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๐ญ. ๐๐ป๐ผ๐ ๐๐ต๐ฎ๐ ๐น๐ฎ๐๐๐ถ๐ป๐ด ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ ๐๐ฎ๐ธ๐ฒ๐ ๐๐ถ๐บ๐ฒ. โLose 10 lb in a weekโ fad diets are BS. Don't you think if it were as easy as a single week or 2, we would ALL walk around with 6 packs? ๐๐ฒ๐ ๐ด๐ผ ๐ผ๐ณ ๐ถ๐ป๐๐๐ฎ๐ป๐ ๐ด๐ฟ๐ฎ๐๐ถ๐ณ๐ถ๐ฐ๐ฎ๐๐ถ๐ผ๐ป. ๐๐ฒ ๐ฟ๐ฒ๐ฎ๐ฑ๐ ๐๐ผ ๐๐ผ๐ฟ๐ธ, ๐ด๐ฟ๐ผ๐, ๐ฎ๐ป๐ฑ ๐ถ๐บ๐ฝ๐ฟ๐ผ๐๐ฒ ๐ผ๐๐ฒ๐ฟ ๐๐ถ๐บ๐ฒ. . ๐ฎ. ๐ง๐ฎ๐ธ๐ฒ ๐บ๐ฒ๐๐๐, ๐ฐ๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐ ๐ฎ๐ฐ๐๐ถ๐ผ๐ป. You are better off working out 3 days a week and sustaining it for years, than 7 days a week for 2 weeks and calling it quits from exhaustion. Slow your roll, girl. . ๐ฏ. ๐๐ฒ๐ฐ๐ผ๐บ๐ฒ ๐ฝ๐ฎ๐๐๐ถ๐ผ๐ป๐ฎ๐๐ฒ ๐ฎ๐ฏ๐ผ๐๐ ๐๐ต๐ฒ ๐ท๐ผ๐๐ฟ๐ป๐ฒ๐. To truly THRIVE and see change, get excited about the process of getting to the end goal. Find joy in the journey by moving your body in a way that you love. ๐ ๐ฎ๐ธ๐ฒ ๐ฒ๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐๐ผ๐๐ฟ ๐ฝ๐น๐ฎ๐ ๐๐ถ๐บ๐ฒ, ๐ป๐ผ๐ ๐ฎ ๐บ๐ฒ๐ฎ๐ป๐ ๐๐ผ ๐ฎ๐ป ๐ฒ๐ป๐ฑ. . ๐ฐ. ๐ฌ๐ผ๐ ๐ฎ๐ฟ๐ฒ ๐ป๐ผ๐ ๐๐ผ๐๐ฟ ๐ณ๐ฎ๐ถ๐น๐๐ฟ๐ฒ๐. You are going to make mistakes. You're going to skip a workout, have a bad day, or overeat. That doesn't make YOU a failure. That makes you a human. You get to control what happens next though. Do you let that mistake turn into you quitting? Or do you get back up and keep going? . ๐ฑ. ๐๐ฒ๐ฒ๐ฝ ๐ถ๐ ๐ฟ๐ฒ๐ฎ๐น ๐๐ถ๐๐ต ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ. We all make excuses sometimes. This isn't to say that there aren't very valid obstacles in your way. But you can't have your reasons and also have success. So get real with yourself. Ask yourself: How ๐ค๐ข๐ฏ you make it happen? ๐ง๐ต๐ฒ๐ฟ๐ฒ'๐ ๐ฎ๐น๐๐ฎ๐๐ ๐ฎ ๐๐ฎ๐. ๐๐ ๐ฐ๐๐๐ฒ๐ ๐๐ถ๐น๐น ๐ป๐ฒ๐๐ฒ๐ฟ ๐ฒ๐บ๐ฝ๐ผ๐๐ฒ๐ฟ ๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ. . . #healthyhabits #healthybody #successfulmindset #growthmindset #fitnesstrainer #fitnesstransformation #fitnessprogress #gettinghealthy #gettingfit #onlinehealthcoach #healthcoach #fatlossjourney #weightlosstips #fatlosstips
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Post workout with a little furry creeper in the background. Can you spot him? ๐ I will say, the toughest part of at home workouts is dodging your pup who thinks you're playing a game with him the whole time you're trying to exercise. ๐คฃ . Swipe for a laugh. . On Friday, we went on a quest around town to find dumbbells for our โhome gymโ and people have cleaned out