us to love and be an example. Does it mean brushing off a biting remark? Yes. Does it mean biting your tongue when something does/says something stupid? Yup.
.
.
Here’s your #fittipoftheday : love and be an example. God calls us to love, what does that mean? To show the love God has for us to others. No matter what they believe, feel, love. God is the judge not us.
.
.
God calls us to love and be an example. An example of God’s love yes, but of what God calls us to do - to our kids. All this hate has only one way of spreading. Parent to child. Change that folks. .
.
Be the change God calls you to be. Love. Be an example.
.
.
.
.
.
#healthylifestyle #fit #fittip #fittips #judgenot #God #love #faith #hope #bethechange #beanexample #healthylife #amen #Godlovesyou #Jesus #truth #fitmom #whatimlearning #healthblog #fitnessblog #christianblog #blog

Week 2 of cut ... calories a still High and workout are intens 💪 thats how i like it🤩
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#bodypositivity #healthyfood #fitness #workout #fittip #fitfam #fitdk #health #sundhed #sundlivstill #træning #fittip #healthylifestyle #weightloss #fatloss #musclegain #buildingbooty

Week 2 of cut ... calories a still High and workout are intens 💪 thats how i like it🤩
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#bodypositivity #healthyfood #fitness #workout #fittip #fitfam #fitdk #health #sundhed #sundlivstill #træning #fittip #healthylifestyle #weightloss #fatloss #musclegain #buildingbooty

Not sure what to do to strengthen your core?
Give this workout a go. It targets your lower and upper abdominal muscles and your obliques.💥 #Fittip : to further the fat burning, finish up with some hiit. 
10-15 seconds break in between each set, depends on your fitness level.

Screenshot or save for later !

#absworkout
#obliques #fitness #fitlife #fitnesdlifestyle
#fit #health #homeworkout #healthylifestlye
#healthylife #kingdomfit #758🇱🇨🇱🇨 #letsgoo #islandfitness #stlucia #hiit #hiitburn

Not sure what to do to strengthen your core?
Give this workout a go. It targets your lower and upper abdominal muscles and your obliques.💥 #Fittip : to further the fat burning, finish up with some hiit.
10-15 seconds break in between each set, depends on your fitness level.

Screenshot or save for later !

#absworkout
#obliques #fitness #fitlife #fitnesdlifestyle
#fit #health #homeworkout #healthylifestlye
#healthylife #kingdomfit #758 🇱🇨🇱🇨 #letsgoo #islandfitness #stlucia #hiit #hiitburn

Appreciate that you can. ⁣
⁣
If you are someone who is able to exercise, move and better your health and fitness then you should make the most of it and do it. ⁣
⁣
It is something we can easily take for granted. ⁣
⁣
I am not saying you have to smash the gym 5 days a week but you could move more. ⁣
⁣
Simple things like walking to work, walking on your lunch break, meet a friend for a walk, walking up the stairs, walking to the gym. ⁣
⁣
Enjoy the feeling of being able to move/exercise. It is good for you! ⁣
⁣
#wednesday #humpday #move #walk #run #train #exercise #gym #justdoit #workout #justdoit #pushyourself #neatup247 #fitness #health #instafit #fitness #fittip #personaltrainer #london #hampstead #femalesfitnessandfood #carolinelangmeadpersonaltraining

Appreciate that you can. ⁣

If you are someone who is able to exercise, move and better your health and fitness then you should make the most of it and do it. ⁣

It is something we can easily take for granted. ⁣

I am not saying you have to smash the gym 5 days a week but you could move more. ⁣

Simple things like walking to work, walking on your lunch break, meet a friend for a walk, walking up the stairs, walking to the gym. ⁣

Enjoy the feeling of being able to move/exercise. It is good for you! ⁣

#wednesday #humpday #move #walk #run #train #exercise #gym #justdoit #workout #justdoit #pushyourself #neatup247 #fitness #health #instafit #fitness #fittip #personaltrainer #london #hampstead #femalesfitnessandfood #carolinelangmeadpersonaltraining

#beastmode #fuelledbychocolate .
Although I had an active Easter it also included a large amount of indulgent food, (a Shit tonne of) alcohol and CHOCOLATE!! Both @leighhughes2 and me weighed two kgs heavier on Monday 😅
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It's very easy to get into the 'I fell off the wagon. . . f*** the wagon' mentality but instead take some baby steps away from the dark side
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💧focus on drinking plenty of water 💪do some exercise, any movement you enjoy 🍠focus on getting your 5+ a day
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If you keep it simple and work back to good habits you'll be back on that metaphorical wagon in no time

