🏆10 Fitness Milestones for Women: How Many Can You Do? . 🔖Save for your bucket list 🔖 . I love performance based goals and it feels UH-MAZING when you accomplish one. . I compiled a list of my favorite performance based goals that I use with my clients. How many can you do? . 1️⃣ One Pull Up . This one is a beast and requires a decent amount of back, arm, and grip strength. One pull up is an awesome gateway to getting really strong! . 2️⃣ 20 Chest to the Floor Push Ups . Push ups are a great measure of relative strength and doing 10 real push ups shows some serious upper body strength. . 3️⃣ Run a 10K . If you can get over the 3 mile hump, you have pushed your endurance, body, and mind. A 10K shows that you can push yourself and run for 40-70 minutes. . 4️⃣ 500 Meter Row Under 2:00 minutes . If running isn't your thing, then rowing can really test your aerobic and anaerobic capacity. If you can row 500 meters in less than 2 minutes then you can keep a solid pace and maintain good form. . 5️⃣ Finish a Sprint Triathlon . Swim, bike, and run. This proves you have the capacity to learn different disciplines and push through overall fatigue. . 6️⃣ Stand Up from a 12" Box Using One Leg . This is an awesome measure of quad and glute strength as well as a good indicator of overall health and longevity. . 7️⃣ Hang from a Pull Up Bar for 60 seconds . Another great marker of good relative strength, shoulder stability, and grip strength . 8️⃣ Push Your Bodyweight 40 Yards on a Sled/Prowler . This one tests your total body strength, overall conditioning, and durability. . 9️⃣ One Dip . Harder than it looks. Tests your pushing capacity and tricep strength. . 🔟 Touch the Net on a Basketball Hoop . Do you have hops? Jumping and power development isn't just for athletes; adults with good lower body power are more resistant to injury. . 👇Which goal do you want to tackle next?👇
Swipe left for sleep tips specific for moms who have littles waking them at night still!⠀ ⠀ Getting enough (quality ) sleep may be the hardest health habit for moms to nail down, especially new ones 😵⠀ ⠀ Your goal is to get 7-9 hours of sleep per night 💤⠀ ⠀ Sleep is CRAZY important for a lot of reasons, but know that if your goal is to get lean + strong, poor quality or insufficient sleep: ⠀ ⠀ 👉 Undermines your efforts to lose fat or gain muscle⠀ ⠀ 👉 Increases appetite & cravings ⠀ ⠀ 👉 Impairs workout performance & recovery⠀ ⠀ So if you have fitness goals, sleep matters!⠀ ⠀ Here are some habits you CAN work on to get better sleep⠀ 😴 Keep a consistent sleep schedule⠀ 😴 Get morning sunlight directly into your eyes ⠀ 😴 Eliminate blue light from phones/tablets/TVs⠀ 😴 Keep your room cool, dark & quiet⠀ 😴 Limit caffeine after 12 pm⠀ 😴 Limit alcohol⠀ 😴 Exercise daily⠀ 😴 Manage stress⠀ ⠀ And for you moms who are still having littles wake them at night...⠀ ⠀ 👶Try to go to bed an hour earlier than usual (so that even when your little wakes you up at night, you’re ahead of the game )⠀ 👶Have your partner take night-time duty once or twice a week & YOU sleep in a different room where you won’t be disturbed⠀ 👶Nap (I know its hard, you have a zillion things to do, but napping can really boost your sleep score! )⠀ 👶Work on your baby’s sleep routine -- follow these accounts for more ideas & support! - @takingcarababies @taylorkulik @babysleep .answers @nurture .eve.sleep @the .peaceful.sleeper⠀ ⠀ Sleep is super important to feeling killer during your workouts, losing stubborn body fat, & getting stronger. ⠀ ⠀ Want to learn MORE ways you can adjust your lifestyle to build muscle, burn fat, and get stronger faster?⠀ ⠀ Then you NEED to join me for my FREE training series: 3 Simple Secrets to Burn Fat & Build Muscle, without counting macros! ⠀ ⠀ Want in? Head to my bio & click the link to reserve your seat! 😚⠀ ⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #strongmamas #strongaf #strongafwomen #strongasamother #momsthatlift #momsthatworkout #momswholift #momswhoworkout #momstrong #fitnessdietitian #fitnessnutrition #fitnessnutritionist #fitmomsofig #fitmomlife #healthymom #healthymoms #healthymomlife
I love having an assortment of @h2ocapsulebottle sleeves. I can swap straps, match outfits whether at the gym or going out...but who am I kidding...I don’t go out! Lol! I cannot wait for my cosmic rain bottle to arrive and my straws! I will definitely share those items with you as well!!! Get yours today!!! CODE: BeckyJ saves you 10% @h2ocapsulebottle - - - #h2o #h2ocapsule #h2ocapsulebottle #drinkyourwater #hydrate #mixnmatch #thirsty #thirstyaf #npccompetitor #npcfigure #prep2020 #npc #bodybuilding #strongaf #strongafwomen #chickswholift #chickswithmuscles #girlswholift #girlswithmuscles #staythirsty #stayhydrated #strongerthanyesterday