the sporting goods aisles! . ๐ฆ๐ผ ๐ถ๐ป ๐ฐ๐ฎ๐๐ฒ ๐๐ผ๐ ๐ต๐ฎ๐๐ฒ๐ป'๐ ๐๐ฒ๐ ๐ด๐ผ๐๐๐ฒ๐ป ๐๐ผ๐๐ฟ ๐ต๐ฎ๐ป๐ฑ๐ ๐ผ๐ป ๐๐ผ๐บ๐ฒ ๐๐ฒ๐ถ๐ด๐ต๐๐, ๐ต๐ฒ๐ฟ๐ฒ ๐ฎ๐ฟ๐ฒ ๐๐ผ๐บ๐ฒ ๐ฏ๐ผ๐ฑ๐๐๐ฒ๐ถ๐ด๐ต๐ ๐ฒ๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ๐ ๐ ๐น๐ผ๐๐ฒ ๐ถ๐ป๐ฐ๐ผ๐ฟ๐ฝ๐ผ๐ฟ๐ฎ๐๐ถ๐ป๐ด ๐๐ผ ๐ณ๐ฒ๐ฒ๐น ๐๐ต๐ฒ ๐ฏ๐๐ฟ๐ป: . Mountain climbers Burpees Squat jacks Jumping lunges Inch worms Pulse squats Jump squats Planks Chair dips Snap jumps Wall sits Squat holds . Hawkeye ๐ and I have also been running sprints in the apartment hallway... I'm sure our neighbors love us. ๐คฃ . If you want to spice up your home workouts, I can help you! Click the link in my bio. ๐ฒ I'll be sending some fire bodyweight only workouts to my email list tomorrow. . . . #workoutathome #bodyweighttraining #bodyweightexercises #workoutroutine #exerciseideas #workoutideas #exercisetips #bodyweightworkout #onlinefitnesscoach #exerciseathome #homeworkouts
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Even with all of the empty shelves at the grocery store, you CAN get your protein each day! . It just might mean shaking up your usual sources. . We've stocked up on beans, powder, bars, nuts, and higher protein veggies. . We did actually snag shrimp and ready made chicken strips to add to salads. . Just be aware that your frozen and ready made protein sources have higher sodium. Make sure you're getting your water and potassium each day- think fruits, veggies, potatoes, fat free yogurt... . What creative ways are YOU hitting your protein with limited choices right now? . . . #groceryshopping #proteingains #mealprepping #mealpreparation #flexibledieting #iifymwomen #iifymgirls #healthyhabits #ifitfitsyourmacros #flexiblediet #flexibledieter
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If you think you canโt get a booty kicking workout in the comfort of your own home, girl, You. Are. Wrong! ๐ช ๐ง๐ต๐ฒ ๐ณ๐ผ๐น๐น๐ผ๐๐ถ๐ป๐ด ๐ฎ๐ฟ๐ฒ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐๐๐ฟ๐ฎ๐๐ฒ๐ด๐ถ๐ฒ๐ ๐ ๐๐๐ฒ ๐๐ถ๐๐ต ๐บ๐ ๐ฐ๐น๐ถ๐ฒ๐ป๐๐ ๐๐ผ ๐ฎ๐บ๐ฝ ๐๐ฝ ๐๐ต๐ฒ๐ถ๐ฟ ๐๐ผ๐ฟ๐ธ๐ผ๐๐ ๐ถ๐ป๐๐ฒ๐ป๐๐ถ๐๐ ๐๐ต๐ถ๐น๐ฒ ๐ฒ๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ถ๐ป๐ด ๐ฎ๐ ๐ต๐ผ๐บ๐ฒ. ๐๐ Even if you only have lighter weight dumbbells available, these will help you get creative and feel the burn. ๐ญ. ๐ฆ๐น๐ผ๐ ๐ป๐ฒ๐ด๐ฎ๐๐ถ๐๐ฒ๐: Slow down the eccentric part of the movement. This part of the movement is when the muscle lengthens. It's usually when youโre fighting against gravity to decelerate the