#beastmode #fuelledbychocolate .
Although I had an active Easter it also included a large amount of indulgent food, (a Shit tonne of) alcohol and CHOCOLATE!! Both @leighhughes2 and me weighed two kgs heavier on Monday 😅
.
.
It's very easy to get into the 'I fell off the wagon. . . f*** the wagon' mentality but instead take some baby steps away from the dark side
.
.
💧focus on drinking plenty of water 💪do some exercise, any movement you enjoy 🍠focus on getting your 5+ a day
.
.
If you keep it simple and work back to good habits you'll be back on that metaphorical wagon in no time

• • •
YOU are capable of doing 
anything you put your mind to and
YOU can attain absolute full happiness
by simply having a positive and right mindset.
NEVER forget it.
So be you- be unapologetically YOU💖😊
———————————————————————
#fitness #fit #fitgirl #fitnessjourney #health #fitnessmotivation #fitlife #gym #workout #successquote #believeinyourself #fittip #workoutmotivation #workhard #dreamitdoit #motivationalquote #inspirationalquotes #flex #happiness #motivateyourself #healthylifestyle #positivevibes #fitfam #goodvibes #workhard #gymshark #gymsharkwomen

• • •
YOU are capable of doing
anything you put your mind to and
YOU can attain absolute full happiness
by simply having a positive and right mindset.
NEVER forget it.
So be you- be unapologetically YOU💖😊
———————————————————————
#fitness #fit #fitgirl #fitnessjourney #health #fitnessmotivation #fitlife #gym #workout #successquote #believeinyourself #fittip #workoutmotivation #workhard #dreamitdoit #motivationalquote #inspirationalquotes #flex #happiness #motivateyourself #healthylifestyle #positivevibes #fitfam #goodvibes #workhard #gymshark #gymsharkwomen

🏋️ESTABILIDAD ESCAPULAR ESPECÍFICA
💪Durante las fases de tiron y recepción de la barra en la práctica de levantamiento olímpico es común de ver la perdida de los hombros en antepulsion, utilizamos estas variantes de ejercicios con banda elástica trabajando la estabilidad escapular, buscar la rotación externa de hombros y la aducción y descenso de las Escapulas. 🔥La banda elástica se sostiene en el rack por debajo de la línea de las rodillas para aumentar la activación de los aductores y depresores escapulares cuando el tronco tiende a la horizontal. 
@olyteam_latam @olyteam @unidosupro @weightlifting_training_program
@martinpazzaglia_21

🏋️ESTABILIDAD ESCAPULAR ESPECÍFICA
💪Durante las fases de tiron y recepción de la barra en la práctica de levantamiento olímpico es común de ver la perdida de los hombros en antepulsion, utilizamos estas variantes de ejercicios con banda elástica trabajando la estabilidad escapular, buscar la rotación externa de hombros y la aducción y descenso de las Escapulas. 🔥La banda elástica se sostiene en el rack por debajo de la línea de las rodillas para aumentar la activación de los aductores y depresores escapulares cuando el tronco tiende a la horizontal.
@olyteam_latam @olyteam @unidosupro @weightlifting_training_program
@martinpazzaglia_21

Refreshing water flavors 💚 #fittip #h2o #weightloss #livefit #itworks

Refreshing water flavors 💚 #fittip #h2o #weightloss #livefit #itworks

Strength Culture Internship 4.0 is wrapped up! Thanks to the boys for an incredible 14 weeks of learning, discussion, application and reflection. Go fly, you eagles.
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To book your assessment PM the page or reach us through the links in our bio. #strengthculture #huntprogression.
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#strength #strengthandconditioning #strong #fittip #mobility #stability #powerlifting #strengthtraining #strengthandconditioning #coaching #gym #gymtip #strengthcoach #squat #benchpress #sportsperformance #athleticperformance #movement #deadlift #functionaltraining #assessment #weightlifting #training #anatomy #fitnesstip

Strength Culture Internship 4.0 is wrapped up! Thanks to the boys for an incredible 14 weeks of learning, discussion, application and reflection. Go fly, you eagles.
.
To book your assessment PM the page or reach us through the links in our bio. #strengthculture #huntprogression .
.
#strength #strengthandconditioning #strong #fittip #mobility #stability #powerlifting #strengthtraining #strengthandconditioning #coaching #gym #gymtip #strengthcoach #squat #benchpress #sportsperformance #athleticperformance #movement #deadlift #functionaltraining #assessment #weightlifting #training #anatomy #fitnesstip

Fittip Tuesday! Breathing during exercise to avoid passing out.
The Valsalva maneuver is not very well known, but it's effects sure are!
Be safe!

Fittip Tuesday! Breathing during exercise to avoid passing out.
The Valsalva maneuver is not very well known, but it's effects sure are!
Be safe!

must 💙 books

Share what you're currently reading or your favourite classics. Have a book that changed your life? Comment below we want to hear all about it!

