#workoutroutine photos & videos

1m Posts

February 5th I couldn’t do 1 pull-up 🤷‍♀️ so I would call this progress 🤙
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S/O to @olympicpowerfit_annie for teaching me how to engage those back muscles & @lumberjackeddd training for the boosted strength 💪
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#thanksAnnie #fitness #fitnessmotivation #fitnessgirl #fitfam #workout #workoutroutine #pullups #strongnotskinny #train #trainhard #progress #progressnotperfection

February 5th I couldn’t do 1 pull-up 🤷‍♀️ so I would call this progress 🤙
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S/O to @olympicpowerfit_annie for teaching me how to engage those back muscles & @lumberjackeddd training for the boosted strength 💪
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#thanksAnnie #fitness #fitnessmotivation #fitnessgirl #fitfam #workout #workoutroutine #pullups #strongnotskinny #train #trainhard #progress #progressnotperfection

#workoutwednesday As a movement artist we all understand that true power come from our core! Without a strong core your movement will come out unbalanced and powerless! Here is a quick workout regiment as displayed by @kenziefitness_ to strengthen those abs! *no copyright intended*
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#aprilchallenge #wednesdaywisdom #tension #bellyfatburner #abworkout #coach #fitnessmotivation #dance #danceclass #fitness #atldancers #atldance #atl #atlanta #rhythmastudios #rhythmadancers #rhythmafam #wednesday #workout  #dancechoreography #workoutmotivation #choreo #workoutroutine #abday #baths #medicine #foamroller #pain

#workoutwednesday As a movement artist we all understand that true power come from our core! Without a strong core your movement will come out unbalanced and powerless! Here is a quick workout regiment as displayed by @kenziefitness_ to strengthen those abs! *no copyright intended*
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#aprilchallenge #wednesdaywisdom #tension #bellyfatburner #abworkout #coach #fitnessmotivation #dance #danceclass #fitness #atldancers #atldance #atl #atlanta #rhythmastudios #rhythmadancers #rhythmafam #wednesday #workout #dancechoreography #workoutmotivation #choreo #workoutroutine #abday #baths #medicine #foamroller #pain

Met a guy at class today who used to wrestle. I had a lot of fun grappling with him although i had some trouble finishing shots because of our weight difference. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-Follow for daily MMA posts by @mholly.fitness-

Met a guy at class today who used to wrestle. I had a lot of fun grappling with him although i had some trouble finishing shots because of our weight difference. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-Follow for daily MMA posts by @mholly.fitness-

Don't push yourself so hard that you don't want to keep going. I, personally, can't do boot camps. They are discouraging for me (maybe one day I'll survive one) so instead of being sad there wasn't a quick fix, I decided to go in a other direction instead of stopping!!! Going to the gym has made my life less stressful.. Totally addicted!
#fitnessfreaks #fitnessaddict #fitstagram #justliftit #femalefit #workoutclothes #girlswhoworkout #fitlife #fitbitch #fitspo #fitgirls #fitness #fitnessinspiration #fitmom #fitspiration #workoutmotivation #workhard #motivationalquotes #workout  #weightloss  #weighttrainingforwomen #muscleup #workoutroutine #mombod #milfinthemaking #getfit

Don't push yourself so hard that you don't want to keep going. I, personally, can't do boot camps. They are discouraging for me (maybe one day I'll survive one) so instead of being sad there wasn't a quick fix, I decided to go in a other direction instead of stopping!!! Going to the gym has made my life less stressful.. Totally addicted!
#fitnessfreaks #fitnessaddict #fitstagram #justliftit #femalefit #workoutclothes #girlswhoworkout #fitlife #fitbitch #fitspo #fitgirls #fitness #fitnessinspiration #fitmom #fitspiration #workoutmotivation #workhard #motivationalquotes #workout #weightloss #weighttrainingforwomen #muscleup #workoutroutine #mombod #milfinthemaking #getfit

No pain, no gain, no self pic at bathroom 🤪 #workoutroutine

No pain, no gain, no self pic at bathroom 🤪 #workoutroutine

❓What are your favorite rep ranges❓
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❇️Follow @corebodyfitness for 
Sustainable Fat Loss and Nutrition tips!
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Building. muscle can be done with a variety of rep ranges, while increasing strength is best done within specific rep ranges.
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It is commonly understood is that training sets under 6 reps are best for increasing strength, and sets between 6-12 reps are best for building muscle. This is generally true if these rep ranges are compared using an equal amount of sets. [1]
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If the number of sets performed are adjusted to match training volume volume with various rep ranges, then the amount of muscle growth can start to become comparable. [2]
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Very high rep ranges (25-35) have been shown to increase muscle size when taken to or near failure, even in well-trained men, when compared to more standard rep ranges (8-12). [3]
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Muscle growth can be accomplished with a wide variety of rep ranges if done with sufficient effort and training volume.
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Credit @madegains .
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/
2. https://www.researchgate.net/publication/261516420_Effects_of_Different_Volume-Equated_Resistance_Training_Loading_Strategies_on_Muscular_Adaptations_in_Well-Trained_Men
3. https://www.ncbi.nlm.nih.gov/pubmed/25853914