WHO IS FEELING TIGHT FROM ALL OF THE SITTING? 👋🏼 ⠀ ⠀ I don’t know about you, but ever since the pandemic began, I’ve been sitting WAY more than I’m used to... and I’m feeling it! ⠀ ⠀ My hips, low back, and legs in general are feeling super tight... and we don’t want that! With all of us sitting more during the day, we need to make sure we’re stretching out our muscles to keep them nice and loose. Swipe through to see some of my favorite lower body stretches that you can do AT WORK. ⠀ ⠀ • Figure 4⠀ • Hamstring stretch⠀ • Hip flexor stretch ⠀ • Forward fold⠀ • Adductor (side lunge ) stretch ⠀ ⠀ ⠀ Hold each stretch for 30 seconds and run through this entire list TWICE! It feels sooo good 🤩🤩🤩 ⠀ ⠀ ⠀ #fitandfree #nomacroscounted #flexibleeating #healthymindset #ilovemyself #personaltrainerlifestyle #raleighpersonaltrainer #weightlosscoachforwomen #weightlosscoachingonline #flexiblediet #intuitiveeating #quarantineworkouts #homeworkoutideas #equipmentfreeworkouts #equipmentfree #acsmcertified #acsmpersonaltrainer #self #strongafwomen #weightlosscoachingprogram #confidencecoachforwomen
Think you can’t get results in a short amount of time? I did! These pictures are from the beginning, middle and end of a 21 day program. That’s right, it only took me 21 days to complete and I lost 3 lbs and 4 1/2 inches. Now 3 lbs may not seem like a lot to some, but I am amazed at the transformation I have seen. Heck I even wear a smaller size now than I did in 8th grade. All of this from an easy to follow total body workout program, making better food choices and a daily shake. Yes! It’s that easy! You just have to put forth the effort and you will be amazed at what you can achieve. I used to walk around feeling sluggish all day, had no energy and always seemed to be tired. Now I have more energy then I know what to do with. I just needed to learn how to correctly fuel my body for success. It has been completely life changing and I feel amazing! So if you are looking to change your life and feel great drop a 💪🏻 in the comments below ⬇️ and I will you send you more information! “Every accomplishment starts with the decision to try.”
One thing that I’ve really been enjoying about my workouts is having to be flexible yet challenge myself to get it done. . The workouts in the My Transphormation App are not always appealing or ideal for my no-gym situation. . But instead of being frustrated or deciding that I won’t be able to workout I’ve tried to come up with ways to make them more fun, appealing and accommodating for my lifestyle. . One of my favorite things that I’ve been doing is going to the local track whenever the workout calls for something with distance, like today! 400 walking lunges and 50 burpees in a 600 sq. ft. apartment is not ideal. . Going to the local track helps put me in the zone. It also helps me feel more connected to the community. Both benefits that I never would’ve anticipated by being a little creative with my workouts in the App! . Swipe to see the full workout —> . 🦄 . #iam1stphorm #mytransphormation #summersprint #summersprintchallenge #transphormation #transformation #challengeyourself #selfcare #detroit #detroiter #michigan #flexing #duespaid #fitnesscoach #fitnessapp #fitnesstips #healthylifestyle #wellnessjourney #progressoverperfection #teamjessp #strongwomen #buildingmuscle #strongaf #strongafwomen #bodyweightworkout #somanylunges #buildthatbooty #bootypump #healthandfitness #fitnessandnutrition
📥𝗦𝗮𝘃𝗲 𝗧𝗵𝗶𝘀 10 𝗠𝗶𝗻𝘂𝘁𝗲 𝗕𝗼𝗼𝘁𝘆 𝗕𝘂𝗿𝗻𝗼𝘂𝘁🍑 Alright you guys voted and you wanted a booty burnout with swipe videos so get your glutes ready. I used interval timer and set the high intensity to 30 seconds with a low intensity (really a rest/transition ) of 10 seconds. There are 7 exercises, so this burnout takes less than 5 minutes and can be repeated for even more of a burn 🔥 I recommend performing this at the end of your leg day to burn out your glutes. However, if you’re tight on time, you can squeeze this quick workout in anytime during the day. Make it happen 💫 🍑Side Walk Squat 🍑Fire Hydrants (Left and Right ) 🍑Monster Walks 🍑Glute Bridge with Abduction 🍑Lunge Pulse with Kickback (Left and Right ) Make sure to like and save this video to get one heck of a booty pump 🙏 🎼Song: Fever #bootyburnout #bootyworkoutathome #bootycircuit #legdayathome #outdoorworkouts #athomeworkout #buildyourbody #buildmuscle #workoutoftheday #fitgirlvideos #trainlikeagirl #girlgains 💪 #fitgirlworkout #plantbasedathlete #fitteacher #ormondbeachfl #ormondbeachfitness #beyourbestyou #buildmuscle #strongafwomen #liftyourlife