#worldbookday

must 💙 books

Share what you're currently reading or your favourite classics. Have a book that changed your life? Comment below we want to hear all about it!

#worldbookday

I really need to get better at this because sometimes I don’t make time for stretching at the end of my workouts, and Stretching is an important component of fitness. I’ve been sick for a couple of days and haven’t worked out but yesterday and today did some stretch sessions and felt great!! 💜💜
We should always take time to perform a good stretch after working out because it can help increase mobility and range of motion, improve posture, and enhance muscular relaxation and recovery. It also helps you to mentally relax before going back to do life.
💪🏼Do you feel a difference when you stretch after your workout?
-
🇪🇸🇻🇪
Esto es algo en lo que yo necesito mejorar porque a veces me salto el estiramiento al final de mis entrenamientos, y el estiramiento es un componente importante del fitness. Estos días no me he sentido bien y lo he hecho ejercicio pero ayer y hoy hice unas sesiones de estiramiento y me sentí súper rico. 💜💜
Siempre debemos tomar tiempo para realizar un buen estiramiento después de hacer ejercicio, ya que puede ayudar a aumentar la movilidad y el rango de movimiento, mejorar la postura y la relajación y recuperación muscular. También te ayuda a relajarte mentalmente antes de volver a la “realidad”.
🔥🔥
¿Sientes alguna diferencia cuando estiras después de tu entrenamiento?
-
-
-📸 @cexarmusic -
-
#bostontrainer #bostonfitness #fittip #fitgirl #motivation #fitnessmotivation #fitsporation #ejercicioencasa #entrenaencasa #homeworkout #healthyhabit #comesaludable #light #fatburn #fatlose #ejercicio #fitness #fit #workout #training #motivación  #stretch #yoga #stretching #myfabletics #moveinfabletics

I really need to get better at this because sometimes I don’t make time for stretching at the end of my workouts, and Stretching is an important component of fitness. I’ve been sick for a couple of days and haven’t worked out but yesterday and today did some stretch sessions and felt great!! 💜💜
We should always take time to perform a good stretch after working out because it can help increase mobility and range of motion, improve posture, and enhance muscular relaxation and recovery. It also helps you to mentally relax before going back to do life.
💪🏼Do you feel a difference when you stretch after your workout?
-
🇪🇸🇻🇪
Esto es algo en lo que yo necesito mejorar porque a veces me salto el estiramiento al final de mis entrenamientos, y el estiramiento es un componente importante del fitness. Estos días no me he sentido bien y lo he hecho ejercicio pero ayer y hoy hice unas sesiones de estiramiento y me sentí súper rico. 💜💜
Siempre debemos tomar tiempo para realizar un buen estiramiento después de hacer ejercicio, ya que puede ayudar a aumentar la movilidad y el rango de movimiento, mejorar la postura y la relajación y recuperación muscular. También te ayuda a relajarte mentalmente antes de volver a la “realidad”.
🔥🔥
¿Sientes alguna diferencia cuando estiras después de tu entrenamiento?
-
-
-📸 @cexarmusic -
-
#bostontrainer #bostonfitness #fittip #fitgirl #motivation #fitnessmotivation #fitsporation #ejercicioencasa #entrenaencasa #homeworkout #healthyhabit #comesaludable #light #fatburn #fatlose #ejercicio #fitness #fit #workout #training #motivación #stretch #yoga #stretching #myfabletics #moveinfabletics

🔲Creating B A L A N C E🔳
•
Building single leg strength is fundamental - creating balance between the two extremities requires focus.
•
Sometimes clients will come up to me and notice a distinct strength difference between one limb and the other - whether that’s due to injury or just happened overtime.
•
Movements like the curtsy lunge are a great way to detect areas of weakness or asymmetries between each leg.
•
 Building strength by loading unilateral movements will only help with strength and stability during double leg exercises, as well as decrease likelihood of compensation!
•
What are some of your favorite single leg exercises?
•
#lunges #stability #singleleg #balance #legday #curtsylunge #kettlebellworkout #fittip #strengthtraining #squat #personaltrainer #physicaltherapist #pt #fitness #workout #cltfitness #queencity #hips #balance #girlswholift

🔲Creating B A L A N C E🔳

Building single leg strength is fundamental - creating balance between the two extremities requires focus.

Sometimes clients will come up to me and notice a distinct strength difference between one limb and the other - whether that’s due to injury or just happened overtime.

Movements like the curtsy lunge are a great way to detect areas of weakness or asymmetries between each leg.

Building strength by loading unilateral movements will only help with strength and stability during double leg exercises, as well as decrease likelihood of compensation!

What are some of your favorite single leg exercises?