❓What are your favorite rep ranges❓
.
❇️Follow @corebodyfitness for
Sustainable Fat Loss and Nutrition tips!
.
Building. muscle can be done with a variety of rep ranges, while increasing strength is best done within specific rep ranges.
.
It is commonly understood is that training sets under 6 reps are best for increasing strength, and sets between 6-12 reps are best for building muscle. This is generally true if these rep ranges are compared using an equal amount of sets. [1]
.
If the number of sets performed are adjusted to match training volume volume with various rep ranges, then the amount of muscle growth can start to become comparable. [2]
.
Very high rep ranges (25-35) have been shown to increase muscle size when taken to or near failure, even in well-trained men, when compared to more standard rep ranges (8-12). [3]
.
Muscle growth can be accomplished with a wide variety of rep ranges if done with sufficient effort and training volume.
.
.
Credit @madegains .
.
.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/
2. https://www.researchgate.net/publication/261516420_Effects_of_Different_Volume-Equated_Resistance_Training_Loading_Strategies_on_Muscular_Adaptations_in_Well-Trained_Men
3. https://www.ncbi.nlm.nih.gov/pubmed/25853914

Shoulder + Tricep pump🔥💪🏻
Swipe & Save🤩🤪.
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🌼Arnold Press 3x8
🌼Tricep Rope pushdown 3x10
🌼Upright Row 3x12 🌼Facepull 3x12.
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I am sorry about my lifting faces and the fact that I’m red and sweaty😣😂
I ran outside before I lifted because I was feeling very eager to run.... idk why but I did and it felt GREAT!🤩❤️
I haven’t ran distance in a while but it felt good to do it again. I usually focus on HIIT and lifting. I might start incorporating distance runs in my workouts because it overall clears my head and feels so good.!!
I hope that you all had a lovely day filled with positive vibes and happiness. Keep killing it! I believe in all of you and spread love and kindness whenever you go💛💛💛
#fitgirls #fit #gymtime #bodybuilding #shoulderworkout #fitspo #gymmotivation #lift #liftingmotivation #beavisionary #fitgirl #liftingweights #workoutroutine #workoutvideo

Shoulder + Tricep pump🔥💪🏻
Swipe & Save🤩🤪.

🌼Arnold Press 3x8
🌼Tricep Rope pushdown 3x10
🌼Upright Row 3x12 🌼Facepull 3x12.

I am sorry about my lifting faces and the fact that I’m red and sweaty😣😂
I ran outside before I lifted because I was feeling very eager to run.... idk why but I did and it felt GREAT!🤩❤️
I haven’t ran distance in a while but it felt good to do it again. I usually focus on HIIT and lifting. I might start incorporating distance runs in my workouts because it overall clears my head and feels so good.!!
I hope that you all had a lovely day filled with positive vibes and happiness. Keep killing it! I believe in all of you and spread love and kindness whenever you go💛💛💛
#fitgirls #fit #gymtime #bodybuilding #shoulderworkout #fitspo #gymmotivation #lift #liftingmotivation #beavisionary #fitgirl #liftingweights #workoutroutine #workoutvideo

Ehhh decent training session today. As long as I made it in right?

Ehhh decent training session today. As long as I made it in right?

The sky shouldn’t be your limit you should be unlimited like the sky⚽️💯 #soccer #soccerskills #training #workout #workoutroutine #workouts #workoutmotivation #fitnessmotivation #fitness  @jodabeni

The sky shouldn’t be your limit you should be unlimited like the sky⚽️💯 #soccer #soccerskills #training #workout #workoutroutine #workouts #workoutmotivation #fitnessmotivation #fitness @jodabeni

Dear Zumba, you *almost* killed me...I skipped 2 dances, out of the 8ish but hey, I exercised right?! I’m DRENCHED in sweat! My glasses fogged up when I put them ON MY FACE, yeah, I’m THAT 🥵!!!! I’m going to start doing this every night! The kiddos even joined in and did parts of it with me!🥰
#vegan #veganstrong #strongvegan #zumba #zumbafitness #zumbafitness® #sweat #hot #workout #workoutroutine #pushyourself #family #familyexercise

Dear Zumba, you *almost* killed me...I skipped 2 dances, out of the 8ish but hey, I exercised right?! I’m DRENCHED in sweat! My glasses fogged up when I put them ON MY FACE, yeah, I’m THAT 🥵!!!! I’m going to start doing this every night! The kiddos even joined in and did parts of it with me!🥰
#vegan #veganstrong #strongvegan #zumba #zumbafitness #zumbafitness ® #sweat #hot #workout #workoutroutine #pushyourself #family #familyexercise

Dear Zumba, you *almost* killed me...I skipped 2 dances, out of the 8ish but hey, I exercised right?! I’m DRENCHED in sweat! My glasses fogged up when I put them ON MY FACE, yeah, I’m THAT 🥵!!!! I’m going to start doing this every night! The kiddos even joined in and did parts of it with me!🥰
#vegan #veganstrong #strongvegan #zumba #zumbafitness #zumbafitness® #sweat #hot #workout #workoutroutine #pushyourself #family #familyexercise

Dear Zumba, you *almost* killed me...I skipped 2 dances, out of the 8ish but hey, I exercised right?! I’m DRENCHED in sweat! My glasses fogged up when I put them ON MY FACE, yeah, I’m THAT 🥵!!!! I’m going to start doing this every night! The kiddos even joined in and did parts of it with me!🥰
#vegan #veganstrong #strongvegan #zumba #zumbafitness #zumbafitness ® #sweat #hot #workout #workoutroutine #pushyourself #family #familyexercise