weight. Think: lowering into a squat, lowering the weight during a bicep curl, bringing the weight back up on a lat pull down, etc. ๐ฎ. ๐ฃ๐๐น๐๐ฒ ๐ฟ๐ฒ๐ฝ๐: These are partial reps. Take a squat for example: you might squat all the way down, come halfway back up and then right back down into another squat. Then all the way back up. ๐ฏ. ๐ฅ๐ฒ๐ฝ๐ ๐๐ป๐๐ถ๐น ๐ณ๐ฎ๐ถ๐น๐๐ฟ๐ฒ: Continue performing reps until you no longer can with good form. ๐ฐ. ๐๐ถ๐ฟ๐ฐ๐๐ถ๐๐: By combining a group of exercises together and limiting rest, youโre challenging the muscles in a new way. ๐ฑ. ๐ฃ๐น๐๐ผ๐บ๐ฒ๐๐ฟ๐ถ๐ฐ๐: These are bodyweight jumping movements. Examples include: jump squats, jumping lunges, Bulgarian split squat jumps, snap jumps, skater lunges, frog jumps, and tuck jumps. ๐ฒ. ๐๐๐ผ๐บ๐ฒ๐๐ฟ๐ถ๐ฐ ๐ต๐ผ๐น๐ฑ๐: Hold the movement for an extended period of time. You could hold a squat for 3 seconds, hold a lateral raise, hold a hammer curl, etc. ๐๐ฆ๐ฆ? ๐ ๐ฐ๐ถ๐ณ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ฅ๐ฐ๐ฏโ๐ต ๐ฉ๐ข๐ท๐ฆ ๐ต๐ฐ ๐ด๐ถ๐ง๐ง๐ฆ๐ณ ๐ธ๐ช๐ต๐ฉ ๐ญ๐ช๐ฎ๐ช๐ต๐ฆ๐ฅ ๐ฆ๐ฒ๐ถ๐ช๐ฑ๐ฎ๐ฆ๐ฏ๐ต! ๐โโ๏ธ ๐๐ผ๐๐ผ๐๐น๐ถ๐ฐ๐ธ ๐๐ต๐ฒ ๐ต๐ผ๐บ๐ฒ ๐๐ผ๐ฟ๐ธ๐ผ๐๐๐ ๐๐๐ผ๐ฟ๐ ๐ต๐ถ๐ด๐ต๐น๐ถ๐ด๐ต๐ ๐ผ๐ป ๐บ๐ ๐๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ป๐ ๐ผ๐ณ ๐ต๐ผ๐บ๐ฒ ๐ฟ๐ผ๐๐๐ถ๐ป๐ฒ ๐ถ๐ฑ๐ฒ๐ฎ๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐๐ฟ๐.๐๐ผ๐๐ผ . . #homeworkouts #workoutathome #homeworkout #quarantine #healthcoach #onlinepersonaltrainer #onlinehealthcoach #getyoursweaton #buildyourbody #buildmuscle #buildingmuscle #womenwholift
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Quarantine can't keep us from getting our sweat on! ๐ช I'm not gonna lie to y'all.... home workouts were never my jam. I feel most motivated at the gym surrounded by smiling faces putting in werrrk. ๐๏ธโโ๏ธ BUT... it's actually been pretty fun to switch it up and get creative with these home sessions the last few days! In case you missed it, I have a highlight on my story with a bunch of dumbbell only routines for you to try. Don't underestimate the power of a home workout to kick your butt. ๐ . . . ๐ฆ๐๐ถ๐ฝ๐ฒ ๐ณ๐ผ๐ฟ ๐ฎ ๐ป๐ผ ๐ฒ๐พ๐๐ถ๐ฝ๐บ๐ฒ๐ป๐ ๐๐ผ๐ฟ๐ธ๐ผ๐๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐๐ฟ๐ ๐ฎ๐ ๐ต๐ผ๐บ๐ฒ ๐๐ผ๐ฑ๐ฎ๐! ๐ง๐๐ ๐๐ข๐๐: ๐ฑ ๐ฟ๐ผ๐๐ป๐ฑ๐, ๐ฎ๐ฌ ๐ฟ๐ฒ๐ฝ๐ ๐ผ๐ณ ๐ฒ๐ฎ๐ฐ๐ต ๐ฒ๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ. ๐ข๐ป๐น๐ ๐๐ฎ๐ธ๐ฒ ๐ฏ๐ฟ๐ฒ๐ฎ๐ธ๐ ๐๐ต๐ฒ๐ป ๐๐ผ๐ ๐ฎ๐ฏ๐๐ผ๐น๐๐๐ฒ๐น๐ ๐ป๐ฒ๐ฒ๐ฑ ๐ถ๐. 