This mum is a real hero! 🙌🏼 🧡 . #RealFamilies #RealFamiliesIGTV #CherryHealey #CherryHealeysMoneyDilemmas #Livingonabudget #Onabudget #Heromum #Heromom #Workingmum #Workingmom #Specialneedsmum #Specialneedsparents #Budgeting #Poverty #Breadline #Strongwomen #Strongmums #Strongmum #Strongafwomen
"C" Words: COMMITMENT and COMMUNITY Back in February, I COMMITTED to a 21 day workout and nutrition program. It took me 26 days to finish, but I pushed through and got it done. After that, I decided that quarantine was a great time to start a 6 week program. I became so COMMITTED, and absolutely loved every minute of every single workout. It was during this program that I was joined both virtually and in person with some friends and family (mom, @dkbassett24 , @maddigriebs ) and realized the COMMUNITY I had along for the ride with me. I then did the 21 day program again, but this time with my friends--my COMMUNITY. So much more fun!! Last week, when this picture was taken, I had just finished my final workout of an 8 week program. This is the longest COMMITMENT to a program I had ever made before. This program challenged me beyond belief, but from those challenges came great rewards for my physical health and my mental well-being. While my aforementioned friends went their own way before I started this program (still kicking @$$ on their own journeys ), I was joined by @madmathlady for this and couldn't have had a better accountability partner and friend for our #5AMCLUB workouts. My COMMUNITY was still strong, even if we weren't always together. My desire to be COMMITTED was entirely enhanced by the COMMUNITY of ladies who joined me over the past five months (and all of you who supported me and cheered me on from the sidelines )!! Coaching has allowed me to continue to be COMMITTED to myself, and to helping other women discover the best version of themselves, both physical and mentally. I want to invite you to be a part of this amazing COMMUNITY, where we can learn and grow together as we go through this crazy thing called life.
Of course I workout for me, but I also workout for the woman who may be watching me & needs the inspiration. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for the woman who thinks she can never lose the weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for the woman who’s still laying in bed, watching my stories, & struggling with the motivation to get up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for the woman who cannot see her worth. I do it for the woman who picks herself apart when looking in the mirror. I do it for the woman who feels so uncomfortable in her skin that she has no idea how to love herself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for the woman who believes she’s not good enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for the woman who’s so crazy busy that she doesn’t think she has time to work on herself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do it for those women because I was that woman for so long. So my biggest hope is that these women will see my posts, see my stories, and have the courage to start a journey of their own, to move their bodies, to fuel their bodies with healthy foods, to start talking kinder to themselves, to take care of themselves, and to love themselves💗 #progressnotperfect #chooseyourself #talkkindlytoyourself #choosekindness #selflovespo #youareworthy #yourworthisnotanumber #fargonorthdakota #fargofitness #fitnessmotivation #womeninspirewomen #80sbaby90skid #oldnavyactive #maventhread #onedayatatime #pedipt #summertimevibes #workoutanywhere #yougotthisgirl #countrymusiclover #strongafwomen #speakkindly #positiveselfimage
I get up every morning before the sun! #sunrisesarethebest I get asked a lot why I get up so damn early! My answer? 1- I love my quiet time with my thoughts and prayers 2-I love watching the sun come up (so peaceful and beautiful ) 3- I love starting my morning with MOVEMENT! A good sweat session sets my mood for the day ahead! Happy, energized, focused and mentally strong! 4- well we all know the early bird gets the worm 🐛 Hahaha! Tell me............. Do you prefer sunrise or sunset and why??