Tonight’s workout powered by @wearelostkings and inspired by @paulsklarxfit 🎧💪🏼. Turn up Lost Kings’ latest EP, Paper Crowns, for your next workout & listen to our latest podcast conversation featuring Lost Kings on your morning commute (link in bio😉). Full workout is 10 rounds x 30 sec rest. Summer Is Coming #LostKings #LookGoodNaked #AuxoroPodcast (🎵: ‘Don’t Kill My High’ by Lost Kings ft. @socialhouse and @wizkhalifa )

Tonight’s workout powered by @wearelostkings and inspired by @paulsklarxfit 🎧💪🏼. Turn up Lost Kings’ latest EP, Paper Crowns, for your next workout & listen to our latest podcast conversation featuring Lost Kings on your morning commute (link in bio😉). Full workout is 10 rounds x 30 sec rest. Summer Is Coming #LostKings #LookGoodNaked #AuxoroPodcast (🎵: ‘Don’t Kill My High’ by Lost Kings ft. @socialhouse and @wizkhalifa )

KETTLE BELL WORKOUT 🏋🏼‍♀️ 1: kettle bell incorporated squats 
2: kettle bell swings 
3:single leg deadlifts
4: side ab crunches
5: squat position swings

KETTLE BELL WORKOUT 🏋🏼‍♀️ 1: kettle bell incorporated squats
2: kettle bell swings
3:single leg deadlifts
4: side ab crunches
5: squat position swings

BURNIN’ QUADS❗️❗️ My legs were still sore from Monday so this was an extra hard one!🔥⁣
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SUPERSET x3⁣
🔺Single leg press 3 sec lowering phase - 12 reps each leg ⁣
🔺Narrow stance leg press - 15 reps⁣
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🔺Narrow stance smith machine squats 1 sec pause - 4x 12⁣
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🔺Front Single leg narrow split squats 1/4 - 4x 10 each leg⁣
🔺Sissy squats - 4x15 (definitely a new fav) ⁣
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Song: Mando by Young Stupid ⁣
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#killerworkout #gymmotivation #gym #gymlife #workout #workoutroutine #workoutmotivation #quads #fitness #fitnessmotivation #fitnessgirl #fit #fitnessmodel #fitspo #fitgirls #fitnessaddict #fitnesslife #fitnesslifestyle #fitlife ⁣

BURNIN’ QUADS❗️❗️ My legs were still sore from Monday so this was an extra hard one!🔥⁣

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SUPERSET x3⁣
🔺Single leg press 3 sec lowering phase - 12 reps each leg ⁣
🔺Narrow stance leg press - 15 reps⁣
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🔺Narrow stance smith machine squats 1 sec pause - 4x 12⁣
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🔺Front Single leg narrow split squats 1/4 - 4x 10 each leg⁣
🔺Sissy squats - 4x15 (definitely a new fav) ⁣

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Song: Mando by Young Stupid ⁣

#killerworkout #gymmotivation #gym #gymlife #workout #workoutroutine #workoutmotivation #quads #fitness #fitnessmotivation #fitnessgirl #fit #fitnessmodel #fitspo #fitgirls #fitnessaddict #fitnesslife #fitnesslifestyle #fitlife

People say that I have an addiction to workout, well guess what f**ers, I do and I like it 😈💪🏻
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.... #fitness #backworkout #vshape #npc #manphysique #workout #workoutroutine #health #healthy #funnyface

People say that I have an addiction to workout, well guess what f**ers, I do and I like it 😈💪🏻
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.... #fitness #backworkout #vshape #npc #manphysique #workout #workoutroutine #health #healthy #funnyface

Blessed 🦋👑#queen 
Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend. 👑
Check out my stories for my #workoutroutine 
#brucelee #inspired #workflow #danaygarcia #magickingdom #queen #tih #tihproductions #universeonmyside #happylady #water #blessed #lucianaisback 
#workout #power 
Never forget the magic 👊🏻🦸🏻‍♀️

Blessed 🦋👑 #queen
Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend. 👑
Check out my stories for my #workoutroutine
#brucelee #inspired #workflow #danaygarcia #magickingdom #queen #tih #tihproductions #universeonmyside #happylady #water #blessed #lucianaisback
#workout #power
Never forget the magic 👊🏻🦸🏻‍♀️

Los angeles de @johannylv_ .
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Nuestra entrenadora, un guardia pero que queremos con locura, es perfecta para motivarnos y no dejarnos bajar la guardia.
Gracias coach.
@ivynoble2 mi partner favorita😍😘
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#fitmodel @labellamafiard 🏋️‍♀️
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Pd: favor no abusar de las habichuelas con dulce equipo😝😜💪🏋️‍♀️🤣🤣
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Team @clubbodyshoprd 
#fitmoms #fitgirls #gym #hotmamas #fitness #motivacion #inspiración #training #jlo #mujeresqueempoderanmujeres #girlspower #girls #fit #cardio #workoutroutine