#lunges #stability #singleleg #balance #legday #curtsylunge #kettlebellworkout #fittip #strengthtraining #squat #personaltrainer #physicaltherapist #pt #fitness #workout #cltfitness #queencity #hips #balance #girlswholift

Another incredible '𝐙.𝐄.𝐍. 𝐅𝐨𝐨𝐝𝐬' Transformation! Kim has lost almost 100lbs on her Z.E.N. Foods’ customized meal plan! 👏🏼⭐️
Z.E.N. Foods services Southern California, San Francisco, San Jose and surrounding areas, as well as Las Vegas and Phoenix! Call 310.205.9368 or email info@zenfoods.com to confirm whether we deliver to your zip code and ask for the introductory discount for your first order! #ZENFoods

Another incredible '𝐙.𝐄.𝐍. 𝐅𝐨𝐨𝐝𝐬' Transformation! Kim has lost almost 100lbs on her Z.E.N. Foods’ customized meal plan! 👏🏼⭐️
Z.E.N. Foods services Southern California, San Francisco, San Jose and surrounding areas, as well as Las Vegas and Phoenix! Call 310.205.9368 or email info@zenfoods.com to confirm whether we deliver to your zip code and ask for the introductory discount for your first order! #ZENFoods

Cardio is a WONDERFUL tool to use when trying to lose fat.⁣
⁣
But, the realiy is that fitting in cardio sessions can be difficult for some with crazy schedules. So if you want to give fat loss a go without any cardio, you need to watch a few things:⁣
⁣
-Make sure you're ACTUALLY eating in a deficit. This means tracking your food closely, but don't drop it too much too soon.⁣
⁣
-Eat about .8-1g of protein per lb of body weight. Higher protein will help support muscle retention and help with hunger.⁣
⁣
-Since you aren't doing cardio, you really need to make sure you're making the most our of your resistance training sessions.⁣ Go hard, and go heavy. Eating in a deficit or 'dieting' is not an out to let up on training intensity.
⁣
-Tracking your steps and moving your body go together. As you diet, your 'resting metabolic rate' or RMR decreases. By default, you move around less as your body adapts to the diet! So being mindful of your NEAT (non-exercises activity thermogenesis) will help support fat loss.⁣
⁣
-Put on your patience pants! Losing fat takes time, but can take even longer when you are not increasing any other activity - such as not adding in cardio to your routine. You can expect it to take much longer, so you need to be patient and track your progress - such as photos, measurements, and average weights.⁣
⁣
Fat loss without cardio CAN be done! The same principles apply, except patience will be an even bigger component. however, it CAN be done.⁣
⁣
#flexibledieting #theflexibledieting #flexibledietinglifestyle #macrosonpoint #getfit #getfitforlife #iifym #fitnesstips #macros #macrostrong ⁣
 #motivation #fitfam #fitspo #health #exercise #instafit  #fittip #weightloss #fatloss #motivation #progress ⁣#fatloss⁣

Cardio is a WONDERFUL tool to use when trying to lose fat.⁣

But, the realiy is that fitting in cardio sessions can be difficult for some with crazy schedules. So if you want to give fat loss a go without any cardio, you need to watch a few things:⁣

-Make sure you're ACTUALLY eating in a deficit. This means tracking your food closely, but don't drop it too much too soon.⁣

-Eat about .8-1g of protein per lb of body weight. Higher protein will help support muscle retention and help with hunger.⁣

-Since you aren't doing cardio, you really need to make sure you're making the most our of your resistance training sessions.⁣ Go hard, and go heavy. Eating in a deficit or 'dieting' is not an out to let up on training intensity.

-Tracking your steps and moving your body go together. As you diet, your 'resting metabolic rate' or RMR decreases. By default, you move around less as your body adapts to the diet! So being mindful of your NEAT (non-exercises activity thermogenesis) will help support fat loss.⁣

-Put on your patience pants! Losing fat takes time, but can take even longer when you are not increasing any other activity - such as not adding in cardio to your routine. You can expect it to take much longer, so you need to be patient and track your progress - such as photos, measurements, and average weights.⁣

Fat loss without cardio CAN be done! The same principles apply, except patience will be an even bigger component. however, it CAN be done.⁣

#flexibledieting #theflexibledieting #flexibledietinglifestyle #macrosonpoint #getfit #getfitforlife #iifym #fitnesstips #macros #macrostrong
#motivation #fitfam #fitspo #health #exercise #instafit #fittip #weightloss #fatloss #motivation #progress#fatloss

SPRING SALE at the Beaches this Saturday and Sunday. See you all there!

SPRING SALE at the Beaches this Saturday and Sunday. See you all there!

🥦 🥕HIDE YOUR VEGGIES - Getting enough veggies can be a real struggle for many, especially if you really don't like them.