DINNER OPTIONS I’VE BEEN LOVING...⠀ Swipe 👉🏼👉🏼👉🏼⠀ ⠀ If you’ve followed me for a little while, you know that I preach eating what you want in moderation. I preach listening to your body and I stand by the mindset that you shouldn’t deprive yourself of what you want. ⠀ ⠀ I’ve found that this is what has worked the best for me and it helps my clients get the best out of their healthy lifestyle without feeling miserable. ⠀ ⠀ Eating what I want and listening to my body has allowed me to have fun dinners (like the last photo hehe ) without feeling GUILTY. Food is fuel, but food can also be fun! ⠀ ⠀ ⠀ #fitandfree #nomacroscounted #flexibleeating #healthymindset #ilovemyself #personaltrainerlifestyle #raleighpersonaltrainer #weightlosscoachforwomen #weightlosscoachingonline #flexiblediet #intuitiveeating #quarantineworkouts #acsmcertified #acsmpersonaltrainer #self #strongafwomen #healthynutrition #fitnessnutrition #nutritiontip #fitnesstraining #exerciseiskey #feelconfident #weightlosscoachonline
“Be stronger than your excuse’s“ Yesterday training plans got changed and I wanted to just skip it because my routine felt off and I couldn’t get mentally where I needed to be, but guess what? I did it anyways. #hwpo #opexfitness #opexathlete #strongafwomen #crossfit #crossfitgirls #homegym #bbbopex #noexcuses #workforwhatyouwant #noonecares #doitanyway #becauseyoucan
𝗪𝗵𝗮𝘁 𝗗𝗼 𝗬𝗼𝘂 𝗪𝗮𝗻𝘁 𝗜𝗻 𝗟𝗶𝗳𝗲? 𝘕𝘰 𝘳𝘦𝘢𝘭𝘭𝘺.... 𝘐 𝘸𝘢𝘯𝘵 𝘺𝘰𝘶 𝘵𝘰 𝘵𝘩𝘪𝘯𝘬 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵. 𝗪𝗵𝗮𝘁 𝘋𝘖 𝘠𝘖𝘜 𝗪𝗮𝗻𝘁? ————————————————- 𝙒𝙝𝙮 𝙩𝙝𝙚 𝙛*𝙘𝙠 𝙖𝙧𝙚 𝙮𝙤𝙪 𝙣𝙤𝙩 𝙢𝙖𝙠𝙞𝙣𝙜 𝙩𝙝𝙖𝙩 𝙝𝙖𝙥𝙥𝙚𝙣?! You only have one life. STOP making excuses. STOP doubting your success before you even give yourself a chance. GET OUT OF YOUR HEAD! GET OUT OF YOUR OWN WAY! START setting goals. START doing the things that will get you there! START doing what you love! Make Shit Happen Let’s GOOOOOOOO!! #EVOLVEDMOVEMENT #BUILDINGBETTERHUMANS #BADASSBABESQUAD
So true! Love leg day!! Nothing builds confidence like a good leg workout! I may not be able to walk the next day...but it’s a good pain 🏋🏻♂️🏋🏻♂️🏋🏻♂️ . . . #strongaf #strongafwomen #fitnessgirl #womenwholift #legdayworkout #confidence #empowerment #successmindset #driven #strongwoman #girlpower 💪 #fitnessaddict #fitnessbody #gymrat
Do you know what’s important for you? ⠀ ⠀ ⠀ ⠀ ⠀ Staying healthy so you can LIvE your best life. ⠀ You are your own limit from living poorly or healthy. Yes, it’s hard and it’s supposed to be. But one day you will look back and you will be so glad that you didn’t give up on yourself.⠀ ⠀ So why is it so important to live your best life? ⠀ ⠀ I think it’s pretty obvious!? ⠀ When you treat yourself and your body right, you feel good. You feel happier. You feel more confident. ⠀ Now Who doesn’t like to feel confident about themselves? ⠀ ⠀ One thing I have learned in the past few years, is when I’m feeling my best, I feel strong, happy and most of all confident. It all comes down to fuelling and moving my body in a healthy kind of way, right??? ⠀ Who is with me on this one? ⠀ ⠀ And one more thing. An important one that you need to feel and know. ⠀ ⠀ It’s not about abs anymore. ⠀ But what matters is, how confident you feel in your own skin, feeling healthy, feeling happy and strong AF, now that’s what matters 💯⠀ ⠀ ARE YOU WITH ME? ⠀ ⠀