Los angeles de @johannylv_ .
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Nuestra entrenadora, un guardia pero que queremos con locura, es perfecta para motivarnos y no dejarnos bajar la guardia.
Gracias coach.
@ivynoble2 mi partner favorita😍😘
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#fitmodel @labellamafiard 🏋️‍♀️
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Pd: favor no abusar de las habichuelas con dulce equipo😝😜💪🏋️‍♀️🤣🤣
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Team @clubbodyshoprd
#fitmoms #fitgirls #gym #hotmamas #fitness #motivacion #inspiración #training #jlo #mujeresqueempoderanmujeres #girlspower #girls #fit #cardio #workoutroutine

Stop in today to check it out and to experience fitness like no other. Drop in rate is $20, and new clients are eligible for three personal training sessions for $99!
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itnesslikenoother #gymmotivation #workoutroutine #workoutmotivation #workout💪#fitnesstransformation #fitnesspro #fitnessfun #fitnesslife #elkhornne dreamersanddoers #hustlewithease

Stop in today to check it out and to experience fitness like no other. Drop in rate is $20, and new clients are eligible for three personal training sessions for $99!
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itnesslikenoother #gymmotivation   #workoutroutine #workoutmotivation   #workout 💪 #fitnesstransformation   #fitnesspro #fitnessfun   #fitnesslife   #elkhornne dreamersanddoers #hustlewithease

🔥 THIGH STRAPS 🔥
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. @squat.guide 🍑🍑
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Yes oh yes!! If you love using ankle cuffs on the cable machine, you need to try these thigh straps- GAME CHANGER 🍑🔥
. @brittanyperilleee 
#fitnessmodel #fitness #glutesworkout #bootyworkout #fitnessmotivation #fitnessroutine #workout #workoutroutine #workoutmotivation #motivation #squat #squatroutine #squatmotivation #squat.guide

🔥 THIGH STRAPS 🔥
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. @squat.guide 🍑🍑
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Yes oh yes!! If you love using ankle cuffs on the cable machine, you need to try these thigh straps- GAME CHANGER 🍑🔥
. @brittanyperilleee
#fitnessmodel #fitness #glutesworkout #bootyworkout #fitnessmotivation #fitnessroutine #workout #workoutroutine #workoutmotivation #motivation #squat #squatroutine #squatmotivation #squat .guide

Your work ethic is your currency, you get what you put in 💪🏽. Destroyed arms today. #trainhard #bodybuilding #classicphysique #pump #armworkout #instafit #gymlife #personaltrainer #feeltheburn #workoutroutine #workinprogress #fitnessjourney

Your work ethic is your currency, you get what you put in 💪🏽. Destroyed arms today. #trainhard #bodybuilding #classicphysique #pump #armworkout #instafit #gymlife #personaltrainer #feeltheburn #workoutroutine #workinprogress #fitnessjourney

6 years ago, I never thought I’d be doing jiu jitsu, or any martial art. Going to the gym was enough of a burden. It’s amazing how much can change when you open up your mind and your heart to a sport or an art like this. •
Whatever crazy thing you want to try, regardless of what it is or how hard it seems, go out and do it. You may just surprise yourself! (I recommend joining our jiu jitsu family! 😉🥋) @scarboroughjiujitsu •
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#jiujitsu  #martialarts #jujitsu #jiujitsumemes #jiujitsugirls #bjj #jjj #toronto #photooftheday #fitness #fitnessmotivation #workout #workoutmotivation #workoutroutine #orangebelt

6 years ago, I never thought I’d be doing jiu jitsu, or any martial art. Going to the gym was enough of a burden. It’s amazing how much can change when you open up your mind and your heart to a sport or an art like this. •
Whatever crazy thing you want to try, regardless of what it is or how hard it seems, go out and do it. You may just surprise yourself! (I recommend joining our jiu jitsu family! 😉🥋) @scarboroughjiujitsu


#jiujitsu #martialarts #jujitsu #jiujitsumemes #jiujitsugirls #bjj #jjj #toronto #photooftheday #fitness #fitnessmotivation #workout #workoutmotivation #workoutroutine #orangebelt

❗️SAVE❗️this workout for later
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Bicep & Tricep Routine I’ve been implementing 2x a week on my rest days!🔥💪🏼
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Everyone has certain body parts they want to develop for aesthetic purposes mine happens to be my arms!
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I feel like they’re lacking... so my solution is to hit them MORE FREQUENTLY (2-3x A WEEK).💥
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However, you want to make sure that you’re just stimulating the those muscle groups and not destroy them which depends on your fitness level and how long you’ve been consistently training.⚠️
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For example, in my FREE Get Lean Get Strong E-book for females who want to develop their glutes and legs, I programmed exercises that are effective at targeting the glutes and hamstrings 2-3x a week, but not too much where you’re overtraining. Link in bio to download.🙋🏼‍♀️📲
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🔸EZ BAR CURL (3 second negative) - 3 sets of 20 reps
🔸INCLINE DB CURL (3 second negative) - 3 sets of 10-12 reps
🔸CLOSE-GRIP BENCH PRESS - 3 sets of 15-20 reps
🔸TRICEP CABLE EXTENSION - 4 sets of 12-15 reps
*last set dropset: drop the weight and knock out another 10-12 reps*
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#VPFIT #ONETEAM #TRUSTTHEVISION
@visionaryperformance
@behindthevisionpodcast