1. Plank shoulder taps 2. Frog jumps 3. Lying leg raises with a pulse up 4. Forward, reverse, and curtsy lunge 5. Pulse squat to jump squat 6. Bulgarian split squat jump Let's freakin go! ๐ PS - I just created an INTENSE 5 day home workout guide for anyone who wants a week's worth of heart pumping home routines. Want to give it a try? DM me your email and I'll send it straight to your inbox! #quarantine #workouts #homeworkouts #homefitness #homeexercises #workoutathome #noequipment #noequipmentneeded #bodyweighttraining #bodyweightexercises #bodyweightworkout #buildyourbody #exerciseguide #freeworkout #workoutguide #onlinehealthcoach #fitnesscoach
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๐๐ป๐๐ฎ๐ป๐ถ๐๐: ๐ฑ๐ผ๐ถ๐ป๐ด ๐๐ต๐ฒ ๐๐ฎ๐บ๐ฒ ๐๐ต๐ถ๐ป๐ด ๐ผ๐๐ฒ๐ฟ ๐ฎ๐ป๐ฑ ๐ผ๐๐ฒ๐ฟ ๐ฎ๐ด๐ฎ๐ถ๐ป ๐ฎ๐ป๐ฑ ๐ฒ๐ ๐ฝ๐ฒ๐ฐ๐๐ถ๐ป๐ด ๐ฑ๐ถ๐ณ๐ณ๐ฒ๐ฟ๐ฒ๐ป๐ ๐ฟ๐ฒ๐๐๐น๐๐. This ๐ฏ applies to your fitness journey. If you want to keep seeing progress, you have to continuously adjust your plan of action over time. You can't eat the same calories and hit the same workouts with the same intensity week after week and expect new results. Your body adapts over time. Your metabolism adjusts to your food intake. Your muscles are only going to grow to support the load required of them. This is why knowing your numbers matters. If you're tracking your macros, you can adjust food accurately and carefully to minimize time spent in a weight loss plateau. If you're applying progressive overload to your workouts (increasing the weight/sets/reps over time), you will gain muscle and strength more efficiently. ๐ฌ๐ผ๐ ๐ต๐ฎ๐๐ฒ ๐๐ผ ๐ฐ๐ต๐ฎ๐น๐น๐ฒ๐ป๐ด๐ฒ ๐๐ต๐ฒ ๐ฏ๐ผ๐ฑ๐ ๐ถ๐ป ๐ป๐ฒ๐ ๐๐ฎ๐๐ ๐๐ผ ๐๐ฒ๐ฒ ๐ป๐ฒ๐ ๐ฟ๐ฒ๐๐๐น๐๐. Ready for a new challenge? ๐๐ผ ๐๐น๐ถ๐ฐ๐ธ ๐๐ต๐ฒ ๐น๐ถ๐ป๐ธ ๐ถ๐ป ๐บ๐ ๐ฏ๐ถ๐ผ ๐๐ผ ๐๐ฟ๐ ๐ฏ ๐ณ๐ฟ๐ฒ๐ฒ ๐๐ผ๐ฟ๐ธ๐ผ๐๐๐! ๐๐ผ Get ready to sweat, curse me under your breath a little, and challenge your bod to the max! Let's go ๐ช . . . . #workouts #workouttime #macrocoaching #girlswithmuscles #fatlossjourney #flexibledieting #iifymwomen #weightlifting101 #healthyhabits #challengeyourself #weightlosstips #fatlosstips #buildyourbody #buildmuscle #iifymgirls
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Srs question: which part of this picture is your favorite: these guns, the weird creepy half naked man painting in the background, or my sloth socks? ๐ค it looks like creepy mustache man is braiding my hair. I AM SCREAM LAUGHING. ok Iโm done now ๐คฃ but on a serious note, I filmed a cable station only workout. Swipe if you wanna spice up your next sweat sesh. ๐