Nevertheless she persisted Despite the pain Despite the setbacks Despite the struggles I REFUSE to encompass the victim mindset: I am NO VICTIM but a VICTOR. Society can place whatever label it chooses because at the end of the day it doesn’t matter. I know who I am and I will LIVE UP to that truth. I am a warrior I am strong I am powerful I am unstoppable Live up to YOUR truth. Don’t ever let anyone, idea or thing dictate who YOU are. Workout Mashup ▪️4 Weeks of the Prep ( @Amoila_Cesar ) ▪️ #BetterBodyByMars Bootcamps by ( @Marsella .Reyes )
First day back to workouts. Lower body only. I really want to finish #burn60 , but that just isn't realistic right now. The shoulder is much better, but not good enough yet. 🙌 #fitfam #fitforlife #strongafwomen #tiusummertoneup #tiubootycall #tiunova #deathbyjillianmichaels #bootybootcamp @jillianmichaels @jillianmichaelsapp
I almost quit running yesterday. Not just I’m done with this run, but I’m done with running period. It’s tough when you’re a slower runner and you feel like you’re slowing everyone down. It’s tough when an easy run still burns and feels challenging. It’s easy to feel like you aren’t making progress. Every workout matters. Miles are miles. The conversations with friends are priceless. It’s not about speed or PR it’s about fun and friendship. So I’m still running. If you need me, I’ll be at the back but I’ll get there eventually.
Test week is done! Some major wins and some losses in my fitness but it was still a good week. But even more of a non exercise related win- 2 parties yesterday and I ate normal- fit a few treats in but still managed to have a successful day- conquering my eating is even harder than the 120lb #atlasstone It’s funny how success and confidence in one area of your life can bleed into many other aspects! I wish 270lbs me could see me now. Happy Sunday everyone! Enjoy some of my highlights from my stories this past week! #samegirldifferentmindset #samegirldifferentbody #weightlossjourney #weightlosstransformation #strongwomen #strongmantraining
❤️🤍💙 💥Post 4th of July Workout💥 Upping the reps from last time by 25. Two weeks ago we were at 75, now up to 💯😓 Taking out the shoulder taps today. Sprinter hops can go up by 25 (which will make it 75 each leg ) or you can make it even with every exercise and go up to 💯💪 💯 Burpee push-up 💯 Jump lunges 💯 Deadbugs 💯 Tricep push-ups 💯 Jump Squats 💯 sec. Hollow hold 💯 T-planks 💯 sprinter hops each side . . . . . #girlswithtattoos #inkedgirls #upperbody #teamalphawear #upperbodyworkout #strongaf #strongalphafemale #coreworkouts #legs #progressnotperfection #supersets #inkedandfit #strongafwomen #legworkout #fullbody #empoweredwomenempowerwomen #fullbodyworkouts #core #fitnessmotivation #fullbodyworkout #supersettraining #juststrong #strongcore #krusaderswomen #4thofjuly #krusadersathlete #postholiday