❗️SAVE❗️this workout for later
-
Bicep & Tricep Routine I’ve been implementing 2x a week on my rest days!🔥💪🏼
-
Everyone has certain body parts they want to develop for aesthetic purposes mine happens to be my arms!
-
I feel like they’re lacking... so my solution is to hit them MORE FREQUENTLY (2-3x A WEEK).💥
-
However, you want to make sure that you’re just stimulating the those muscle groups and not destroy them which depends on your fitness level and how long you’ve been consistently training.⚠️
-
For example, in my FREE Get Lean Get Strong E-book for females who want to develop their glutes and legs, I programmed exercises that are effective at targeting the glutes and hamstrings 2-3x a week, but not too much where you’re overtraining. Link in bio to download.🙋🏼‍♀️📲
-
🔸EZ BAR CURL (3 second negative) - 3 sets of 20 reps
🔸INCLINE DB CURL (3 second negative) - 3 sets of 10-12 reps
🔸CLOSE-GRIP BENCH PRESS - 3 sets of 15-20 reps
🔸TRICEP CABLE EXTENSION - 4 sets of 12-15 reps
*last set dropset: drop the weight and knock out another 10-12 reps*
————————————————————————
#VPFIT #ONETEAM #TRUSTTHEVISION
@visionaryperformance
@behindthevisionpodcast

I’ll say this todays workout was killer because I’m am hurting pretty bad right now!! Still a great day, lots of reps with all exercises! Abs were worked in with every set and a little at the end! 💪🏼👍🏼
Chest and triceps workout:
1: push ups 50 reps 
2: incline DB press with skull crushers 4 sets 
3: bench press with abs for 5 sets 
4: decline bench with sit-ups 4 sets 
5: close grip bench with sit ups 4 set
6: seated dips vs over head tricep vs banded chest press 
7: mid fly’s vs seated dips 4 sets 
8: push downs three different grips 4 sets 
9: rope push downs 3 sets .
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#gainz #fitnessmotivation #fitness #fit #lift #lifting #workout #workoutmotivation #workoutroutine #chestworkout #chestday #tricepsworkout #chestandtris

I’ll say this todays workout was killer because I’m am hurting pretty bad right now!! Still a great day, lots of reps with all exercises! Abs were worked in with every set and a little at the end! 💪🏼👍🏼
Chest and triceps workout:
1: push ups 50 reps
2: incline DB press with skull crushers 4 sets
3: bench press with abs for 5 sets
4: decline bench with sit-ups 4 sets
5: close grip bench with sit ups 4 set
6: seated dips vs over head tricep vs banded chest press
7: mid fly’s vs seated dips 4 sets
8: push downs three different grips 4 sets
9: rope push downs 3 sets .
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#gainz #fitnessmotivation #fitness #fit #lift #lifting #workout #workoutmotivation #workoutroutine #chestworkout #chestday #tricepsworkout #chestandtris

Katy is teaching Thursday 7am, 8am 6pm & 7pm #absforapril #aprilabs #tricepsworkout #coreworkouts

Katy is teaching Thursday 7am, 8am 6pm & 7pm #absforapril #aprilabs #tricepsworkout #coreworkouts

During my workout this morning I was thinking about the responsibility we have as mama’s to instill confidence, respect, and self love into our littles. But, how can we expect our kids to chase their dreams, respect themselves, forgive themselves, and love themselves, if they spend a lifetime watching us do the opposite for ourselves? 
I am feeling my fair share of this battle lately, as going back to school for nursing has given me plenty of guilt that I am missing too much of this fleeting season with our littles. But when I get home from the hospital and my three year old tells me she is proud of me for helping people, it affirms that I am exactly where I need to be. It is my hope that by me chasing my dreams and conquering my fears, that it will in return inspire them to do the same. 
So, I just want to encourage you to work hard towards your goals, no matter how bit or small. Make healthy choices that you would want them to make. Love all of you. Dream big and never forget that when you put your whole heart into something, a life filled with a passionate purpose will light the way for others. ❤️
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#passion #purpose #momoftwo #girlmom #sisters #nurselife #pediatricnurse #sanantoniomom #nursingschool #bestfriends #toddlermom #preschoolmom
#yoga  #workoutroutine  #motherhood

During my workout this morning I was thinking about the responsibility we have as mama’s to instill confidence, respect, and self love into our littles. But, how can we expect our kids to chase their dreams, respect themselves, forgive themselves, and love themselves, if they spend a lifetime watching us do the opposite for ourselves?
I am feeling my fair share of this battle lately, as going back to school for nursing has given me plenty of guilt that I am missing too much of this fleeting season with our littles. But when I get home from the hospital and my three year old tells me she is proud of me for helping people, it affirms that I am exactly where I need to be. It is my hope that by me chasing my dreams and conquering my fears, that it will in return inspire them to do the same.
So, I just want to encourage you to work hard towards your goals, no matter how bit or small. Make healthy choices that you would want them to make. Love all of you. Dream big and never forget that when you put your whole heart into something, a life filled with a passionate purpose will light the way for others. ❤️
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#passion #purpose #momoftwo #girlmom #sisters #nurselife #pediatricnurse #sanantoniomom #nursingschool #bestfriends #toddlermom #preschoolmom
#yoga #workoutroutine #motherhood

Great pre exhaust before we get down to business!!!! #workoutroutine #ashburnva #loundoncounty #womenworkout #hardwork#workoutmotivation

Great pre exhaust before we get down to business!!!! #workoutroutine #ashburnva #loundoncounty #womenworkout #hardwork #workoutmotivation