Hide them in meals by blending them into pasta sauces, soups or enchilada sauce. #GoinGood FitTip #EatYourVeggies
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#fittip #fitness #workout #fitnessmotivation #motivation #gym #fitfam #gymlife #health #abs #fit #strength #fitlife #fitspo  #cardio #strengthtraining #healthy  #strengthandconditioning #goals #healthtip #instafit #weightlifting #movement #strengthcoach #noexcuses #healthylifestyle #newportbeach #GoGoodGuru

🥦 🥕HIDE YOUR VEGGIES - Getting enough veggies can be a real struggle for many, especially if you really don't like them.

Hide them in meals by blending them into pasta sauces, soups or enchilada sauce. #GoinGood FitTip #EatYourVeggies
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#fittip #fitness #workout #fitnessmotivation #motivation #gym #fitfam #gymlife #health #abs #fit #strength #fitlife #fitspo #cardio #strengthtraining #healthy #strengthandconditioning #goals #healthtip #instafit #weightlifting #movement #strengthcoach #noexcuses #healthylifestyle #newportbeach #GoGoodGuru

Throwing a small wedge under your heels can really increase the drive through your heels and help fire the right muscle fibers while squatting. Trainer: @erikmarthaler Client: @slomarealestate

Throwing a small wedge under your heels can really increase the drive through your heels and help fire the right muscle fibers while squatting. Trainer: @erikmarthaler Client: @slomarealestate

TRUST YOUR GUT. ⁣
⁣
This saying is applicable to a lot of things in life but today, I’m talking about your actual GUT. I’m talking about BLOATING. ⁣
⁣
Bloating commonly occurs when there is a build up of gas in the GI tract. ⁣
⁣
Bloating can cause your stomach to look larger than usual, and can be uncomfortable (and for me, very un-motivating).⁣
⁣
Some quick tips to relieve bloating:⁣
⁣
-Go for a walk or workout! Any type of activity helps.⁣
⁣
-Yoga/stretching (child’s pose & happy baby).⁣
⁣
-Abdominal massage.⁣
⁣
-Taking a warm bath.⁣
⁣
Long term fixes for bloating:⁣
⁣
-Increase your fiber intake.⁣
⁣
-STOP DRINKING POP or limit it if you cannot completely stop.⁣
⁣
-Avoid/limit gum (the sugar alcohols can cause bloating).⁣
⁣
-Become more active every day.⁣
⁣
-Eat at regular intervals (this was a game changer for me).⁣
⁣
-Try probiotics.⁣
⁣
-Limit salt intake.⁣
⁣
I drank a coke yesterday for the first time in forever and my abs are literally MIA. 🤯

#bloating #bloatedbelly #bloatingtips #fittips #fittip #sodapop #gymsharkleggings #nikesportswear #nikesportsbra #highponytail #fitspogirl #fitspo #motivation💪 ⁣

TRUST YOUR GUT. ⁣

This saying is applicable to a lot of things in life but today, I’m talking about your actual GUT. I’m talking about BLOATING. ⁣

Bloating commonly occurs when there is a build up of gas in the GI tract. ⁣

Bloating can cause your stomach to look larger than usual, and can be uncomfortable (and for me, very un-motivating).⁣

Some quick tips to relieve bloating:⁣

-Go for a walk or workout! Any type of activity helps.⁣

-Yoga/stretching (child’s pose & happy baby).⁣

-Abdominal massage.⁣

-Taking a warm bath.⁣

Long term fixes for bloating:⁣

-Increase your fiber intake.⁣

-STOP DRINKING POP or limit it if you cannot completely stop.⁣

-Avoid/limit gum (the sugar alcohols can cause bloating).⁣

-Become more active every day.⁣

-Eat at regular intervals (this was a game changer for me).⁣

-Try probiotics.⁣

-Limit salt intake.⁣

I drank a coke yesterday for the first time in forever and my abs are literally MIA. 🤯

#bloating #bloatedbelly #bloatingtips #fittips #fittip #sodapop #gymsharkleggings #nikesportswear #nikesportsbra #highponytail #fitspogirl #fitspo #motivation 💪 ⁣

Try this at the end of your arm day or just for forearms. Use a thumbless Grip.. Taken off the page of @coacheugeneteo . 
Bring on some intense pumps throughout the forearm and into the lower bicep. 
This is done w one end in a land mine attachment on the floor. You can find multiple ways to set this up. . #brachialis #forearm #tip #fittip #bodybuilding #fitnessmotivation #fitnesspoynters #arms #muscle #musclepump

Try this at the end of your arm day or just for forearms. Use a thumbless Grip.. Taken off the page of @coacheugeneteo .
Bring on some intense pumps throughout the forearm and into the lower bicep.
This is done w one end in a land mine attachment on the floor. You can find multiple ways to set this up. . #brachialis #forearm #tip #fittip #bodybuilding #fitnessmotivation #fitnesspoynters #arms #muscle #musclepump