Happy Birthday to my favorite workout and weightlifting buddy AND dance partner @gretchenb1369 !!! Continue to stay beautiful and sassy😉🤪💪🏼 #weightlifter #weightlifting #friends #birthday #birthdaygirl #singleasapringle #sassy #sassypants #attitude #strong #girlswholift #🍑 #fit #gorgeous #athlete #favorite #strength #crossfit #strongafwomen #happy #beautiful #beastmode #catlady #funny #goodtimes #instagood #dance
I tried out this new badass workout sample today (while Rob was working with his resistance bands! ) Want to try it for yourself? I’m happy to share the free link!! If you love it like I did, let’s be BADASSES together!! If you don’t love it, no problem!! Your body will still thank you for the 30 minutes you moved it!! #travelnurse #fitrn #badass #badasswomen #strongafwomen #strongertogether #formerathlete #hashimotosdisease #lymewarrior #travelworkout #fittravelnurse #healthynurse #healthierhappier #thezvirins
5 𝗧𝗶𝗽𝘀 𝗙𝗼𝗿 𝗧𝗮𝗰𝗸𝗹𝗶𝗻𝗴 𝗣𝗮𝗿𝘁𝗶𝗲𝘀 𝘄𝗶𝘁𝗵 𝗮 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗲, 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 If you’ve ever felt anxious going to a party, you’re not alone. All the food options can be overwhelming, and you don’t want to miss out. I used to have such a negative mindset, taking an all or nothing approach and then being overcome with guilt if I did indulge. Remember we only have one life, and the memories we make are priceless. When you’re 80 looking back you’ll be thinking about the good times with your loved ones, not the slice of cake you ate. Here are 🤚tips to help you balance your choices and have a positive mindset the next time you go to a party. 1️⃣Fill up with a protein rich meal or snack before you go. If you starve yourself the morning of, you’ll only be more likely to binge. Take the time beforehand to make yourself a meal that will keep you full. 2️⃣Hydrate- yes, you can still enjoy some drinks🍻but try to have a glass of water in between each alcoholic beverage. We also often mistake hunger with thirst and if you’re barbecuing outside, your body will need extra water 🥵 3️⃣Watch portion sizes- I’m all about trying all the foods. If your aunt only makes her famous apple pie once a year, don’t miss out, this will only lead to regret. Take a small slice and savor that taste. Be conscious of how much you’re consuming and load up on veggie dishes and proteins while still trying all the delicious apps and sides. 4️⃣Slow down and focus on the company around you. It can be tempting to gobble up the yummy eats everyone brought, but eat slowly and focus more on having fun conversations. Plus if you slow down your body may realize it’s full before you go back for seconds. 5️⃣Remember this is one day! Don’t spiral and use this as an excuse to eat crap all week. Enjoy the party, then go back to fueling your body with micronutrient dense foods. Focus on the memories you made and give yourself permission to enjoy yourself without guilt. I hope these tips can help you shift your mindset. Create new memories, make balanced choices, and enjoy your favorite foods with the people you love.
Isn’t this the truth??!! Your mind is your most powerful tool. You are capable of anything as long as you are in the right mindset 💞 . . . #setyourmind #fitnessaddict #mindispowerful #youarecapableofanything #innerwarrior #strongafwomen #strongafter40 #womanpower #focus #intent #mindsetmatters