I wanted to post this pic the other day, but I’ve been very forgetful lately. 🤦🏻‍♀️🤷🏻‍♀️ Also, have not been on my healthy eating game. Lots of junk food has been on the table for me lol cookies, ice cream, easy pick up foods, pizza. I can’t always get it right so I’m trying to stay positive sooo for tonight’s dinner it shall be healthy 🤞🏼HAPPY HUMPDAY 💋💋💋
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#workoutvideos #fitness #lifestyle #legworkout #legday #workout #workoutroutine #circuittraining #fitnessgirl #fitgirls #thickathanasnicka #workoutsforwomen #legdayworkout #workoutvids #girlswholift #workoutmotivation #workouts

I wanted to post this pic the other day, but I’ve been very forgetful lately. 🤦🏻‍♀️🤷🏻‍♀️ Also, have not been on my healthy eating game. Lots of junk food has been on the table for me lol cookies, ice cream, easy pick up foods, pizza. I can’t always get it right so I’m trying to stay positive sooo for tonight’s dinner it shall be healthy 🤞🏼HAPPY HUMPDAY 💋💋💋
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#workoutvideos #fitness #lifestyle #legworkout #legday #workout #workoutroutine #circuittraining #fitnessgirl #fitgirls #thickathanasnicka #workoutsforwomen #legdayworkout #workoutvids #girlswholift #workoutmotivation #workouts

SPRING FLING DANCE JAM: Today Rita and Bernadett led a high energy dance / Zumba workout. @brokensoundclub enjoyed non-stop dance moves that included a stellar mix of hip hop, jazz, modern and Latin.  www.brokensoundclub.org/fitness
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#dance #dancers #fitness #fun #workout #WellnessWednesday #dancing #lovedance #workit #cardio #fitnessvideo #sofun #dancetime #workoutroutine #spring #healthyliving #like4likes #followus #followtrain #fitnessmotivation #dancelife #fitspo #dancevideo #girlsjustwannahavefun #womencrushwednesday

SPRING FLING DANCE JAM: Today Rita and Bernadett led a high energy dance / Zumba workout. @brokensoundclub enjoyed non-stop dance moves that included a stellar mix of hip hop, jazz, modern and Latin.  www.brokensoundclub.org/fitness
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#dance   #dancers   #fitness   #fun   #workout   #WellnessWednesday #dancing #lovedance #workit #cardio #fitnessvideo #sofun #dancetime #workoutroutine #spring #healthyliving #like4likes #followus #followtrain #fitnessmotivation #dancelife #fitspo #dancevideo #girlsjustwannahavefun #womencrushwednesday

Hard work don’t stop the grind don’t stop everyday I’m just trying to be stronger then yesterday. THE SKY IS THE LIMIT !! #dedication #hardwork #fitnessmotivation #letsgo #workoutroutine #getfit #fitfam #fitlife #fitnessaddict

Hard work don’t stop the grind don’t stop everyday I’m just trying to be stronger then yesterday. THE SKY IS THE LIMIT !! #dedication #hardwork #fitnessmotivation #letsgo #workoutroutine #getfit #fitfam #fitlife #fitnessaddict

Reality vs Instagram. 
A few touch ups can make something decent look great, and it’s not so much that it’s obvious. People aren’t as perfect as Instagram would like you to believe. 
#bodytransformation #beforeandafter #fitness #bodybuilding #diet #motivation #muscle #personaltrainer #yycfitness #yycnow #powerlifting #physique #fitnesslife #measurements #bodytransformation #bodysuit #fitnessblogger #workout #workoutroutine #worldgym #goldsgym #gymmotivation #gymaddict #gymadvice

Reality vs Instagram.
A few touch ups can make something decent look great, and it’s not so much that it’s obvious. People aren’t as perfect as Instagram would like you to believe.
#bodytransformation #beforeandafter #fitness #bodybuilding #diet #motivation #muscle #personaltrainer #yycfitness #yycnow #powerlifting #physique #fitnesslife #measurements #bodytransformation #bodysuit #fitnessblogger #workout #workoutroutine #worldgym #goldsgym #gymmotivation #gymaddict #gymadvice

MTKG encourages students to avoid conflicts as much as possible. But there comes a point when avoiding conflicts is not an option. So what should your children do? Check out our last IGTV video!

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M-F 5am-8:30pm Sat 5am-12:30pm • Women's Self Defense • Youth Training • Ring Experience • Fitness • FREE PASSES AVAILABLE DM US FOR MORE INFO

MTKG encourages students to avoid conflicts as much as possible. But there comes a point when avoiding conflicts is not an option. So what should your children do? Check out our last IGTV video!

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M-F 5am-8:30pm Sat 5am-12:30pm • Women's Self Defense • Youth Training • Ring Experience • Fitness • FREE PASSES AVAILABLE DM US FOR MORE INFO

I’ve worked out all week, and the past three days I’ve forgotten my Fitbit 😭

I decided to post my circuit workout today since a few people have asked to see my circuit workouts. 
A typical gym sesh for me includes a 20-30 min cardio, a 4-5 combo circuit (4 sets of each exercise, 12 reps), and a few machines working out a particular area- today, being arms.