⁣While you’re all in the gym trying to look good for the summer, don’t forget that you should be training for life, as well! Don’t ONLY train for aesthetics. Train for strength, for improving brain function, for making your bones healthier, for putting on muscle and build endurance that will make you feel young for as long as possible.  For longevity & overall health🤘🏼⠀
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#inspire #motivate #personaltrainer #nikepro #fitchicks #fitness #shelifts #girlsthatlift #workout #gym #fittip #happy #longevity #trainforlife

⁣While you’re all in the gym trying to look good for the summer, don’t forget that you should be training for life, as well! Don’t ONLY train for aesthetics. Train for strength, for improving brain function, for making your bones healthier, for putting on muscle and build endurance that will make you feel young for as long as possible. For longevity & overall health🤘🏼⠀






#inspire #motivate #personaltrainer #nikepro #fitchicks #fitness #shelifts #girlsthatlift #workout #gym #fittip #happy #longevity #trainforlife

Here is your Wednesday morning reminder to MOVE! 🏊‍♀️🤸‍♀️🏃‍♀️⠀
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DAILY Movement really is the ingredient that our body needs to thrive! It has so many benefits and has the ability to TOTALLY reset your mood and day! ⠀
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To get results and feel AMAZING you don’t need to be exercising for hours, you don’t even need to be sweat dripping and you don't need any fancy gear at all! ⠀
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It’s all about fitting in little bits of movement where you can.. ⠀
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Because a little bit here and there every single day adds up! 💕⠀
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Be sure to move today! #aimn #aimntribe

Here is your Wednesday morning reminder to MOVE! 🏊‍♀️🤸‍♀️🏃‍♀️⠀

DAILY Movement really is the ingredient that our body needs to thrive! It has so many benefits and has the ability to TOTALLY reset your mood and day! ⠀

To get results and feel AMAZING you don’t need to be exercising for hours, you don’t even need to be sweat dripping and you don't need any fancy gear at all! ⠀

It’s all about fitting in little bits of movement where you can.. ⠀

Because a little bit here and there every single day adds up! 💕⠀

Be sure to move today! #aimn #aimntribe

3 Tip Tuesday Time! Here are 3 common stretching mistakes to try to avoid👇
—
1️⃣ Stretching before warming up. A common misconception is that if you have stretched, the body is ready to workout. Stretching is not the same as warming up! 
2️⃣ Stretching too far. Pushing muscles beyond their ability can lead to injury, such as tears.
3️⃣ Not stretching at all. When stretching is done properly, it can help prevent future injuries and lead to better posture.
—
Tune in next week for another installment of 3 Tip Tuesday! ⭕️

3 Tip Tuesday Time! Here are 3 common stretching mistakes to try to avoid👇

1️⃣ Stretching before warming up. A common misconception is that if you have stretched, the body is ready to workout. Stretching is not the same as warming up!
2️⃣ Stretching too far. Pushing muscles beyond their ability can lead to injury, such as tears.
3️⃣ Not stretching at all. When stretching is done properly, it can help prevent future injuries and lead to better posture.

Tune in next week for another installment of 3 Tip Tuesday! ⭕️

It's important to change up your exercises in the gym to hit other muscle fibers & challenge yourself.  Here we are doing smith machine split reverse lunges with a knee lift.  3 sets, 12-15 reps each leg. #fittip #fitbodiespersonaltraining #fitmoms #momswholift #challengeyourself #changeupyourworkout #progress #goals #splitlunges #nasmpersonaltrainer #legdayworkout

It's important to change up your exercises in the gym to hit other muscle fibers & challenge yourself. Here we are doing smith machine split reverse lunges with a knee lift. 3 sets, 12-15 reps each leg. #fittip #fitbodiespersonaltraining #fitmoms #momswholift #challengeyourself #changeupyourworkout #progress #goals #splitlunges #nasmpersonaltrainer #legdayworkout

ACTIVE RECOVERY🧘‍♀️ -
I can’t tell you how many times I have just needed a different scenery or just maybe needed more of an active recovery day to get more excited about getting my regular workouts again and needing that break my body and mind needs to help me feel refreshed and feeling inspired again with my #fitnessjourney
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My #fittip for you today is THINK 🤔OUTSIDE THE BOX🙌🏼
Listen to your body When it gets to that point where working out at the Gym or from Home just feels like a rut or non motivating/monotonous then it’s time to switch it up! 👍💯
-
❇️As seen on this video, sometimes I just need fresh air and ☀️ so I go for a walk outside around the lake by our house and involve my family💕 do fun things like let’s do 30 jumping jacks, 30 mtn climbers and 10 push ups at every bench stop along the way.
Plus it gets the whole family involved and active👍
❇️Sometimes I’ll try a new class:
 a while ago I took up a 9round gym class which was a combo of boxing 🥊 and HIIT
❇️I’ve also tried taking a yoga 🧘‍♀️ class and learned I’m not flexible but it was fun to try it out 🙌🏼
❇️if you have access to hikes then go on a hike with you friends, family or by yourself just take sometime to take a break from hustle and hustle!
-
Active recovery or taking it down a notch weekly not only helps your muscles recover but can help you psychologically recover from the stresses of daily training while still maintaining fitness levels and if anything helps you improve! And get stronger 💪🏼
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How do you active recovery/ switch things up? 👇
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#activerecovery #changeofscenery #lowimpactworkout #outdoorworkouts 
#cardio #healthylifestyle #fitmom #stayactive #activefamily #breakfromroutine #fitfamily