HOTEL WORKOUT- circuit style! I loved getting creative and finding a way to workout in a small space. Guess what? IT CAN BE DONE! Want to join me? Here’s what I did: ⠀ ⠀ • 3 squat pulse/jump ⠀ • Push-up to shoulder taps (don’t be afraid to modify like I did ) ⠀ • SL deadlift to calf raise ⠀ • Inchworms ⠀ ⠀ Do each exercise for 45s and take a 15s rest between exercise. Do 4 rounds for 16 minutes of work!! Have fun, and enjoy my almost fall in the third video 😂😂 ⠀ ⠀ ⠀ ⠀ #fitandfree #nomacroscounted #flexibleeating #healthymindset #ilovemyself #personaltrainerlifestyle #raleighpersonaltrainer #weightlosscoachforwomen #weightlosscoachingonline #flexiblediet #intuitiveeating #quarantineworkouts #homeworkoutideas #equipmentfreeworkouts #equipmentfree #acsmcertified #acsmpersonaltrainer #self #strongafwomen #weightlosscoachingprogram #confidencecoachforwomen
😱𝗬𝗼𝘂𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗕𝗼𝗱𝘆 𝗜𝘀 𝗔 𝗥𝗲𝗽𝗿𝗲𝘀𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻 𝗢𝗳 𝗪𝗵𝗼 𝗬𝗼𝘂 𝗪𝗘𝗥𝗘, 𝗡𝗼𝘁 𝗪𝗵𝗼 𝗬𝗼𝘂 𝗔𝗥𝗘🤓 ————————————————- Exhibit A VS Exhibit B In the first picture, I had realized I was depressed, in a bad mental state, eating my stress and anxiety, and I needed to change. I was a few months into making some changes. 𝙄 𝙬𝙖𝙨 𝙨𝙞𝙘𝙠 𝙖𝙣𝙙 𝙩𝙞𝙧𝙚𝙙 𝙤𝙛 𝙗𝙚𝙞𝙣𝙜 𝙨𝙞𝙘𝙠 𝙖𝙣𝙙 𝙩𝙞𝙧𝙚𝙙. In the second picture, I have a lot more energy, enough to share with all my clients! I am over 20lbs lighter and can deadlift 200lbs more. I am 100x stronger physically and mentally. But this is also about 5 years of blood sweat and tears between the two pictures. I am constantly EVOLVING into a better version of myself! ________________________ It takes awhile for your physical representation to catch up to your mindset. 🤯 😡😞And that is what is most frustrating to a lot of my clients. Because they are changing their mindset and who they are MENTALLY 🧠 BUT That doesn’t reflect in their physical body instantly, ________________________ 𝐴𝑛𝑑 𝑡ℎ𝑎𝑡’𝑠 𝑤ℎ𝑦 𝑝𝑒𝑜𝑝𝑙𝑒 𝑔𝑖𝑣𝑒 𝑢𝑝 𝑠𝑜 𝑒𝑎𝑠𝑖𝑙𝑦 𝑜𝑛 𝑡ℎ𝑒𝑖𝑟 𝑔𝑜𝑎𝑙𝑠. ________________________ 👉When you UNDERSTAND that your physical body is a reflection of ALL of the decisions you have made in life up until this point, you see that focusing on that is like looking in the rear view mirror. 𝐿𝑜𝑜𝑘𝑖𝑛𝑔 𝑖𝑛 𝑡ℎ𝑒 𝑅𝐸𝐴𝑅𝑉𝐼𝐸𝑊, 𝑦𝑜𝑢 𝐶𝐴𝑁𝑁𝑂𝑇 𝑠𝑒𝑒 𝑤ℎ𝑒𝑟𝑒 𝑦𝑜𝑢 𝑎𝑟𝑒 ℎ𝑒𝑎𝑑𝑒𝑑. 👉But, when you UNDERSTAND that your MINDSET is your CURRENT you and guiding your FUTURE you, it is easier to keep our eyes ahead of us and focus on where WE ARE GOING. 👑GET CRYSTAL CLEAR ON YOUR VISION 👑GET CRYSTAL CLEAR ON YOUR GOALS 👑𝙃𝘼𝙑𝙀 𝘼 𝙋𝙇𝘼𝙉, 𝘼𝙉𝘿 𝙎𝙏𝘼𝙔 𝙏𝙃𝙀 𝘿𝘼𝙈𝙉 𝘾𝙊𝙐𝙍𝙎𝙀 #EVOLVEDMOVEMENT #BUILDINGBETTERHUMANS #BADASSBABESQUAD
We train for life at AFClontarf - a life of energy, functionality, joy, gains, sanity....why do you train? It’s the why that will motivate you.....
That feeling after we finish a live workout togetheRAWR! 🦁💖 Thank you so much to everyone who joined today. Remember that you can still conquer the workout since I post them on my channel after. 🤗 It’s never too late for the RAWRRRs! I hope you guys have an amazing weekend. Maybe a little booty kicking, maybe a little playing The Last of Us, all the things!