This is today’s circuit workout:

1. Ropes
2. Sumo Squats 
3. Russian Twist 
4. Bent Rows 
5. Ball Throws 
#weightloss #fitnessmotivation #weightlossjourney #plussizefitness #fitnessgirl #fitthickchick #fitness #fitnessjourney #fitfam #workout #workoutmotivation #workoutroutine #workouts

I’ve worked out all week, and the past three days I’ve forgotten my Fitbit 😭

I decided to post my circuit workout today since a few people have asked to see my circuit workouts.
A typical gym sesh for me includes a 20-30 min cardio, a 4-5 combo circuit (4 sets of each exercise, 12 reps), and a few machines working out a particular area- today, being arms.

This is today’s circuit workout:

1. Ropes
2. Sumo Squats
3. Russian Twist
4. Bent Rows
5. Ball Throws
#weightloss #fitnessmotivation #weightlossjourney #plussizefitness #fitnessgirl #fitthickchick #fitness #fitnessjourney #fitfam #workout #workoutmotivation #workoutroutine #workouts

Arm day!!
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Warm up
Cable pushdowns 2 sets 20 reps 
Cable curls 2 sets 20 reps 
Single arm D handle pushdowns- 15 reps 4 sets each arm

Single arm D handle curls- 15 reps 4 sets

Ez bar cable preacher curls- 3 sets 15 reps 
Ez bar cable bent over tricep ext- 3 sets 15 
Single arm cable preacher D handle curls- 15 reps each arm

Single arm rope tricep pushdowns- 15 reps each arm. (3 second negative)
V handle tricep burn out- 5 sets 12 reps
Rope cable curl burn out- 5 sets 12 reps
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#liftinglife #majesticaf #classicphysique #gymrat #gymlife #physique #npc #fitlife #flexfriday #5starnutrition #armday #npcbodybuilding #vascularaf #gymmotivation #model #quads #fitnessmotivation #fitlife #workoutroutine #beachbody #muscle #aesthetic #bodybuilding #inspirefitness #bodybuildinglifesyle

Arm day!!
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Warm up
Cable pushdowns 2 sets 20 reps
Cable curls 2 sets 20 reps
Single arm D handle pushdowns- 15 reps 4 sets each arm

Single arm D handle curls- 15 reps 4 sets

Ez bar cable preacher curls- 3 sets 15 reps
Ez bar cable bent over tricep ext- 3 sets 15
Single arm cable preacher D handle curls- 15 reps each arm

Single arm rope tricep pushdowns- 15 reps each arm. (3 second negative)
V handle tricep burn out- 5 sets 12 reps
Rope cable curl burn out- 5 sets 12 reps
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#liftinglife #majesticaf #classicphysique #gymrat #gymlife #physique #npc #fitlife #flexfriday #5starnutrition #armday #npcbodybuilding #vascularaf #gymmotivation #model #quads #fitnessmotivation #fitlife #workoutroutine #beachbody #muscle #aesthetic #bodybuilding #inspirefitness #bodybuildinglifesyle

Well hot damn. I haven’t worked out 20 times in my entire life... much less over the span of a month. I’m finally getting to the point where missing a #workout feels wrong. Like.... what am I supposed to be doing on a Friday night if I’m not at the gym? 🤷🏻‍♂️🤷🏻‍♂️

Well hot damn. I haven’t worked out 20 times in my entire life... much less over the span of a month. I’m finally getting to the point where missing a #workout feels wrong. Like.... what am I supposed to be doing on a Friday night if I’m not at the gym? 🤷🏻‍♂️🤷🏻‍♂️

Leggings: @likeagirl__fitness 💪🏽 SHOP LINK IN BIO.

Leggings: @likeagirl__fitness 💪🏽 SHOP LINK IN BIO.

UPPER BODY💪🏼
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❗️3-4 SETS❗️❗️SAVE FOR LATER❗️
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SWEAT 💦 IS SUCCESS

UPPER BODY💪🏼
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❗️3-4 SETS❗️❗️SAVE FOR LATER❗️
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SWEAT 💦 IS SUCCESS

It Used to read 208 🙌🏾 #justatouchof_j 
#JsFitTip of the week! Is now available on my (JustATouchofJ) App for Amazon and Android users! 
Understand that You must eat right too! From 208lbs to now 158lbs 😎 at age 42.. I eat anywhere from 180 to 160 grams of protein a day. I don’t eat meat so I substitute the chicken for fish. Salmon or Tilapia works just fine w/ saluted onions, garlic, no egg yolk pasta, zucchini & kale. It’s only 300 calories! As for the turkey jerky.. I substitute that with some almonds and another whey isolate shake (mixed with water only) & a scoop of peanut butter. .
. 🚨🚨👉🏾 The first problem I see people run into frequently is that their blood amino acid levels are constantly elevated. In order to optimize protein synthesis you need to give your body a solid serving of protein which boosts protein synthesis and subsequently causes your blood amino acid (specifically leucine) levels to drop. To maximize synthesis, you should then hit your body with more protein while the levels are lower.