ACTIVE RECOVERY🧘‍♀️ -
I can’t tell you how many times I have just needed a different scenery or just maybe needed more of an active recovery day to get more excited about getting my regular workouts again and needing that break my body and mind needs to help me feel refreshed and feeling inspired again with my #fitnessjourney
-
My #fittip for you today is THINK 🤔OUTSIDE THE BOX🙌🏼
Listen to your body When it gets to that point where working out at the Gym or from Home just feels like a rut or non motivating/monotonous then it’s time to switch it up! 👍💯
-
❇️As seen on this video, sometimes I just need fresh air and ☀️ so I go for a walk outside around the lake by our house and involve my family💕 do fun things like let’s do 30 jumping jacks, 30 mtn climbers and 10 push ups at every bench stop along the way.
Plus it gets the whole family involved and active👍
❇️Sometimes I’ll try a new class:
a while ago I took up a 9round gym class which was a combo of boxing 🥊 and HIIT
❇️I’ve also tried taking a yoga 🧘‍♀️ class and learned I’m not flexible but it was fun to try it out 🙌🏼
❇️if you have access to hikes then go on a hike with you friends, family or by yourself just take sometime to take a break from hustle and hustle!
-
Active recovery or taking it down a notch weekly not only helps your muscles recover but can help you psychologically recover from the stresses of daily training while still maintaining fitness levels and if anything helps you improve! And get stronger 💪🏼
-
How do you active recovery/ switch things up? 👇
.
.
.
.
.
#activerecovery #changeofscenery #lowimpactworkout #outdoorworkouts
#cardio #healthylifestyle #fitmom #stayactive #activefamily #breakfromroutine #fitfamily

Body weight is sometimes harder then Steel. Our body is like a machine. Got to get it done. No excuses. We have to tune it  up to function. #tuesdaygrind #bodyburn #intense #legworkout #workouteveryday #fitnessmotivation #coremuscle #corepoweryoga #teamnoexcuses #motivationtuesday #getfit #fittip 💪🏽

Body weight is sometimes harder then Steel. Our body is like a machine. Got to get it done. No excuses. We have to tune it up to function. #tuesdaygrind #bodyburn #intense #legworkout #workouteveryday #fitnessmotivation #coremuscle #corepoweryoga #teamnoexcuses #motivationtuesday #getfit #fittip 💪🏽

Esta delicia inundada de proteínas!!! Estos pancakes son de otro mundo 😋💛 #fittip #comesaludable  #gym

Esta delicia inundada de proteínas!!! Estos pancakes son de otro mundo 😋💛 #fittip #comesaludable #gym

I always wonder who comes up with random flaws on typical woman’s bodies and tells us all to hate those “flaws”?!? 🤔⁣
⁣
When I say this, I’m referring to things like “hip dips”. ⁣
⁣
I have gotten the occasional message asking about how to get rid of them, and it’s so unfortunate because it’s literally part of your bone structure. ⁣
⁣
I see tons of women on Instagram with amazing physiques that still have “hip dips” so I don’t know why people are still stressing about them! ⁣
⁣
If you don’t know what I’m talking about, just google “hip dips”. I had to do this the first time someone asked me how to get rid of them lol. 🙉⁣
⁣
I’m not saying this to make anyone who is currently stressing about their hip dips feel silly or bad about themselves. ⁣
⁣
But I am saying that as women we are told to hate so many things about ourselves so people can profit off of our insecurities. Most of these insecurities are things you can’t even change and things that NO ONE NOTICES OR CARES ABOUT EXCEPT FOR YOU!! 😱⁣
⁣
Instead of focusing on genetic shortcomings, focus on the GOOD things about yourself!!! 🙌🏼 Maybe you have “hip dips” but maybe you have amazing shoulders, or a killer back, or really great glutes. ⁣
⁣
I can’t really picture anyone looking at someone and saying “ew look at those hip dips she looks so bad”. Like what!?!? 🤯⁣
⁣
There’s nothing wrong with wanting to improve your body- setting a goal like that and achieving it is SO rewarding! ⁣
⁣
But when you start picking yourself apart to the point where you have complaints about little things like that, it’s just not worth it. Build up the rest of your body so people are too distracted by your beautiful muscles to even notice. 💪🏼😍⁣
⁣
This is why lifting heavy and focusing on strength and performance has been a game changer for my body imagine because rather than focusing so much on how the gym is making me look, I focus on how strong and awesome I feel. And the funny thing, this has ended up making me look better in the end anyways. ⁣
⁣
There’s so many other things in life to worry about and even more worthwhile things on your body to care about, so don’t let people tell you what to like and dislike about yourself!🖤