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Please pinch me because I MUST be dreaming! I am so excited to be featured in the current issue of @oxygenmagazine as the โFuture of Fitness!โ This has been a bucket list dream of mine for YEARS. When I first began my quest to get strong, Oxygen was where I went to learn how to lift weights. Seriously, I STILL have Oxygen workouts that I had screenshotted in my phone so I could take them to the gym and discretely follow along without looking as lost as I felt in the beginning.๐คฃ Iโm so excited to share my fitness story with other women who might be looking for an outlet for grief, heartbreak, or other struggles through the gym. Donโt give up on yourself or your goals! You CAN have a body and life that you love. โค๏ธ๐ช๐ผ What a way to end 2019. ๐ญโค๏ธ . . #nevergiveup๐ช #oxygenmagazine #futureoffitness #girlswholiftweights #strongisbeautiful #npcbikiniathlete #healthcoach
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โญ ๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐๐ โญ Before Lucie signed on for 1:1 coaching, she was eating 1100 calories a day. ๐ข๐๐ฒ๐ฟ ๐๐ต๐ฒ ๐ฐ๐ผ๐๐ฟ๐๐ฒ ๐ผ๐ณ ๐๐ผ๐ฟ๐ธ๐ถ๐ป๐ด ๐๐ผ๐ด๐ฒ๐๐ต๐ฒ๐ฟ, ๐๐๐ฐ๐ถ๐ฒ'๐ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ ๐๐ก๐๐ฅ๐๐๐ฆ๐๐ ๐ฏ๐ ๐ด๐ฌ๐ฌ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ ๐๐ต๐ถ๐น๐ฒ ๐น๐ผ๐๐ฒ๐ฟ๐ถ๐ป๐ด ๐ต๐ฒ๐ฟ ๐๐ฒ๐ถ๐ด๐ต๐ ๐ฎ๐ป๐ฑ ๐ถ๐บ๐ฝ๐ฟ๐ผ๐๐ถ๐ป๐ด ๐ต๐ฒ๐ฟ ๐ฏ๐ผ๐ฑ๐ ๐ฐ๐ผ๐บ๐ฝ๐ผ๐๐ถ๐๐ถ๐ผ๐ป. ๐ช This wonder woman's transformation is proof that you don't have to take your diet to extremes to achieve beautiful results! ๐ Instead, use food as fuel to be as effective as possible during your training sessions. ๐ฅฆ๐๐๏ธโโ๏ธ ๐๐๐ฐ๐ถ๐ฒ'๐ ๐๐ฟ๐ฎ๐ป๐๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐ฑ๐ถ๐ฑ๐ป'๐ ๐๐๐ผ๐ฝ ๐ฎ๐ ๐๐ต๐ฒ ๐ฟ๐ผ๐ฐ๐ธ๐ถ๐ป' ๐ฝ๐ต๐๐๐ถ๐ฐ๐ฎ๐น ๐๐ฟ๐ฎ๐ป๐๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐๐ต๐ฒ ๐ต๐ฎ๐ฑ: In January, I was super unsteady and couldn't even squat the bar without feeling like I was going to fall on my face. Today, I did 3 sets of 10 with the bar. I'm so thankful for this strength and knowledge and drive amid a really stressful month at work! ๐ SO proud of this girl for all she has accomplished! ๐ #flexibledieting #bodytransformation #bodytransformations #bodytransform #ifitfitsyourmacros #iifymwomen #clientspotlight #lifestylechanges #fatlossgoals #fatlosshelp #fatlossjourney #beforeafter #weightlossmotivation #flattummy #weightlosstransformations #weightlosssuccess