If you eat non-stop—every hour or two—then you aren't going to experience the fluctuation in blood amino acid levels you need to optimize muscle growth. You need to space your meals out sufficiently in order to get the maximum amount of protein synthesis out of the food you eat. 🤷🏽‍♀️😉 👌🏾 . .
#protein 😉 #linkinbio DOWNLOAD MY APP .. join my 20k (justatouchofj) podcast listeners to hear about any and everything 😉 👉🏾follow me @makingloveinvskitchen for my original #food and #recipes @mynameisroni76 for that work! And  @justatouchofj (JsFitNess) for all that #fitnessmotivation #love .. 👅😝💪🏾👑🖤🔥
Selflove is key! .
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#workout #fitness #gym #gymmotivation #fitgirls #entrepreneur #vspodcasttopics #chef #podcast  #abworkout #healthylifestyle #workouts #fitnessaddict #motivation #inspiration #fitspo #healthyeating #fitlife #mealprep #excercise #fit  #workoutroutine

It Used to read 208 🙌🏾 #justatouchof_j
#JsFitTip of the week! Is now available on my (JustATouchofJ) App for Amazon and Android users!
Understand that You must eat right too! From 208lbs to now 158lbs 😎 at age 42.. I eat anywhere from 180 to 160 grams of protein a day. I don’t eat meat so I substitute the chicken for fish. Salmon or Tilapia works just fine w/ saluted onions, garlic, no egg yolk pasta, zucchini & kale. It’s only 300 calories! As for the turkey jerky.. I substitute that with some almonds and another whey isolate shake (mixed with water only) & a scoop of peanut butter. .
. 🚨🚨👉🏾 The first problem I see people run into frequently is that their blood amino acid levels are constantly elevated. In order to optimize protein synthesis you need to give your body a solid serving of protein which boosts protein synthesis and subsequently causes your blood amino acid (specifically leucine) levels to drop. To maximize synthesis, you should then hit your body with more protein while the levels are lower.

If you eat non-stop—every hour or two—then you aren't going to experience the fluctuation in blood amino acid levels you need to optimize muscle growth. You need to space your meals out sufficiently in order to get the maximum amount of protein synthesis out of the food you eat. 🤷🏽‍♀️😉 👌🏾 . .
#protein 😉 #linkinbio DOWNLOAD MY APP .. join my 20k (justatouchofj) podcast listeners to hear about any and everything 😉 👉🏾follow me @makingloveinvskitchen for my original #food and #recipes @mynameisroni76 for that work! And @justatouchofj (JsFitNess) for all that #fitnessmotivation #love .. 👅😝💪🏾👑🖤🔥
Selflove is key! .
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#workout #fitness #gym #gymmotivation #fitgirls #entrepreneur #vspodcasttopics #chef #podcast #abworkout #healthylifestyle #workouts #fitnessaddict #motivation #inspiration #fitspo #healthyeating #fitlife #mealprep #excercise #fit #workoutroutine

don’t use filter all me 💪🏿🤙🏿

don’t use filter all me 💪🏿🤙🏿

Some highlights of today’s upper body work!💪🏼 Notice with the plank or kneeling my hips are NOT rotating! Spread or feet or knees and squeeze your core to prevent this, you’re using your upper body only to lift the weights!! Save & try for your next upper body day!💪🏼💞 And don’t forget there’s only a couple more days to sign up for the 6 week challenge using all home workouts!!!

Some highlights of today’s upper body work!💪🏼 Notice with the plank or kneeling my hips are NOT rotating! Spread or feet or knees and squeeze your core to prevent this, you’re using your upper body only to lift the weights!! Save & try for your next upper body day!💪🏼💞 And don’t forget there’s only a couple more days to sign up for the 6 week challenge using all home workouts!!!

✨ Transformation Post ✨ .
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 I know my transformation isn’t as crazy as others, but it is something I’m very proud of. We all must understand that everyone has different goals. Not everyone wants “ big biceps ” or a “ big butt” and that’s okay. That’s what I love about fitness!  everyone is working hard to better themselves 🙌🏾 it should never be about competing with other people.
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In high school, I was skinny due to sports, and my metabolism was honestly just a lot faster then. I went to the gym sometimes but I HATED the gym in high school. I was one of those that said “ I don’t need the gym, I’ll always stay skinny” haha boy was I mistaken. Once I graduated I was not active much and was working at a restaurant so I ate so much food. I was nowhere near “ fat” or anything but I had gained 20 pounds in 6 months.😫 that’s when I knew something had to change. I was happy in both pics, but the pic on the right is me happy and healthy 💪🏾 anyone can transform and make a change in their health, they just have to want to make the change!  You have to be determined to become a healthier version of yourself. So what’s stopping you from starting your fitness journey? Make no excuses and work hard and you will be amazed at your results!💓💓

✨ Transformation Post ✨ .
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I know my transformation isn’t as crazy as others, but it is something I’m very proud of. We all must understand that everyone has different goals. Not everyone wants “ big biceps ” or a “ big butt” and that’s okay. That’s what I love about fitness! everyone is working hard to better themselves 🙌🏾 it should never be about competing with other people.
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In high school, I was skinny due to sports, and my metabolism was honestly just a lot faster then. I went to the gym sometimes but I HATED the gym in high school. I was one of those that said “ I don’t need the gym, I’ll always stay skinny” haha boy was I mistaken. Once I graduated I was not active much and was working at a restaurant so I ate so much food. I was nowhere near “ fat” or anything but I had gained 20 pounds in 6 months.😫 that’s when I knew something had to change. I was happy in both pics, but the pic on the right is me happy and healthy 💪🏾 anyone can transform and make a change in their health, they just have to want to make the change! You have to be determined to become a healthier version of yourself. So what’s stopping you from starting your fitness journey? Make no excuses and work hard and you will be amazed at your results!💓💓