I always wonder who comes up with random flaws on typical woman’s bodies and tells us all to hate those “flaws”?!? 🤔⁣

When I say this, I’m referring to things like “hip dips”. ⁣

I have gotten the occasional message asking about how to get rid of them, and it’s so unfortunate because it’s literally part of your bone structure. ⁣

I see tons of women on Instagram with amazing physiques that still have “hip dips” so I don’t know why people are still stressing about them! ⁣

If you don’t know what I’m talking about, just google “hip dips”. I had to do this the first time someone asked me how to get rid of them lol. 🙉⁣

I’m not saying this to make anyone who is currently stressing about their hip dips feel silly or bad about themselves. ⁣

But I am saying that as women we are told to hate so many things about ourselves so people can profit off of our insecurities. Most of these insecurities are things you can’t even change and things that NO ONE NOTICES OR CARES ABOUT EXCEPT FOR YOU!! 😱⁣

Instead of focusing on genetic shortcomings, focus on the GOOD things about yourself!!! 🙌🏼 Maybe you have “hip dips” but maybe you have amazing shoulders, or a killer back, or really great glutes. ⁣

I can’t really picture anyone looking at someone and saying “ew look at those hip dips she looks so bad”. Like what!?!? 🤯⁣

There’s nothing wrong with wanting to improve your body- setting a goal like that and achieving it is SO rewarding! ⁣

But when you start picking yourself apart to the point where you have complaints about little things like that, it’s just not worth it. Build up the rest of your body so people are too distracted by your beautiful muscles to even notice. 💪🏼😍⁣

This is why lifting heavy and focusing on strength and performance has been a game changer for my body imagine because rather than focusing so much on how the gym is making me look, I focus on how strong and awesome I feel. And the funny thing, this has ended up making me look better in the end anyways. ⁣

There’s so many other things in life to worry about and even more worthwhile things on your body to care about, so don’t let people tell you what to like and dislike about yourself!🖤

ASI DEBE LUCIR TU PLATO

Teniendo en cuenta, las porciones de cada alimento segun el macronutiente respectivo, este es el modo en el que debe lucir tu plato. 
1.- Darle prioridad a los vegetales que estos ocupen la mitad o un poco menos de tu plato.
2.-Proteinas deben ocupar 1/4 de tu plato sean de origen vegetal o animal.
3.- Carbohidratos deben ocupar el 1/4 restante pudiendo distribuirlos entre granos, cereales y tuberculos.
4.- Las grasas generalmente ocupan la porcion mas pequeña debido a que cada gramo de grasa aporta 9 calorias el doble de lo que aporta 1 gramo de proteina o carbohidratos, entonces si estamos en un regimen donde queremos mantener un deficit es mejor no abusar de las grasas buenas.

Guarda este post si te intereso 🙏 comparte y ❤ 
#fitness #health #hiit #nutrition #diet #fittip #fitinspo #cardio #girls #gains #booty #bootyshape #sixpack #likeforlikes #workout #exercise #weightloss #fatloss #medicine #healthcare #dieting #diet #

ASI DEBE LUCIR TU PLATO

Teniendo en cuenta, las porciones de cada alimento segun el macronutiente respectivo, este es el modo en el que debe lucir tu plato.
1.- Darle prioridad a los vegetales que estos ocupen la mitad o un poco menos de tu plato.
2.-Proteinas deben ocupar 1/4 de tu plato sean de origen vegetal o animal.
3.- Carbohidratos deben ocupar el 1/4 restante pudiendo distribuirlos entre granos, cereales y tuberculos.
4.- Las grasas generalmente ocupan la porcion mas pequeña debido a que cada gramo de grasa aporta 9 calorias el doble de lo que aporta 1 gramo de proteina o carbohidratos, entonces si estamos en un regimen donde queremos mantener un deficit es mejor no abusar de las grasas buenas.

Guarda este post si te intereso 🙏 comparte y ❤
#fitness #health #hiit #nutrition #diet #fittip #fitinspo #cardio #girls #gains #booty #bootyshape #sixpack #likeforlikes #workout #exercise #weightloss #fatloss #medicine #healthcare #dieting #diet #