Exactly 2 years ago...this is the most consistent I’ve ever been in my life and I truly have @irene .markulik to thank for inspiring me. It’s not just about fitness and how you look. That mental health is KEY!! I used to hear it all the time but I didn’t actually get it until this last year. Thank you for helping change my life and getting me ready to help others just like you did for me! Also, thank you for bringing other amazing and inspiring women into my life who help me find the motivation on the toughest days!! . . I’ve made big moves this year on my mental health and I have to remember how far I’ve come. This week hasn’t been the best for me mentally but I have to remember to be kind to myself and be proud of the progress I’ve made. When I get down on myself it only gets worse. Put your chin up buttercup, you got this!! 💪🏽 . . . #getfit #transformationtuesday #transformation #thework #beachbodyislife #beachbodyislifechanging #teambeachbody #girlswholift #strongafwomen #bpdwarrior #bpdawareness #bpdrecovery #bpdthings #borderlinepersonalitydisorder #plussizefitness #plussizeweightlifter
You’re stronger then you look and feel! #Type1Diabetes is crazy sometimes but make the best of it, life is to short! 💪🏻 . . . . . . #strongdiabetic #staystrong #lifeisshort #smile #dailydiabetes #type1diabetes #diabetesfriendly #diabetesstrong #diabetescommunity #diabetescontol #bloodsugar #strongafwomen #strongaf #diabetesfamily #type1family #type1community #t1dforeverfriends #type1friendly #type1friend #type1badass #diabadass #diabetesstrong #diabadassforlife #diabadasscommunity #type1diabetes #t1d #type1 #type1diabetesawareness #type1d #diabetestype2 #foreverstrong
How’s it been a week since Built By Me launched😯 In all honesty, I didn’t have a clue what to expect but so far I’m so happy with how it’s going🤩 Have you ever been unsure of where to start, what to eat, how much to eat, what exercises to do, how many reps and sets, how to get the body and mindset you’ve always wanted... If not now, then when? Sign up to built by me today - the link will always be in my bio and linked on my story 🤩 #builtbyme
Going into the weekend like....😜🕊️🛸👽😈💜🤍🖤
#fridayflex - to the Wifey Wellness Crew be sure to look in the mirror tell your self your a badass and flex cuz you have been busting your butts - speaking to so many of you on one on one calls and seeing your before and after photos coming in I’m so happy for all of you - your confidence and increased energy is shining through not only in our virtual reality but in the real world 💪🏻 Be proud of yourself - if you need to write a not and stick it to your mirror - YOU ARE A BADASS - You CAN DO HARD THINGS - YOU ARE OWNING YOUR LIFE 💪🏻 I love you all thanks for showing up in our group daily and motivating me to keep pressing play - I am strong AF - mentally and physically 🧠 HAPPY FRIDAY SHOW ME YOUR MUSCLES 💪🏻 • #ﬁtfam #wifeyswellnesscrew #wifey #wifeylife #fitness #homeworkout #beachbodycoach #mbf #bbod #fitnessmotivation #wellnessgroup #strongafwomen #strongertogether #fitnesscommunity #celiac #glutenfreeweightloss #psoriasiswarrior #fitnessmotivation #fridayvibes #flex #autoimmunewellness #showmeyourmuscles
Guess who’s back? Ya girl finally got her act together for a split second to throw together a #wannabewednesday with the amazingly gorgeous @thesisterstudioig who I have just a little #womancrush on! Listen friends. I don’t EVER sit in pics. When I sit, I spread. So this was wayyyy out of My comfort zone. Like. Yeah...I squint my eyes a little when I look at it. 😂 But do the things that are uncomfortable. Get out of what has become the norm for you and embrace change and movement and clearing. I need to accept this body I am currently in because she’s a strong one. She’s capable. She’s willing to do whatever necessary to protect me. And if that means keep a little more cushion around the middle, well...thanks to my built in armor, nothings gonna get me! 😂. And I’m just gonna throw on these @spanx faux leather leggings for a little extra oomph, ya know what I’m sayin? 😆 #spanxfauxleatherleggings #Embracenow #strongafwomen #andigetdressed #mystylishcurves #curvyfashion #celebratemystyle #keepitcurvy #effyourbeautystandards #celebratemysize #honormycurves #goldenconfidence #over30style #bodypositivity #plusisequal #midsizeblogger #midsizegals #midsizestyle #midsizecollective
In community, in divine sisterhood. Happy International Women’s Day❤️ So much love for my chosen sisters and the sisters of the world that are doing the healing, the elevating, the heavy work. Raising the families, raising the standards, raising each other up. Choose Collaboration over competition. Choose to create community. Straighten your friends crown and pick her up, every single time. We are she. Together we are strong af. #internationalwomensday #womensupportingwomen #womenrising #she #strongafwomen #strongafwomen #chooselove #elevatedliving #womensday2020 #loveformysisters Repost @warrior_goddess_training with @get_repost ・・・ Warrior Goddess Training is a book by HeatherAsh Amara. See link in our bio to download TWO FREE CHAPTERS of Warrior Goddess Training! . . . . #warriorgoddesstraining #heatherashamara #forwomenonly #goddess #hierophantpublishing #books #bestsellingauthor
Femmes do it better! Like in heels, on 1 foot, without breaking a nail, while serving face & looking flawless. 💅👠♀️👑